Monthly Archives: April 2018

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move more live more

May’s Member of the Month – Liz Hysen

Congratulations to Liz Hysen for being May’s Member of the Month!

When I think about my time getting to know Liz, she represents a story that I’ve seen over and over again since starting the gym, a story about the common struggles so many people go through when starting CrossFit.   A story of bravery.

move more live more

Liz was introduced to the gym by her friend from CSU, Lisa Dysleski. Lisa told Liz, who is more quite and reserved, “don’t worry about working out with a bunch of people, the 5:15am class is never that full…” So often, it can be daunting to be in the same workout class as people that have already been doing it longer than you have.

Liz liked that the first couple classes she attended weren’t that full, but soon, 5:15am has become one of Yeti Cave’s most popular classes! But, she realized that everyone at Yeti Cave, regardless of what class time she went to, was just like her, trying to be fit and healthy, to make everyday living and adventures better and better! I’m proud of all of the gym members for being so welcoming, regardless of ability level, everyone welcomes the beginner, the same way they would a “CrossFit-fire breather.”

move more live more

As many did at the beginning of their CrossFit experience, Liz had hesitations whenever there involved a barbell movement. She came in from a running background and wasn’t familiar with the weightlifting movements. But now, she isn’t afraid to try anything. She rarely uses the 15-lb training barbell for any lift now, and goes for the 35-lb bar, she has a healthy respect for the barbell, focuses on technique and is getting better and better form on the barbell lifts every time she is in class.

Early on as a member, Liz was dealing with a bit of a knee injury, we would modify the movements to accommodate and rehab the knee. She even took advantage of personal training with our intern Brandon to work on upper body strength for awhile. Now, she has no knee pain, rarely modifies any of the movements and went on to run the Horsetooth Half Marathon faster than she did the year before! Despite not being able to run as much! What a cool accomplishment and display of personal toughness and resolve!

I was also pleasantly surprised, when I threw out the invitation to the gym members to help promote the gym at the CSU Fast and Furiest 5k race, that Liz volunteered 🙂 She was one of the first ones there, and made sure the display looked good (no way that could be left to me…lol) and was a welcoming person for people to talk to at our booth.

move more live more

I’m incredibly proud of the progress Liz has made. She gets out of her comfort zone at the gym, is incredibly hard working, patient, dedicated, and is a wonderful part of the Yeti Cave family.

Liz represents the Yeti Cave mottos “Move More, Live More,” and “Win the Week.” Congratulate her on being May’s Member of the Month next time you’re lucky enough to have her in your class 🙂

 


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bootcamp in fort collins

Weekly Workouts April 30- May 6th

bootcamp in fort collins

Monday

CrossFit
Bench press
5x3 @ 75%
-then-
“18.Zero”
21-15-9 reps, for time of: One Arm Alternating Dumbbell Snatch, 50/35 lbs
Burpee Over Dumbbell

CrossFit Cardio Session 1
For time:
Row 500m

CrossFit Cardio Session 2
For time:
Row 1000m

CrossFit Cardio Session 3
For time:
Row 5km

bootcamp in fort collins

Tuesday

CrossFit
For time:
10 Muscle-ups
25 Thrusters, 75/55 lbs
Row, 1000 m
25 Thrusters, 75/55 lbs
10 Muscle-ups

bootcamp in fort collins

Wednesday

CrossFit
Eva
5 rounds for time of:
Run, 800 m
30 Kettlebell Swings, 70/53lbs
30 Pull-ups

bootcamp in fort collins

Thursday

CrossFit
21-15-9 reps, for time of:
Push Press, 135/95 lbs
Power Clean, 135/95 lbs

Yoga @7:15pm

bootcamp in fort collins

Friday

CrossFit
3 rounds for time of:
21 Row Calories
12 Handstand Push-ups
3 Rope Climbs, 15 ft

bootcamp in fort collins

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp in fort collins

Sunday
Rowing Club 9am

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boot camp fort collins

Weekly Workouts April 23-29th

Best day to bring beginner friends this week are Monday, Tuesday and Saturday!

boot camp fort collins

Monday

CrossFit
Bench 5x5 at 70%
-then-
Complete as many rounds as possible in 20 minutes of:
 20 medicine-ball cleans
 60 double-unders

Men: 20-lb. ball
Women: 14-lb. ball

boot camp fort collins


CrossFit Cardio Session 1
Helen
3 rounds for time of: 
Run, 400 m 
21 Kettlebell Swings, 1.5/1 pood 
12 Pull-ups

CrossFit Cardio Session 2
As many reps as possible in 2 mins of: 
Double Under

CrossFit Cardio Session 3
CrossFit Games Open 11.2
Complete as many rounds as possible in 15 mins of: 
9 Deadlifts, 155/100 lbs 
12 Hand Release Push-ups 
15 Box Jumps, 24/20 in

boot camp fort collins

Tuesday

CrossFit
On a 25-minute clock, 5 rounds of:
 Row for 50 seconds, rest 10 seconds
 Row for 40 seconds, rest 20 seconds
 Row for 30 seconds, rest 30 seconds
 Row for 20 seconds, rest 40 seconds
 Row for 10 seconds, rest 50 seconds

Record distance for each interval or total distance accumulated 

boot camp fort collins

Wednesday

CrossFit
Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps

boot camp fort collins

Thursday

CrossFit
Complete as many rounds as possible in 10 minutes of:
 5 power snatches
 10 overhead walking lunges
 1 rope climb, 15-ft. rope

Men: 95 lb.
Women: 65 lb.

