WOD 1/12/2010

Way to get in here Sheri! Keep it up...

4 rounds:
Afternoon Class
12 HPS (75/55)
12 O-squats (75/55)
Shuttle Sprint (120 Yds)

Daily Leaders:
1.) Jason: 8:55
2.) Marc: 9:39
3.) Nick: 14:00

Sheri: 14:36 (mod)
Dean: 13:47 (mod)
Tara: 8:45/DNC

Evening Class
12 HPS (75/55)
12 O-squats (75/55)
12 KTE's

Daily Leaders:
1.) Arnold: 8:41
2.) Chappy: 11:35
3.) Adam: 14:06

Corene: 12:12 (mod)
KJ: 8:34 (mod)
Todd: 16:24 (mod)
Hal: 14:11 (mod)
Justin: 18:06 (mod)
Jenn C.: 11:00 (mod)
Lorie: 15:11 (mod)

Nice job all!

WOD 1/11/2010

Biggest box jump of the day!

3x5 Power Cleans

then...

Option #1:
15 Heavy Deads (you choose the weight - 60-75% of your 1RM is a good guide)
30 High Box Jumps (you choose the height - 4-8-12 inches higher than normal is a good guide)

or

Option #2:
15 Heavy Deads (you choose the weight - 60-75% of your 1RM is a good guide)
21 MU's/32 Jumping MU's/21 Ring Dips & 21 Pull-Ups

Break up the work any way you like. There will be a 12 minute cut-off for the WOD.

Nick: 157/157 & BJ's/3:30
Brent: 185/275 & MU's/9:38
Ian: 170/275 & MU's/8:02
Jason: 205/295 & MU's/9:10
Marc: 137/257 & BJ's/2:58
Nina: 82/135 & BJ's/5:19
Justin: 125/185 & BJ's/4:35
Kyle: 175/275 & BJ's/6:46
Steve: 185/275 & MU's/5 something
Stacy: 73/128 & BJ's/6:04
Adam: 185/315 & BJ's/7:15
Derek: 135/135 & MU's/4:24 (mod)
Tara: 95/165 & MU's/5:14 (mod)
Hal: 185/185 & MU's/4:16 (mod)
Jen M: 75/145 & BJ's/3:35 (mod)
Jen B: 90/133 & MU's/4:40 (mod)
Lorie: 80/133 & MU's/4:37 (mod)

On Ramp
8 Minutes AMPRP
4 Body Rows
8 WB
12 KB Swings

Carla: 6 2/3
Bill: 7
Betsy: 6

WOD 1/9/2010

Apparently the aftermath carnage was high this morning...

Max rounds in 20 minutes:
10 Push-Press (75/55)
15 Ball Slams
20 Goblet Squats (16/12)

Daily Leaders:
1.) Arnold & Terry: 9
2.) Tara: 8 2/3
3.) Jenn C & Dean: 8
4.) Frank: 7 2/3
5.) Jen B & Erin: 7

Jen M: 6 2/3
Troy B: 6
Kyle: 6 2/3
Matt F: 6 1/3
Nina: 6
Stacy: 6
Dani: 5 1/3 (mod)
Lorie: 6 2/3 (mod)
Kurt: 5 (mod)
Kevin: 8 1/3 (mod)
Tracy: 5 2/3 (mod)

Competition Training

4x10 work sets of O-squats

then...

Randy
75 Power Snatches (75/55)

Tara: 65/11:29 (thanks for training with me Tara!)
Ian: 95/5:48

Thanks to our guests Kurt, Kevin and Tracy for joining us today! Hope to see you guys back in here...

Upcoming Events & CF HQ is coming to CrossFit Littleton!

Check out the events page which has been recently updated. If you are planning on competing in the sectionals in March, I suggest you register asap. If you are on the fence about this, talk with myself, Jeremy or Brent. That's why we're here!

Also, CF Headquarters is coming to film here at our gym this Tuesday 1/12 for the 1:30 class! If you want to be a superstar, this would be the class to make that day.

WOD 1/8/2010

Now that's a nice rack position!

3x5 Deadlift

then...

