WOD 10/12/2010

Way to get in here Bill!

3x3 Push Press

then...

Row 500M
20 Push-Ups
30 Deads (185/105)
20 KTE's
30 KB Swings (70#/20KG)
20 Ball Slams (20/12)
800 M Run

Marc: 11:39
Jason: 13:00
Arnold: 13:34
Joel: 14:00
Adam: 14:45
Jenn C: 15:23
Rich T: 16:21
Geoff: 16:28
KJ: 16:30
Tim: 17:23
(Maria): 10:54
(G): 12:11
(John): 12:43
(Jarah): 13:02
(Erlinda): 13:16
(Don): 14:21
(Bill): 14:40
(Terry): 14:56
(Derek): 15:54
(Betsy): 16:00
(Stacy): 16:00
(Fisher): 18:38
(Matt S): DNF

WOD 10/11/2010

Jeff workin' hard in Skills class

Daily WOD
3x5 Frankenstein Squats

then...

6 rounds:
10 KB Swings
2 KB Snatch Right
2 O-Lunges Right
2 KB Snatch Left
2 O-Lunges Left

Strength Class
A. 1 RM Deadlift 30x0 tempo (spend no more than 35 minutes)
B. Press 3 sets 5-7 reps 30X1 tempo

Metcon
Complete as many rounds as possible in 15 minutes:
One rounds consists of:
1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 HSPU's
3 Strict Chin Ups
3 Ring Dips
5 HSPU's
5 Strict Chin Ups
5 Ring Dips

Skills Class
Overhead Squat
Press Variants
Knee t0 Elbows
Side to Sides

4 rounds:
4 KTE's
10 STS's
20 Squats

DAILY WOD

Name: FS Wt / KB Wt / Time

Kelly: 87# / 8kg / 4:00

Jarah: 63# / 8kg / 4:03

Geoff: 155# / 16kg / 4:38

Stacy: 87# / 16kg / 4:44

Nick: 119# / 16kg / 4:57

Justin: 155# / 16kg / 5:03

Wade: 185# / 24kg / 5:13

Arnold: 165# / 24kg / 5:24

Peggy: 55# / 8kg / 5:30

Maria: 63# / 8kg / 5:30

JZ: 135# / 16kg / 5:58

Nina: 93# / 12kg / 6:59

STRENGTH CLASS

Jen B

Jill

Big Mike

Derek

Marc

Kyle

Tara

Adam

Steve

SKILLS CLASS

Kyle

Charlie

Jeff

Barbie

Angelina

Deborah

Stacey

Gabe

WOD 10/9/2010

Corene was worried this guy would ruin here workout on Saturday :(

5 minute AMRAP:
10 Back Squats (155/103)
5 C2B's

Rest 1 minute

5 minute AMRAP:
5 Ground to Overhead (155/103)
10 STS (24/16)

Rest 1 minue

5 minute AMRAP:
10 Single Arm DB Power Snatch (50/35)
5 Burpees

Your score is your lowest # of rounds in any given AMRAP.

Name: Back Sqt Wt / GTO & Snatch Wt / Rounds

Adam: 155# / 155# & 50# / 8.5

Kyle: 155# / 155# & 50# / 8.5

(Jen B): 40# lunges / ?# & 25# / 13

(Jarah): 65# / 43# & 20# / 12.5

(Stacy): 75# / 55# & 25# / 12

(Laurie): 75# / 65# & 25# / 11.5

(Betsy): 83# / 43# & 20# / 11

(Terry): 115# / 95# & 50# / 9.5

(Corene): 103# / ?# & 25# / 9

(Derek): 135# / 115# & 50# / 8.5

(Shay): 135# / 135# & 50# / 7.5

WOD 10/8/2010

Nice work today Jill!

Daily WOD
3x3 Deads

then...

Max Dead Hang Pull-Ups

then...

3 Rounds:
10 Russian Step-Ups Right
10 Box Jumps
10 Russian Step-Ups Left
10 Clapping Push-Ups

Strength Class
1 RM High Bar Back Squat Compare with Last Time
Foam roll problem areas.

