Author Archives: Nate

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boot camp fort collins

Weekly Workouts July 16-22nd

boot camp fort collins

Monday

Tama

For time:
Single Arm Barbell Farmers Carry, 45/35 lbs, 800 m
31 Toes-to-bars
31 Push-ups
31 Front Squats, 95/65 lbs
Single Arm Barbell Farmers Carry, 95/65 lbs, 400 m
31 Toes-to-bars
31 Push-ups
31 Hang Power Cleans, 135/95 lbs
Single Arm Barbell Farmers Carry, 135/95 lbs, 200 m

*Switch arms as needed

boot camp fort collins
Tuesday

Power Snatch 3-3-3-3-3, using heaviest weight per set
Snatch Balance 2-2-2-2-2, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set

boot camp fort collins
Wednesday

2 rounds for max reps of:

Shoulder Press, 135/95 lbs, 2 mins
Rest 1 min
Front Squat, 225/155 lbs, 2 mins
Rest 1 min
Deadlift, 315/225 lbs, 2 mins
Rest 1 min

boot camp fort collins
Thursday

Complete as many rounds as possible in 10 mins of:
10 Pull-ups
10 Sumo Deadlift High-pulls, 95/65 lbs

Yoga@7:15pm

boot camp fort collins

Friday

Bench Press 3x5 at 85% 1RM
-then-
“Game Day”

boot camp fort collins

Saturday
Team Workouts
Fundamentals 11am-12:15pm

boot camp fort collins

Sunday
Boot camp 9am-2pm

boot camp fort collins

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boot camp fort collins

Weekly Workouts July 9-15th

boot camp fort collins
Monday

4 rounds for time of:
15 Box Jumps, 36 in
Run, 400 m

boot camp fort collins
Tuesday

CrossFit Games Open 11.6 / 12.5 / 18.5

As many reps in 7 mins as you can of:
3 Thrusters, 100/65 lbs
3 Chest-to-bar Pull-ups
6 Thrusters, 100/65 lbs
6 Chest-to-bar Pull-ups
9 Thrusters, 100/65 lbs
9 Chest-to-bar Pull-ups

If you complete the round of 9, go on to 12. If you complete 12, go on to 15, etc.

boot camp fort collins

Wednesday

Deadlift 5-5-3-3-3-1-1-1-1

TEAM OPTION
20min AMRAP:
Run 200
10 Deadlifts (225/155)

*While one partner works, the other rests
*Pick a deadlift weight you can do 10 quality reps unbroken with

boot camp fort collins

Thursday

Hang Power Snatch 3-3-3-3-3

Yoga@7:15pm

boot camp fort collins

Friday

Bench Press 3x8 at 80% 1RM
-then-
For time:
100 Wall Balls, 30/20 lbs, 10/9 ft

boot camp fort collins

Saturday
Team Workouts
Fundamentals 11am-12:15pm

boot camp fort collins

Sunday
Boot camp 9am-2pm

boot camp fort collins

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member of the month

Connor – July’s Member of the Month

Congrats to Conner Salem for being July’s Member of the Month!

member of the month

Hard to find any photos of this stud with a shirt on…your welcome ladies 😉

When Conner first started at the gym, he expressed that he wanted to train to become a Navy Seal. I looked him, the much scrawnier version of Connor that most gym members wouldn’t recognize now, and knew there was plenty of work to be done. At the time he couldn’t really do even a single correct pull-up, and his pushups were weak, lots of sagging in the middle and partial reps at best.

We laid out a plan.

Not only did Connor begin to do each days CrossFit workout but he did the extra work we talked about. He was running in the mornings before work, would do the CrossFit workout for the day, then do a series of pull-up and pushups, and would swim on top of that multiple times a week.

member of the month

Conner also has a big heart. He would be the first to help out other members at the gym, or offer encouragement. Anytime someone in the gym wanted to do extra pull-up/pushup work he would help them get through it, whether he had already done his extra work or not!

Now Connor can rip off a set of 25 strict pull-ups and has fantastic pushup form in the range of 75-80 reps! He’s gained around 15lbs of muscle and is signing with the Navy, ship out date TBD.

member of the month

Since we don’t know exactly when he’s getting out of here, make sure to congratulate him the next time you see him and enjoy a workout with him. I’m sure if you ask he will do an extra set of pull-ups with you before he goes 😉

I can’t wait to hear about the future training and all the awesome stuff he’s going to go do.

