Weekly Workouts June 18-24th

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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 21-27th

bootcamp

Monday

CrossFit
Bench press
5x5 @ 75%
-then-
Complete as many rounds as possible in 5 minutes of:
 3 deadlifts
 7 push presses
Men: 275-lb. deadlift, 115-lb. push press
Women: 185-lb. deadlift, 75-lb. push press

bootcamp

Tuesday

CrossFit
“T”
 5 rounds for time of:
 100-meter sprint
 10 squat clean thrusters
 15 kettlebell swings
 100-meter sprint
Rest 2 minutes
Men: 115 lb. and 2 pood
Women: 75 lb. and 1.5 pood

bootcamp

Wednesday

CrossFit
TEAM DAY

bootcamp

Thursday

CrossFit
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps.

Yoga @7:15pm

bootcamp
Friday

CrossFit
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
Men: 60-lb. dumbbell
Women: 40-lb. dumbbell

bootcamp

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp

Sunday
Boot Camp 9am-2pm

bootcamp

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bootcamp in fort collins

Weekly Workouts May 14-20

bootcamp in fort collins

Monday 

CrossFit 
Bench Press 5x8 at 70% 
-then- 
21-15-9 reps, for time of: 
Snatch, 115/75 lbs 
Box Jump, 24/20 in 

CrossFit Cardio Session 1 
Death By Pull-up With a continuously running clock perform: 1 Pull-up in the first 1 min 
2 Pull-ups in the second 1 min 
3 Pull-ups in the third 1 min ... 
Continuing this for as long as you are able. 
*must rest remainder of the min after completing required reps 

CrossFit Cardio Session 2 
Nicole 
Complete as many rounds in 20 minutes as you can of: 
Run, 400 m max rep Pull-ups 
*In beyond the whiteboard log rounds first then plug in reps             

CrossFit Cardio Session 3 
4 rounds for time of: 
Run, 400 m 50 Air Squats 

bootcamp in fort collins


Tuesday 

CrossFit 
7 rounds for time of: 
14 Dumbbell Deadlifts, 50/35 lbs 
14 Alternating Dumbbell Shoulder Press, 50/35 lbs 

*Just one head of each db has to touch the ground on deadlift 
*Must hold both db’s at the shoulders during alternating presses 

bootcamp in fort collins

Wednesday 

CrossFit 
For time: 
30 Overhead Walking Lunge With Plates, 45/25 lbs 
30 Knees-to-elbows 
30 Sit-ups 
30 Row Calories 
30 Sit-ups 
30 Knees-to-elbows 
30 Overhead Walking Lunge With Plates, 45/25 lbs 

bootcamp in fort collins

Thursday 

CrossFit 
Complete as many rounds as possible in 20 mins of: 
25 Burpees 
15 Back Squats, 1x bodyweight 

Yoga@7:15pm 

bootcamp in fort collins

Friday 

CrossFit 
For time: 30 Muscle-ups 

bootcamp in fort collins

Saturday

Individual “Murph” 
Fundamentals 11am-12:15pm 

bootcamp in fort collins

Sunday 

Boot Camp 9am-2pm

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bootcamp in fort collins

Weekly Workouts May 7-13th

bootcamp in fort collins

Monday

CrossFit
Bench Press 5x10 at 60%
-then-
Deficit Deadlift 3-3-3-3-3
*Deficit height based on individual mechanics

CrossFit Cardio Session 1
For time:
Row 10km

CrossFit Cardio Session 2
CrossFit Open 12.1
7min AMRAP:
Burpees
*Touch an object 6in over max fingertip reach every rep

CrossFit Cardio Session 3
“J.T.”
21-15-9 reps, for time of: 
Handstand Push Up
Ring Dip
Push-up

bootcamp in fort collins

Tuesday

CrossFit
12-9-6 reps, for time of:
Hang Squat Clean, 165/115 lbs
Burpee Bar Muscle Up

bootcamp in fort collins

Wednesday

CrossFit
2 rounds for time of:
Run, 1 mi
100 Sit-ups

bootcamp in fort collins
Thursday

CrossFit
Back Squat 3-3-3-3-3

Yoga@7:15pm

bootcamp in fort collins

Friday

CrossFit
Complete as many rounds as possible in 20 mins of:
10 Chest-to-bar Pull-ups
15 Push-ups
20 Alternating Pistols
*After every 3 rounds, Run 400 m

bootcamp in fort collins

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp in fort collins

Sunday
Rowing Club 9am

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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