Complete 6 rounds:
3 Ring dips
6 Power Cleans (155/105)
12 Box Jumps (24/20)
50 yd sprint

Skills Class
Snatch Intro

DAILY WOD

Name: D.L. Wt. / Pull Up # / Time

Joel: ? / 20 / 3:23

Barron: (IR) / (IR) / 3:25

John: 205# / 16 / 4:00

JZ: 255# / 3 / 5:29.

Jarrod: DNA / DNA / 7:18

(Kelly): 155# / 1 / 3:53

(Jenn C): 153# / 2 / 3:53

(Jarah): 143# / 6 / 4:08

(KJ): 137# / 2 / 4:43

(Laurie): 135# / 9 / 4:43

(Peggy): 135# / 7 / 4:48

STRENGTH CLASS

Jill

Marc

Jason

Chappy

Johny

Wade

Ian

SKILLS CLASS

Kyle

Charlie

Jeff

John

You Suck as a Man

Everyone is getting a big kick out of this. Click here to see if you suck as a man.

Breast Cancer Fundraiser 10/30/2010

On the 30th of October (Saturday) we will be holding the 9AM Class at Lululemon in Park Meadows so that we can participate in a CrossFit fundraiser for breast cancer. CF Highlands Ranch is hosting and you can register here. Heats will run between 8 & 10 AM, I'll be there and hope you all can make it at 9. The workout is Grace, 30 reps (narrow grip) ground to overhead for time.

The 11:30 class that day will be back in the gym for those of you that can't make it. But if you can, come out and support the cause!

Factory X Muay Thai/MMA Expansion

So we have signed the lease on the next space over and Marc and the crew are beginning work. This space will be designated exclusively for Muay Thai & MMA. We will have 1000 sq. ft. of mat, padded walls, a 1/2 cage and a Performance MMA Pro Shop courtesy of Troy and Kelly. It should be awesome.

A new MMA program is in the works as well. This will be for regular folks who would just like to learn some MMA techniques & get a great workout in but don't necessarily want to do any hard sparring etc.

We will also be starting a Muay Thai class for little ones on Saturday, 5 yo-11 yo.

Watch for a Grand Opening/MMA Seminar with Chris Camozzi around the 1st of next month as well.

Also, FYI, there is a new Wednesday Open Muay Thai Class from 7:30-9:00.

We are really excited about the new facility and all the opportunities it will open up. So that we can continue to bring you guys the best facility, training and schedule around we can really use your help bringing new members in. Remember that every time someone you referred signs up we owe you a $25 credit. We appreciate your help and we hope you enjoy the new addition!

WOD 10/7/2010

Nice cleans today Steph!

12 Minute AMRAP
8 Hang Power Cleans (115/75)
8 Wall Balls (20/12)
8 Toes2Bar

Name / Weight # / Rounds

Derek: 115# & 20# / 5 1/3

(Nick): 95# & 15# / 8

(Erlinda): 55# & 12# / 7

(Johny): 95# / 6 2/3

(Wade): 115# / 6 1/3

(Adam): 115# / 6 1/3

(Stacy): 53# & 10# / 6 1/3

(Terry): 115# / 6

(Troy): 95# / 6

(KJ): 65# & 12# / 6

(Steph): 55# & 10# / 5 1/3

SPEED MOD

(Jenn C): 75# / 12 1/3

(Tim): 85# / 12

(Joel): 85# / ?

WOD 10/6/2010

Fastest time of the day by Jenn C Jr.

Daily WOD
2 rounds:
30 Squats
20 Pull-Ups
10 Push-Ups
400M Run

Strength Class
A. Split Squat 8-10 reps @31X1 tempo rest 2 minutes between sides increase weight by 2-10 lbs.

B1. Weighted Dips 3-6 reps 40X0 increase weight by 5lbs

B2. Weighted Supinated Pullups 3-6 reps 80X0 increase weight 5lbs

Metcon:
Complete as many rounds as possible in 10 minutes:
Sprint 50 meters
10 Ball Slams 20 lbs/12 lbs
15 Toes To Bar

Skills Class
Frankenstein Squat
Pull-Up Variants
KTE's
STS

DAILY WOD

Joel: 6:36

John: 6:55

Arnold: 7:43

Wade: 8:13

Justin: 8:43

JZ: 10:52

(Mason): 6:31

(Barron): 6:51

(Josh): 7:34

(Kelly): 7:52

(Big Bird): 7:59

(Jarah): 8:09

(Peggy): 8:14

(Laurie): 8:42

(John C): 9:03

(Jen B): 9:08

(Terry): 9:49

(Betsy): 9:56

(Jenn C): 10:26

STRENGTH CLASS

Laurie

Kyle

Big Mike

Jill

Johny

Chappy

Jeremy

SKILLS CLASS

Robyn

Charlie

Barbie

Angelina

Jeff

Marshall

Kyle

WOD 10/5/2010

Good morning Tim!

