CrossFit Littleton http://crossfitlittleton.net CrossFit Gym in Englewood Littleton Colorado Thu, 23 Feb 2012 05:23:09 +0000 en hourly 1 WOD Thursday 2/23/2012 http://crossfitlittleton.net/2012/02/22/wod-thursday-2232012/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfitlittleton.net/2012/02/22/wod-thursday-2232012/#comments Thu, 23 Feb 2012 02:53:09 +0000 ian.starr http://littleton.sitesasrx.com/?p=2554 1 RM Push Jerk

3 x (100m + 200m + 400m)

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.

Post your total running time excluding your rest (whole class starts at the same time on 3-2-1 go) but take note of your individual distance average times.

Ian: 8:59
(Alright, I’ll work on my running! ;) )

]]> http://crossfitlittleton.net/2012/02/22/wod-thursday-2232012/feed/ 0 Setting the Example http://crossfitlittleton.net/2012/02/21/setting-the-example/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfitlittleton.net/2012/02/21/setting-the-example/#comments Wed, 22 Feb 2012 05:36:12 +0000 ian.starr http://littleton.sitesasrx.com/?p=2547 Major preggers, in the gym doing O-Squats anyway…
Only had 3 or 4 classes under her belt and got booted. Still coming anyway…
Recovering from shoulder surgery and getting tired of scaling workouts and doing the same one handed stuff. Showin’ up for noon class anyway…

Sporting a sling, shinhawkin’ it anyway…

Next time you need a little inspiration you can talk with one of these folks.

]]> http://crossfitlittleton.net/2012/02/21/setting-the-example/feed/ 0 WOD Wednesday 2/22/2012 http://crossfitlittleton.net/2012/02/21/wod-wednesday-2222012/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfitlittleton.net/2012/02/21/wod-wednesday-2222012/#comments Wed, 22 Feb 2012 02:55:39 +0000 ian.starr http://littleton.sitesasrx.com/?p=2537 Daily WOD
10 Rounds:
200M Run
7 C2B’s
7 Front Squats (135/95)

Scale 1:
Regular Pull-Ups
(105/75)

Scale 2:
Dead Hang Banded Pull-Ups
(105/75)

Rx
Angelina: 27:40
Paul: 30:13
Chuckinator: 31:15
Wade: 36:45

Scale 1
Ryan: 29:02
Jarah: 29:17
Jeff: 29:44
Peggy: 30:38
JZ: 31:36
T-Mac: 35:34

Scale 2
Michele: 26:58
Jerod: 36:10
Jen B: 39:53

Scale 3 Baby!!
Jeff N: 19:00 7 Rnds
Shinhawk: 19:50
Brian Q: 28:51
Matt: 30:30
Heidi: 30:20
Carl: 32:60
LoriE: 35:13
Jess: 35:13

Beginner Class
Squat 2: Air Squat, Overhead Squat

1-10
O-Squat, STS
Finish with 400M run.

]]> http://crossfitlittleton.net/2012/02/21/wod-wednesday-2222012/feed/ 0 Chatting with Chappy http://crossfitlittleton.net/2012/02/20/chatting-with-chappy/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfitlittleton.net/2012/02/20/chatting-with-chappy/#comments Tue, 21 Feb 2012 05:06:23 +0000 ian.starr http://littleton.sitesasrx.com/?p=2524 Mr. Brent Chapman has started a blog he would very much like you all to have a look at and participate in. He will cover CrossFit stuff, S&C, training and general tomfoolery. You can check it out here:

http://chattingwithchappy.blogspot.com

In case you forget to bookmark it ;) , you can find it on our Resources Tab under “Useful/Favorite Websites”. It’ll for sure be one of my favorites Chap…

]]> http://crossfitlittleton.net/2012/02/20/chatting-with-chappy/feed/ 0 New Beginner Classes http://crossfitlittleton.net/2012/02/20/new-beginner-classes/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfitlittleton.net/2012/02/20/new-beginner-classes/#comments Tue, 21 Feb 2012 04:00:40 +0000 ian.starr http://littleton.sitesasrx.com/?p=2518 Just wanted to let ya’ll know that starting next week, 2/28, we will be adding two more beginner classes at the gym. They will be slotted for Tuesday and Thursday at 7PM. We hope our newer folks enjoy this!

Remember, even if you have “graduated” and are attending the open classes you are welcome back to the beginner class for review anytime.

]]> http://crossfitlittleton.net/2012/02/20/new-beginner-classes/feed/ 0 WOD Tuesday 2/21/2012 http://crossfitlittleton.net/2012/02/20/wod-tuesday-2212012/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfitlittleton.net/2012/02/20/wod-tuesday-2212012/#comments Tue, 21 Feb 2012 03:03:29 +0000 ian.starr http://littleton.sitesasrx.com/?p=2513 February 21, 2012

15 Box Jumps (32/28)
9-5-7
BW Power Cleans
HSPU’s
600M Run

Scale 1:
75% BW
(28/24)
ROM HSPU’s

Scale 2:
60% BW
(24/20)
ROM HSPU’s

Rx
Joel: 10:01
Jason: 12:53
Chuckles: 15:34
D: 18:11

Scale 1
Angelina: 8:46
Brian D: 10:02
Brian Q: 10:27
Lucke: 12:29
Wade: 12:38
Barbie: 12:57
Scott: 14:26
Ryan: 15:16