4 rounds:
7 C&J's (135/95)
10 Front Squats (135/95)

Daily Leaders:
1.) Arnold: 345/10:15
2.) Jarrod: 225/13:16
3.) Steve: 355/14:16
4.) Kyle: 315/14:43
5.) *

Dean: 235/13:31 (mod)
Jen M: 185/10:41 (mod)
Lorie: 175/10:16 (mod) (nice lift Lorie!)
Laurie: 70/9:00 (mod)
Matt S: 235/16:13 (mod)
Nick: 225/10:48 (mod)
Tara: 185/13:08 (mod)
Matt F: 165/10:22 (mod)
Kayla: 55/12:52 (mod)
KJ: DNA/9:00 (mod)
Jen B: DNA/9:22 (mod)

Great job everyone and thanks Jarrod and Kayla for training with us. See you soon!

January Monthly Challenge

Max sledge strikes on the big tire in 2 minutes. There will be a boys and girls category. Ladies use the 10lb sledge and guys use the new 16lber!

These must be done with a full range of motion, so your arms must be fully extended with the sledge directly overhead for each rep. If you are not clear on this, see me before you kill yourself for two minutes. Only one person may go at a time! Please be careful!

Also, the winner of last month's L-sit contest is young Brian Bower. See me for your winnings Brian!

Gymnastics Clinic!

Saturday January 30th 2-4PM

Brief Description from Ben:

Inverted and Ring Strength Seminar
Inverted and ring strength are essential components for any athlete
who wants to improve their strength to weight ratio. This is a
training session covering progressions designed to bring your
handstands and ring training to the next level. We will be covering
how to spot each other in a handstand and on the rings, safety issues
regarding both training methods, and numerous potent drills and
skills. We will be demonstrating a clear progression toward a free
standing handstand, a press to a handstand, and a handstand push-up.
We will also be demonstrating clear progressions toward kipping
pull-ups, ring dips, muscle-ups, and the iron cross. This session
will be open to everyone of any experience level, and we will make
accommodations for any training limitations. This will be a great
opportunity for you to get your first handstand and muscle-up!

The dates are also posted on the right. See you there!

WOD 1/7/2010

Shot of the day - Brent your getting much better with that camera!

30 O-lunges (45/25)
30 Inverted burpees
30 KB SDLHP (24/16)
30 Sit-Ups
30 Meb Ball Cleans (20/15)
30 Sit-thru's
30 Burpees

Yes it's an any a-hole workout!

Daily Leaders:
1.) Marc: 12:15
2.) Tara: 13:04
3.) Adam: 13:08
4.) Arnold & Kyle: 14:08
5.) Corene: 14:20

Troy: 15:30
Matt F.: 18:43
Jenn C.: 15:54
Derek: 13:42 (mod)
Dani: 20:38 (mod)

Row max meters in 4:00

Betsy: 865
Bill: 1022
Carla: 836
Shawn: 1003

Nice job all and congrats to the folks in On Ramp on completing your first week!

Flag Football!

From Todd -

All:

I spoke to the Foothills Recreation people today and it looks like if we want to be sure to get a spot in the Thursday night league, we have to get our team in by THIS THURSDAY. So, if you are going to play I need you to email me at tmahlik @ gmail[dot]com. (yes, that is actually "gmail.com").

I think we need at least 12 players confirmed before I will personally front the $570 to play. It is only a team fee (the fee is actually $630, but if we pay at the time of registration we get $50 off), so no player fees or anything. We will need to buy flags and we can get shirts from James.

Steve S, Hal, Justin, James, Mark McNamera and David have said they are in-- Jason, Kyle and Matt F have expressed some interest. IF YOU WANT TO PLAY PLEASE EMAIL ME ASAP--EVEN IF YOU ARE ON THE LIST, PLEASE CONFIRM!

I have a buddy from work who is going to play too. I may be able to scape another one or two together as well.

WOD 1/6/2010

Gotta lose that crutch

3x5 Press

then...

21-15-9
KB Swings (24/16)
C2B Pull-Ups

Daily Leaders:
1.) Ian: 140/5:03
2.) Arnold: 120/5:12
3.) Dean: 115/7:44
4.) Terry: 115/8:47
5.) *

Lorie: 58/7:41 (mod)
Derek: 95/8:25 (mod)
Troy: 95/7:00 (mod)
Dani: 58/8:55 (mod)
Nina: 53/9:00 (mod)
Erin: 63/8:04 (mod)
Stacy: 53/7:01 (mod)
Hal: 125/6:40 (mod)
Justin: 95/10:22 (mod)
Steve: 130/7:30 (mod)
Adam: 135/9:56 (mod)(ST)
Chappy: 115/6:28 (ST)

Do you guys have a mental crutch that you employ during WOD's/during specific movements? Mine is that damn low bar. I'm short but not that short. When I go somewhere else or compete it's very likely I won't get a bar that short. It's just a little mental relief for me during a WOD involving pull-ups, especially C2B pull-ups. So I'm getting off it...

