For the Ladies...

You girls who have been CrossFitting for awhile, and especially you ladies at One World who have been embracing the strength training, have at some point had to deal with some changes in yourself that take a bit of getting used to:

1. You aren't necessarily losing any weight, but....
2. Your waist is smaller.
3. Your ass and thighs are getting bigger, but....
4. You're body composition overall is leaner.
5. You are conditioned to think that you need to lose weight to look better, but...
6. Everyone is noticing how good you look!
7. You aren't the strongest person in your gym, but....
8. You are stronger than most the guys at your workplace, and that, ladies, is empowering.

All borrowed from CF One World. Cool picture and post. BTW, we will be starting a strength and power class soon...

WOD 7/31/2010

Know anyone who'd like to join this group? Bring them in! The gym will always donate $25 towards your cause for anyone you refer that signs up. We really appreciate it!

20-15-10-5-10-15-20
KB Swings (24/16)
40 Yd. Sprint Btwn each set of swings

Jenn C: 4:46

Jen B: 4:58

Kyle: 5:37

Laurie: 5:41

[Tara]: 6:06 - 20kg

Dani: 6:11

Corene: 6:30

Fisher: 7:15

(Fran): 4:46 - 12kg

(Jarah): 4:55 - 12kg

(Stacy): 4:58 - 5 burpees for run

(KJ): 8:12 - 6 burpees for run

Factory X & CF Littleton

This video has been altered/distorted for dramatic effect.

Congratulations!

A little late, but for those of you that don't already know, Eric Moya won his fight this weekend - 2nd round submission by triangle choke. Great job Eric!

WOD 7/30/2010

Hope you're feeling better Wade!

Noon
"GrAnnie"
50-40-30-20-10
Sit-Ups
DU's
5 Clean & Jerks between couplets - Adam will let you know how heavy he intends them to be and if 5 C&J's will follow your sets of 10.

5PM & 6:30PM
Surprise WOD!
That's CrossFit folks: unknowable. You hardly every know what life will throw at you. So you show up and do your best.

On Ramp
5 rounds:
5 SDLHP
10 Pull-Ups
15 Ball Slams

AM Class:

Jason: 15:22 / 135#

Terry: 16:02 / 95#

Bryce: 16:48 / 33#

Kari: 18:05 / 60#

Dani: 19:10 / 55#

Nina: 19:32 / 63#

Gena: 19:46 / 55#

PM Class:

JZ: 35 DB / 95#

Fran: 33 DB / (33)

Jarah: 25 DB / (33)

Stephanie: 5 DB / (33)

ON RAMP

Johnny: 8:35

(Jeff): 9:44

New Toys!

Purple for the lady dragons ;)

Break In's

I just wanted to make everyone aware that there have been numerous break-ins to vehicles parked outside the gym during daylight hours. Please make sure that you don't leave anything valuable in your car and that you lock up before you come in.

I'm very sorry about this. It really pisses me off. The property manager has been notified.

WOD 7/29/2010

B. Hyde...in distress

Michelle
7 rounds:
15 Split Jerks (75/55)
25 Jumping Pull-Ups (wrist just over the bar at full extension)

Marc: 11:53 / 75#

Jenn C: 13:04 / 55#

Arnold: 15:50 / 75#

Terry: 16:57 / ?

Alan: 18:42 / 77#

Wade: 19:40 / 75#

"The 21 yr old": 20:41 / 77#

(Tim): 15:20 / 45#

(Ian): 16:04 / 75#

(Maria): 16:11 / 33#

(Erlinda): 18:12 / 33#

(Stephanie): 18:42 / 33#

(Heather): 19:02 / 25#

(Fran): 19:37 / 43#

(Carla): 19:58 / 45#

(Corene): 21:47 / 55 & 33 (2-7)

(KJ): 24:14 / 45#

(Lorie): 24:46 / 55# (row 150m instead of jump p/u after 3rd rnd)

WOD 7/28/2010

Kim's not happy face...

10-12 Reps
A:1 Push-Ups
A:2 Ring Rows
3-1-3-1
3 sets, 2 minutes btwn sets

then...

150 squats for time

Barron: 3:05
Maria: 3:08
Camozzi: 3:11
Wade: 3:42
Matt F: 3:50
Richard: 3:52
Tara: 3:52
Joel: 4:00
Thunder: 4:19
Jen B: 4:22
Kim: 4:50
Jarah: 5:07
Fran: 5:18
Stacy: 5:18
Laurie: 5:44
JZ: 5:51
KJ: 6:30
Dani: 7:13
(Eileen): 3:40

WOD 7/27/2010

Joel workin' on his O-squats. My goat too Joel!

