Monthly Archives: March 2017

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Kettlebell Fitness

Weeks Workouts March 27th – 31st

Monday

International Bench Press Day!

20 minutes, Wendler Cycle Week 1: (3×5)

5 reps x 65%

5 reps x 75%

5+ reps x 85% (Max reps at this weight)

– Then –

For time:
30 wall-ball shots (M: 20; W: 14)
Run 1 mile
30 wall-ball shots (M: 20; W: 14)

*20min time cap

Tuesday

5 rounds for time of:
12 left-arm kettlebell snatches, 1.5 pood
12 right-arm kettlebell snatches, 1.5 pood
15-ft. rope climbs, 3 ascents
250-m row
Rest 3 minutes

Wednesday

Hero Workout: “Johnson”

Complete as many rounds in 20 minutes as you can of:
245-lb. deadlifts, 9 reps
8 muscle-ups
155-lb. squat cleans, 9 reps

Thursday

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

***The 4:15pm class will be an outdoor workout in front of the gym. We will be hosting the Marine Corp reruits and doing a team workout. Regardless of the weather, this session will be outside! Dress accordingly to the elements, this will be a blast!

Friday

10 rounds for time of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups, place a dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

If we don’t have a strict pull-up yet then you will do:

10 rounds for time of:
3 banded pull-ups
5 jumping pullup
7 banded lat-pullups

 


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CrossFit Chicks

Weekly Workouts March 20th-24th

Monday

International Bench Press Day!

We are going to start a Wendler Bench Press cycle at the gym so today is our initial testing day.

Establish a 1RM (1 rep max) in 20 min

– Then –

“Elizabeth”  10 min time cap:

21-15-9 reps for time of:
Cleans (M: 135; W: 95)
Ring dips

***9:30am and 12:30pm classes are the designated 17.4 make up times, normal programming in all other classes.

Tuesday

20 min to

Hang power snatch 3-3-3-3-3 reps

– Then –

20 min time cap, 2 rounds for time of:
Run 400 meters
15 pull-ups
50 air-squats
15 pull-ups

Wednesday

Back squat 3-3-3-3 reps; establish 3RM (3 rep max)
Thruster 3-3-3-3 reps; establish 3RM (3 rep max)
4 attempts at a max L-sit hold for time

Thursday

For time:
20-calorie bike
Clean and jerks, 20 reps (M: 165lb; W: 115lb)
20-calorie bike

– If you are doing the Open, you will complete this at 80% effort level.

Friday

CrossFit Open Workout 17.5!!!
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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Best CrossFit in Fort Collins

Weekly Workouts for March 13-17th

Monday

50-40-30-20-10 reps for time of:
Ab-mat sit-ups
kettlebell swings (M: 70lb; F: 53lb)

Tuesday

4 rounds of:
3 minutes of max rep rope climbs
2 minutes of max rep air-squats
2 minutes of max rep push-ups
3 minutes to run 400 meters

Ladies and gentlemen both carry 25lb plate on the run. After the run, rest for the remainder of the 3 minutes before beginning the next round.

Wednesday

In 20min, work up to a deadlift 1rep max

– then –

Complete as many rounds as possible in 10 minutes of:
10 chest-to-bar pull-ups
20 one-legged squats, alternating
10 box jumps, (M: 36in; F: 30in)

Thursday

21-18-15-12-9-6-3 reps for time of:
Ab-mat sit-ups
95-lb. shoulder presses

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

Friday

CrossFit Open Workout 17.4!!!
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 March 6th – 10th

Sorry this is late!  Though it was scheduled, had the wrong date inputted!

 

Monday

Complete as many rounds as possible in 20 minutes of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawl

– 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!

Tuesday

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds

Wednesday

For time:
Row 50 calories
50 handstand push-ups
50 L pull-ups
95-lb. sumo deadlift high pulls, 50 reps
50 inverted burpees
50 toes-to-bars
Row 50 calories

*Check out the Facebook page for what the inverted burpee is going to look like!

Thursday

3 rounds for time of:
Thrusters, 7 reps
15 muscle-ups
Power snatches, 10 reps

*Weights are not designated because we have a very wide variance of what is appropriate for each individual at our gym on these moves. Expect the coaches to give you a weight that you may have to do single reps with, rather than touch-and-go.

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

Friday

CrossFit Open Workout 17.3!!!
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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Best CrossFit gym in Fort Collins

March Member of the Month

Congratulations to Ian Gordon for being the Yeti Cave CrossFit “Member of the Month” for March!

Ian is an Engineer (aka a “Firefighter” for us normal civilians) in Windsor, and has been an awesome member to have ever since joining the gym. He has a fantastic sense of humor and genuinely cares about helping and getting to know all the members he comes in contact with. You’ve probably seen this all-star on the Yeti Cave social media outlets, lifting massive weights and crushing workouts.

When fellow gym member, Amy, was interviewing for a full-time firefighting position in Wellington, Ian coordinated an entire mock-interview for her to practice at his Fire Station. Not only helping personally, but getting people from his Station to help out as well. Now, Amy HAS been hired to a full-time position at the Wellington Fire Department!

 

Ian is incredibly humble at the gym. As a result, he has set MASSIVE personal records on strength lifts in the gym and is getting “fitter” every day. Because he was willing to listen and learn, Ian set 40-50lb personal records on his deadlift and backsquat both within his first two weeks at the gym! Since joining he can be found setting additional personal records on bench press, clean and jerk, snatch and more!

Ian epitomizes the Yeti Cave mottos “Win the Week,” and “Move More, Live More.” He’s a go-getter in and out of the gym, staying fit and keeping us safe! Tell Ian thanks for his service and congratulations next time you see him!

#WintheWeek
#MoveMoreLiveMore