Monthly Archives: November 2016

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Weekly Workouts Nov. 28th – Dec. 2nd, 2016

fort collins crossfit fundamentals

Monday 28NOV

10 rounds for time of:
3 deadlifts (50% or your 1 rep max, if you don’t know it I will help designate your weight)
1 back tuck (we will have fun progressions, not to worry!)
Back Flip: https://www.youtube.com/watch?v=HwSlZ2WMrx0
*We will not be doing the “sketchy” spotting version lol, other that that this is a great video πŸ˜‰

Tuesday 29NOV

5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes
“POSE Running:” https://www.youtube.com/watch?v=56Si14HZdAs

Wednesday 30NOV

For time:
30 strict muscle-ups
*Consider this a skill development day for those who don’t have a muscle-up.
*You will go over a wide variety of progressions and still complete a workout training the basics. https://www.youtube.com/watch?v=wxzOrYbSf5k

Thursday 01DEC

For time:
(M: 135-lb; F: 95-lb) squat cleans, 10 reps
50 AB-mat sit-ups
(M: 135-lb; F: 95-lb) squat cleans, 8 reps
40 AB-mat sit-ups
(M: 135-lb; F: 95-lb) squat cleans, 6 reps
30 AB-mat sit-ups
(M: 135-lb; F: 95-lb) squat cleans, 4 reps
20 AB-mat sit-ups
(M: 135-lb; F: 95-lb) squat cleans, 2 reps
10 AB-mat sit-ups
Squat Clean: https://www.youtube.com/watch?v=g9Y8QwctmhU

Friday 02DEC

From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.


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Weekly Workouts Nov. 21st – Nov. 25th 2016

fort collins crossfit weekly workouts 1

Monday 21NOV

Split jerk 3-3-3-3-3-3-3 reps
Post loads to comments
Split jerk: https://www.youtube.com/watch?v=PsiO8lZTU2I

Tuesday 22NOV

5 rounds for time of:
155-lb. clean and jerk, 10 reps
15-ft. legless rope climb, 1 ascent
Post time to comments.
Clean and Jerk: https://www.youtube.com/watch?v=Bc-0lFV1KWQ

Wednesday 23NOV – Gym closes at 10:15 for Thanksgiving

Front squat 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Front Squat: https://www.youtube.com/watch?v=m4ytaCJZpl0

Thursday 24NOV – Gym closed for Thankgiving

TABATA Air Squat
You can get a TABATA timer app on a smart phone, tablet or on your computer.
Or have a partner with a stop watch track time for you.
20sec work, 10sec rest for 8sets, 4min total.
Score is the lowest reps you completed in any given round.

Friday 25NOV – Gym closed for Thanksgiving

21-18-15-12-9-6-3 reps for time of:
Pushup
Situps

Saturday 26NOV – Gym open regular time for Open Gym 10-noon


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fort collins crossfit Member of the Month

Member of the Month!

Category : Uncategorized

Congratulations to Karen Landsgaard for being the Yeti Cave CrossFit “Member of the Month” for November!

Karen has been with the gym since the beginning just about. She was nervous to call and sent a text to inquire about the gym. Not only did she find the courage to sign up and complete Fundamentals but she brought in half her family to join and workout with her as well!

Karen, her husband Hank and son Nate, are always super positive and are the first to greet members and prospects they don’t know! If she could, I think she would workout in every class session just so she could meet everyone πŸ™‚

She also has arguably the best form on movements across the board, and is always patient when learning new things and accepts challenges as fun exciting new things!

I like to give Karen and her family a hard time about being Detroit Lions fans, (they moved to Colorado from Michigan last year) but despite my jokes they continue to sport their Lions fan gear in the gym. If they only new they would hit heavier weights and have faster times just by being Denver Broncos fans… πŸ˜‰

Karen embodies the spirit and message of Yeti Cave CrossFit, as do all of the members, using CrossFit to better her life outside the gym. She is living out our mottos “Win the Week,” and “Move More, Live More.”

