Holiday Schedule

Has been posted to the right... 12/23 will be that last day of normal schedule until the 2nd of January.

WOD 12/10/09

Big day for this guy today - 370! Nice job Marc.

CrossFit Total

followed by...

500 M row for time (Average of 3 rows with a 1 minute rest between).

This workout wraps up the Paleo Challenge. Remember all, this is easily a 2 hr. WOD. If you want to finish the whole workout but don't have the time, tomorrow is not the day to come.

Jennifer M: 480/2:03
Nate: 565/1:57
Marc: 770/1:45
Corene: 465/2:10 (Don't worry Corene, I threw you off with the squat - we'll fix it!)
Matt F: 625/1:47
Tara: 450/2:12
KJ: 392/2:03
Pam: 560/1:55 (Nice Pam! Rockin' the gym record!)
Kyle: 850/1:42

Nice job you guys. Even though I'll never do it again. Some great gains!

Anniversary and upcoming events...

First, as Kari so kindly mentioned, we have reached our 1 year anniversary. Maybe Friday we can do an anniversary WOD, some workout we did that first or second week.

Anyhoo, I wanted to take the time to first thank all of you for training here, supporting yourselves and each other and supporting this place. Without you guys, there is no CF Littleton/Front Range BJJ. Together we have created a pretty sweet gym and martial arts academy, and more importantly a great community. I am indebted to you guys for helping my dream come true in the form of this place and giving me a place to do what I love to do. Thank you so much!

Also, I want to thank Jeremy, Brent and Andres for all the work they do and have done here. They arrived at different times and have all become essential parts of the whole. They each bring their own brand of expertise, style and inspiration to this place and we could not exist without them. You can't do anything in life by yourself and I have been so fortunate to have these guys as friends and co-conspirators. Thank you for all that you do.

Lastly, some upcoming events:

We will finish the Oly Seminar we started with Brent, Saturday 12/19 at 1 PM with the Snatch.

Also, watch for a basic gymnastics clinic with Ben coming up in January.

WOD 12/9/09

Nice job Jenn and Heather on the handstands today! We already knew Todd had good handstand push-ups.

3 rounds:
5 HSPU
10 Deads (245/173)
15 Ball Slams
20 DU's

Daily Leaders:
1.) Steve: 5:55
2.) Brent: 7:20
3.) Adam: 10:57
4.) *
5.) *

Frank: 7:52 (mod)
Nate: 7:13 (mod)
Jenn C.: 9:51 (mod)
Heather: 10:47 (mod)
Justin: 12:32 (mod)
Hal: 10:56 (mod)
Todd: 13:59 (mod)
Laurie: 7:50 (mod)
Matt F.: 7:05 (mod)
Tara: 9:38 (mod)
Ian: 5:04 (ST)

Strength Class
Zoats Press 5 x 3

Steve & Nate: 63lbs
Chappy: 77lbs

WOD 12/8/09

Corene loves burpees!

4 Rounds:
12 O-squats (95/65)
12 Burpees

Daily Leaders:
1.) Marc: 8:48
2.) Tara: 9:28
3.) *
4.) *
5.) *

Matt F.: 13:11 (mod)
Ian: 5:46 (mod)
Nate: 12:23 (mod)
David: 10:32 (mod)
Corene: 10:32 (mod)
KJ: 10:55 (mod)
Lorie: 9:47 (mod)
Kyle: 10:49 (mod)

Good job everyone, nice with the mods!

WOD 12/7/09

Birthday Boy

Fight Gone Bad/Kyle's B-Day Workout

3 rounds:

Wall Ball (20/15)

SDLHP (75/55)

Box Jumps (24"/20")

Push-Press (75/55)

Row (calories)

1 minute at each station, fixed 1 minute rest between rounds. Each person will have a partner to count their # of reps/calories at each station. Total # of reps after 3 rounds is your score.

Workout last done here.

Happy Birthday Kyle!

Daily Leaders:
1.) Steve: 286
2.) Andres: 282
3.) Brent: 255
4.) Todd: 231
5.) Nick: 223

Marc: 222
Hal: 168
JZ: 199
Kyle: 206
Tara: 210
Jen B.: 207 (mod)
Jen M.: 171 (mod)
Lorie: 337 (mod)
Derek: 294 (mod)
KJ: 182 (mod)
Pam: 177 (mod)
Heather: 197 (mod)
Duncan: 190 (mod)
Zack: 156 (mod)
Bill: 157 (mod)
Betsy: 203 (mod)
Laurie: 147 (mod)
Nate: DNF (feel better Nate!)

WOD 12/5/09

What you lookin' at?

Press
3x5

then...

800M Run
5 rounds:
10 KB Swings (24/16)
15 Sit-Ups

I'm going to refrain from posting scores. If you pressed, please post your highest number. If you did not press that will affect who is on the leader board. Thanks!

Also, thanks to Kate, Ian and Troy B. for training with us today. And we are very glad Jennifer convinced Troy to be part of our gang. The family that trains together...you know.

Flag Football

Todd is trying to get a team together. Check it out...

Ian,

I did a little more research, and the league starts Thursday Feb 4, 2010. It is an 8 on 8 league, 7 games, that plays up at the "Indoor Sports Arena" at Kipling and Hamden. Games are between 6 and 11 at night on Thursdays (for the recreational division, competitive is on Wednesdays).

