Monthly Archives: February 2017

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CrossFit Open

Weekly Workouts for Feb. 27th – Mar. 3rd

Be sure to input those CrossFit Open scores soon everyone!  The games.crossfit site was dealing with issues but seems to be up now…I validated everything I saw in the system today (Sunday at 5pm).  I will validate all new scores NLT 4pm tomorrow.

We will have sign up sheets at the gym this week for when you want to do your Open workout this next Saturday.

I’m also going to have a roster for volunteers to help judge!

Last weekend was an absolute blast everyone, the atmosphere was awesome! I encourage you all to continue doing what you’re doing supporting each other J Feel free to invite friends and family to come watch too!

Monday

3 rounds, each for time of:
100 single-unders
50 double-unders
25 triple-unders

Rest as needed between rounds.

– If you don’t have your double-unders down yet this will be a skill day to develop them as they WILL be in the OPEN at some point in the next 4 weeks!

– If you need to work on muscleups or hand stand pushups you can do that today as well!

Tuesday

“Daniel”

For time:
50 pull-ups
400-meter run
95-lb. thrusters, 21 reps
800-meter run
95-lb. thrusters, 21 reps
400-meter run
50 pull-ups

– If you are doing the Open, you will do half of the pullups and complete this at 80% effort level. Working through movements that will show up and improving technique!

Wednesday

Push jerk 3-3-3-3-3 reps

Thursday 161113

For time:
Run 1 mile
22 wall-ball shots, 20/14-lb. ball
22 muscle-ups
22 wall-ball shots, 20/14-lb. ball
22 power cleans, 135/95-lb.
22 wall-ball shots, 20/14-lb. ball
Run 1 mi

– If you are doing the Open, you will complete this at 80% effort level. Working through movements that will show up and improving technique!

*The CrossFit Open workout 17.1 is announced today at 6pm! Come by and watch the announcement at the gym!

Friday

CrossFit Open Workout 17.1!!!
This will be announced live at 6pm Thursday, regardless of what CrossFit Headquarters throws out there to challenge us we will be ready to crush it at the Yeti Cave!!

 

 

 

 

 

 

 


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CrossFit Open

Weekly Workouts for Feb. 20th – 24th

Ok everyone, the word has not spread to quite everyone, if you haven’t heard yet, the CrossFit Open is starting this week!

What is the Open???

The CrossFit Open is the 1st of three competition stages put on by CrossFit HQ to find the fittest man, woman, and team in the world.

What it is for you and I???

A fantastic opportunity to measure our fitness.  The Open consists of 5 workouts over the course of 5 weeks.  We will have 5 days to complete each workout and verify our scores (don’t worry I’ll take care of verifying scores).  Each workout is announced on Thursday and we have until Monday to submit our results.

The best part about it, is it gives you something to focus on, to really try your absolute best at, and compare yourself with your peers (age, job categories, the gym, Fort Collins, Colorado, USA, the world). Often, it’s not until there is a tangible physical/mental challenge looking you dead in the eyes that you get the most out of your training in the gym.

It’s also incredible to see how year after year you improve dramatically in the Open.  So many of us are new to CrossFit and have already made serious leaps and bounds in our fitness, and the Yeti Cave has only been open 4 months now!  Imagine how good it will feel to be able to compare your scores this year to next when you add another 12 months of progress to your fitness-skillzzz!

The Open really elevates the energy and atmosphere of the gym to the next level.  It is an absolute blast to be cheering on our fellow Yeti’s as they push on the Open workouts.  We will be doing the Open workouts every Friday as part of our regularly scheduled programming, and again on Saturdays.  Saturday will be our main Open workout day at the Yeti Cave, so ideally if you come in Friday, we go over skills and drills, as well as mobility and strategy for the Open workout the next day!  Invite friends and family to come cheer you on and watch!  It’s going to be an awesome community event!

To register go to www.games.crossfit.com and hit the “register” button in the top right.  As you go through the simple sign up process (cost is $20), select “Yeti Cave CrossFit” as your affiliate so I can verify your scores!  See you in the gym 🙂

Monday

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups
20-calorie row
30 single-legged squats, alternating

Tuesday

4 rounds for time of:
Lunge 100 meters with 45lb/35lb barbell on your back
Run 400 meters

Wednesday

Overhead squat 1-1-1-1-1-1-1 reps

Thursday 161113

Every 2 minutes for as long as possible complete:

From 0:00-2:00

15-ft. rope climbs, 2 ascents

(M: 155-lb / W: 115-lb) front squats, 2 reps

From 2:00-4:00

15-ft. rope climbs, 2 ascents

(M: 155-lb / W: 115-lb) front squats, 4 reps

From 4:00-6:00

15-ft. rope climbs, 2 ascents

(M: 155-lb / W: 115-lb) front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

*The CrossFit Open workout 17.1 is announced today at 6pm! Come by and watch the announcement at the gym!

