CrossFit Littleton

Paleo Potluck

2009-11-16T13:10:00.001-07:00

Jeremy suggested we have a Paleo Potluck on the 5th of December just before we wrap up the challenge and to see who has the best recipes. We can host here at the gym, say 1-3PM. How'd that be?

WOD 11/16/09

2009-11-15T19:14:00.003-07:00

4 rounds:
7 Power Cleans (165/113)
10 Box Jumps (32/28)
13 KB SDLHP (24/16)

WOD 11/14/09

2009-11-13T20:26:00.002-07:00

Welcome newest CF Littleton member Dave Thompson - pictured here. Corene looks dismissive. That's what she looks like when I talk to her too Dave.

Team WOD:

Complete in any order - 2 people can work at once:
100 WB Shots (20/15)
100 Pull-Ups
100 Sit-Ups
100 KB Swings (24/16)

Programmed by Jeremy

Team Leaders:
1.) Pam & Brent: 13:10
2.) Team Fisher: 15:00
3.) Troy & KJ: 15:25
4.) Duncan & Adam: 16:16
5.) Jeremy, Terry & Stacy: 17:26

Dave & Corene: 19:30 (mod)
Dani & Jen M.: 15:11 (mod)
Team Jen(n) Squared: 14:28 (mod)
Dean & Travis: 15:50 (mod) (thanks for visiting Travis!)

Have a great weekend guys and stay safe tonight/tomorrow - snow's coming.

WOD 11/13/09

2009-11-12T21:39:00.007-07:00

2:00 "Pit of Despair" Party

30 O-Squats (115/75)

You must complete 3 KTE's between each repetition.

Daily Leaders:
1.) Ian: 13:50 (to: Arnold, love: Ian)
2.) Chappy: 14:07
3.) Arnold: 14:59
4.) Steve: 21:03
5.) Corene: 22:54 (nice Corene!)

Justin: 27:33 (mod)
Hal: 17:19 (mod)
Stacy: 19:44 (mod)
Dani: 26:46 (mod)
Larry: 20:09 (mod)
Nina: 23:44 (mod)

Arnold won the pit of despair race earlier today. Lorie said he cheated though and I'm pretty sure that's true.

WOD 11/12/09

2009-11-11T20:31:00.006-07:00

Now that's a lot'o pull-ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

For Moose

Daily Leaders:

1.) Matt S. and Matt F.: 13
2.) Josh & Dean: 12
3.) Tara: 11
4.) Todd, Lorie, Derek, [Arnold]: 10
5.) Nick, Corene, Kari: 9

Sheri: 9 (mod)
Kyle: 11 (mod)
Pam: 12 (mod)
Marc: 11 (mod)

I just love when everyone gets to be on the leader board!

Oh ya, Tara & Arnold lead the November "Tire Flip Challenge" with 4:36 & 2:07 respectively. Any challengers?

WOD 11/11/09

2009-11-10T22:35:00.002-07:00

Dean-o, I mean Jeremy, doing today's WOD

Using a barbell (M:95#/W:65#), complete as many rounds as you can in 12 minutes of:

Walk the length of the floor with the weight pressed over head (about 35')
5 front squats
Lunge step back across the floor with weight on shoulders
5 full squat cleans

Last done here.

Daily Leaders:
1.) Jeremy, Steve, Ian: 6.5 (Jeremy was darn close to 7!)
2.) Adam: 5.5
3.) Andres & James: 5
4.) Troy: 4.5
5.) Hal, Jenn C., Todd: 4

Kyle: 3.5
Dani: 3.5 (mod)
Pam: 4.5 (mod)
Catherine: 4.5 (mod)(Welcome back Catherine! Great job today too.)
Nick: 3.5 (mod)
Justin: 4 (mod)

WOD 11/10/09

2009-11-09T23:44:00.009-07:00

Danny with the big 300 - great job Danny!

CrossFit Total

followed by...

500 M row for time (Average of 3 rows with a 1 minute rest between).

Derek: 605/1:46
Dean: 705/1:40
Marc: 725/1:42
Jason: 870/1:41
Stacy: 310/2:19
Tara: 430/2:15
Troy: 610/1:42
Danny: 615/1:53
Jen M.: 472/2:18
Corene: 482/2:05
Adam: 900/1:50
Kari: 366/2:05
Pam: 517/1:56
Heather: 517/1:55
Kyle: 805/1:48
Josh: 505/1:58
Lorie: 262/2:10 (DNA squat)
Sheri: 287/DNA
Arnold: 845/DNA
James: 745/DNA
Steve: 805/DNA

Great job tonight guys. Some big improvements and huge numbers! Also, please welcome Kari's friend (and ours now) Sheri Duran to the gym.

