WOD 11/9/2010

Barbie's first class!

AMRAP in 15 minutes:
5 Plyo Push-Ups (45/25)
10 O-Squats (75/55)
15 DU’s

Name: Rounds

Marc: 13

G: 8

Adam: 7 1/3

John: 7 1/3

Joel: 7

Jenn C: 7

Corene: 5 1/3

(Jarah): 10 1/3

(Wade): 8 2/3

(Erlinda): 7 2/3

(Steph): 7 1/3

(Heather): 7

(Stacy): 6 2/3

(KJ): 6 1/3

(Barbie): 5 2/3

OLY CLASS

Tara

Charlie

Marc's Hunt

Here are some pics I was supposed to post forever ago. This was Marc's 2 week trip into the back country. You can see he did not come back empty handed! I know it took some CrossFit powers to endure out there and bring home that beast. Don't ask me about the first photo - no idea...

Wade does Moab!

Some pics Wade send me - representing CFL in Utah!

WOD 11/8/2010

Nice work today Heather!

Daily WOD
Push Press 4x3
Power Clean 10x1

Strength Class
A. Deadlift 4 sets 3-6 reps rest 6 minutes 5% solution
B. Weighted Ring Dips 3-6 reps 40X0

Strength WOD
Perform 8 rounds for time:
5 Power Snatches 95/65
Row 200 meters

Skills Class
Deadlift
Box Jumps
Step Ups and Variants

Work up to a heavy set of 5 reps with the deadlift if form is good

DAILY WOD

Name: PP / PC

Wade: 195# / 205#

Barron: 195# / 195#

Marc: 175# / 185#

JZ: 135# / 180#

Justin: 125# / 160#

Jenn C: 105# / 120#

Laurie: 95# / 90#

Peggy: 70# / 90#

Kelly: 75# / 85#

Jarah: 65# / 85#

Steph: 65# / 65#

Kim: 55# / 55#

Carrie: 65# / 53#

Heather: 55# / 48#

STRENGTH CLASS

Adam

Kyle

Jen B

Tara

Johny

Ian

Chappy

SKILLS CLASS

Jeremy

Jodi

Robyn

Jeff

Brian

Angelina

CFL, Factory X, Front Range BJJ Holiday Party!

Guys, please mark your calendars for December 18th here at the gym. We will be having a holiday party! Your friends and family are of course welcome. In fact they have to come! Standby for details...

WOD 10/6/2010

Lots of Bear Crawl practice huh Corene!?

"Brenton"
5 rounds:
Bear Crawl 100 FT
Broad Jump 100FT

Wear a vest if you like.

WOD 11/5/2010

Naptime

Daily WOD
Press
5x3

then...
60 Kipping Pullups
120 KB Swings

Break up how you want. 5 Burpees every time you break. Try to do long unbroken sets.

Strength Class
A1. High Bar Back Squat 3 sets 5-7 reps 30x0 tempo rest 3 minutes
A2. One arm pushup 3 sets of 2 reps per side 30x0 rest 3 minutes between arms and 5 minutes before going on to squats.

Strength WOD
Complete 5 rounds for time:
20 yd Bear Crawl
5 Deadlifts 315/205
10 Burpees

Skills Class
Front Rack Position
Frankenstein Squat
Front Squat
Thruster

Every two minutes for 10 minutes perform max unbroken thrusters. Post total reps.

DAILY WOD

Name: Press Wt / KB Wt / Time

John: 105# / 16K / 11:46

Kelly: 75# / 12K / 12:58

Jen C: 82# / 20K / 16:08

Barron: 145# / 16k / 18:05

Jarah: 55# / 12K / 18:08

Peggy: 55# / 12K / 18:27

Arnold: 125# / 24K / 18:57

Laurie: 65# / 16K / 20:19

Carrie: 65# / 8K / 22:42

Justin: 95# / 16K / 23:07

JZ: 115# / 16K / 25:24

STRENGTH CLASS

Jeremy

Corene

Kyle

Fisher

WOD 11/4/2010

Awesome job on your first class Stacy!

1 Mile Run
10-9-8-7-6-5-4-3-2-1
Deads (135/95)
Ring Dips
400M Run
1-2-3-4-5-6-7-8-9-10
Anchored Med Ball Sit-Ups (20/12)
Box Jumps (24/20)
1 Mile Run

Joel: 33:52

Tara: 40:57

Fisher: 51:40

(Fran): 35:44

(Jenn C): 39:10

(Terry): 41:39

(Tim): 43:54

(Don): 44:21

(Stacy C): 46:02

(Wade): 46:43

(Laurie): 36:24 - ST

(Jen B): 24:23 - ST 1/2 Runs

No Wednesday Morning Class

Guys the Wednesday morning 6AM class is on hold for now. Apologies for the late notice...