Connor came into the gym disciplined and mentally tough, he trained his tail off, and now I have no doubt that he’s got the physical ability to help him crush each test that he’s about to face.

 

#wintheweek

#movemorelivemore

#dedication

 

 


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boot camp fort collins

Weekly Workouts July 2-8th

boot camp fort collins
Monday

Bench Press 5-5-5-5-5
-then-
Each for time: 
Bike: 4x 1 mi

boot camp fort collins

Tuesday

CrossFit Games Open 18.4

For time:
21 Deadlifts, 225/155 lbs
21 Handstand Push-ups
15 Deadlifts, 225/155 lbs
15 Handstand Push-ups
9 Deadlifts, 225/155 lbs
9 Handstand Push-ups
21 Deadlifts, 315/205 lbs
50-ft Handstand Walks
15 Deadlifts, 315/205 lbs
50-ft Handstand Walks
9 Deadlifts, 315/205 lbs
50-ft Handstand Walks

Time cap: 9 min.

boot camp fort collins

Wednesday

15-12-9-6-3 reps, for time of:
Dumbbell Hang Clean & Jerk, 50/35 lbs
Weighted Pull-up, 50/35 lbs

Use one of the dumbbells for your weighted pull-ups.

TEAM OPTION
Partner A) AMRAP weighted pull-ups
Partner B) Dumbbell Hang Clean & Jerk

*Switch when each person completes 15-12-9-6-3 hang clean & jerks
*Score is team combined AMRAP score

boot camp fort collins

Thursday

Hansen
5 rounds for time of:
30 Kettlebell Swings, 70 lbs
30 Burpees
30 GHD Sit-ups

Yoga @7:15pm

boot camp fort collins

Friday

Bench Press 5x10 at 60% 1RM
-then-
Complete as many rounds as possible in 7 mins of:
15 Row Calories
15 Push-ups

boot camp fort collins

Saturday

Team Workouts
Fundamentals 11am-12:15pm

boot camp fort collins

Sunday
Boot camp 9am-2pm

boot camp fort collins

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CrossFit

Weekly Workouts June 25 – July 1st

CrossFit  CrossFit

Monday

CrossFit
3 rounds for time of:
50 GHD Sit-ups
25 Strict Handstand Push-ups

CrossFit  CrossFit

Tuesday

CrossFit
5 rounds for time of:
Run, 400 m
15 Thrusters, 95/65 lbs

CrossFit  CrossFit

Wednesday

CrossFit
Each for time:
Row 250 m
Row 500 m
Row 1000 m
Row 500 m
Row 250 m

*Rest 1 min between efforts.

TEAM OPTION
Each for time:
As a team row 3000m

*Every minute on the minute, each partner does 5 burpees or ten pull-ups and then switches on the rower

CrossFit  CrossFit

Thursday

CrossFit
CrossFit Open 18.3
2 rounds for time of:
100 Double Unders
20 Overhead Squats, 115/80 lbs
100 Double Unders
12 Muscle-ups
100 Double Unders
20 Dumbbell Snatches, 50/35 lbs
100 Double Unders
12 Bar Muscle-ups

Time cap: 14 minutes

Yoga@7:15pm

CrossFit  CrossFit

Friday

CrossFit
Bench Press 4x3 at 85% 1RM

-then-

Clean & Jerk 3-3-3-3-3

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

CrossFit  CrossFit

Saturday
Team Workouts
Fundamentals 11am-12:15pm

CrossFit  CrossFit

Sunday
Boot camp 9am-2pm

CrossFit  CrossFit

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CrossFit

Weekly Workouts June 18-24th

CrossFit  CrossFit

Monday

CrossFit
10 rounds for time of:
1 Power Snatch, 185/125 lbs
3 Overhead Squats, 185/125 lbs

CrossFit  CrossFit

Tuesday

CrossFit
For time:
Row, 2000 m
100 Wall Balls, 20/14 lbs
20 Muscle-ups

CrossFit  CrossFit

Wednesday

CrossFit
Double Helen
3 rounds for time of:
Run, 800 m
42 Kettlebell Swings, 1.5/1 pood
24 Pull-ups