Yoga@7:15pm

boot camp fort collins

Friday

CrossFit
Overhead squat 3-3-3-3-3 reps

boot camp fort collins

Saturday
Team Workouts
Fundamentals 11am-12:15pm

boot camp fort collins

Sunday
Rowing Club 9am

boot camp fort collins

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boot camp fort collins

Weekly Workouts April 16-22nd

Good beginner-friendly days to bring friends to the gym this week to try out the Yeti Cave are Monday, Tuesday, and Saturday.

boot camp fort collins

Monday

CrossFit
Bench 5x8 at 65%
-then-
21-15-9 reps for time of:
 Deadlifts
 Box jumps

Men: 315 lb., 30-in. box
Women: 205 lb., 24-in. box

boot camp fort collins

CrossFit Cardio Session 1
“Lori’s Challenge”
35min AMRAP
800m RUN
50 Ab-mat situps
25 Air Squats
50 Double unders
12 Cal Assault Bike
800m ROW
50 Ab-mat situps
25 Air Squats
50 Double unders
12 Cal Assault Bike

CrossFit Cardio Session 2
Kelly
5 rounds for time of: 
Run, 400 m 
30 Box Jumps, 24/20 in 
30 Wall Balls, 20/14 lbs
CrossFit Cardio Session 3
Baseline
For time: 
Row, 500 m 
40 Air Squats 
30 AbMat Sit-ups 
20 Push-ups 
10 Pull-ups

boot camp fort collins

Tuesday

CrossFit
Angie
 For time:
 100 pull-ups
 100 push-ups
 100 sit-ups
 100 squats

boot camp fort collins

Wednesday

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

boot camp fort collins

Thursday

CrossFit
For time:
 10 single-leg squats, alternating
 10-yard handstand walk
 20 single-leg squats, alternating
 20-yard handstand walk
 30 single-leg squats, alternating
 30-yard handstand walk
 40 single-leg squats, alternating
 40-yard handstand walk

Yoga@7:15pm

boot camp fort collins

Friday

CrossFit
5 rounds for time of:
 400-meter run
 7 L pull-ups
 4 clean and jerks

Men: 185 lb.
Women: 125 lb.

boot camp fort collins

Saturday
Team Workouts
Fundamentals 11am-12:15pm

boot camp fort collins

Sunday
Rowing Club 9am

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boot camp fort collins

Weekly Workouts April 9-15th

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BEGINNER FRIENDLY DAYS TO BRING A FRIEND NEW TO CROSSFIT: MONDAY, FRIDAY THIS WEEK :)

boot camp fort collins

Monday

CrossFit
Bench press
5 x 10 @60%
-then-
On a 12-minute clock, 4 rounds of:
 1 minute of 1.5-pood kettlebell snatches
 1 minute of sit-ups
 1 minute of lunges

boot camp fort collins

CrossFit Cardio Session 1
“Austin’s Challenge”
3RFT:
Row 250
Assault Bike Cal 25/17

CrossFit Cardio Session 2
For Time:
Assault Bike 50 Cals
***Legs only
Rest then,
100 bupee pullups for time
CrossFit Cardio Session 3
For Time:
Assault Bike 50 Cals
***Arms only
Rest then,
100 burpees over the box for time

boot camp fort collins
Tuesday

CrossFit
“The Lyon”
5 rounds, each for time of:
 165-lb. squat cleans, 7 reps
 165-lb. shoulder-to-overheads, 7 reps
 7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.


Wednesday

CrossFit
3 rounds for time of:
 60 squats
 30 knees-to-elbows
 30 ring push-ups

boot camp fort collins

Thursday

CrossFit
Complete as many rounds as possible in 12 minutes of:
 155-lb. squat snatch, 1 rep
 155-lb. clean and jerks, 3 reps
 30 double-unders

Yoga @7:15pm

boot camp fort collins

Friday

CrossFit
Weighted chest-to-bar pull-up 1-1-1-1-1 reps
 Weighted dip 1-1-1-1-1 reps
 Run 1 mile for time

boot camp fort collins
Saturday
Team Workouts
Fundamentals 11am-12:15pm

boot camp fort collins

Sunday
Rowing Club 9am