Chris fights in the again UFC Saturday night. More info here. Also, Tony makes his pro debut tonight. Good luck guys!

For Quality & Strength

5 Rounds:
10 Overhead Lunges (115/73)
10 Chin-Ups

Scale 1:
(95/57)
Banded, Strict Chin-Ups

Scale 2:
(75/43)
Banded, Strict Chin-Ups

Christy’s Dirty 30 Birthday WOD
200m run
30 ohs
200m run
30 kb taters
200m run
30 pushups
200m run
30 sit ups
200m run
30 push jerks
200m run
30 air squats
200m run
30 russian kb swings
200m run
30 hps
200m run
30 sts
200m run
30 sit thrus
Get as far as possible in 30 mins
if you finish start over from the top
(45/33)
(16/12)

Scale 1:
Pipe O-Squat
Knee Push-Ups

Strength Class
Wendler
Bench and Dead 3′s
Matt Shay Will Give the last Strength Class An Awesome Adventure in Strength Programming
Surprise WOD

Skills
Presses: Shoulder Press, Push Press, Push Jerk, Thruster

21-15-9
Thrusters
Burpees

We’d like to introduce Athletic Levels at CrossFit Littleton. If you click the link above you can view an outline of Beginner, Intermediate, Advanced and Elite Levels. There are several purposes we hope to accomplish by publishing such a template:

1.) It’s a common question for clients, whether they voice it or not, to wonder where they exist in the spectrum relative to the athletes in the gym and within the larger CrossFit community (understand that this template is primarily designed around our gym and our clients). While it’s impossible to quantify everything in a chart, we feel these requirements are a good start and can lend a frame of reference.

2.) After training for some time, we all wonder what’s next or where we should be going from here. Looking to the next level up on the chart may lend some guidance and focus to training.

3.) Slowly, over 2012 we will be applying the names Beginner, Intermediate and Advanced to classes at the gym. First, the Skills Classes will become “Beginner Class”. Many of the other classes will be mixed levels, primarily “Beginner/Intermediate” for now (the bulk of the gym’s populous falls into the Beginner/Intermediate categories on the levels sheet so it only makes sense to have the majority of the existing classes reflect this). We will also be adding a couple of “Advanced Classes” within the coming months. There are a number of athletes within our community that are ready for an advanced class or are getting close. We hope that this will not only be stimulating for clients that are reaching a higher level of achievement in the gym (as well as provide a higher level of service) but that it will also inspire the clients who are not as developed and give them something to shoot for or aspire to.

The “Open Class” format works just fine and by the end of the year we still intend to have classes that are all levels. However, it’s not necessarily the highest level of service to you, the athletes of CrossFit Littleton. Sometimes you may like to have a class/classes on the schedule where you know you will be training with other clients who are similar in ability to yourself. For people newer to the gym it can be intimidating to come to a class where they are the newbie and the other 5 clients are 2 year veterans. If you’re an intermediate athlete that is plateauing a bit and wondering “what’s next?” or “what am I training for?” seeing other athletes in an advanced class doing advanced skills, big lifts and working on new movements might help to fuel the fire and help you refocus.

Of course it’s impossible to make a perfect template or list of requirements. We may change or add or remove some things. But it’s a start and we hope that you guys find value in it. We are excited to bring new classes and programs to our CFL athletes in 2012!

January 26, 2012

Hang Squat Clean 5-5-3-3-2-2-2 (you may not set the bar on the ground for any of the sets)

5 Prowler Sprints
(sprint gym length w/high handles then jump over and sprint back w low handles) Men (2) 45 lb bumpers, Ladies (2) 25 lb bumpers.

Fisher: 205# / 23.5
Chuck: 225# / 24.03
Brian D: 175# / 25.35
Shay: 185# / 25.62
Erlinda: 95# / 26.03
Sarah: 93# / 26.13
Nate: 155# / 29.44
Amy: 105# / 30.25
Bo: 157# / 31.5
Troy: 145# / 32.03
Corene: 98# / 39.0
Laura: 55# / 41.35
Jamie: 53# / 42.6
Peggy: 98# / 43.0
Tara: 88# / 44.0
Brian Q: 145# / DNA
Michele E: 60# / DNA

January 25, 2012

Daily WOD
20 Minute AMRAP

5 Tuck Jumps
10 Clean Pulls (135/95)
20 Singles
40 Situps

Scale 1:
(105/73)

Scale 2:
(80/58)

Rx
Michele: 6
Lucke: 5 3/4
Bo: 4

Scale 1
Brian Q: 7
JZ: 3 1/4

Scale 2
Maria: 7 3/4
Jarah: 6 3/4
Kim: 6 3/4
Jack: 6 3/4
Heather W: 6 3/4
Betsy: 6 1/4
LoriE: 5 3/4
Christy: 5 3/4

Scale 3
Lorija: 9
Kate: 8 1/4
Angelina: 7 3/4
Pegasus: 7 1/4
Andrea: 6
Kriss: 6
Amy: 5 3/4
Jen B: 5 1/2
Jay: 4 3/4
Taylor: 4 3/4

Strength
Hang Power Snatch
5-5-5-5-5

Run a mile as fast as possible while wearing a Weight vest

Skills
Air Squat, Front Squat, Back-Squat

3 rounds:
10 Front Squats,
10 Ring Rows,
Run 200M
Rian
Matt

Few things all…

1.) Starting next week, Monday 1/30, the Strength Class MWF at 12 noon will become the Daily WOD. We know that there are several of you who regularly attend this class and like it very much. For that, we are sorry. The coaches like it very much too. We feel it is a valuable addition to the general classes. That however is not the consensus of the majority of the gym’s members. There are only 1-2 people that show up for any given class. Sometimes not at all. Although the TuTh classes are not huge, the average attendance is noticeably higher. Ultimately, we don’t want 3 noon classes per week that are excluding clients. We want full classes throughout the day.