Friday

CrossFit Open Workout 17.1!!!
This will be announced live at 6pm Thursday, regardless of what CrossFit Headquarters throws out there to challenge us we will be ready to crush it at the Yeti Cave!!

If you plan on doing the Open workout Saturday come in today to do some light movement, work on the skills and drills for tomorrow, mobilize and strategize!

Saturday

CrossFit Open Workout 17.1!!!

Main day to get out and support each other!


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Best gym in Fort Collins

Weekly Workouts Feb. 13th – 17th

Sunday the 12th is Rachel Landsgaard’s Birthday!  Be sure to say Happy Birthday when you see her!

Monday

12:30pm class will be taught by National Weightlifting qualifying contender Jake Ritthaler!  Come learn from one of the best Oly lifters in the state!

Snatch 1-1-1-1-1-1-1 reps

Happy Birthday to Laurel!  This workout is dedicated to you!  And you thought you’d sneak under the radar…. 😉

Tuesday – Happy Valentine’s Day!

Remember we have a modified schedule today!  Class every hour from 5:15am – 11:15am.  Closing at 12:15 so we can all meet up at the “Bar-Crawl for All!”

I hope you all have a wonderful Valentine’s Day!

Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

Men use a 45-lb. barbell and 24-in. box
Women use a 35-lb. barbell and 20-in. box

Wednesday

Today is Jenn’s birthday!  Be sure to give her a shout out today!

No 5:15am or 6:15am class today.  If this is your normal time please come in Tuesday instead!  Normal schedule starts again at 9:15am!

Complete as many rounds as possible in 7 minutes of:
(M: 95-lb/ W: 65-lb) sumo deadlift high pulls, 10 reps
(M: 95-lb/ W:65-lb) push presses, 10 reps

Thursday

Complete as many rounds as possible in 15 minutes of:
4 bar muscle-ups – or – 4 pullups + 4 dips
(45-lb/ W: 35-lb) dumbbell Turkish get-ups, 6 reps
8 hand release push-ups

Friday

12:30pm class will be taught by National Weightlifting qualifying contender Jake Ritthaler!  Come learn from one of the best Oly lifters in the state!

Clean and jerk 1-1-1-1-1-1-1 reps

 


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best crossfit near me

Weekly Workouts for Feb. 6th – 10th

Monday

Complete as many rounds as possible in 10 minutes of:
Ab-Mat Situp, 20 reps
Squat cleans, 5 reps (M: 165lb; W: 95lb)

Tuesday

“Helen”
3 rounds for time of:
Run 400 meters
Kettlebell swings, 21 reps (M: 53lb; W: 35lb)
12 pull-ups

*Butterfly pull-up

Wednesday

For time:
1,000-m row
50 wall-ball shots
50 box jumps
750-m row
35 wall-ball shots
35 box jumps
500-m row
25 wall-ball shots
25 box jumps

(M: 20-lb. ball / 24-in. box; W: 14-lb. ball / 20-in. box)

Thursday

Tabata Air-squat

Immediately followed by:
Max reps of muscle-ups in 4 minutes

*After Tabata air squat, we will spend the remainder of the time doing skills and drills for muscle-ups, handstand pushups, and double unders, in the event we don’t have these down yet

Friday

For Time:

Run 400m

Rest 1min

Run 800m

Rest 2min

Run 1200

Rest 3min

Run 1600m

* There will be an alternate in the event of poor weather

Pose Running Form

 


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Gym in Fort Collins near me

February Member of the Month

Congratulations to Pat Schouweiler for being the Yeti Cave CrossFit “Member of the Month” for February!

Pat was one of the very first members at the gym and has been a blast to have as a part of the community. From the time it was just Pat by himself in class, to now when we are running larger classes, Pat has been extremely coachable and a friend to me and each member that gradually joined him for class! He makes a point to meet each new person that walks through the doors.

Pat’s nickname as many of you know is “PR Pat,” since he is routinely stepping up his game in the gym setting personal records left and right! Whether it’s double under jump ropes, muscle-ups, or a new skill, PR Pat puts the required work into improving his form and practicing fundamental drills in order to keep checking PR’s off the list.

Pat’s support for the gym is also appreciated. He tells friends outside the gym about how great we are as a gym and treats everyone in the gym as a friend. For the Yeti Cave Christmas party, since Pat works at Anheuser-Busch, he supplied enough beer for the party that would’ve had an entire Army Battalion feeling a little more than typsy 😉

Pat lived out the mottos “Win the Week,” and “Move More, Live More.” I’ve seen him get to the gym many times after working back to back night-shifts, putting a premium on his fitness, health and wellness. His consistency is admirable.

I hope you get to workout with Pat soon, be sure to congratulate him on being the “Member of the Month!”

#WintheWeek
#MoveMoreLiveMore