Monday, November 30, 2009

WOD 12/1/09

Our bionicon


3x3 Front Squats

then...

3 rounds:

20 HPS (75/55)
1 Lap (approx. 250M)

Daily Leaders:
1.) Jason: 255lbs/5:58
2.) Arnold: 227lbs/6:29
3.) Adam: 265lbs/7:37
4.) Kyle: 205lbs/7:41
5.) Terry: 227lbs/7:54

Nick: 155lbs/8:14
Troy: 167lbs/10:09
Dani: 93lbs/12:32
Lorie: 6:12 (mod)

Jason, your huge front squat today really kicked these guys in the ass. Nice lifts everyone.

Also, even though the competition is over I said I would try the tire flip again so I did. I beat Arnold which is all that really matters. Glad your back Arnold!

Changes for 2010!

I have mentioned to some of you in class that there will be some changes being implemented come January. First, we will transition to an "On Ramp" program for all new incoming members. This will replace the "Elements" classes that currently exist as (3) 1 hr. private sessions. It will be a month long course (12 classes) that new members will be required to attend before moving on (with the trainer's approval) to the open classes. We feel this will provide a better experience for everyone - the newcomers, the veterans and the trainers.

There will be 2 courses run concurrently: A) Monday, Tuesday and Thursday at 5:30 and B) Monday, Wednesday and Friday at 7:30. New members may enter the class at the beginning and the middle of each month (2x per month). Existing members are welcome to come to this class, get your WOD on, meet and inspire the newbs etc.

This has proven to be a popular and successful choice for other notable affiliates. We feel it will definitely make CrossFit Littleton a better place to train!

Also, we will be moving to a new pricing structure in January as well, the details of which are still being hammered out. All existing members will be grandfathered/mothered in. The new structure, which includes a rate increase, will only be for new members that come in after it has taken effect. That being said, if you have a spouse/friend that is thinking about training with us, December is the time to sign up. It's fine if they join in January or later but they will be subject to the new structure. If you are an existing member that is "taking a break", when you re-enroll it will be under the new structure. Family discounts will still apply.

Lastly, we hope to add a couple/few more classes soon so stay tuned for those...

Just want to make sure you guys are in the loop!

Sunday, November 29, 2009

Bring a friend day this Saturday...

Please bring anyone you like to train with us this Saturday 12/5/09 for the Saturday 11:30 class!

WOD 11/30/09

Bring it, Cowboy


Heavy "Grace"

30 C&J's (155/113)

Daily Leaders:
1.) Jeremy: 4:54
2.) Brent: 5:59
3.) Ian: 6:30
4.) Steve: 9:26
5.) Marc: 11:10

Nick: 7:42 (mod)
Nina: 9:18 (mod)
Jen B: 10:25 (mod)
Jen M: 9:54 (mod)
Hal: 10:28 (mod)
Mark: 9:36 (mod)
Stacy: 9:36 (mod)
Andres: 3:24 (mod)
Dave: 4:54 (mod)
Laurie: 6:57 (mod)
Tara: 9:28 (mod)

Strength Class
Press 5x3

AMRAP in 7 min.:
Dean: 105lbs/Burpee-to-pull-ups (51)
Laurie: 58lbs/3 pull-ups & 5 swings (10.5)
Derek: 105lbs/3 pull-ups & 3 ring dips (11)

Great job guys. Some fast times!

Also, big congrats to Jeremy and Corene - the tire flip challenge winners for November w/1:40 & 3:21 respectively! Please see me for your prizes. Great job!

Friday, November 27, 2009

WOD 11/28/09

I know Troy employed his newly improved pull-ups for this WOD. Great job Troy!


Helen

3 rounds:
400 M Run
21 KB Swings (24/16)
12 Pull-Ups

Last performed here.

Programmed by Jeremy.

Daily Leaders:
1.) Steve: 10:42
2.) Jason: 11:51
3.) Terry: 13:18
4.) Troy: 13:19
5.) KJ: 17:50

Dave: 15:55 (mod)
Laurie: 13:20 (mod)
Stacy: 13:28 (mod)
Lorie: 12:22 (mod)
Nina: 15:02 (mod)
Todd: 16:12 (mod)

WOD 11/27/09

David has been hitting it hard the last week. Watch out!


AMRAP in 20:

3 Squat Clean-to-Thrusters (135/95)
6 Pull-Ups
9 Deadlifts (135/95)

Dave: 8 (mod)
KJ: 8 2/3 (mod)
Stacy: 9 (mod)

Tuesday, November 24, 2009

Turkey WOD

Chappy will be hosting an 8:00 AM WOD Thanksgiving day. All are welcome. Thanks for the invite Brent!

WOD 11/25/09


Jerk (Push or Split)
3x5

then...

2 rounds:
30 Box Jumps (24"/20")
30 Pull-Ups
30 Swings (24/16)
30 Wall Ball (20/15)

Hey all, I am out for the holiday. Have a great weekend.

