WOD 1/12/2011

What an AWESOME day here at CFL. Thanks everyone for participating. See you again in March Burpee Hell-en

“Burpee Helen”
Advanced Men
35 Burpees
21 KB Swings (24)
12 Pull-Ups

Advanced Women
35 Burpees
21 KB Swings (16)
12 Pull-Ups

Intermediate Men
27 Burpees
21 KB Swings (20)
12 Pull-Ups

Intermediate Women
27 Burpees
21 KB Swings (16)
2x Jumping Pull-Ups (wrist height)

Beginner Men
19 Burpees
21 KB Swings (16)
2x Jumping Pull-Ups (wrist height)

Beginner Women
19 Burpees
21 KB Swings (12)
2x Jumping Pull-Ups (elbow height)

Skills Class folks are invited to come to any other regular class today (besides skills class) and participate in this event! A coach can help you choose an appropriate category.

Skills Class
Shoulder Mobilization
Frankenstein Squat 5 rm
Front Squat Rack Position
Ball Slams
Double Unders

WOD
4 Rounds
10 Ball Slams
20 Double Unders

BURPEE HELL-EN
Advanced Men
Marc: 12:47
Jeremy: 14:40
Thunder: 16:38
Charlie: 16:40
Barron: 17:11
Bang Bang: 18:15
JZ: 20: 15
Big Mike: 20:23
Derek: 22:56
Nick B: 24:01
Shay: 24:29
Jerky: 25:31

Advanced Women:
Tara: 14:56
Erlinda: 17:00
Jenn C: 17:33
Corene: 22:27

Intermediate Men:
Jay: 11:35
Mike: 16:58

Intermediate Women:
Angelina: 12:20
Kelly: 13:03
Maria: 13:28
Jen B: 14:21
Kate: 15:34
Jarah: 16:19
Fran: 17:11
Carrie: 17:33
Stacy: 18:19

Beginner Men:
Austin: 14:44
Mac: 15:50
Jeff: 15:59
Kyle: 17:06

Beginner Women:
Peggy: 9:11
Rachel: 11:35
Barbie: 14:31

Others:
Lorie: 17:00 - 19 burpees/21 12kg swings/regular pull ups

SKILLS CLASS
Jack
Erin
Mike

WOD 1/11/2011

4x4 High Bar Back Squat
Then

Five rounds for time of:

30 Double-unders
30 Sit-ups
30 Squats

Name: Sqt Wt / WOD Time
Marc: 275# / 10:37
Maria: 121# / 12:48
"G": ? / 13:35
Richie: ? / 14:52
Kyle: 175# / 15:22
Angelina: 120# / 16:18
Jarah: ? / 18:40
KJ: 135# / 19:44
Corene: 135# / 20:02
(Heather): 68# / 14:07
(Barbie): 120# / 15:48
(Charlie): 295# / 16:18
(Steph): 121# / 16:52
Wade: 315# / DNA

WOD 1/10/2011

A big Congrats to Tara on her 2x Bodyweight Deadlift

Daily WOD
AMRAP 20 Minutes:
Choose 1 KB
20 KB Swings
10 Pullups
20 Goblet Squats
10 Pushups

Strength Class
Monday
A. Squat %65x5,%75x5,%85x5
B1. Lunges 3x12 total (From barbell racked on back)
B2. Floor Wipers 3x12

Strength WOD
3 rounds With a Vest
100ft sprint(down, back, down) 21 pullups 21 pushups
Rest between rounds. On rounds 2 and 3 you will incur a penalty for every second you are slower than the previous round. Total your # of penalties at the end of the WOD and perform one Burpee to wall ball shot per.

Skills Class
Scaling
Pullups and Variants
Kipping
Pushups
Situps
Lunges

WOD
12 Minute AMRAP:
5 Pullups
10 Lunges
5 Pushups
10 Situps

DAILY WOD
No Pic / No Scores = Blame Ian

STRENGTH CLASS
Jeff
Johny
Tara
Derek
Thunder

SKILLS CLASS
Mike
Johnathon
Austin
Jack
Lucky

Factory X Fights coming up!

