Monthly Archives: April 2017

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CrossFit in Fort Collins

Weekly Workouts for May 1st – 5th

MONDAY

CrossFit:
20min:
Wendler Back Squat Week 1
Warmup set x 2: 50%
Set 1: 60% x 5 reps
Set 2: 70% x 5 reps
Set 3: 75% x 5 plus (aka “burnout set”)
- then -
20min:
Snatch balance work up to 3 rep max

CrossFit Cardio:
30min AEMOM (Alternating Every Minute on the Minute)
- Assault Bike for Cals (M: 15; W: 12)
- Ladder Drill x 5
- Row for Cals (M: 15; W: 12)

CrossFit Skills:
Pull-up Development
- Strict
- Kipping
- Butterfly
- Muscleup

Barbell Club:
- Tall Snatch 5x5
- Snatch Balance 5x5
- OHS (Overhead Squat) 5x5
- Snatch 5x5 @ 60%

TUESDAY

CrossFit:
Make 3 attempts at each of the following:
 Max set L pull-up
 Max distance handstand walk
 Max set pull-up
 Max time handstand hold

WEDNESDAY

CrossFit:
“Diane”
21-15-9
Deadlift 225/155lb
Hand Stand Push-up
*This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard

CrossFit Cardio:
Each for time:
8 x 400m sprints
Rest 2min between each sprint

CrossFit Skills:
Pull-up Development
- Strict
- Kipping
- Butterfly
- Muscleup

Barbell Club:
- Split Jerk, Jump and Land Drill 5x10
- Press 3x3
- Push Press 3x3
- “Tall Split Jerk” 5x5
- Split Jerk 5x5 @ 60%
* ”Diane” if it not done earlier in the day

THURSDAY

CrossFit:
10 rounds, each for time, of:
 100-meter sprint
 Rest 90 seconds

FRIDAY
CrossFit:
“Isabel”
For Time:
30 Snatches 135/95 lb
*This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard

CrossFit Cardio:
Shuttle Sprint
10 x Toes to bar
10 x Pushups
Shuttle Sprint
9 x TTB
9 X PU
Shuttle Sprint
8 x TTB
8 x Pushup
Shuttle sprint
7 x …
* Continue down to 1

CrossFit Skills:
Pull-up Development
- Strict
- Kipping
- Butterfly
- Muscleup

Barbell Club:
- Front Squat 5x5
- Tall Clean 5x5
- Clean Pull 5x5
- Hang Squat Clean 5x5
- Clean 5x5 @ 60%
* “Isabel” if it wasn’t done earlier today

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Best CrossFit in Fort Collins

Weekly Workouts April 24th – 28th

MONDAY

CrossFit:

20min:
Wendler Back Squat Week 1
Warmup set x 2: 50%
Set 1: 60% x 5 reps
Set 2: 70% x 5 reps
Set 3: 75% x 5 plus (aka “burnout set”)

- then -

DT
Five RFT:
 155/105 lb Deadlift, 12 reps
 155/105 lb Hang power clean, 9 reps
 155/105 lb Push jerk, 6 reps
*This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard

CrossFit Cardio:

For Time:
Run 1 mi
150 double unders
50 burpees
run 800m
100 double unders
35 burpees
run 400m
50 double unders
20 burpees

CrossFit Skills:

Pullups! – This is the skill focus for the entire week!
- Active shoulder max hang
- 5x5 slow eccentric pullups
- 5x10 slow controlled lat-pulldowns

Barbell Club:

20 min:
Find heaviest 9 rep max Hang Power Clean

- then -

DT
Five RFT:
 155/105 lb Deadlift, 12 reps
 155/105 lb Hang power clean, 9 reps
 155/105 lb Push jerk, 6 reps
*This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard


TUESDAY

CrossFit:

For time:
 50 box jumps, 24/20-inch box
 50 jumping pull-ups
 50 kettlebell swings, 53/35lb 
 50 walking-lunge steps
 50 knees-to-elbows
 50 push presses, 45/35 lb.
 50 supermans
 50 wall-ball shots, 20/14-lb. ball
 50 burpees
 50 double-unders


