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 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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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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cross fit in fort collins

Weekly Workouts March 12-18th

cross fit in fort collins

“MAX OUT MONDAY” 

CrossFit:
Clean & Jerk 1-1-1-1-1-1-1

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

CrossFit Cardio:
Austin’s Challenge
3 RFT:
Row 250m
Assault Bike Cal 25/17
Rest 1min

CrossFit Cardio:
For time:
40-30-20-10
Assault Bike Cals
Rest 1 min between sets
*Score is total time
*Don’t count the “rollover” Cals J

CrossFit Cardio:
5 Rounds for Time:
10 x Dumbbell Thrusters
Run 400m

cross fit in fort collins

TUESDAY 

CrossFit:
Complete as many rounds as possible in 12 mins of:
25 Pull-ups
50 Row Calories
100 Overhead Squats, 45lb/45lb,
50 Box Jumps, 24/20 in
25 Pull-ups

cross fit in fort collins

WEDNESDAY

CrossFit:
Complete as many rounds as possible in 15 mins of:
Handstand Walk, 50 ft
15 Burpees
30 Pistols (Alternating Legs)s

cross fit in fort collins

THURSDAY

CrossFit:
4 rounds for time of:
Run, 400 m
30 Push Press, 65/45 lbs
20 Jumping Chest-to-bar Pull-ups

*Reminder there will be only open gym 6pm-7pm so that we can all watch the CrossFit Open 18.4 announcement!!!

*Come watch and hang out with the other members in the gym!!

Yoga at 7:15pm:

cross fit in fort collins
FRIDAY 

CrossFit:
CrossFit Open prep day!

If you can’t do the open workout on Saturday, today’s the day to do it!

cross fit in fort collins
SATURDAY 
CrossFit Open 18.4!

cross fit in fort collins
SUNDAY
9am rowing club and open gym

cross fit in fort collins

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cross fit in fort collins

Weekly Workouts March 5-11th

cross fit in fort collins

“MAX OUT MONDAY” 

CrossFit:
Snatch 1-1-1-1-1-1-1

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

CrossFit Cardio:
For Time:
100 double unders
100 wall balls
CrossFit Cardio:
3 Rounds for Time:
Run 800
80 Ab-mat situps

CrossFit Cardio:
40-30-20-10
Pushups
Assault bike Cals

cross fit in fort collins

TUESDAY 

CrossFit:
Annie
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up



WEDNESDAY

CrossFit:
3 rounds for time of:
Run, 400 m
12 Power Snatches, 115/75 lbs
6 Bar Muscle-ups

cross fit in fort collins

THURSDAY

CrossFit:
3 rounds for time of:
Walking Lunge, 100 ft
50 Air Squats
50 Hip Extensions

*Reminder there will be only open gym 6pm-7pm so that we can all watch the CrossFit Open 18.3 announcement!!!

*Come watch and hang out with the other members in the gym!!

Yoga at 7:15pm:

cross fit in fort collins

FRIDAY 

CrossFit:
CrossFit Open prep day!

If you can’t do the open workout on Saturday, today’s the day to do it!

cross fit in fort collins

SATURDAY 
CrossFit Open 18.3!

cross fit in fort collins

SUNDAY
9am rowing club and open gym

cross fit in fort collins

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cross fit in fort collins

Weekly Workouts Feb. 26th – Mar. 4th

cross fit in fort collins

“MAX OUT MONDAY”

CrossFit:
Snatch 1-1-1-1-1, using heaviest weight per set
Clean & Jerk 1-1-1-1-1, using heaviest weight per set

CrossFit Cardio:
For Time:
82 Cals on the Bike
82 Ab-mat situps
82 Wall balls
82 Cals on the Rower
*Tribute to the 82nd Airborne Division :)

CrossFit Cardio:
3 Rounds for Time:
Row 1000m
50 Double-unders

CrossFit Cardio:
7 Rounds for Time:
7 Box Jumps
70ft walking lunges
7 Cals on Assault Bike
70ft bear crawls
7 Air squats
7 Pushup
7 Pullups

cross fit in fort collins

TUESDAY 

CrossFit:
“Garrett”
3 rounds for time of:
75 Air Squats
25 Handstand Push-up (rings)s
25 Pull Up (L)s

cross fit in fort collins
WEDNESDAY

CrossFit:
For distance:
Run, 35 mins

cross fit in fort collins
THURSDAY 

CrossFit:
50-40-30-20-10 reps, for time of:
Kettlebell Swing, 1.5/1 pood
Sit-up

*Reminder there will be only open gym 6pm-7pm so that we can all watch the CrossFit Open 18.2 announcement!!!

*Come watch and hang out with the other members in the gym!!