WOD 1/5/10

We're glad your back too Derek!

50 STS's (24/16)
3 rounds:
20 KB Snatches (16/12)
15 Wall Ball (20/15)
10 Clapping Push-Ups
50 STS's

Daily Leaders:
1.) Marc: 9:56
2.) Jason: [11:19]
3.) Tara: 11:51
4.) Dean: 11:59
5.) Todd: 12:31

Corene: 13:05
Troy: 10:49 (mod)
Derek: 11:12 (mod)
Lorie: 11:53 (mod)
Dani: 13:36 (mod)
KJ: 10:46 (mod)

On Ramp

5 rounds:
5 Deads
5 Ring Rows
5 Dumbell Press

Bill:
Betsy:
Shawn:
Carla:

Great job everyone and a big congrats to Lorie who had her first day today without her ginormous bionic brace!

WOD 1/4/10

Way to get thru those Hal!

3x5 Back Squat

then...

4 rounds:
10 Burpee-to-box jumps
20 DU's

The metcon should be no longer than 15 minutes! For many of you sub 12 and sub 10.

Daily Leaders:
1.) Ian: 235/5:20
2.) Steve: 250/5:24
3.) Marc: 245/5:31
4.) Terry: 227/6:34
5.) Adam: 275/8:07

Frank: 215/8:41
Jason: 295/8:56
Dean: 205/12:10
Nina: 120/13:21
Troy: 185/10:21
Dani: 100/13:27
Justin: 180/10:14
Jen B.: 120/10:05
Matt S.: 195/9:05
Jenn C.: 125/12:01
Tara: 135/10:06
KJ: 115/8:53
Hal: 225/9:29 (mod)
Stacy: 115/9:46 (mod)
Lorie: 165/7:58 (mod)
Laurie: 65/8:32 (mod)
Sheri: 65/9:02 (mod)

Great job everyone! How bout' those box jumps after heavy back squats? And a big hand for Adam and Jason today with some big numbers!

On Ramp

200M Run
15-12-9
Air Squat
Ring Row
Push-Up
200M Run

Bill: 6:56
Betsy: 8:05
Carla: 7:05
Shawn: 7:13

January 2010 Info

Remember, Monday starts the new programming calendar which can be found in the right hand side of the blog.

Also, On Ramp starts so that will run concurrently with open classes.

Also, Chappy's Oly clinics start this month (we did decide that the strength classes will go away as they have always been pretty small and they will be somewhat redundant given that we are lifting 3 days/week now). The schedule for the 2010 year is listed on the right as well. There will be one class per month. These classes are intended to give the people coming from On Ramp an intro. to the Oly lifts. As long as there is enough room, veteran members are welcome to attend these at anytime to work on the fundamentals.

Bear/bare with us this first month or two while we get used to all this. We appreciate your help and understanding.

Lastly, the competition class will start this coming Saturday 12/9 and run each Saturday thereafter unless you are otherwise notified. It will be from 1-2 and run by myself. Pretty much anyone is welcome to attend - if you are unsure check with me. The purpose of this class will be to get us ready for the upcoming sectionals in March and the regionals (most likely competing as a team) in May.

That's all. Let's get to it!

WOD 1/2/10

Jen B. on the daily leader board!

50 Deads (135/95)
40 Pull-Ups
30 Weighted Step-Ups (45/25) (24/20)

Break up the work any way you like.

Daily Leaders:
1.) Ian: 5:21
2.) Jeremy: 5:55
3.) Andres: 7:17
4.) Tara: 7:37
5.) Jen B.: 7:40

Dean: 9:00
Corene: 11:08
KJ: 10:42
Steve: 7:56
Frank: 9:37
Troy: 8:54
Adam: 9:34
Jenn C.: 10:00 (mod)
Stacy: 11:53 (mod)
Erin: 12:39 (mod)
Nina: 10:58 (mod)
Matt F.: 8:36 (mod)

Great job all. I'm glad to see you guys and happy New Year!

Also, when you see them please welcome Erin Armand (Dean-O's special friend), Tim Walsh (Dani's special friend) and Bill and Betsy Phelan to our group. Tim, Bill and Betsy will start On Ramp this month and join us when they graduate. Erin is already training. Welcome!