RE the WOD today - I felt tired and stopped a little early on the jerks. I think I could have done ten more lbs which pretty much means I could do 5 reps of a body weight jerk on a good day. So I wanted to throw that challenge out to you for tonight. It is definitely doable for some of you.

The WOD is quite bad though so come prepared!


Pics and scores next week...

Daily Leaders:
1.) Steve: 14:16/165
2.) Ian: [15:57]/157
3.) Marc: 18:37/135
4.) Troy: 18:43/115
5.) *

Todd: 165/21:15 (mod)
Hal: 135/18:01 (mod)
Justin: 115/20:12 (mod)
James: 155/21:12 (mod)
Nick: 145/DNA/DNF

Monday, November 23, 2009

Holiday Schedule

Only closed on Thursday, Thanksgiving. Normal schedule otherwise. Happy turkey day!

WOD 11/24/09

Numero Uno


3 rounds:
20 KB Clean to Push-Press (16/12)

20 Sit-Ups
20 Ball Slams

Daily Leaders:
1.) Terry: 6:31
2.) Jeremy: 6:43
3.) Kyle & Adam: 6:46
4.) Andres: 7:04
5.) Marc: 7:27

Tara: 10:18
Troy: 9:29
Nick: 7:46
Corene: 8:00
KJ: 8:07
Gina: 12:40 (mod)
Stacy: 11:55 (mod)
Nina: 10:49 (mod)
Lorie: 7:36 (mod)
Laurie: 8:20 (ST)(mod)

Sunday, November 22, 2009

WOD 11/23/09

Jennifer B. set a blistering pace for the rest of us to follow today...


10-9-8-7-6-5-4-3-2-1

Deads (225/155)
O-Lunges (45/25)

Daily Leaders:
1.) Ian: 6:25
2.) Steve: 6:27
3.) Adam: 7:25
4.) Jen B.: 9:14
5.) Terry: 9:54

Derek: 11:38
Marc: 10:02
Jason: 10:24
Hal: 10:22
KJ: 13:01
Tara: 10:10
Jen M.: 12:54
Lorie: 9:57 (mod)
Laurie: 9:10 (mod)
Gina: 10:59 (mod)
JZ: 14:57 (mod)
Stacy: 12:02 (mod)
Brian B.: 10:51 (mod)
Jenn C.: 9:59 (mod)

Nice work gang!

Saturday, November 21, 2009

CF Littleton in Austin


Jeremy is in Austin this weekend learning how to be a better trainer and make a better gym for you guys. Here he is getting his WOD on.

Friday, November 20, 2009

WOD 11/21/09

Lorie Couse - first CF Littleton woman to complete 100 Pull-Ups for time! Awesome job Lorie!

9 AM
5K, meet an Hine Lake. Click here for directions. Here's the last time we did it. Bring a stopwatch if you have one.

Daily Leaders:
1.) Tara: 24:15
2.) Ian: 25:32
3.) Terry: 28:29
4.) Jen B.: 30:06
5.) Adam: 31:29

Corene: 35:33

11:30 AM
Surprise Hopper WOD (100 Burpees for time)

Daily Leaders:
1.) Tara: 7:43
2.) Jenn C: 10:02
3.) Derek: 10:26
4.) KJ: 10:30
5.) Troy: 10:45

Matt F.: 12:17
Stacy: 12:00
Lorie: 16:49 (mod)

Thursday, November 19, 2009

WOD 11/20/09

#1 Lady!

This workout is borrowed from Front Range CrossFit -

For weight:

20 rep backsquat set

"After warming up, pick a weight that you think you can do for 10-15 reps. Then do it for 20 reps. Get under the bar. Back up. Do twenty reps. Re-rack the bar. You can take as long as you want, you just can't re-rack the bar, or the set is over. Several of us have done this before. The more experienced lifters were able to get up to 80% of our max back squat. If this is the first time for you, try it between 65 - 70%. Have fun."


Daily Leaders Boys:
1.)Adam: 245
2.)Ben: 235
3.)Steve: 200
4.)Kyle: 195
5.)Terry: 190

Matt S.: 135
Dean: 155
Josh: 100
Hal: 165
Justin: 100
Matt F.: 135

Daily Leaders Girls:
1.)Pam: 135
2.)Corene: 125
3.)Jennifer M.: 115
4.)Tara: 100
5.)Julie: 95

KJ: 89
Gena: 67
Dani: 75

Strength Class:
3x5 O-Squats
Marc: 115
David: 115
Ian: 130

3 rounds?
5 SDLHP
10 30" Box Jumps
15 C2B Jumping Pull-Ups
Marc: 11:00
David: 13:57

Awesome job Kyle who now leads the November Tire Flip Challenge (along with Tara)at 1:44! 10 days left to overtake them!