TEAM OPTION
As a team complete 6 rounds for time:
42 KB swings
24 pullups

*While one partner works, the other runs 400m
*Rotate after the partner running 400m gets back, pick up where they left off

CrossFit  CrossFit

Thursday

CrossFit
CrossFit Games Open 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squat, 50/35 lbs Bar Facing Burpee

-then-

CrossFit Games Open 18.2A
1-rep-max clean

Yoga@7:15pm

CrossFit  CrossFit

Friday

CrossFit
Bench Press 4x5 at 80% 1RM

-then-

Back Squat 1-1-1-1-1-1-1
*Use the heaviest weight you can for each set.

CrossFit  CrossFit

Saturday
Team Workouts
Fundamentals 11am-12:15pm

CrossFit  CrossFit

Sunday
Boot camp 9am-2pm

CrossFit  CrossFit

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CrossFit

Weekly Workouts June 11-17th

CrossFit  CrossFit

Monday

CrossFit
5 rounds, 3 mins each of:
10 Front Squats, 185/125 lbs
10 Box Jumps, 36/30 in
Max reps in time remaining, Row Calories

*Rest 3 mins between rounds.

CrossFit  CrossFit

Tuesday

CrossFit
CrossFit Open 18.1
Complete as many rounds as possible in 20 mins of:
8 Toes-to-bars
10 Dumbbell Hang Clean & Jerks, 50/35 lbs
14/12 Row Calories

CrossFit  CrossFit

Wednesday

CrossFit
“Havana”
Complete as many rounds as possible in 25 mins of:
150 Double Unders
50 Push-ups
15 Power Cleans, 185/125 lbs

TEAM OPTION
Team “Hanana”
25min Team AMRAP
Partner A) Assault Bike 35/25 cal then rotate
Partner B) Works through:
150 Double Unders
50 Push-ups
15 Power Cleans, 185/125 lbs

*When partner A hits the Cals designated, rotate where partner B left off
*Score is team AMRAP score

CrossFit  CrossFit

Thursday

CrossFit
21-18-15-12-9-6-3 reps, for time of:
Handstand Push-up
L-Sit Pull-Up

Yoga @7:15pm

CrossFit  CrossFit

Friday

CrossFit
Bench Press 4x8 at 75% 1RM
-then-
Complete as many rounds as possible in 7 mins of:
10 Sumo Deadlift High-pulls, 135/95 lbs
10 Push Press, 135/95 lbs

CrossFit  CrossFit

Saturday
Team Workouts
Fundamentals 11am-12:15pm

CrossFit  CrossFit

Sunday
Boot camp 9am-2pm

CrossFit  CrossFit

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CrossFit in Fort Collins

Yeti Cave Member of the Month for June 2018

CrossFit in Fort Collins

Congratulations to Tyler Johnson for being June’s Member of the Month!

“I’m athletic…I’ve played hockey…raced quads…ride bikes…I want to stay at a high level…I never used to have to train to be good, to feel good…”

CrossFit in Fort Collins

Sounds similar to how a lot of us feel or have felt…Sums up the first conversation I had with Ty. One of my favorite, first conversations with a member from the gym. It makes me smile mostly because we can compare Ty from then, when he first joined to Ty today.

CrossFit in Fort Collins

When Ty first joined, he looked a bit like a puppy dog that just did something wrong, a bit deflated, appearing sad at the fact that now needed to add a training program to his life in order to continue doing the things he wanted to do, at the same level or higher than he used to do.

CrossFit in Fort Collins

I did my best after that first conversation with Ty to reassure him that our goal and objective everyday in the gym was to enable him to perform and do the things he loved at a higer level then when he started, that each session would have purpose and translate to real life and athletics. I also tried to communicate to him that we would make training as fun as possible!

CrossFit in Fort Collins

Compare that with Ty today!

