Weekly Workouts August 14-18th

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CrossFit in North Fort Collins

Weekly Workouts August 14-18th

CrossFit in North Fort Collins=
“MAX OUT MONDAY”

CrossFit:
20min
Establish 1RM Bench Press
-then-
20min ARMAP:
Run, 400 m
Max rep Overhead Squats, 1x bodyweight

CrossFit Cardio:
For Time:
50 cal on the Assault Bike

CrossFit Skills:
Yoga with Dai


TUESDAY 

CrossFit:
2017 CrossFit Regionals Event 1
For time:
1,200-m run
-Then-
12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Men wear a 20-lb. vest
Women wear a 14-lb. vest

 CrossFit in North Fort Collins
WEDNESDAY

CrossFit:
2017 CrossFit Regionals Event 4
For time:
Handstand Walk, 60 ft
10 Toes-to-bars
10 Double Kettle-bell Deadlifts, 150/106lbs
Handstand Walk, 60 ft
12 Toes-to-bars
12 Double Kettle-bell Deadlifts, 150/106lbs
Handstand Walk, 60 ft
14 Toes-to-bars
14 Double Kettle-bell Deadlifts, 150/106lbs
Handstand Walk, 60 ft
16 Toes-to-bars
16 Double Kettle-bell Deadlifts, 150/106lbs

CrossFit Cardio:
30min Assault Bike Ride
Every 3 min hop off and perform 10 reps of one of the following exercises:
Pull-up
Pushup
Air Squat
Ab-Mat Sit-up

CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice? Kipping pull-ups will be the default focus


THURSDAY

CrossFit:
3 rounds for time of:
Row, 250 m
12 Squat Snatches, 65/45 lbs
21 Push-ups

FRIDAY

CrossFit:
Hang Squat Clean 3-3-3
Front Squat 3-3-3
Split Jerk 3-3-3

CrossFit Cardio:
10 intervals
Bike 10cal, rest 1min between rounds

CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice? Kipping pull-ups will be the default focus

CrossFit in North Fort Collins

 


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CrossFit near me

Weekly Workouts July 31st – August 4th

Couple announcements and then the workouts listed below:

Nutrition Challenge Winners:
*This 6 week challenge measured the % of body fat lost, of the starting amount available to lose.

Woman: 
1st Laura, lost 34.6% of the total fat on her body!
2nd Stacey, lost 13.3% body fat
3rd Bev, lost 8.7% body fat

Men: 
1st Erik F., lost 33.8% body fat!
2nd Karl, lost 14.6% body fat
3rd Chris, lost 11.2% body fat

Gym Schedule:
Friday, August 4th:
The gym WILL be open for open gym from 4:15p and 5:15p classes.  This is a change from the last announcements as we now have someone to open the gym then.

Tuesday, August 8th: 
The gym will be closed from 4pm-7pm so that we can go run in the "Mountain Mile."  I will be running in full Yeti Costume and have one more for any volunteers that want to wear that during the 6pm fun run.  Mike, T-rex running?!  
*We will still have Fundamentals at 7:15pm though!
*Register for $15 at: http://www.mountainmile.com/

CrossFit near me
“MAX OUT MONDAY”

CrossFit:
20min
Establish 1RM Clean and Jerk
-then-
Tabata Pushups
Tabata Pull-ups

CrossFit Cardio:
8 intervals:
Row 500m
Rest 2min in-between rounds

CrossFit Skills:
Yoga with Dai


TUESDAY 

CrossFit:
For time:
15 Push Press, 0.75x bodyweight
5 Rope Climbs, 15 ft
12 Push Press, 0.75x bodyweight
4 Rope Climbs, 15 ft
9 Push Press, 0.75x bodyweight
3 Rope Climbs, 15 ft
6 Push Press, 0.75x bodyweight
2 Rope Climbs, 15 ft
3 Push Press, 0.75x bodyweight
1 Rope Climb, 15 ft

 
WEDNESDAY

CrossFit:
50-40-30-20-10 reps, for time of:
Wall Ball, 20/14 lbs
Box Jump, 24/20 in

CrossFit Cardio:
4 intervals:
Row 1000m
Rest 4min in-between rounds
CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice, “Jerks” will be the default movement

THURSDAY

CrossFit:
For time:
Row 1000m


FRIDAY

CrossFit:
For time:
150 Single Unders
20 Bar Muscle-ups
10 Squat Cleans, 115/75 lbs
150 Single Unders
15 Bar Muscle-ups
15 Squat Cleans, 115/75 lbs
150 Single Unders
10 Bar Muscle-ups
20 Squat Cleans, 115/75 lbs
150 Single Unders

CrossFit Cardio:
10 intervals
Row 100m, rest 1min between rounds

CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice, “Jerks” will be the default movement

CrossFit near me

 


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cross fit in fort collins

July’s Member of the Month Austin Pace

July’s Member of the month is Austin Pace!