"Get Your Goat"
Work on your weakness(es) then we'll construct an 8 minute AMRAP including that movement/those movements

Name: Goat

Rounds / Minutes

Jenn C: Pull-Ups & Pistol Squats

5 2/3 rnds / 8 mins

Eileen: Squat & Dead Lifts

4 2/3 rnds / 8 mins

Tim: DU's & Push-Ups

3 1/3 rnds / 8 mins

Jarah: Ring Dips (3), PU's (5) & DU's (10)

5 1/3 rnds / 8 mins

Greg J: Pull-Ups (5) & DU's (10)

6 rnds / 8 mins

Chili Dogg: Pull-Ups (5) & DU's (10)

6 rnds / 8 mins

Joel: L Pull-Ups (3), O-Squats (5) & Wall Ball (7)

9 2/3 rnds / 12 mins

Carrie: Wall Ball (5), Push Ups (7) & Box Jumps (10)

10 1/3 rnds / 15 mins

Marc: C2B's (3) & Ring Dips (5)

11 rnds / 10 mins

KJ: K2E's (5), SDLHP (7) & O-Lunges (9)

5 1/3 rnds / 10 mins

Corene: DU's (10) & Pistols (6)

7 rnds / 10 mins

Stephanie: Ring Dips (5), Front Squats (10) & Singles (20)

6 2/3 rnds / 12 mins

Lorie: C2B's (2), Ring Dips (4), STS (10)

10 2/3 rnds / 15 mins

Heather: Pull Ups (3), O-Squats (5) & Ring Rows (7)

8 2/3 rnds / 15 mins

Thunder: Push-Ups (30) & O-Squats (21)

1 1/2 rnds / 8 mins

Betsy: Wall Ball (5), Lunge (7) & DU's (10)

6 2/3 rnds / 10 mins

Ian: O-Squats (5), Sit-Ups (7) & DU's (10)

11 rnds / 15 mins

This week's CFL League Info.

Click here for the WOD.

Buffalo Spinach Goulash

Cook down ground buffalo in a liberal amount of olive oil (that's code for as much as you want - can you tell I don't Zone?). Add however much you like of your favorite pre-made/home-made sauce (only good stuff, no sugar or other non-essential crap in the sauce). Add a whole tub of spinach, reduce the heat a little until it cooks down. Enjoy piping hot!

WOD 7/26/2010

19 Rounds!

On the minute, every minute, BW Deads. 1 the first minute, 2 the second, 3 the third...until failure.

then...

Trap 3 Raise
3x6-8 Reps @ 3-0-1-2
1 minute rest btwn sets

On Ramp
7 Rounds:
3 Thrusters
5 DU's
10 KB Snatches

Name: Dead Wt / Rounds / Trap Raise Wt

Marc: 180# / 19 + 12 reps / 10#

Tara: 128# / 17 + 11 reps / ?

Jason: 185# / 14 + 13 reps / 10#

Lorie: 130# / 14 + 4 reps / 7.5#

Joel: 165# / 14 + 4 reps / 10#

Barron: 175# / 13 + 0 reps / 15#

Wade: 225# / 12 + 2 reps / 20#

Stacia: 140# / 12 + 0 reps / 7.5#

Josh: 185# / 10 + 11 reps / 5#

Carla: 143# / 10 + 0 reps / 5#

Adam: 190# / 9 + 9 reps / 15#

Hal: 255# / 9 + 9 reps / 15#

JZ: 185# / 9 + 8 reps / 10#

Jarah: 133# / 7 + 7 reps / 5#

(Fran): 83# / 16 + 6 reps / ?

(Kim): 83# / 15 + 14 reps / 5#

(Jen B): 133# / 12 + 10 reps / 10#

(Marshall): 225# / 12 + 0 reps / ?

(Mignon): 77# / 11 + 3 reps / 5#

(Maria): 130# / 6 + 11 reps /?

On Ramp

John: 9:40

Jeff: 10:11

Good Luck Eric!

Just wanted to wish Eric Moya the best of luck tomorrow night. He's fighting in the Worlds Collide event at the Magness Arena at DU. If you can come down and cheer him on. It should be a great card with some great fights.