"FactoryX fighters, Brian Camozzi and Adam Stroup, will be making their debuts on January 21st at Red & Jerry's. Tickets are available at factoryX. Please come support them...18 days and counting!!"

Please do go down and support these guys, they have worked hard and they are our teammates!

WOD 1/8/2011

4 rounds:
400M Run
10 Burpees
20 KB Snatches (24/16)

Arnold: 24kg / 16:57
Charlie: 24kg / 18:30
Jenn C: 16kg / 18:30
(Troy): 16kg / 19:26
(Fisher): 16kg / 23:13
(Kyle): 12kg / 17:00
(Terry): 12kg / 18:08
(Stacy): 12kg / 19:37
(Mason): 8kg / 13:15
(Matt): 8kg / 14:15
(Angelina): 8kg / 15:54
(Cole): 8kg / 16:20
(Jarah): 8kg / 17:36
(Jen B): 8kg / 18:03
(Barbie): 8kg / 18:57
(Kate): 8kg / 20:51

Friday 6:30

There will be a 6:30 crew tonight for those interested...

WOD 1/7/2010

Daily WOD
50 Turkish Get-Ups

For load not time.

Strength Class
A. Deadlift %40x5,%50x5,%60x5
B. Good Mornings3x12
C. Knees to elbow 3x12 (Minimal Kip)

Strength WOD
KB Fran

21-15-9
KB Thrusters (24/16)
Pullups

Skills Class
Pose Running
Clean

WOD
800M Conditions Permitting
Otherwise 50 DUs

DAILY WOD
Ian: 70# (Nice to see you on the board Ian!)
Tara: 20kg
Jeremy: 40#
JZ: 16kg
Fisher: 16kg
Robyn: 12kg
Kelly: 20#
Kate: 8kg
Laurie: 8kg
Jarah: 8kg
Carrie: 12.5#
Peggy: 10#

STRENGTH WOD
Bang Bang
Jeff
Angelina
Arnold (Love the Smile with those big balls!)

SKILLS CLASS
Jack
Mike
Jodi
Johnathon

Schedule Additions Etc.

Starting Monday January 17th we have some additions to the schedule on Monday and Wednesday:

A 5:45 class will be added to the schedule. It will be 45 minutes long. The 5PM class will also go to 45 minutes and be capped at 12 people.

Standby, we are working on the glitches for signing up and then we will have you guys test it...

Please try this now so we can sort out any technical difficulties if you are a 5PM person. If you register for the class you need to make it or your fellow gym members will be pissed. These four classes will be down and dirty - a quick warm up followed by a relatively simple metcon.

Also, we are dividing the kids class into Big Dogs & Little Tykes. The Big Dogs meet from 5:45-6:30 and the Little Tykes will stay at 5PM but the class is now shortened to 45 minutes in length.

Lastly, Parents, please make sure you are sending your Little Tyke or Big Dog with their own drinking water. It's not good to exercise and refrain from drinking!

Thanks!

WOD 1/6/2011

Colorado Open 2010 WOD
In six minutes perform AMRAP Back Squats (225/153) (153/103) (103/73)
AMRAP Pull-Ups

3 minutes of Back Squats followed by 3 minutes of Pull-Ups. Post total reps. Please don't "game this" go hard on the backsquats and the pull-ups

Name: Wt / Reps
Johny: 185# / 64
Fisher: 157# / 61
Kyle B: 105# / 60
Tara: 103# / 67
Jenn C: 103# / 53
Corene: 95# / 52
Angelina: 83# / 53
(Charlie): 225# / 70
(Mac): 135# / 51
(Tim): 115# / 53
(Stephanie): 75# / 70
(Erlinda): 73# / 97
(Barbie): 73# / 80
(Heather): 65# / 44
(Kate): 63# / 107
(Lorie): 1 leg step ups/ 61 - blue band pull ups (Kub Made me!)

CrossFit in the Wall Street Journal

Jeff sent me this article today...

