Monthly Archives: February 2018

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cross fit in fort collins

Weekly Workouts Feb. 26th – Mar. 4th

cross fit in fort collins

“MAX OUT MONDAY”

CrossFit:
Snatch 1-1-1-1-1, using heaviest weight per set
Clean & Jerk 1-1-1-1-1, using heaviest weight per set

CrossFit Cardio:
For Time:
82 Cals on the Bike
82 Ab-mat situps
82 Wall balls
82 Cals on the Rower
*Tribute to the 82nd Airborne Division :)

CrossFit Cardio:
3 Rounds for Time:
Row 1000m
50 Double-unders

CrossFit Cardio:
7 Rounds for Time:
7 Box Jumps
70ft walking lunges
7 Cals on Assault Bike
70ft bear crawls
7 Air squats
7 Pushup
7 Pullups

cross fit in fort collins

TUESDAY 

CrossFit:
“Garrett”
3 rounds for time of:
75 Air Squats
25 Handstand Push-up (rings)s
25 Pull Up (L)s

cross fit in fort collins
WEDNESDAY

CrossFit:
For distance:
Run, 35 mins

cross fit in fort collins
THURSDAY 

CrossFit:
50-40-30-20-10 reps, for time of:
Kettlebell Swing, 1.5/1 pood
Sit-up

*Reminder there will be only open gym 6pm-7pm so that we can all watch the CrossFit Open 18.2 announcement!!!

*Come watch and hang out with the other members in the gym!!

Yoga at 7:15pm:

cross fit in fort collins
FRIDAY 

CrossFit:
CrossFit Open prep day!

If you can’t do the open workout on Saturday, today’s the day to do it!

cross fit in fort collins
SATURDAY 
CrossFit Open 18.2!

cross fit in fort collins
SUNDAY
9am rowing club and open gym

cross fit in fort collins

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cross fit in fort collins

30 DAYS OF CROSSFIT: NEWBIE EDITION 

After Erica Reid joined the gym, I found out that she was a writer, I asked her if she would be interested in chronicling her experience with CrossFit at Yeti Cave CrossFit during her first 30 days.  She graciously agreed to take some notes down for me and they were fantastic at capturing the beginners journey in CrossFit, so cool!
Send this to a friend who is on the fence about trying CrossFit, Erica does a great job taking the reader through the experience 🙂
30 DAYS OF CROSSFIT: NEWBIE EDITION 
Written by Erica Reid
cross fit in fort collins
Day 1: I climbed a rope today. How in the world did I climb a rope today?! I definitely could not climb a rope when I walked into class. In the middle of class, I still could not climb a rope. Sometime just before the end of class, after drills and explanations and trial and error and error and error… I sort of, kind of climbed a rope?!
Day 3: I am amazed at the way that every single movement has so many modifications. I came into Yeti Cave thinking that I simply wouldn’t be able to do many things, but that hasn’t proven to be true. For example, I have never — in my life — done a push-up, but there are many drills and mods to help me build the strength I need. It can be slightly embarrassing to use two green bands to help me with the push-ups, but no one has been anything but encouraging. We all start somewhere.
cross fit in fort collins
Day 4: Today I was so sore I couldn’t lift myself out of the bathtub.
Day 7: My gym bestie Linda and I volunteered to help with check-ins for Yeti Cave’s Winter Warrior competition. I found it inspiring to see people of all body types and abilities giving it all they had. The celebratory energy in the room gave me goosebumps, even though I don’t have a competitive bone in my body. Next time I’m bringing pompoms.

Day 10: I’ve moved from two green bands to just ONE green band to do my push-ups! That’s like… 50% fewer bands!

