Monday, February 28, 2011

CFL Combine Day


Should have just called today Big Wade day. Nice job Man.
40-yard dash
The 40-yard dash is the marquee event at the combine. It's kind of like the 100-meters at the Olympics: It's all about speed, explosion and watching skilled athletes run great times. These athletes are timed at 10, 20 and 40-yard intervals. What the scouts are looking for is an explosion from a static start.

Bench press
The bench press is a test of strength -- 225 pounds, as many reps as the athlete can get. What the NFL scouts are also looking for is endurance. Anybody can do a max one time, but what the bench press tells the pro scouts is how often the athlete frequented his college weight room for the last 3-5 years.

Vertical jump
The vertical jump is all about lower-body explosion and power. The athlete stands flat-footed and they measure his reach. It is important to accurately measure the reach, because the differential between the reach and the flag the athlete touches is his vertical jump measurement.

Broad jump
The broad jump is like being in gym class back in junior high school. Basically, it is testing an athlete's lower-body explosion and lower-body strength. The athlete starts out with a stance balanced and then he explodes out as far as he can. It tests explosion and balance, because he has to land without moving.

3 cone drill
The 3 cone drill tests an athlete's ability to change directions at a high speed. Three cones in an L-shape. He starts from the starting line, goes 5 yards to the first cone and back. Then, he turns, runs around the second cone, runs a weave around the third cone, which is the high point of the L, changes directions, comes back around that second cone and finishes.

Shuttle run
The short shuttle is the first of the cone drills. It is known as the 5-10-5. What it tests is the athlete's lateral quickness and explosion in short areas. The athlete starts in the three-point stance, explodse out 5 yards to his right, touches the line, goes back 10 yards to his left, left hand touches the line, pivot, and he turns 5 more yards and finishes.

Name: 40 / Bench / Vert / Broad / 3 Cone / Shuttle
Kate: 7.6 / 73 x2 / 11" / 62" / 11.1 / 6.4
Tim: 6.59 / 135 x 6 / 15.5" / 65" / 11.4 / 6.2
Jenn C: 6.8 / 103 x 8 / 15.75" / 77" / 9.59 / 5.8
Wade: 6.25 / 225 x 17 / 21.5" / 104" / 7.84 / 4.72
Thunder: 5.75 / 225 x 4 / 25" / 101 3/4" / 8.43 / 4.72
Joel: 5.38 / 225 x 3 / 25" / 82" / 8.28 / 4.94
Derek: 5.57 / 225 x 2 / 21" / 91" / 8.06 / 4.78
Bang Bang: 5.53 / 225 x 2 / 22" / 97 1/2" / 8.53 / 5.1
Lucke: 6.81 / 73 x 13 / 13.5" / 70" / 9.53 / 5.5
Angelina: 6.84 / 73 X 10 / 13.5" / 70" / 9.65 / 5.73
Ian: 5.75 / 225 x 10 / 21" / 97 1/2" / 8.6 / 4.75
Fran: 6.44 / 73 x 1 / 16" / 70" / 9.81 / 5.44
Tara: 6.35 / 103 x 2 / 19" / 86" / 8.72 / 5.41
Fisher: 6.13 / 185 x 2 / 23.75" / 101" / 8.59 / 5.10
Barbie: 6.16 / 73 X 11 / 17.5" / 82" / 9.65 / 6.15
Stacey: 6.84 / 73 x 10 / 14" / 72" / 9.65 / 6.15
Jeff: 6.00 / 135 x 6 / 16" / 89" / 8.91 / 5.22
Charlie: 6.00 / 225 x 13 / 20.5" / 86.5" / DNA / DNA
Jay: 5.60 / 185 x 3 / 21.25" / 100" / 8.19 / 4.79
Jason: 5.19 / 225 x 6 / 24" / 99.5" / 8.44 / 4.97

Sunday, February 27, 2011

From Jarah...

Dear CFL,
The support and representation of CrossFit Littleton members last night was truly astounding and so truly appreciated. Chris, Marc and the entire fight team put in countless hours of training and sacrifice to do what they love to do, which is fight and train. Your support of the fighters means so much to Factory X and no matter the outcome of any of our fighter's fights, the intent reamins the same: to do their best always.
Thank you again,
Jarah Montoya =)

WOD 2/28/2011


Daily WOD
Unbroken:
Max Perfect Pushups
Max Dead Hang Pullups
Max Russian KB Swings (24/16)
Max KTEs

Partners count reps. Rest as needed. Make as many attempt as time permits.
Score is total of best attempts.