Robb Wolf's shopping guide for those of you interested.

Paleo Challenge Starts Tomorrow!

2009-11-09T12:33:00.003-07:00

If you guys are participating you need to train tomorrow to get your first score. Also, please get me your $10 by tomorrow as well.

Here is a link to help you acquire some high quality meats if you are interested.

Eatwild.com is good for a statewide reference.

WOD 11/9/09

2009-11-08T19:52:00.006-07:00

Friends help friends row

800 M Run
4 rounds:
10 Burpee-to-pull-ups
20 KB Swings (24/16)
30 Squats
800 M Run

Daily Leaders:
1.) Ian: 18:45
2.) Steve: 20:25
3.) Arnold: [20:26]
4.) Gena: 22:05
5.) Tara: 22:32

Ben: [22:56]
Chappy: 24:48
Marc: 25:56
Derek: 28:48
Dean: 23:41
Hal: 28:51
Jen B.: 27:03
Julie: 25:09
Lorie: 26:41 (mod)
Nick: 25:28 (mod)
Jennifer M.: 31:24 (mod)
Justin: 27:48 (mod)
Jenn C.: 26:38 (mod)
Stacy: 25:43 (mod)
Gena: 22:05 (mod)
Heather: 31:10 (mod)
KJ: 25:47 (mod)

Thank you so much to everyone who helped today - for your patience and for participating. We really appreciate it!

Moab

2009-11-06T20:45:00.010-07:00

Hwy 128 into Moab

Edge of Porcupine Rim Singletrack (notorious mountain bike ride) - overlooking the Colorado

Intrepid Trail System

La Sal Mountains (they backdrop Moab)

Stace faithfully representing FRCF

Stace & I ovelooking the Colorado at Dead Horse Point State Park

Some technical mountain biking

Don't forget to use your super powers to go out and do cool stuff. And don't forget to go to Moab. One of the very special places in the world.

WOD 11/7/09

2009-11-06T20:17:00.004-07:00

Lorie, I mean Larry, doing her push-ups next to our "Big Ass" tires

Complete as many rounds in 20 minutes as you can of:
65/48 pound Power snatch, 12 reps
10 Push-ups

Daily Leaders:
1.) Jason: 12
2.) Adam & [Steve]: 11
3.) Corene: [10]
4.) Troy: 9
5.) Team Fisher = [8.5 each]

Lorie: [7]
Kari: 7
Stacy: 7 (mod)

Great job everyone and thanks to all who came out for the Muay Thai seminar! Hope you had a blast and hope to see you in class next week!

WOD 11/6/09

2009-11-05T21:15:00.003-07:00

Dodgeball WOD!

Teams to be decided. If you get tagged out you must complete:

Rotating Buy-ins (winning team chose the buy-in)

in order to return to the game. Last person standing wins it for their team.

That was a blast, thanks all! Hal, you're going down next time.

This oughta fire you guys up...

2009-11-05T11:44:00.002-07:00

Regional qualifiers coming up in the spring!

WOD 11/5/09

2009-11-04T20:14:00.003-07:00

Brackets make the cover shot

Press 3x3

then...

3 rounds:
40 yard out and back sprint
20 Ball Slams
30 Power Cleans (95/65)

Daily Leaders:
1.) Ian: 7:57/150lbs
2.) Mark: 8:26/145lbs (nice job Mark!)
3.) Jason: 8:30/135lbs
4.) Andres: 9:24/125lbs
5.) Marc: 9:59/130lbs

Heather: [13:30]/85lbs (PR!)
Tara: 12:02/75lbs
Matt F.: 15:23/120lbs
Troy: 11:14/95lbs
Todd: 12:22/160lbs
Corene: 12:45/85lbs
Kari: 14:54/65lbs
Kyle: 10:35/135lbs
Danny: 15:27/115lbs (mod)

Most heart goes to Danny today for pushing through a nasty cramp. Great job everyone. Hope the forearm swelling dissipates!

CrossFit Littleton Paleo Challenge

2009-11-03T21:13:00.001-07:00

Lorie and the gang have put together this paleo challenge for our gym. If you are trying to take your nutrition and eating habits to the next level this is a great group effort to partake in with a reward at the end.

We will start the first CrossFit Littleton Paleo Challenge on November 10^th and it will run through December 10^th.

