CFL Board Shorts

We are taking orders for CFL Board shorts starting this week. They are $60. We will have clinch shorts here this week to try on. If you would like to get in on this please bring cash only.

Thanks!

Sunday WOD with Jason

Skill Session
Muscle Up skills/progression

WOD:
As a team:
5 mins AMRAP pullups
5 mins squats
5 mins pushups
5 mins ball slams

Peggy, Kelly, Troy, Lucke - Best Team Eva: 1189
Kate, Stacey, Jenn - Team Eh: 730

Athlete Profile

Jeff Nesheim

Hometown: Born in Mc Henry Illinois ,but grew up in Stillwater Oklahoma

Age : 41

Occupation: Scientific Affairs Manager for Veridex LLC (have a Doctor of Pharmacy )

When did you start Cross Fit: October 1, 2010

Favorite WOD: Blake or the Filthy Fifty

Least favorite WOD: Burpee Helen (both times…)

Tell us about your sports and fitness background? Played baseball and soccer growing up, intramural softball until my 30’s. Avid road cyclist, mountain biker and skier

How did you first get exposed to Cross Fit? One of my roommates from college talked about it on our annual lake/golf trip last summer. He and his wife had been doing it for about a year. I got back to Littleton and looked up Cross Fit affiliates and went and met Ian the next day.

What was the first WOD that sticks in your mind and how did it feel? The first one that sticks in my mind is the one we did for Troy’s birthday last fall, the 44 magnum. That was one of the first ones I did after getting out of skills class. It didn’t kill me (close) but it was fun working that hard, and then hanging out with everyone afterwards. That is when I saw what a great community this gym is.

What sorts of changes have you seen in your body, health and fitness since starting Cross Fit (before/after)? I am much stronger. I have lost 17 pounds since staring. I had to take all my suits to the tailor to have the waists taken in 2-3 inches. Very gratifying experience. I really try to plan my day around getting a workout in. I started the paleo diet (with much skepticism) on January 1 2011. It has really changed the way I think about eating for myself and my family. I feel healthier, and I really look at eating in a very different way now.

What sort of life changes have you experienced as a result of your training that may have been unexpected? Have truly prioritized fitness and healthy eating for myself and my family. I also have a lot of new friends. I have also become a MMA fan because of our connection with factory X. Watching Mark and Chappy train has given me a true appreciation of the sport.

Please share with us any favorite Cross Fit/Cross Fit Littleton moments: Any workout with Wade. Listening to Kyle and Ian complain about Kyle’s thrash metal workout music. The Cross Fit Combine was a lot of fun. The vertical max box jumps in strength class was a good one as well. I have also had the opportunity to work out at about 10 different Cross Fit gyms across the country while traveling for work. It is a worldwide community. Everyone has been very nice, I have learned a lot from the different trainers. I would Recommend trying out another gym while travelling if you have the chance. It is a great experience, and it also reinforces how great our gym is. I also enjoy the fact that there is a kids program. I enjoy watching the kids and hope to have all three of mine in it soon. I many times have to bring Aidan to class due to scheduling with Connor and Hannah’s sports practices. Everyone is so nice to him and makes sure he is having fun. He really enjoys coming to “exercise class” as well.

Advice for people just getting started? Be patient. The skills take a while to master. Don’t be afraid to ask anyone questions. If you have to mod something during a workout, it is not a big deal. Make a goal that the next time you have that skill to do during a WOD, you will try not to Mod it. There is no shame in being the last person to finish a WOD. Your goal should be to improve your fitness, so don’t shortchange form for a faster time.

What are your hobbies, interests or talents outside of the gym? Like to spend time with my wife and kids, watch my kids in their athletic and extracurricular endeavors. Love live music, love to dance with my wife, like to cook. College football is a passion (Oklahoma State Cowboys!). Avid reader, and love a good glass of wine.