WEDNESDAY

CrossFit:

“Nancy”
5 RFT:
 400 meter run
 95/65 lb Overhead squat, 15 reps
*This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard

CrossFit Cardio:

“Jerry” – Hero Workout
Run 1 mile
Row 2000m
Run 1 mile

CrossFit Skills:

Pullups
- Active shoulder max hang
- 5x5 slow eccentric pullups
- 5x10 slow controlled lat-pulldowns

Barbell Club:

20 min:
Establish 1 rep max OHS (overhead squat)

-then-

“Nancy”
5 RFT:
 400 meter run
 95/65 lb Overhead squat, 15 reps
*This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard


THURSDAY

CrossFit:

20min to find 3RM (3 rep max) power clean

-then-

“Paul Pena” – Hero Workout
7 rounds, each for time of:
 100-meter sprint
 19 kettlebell swings, 53/35lb
 10 burpee box jumps, 24/20-inch


FRIDAY

CrossFit:

“Fran”
21-15-9
95/65 lb Thruster
Pullups
*This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard

CrossFit Cardio:

“Fran”
21-15-9
95/65 lb Thurster
Pullups

CrossFit Skills:

Pullups
- Active shoulder max hang
- 5x5 slow eccentric pullups
- 5x10 slow controlled lat-pulldowns

Barbell Club:

20 min:
Establish 5 rep max Thruster

-then-
“Fran”
21-15-9
95/65 lb Thurster
Pullups
*This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard

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CrossFit in Fort Collins

Weekly Workouts for April 17th – 21st

Monday

CrossFit:

International Bench Press Day!

20min to test Bench Press 1RM (1 rep max)

– then –

Karen

For time:
150 wall-ball shots, 20/14-lb. ball

*This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard

CrossFit Cardio:

Death by 10 meters

*Run 10m in min 1, run 20m in min two, ect.

CrossFit Skills:

Rope Climbs

Barbell Club:

Power Clean, find a heavy single

 

Tuesday

CrossFit:

7 rounds for time of:
10 handstand push-ups
2 rope ascents, 15-ft. rope

 

Wednesday

CrossFit:

“Helen”

3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

*This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard

CrossFit Cardio:

“Abbate” Hero Workout

Run 1mi

21 clean and jerk

run 800

21 clean and jerk

run 1 mi

CrossFit Skills:

Pullups, Strict and Kipping

Barbell Club:

Romainian Deadlift

21-15-9

 

Thursday

CrossFit:

20min for:

Overhead squat, find a 3RM (3 rep max)

-then-

“Cindy”

20min AMRAP

5 x pullup

10 x pushup

15 x airsquat

*This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard

 

Friday

CrossFit:

Complete as many rounds as possible in 12 minutes of:
20 Ab-mat sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

*choose your own weight for dumbbell or kettle-bell

CrossFit Cardio:

“Bradley” Hero Workout

10RFT

sprint 100m

10 pullup

sprint 100m

10 burpees

rest 30sec

CrossFit Skills:

Toes to Bar

Barbell Club:

Back-squat

5 x 5; with 3 breaths in between reps


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Gyms in North Fort Collins

Weeks Workouts for April 10th-14th

Monday

International Bench Press Day!

20 minutes:

Wendler Cycle Week 3: (5-3-1)

5x 70%; 3x 80%: 1 plus x 90% do as many reps at this weight as you can

– Then –

Hero Workout: “Nick”

12 rounds for time of:
Dumbbell hang squat cleans, 10 reps (M: 50 / W: 35)
6 handstand push-ups

*20min time cap

Tuesday

20 min to

Hang squat snatch 1-1-1-1-1 reps

*Establish heaviest single rep

– Then –

20 min time cap:

5 rounds for time of:
20 L pull-ups
16 ring dips

Wednesday

For time:
21 dumbbell thrusters (M: 50 / W: 35)
Run 400 meters
18 dumbbell thrusters (M: 50 / W: 35)
Run 400 meters
15 dumbbell thrusters (M: 50 / W: 35)
Run 400 meters

Thursday

3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges

Friday

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

*15min per lift to establish 1 rep max for each


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CrossFit Fort Collins

April’s Member of the Month

Congratulations to Corey Seitz for being the Yeti Cave CrossFit “Member of the Month” for April!