Yoga at 7:15pm:

cross fit in fort collins
FRIDAY 

CrossFit:
CrossFit Open prep day!

If you can’t do the open workout on Saturday, today’s the day to do it!

cross fit in fort collins
SATURDAY 
CrossFit Open 18.2!

cross fit in fort collins
SUNDAY
9am rowing club and open gym

cross fit in fort collins

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gyms in fort collins

Weekly Workouts Feb 19-25th

gyms in fort collins

MONDAY 

CrossFit:
"Fran" (The most famous CrossFit Workout)
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up

CrossFit Cardio:
10min EMOM (Every Minute on the Minute)
15 wall balls

CrossFit Cardio:
For time:
Alternate with a partner each rep
150 wall balls

CrossFit Cardio:
For Time:
150 wall balls

gyms in fort collins 

TUESDAY 

CrossFit:
Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
 
gyms in fort collins

WEDNESDAY

CrossFit:
“Gwen”
Clean & Jerk 15-12-9

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping.

Use same load for each set.

Rest as needed between sets.

gyms in fort collins

THURSDAY

CrossFit:
Griff
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

*Reminder there will be only open gym 6pm-7pm so that we can all watch the CrossFit Open 18.1 announcement!!!
*Come watch the Open announcement and hang out with the other members in the gym!!

Yoga at 7:15pm

gyms in fort collins

FRIDAY 

CrossFit:
CrossFit Open prep day!

If you can’t do the open workout on Saturday, today’s the day to do it!

gyms in fort collins

SATURDAY 
CrossFit Open 18.1!

gyms in fort collins 

SUNDAY
9am rowing club and open gym

gyms in fort collins

 

 

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functional training in fort collins

February’s Member of the Month – Zach Burrows!

functional training in fort collins

Congratulations to Zach Burrows for being February’s Member of the Month!

functional training in fort collins
(Burrows and Linda T. are great friends and have epic throw downs!)

Humans have a certain affinity for bears. They are majestic and beautiful in their powerful nature. Their cubs are thought of as the most adorable creatures on earth and the center of too many viral videos to count on the inter-webs…They are also the kings of their domains, they demand respect from every other species in their environment and command with authority over their domain. Some people like Zach, also commonly called by his last name Burrows, even earn the nickname of “Bear.”

functional training in fort collins
(Burrows with his girlfriend Emmylou (sorry single ladies), and Mikey Ochs)

Burrows certainly epitomizes his nickname “Bear.” He has a prominent presence wherever he goes, exuding power. Once a workout begins his strength and grit are clearly apparent and bear-like. He has incredible strength and much like a bear, surprises you by equally impressive agility and speed!

functional training in fort collins

However unlike some massive Kodiak Grizzly bear that you keep your distance from, Burrows is one of the nicest, kindest people you’ll likely ever meet. He has a quiet demenor but is very social and sincere in his interactions with everyone. He has a great sense of humor and loves a good laugh. If he doesn’t know who you are he’s likely introduced himself, and made a point to get to know you, then cheered you on and encouraged you during a workout!

functional training in fort collins

Burrows is incredibly humble and coachable. He has made ton’s of progress as he does his absolute best to work on the form we are focusing on during any given class. He does the extra mobility drills we teach before every class he’s in, to increase his ability to perform movements more efficiently and effectively.

functional training in fort collins
(Burrows and Coach Bre are captain’s of team “Thicknastics”)

If Bear is his nickname, “Hard Work” has to be his middle name. Burrows is incredibly motivated to improve and loves to compete. He attacks the workout of the day regardless of what it is. And if work has kept him out of the gym then he likely will stay longer to make up 2-3 extra days workouts! The extended intensity he can bring to multiple sessions is simply remarkable. But he does these extra sessions very intelligently and listens to his body when he needs to rest. On many occasions rather than doing multiple workouts in a day, he will come to the gym just to mobilize, stretch, recover, socialize and encourage everyone else doing a workout.

functional training in fort collins
(Sometimes Burrows comes in a 5am to train, other times just to NO REP Coach Nate L. lol…)

Burrows represents the Yeti Cave mottos “Win the Week,” and “Move More, Live More” well. Congratulate him when you see him, on being February’s Member of the Month 🙂

functional training in fort collins
(Picture of Burrows and Mike during the CrossFit Team Series I believe…)

#WintheWeek
#MoveMoreLiveMore

functional training in fort collins
(Burrows battling during Yeti Cave CrossFit’s Winter Warrior, the event name “Winter Warrior,” was actually Burrow’s idea!)

functional training in fort collins
(Burrow’s and his best buddy Mike teaming up in Kansas)

functional training in fort collins
(Burrow’s and Mike are great teammates, true competitors!)