WOD 4/9/2011

3 x AMRAP Jumping Negative Pullups (~7 second negatives)

4 person 200m med ball relays
1 person every 200 meters

Score=Total Meters Ball Travels in 30 Minutes

Lucke, Troy, Austin, Angelina: 30 x 200M
Maria, Kim, Fran-E, Jarah: 28 x 200M

CROSSFIT OPEN GAMES WOD
AMRAP 5 mins
Squat Clean To Thruster (165# / 110#)

Derek: 2 rnds
Steve: 16 rnds
Wade: 12 rnds
Shinhawk: 12 rnds
Corene: 4 rnds + 1
Jen C: 14 rnds
Ian: 14 rnds
Lucas: 29 rnds
Thunder: 4 rnds
Tara: 9 rnds
Fisher: 7 rnds
(Peggy): 18rnds - 63#
(Jarah): 21 rnds - 63#
(Jen B): 13 rnds - 85#
Lorie: 0 rnds
Angelina: 0 rnds
Lucke: 0 rnds
Kelly: 0 rnds

WOD 4/8/2011

Daily WOD
Work up to your heaviest set of 5 O-Squat

5 Round
1 minute on 2 minutes off
AMRAP Russian KB Swings Post Total

Name: O-Squat / KB Wt / Total Score
Frank: 75# / 20kg / 194
Maria: 33# / 12kg / 194
Nate: 107# / 24kg / 184
Jessica: 65# / 16kg / 180
Laurie: 60# / 16kg / 179
Jack: 95# / 24kg / 177
Peggy: 48# / 20kg / 174
Christy: 33# / 12kg / 164

Strength Class
A. Deadlift %65x5,%75x5,%85x5+
B. Split Squats 5x5 each leg
C. 3x25 V-Up’s

Strength WOD
(3) 3 minute AMRAPs with 3 minutes rest between

3-6-9

Jerk from the back
O-Squat
HPC

Dead Hang Pull-Ups
Renegade Rows
DU's

Clapping Push-Ups
Tuck Jumps
1/2 Moons
Kyle
Jeff

Skills Class
TBD

Get Out & Visit Other Gyms!

Recently Angelina dropped in on some Utah CF gyms while she was visiting home. Click here to see the WOD for the day and what the coach had to say about his visitor.

It's always fun to get out and make new friends. It really is a huge CrossFit community out there and my personal experience has always been positive outside of CFL. So next time you go out of town, hit up someone else's box!

Saturday 9AM Cancelled and CF Open Score Stuff

Hey Guys,

The last (2) 9AM classes have had 0 attendees due to the CF Open WOD at 10AM. So for the next 4 Saturdays the 9AM class will be canceled. If you would like, you are welcome to come to the CF Open WOD at 10AM and do a version of that workout. It is packed and a lot of fun. 11:30 class is still on. And don't worry, 9AM will be back in action shortly.

Also, if you are a CF Games Open Competitor please remember to submit your scores no later than Saturday night of the week you perform the workout.

Thanks,

CFL Staff

WOD 4/7/2011

1Mile Run
50 Pull Ups
75 Push Ups
100 Squats
1 Mile Run

Name: 1st mile time / Time
Marc: 6:35 / 23:27
Arnold: 6:33 / 24:50
Chappy: 6:54 / 26:16
Angelina: 7:54 / 28:04
Mike: 7:14 / 29:31
Shay: 8:34 / 37:07
Tara: 8:15 / 39:20
Jenn C: 9:21 / 43:00
(Fran): 6:54 / 27:11
(Peggy): 8:23 / 27:34
(Jarah): 7:52 / 28:00
(Deb): 8:25 / 30:20
(KJ): ? / 32:00
(Kate): 8:15 / 32:12
(Derek): 7:56 / 33:27
(Jeff): 8:43 / 33:57
(Nate): 7:38 / 34:08
(Lorie): ? / 40:26
Frank: 9:00 / ?

WOD 4/6/2011

Daily WOD
3 rounds:
12 B2C2B’s
15 Wall Ball’s (20/12)
then...
100 DU’s

Ian: 7:56
Angelina: 12:06
Charlie: 12:24
Erlinda: 12:34
(Peggy): 10:58
(Troy): 11:18
(Fran): 11:40
(Kate): 11:43
(Heather): 12:09
(Barbie): 12:13
(Jarah): 12:27
(Jack): 12:28
(Stacy): 13:22
(Kim): 13:50
(Christy): 13:55
(Nina): 14:16
(Amie): 14:36
(Jen B): 14:50
(Jessica): 15:00
(Dani): 15:57
(Laurie): 16:54

Strength Class
A. Press %65x5,%75x5,%85x5+
B. 1 handed push up negatives 5 second negative 7 sets each arm

Strength WOD
“Griff”
Run 800M
Run 400M backwards
Run 800M
Run 400M backwards
Nick
Jeff
Kyle
Shay
Thunder

Skills Class
High Bar Back Squat
Low Bar Back Squat
Bench Press
Spotting
Ring Row
Ring Dip