Strength Class
A. Squat %40x5,%50x5,%60x5
B. 5 x 1 max height box jump with DB's or KB’s in hands(From CF Football.)

Strength WOD
"2 Minute Torture", max reps in 2 minutes of:
Thrusters (75/45)
Pull ups
KB swings
Sit ups
100 M Sprints
Push ups
Power Cleans (95/65)
Row (for calories)

2 minute break between exercises
Lorie: 526
Thunder: 265
Bang Bang - 264
Lucke: 227
Big D: 190

CFL Kids Big Dogs
Skill: Hang Power Clean

25 HPC
25 Burpees
25 Ball Slams
25 Sit-Ups
25 Sit Thru's
25 Push-Ups
25 DU's
25 HPC

Skills Class
Choose your own adventure
John
Amie
Anetta
Jodi
Frank
Jessica

Friday, February 25, 2011

BRING A FRIEND


"Kelly"
5 Rounds
400M Run
30 Box Jump's
30 Wall Ball's

Bring a friend to 9AM, 10AM or 11:30AM. Scaling options will be available to accommodate new folks! See you there!

Arnold: 28:48
Ian: 29:43 - (Is this a new guy?)
Angelina: 33:26
Jarah: 33:55
Erlinda: 36:08
Dean-O: 36:34
Laurie: 37:46
Troy: 38:17
(Rachel): 17:47
(Lisa): 22:58
(Stacey): 24:00
(Dylan): 24:41
(Matt): 24:46
(Momma T): 25:44
(Jeremy): 26:16
(Cole): 28:26
(Mike): 32:00
(Peggy): 33:24
(Kate): 34:06
(Lorie): 34:18
(Fran): 35:05
(Levi): 36:08
(Lucke): 36:49

(Jen B): 37:39

T-Shirt Order


We are ready to take orders for the new style T's Derek designed. Please see this link for your options. All shirts are $30 cash only. There are toddler, youth, women's and men's sizes. The Midnight colors for men and women require a 12 order minimum each so if we don't meet those numbers you'll need to get more people in on it, get more yourself or pick a different color. The ladies shirts are available in 2 colors for the tank and 1 color for the crop-t. That's it. There are 2 tanks and a crop-t for the ladies to try on at the gym. The men's are available in the 3 colors displayed for the T, they are 100% cotton American Apparel.

Also available at the gym is the Inner Chimp shirt shown above (Brinkman Designs). $30 cash.

The order form is on the desktop. Please get your order and cash in ASAP. We'll only wait another week or so before we place the order for the gym.

Thanks!

Thursday, February 24, 2011

WOD 2/25/2011


Daily WOD
3 x 10 parallete pushups
5 Rounds:
6 Dead Hang Pullups
6 Heavy Push Presses
12 Air Squats

Jeremy: 115# / 4:43
JZ: 115# / 11:46
(Jenn C): 85# / 4:44
(Laurie): 75# / 7:24
(Kelly): 65# / 5:23
(Peggy): 65# / 6:13
(Carrie): 63# / 8:31
(Jarah): 53# / 5:00



Strength Class
A. Deadlift %75x5,%85x3,%95x1+
B. 3x6 Weighted Barbell Overhead Lunges

Strength WOD
5 Rounds:
5 Big Burpee to Box Jumps
3 Cone Drill
5 Power Cleans (75-85% 1RM)
3 Cone Drill

Jeremy
Kyle
Nate

Skills Class
Equipment Treatment
Ring Dip
Overhead Squat
Wall Ball

WOD
8 Rounds
5 Ring Dips
10 Wall Balls

Another Recipe for the Paleo Folks

Paleo Chicken Scallopini Over Spaghetti Squash
Ingredients:
4 skinless, boneless chicken breasts
2 T olive oil
3 cloves garlic, minced
1/2 C almond meal
1 T dried parsley
pinch sea salt and 1 tsp. black pepper
1/2 C sliced mushrooms
2 T capers
2 T lemon juice
1/4 C white wine (or chicken broth)
1 lemon, thinly sliced

Spaghetti squash

Recipe:
Pound chicken breasts pretty thin (about 1/4 inch). Combine almond meal, parsley, salt and pepper in a shallow bowl. Heat olive oil in a large saucepan. Dredge chicken breasts in almond flour mixture. Brown chicken breast in olive oil, about 5 minutes on each side. Remove chicken breasts. In same pan, add garlic and mushrooms and saute until tender (you may need to add a tad more olive oil). Add wine and deglaze pan. Stir in capers and lemon juice. Add chicken breasts back to pan. Place thinly sliced lemons over the chicken pieces, cover, and cook for another 10 minutes. Serve over a bed of spaghetti squash & enjoy a Paleo-friendly Italian meal!