Our friends at Serious Texas BBQ have stepped in to provide a voucher to eat at their restaurant across the street which is icing on the cake for being awarded the Member of the Month!

Everyone is doing great things in the gym, keep it up. If you see Karen, say hi, congratulate her and then try to keep up with her on the workout!!!

#WintheWeek
#MoveMoreLiveMore


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best group training in fort collins

Weekly Workouts Nov. 14th – Nov. 18th 2016

Category : Uncategorized

Fantastic work this past week ladies and gentlemen!

You are all taking it one day at a time and tackling TOUGH workouts, exercising patience as you learn new things!

Check out the next weeks workouts and as always ask if you have any questions before hand πŸ™‚

#movemorelivemore #wintheweek

Monday:

Deadlift 5-5-5-5-5 reps
Working up to a 5 rep max, also posting total load.

Tuesday:

For time:
Run 800 meters
100 push-ups
100-meter bear crawl
Run 800 meters
50 handstand push-ups
Run 800 meters

Wednesday:

5, 2-minute rounds of:
15-ft. rope climb, 3 ascents
Row for calories with remaining time

Rest at least 3 minutes between rounds.

Thursday:

“TK” (Hero Workout)
Complete as many rounds as possible in 20 minutes of:
8 strict pull-ups
8 box jumps, (M: 36-inch box; F: 24-inch box)
12 kettlebell swings, (M: 70lb; W: 53lb)

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Friday:

7 rounds for reps of:
1 minute of muscle snatches (M: 75lb; W: 55lb)
1 minute of overhead squats (M: 75lb; W: 55lb)
1 minute of burpees, jumping over the barbell
Rest 1 minute

Score is total reps

*Muscle SnatchΒ video demo
*Overhead Squat video demo


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crossfit fort collins

Weekly Workouts Nov. 7th – Nov 11th 2016

Category : Weeks Workouts

Weeks workouts, let’s get after it ladies and gentlemen.

#wintheweek #movemorelivemore

Monday:

“Nancy”
5 rounds for time of:
400-meter run
15 reps overhead squats (M 95lb / F 65lb)
Overhead SQT: https://www.youtube.com/watch?v=RD_vUnqwqqI

Tuesday:

40-30-20-10 reps for time of:
Toes-to-bars
Wall-ball shots (M 20lb / F 14lb)
Wall Balls: https://www.youtube.com/watch?v=fpUD0mcFp_0

Wednesday:

Intervals
10 x 200m sprint
or
10 x 250m row

Rest 60sec between efforts

Thursday:

12-9-6 reps for time of:
Squat snatches (M 135lb / F 95lb)
Bench presses (M 135lb / F 95lb)
Squat Snatch: https://www.youtube.com/watch?v=9xQp2sldyts

Friday:

Tommy V:
For time
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
CrossFit Regional Highlights: https://www.youtube.com/watch?v=vxRJ3FxGoug


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crossfit fort collins

Workouts for Nov. 1st – Nov. 4

Category : Weeks Workouts

Ok everyone here it is, the training plan for the week!

Tuesday:

“DT”
5 Rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(M 155lb/ F 105lb)
* 20min time cap

Wednesday:

For Time:
12 Handstand Push-ups
15 Back Squats (M 185lb / F 135lb)
20 Burpees
9 Hand Stand Push-ups
18 Front Squats (M 135lb / F 95lb)
20 Burpees
6 Handstand Push-ups
21 Overhead Squats (M 95lb / F 65lb)
20 Burpees
* 30min time cap

Thursday:

“Fran!!!!!”
OHHHHH BABY! LETS GET IT!
For time:
21-15-9
Thruster (M 95lb / F 65lb)
Pull-up

Friday:

“Elizabeth”
For Time:
21-15-9
Clean (M 135lb / F 95lb)
Ring Dips

Saturday and Sunday for Open Gym:

There will be suggested workouts for individuals and teams.

Or, pick one that you missed from earlier this week.