Flyer for the league is at: http://www.ifoothills.org/pdf/isa/2010_ADULT_Flag_Football_WINTER.pdf

Rules for the League are at: http://www.quickscores.com/downloads/ifoothills_ISA_-_Flag_Football_Rules_-_rev_7-8-2009.doc?wwparam=1259947304

Cost is about $630 a team --about $53 a person if 12 people sign up. A team fee plus player fee; amount of player fee depends on if you are in district or not. We can save a little money if we pay early (up to $50 off).

We may also need to purchase flags, it says that in the rules, but I think it is odd if they don't provide them.

James said he can help get us a deal on T-Shirts.

James, Steve, David (probably our QB!), Matt F, (Tara, I'm sorry, they said no females-- I gave them the constitutional equal protection / § 1983 "place of public accommodation" schpeel and they did not bite) Me, my buddy Marcus, have expressed interest/. We'll need at least 12, I think.

Can you post and have people let me know if they are interested?

Thanks,

Todd

WOD 12/4/09

The man - 3:28 -nuff' said

Fran!
21-15-9
Thrusters (95/65)
Pull-Ups

Steve's B-day WOD. Come if you're into that sort of thing. Here is the last time we did it.

Daily Leaders:
1.) Jason: 3:28
2.) Steve: 5:50
3.) Terry: 7:42
4.) Dean: 9:36
5.) Tara: 9:37

Corene: 12:00
Nick: 12:00
Matt S.: 11:16
Matt F.: 13:30
Stacy: 11:18 (mod)
Frank: 12:35 (mod)
Jen M.: 9:05 (mod)

Some big improvements again today! And thanks for coming down and joining the team Frank! Great job today with doing all the pull-ups for reals.

New CF Littleton Trainer in Training

Your daily leader, Corene Henage, will be a trainer in training here at CrossFit Littleton over the next month or two. I am very excited about this and I hope all of you are too. Corene is a great person, a great CrossFitter and I know she will make an excellent trainer. She will be present in the Elements & open classes observing & assisting Chappy, Jeremy or myself. Please help her with the transition and give her the respect she deserves. It is a huge task to take on. Running a class and coaching people can be overwhelming.

Corene I know you will do a great job and we are proud to have you step up!

Paleo Potluck

Please post up if you are coming (12/5 @ 1PM) and what you would like to bring. Thanks!

WOD 12/3/09

No DTF's Kyle!

10 Power Cleans
20 Push Ups
9 Power Cleans
19 Push Ups
8 Power Cleans
18 Push Ups
7 Power Cleans
17 Push Ups
6 Power Cleans
16 Push Ups
5 Power Cleans
15 Push Ups
4 Power Cleans
14 Push Ups
3 Power Cleans
13 Push Ups
2 Power Cleans
12 Push Ups
1 Power Clean
11 Push Ups

*Use 75% of 1 RM for Power Clean weight

Workout borrowed from CrossFit Football

Daily Leaders:
1.)Ian: 13:05 @ 150lbs
2.)Marc: 15:26 @ 125lbs
3.)Corene: 16:00 @ 75lbs
4.)Tara: 17:16 @ 75lbs
5.)Nick: 17:27 @ 135lbs (nice Nick!)

Troy: 21:37 @ 105lbs
Matt F.: 19:04 @ 105lbs
Kyle: 19:21 @ 150lbs
Nate: 20:40 @ 135 lbs (welcome back Nate!)
KJ: 23:19 @ 55lbs (way to push thru Kari, I know those push-ups are brutal)
Andres: 13:28 @ 125lbs (mod)
Dani: 18:08 @ 55lbs (mod)
Lorie: 18:11 @ 55lbs (mod)

Great job everyone!

Also, the December challenge will be the longest L-sit on the paralletes (sp?). I'll try and kick it off tomorrow. You can ask Jeremy and Corene but their prizes for November's challenge were pretty much on par with a new car and a new house so you'll definitely want to take a shot at the December challenge. And don't worry, January's will be something very simple that anyone can do!

Congratulations!

To Corene & Ben on getting their level 1 certificate this last weekend! Now you guys are officially out $1000. Just kidding! Very happy for both of you and hope you enjoyed it.

Also a huge congratulations to Nate Anderson who had a new (brand spanking) baby girl last week. Her name is Harper. Hope to have you back in the gym soon Nate.

WOD 12/2/09

Happy 35th Steve! You kick ass for being middle-aged!

Tabata:
Ball Slams

Rest 1 minute:

5 rounds for time:
10 knees to elbows
15 24" box jumps
20 push-press (75lbs/55 lbs)

WOD last done here.

Daily Leaders:
1.) Arnold: 13/12:35
2.) Steve: 13/13:04
3.) Andres: 10/13:52
4.) Dean: 11/15:45
5.) Adam: 11/16:37

Troy: 12/19:40
KJ: 11/22:29
James: 10/17:12
Mark: 10/18:36
Todd: 10/18:12
Tara: 12/21:52
Matt F.: 11/25:13
Dani: 9/27:07 (mod)
Lorie: 10/24:07 (mod)
Danny: 10/20:55 (mod)
Jenn C.: 10/20:01 (mod)
Terry: 13/17:50 (mod)
Ian: DNA/11:44 (ST)