Day 13: This weekend some friends and I went to an escape room. One of the challenges called for heavy weights to be moved on and off a scale. I shouted I GOT THIS and lugged 40 lb milk crates… over and over… while my friends shouted MORE or LESS from another room. It’s probably not entirely what Nate means when he talks about bringing fitness into your everyday life, but I’m counting it. (We crushed that diamond heist, by the way.)
cross fit in fort collins
Day 17: Sometimes the strong and powerful thing to do… is to take a rest day. My body reminded me of this today, in no uncertain terms. #dizzyAF
Day 18: I drove to Max Muscle for a weigh-in. I do this for two reasons: first, Max Muscle has a really great scale that prints out a ream of specific data about fat vs muscle vs water, etc. Second, driving to Max Muscle means I don’t have to keep a scale at home — I don’t want to be obsessed with the almighty number of my weight, so I use weigh-ins as checkpoints. At today’s weigh-in I learned that I’ve gained 2 pounds of muscle in the past few weeks, which feels like a lot to me.
Day 19: I am starting to really love weightlifting. If you had told me two months ago that I would say that, I never would have believed you, but it’s true — weightlifting makes me feel incredibly strong and capable. It doesn’t hurt that I’m starting to notice definition in my muscles, especially my back and shoulders.
cross fit in fort collins
Day 22: Today I learned what Turkish Getups are.
Day 23: Today I learned what the day after Turkish Getups feels like.
Day 26: I originally came to Yeti Cave for the exercise, but I am noticing it has become even more important to me as a social club. Today our workout started with a sort of tic-tac-toe game — it was competitive and challenging but it involved just as much laughing and, for some reason, dancing to the hits of the early 90s. This really surprised me about CrossFit — at least at Yeti Cave, the gym always has an incredibly friendly and encouraging vibe. The fun we have together makes the WODs feel much less intimidating.
Day 27: Last night when I was on the couch, my husband felt my leg muscle and said “Jesus.” #winning
Day 29: Somehow in 30 days I’ve gone from not knowing what an AMRAP is to registering for the CrossFit Open. Coach Nate has created a monster.
Day 30: I am so close to getting my push-up that I can taste it. Coach Nate says it will come quickly. Maybe another 30 days will do it…

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gyms in fort collins

Weekly Workouts Feb 19-25th

gyms in fort collins

MONDAY 

CrossFit:
"Fran" (The most famous CrossFit Workout)
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up

CrossFit Cardio:
10min EMOM (Every Minute on the Minute)
15 wall balls

CrossFit Cardio:
For time:
Alternate with a partner each rep
150 wall balls

CrossFit Cardio:
For Time:
150 wall balls

gyms in fort collins 

TUESDAY 

CrossFit:
Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
 
gyms in fort collins

WEDNESDAY

CrossFit:
“Gwen”
Clean & Jerk 15-12-9

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping.

Use same load for each set.

Rest as needed between sets.

gyms in fort collins

THURSDAY

CrossFit:
Griff
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

*Reminder there will be only open gym 6pm-7pm so that we can all watch the CrossFit Open 18.1 announcement!!!
*Come watch the Open announcement and hang out with the other members in the gym!!

Yoga at 7:15pm

gyms in fort collins

FRIDAY 

CrossFit:
CrossFit Open prep day!

If you can’t do the open workout on Saturday, today’s the day to do it!

gyms in fort collins

SATURDAY 
CrossFit Open 18.1!

gyms in fort collins 

SUNDAY
9am rowing club and open gym

gyms in fort collins

 

 

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gyms in fort collins

Weekly Workouts Feb 12-18th

gyms in fort collins

MONDAY 

CrossFit:
Shoulder Press 1 rep max
-Then-
Split Jerk
1-1-1-1-1-1-1

CrossFit Cardio:
5 intervals each for time:
Row 400
Rest 2min

CrossFit Cardio:
10 intervals each for time:
Row 200
Rest 1min

CrossFit Cardio:
2k row for time

gyms in fort collins

TUESDAY 

CrossFit:
5 rounds for time of:
15 Dumbbell Thrusters, 50/35 lbs
50 Double Unders
3 Rope Climbs, 15 ft
 
gyms in fort collins

WEDNESDAY

CrossFit:
“Viola”
Complete as many rounds as possible in 20 mins of:
Run, 400 m
11 Power Snatches, 95/65 lbs
17 Pull-ups
13 Power Cleans, 95/65 lbs

gyms in fort collins

THURSDAY

CrossFit:
42-30-18 reps, for time of:
Wall Ball, 20/14 lbs
GHD Sit-up

Yoga at 7:15pm

gyms in fort collins

FRIDAY 

CrossFit:
“Coffland”
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

gyms in fort collins

SATURDAY 
Team Workouts

gyms in fort collins

SUNDAY
9am rowing club and open gym

gyms in fort collins
Apollo the gym dog after a "hard" day at the gym

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functional training in fort collins

February’s Member of the Month – Zach Burrows!

functional training in fort collins

Congratulations to Zach Burrows for being February’s Member of the Month!

functional training in fort collins
(Burrows and Linda T. are great friends and have epic throw downs!)