WOD 11/3/2010

Congrats to Charlie & Barbie on graduating Skills Class - lookout Open Class!

Daily WOD
O-Squat 3x3
Hang Power Snatch 8x1

Strength Class
A. Deadlift 4x3-6 Reps (6 minute rest 5% solution)
B. One Arm Seated DB Press 3 sets @ 41X1 (90 second rest)

Strength WOD
21,15,9
Push Jerk (135/95)
Ball Slams (20/12)
Anchored Med Ball Sit-Ups (20/12)

Skills Class
Racking and Unracking
Overhead Squat
Press and Variants

AMRAP 6 Minutes
3 Overhead Squats
6 Push Presses

DAILY WOD

Name: O-Squat Wt / HPS Wt

Arnold: 185# / 125#

Justin: 115# / 95#

Tara: 105# / 87#

Joel: 95# / 115#

JZ: 95# / 105#

Stacy: 70# / 70#

Kim: 61# / 33#

Laurie: 60# / 62.2#

Kelly: 55# / 65#

Jarah: 55# / 55#

Peggy: 25# / 43#

(Carrie): 58# / 95# - Press and Dead Lift

STRENGTH CLASS

Wade

Chappy

Kyle

SKILLS CLASS

Jeremy

Brian

Jeff

Barbie

Charlie

Angelina

Robyn

WOD 11/2/2010

We missed you Fran!

3x5 Single Leg Deads

then...

4 Rounds:
12 Push-Ups
12 Pull-Ups
24 Ball Slams (20/12)

[Joel]: 7:30
[Arnold]: 8:40
[Jason]: 8:56

Ian: 6:15

John: 7:16

Wade: 7:47

Tara: 8:56

Kyle: 8:58

Johnny: 9:40

Dean-O: 10:29

(Kelly): 6:25

(Erlinda): 7:48

(Don): 7:52

(Jenn B): 8:33

(Richie): 8:41

("G"): 8:48

(Jenn C): 9:01

(Jarah): 9:02

(Fran): 9:38

(Bill): 9:43

(Tim): 10:39

(Matt): 11:09

(Nick): 12:21

Barron: ?

Oly Class
Erlinda
John

Physical Therapist on Staff at CFL!

Just wanted to let you all know that beginning Saturday 11/6 and every Saturday thereafter, Dr. Tara Fisher Physical Therapist will provide her services to all CrossFit Littleton members free of charge from 10-11AM. Not only is Tara an awesome PT who can help with our myriad mobility/chronic pain in the ass issues, she is also a Certified Strength and Conditioning Specialist and a die hard CrossFitter. She knows exactly what you guys go through each day. This is an ideal combination for our members.

We hope you enjoy this service and please don't hesitate to come in on Saturday and utilize Tara's expertise!

WOD 11/1/2010

Hal had a hard time keeping up with this girl!

Daily WOD
10x100 YD Dash (3x rest)
Post your spread (lowest to highest range)

Strength Class
A1. Press 4 sets 5-7 reps 30x0 tempo rest 3 minutes
A2. Ring Rows 3 sets 5-7 reps 3131 tempo rest 2 minutes
A3. Russian Step Ups 3 sets 8-10 reps rest 2 minutes
A4. Snatch Grip Deadlift 3 sets 31X1 tempo 8-10 reps rest 2 minutes

Strength WOD
As many rounds as possible in 15 minutes:
3 Hand Stand Push Ups
5 Pull Ups
7 Knees to Elbows

Skills Class
Pose Running and Warm Up
Turkish Getup
High Bar Back Squat
Low Bar Back Squat
Strength Training Protocols (weight selection, tempo etc.)

2 x 200 m technique run

STRENGTH CLASS

John C.

Kyle

Chappy

Ian

Johny

SKILLS CLASS

Kyle

Brian

Deborah

Jeff

Robyn

Angelina

Charlie

Barbie

WOD 10/30/2010

Happy Halloween!

9 AM
No Class! Remember we are doing the Barbells for Boobies fundraiser at Lululemon in Park Meadows. I think you can still register! Also, Hal registered but can't go, so if someone wants to fill his slot...Otherwise just meet us there at 9AM and cheer everyone on. It should be fun.

11:30 AM
Halloween WOD! You must come in something passable for a costume.

Frogstands...

then...

Fight Gone Bad Style
Sledge Hits
HPS (1/3 BW)
Row (calories)
Ring Rows
Push-Ups

If you came last Saturday and got this workout, don't worry, I can hook you up with something else. See you there! Kids are dressing up too!

Name: Snatch Wt / Total Reps

Jason: 67# / 357

Barron: 60# / 315

Troy: 65# / 256

Fisher: 63# / 248

(Kelly ): 33# / 352

(Jarah): 33# / 272

(Laurie): 43# / 230