WOD 12/11/08

Fight Gone Slightly Askew

Since we don't have rowers yet we'll do a modified version of Fight Gone Bad as follows:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Knees to Elbows
   

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep. We'll do 3 rounds. Whoever dies with the most points wins.

Brent: 201
Ian: 255
Josh: 161 (mod)

That workout was hellish. Brent tried to puke but was smart enough to come on an empty stomach. I tried to quit. Josh, you were seriously an animal.

Fuzzy pictures were taken by Brent. Seriously though, I will figure out how to get better exposures. The one of Josh over the bar needed to be posted I think.

Terry and Arron, you guys are doing that workout whenever you come in next - no matter what the WOD is!

Also...

When you get a chance please welcome Terry McCormack to CF Littleton and I should mention Arron Edmonds too since I did not before. After all we are supposed to be building elite community.

WOD 12/10/08

150 burpees for time

Sean: 13:57 (mod)
Ian: 11:14 (old time, will try tomorrow and post time up)

Great job Sean!

WOD 12/9/08

5 rounds for time:
5 ring dips
10 pull-ups
15 wall balls (20 lbs)

Terry: 10:18 (mod)

Nice work Terry!

WOD 12/8/08

As many rounds as you can complete in 20 min.:

15 KB swings (24 kg)

15 push ups

15 side-to-sides (16kg)

15 double unders (45 singles)

Brent: 7 rounds (mod)

Ian: 9 rounds

Arron: 9 rounds (mod)

Josh 10: rounds (mod)

WOD 12/6/08

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Brent: 28:38
No modification necessary!

WOD 12/5/08

21-15-9
pull-ups
sumo deadlift high pulls (75lbs)
box jumps (24")

Brent 9:33
Arron 10:16 (62 lbs for last rnd)

Great job guys! Arron, we're glad to have you with us.

CrossFit Littleton's Newest Member...

Josh McClain! You did great today Josh and showed a lot of heart pushing yourself so hard. Rest up so you can throw yourself into the fire next week. It's gonna be fun turning you into a fully addicted CrossFit animal. We are glad to have you as part of our community.

Thanks,

Ian

Pull-Up Rack

Here are some pictures from yesterday of the construction progress. Should have the sanding and painting of the changing rooms, desk and extra room done by Friday. The rest of the equipment (med balls, squat racks, kettle bells and some gym mats) should be here by Friday as well. Plan on having the first WOD Friday from 5-6 (per the schedule).

Update

We are getting very close. I keep forgetting the camera to take pictures of the progress! The tentative schedule for the class times is set (at least for the first couple months - we have additional sessions in the works). The schedule can be found in a printable PDF version here.

I will be sure to post an update towards the beginning of next week (and pictures too) regarding opening day.

Getting Closer

So we worked for ten hours yesterday and got a ton of stuff done. Changing rooms are framed and covered in dry wall, some slat wall is up for clothing to be hung and the desk/reception area has a good start. Lots of equipment has arrived including, rings, plyo boxes, bumpers, jump ropes with olympic bars and squat racks on their way. The pull-up rack is next to be built.

Also, I met CrossFit Littleton's newest member Brent Chapman on Friday. Brent was kind enough to help get a bunch of the garbage from the demo into the dumpster and out of the way. Thanks so much Brent, really appreciate your help.

Still lots of work to do. Right now we are planning on having the opening W.O.D. during the first week of December. More pics to come...

Demo Pics

Here are a few pics I took while my good friend Ben and I were working the other night (thanks so much Ben, your help was truly appreciated). Sorry for the poor exposures. You can see the place is a wreck and it is going to be awesome! There used to be a huge wall separating the space - we destroyed it and opened everything up. Now we have to get all the trash cleaned up and out to the dumpster so we can do some finish work. The jiu-jitsu mats have arrived. They are nice...

Grand Opening

Hi All,

Just received notice today that we were approved as an official CrossFit Affiliate! Construction is going on during November with lots of cool equipment on its way. We are offering 1 month of free training for everyone who would like to sign up prior to our official opening. Additionaly, fire fighters, police officers & enlisted military personnel receive 15% of their membership. Currently we anticipate opening the first week of December. Just give us a call at 720-201-6054. We look forward to hearing from you and are excited to run our first W.O.D. at the new facility!

Sincerely,

Ian Starr
Owner & Operator