If you would like to use Open Gym, and that is included in your membership package, noon class is a great time. Those of you that were consistently attending the Strength Class and are on Wendler’s 5-3-1 are welcome to come and lift at that time. The noon classes are still small enough that there should not be equipment and space limitations.

If you are interested in Strength training outside of the parameters of the Open Class (i.e. a consistent lifting schedule each week) please talk to myself or Kyle and we can help get you on the path. Watch for a post in the near future on the benefits of regular strength training and short intense (and often heavy) workouts.

2.) The Hero Finals are coming up Saturday February 4th at 12 noon. If you are competing please make sure you are training consistently, eating well and resting well. Also, please invite friends and family to come and watch you in action. A packed gym with lots of people cheering for the athletes makes for an awesome day. If you are not participating in the event, please come down and support your teammates. They will appreciate your presence and support.

3.) Appointments with the Gym’s resident Doctor of Physical Therapy Tara Fisher are moving to Sunday’s effective this week. Don’t forget, this is part of  your membership so make sure you are taking advantage of her expertise!

January 24, 2012

Broad Jump 1RM

.COM WOD
Five rounds for time of:
12 Wallball shots, (20/12)
12 Toes-to-bar

6 minute cut off

Sale 1:
3/4 K2E

Scale 2:
3/4 K2E
(15/10)

Rx
Rich: 101 3/4″ / 6:04
Derek: 84 1/2″ / 7:02
Chuck: 87″ / 8:02
Brian Q: 84 1/2″ / 8:21
Wade: 105″ / 8:38
Erlinda: 76″ / 9:01
T-Mac: 84″ / 9:34
Barbie: 89″ / 9:53
Sam: 98″ / 10:00

Scale 1
Brian D: 94″ / 5:28
Peggy: DNA / 6:45
Maria: 71 1/2″ / 8:46

Scale 2
Corene: 66 1/2″ / 7:32
Heather W: 57 1/2″ / 7:48
Jen B: 74 1/4″ / 8:30
Jeff: 90 1/2″ / 9:00

Scale 3
Jarah: 68″ / 5:25
Laura: 69″ / 6:36
Amie: 79″ / 7:56
Betsy: 75 1/4″ / 8:03
KJ: DNA / 9:37
Kyle: 106 1/2″ / DNA

We finally got around to getting a Crock Pot (very useful for paleo nerds). Saturday we made Buffalo Chili. We made it the fast way but here’s the deal more or less:

2lbs Ground Buffalo
Red Onion
2 Peppers (yellow, green whatever)
2 Packets of pre-made chili seasoning (easy way out, but hey it’s easy!)
1 Head of Celery

Brown the meat in skillet, add the chili seasoning, bring to a boil and then simmer for 15 minutes. Chop the veggies in the meantime. Dump veggies in the pot along with the meat, mix thoroughly and leave on hi/med-hi for a couple hours. This is if you are hungry and don’t want to wait around all day. I’m sure if you cooked it in the pot for 8 hours you would get more flavor out of everything.

Some other interesting ingredients I saw while perusing chili recipes were cocoa powder & thinly sliced jalapenos (the chili seasoning we bought was just spicy enough but not so much as to do real damage the next morning )

If you do dairy you can top with some whole sour cream and cheese, if not it’s delicious as is!

January 24, 2012

Daily WOD
Play w/Zercher Squat

7 Rounds
12 PP 75/53
12 OHS 75/53

15 Minute Cut-Off

Scale 1:
(60/43)

Scale 2:
(45/33)

Rx
Chuck: 275 x1 / 10:07
Angelina: 53 x5 / 12:15
Rich: 175 x5 / 12:32
Wade: 205 x1 / 12:58
Brian Q: 155 x1 / 14:23
Carl: 255 x1 / 15+
Lucke: 105 x1 / ?

Scale 1
Stacy: 83 3×3 / 10:10
Ryan: 145 3×3 / 11:55
Pegasus: 43 x3 / 13:04
Jack: 135 x1 / 13:05
Chris K: 205 x1 / 13:32
Kim: 53 x5 / 14:41
Shay: 205 x1 / 15+
Jeff: 185 x1 / 15+
JZ: 165 x3 / 15+
Christy: 43 x3 / 15+
Tara: 83 x3 / NFT

Scale 2
Kriss: 43 – 30 / 10:57
Jarah: 80 x1 / 12+

Scale 3
Laura: 90 x2 / 9:59
Amy: 43 – 35 / 10:57
Maria: 63 x3 / 12:54
KJ: 63 x3 / 14:48
Barbie: 53 x5 / 15+

Strength
Squat
Wendler 3′s

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
KB Swings 2 pood
Chin Ups
*Russian Swings
Heather
Scott

Skills
Clean and Jerk
“Grace”
30 C&J’s
Heidi
Niki
Casey
Rian