CrossFit in Fort Collins

Ty was dedicated to the process from the start. He has always been extremely coachable and patient, steadily improving performance in the gym and outside the gym. Just two weeks ago I ran into one of Ty’s friends, Eric, the owner of Drake Cyclery…Eric told me that riding with Ty this season he noticed Ty has been riding “better that usual” and “hammering hard” on the trails. That’s crazy, as Ty was already one of the fastest mountain bikers in Fort Collins according to Strava (equivalent of Beyond the Whiteboard for bikers and trail runners).

CrossFit in Fort Collins

Now Ty resembles nothing of a sad puppy…more like a king of the jungle! Walking into the gym, he’s darn near a celebrity at the gym! The young, the old, the new members, and the CrossFit-veterans are all excited if they get to be in his class! He may not be the loudest in the room but he does a great job at building relationships with each person he meets. He’s now the humble “Yeti-veteran” member that is always improving the atmosphere with his presence! He never has anything but good things to say, advice to offer, encouragement, or a smile and a laugh to share. One of those people who no matter what kind of day it’s truly a pleasure to be around.

CrossFit in Fort Collins

One of my favorite stories about Ty embodies what the CrossFit Open is all about. In 2017 Ty did his first CrossFit Open. And like everyone he was met with a series of challenges, one for him that he took a personal vendetta against was double-unders. As Ty has a fiery, competitive spirit, he was frustrated at not crushing the double-under workout…after the 2017 CrossFit Open, Ty vowed to me that he would not be held back by double-unders the next year. And from the look in his eye, you knew right away he was serious.

CrossFit in Fort Collins

Ty bought his own jump rope, did all the extra skills and drills that I teach, and practiced at least once a week, extra double unders for almost an entire year. In 2018, the CrossFit Open rolled around and Ty kept asking me, “when are we doing double unders?!?!” He was ready.

CrossFit in Fort Collins

They finally showed up, and in 2018 they were in sets of 100 at a time before you could move on to the next part of the workout! Ty got the chance to redeem himself that he wanted! Ty did 100 double unders, 20 overhead squats with 115lbs and then did 100 MORE double unders in 7:52 on CrossFit Open 18.3!

Equally cool to Ty crushing his “movement-nemesis,” was the fact the Ty watched and cheered on just about every single Saturday heat of the CrossFit Open at the gym.  He made himself available to judge and if he wasn’t judging then he was cheering people on.

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

 


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bootcamp

Weekly Workouts June 4-10th

bootcamp

Monday

CrossFit
Bench Press 5x10 at 60%
-then-
Each for time: Run:
8x 400 m
Rest 1:30 between efforts.

bootcamp

Tuesday

CrossFit
3 rounds for time of:
Run, 800 m
25 Toes-to-bars
25 Deadlifts, 225/155 lbs

bootcamp

Wednesday

CrossFit
TEAM WORKOUTS

bootcamp

Thursday

CrossFit
Row 5000m for time
Or
10min As many calories as possible:
Assault bike
Or
Run 3mi for time

Yoga@7:15pm

bootcamp

Friday

CrossFit
Complete as many rounds as possible in 20 mins of:
5 Snatches, 95/65 lbs
3 Muscle-ups

bootcamp

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp

Sunday
Boot Camp 9am-2pm

bootcamp

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bootcamp

Weekly Workouts May 28-June 3rd

bootcamp

Monday

CrossFit
Bench Press 5x3 at 80% - ON YOUR OWN TIME (OPEN GYM)
-then-
TEAM MURPH

***ONLY TWO CLASSES TODAY 9AM AND 10AM***

bootcamp

Tuesday

CrossFit
Front Squat 10-10-10-10-10
Use the heaviest weight you can for each set.

bootcamp

Wednesday

CrossFit
TEAM WORKOUT

bootcamp

Thursday

CrossFit
Kelly
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

Yoga@7:15pm

bootcamp
Friday

CrossFit

For time:
5 Rope Climbs, 15 ft
5 Clean & Jerks, 145/115 lbs
4 Rope Climbs, 15 ft
4 Clean & Jerks, 165/125 lbs
3 Rope Climbs, 15 ft
3 Clean & Jerks, 185/135 lbs
2 Rope Climbs, 15 ft
2 Clean & Jerks, 205/145 lbs
1 Rope Climb, 15 ft
1 Clean & Jerk, 225/155 lbs

bootcamp

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp

Sunday
Boot Camp 9am-2pm

bootcamp