We will start by doing the CrossFit Total (the sum of the best of three attempts at the squat, the press, and the dead lift). We will also do a 500 meter row 3 times for an average.

For the next 30 days you will eat Paleo and stick to it. This is important! We will not require you to record or report your nutritional habits, but your end result will reflect how you did.

On December 10^th we will again do the CrossFit Total and row. The person who has the highest percentage change in their average will be our winner.

The buy in is $10 and winner takes 80%. The other 20% goes towards a wine and cheese party on December 12^th.

This might be a “watered down” version of most Paleo challenges out there, but I think for our first one we will give it a try.

Lorie Couse will head this up and if you have any questions please let her know.

Helpful Resources:

Robb Wolf - check out his FAQ section, tons of information there.

Paleo Diet

This question keeps coming up - Why No Beans? Answer here.

Some great recipes and thoughts on life - Eat, Move, Thrive!

Essentials of the Paleo Diet

WOD 11/4/09

2009-11-03T20:41:00.005-07:00

Steve never gets to be the coverboy

(Heavier) Annie
50-40-30-20-10
Anchored Sit-Ups w/med ball overhead (20lbs/15lbs)
Double Unders

Last done here.

Daily Leaders:
1.) Steve: 10:17
2.) Kyle: 11:02
3.) Andres: 12:27
4.) Derek: 15:23
5.) Todd: 16:59

James: 17:10
Troy: 20:35
Adam: 17:22
Danny: 23:40
Justin: 20:35 (mod)
Erin: 24:17 (mod)
Jennifer M.: 19:06 (mod)
Pam: 19:25 (mod)
Lorie: 14:20 (mod)
Jenn C.: 16:40 (mod)
Ian: 8:49 (ST)

Biggest improvement definitely goes to Todd - last time = 29:53. Close to 1/2 the time this time w/5 more lbs. Great job Todd!

And thanks for training with us today Erin!

Muay Thai Intro Seminar this weekend!

2009-11-03T13:20:00.001-07:00

Make sure you guys make it for the Muay Thai seminar this Saturday at 12:30 with Kru Marc. Please bring anyone you like as well. The cost is $10 for members, $20 for non-members. We will have 5 loaner pairs of gloves here at the academy so if you need a pair for the seminar please speak with Coach Ian or Andres and we will reserve a pair for you. If you are interested in Muay Thai/Kickboxing, this is your chance to check it out.

WOD 11/3/09

2009-11-02T22:32:00.006-07:00

Despite struggling w/45 measly lb's in this photo, Derek met his personal goal today - a 225lb bench. Great job Derek!

5 rounds:
5 Deads (275/183)
10 Box Jumps (32/28)

Daily Leaders:
1.) Arnold: 4:55
2.) Steve: 5:22
3.) Adam: 5:48
4.) Brent: 6:39
5.) Kyle: 7:52

Mark: 8:05
Duncan: 6:00 (mod)
Troy: 7:38 (mod)
Dani: 10:54 (mod)
James: 9:01 (mod)
Derek: 11:33 (mod)
Marc: 8:49 (mod)
Stacy: 9:33 (mod)
Joni: 6:38 (mod)
KJ: 7:31 (mod)
Heather: 7:47 (mod)
Jeremy W.: 8:34 (mod)
Andres: 7:50 (mod)

Nice work ya'll. Please welcome our 2nd Jeremy to the gym when you meet him. Jeremy Wyant. Nice job on your first day Jeremy!

WOD programmed by Mr. Brent Chapman BTW.

WOD 11/2/09

2009-11-01T20:17:00.005-07:00

How could I not post this one?

5 rounds:
400 M Run
10 Squat Snatches (75/55)

A partial depth snatch followed by an o-squat to depth will not be considered a mod.

Daily Leaders:
1.) Ian: 16:51
2.) Arnold: 17:08
3.) Chappy: 19:43
4.) Tara: 22:04
5.) Jenn M.: 35:21 (nice job Jennifer!)

Marc: 19:34 (mod)
James: 23:52 (mod)
Dani: 34:40 (mod)
Jen B.: 26:52 (mod)
Jenn C.: 22:06 (mod)
Stacy: 20:52 (mod)
Josh: 23:00 (mod)
Brian W.: 30:34 (mod)

WOD 10/31/09

2009-10-30T19:59:00.004-06:00

Happy Halloween!

"Cindy" (Stacy's b-day WOD)
Max rnds in 20 minutes:
5 Pull-Ups
10 Push-Ups
15 Squats

Last time we did Cindy can be found here.