Corey and his wife Mel, have been of paramount importance to the founding of Yeti Cave CrossFit. When I got out the Army in June 2016, I thought I had a plan to start my gym here in Colorado. However… that plan was shot to pieces almost immediately! I ended up re-grouping in Fort Collins, and Corey and Mel did everything possible to help me get the gym off the ground. I always say without them I would still be laying the rubber floors down trying to get set up, and in reality I would probably not even have that started yet!

Whether it’s helping me out with the gym, or helping someone else, Corey is always the first to offer a hand to someone in need. I like to call him the unofficial “Mayor of Fort Collins,” because it seems he knows, or has worked with everyone in this city! Corey is a wealth of knowledge and whether you want to know about motorcross, buying a home, how to start a business, or who to talk to about potential jobs/careers, he is always making himself available to point people in the right direction.

Not only did Corey literally spend countless hours of his personal time to help build the gym, but he also dove into training here at the gym himself. No matter what time he attends class he’s pumped up and motivated, bringing up the energy of everyone in the class around him too.

Since training here at the gym he has notice significantly less back pain and shoulder pain, ailments that usually effect his Motorcross and mountain biking. He recently told me that he rode an over 30min long “moto” (aka 30min AMRAP of laps on a dirtbike) for the first time in 20 years! Not only that, but he beat a long time friend mountain biking for the first time in a long time, much to the friends dismay! When asked how that was possible, Corey told him the only thing that he’s doing differently is that he’s training at the Yeti Cave!

Corey works hard and plays hard. Absolutely one of the all-time most fun people to be around. He’s one of my top role modals, showing how it’s possible to work your butt off, but also enjoy everything that life has to offer, especially in this beautiful state we live in. Corey epitiomizes the Yeti Cave mottos “Win the Week,” and “Move More, Live More.” Tell him congrats on being April’s Member of the Month and try to keep up with him in the next workout!!!

#WintheWeek

#MoveMoreLiveMore


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Group workouts

Weeks Workouts for April 3rd-7th

A quick reminder as you all read these workouts…regardless of what the movements are or what the weights listed are, remember that everything we do in the gym is completely custom tailored and individualized to you and your current ability level!

The goal is to achieve the right stimulus so that we get better at the movements, and our fitness for real life improves!

The weights listed are the MAXIMUM weights allowed in a given workout and the coaches and I will help you decide what weight is appropriate each day 🙂  See you soon!

Monday

International Bench Press Day!

20 minutes: Wendler Cycle Week 2: (3×3)

3x 65%; 3x 75%; 3 plus x 85% do as many reps at this weight as you can

– Then –

For time:
Thrusters, 10 reps (M: 135lb / W: 95)
50 double-unders
Thrusters, 8 reps (M: 135lb / W: 95)
40 double-unders
Thrusters, 6 reps (M: 135lb / W: 95)
30 double-unders
Thrusters, 4 reps (M: 135lb / W: 95)
20 double-unders
Thrusters, 2 reps (M: 135lb / W: 95)
10 double-unders

*20min time cap

Tuesday

Row 5,000 meters

*50min time cap

or

Partner AMRAP 50min:

Row 500m

*Switch partners every 500m

Wednesday

Hero Workout: “Tiff”

On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans (M: 155 / W: 115)
7 push presses (M: 155 / W: 115)

Thursday

5 rounds for time of:
Run 800 meters
30 Ab-Mat sit-ups
30 supermans

Friday

For time:
15 burpees, jumping over the barbell
Clean and jerks, 5 reps (M: 225 / W: 155)
12 burpees, jumping over the barbell
Clean and jerks, 4 reps (M: 225 / W: 155)
9 burpees, jumping over the barbell
Clean and jerks, 3 reps (M: 225 / W: 155)