Amrap 10 Minutes
6 Ring Dips
12 Ring Rows
20 Air Squats
Clayton
Aime

WOD 4/5/2011

1RM
Thruster
Then.....
15-1
Ball slams
(20/12)
Box jumps(24/20)

Marc: 185# / 9:47
Kyle B: 147# / 10:37
Erlinda: 95# / 10:44
Angelina: 85# / 11:03
Lucke: 93# / 12:12
Jarah: 70# / 12:26
Kim: 80# / 12:45
Jen B: 78# / 12:57
Barron: 215# / 12:58
Jessica: 128# / 13:10 - Nice Job Jessica!!!
Barbie: 82# / 13:15
Derek: DNA / 13:27
Nate: 135# / 13:28
Charlie: 205# / 13:31
Stacy: 83# / 13:37
Amie: 73# / 13:37
Wade: 225# / 13:43
Jenn C: DNA / 13:43
Nick: 135# / 15:18
Mike: 97# / 17:03
Jason: 225# / DNA
Kelly: 95# / DNA
(Laurie): 95# / 11:36 - Welcome Back!
(Jodi): 93# / 13:07
(Robyn): 185# / 13:53
(KJ): DNA / 13:59
(Lorie): DNA / 14:01
(Frank): 145# / 14:06

CFL Ski/Snowboard Day

Thanks to all who came up!

WOD 4/4/2011

Daily WOD
Three rounds:
Run 400 meters
15 Hang Squat Snatch (75/55)
9 K2E’s

Ian: 11:40
Barron: 14:26
Charlie: 14:46
(Mason): 11:24
(Jonny Mac): 11:46
(Dylan): 11:53
(Jeremy): 12:03
(Matt): 12:08
(Fran): 12:48
(Stacy): 13:02
(Jarah): 14:03
(Manisha): 14:24
(Barbie): 14:47
(Peggy): 14:50
(Kim): 15:56
(Angelina): 15:58
(KJ): 16:14
(Frank): 16:47
(Lucke): 16:56
(Wade): 17:49
(Nina): 18:47
(JZ): 23:10

Strength Class
A. Squat %65x5,%75x5,%85x5+
B. Amrap wall balls in 30 seconds x 5 attempts. Rest as needed.
Kyle

Strength WOD
21-15-9
Overhead Walking Lunge Steps
Ring Dips
Derek: 6:50
(Nick): 5:45
(Nate): 6:53
(Lorie): 8:57


Skills Class
Press
Push Press
Frankenstein Squat
Front Squat
Thruster
Dropping and Bailing
KTE

10,9,8,7,6,5,4,3,2,1
Thrusters
KTE
Aime
Christy
Ari
Clayton

Sunday WOD with Kyle

Skill Session
Split Jerk

WOD
“Dating Sage”
5 Rounds
10 Santch (95/65)
15 Pullups
20 Thrusters (75/55)

Arnold: 21:42
Jenn C: 26:32
Tara: 34:19
(Peggy): 20:30
(Maria): 27:15
(Lucke): 27:33
(Carrie): 27:59
(Stacy): 31:20
Fisher: 35:40 - DNF (4 rounds)
Derek: DNF
(Chappy): OFP

WOD 4/2/2011

3x5 Weighted Pullups (mod to partner assist)

3x5 Weighted Ring Dips (Mod to partner assist)

then...

Partner up and do 50 tire flips for time any way

CROSSFIT OPEN GAMES WOD
15 Min AMRAP
9 Deadlifts (155/100)
12 Push Ups
15 Box Jumps (24/20)

Ian: 9 + 21
Lucas: 9 + 15
Arnold: 8
Kelly: 7 + 13
Steve: 7 + 2
Barron (Chimp): 7
John B-B: 6 + 33
Kyle: 6 + 28
Jenn C: 6 + 17
Angelina: 6 + 5
Wade (Silverback): 6 + 1
Jason: 6 + ?
Tara: 5 + 33
Derek: 5 + 19
Jarah: 5 + 17
Peggy: 5 + 15
Corene: 5 + 15
Nick: 5 + 14
Lorie: 4 + 17
KJ: 4 + 17
Lucke: 4 + 16
Maria: 3 + 13
Terry: 3 + 2
Thunder: 3

CFL KIDS OPEN WOD
12 AMRAP
3 Dead Lifts
5 Push Ups
7 Box Jumps

Maddox: 26 + 8
Kole: 21
Brooklyn: 19 + 3
Bridget: 16 + 3
Devlin: 15 + 3
Dalton: 13 + 3