***I probably used about 2 cups of sliced mushrooms!
I have substituted spaghetti squash for noodles and I have been very satisfied. (Kyle)

Wednesday, February 23, 2011

Shout Outs

I wanted to let KJ and Fisher know that I thought they were particularly awesome yesterday during the 1RM C&J WOD. Both of you have really come so far with your technique on a very tough lift and it shows. Nice work guys!

Also, congrats to Tara, Charlie, Quinn and Kaylin (sp?) on nailing their first Handstand Push-Ups today. Some of you have been working on that for a long time ;).

WOD 2/24/2011


Choose KB
Row 800m
Run 800M
30 KB SDLHP
30 KB Swings
30 KB Snatches

Arnold: 24kg / 11:43
Thunda: 24kg / 12:25
Charlie: 24kg / 12:40
Dean: 24kg / 13:15
Nick: 24kg / 14:17
Jay: 20kg / 10:41
Nick: 20kg / 12:14
John: 16kg / 9:32
Nate: 16kg / 12:04
Mike: 16kg / 12:30
Tim: 16kg / 13:20
Tara: 16kg / 13:52
Frank: 12kg / 11:11
Kate: 12kg / 12:22

Lucke: 12kg / 14:50
Laurie: 12kg / 13:06
Amie: 8kg / 14:41
Stacey: ? / 15:08
(Kyle): 12kg / 12:00
(Angelina): 12kg / 12:54
(Dani): 12kg / 12:43
Corene: IR

Tuesday, February 22, 2011

Jeff Visits CF Vancouver!

Way to get out there into the extended CF family Jeff!

Parking

Guys, just a reminder, please do not park in front of the Clock business or the Chinese restaurant during business hours. The Clock business closes at 5PM during the week and 12 noon on Saturday but the restaurant is open into the night.

Thanks for your help in working with our neighbors!

WOD 2/23/2011


Daily WOD
Diane
21-15-9
Deadlift 225/135
HSPU

(Jenn C): 4:27
(Nina): 4:28
(Maria): 4:31
(Kate): 5:04
(Peggy): 5:13
(Austin): 5:31
(Corene): 5:42
(Barbie): 5:42
(Lucke): 5:50
(Deb): 5:52
(Kim): 5:54
(Stacy): 5:58
(Terry): 6:07
(Jeremy): 6:11
(Joel): 6:44
(Jarah): 6:48
(Brian): 8:08
(KJ): 8:15
(Tara): 8:20
(Jack): 8:27
(Dani): 8:32
(Lorie): 8:39
(Nate): 8:40
(Carrie): 9:01
(Troy: 9:48
(Jodi): 10:26
(JZ): 11:17
(Charlie): 11:28
(Shay): 11:29


Strength Class
A. Press %75x5,%85x3,%95x1+
B. Sotz Press 3x7

Strength WOD
5 Rounds of
5 Tire Flips jump in jump out sprint 100M

Lucke
Kyle
Nick
Wade
Jeremy
Angelina
Joel
Derek

CFL Kids Big Dogs
Skill 1: Plank Holds for Time

Skill 2: SDLHP

AMRAP in 7 Minutes:
5 Big Box Jumps
7 SDLHP

Jeremy: 2:59 / 10 1/2
Matt: 1:03 / 10 1/2

Dylan: 3:20 / 9 1/2


Skills Class
Body Rows
Pushup
Bench Press
Spotting and Being Spotted
Lunges

WOD
5 Rounds
10 Forward Lunges
10 Backward Lunges
10 Ball Slams
10 Body Rows

Amie
Jessica
Frank

Monday, February 21, 2011

WOD 2/22/2011


What an awesome day!!!! Tons of PR's
1-1-1-1-1-1-1-1-1-1
Clean and Jerk.
That is 10 singles.
Go Big!

Jason: 265# PR
Wade: 225#
Thunder: 215# PR
Derek: 185#
Fisher: 185# PR
Nate: 175# PR
Dean: 175#
Nick: 175#
Jay: 145# PR
Mike: 135#
Kyle: 135#
Tara: 120# PR
Corene: 112.2 PR
Dani: 110.5# PR
Jenn C: 110#
Lucke: 98# PR
Steph: 95# PR
KJ: 87# PR
Barbie: 87# PR
Kate: 85#
(Lorie): 85# PR HPC

Bring A Friend

Bring a Friend this Saturday. Class Times are 9am 10am and 11:30am. Weather permitting we will be doing a benchmark WOD named "Kelly".