3x12 Pistols (each leg)

then...

AMRAP in 8 minutes:
3 MU's
3 Hand Stand Push-Ups
12 Wall Balls (20/12)

For those of you that don't have Muscle-Ups, HSPU's or Pistols, don't worry - we have lots of variations!

DAILY WOD

Jason: 4 2/3

Joel: 4

Marc: 2

(Don): 6 2/3

(Jenn C): 6 2/3

(Troy): 5 2/3

(Mac): 5 2/3

(Tim): 5 1/3

(Erlinda): 5

(KJ): 5

(Heather): 4 2/3

(Steph): 4

(Chappy): 4

(Adam): 3 1/3

(Wade): 2 2/3

(Derek): 2 1/3

(Kyle): 2

OLY CLASS

Laurie

WOD 10/4/2010

Welcome back Nick!

Daily WOD
5 rounds:
66 ft. Weighted Broad Jump (20/12)
16 KB Snatches (24/16)
16 Push-Ups

Strength Class
A. High Bar Back Squat 31X1 tempo 8-10 reps apply 4-5% solution rest 3 min

B1. Close Grip Bench Press 7-9 reps @40X0 4-5% solution like squats above. Note if you have been training bench currently or a lot in the past talk to trainer about doing fewer reps.

B2. Bent over rows 6-8 reps @30X1 tempo focus on scapular retraction and depression. Increase weight 2-5% from last time. Maintain midline stability.

Metcon
Complete 5 rounds for time of:
Sprint a 20 yd, 40 yd, 20 yd Shuttle Drill
8 Kettlebell Swings 2 pood/20kg
16 Push Ups

*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 pushups. Rest 1 minute and repeat...

Skills Class
Tempo Introduction
Safety Discussion
Back Squat High Bar and Low Bar
2 sets of 5 high bar
2 sets of 5 low bar

AMRAP in 6 minutes
2 KTE
2 Forward Lunges
1 Walking Lunge
2 Backward Lunges

DAILY WOD

Name: KB Wt - WB Wt / Time

Ian: 24kg - 20# / 8:42

John: 16?? - 20# / 9:40

Jenn C: 16kg - 12# / 10:04

Wade: 24kg - 20# / 11:22

(Matt N): 8kg - 10# / 8:03

(Mason): 8kg - 10# / 8:03

(Jarah): 8kg - 10# / 9:19

(Kelly): 8kg - 12# / 9:26

(Laurie): 8kg - 12# / 9:34

(Peggy): 8kg - 12# / 10:09

(Nick): 12kg - 12lb / 10:31

(Justin): 16kg - 20# / 12:24

(Troy): 16kg - 15# / 12:41

[(KJ)]: 12kg - 15# / 13:38

STRENGTH CLASS

Kyle

Chappy

Dr. John

Marc

Corene

Jill

Adam

SKILLS CLASS

Betsy

Debra

Robyn

Angelina

Jeff

Kyle

Marshall

Barbie

Charlie

Your New Gym!

Thanks so much to everyone who came out to help. You guys are awesome! We could not do this stuff without you. Especially Troy who is always the first to arrive and the last man standing!

Kid's Class Cancelled Saturday 10/2

Sorry for the late notice everyone - there will be no kids class tomorrow at 11:30AM. Class will resume Monday.

WOD 10/2/2010

:(

1 Arm Plank Holds

then...

1 mile run for time

Name: Plank / Mile Time

Laurie: 1:09 R - :51 L / DNA

Troy: 1:02 R - 1:13 L / DNA

Kyle: 1:01 R - :36 L / 7:23

Corene: 1:06 R - :44 L / 11:12

Jeremy: OFP