Category Archives: Uncategorized

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crossfit fort collins

December’s Member of the Month – Adéye!

crossfit fort collins
Congratulations to Adéye for being December’s Member of the Month!

crossfit fort collins

Adéye came to the gym one year ago looking for a place to do something for herself. At home she is the rockstar mother of 10 kids! She saw working out at Yeti Cave not just as a way for her to do something for herself, but as a way to better herself so she could be a stronger caretaker at home. A perfect example of training in order to enrich life outside the gym :)

crossfit fort collins

The epitomy of the “power of positive thinking,” Adéye deals with adversity each day in the gym. Because of a pretty serious back injury coming into CrossFit, Adéye has to be highly in-tune with her body and we modify each workout to ensure we build her fitness without adding to the injury. Adéye exercises incredible patience with each workout to ensure she progresses at a safe rate, humbling herself to modify when necessary and being smart about which areas/workouts to really push herself.

crossfit fort collins

Adéye is one of the most welcoming faces to see in the gym. Whether it’s a new member or someone who has been here for awhile now, she greets them like one of her best long-time friends. She encourages others before during and after workouts and is a shining example of hard work and perseverence in workouts! She is one of the most genuine people I’ve ever met and sees nothing but absolutely the best in every single person.

Personal Training

One of my absolute favorite things is seeing you all do things you did not think was possible. Adéye always makes me laugh when she says she’s not going to be able to do something…because I know she can and eventually will get it! I can vividly remember each day of Adéye struggling to learn with the class how to climb a rope, or do a double under, or do some other challenging movement in the gym. And each time, I would make her practice those movements throughout the day’s workout and see her get better and better. Recently she had a “light bulb” moment with double-unders! The ever frustrating jump and rope swing combination that can cause the most serene person to throw something across the gym when they aren’t getting them lol… Adéye had written off double-unders as something she would never do, yet as her stubborn coach I made her practice during every workout with various double-under drills and double-under attempts. I’m happy to say that now Adéye has gotten double-unders, and is only going to get better at them from here! An example for everyone to stick with it through those challenges in the gym, to be patient and work hard, nothing is impossible :)

Personal Training

Adéye represents the Yeti Cave mottos “Win the Week,” and “Move More, Live More.” Congratulate her on being December’s Member of the Month next time you see her :)

#WintheWeek
 #MoveMoreLiveMore

CrossFit in Fort Collins

 


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Weekly Workouts Nov. 28th – Dec. 2nd, 2016

fort collins crossfit fundamentals

Monday 28NOV

10 rounds for time of:
3 deadlifts (50% or your 1 rep max, if you don’t know it I will help designate your weight)
1 back tuck (we will have fun progressions, not to worry!)
Back Flip: https://www.youtube.com/watch?v=HwSlZ2WMrx0
*We will not be doing the “sketchy” spotting version lol, other that that this is a great video 😉

Tuesday 29NOV

5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes
“POSE Running:” https://www.youtube.com/watch?v=56Si14HZdAs

Wednesday 30NOV

For time:
30 strict muscle-ups
*Consider this a skill development day for those who don’t have a muscle-up.
*You will go over a wide variety of progressions and still complete a workout training the basics. https://www.youtube.com/watch?v=wxzOrYbSf5k

Thursday 01DEC

For time:
(M: 135-lb; F: 95-lb) squat cleans, 10 reps
50 AB-mat sit-ups
(M: 135-lb; F: 95-lb) squat cleans, 8 reps
40 AB-mat sit-ups
(M: 135-lb; F: 95-lb) squat cleans, 6 reps
30 AB-mat sit-ups
(M: 135-lb; F: 95-lb) squat cleans, 4 reps
20 AB-mat sit-ups
(M: 135-lb; F: 95-lb) squat cleans, 2 reps
10 AB-mat sit-ups
Squat Clean: https://www.youtube.com/watch?v=g9Y8QwctmhU

Friday 02DEC

From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.


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fort collins crossfit Member of the Month

Member of the Month!

Category : Uncategorized

Congratulations to Karen Landsgaard for being the Yeti Cave CrossFit “Member of the Month” for November!

Karen has been with the gym since the beginning just about. She was nervous to call and sent a text to inquire about the gym. Not only did she find the courage to sign up and complete Fundamentals but she brought in half her family to join and workout with her as well!

Karen, her husband Hank and son Nate, are always super positive and are the first to greet members and prospects they don’t know! If she could, I think she would workout in every class session just so she could meet everyone 🙂

She also has arguably the best form on movements across the board, and is always patient when learning new things and accepts challenges as fun exciting new things!

I like to give Karen and her family a hard time about being Detroit Lions fans, (they moved to Colorado from Michigan last year) but despite my jokes they continue to sport their Lions fan gear in the gym. If they only new they would hit heavier weights and have faster times just by being Denver Broncos fans… 😉

Karen embodies the spirit and message of Yeti Cave CrossFit, as do all of the members, using CrossFit to better her life outside the gym. She is living out our mottos “Win the Week,” and “Move More, Live More.”

Our friends at Serious Texas BBQ have stepped in to provide a voucher to eat at their restaurant across the street which is icing on the cake for being awarded the Member of the Month!

Everyone is doing great things in the gym, keep it up. If you see Karen, say hi, congratulate her and then try to keep up with her on the workout!!!

#WintheWeek
#MoveMoreLiveMore


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best group training in fort collins

Weekly Workouts Nov. 14th – Nov. 18th 2016

Category : Uncategorized

Fantastic work this past week ladies and gentlemen!

You are all taking it one day at a time and tackling TOUGH workouts, exercising patience as you learn new things!

Check out the next weeks workouts and as always ask if you have any questions before hand 🙂

#movemorelivemore #wintheweek

Monday:

Deadlift 5-5-5-5-5 reps
Working up to a 5 rep max, also posting total load.

Tuesday:

For time:
Run 800 meters
100 push-ups
100-meter bear crawl
Run 800 meters
50 handstand push-ups
Run 800 meters

Wednesday:

5, 2-minute rounds of:
15-ft. rope climb, 3 ascents
Row for calories with remaining time

Rest at least 3 minutes between rounds.

Thursday:

“TK” (Hero Workout)
Complete as many rounds as possible in 20 minutes of:
8 strict pull-ups
8 box jumps, (M: 36-inch box; F: 24-inch box)
12 kettlebell swings, (M: 70lb; W: 53lb)

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Friday:

7 rounds for reps of:
1 minute of muscle snatches (M: 75lb; W: 55lb)
1 minute of overhead squats (M: 75lb; W: 55lb)
1 minute of burpees, jumping over the barbell
Rest 1 minute

Score is total reps

*Muscle Snatch video demo
*Overhead Squat video demo