Humans have a certain affinity for bears. They are majestic and beautiful in their powerful nature. Their cubs are thought of as the most adorable creatures on earth and the center of too many viral videos to count on the inter-webs…They are also the kings of their domains, they demand respect from every other species in their environment and command with authority over their domain. Some people like Zach, also commonly called by his last name Burrows, even earn the nickname of “Bear.”

functional training in fort collins
(Burrows with his girlfriend Emmylou (sorry single ladies), and Mikey Ochs)

Burrows certainly epitomizes his nickname “Bear.” He has a prominent presence wherever he goes, exuding power. Once a workout begins his strength and grit are clearly apparent and bear-like. He has incredible strength and much like a bear, surprises you by equally impressive agility and speed!

functional training in fort collins

However unlike some massive Kodiak Grizzly bear that you keep your distance from, Burrows is one of the nicest, kindest people you’ll likely ever meet. He has a quiet demenor but is very social and sincere in his interactions with everyone. He has a great sense of humor and loves a good laugh. If he doesn’t know who you are he’s likely introduced himself, and made a point to get to know you, then cheered you on and encouraged you during a workout!

functional training in fort collins

Burrows is incredibly humble and coachable. He has made ton’s of progress as he does his absolute best to work on the form we are focusing on during any given class. He does the extra mobility drills we teach before every class he’s in, to increase his ability to perform movements more efficiently and effectively.

functional training in fort collins
(Burrows and Coach Bre are captain’s of team “Thicknastics”)

If Bear is his nickname, “Hard Work” has to be his middle name. Burrows is incredibly motivated to improve and loves to compete. He attacks the workout of the day regardless of what it is. And if work has kept him out of the gym then he likely will stay longer to make up 2-3 extra days workouts! The extended intensity he can bring to multiple sessions is simply remarkable. But he does these extra sessions very intelligently and listens to his body when he needs to rest. On many occasions rather than doing multiple workouts in a day, he will come to the gym just to mobilize, stretch, recover, socialize and encourage everyone else doing a workout.

functional training in fort collins
(Sometimes Burrows comes in a 5am to train, other times just to NO REP Coach Nate L. lol…)

Burrows represents the Yeti Cave mottos “Win the Week,” and “Move More, Live More” well. Congratulate him when you see him, on being February’s Member of the Month 🙂

functional training in fort collins
(Picture of Burrows and Mike during the CrossFit Team Series I believe…)

#WintheWeek
#MoveMoreLiveMore

functional training in fort collins
(Burrows battling during Yeti Cave CrossFit’s Winter Warrior, the event name “Winter Warrior,” was actually Burrow’s idea!)

functional training in fort collins
(Burrow’s and his best buddy Mike teaming up in Kansas)

functional training in fort collins
(Burrow’s and Mike are great teammates, true competitors!)

 


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gyms in fort collins

Weekly Workouts Feb 5th-11th

gyms in fort collins

MONDAY

CrossFit:
Wendler Week Three Shoulder Press
5 reps @ 36%
5 reps @ 45%
5 reps @ 68%
3 reps @ 77%
1 plus reps @ 86%
-then-
Split Jerk
3-3-3-3-3

CrossFit Cardio:
20min Partner AMRAP:
Each Round:
ROW 10cal
Rest while partner works

CrossFit Cardio:
20min Partner AMRAP:
Each Round:
Assault Bike 10cal
Rest while partner works

CrossFit Cardio:
20min Partner AMRAP:
Each Round:
Shuttle Run 5-10-15yards
Rest while partner works

gyms in fort collins

TUESDAY 

CrossFit:
Complete as many rounds as possible in 20 mins of:
20 Row Calories
15 Dips
10 Dumbbell Turkish Get Ups, 50/35 lbs
 
gyms in fort collins

WEDNESDAY

CrossFit:
Deadlift 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

gyms in fort collins

THURSDAY 

CrossFit:
For time:
30 Overhead Squats, 115/75 lbs
15 Muscle-ups
20 Overhead Squats, 115/75 lbs
10 Muscle-ups

Yoga at 7:15pm

gyms in fort collins

FRIDAY 

CrossFit:
Tabata Back Squat, 95/65 lbs
Rest 1 min
Tabata L Sit
Rest 1 min
Tabata Ring Row
Rest 1 min
Tabata Handstand Hold
Rest 1 min
Tabata Row Calories

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

gyms in fort collins

SATURDAY 
Team Workouts

gyms in fort collins
 
SUNDAY
9am rowing club and open gym

gyms in fort collins