Scale 2
Sarah: 10:43
Erlinda: 11:31
LoriE: 12:20

Scale 3
Peggy: 9:10
Jamie: 9:37
Heather P: 9:54
KJ: 11:09
Heather W: 11:25
Annetta: 11:27
Dani: 11:31
Mike: 11:35
Laura: 11:40
OFIR
Jeff: 19:34

]]> http://crossfitlittleton.net/2012/02/20/wod-tuesday-2212012/feed/ 0 WOD Monday 2/20/2012 http://crossfitlittleton.net/2012/02/19/wod-monday-2202012/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfitlittleton.net/2012/02/19/wod-monday-2202012/#comments Mon, 20 Feb 2012 04:06:35 +0000 ian.starr http://littleton.sitesasrx.com/?p=2505 February 20, 2012

Daily WOD
15 Minutes of Bar MU Practice:
Banded assistance, Bar MU from the boxes etc.

5 Rounds for Total Reps of:

1 Min ME OHS @95/65
Rest 1 Minute
1 Min ME Push-Ups
Rest 1 Minute

Post Total O-Squat Reps and Total Push-Ups

Scale 1:
(75/53)

Scale 2:
(75/53)
Knee Push-Ups

Rx
“Man Meat” Chuck: 201
Rich: 150
Brian: 138
Carl: 133
Bo: 128
Lucke: 120
Nate: 113
Tara: 90

Scale 1
Ryan: 157
Peggy: 153
Terry: 145
Shay: 128
Rian: 124
Jerod: 123
Jeff: 110
Sarah: 98

Scale 2
Erlinda: 176
Jenn: 115

Scale 3
Kate: 252
Nina: 229 (prego)
Michele: 225
Wade: 192
Barbie: 165
Dani: 161
Heidi: 159
Michele: 150
LoriE: 149
Stacy: 135
Heather: 119
Jeff: 344 / sit up & lunge

Beginner Class
Other Common Movements:
Wall Ball, Rowing, Box Jumps, Jump Roping

5 Rounds:
10 WB Shots,
10 Box Jumps,
10 DU’s
Darek
Eric
Jamie

]]> http://crossfitlittleton.net/2012/02/19/wod-monday-2202012/feed/ 0 WOD Sunday 2/19/2012 http://crossfitlittleton.net/2012/02/18/wod-sunday-2192012/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfitlittleton.net/2012/02/18/wod-sunday-2192012/#comments Sun, 19 Feb 2012 03:18:21 +0000 ian.starr http://littleton.sitesasrx.com/?p=2496 February 19, 2012

Complete:
1.5 Mile Run
90 KB Snatch (24/16)
180 STS (24/16)

Break up the work however you like.

Scale 1:
(20/12)

Scale 2:
(16/8)

Rx
Angelina: 20:49
Joel: 25:10
Jordan: 25:44
Scott: 28:00
Jason: 28:46

Scale 1
Brian Q: 26:19
Eric: 27:13
Nate: 27:43

Scale 2
Heidi: 25:07
Matt: 26:30

Scale 3
Kate: 20:50
Jamie: 23:01

]]> http://crossfitlittleton.net/2012/02/18/wod-sunday-2192012/feed/ 0 WOD Saturday 2/18/2012 http://crossfitlittleton.net/2012/02/17/wod-saturday-2182012/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfitlittleton.net/2012/02/17/wod-saturday-2182012/#comments Sat, 18 Feb 2012 04:57:24 +0000 ian.starr http://littleton.sitesasrx.com/?p=2491 February 18, 2012

On the 20 Second Interval:

Complete 10 100 Ft. Shuttles. 1/2 the gym length out, touch, 1/2 the gym length back. Sprint HARD, no jogging!

Rest…

2 Rounds:

Deads (205/135)
1 Minute rest…
Max Unbroken Burpees followed immediately by max unbroken

Rest 5 minutes between rounds. Post total reps for both exercises, both rounds (1 number for STS, 1 number for deads).

Scale 1:
(165/108)

Scale 2:
(125/83)

Rx
Jordan: 30/18 & 25/18
Erlinda: 22/30 & 20/21
Charlie: 22/20 & 22/22
Carl: 15/16 & 12/14

Scale 2
Amy: 21/11 & 24/9
Jarah: 21/15 & 18/11
Mike: 18/13 & 16/13

Scale 3
Maria: 16/24 & 23/18
Angelina: 15/30 & 16/21
Joel: 15/20 & 15/21

]]> http://crossfitlittleton.net/2012/02/17/wod-saturday-2182012/feed/ 0 Kids and Paleo http://crossfitlittleton.net/2012/02/16/kids-and-paleo/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfitlittleton.net/2012/02/16/kids-and-paleo/#comments Fri, 17 Feb 2012 04:23:15 +0000 ian.starr http://littleton.sitesasrx.com/?p=2484
Have you been considering the remote possibility that your kids can possibly live without all the crap food your trying to stop eating yourself? Thinking you may be able to wean them off the constant flow of sugar and processed carbs? Give this book a try with your younger ones and let us know what you think!

What are your thoughts on kids and paleo? Post to comments!

]]> http://crossfitlittleton.net/2012/02/16/kids-and-paleo/feed/ 0