Daily Leaders:
1.) Jason: [14/23]
2.) Tara: 14
3.) Terry & Matt F.: 13
4.) Corene: 12 2/3
5.) KJ, Troy, Derek: 11 (full on pull-ups Kari!)

Jen B.: 10
Todd: 9
Chris: 9
Lorie: 12 (mod)
Jenn C.: 13 (mod)
Stacy: 12 (mod)
Jen M.: 13 2/3 (mod)
Jeff: 17 (mod)
John: 7 (mod)
Sheri: 10 (mod)
Mike: 7 (mod)
Mike: 6 (mod)
Heather: 9 (mod)
Troy B.: 6 (mod)

Happy B-day Stacy! And happpy Great Pumpkin Day to everyone too.

WOD 10/30/09

2009-10-29T22:31:00.005-06:00

Run for your life Dalton!

75 Wall Ball Shots (20/15)
75 KB Swings (24/16)

Break the work up any way you like. At the top of each minute that passes the trainer will yell "Burpees!" and you will do 5 - every minute until you yell time.

Burpee idea borrowed from friends of CF Littleton.

Daily Leaders:
1.) Ben: 12:43
2.) Jeremy: 16:53
3.) Terry: 18:55
4.) Jason: 19:46
5.) Tara: 19:48

Corene: 25:51
Julie: 21:48
Jen M.: 17:56 (mod)
Kari: 18:02 (mod)
Stacy: 16:58 (mod)
Lorie: 15:54 (mod)
Jenn C.: 16:49 (mod)
Matt F.: 22:15 (mod)
Brian W.: 19:53 (mod)
Danny: 20:35 (mod)

WOD 10/29/09

2009-10-28T21:32:00.006-06:00

Where did we get this guy?!

Let's try this one more time...Regular schedule today Thursday 10/29

3/4 Body Weight 15x:
Deadlift
Clean
Front Squat
Push Jerk

1 dead, 1 clean, 1 front squat, 1 push jerk, repeat 14x...

Brackets for bodyweight.

Daily Leaders:
1.) Arnold: 3:49
2.) Jason: 5:52
3.) Jeremy: 7:30
4.) Andres: 8:30
5.) Matt F.: 8:33

Steve: [11:08]
Kyle: 11:35
Josh: 5:41 (mod)
Tara: 8:14 (mod)
Derek: 8:30 (mod)
Marc: 8:37 (mod)
Troy: 11:00 (mod)
James: 8:08 (mod)
Terry: 7:16 (mod)
Stacy: 5:33 (mod)
Dani: 8:34 (mod)

Weather Watch

2009-10-27T23:48:00.004-06:00

12 noon class is a go with Brent. Let's all stay home for the evening. I realize a lot of you live closeby but we also have members who do not. The weather is supposed to get progressively worse through the day. I think it's best to be conservative and stay off the road. Tomorrow evening the forecast is for the weather to be tapering off so we should be back online.

Apologies for this unscheduled interuption in your CrossFit training.

We'll make up that B-day WOD for you Jeremy!

Jeremy's B-day WOD

2009-10-27T20:59:00.002-06:00

Happy Birthday Jeremy!!

3/4 Body Weight 15x:
Deadlift
Clean
Front Squat
Push Jerk

1 dead, 1 clean, 1 front squat, 1 push jerk, repeat 14x...

Brackets for bodyweight.

Marathoner in our midst

2009-10-27T20:51:00.003-06:00

Been meaning to post this:

Brand spanking new CrossFitter Marc Montoya ran the Denver Marathon recently and he sent me this email to share his experience. Great job Marc! Congratulations on your accomplishments. We are glad to have you here.

Had trouble copying the pics. If you send me a new version I can post them up.

Ian,

I hope things are well?! I wanted to share with you my results from the Denver Marathon. I finished with a time of 3:52:04 making this my third marathon completed in under 4 hours in one year. Of course, I wanted to accomplish a better time than 3:52:04, but finishing my third ever marathon is quite the accomplishment for me. However, I'm ready to start my new workout of choice, that being CrossFit. I'm excited to start training consistently and in turn, adding Muay Thai as a staple to your growing gym. Thank you for the opportunity and I look forward to training with you soon. I wanted to take a few days off after the marathon, given that I'm somewhat sore and run down. I will be in tomorrow to finish my last elements class with Jeremy however. I've attached a few pics of the event...I hope you enjoy. I will talk to you soon. Thanks-

Best Regards,

Marc Montoya