Weekly Workouts October 8-12th

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gyms near me

Weekly Workouts October 8-12th

gyms near me

Monday

2018 CrossFit Games Regional Event 3

For time:
9 Muscle-ups Handstand Walk
36 Alternating Pistols
Handstand Walk
9 Muscle-ups
Handstand Walk
45 Alternating Pistols
Handstand Walk
9 Muscle-ups
Handstand Walk
54 Alternating Pistols

Time cap: 13 mins

*Each Handstand Walk contains 2 obstacles worth 1 rep each. For time-capped scores, add 1 sec for every rep you did not complete to be ranked accordingly.

gyms near me

Tuesday

Hang Squat Clean 3-3-3-3-3-3-3

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

gyms near me

Wednesday

Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

gyms near me

Thursday

3 rounds for time of:
25 Deadlifts, 225/155 lbs
Bike, 1000 m


Yoga at 7:15pm

gyms near me

Friday

Overhead Squat 5x10 at 60% 1RM

Rest as needed between sets.

Skill focus is on drilling the Snatch from the floor. Snatch the weight and then complete your Overhead Squats.

gyms near me

Saturday

Team Workouts
Fundamentals 11am-12:15pm

gyms near me

Sunday

Boot Camp 10am and 11am

 


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fun workouts

Weekly Workouts for Sept. 10-16th

fun workouts

Monday

3 rounds for time of:
50 Medicine Ball Cleans, 20/14 lbs 
Run, 800 m

fun workouts

Tuesday

Complete as many rounds as possible in 10 mins of:
10 Deadlifts, 275/185 lbs
20 GHD Sit-ups

fun workouts

Wednesday

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood (aka 53lb/35lb)
12 Pull-ups

fun workouts

Thursday

Back Squat 5-5-5-5-5

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

Yoga at 7:15pm

fun workouts

Friday

Overhead Squat 5x10 at 60% 1RM

Rest as needed between sets.

Skill focus is on drilling the Snatch from the floor. Snatch the weight and then complete your Overhead Squats.

fun workouts

Saturday

No Fundamentals! No Team Workouts!

Project Uplift Today! Go to Fort Collins Whole Foods to watch and support Yeti Cave’s 4 teams!

fun workouts

Sunday

Boot Camp 10am and 11am

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fun workouts

Fun Workouts for Sept. 3-9th!

fun workouts

Monday
Labor Day

*We only have ONE class today 10:30am, BBQ noon-2pm!

Team Workout
20min AMRAP:
Partner A) Run 400m
Partner B) 10 x DB thrusters (50/35)
*Switch after every 400m
*Score is total distance, tiebreak is # DB thrusters

fun workouts

Tuesday

For time: 3 rounds of:
5 Bar Muscle-ups
5 Snatches, 155/105 lbs
-- then --
3 rounds of:
15 Deadlifts, 155/105 lbs
30 Air Squats
-- then --
3 rounds of:
5 Bar Muscle-ups
5 Cleans, 155/105 lbs

fun workouts

Wednesday

2014 CrossFit Games - Triple 3
For time:
Row, 3000 m
300 Double Unders
Run, 3 mi

fun workouts

Thursday

4 rounds for time of:
Handstand Hold, 1 min
Static Hang, 1 min
15 Dumbbell Shoulder Press, 50/35 lbs
15 Weighted Pull-ups, 50/35 lbs

*Use 2 dumbbells for presses, 1 for pull-ups.

Yoga at 7:15pm

fun workouts

Friday

Overhead Squat 5x3 at 75% 1RM

Rest as needed between sets.

Skill Focus:
- Snatch Balance
- Snatch-grip Jerk from behind the neck

fun workouts
Saturday

Team Workouts
Fundamentals 11am-12:15pm

fun workouts

Sunday

Boot Camp 10am and 11am

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fitness

Weekly Workouts August 27th-September 2nd

fitness

Monday

Run 5 km

fitness

Tuesday

Front Squat 1-1-1-1-1-1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

fitness

Wednesday

5 rounds for time of:
Row 250 m, sub-45 secs
50 Unbroken Double Unders

If the row takes longer than 45 secs, or if you trip up on your Double Unders, redo it before moving back to the other exercise.

fitness

Thursday

Push Press 3-3-3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.


Yoga at 7:15pm

fitness

Friday

Overhead Squat 5x5 at 70% 1RM

Rest as needed between sets.

Skill Focus:
- Snatch-grip deadlift
- Snatch Pull

fitness

Saturday

Team Workouts
Fundamentals 11am-12:15pm

fitness

Sunday

Boot Camp 9am-2pm

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Member of the Month

Member of the Month – Hannah Rininger!

Congrats to Hannah Rininger for being August’s Member of the Month!

Member of the Month

When Hannah started at the gym she came across as slightly shy and timid, turns out she’s anything but! It didn’t take her long after Fundamentals to start attacking workouts and new movements! Not only does she get after the workout, but her intensity and effort raise the energy of the entire class, it’s very clear that her presence gives those around her confidence to try harder too.

Member of the Month

Hannah brings a serious amount of focus to each workout. You can see it all over her face in the middle of a lift, run or gymnastics movement. It will throw me off sometimes while coaching, to the point I ask if she’s ok…lol…she is definitely ok…she just has the focused look of a professional “CrossFitter” tackling the final event of the CrossFit Games. Her passion, focus, effort, and positivity is contagious and makes it simply a blast to have her in class.

Member of the Month

She typically stays after the class too, working on extra mobility and recovery. But not just off in the corner by herself, she usually has 2-3 others roped into doing extra recovery as well, joking around, laughing and having fun, ya’ll can thank her for helping you feel better after workouts 😉

Member of the Month

It’s rare for Hannah to miss Team Workouts on Saturdays. And if you don’t know already, you know now that you want to be on her team! Hannah lays it all on the line for the team. You’ll see her leading and sychronizing everyone’s efforts to maximize the progress through the workout. She’s very motivational and encouraging to everyone regardless if they’re new or experienced gym members.

Member of the Month

Be sure to congratulate her when you see her on being August’s Member of the Month! Hannah is a great representative of Yeti Cave’s positive culture and values. She continues to #wintheweek one week at a time, bettering her fitness and the community in the gym!

#wintheweek

#movemorelivemore

 

 


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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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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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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!