WOD 1/5/2011

Daily WOD
Double AMRAP in 7 minutes
10 Box Jumps
6 Pushups
5 minutes rest
10 Squats
3 Dead hang Pullups

Strength Class
A. Press %40x5,%50x5,%60x5
B. Perfect Push Ups @41X0 3xAMRAP

Strength WOD
Get on Board. Find one thing or multiple on the achievement board and go after it.

Skills Class
Deadlift
Press and Variants
Situp

Skills WOD
Work to 5 RM Deadlift with perfect form

Reminder to the parents of Crossfit Kids..... Please send your Kids with water to class. Thanks.

DAILY WOD

Jeremy: 32

Joel: 26

Jason: 21

Wade: 19

Tara: 17

JZ: 15 1/2

(Kelly): 23 1/2

(Erlinda): 23 1/2

(Charlie): 22

(Angelina): 21 1/2

(Barbie): 20 1/2

(Peggy): 20

(Jarah): 19 1/2

(Kim): 19 1/2

(Josh): 19

(Stacy): 19

(Jen B): 19

(Laurie): 18

(Terry): 17 1/2

(Carrie): 17

STRENGTH CLASS

Kyle

Mike

Johny

Jeff

SKILLS CLASS

Amie

Austin

Maria

Mike

Jay

Jodie

WOD 1/4/2011

Another Crushing Hero WOD.

Great Job Everyone

DT
Five rounds for time of:
(12) 155/103 Deadlift
(9) 155/103 Hang power clean,
(6) 155/103 Push jerk

Only 1 bar may be used.

DAILY WOD

Jason: 10:32

Charlie: 14:26

Arnold: 15:18

Marc: 15:38

Barron: 17:05

(Maria): 4:53

(Wade): 6:04

(Lorie): 6:07

(Nick): 6:32

(Erlinda): 6:40

(Angelina): 6:48

(Tim): 8:08

(Mac): 8:26

(KJ): 8:37

("G"): 8:38

(Dani): 8:52

(Stephanie): 8:52

(Joel): 9:18

(Brian): 9:37

(Jarah): 10:01

(Heather): 10:12

(Jenn C): 10:24

(Richie): 11:32

(Kim): 11:42

(Tara): 11:56

(Derek): 17:06

(Kyle): 17:33

Thunda: DNF

OLY CLASS

Laurie

Jason

Chappy/Nina Party

Nina and Chappy are having a Graduation/House warming party on Saturday January 8th @7:00
Address- 9126 W. Monticello Pl. Littleton CO. 80128
Everyone is invited Snacks and Keg provided

WOD 1/3/2011

Daily WOD
Choose one KB
3 rounds
30 KB Swings
20 Goblet Squats
10 KB Clean and Jerks

Strength Class
A. Squat %40x5,%50x5,%60x5
B. Turkish get ups 5x5 each arm

Strength WOD
FGB style 3 rounds 60 seconds at each station 60 seconds rest between rounds
-Alternating sledge hits
-Power Snatch 135/90
-Box Jumps 28/24
-Ring push ups
-Weighted med ball sit ups 20/12

Skills Class
Press and Variants
Ring Dip
Body Row
Lunges and Variants

WOD
5 rounds:
5 Ring Dips
10 Body Rows
15 Stationary Lunges

DAILY WOD
Name: KB Wt / Time
Marc: 24kg / 9:15
Jason: 24kg / 9:19
Arnold: 24kg / 11:42
Hal: 24kg / 12:09
Terry: 20kg / 9:41
Jeremy: 20kg / 9:41
Chase: 20kg / 13:46
Jeff: 20kg / 15:17
JZ: 20kg / 16:09
Tara: 16kg / 10:15
Kelly: 12kg / 6:52
Peggy: 12kg / 7:56
Angelina: 12kg / 8:28
Jarah: 12kg / 8:58
Steph: 12kg / 11:44
Franie: 12kg / 12:42
Stacy: 12kg / 12:45
Nina: 8kg / 9:32
Carrie: 8kg / 10:07

STRENGTH CLASS
Joel
Kim
Derek
Lorie
Jen B
Jon
Kyle

SKILLS CLASS
Jay
Jack
Kate
Jodi
Amie
Maria
Austin
Brian