Austin was one of the gym’s first members and quickly became the 6:15am “Class Captain.” He originally came in with the intent to get back to his old football shape and to be able to keep up with his fast-running wife, who likes to make him run with her. Gotta be able to keep up while she’s pushing the baby stroller right?!

With the last name being Pace, it seems incredibly appropriate, since he quickly became the “Pace-setter” for all the evening guys and gals! If Austin was ever out of town for work or vacation and there was no morning time set, I would get a good laugh at the hysteria and outrage in the afternoon that Austin didn’t “test” the workout for everyone.

Austin also has a great sense of humor and is positive every session. The morning that I’m writing this he came into the gym in his finest “Yeti-Monster” shirt. He also was the only one in the gym I know of that deliberately “prepped” for the Nutrition Challenge before it started. In other words he tried to pack on the weight prior to weighing-in…we’ll see if it paid off for him soon enough!

cross fit in fort collins

Since he’s always in for the early class, many of you haven’t had the chance to meet Austin in person. But if you ever catch him, or see him on the weekend for a team workout, thank him for the body tempering devices. He was the master-craftsmen that welded our large and small body-tempering tools. I think I’ve used these to help just about every single gym member relieve pain and soreness and improve mobility.

Austin represents the Yeti Cave mottos “Win the Week,” and “Move More, Live More” well. Be sure to congratulate him on being July’s Member of the Month J

#WintheWeek
#MoveMoreLiveMore


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CrossFit near me

Weekly Workouts June 19-23rd

MONDAY

CrossFit:
20min
Wendler Week 3: Deadlift
5x 40%; 5x 50%; 5x 75%; 3x 85%; 1 plus x 95%
- then -
20min
Back squat 3-3-3-3-3 reps

CrossFit Cardio:
30min AMRAP:
5 x Burpee over the box
5 x Box Jump
5 x Pushup
Run x 200m

CrossFit Skills:
Yoga with Dai

Barbell Club:
20min
Wendler Week 3: Deadlift
5x 40%; 5x 50%; 5x 75%; 3x 85%; 1 plus x 95%
- then -
20min
Back squat 3-3-3-3-3 reps

TUESDAY

CrossFit:
5 rounds for time of:
10 kettlebell clean and jerks, (M: 53lb; W: 35lb) each hand simultaneously
3 muscle-ups

WEDNESDAY

CrossFit:
Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:
 55 deadlifts
 55 wall-ball shots
 55-calorie row
 55 handstand push-ups
*Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
*Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

CrossFit Cardio:
For Time:
Run 1200m
Rest 2min
100 Burpees
Rest 2min
Assault Bike 3mi

CrossFit Skills:
Handstand pushups progressions

Barbell Club:
Hang Snatch + Overhead Squat
1-1-1
Overhead Squat
3-3-3

THURSDAY

CrossFit:
Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps

FRIDAY

CrossFit:
Midline March:
3 rounds for time of:
 25 GHD sit-ups
 50-foot handstand walk
 50-foot overhead walking lunge, 155 lb.

CrossFit Cardio:
10 rounds, each for time:
10 x jumping lunges (each leg)
Run 400m
Rest 2min

CrossFit Skills:
Handstand pushup progressions

Barbell Club:
5 Push Press + 1 Pause Jerk
1-1-1
Back squat
5-5-5

 


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CrossFit in Fort Collins

Weekly Workouts June 12th-16th

MONDAY

CrossFit:
20 min
Wendler Week 2: Deadlift
3x 40%; 3x 50%; 3x 70%; 3x 80%; 3 plus x 90%
- then -
4 rounds for time of:
15 Ring Dips
30 GHD Sit-ups or Ab-mat situps
Run, 400 m

CrossFit Cardio:
Run 2mi for time

CrossFit Skills:
Yoga with Dai

Barbell Club:
Clean High Pull + Power Clean + Hang Clean (Knee) 1-1-1

TUESDAY

CrossFit:
3 rounds for time of:
Run, 800 m
Rest 2 mins

WEDNESDAY

*Happy Birthday Coach Bre!!!

CrossFit:
CrossFit Open 17.3
*Prior to 8 mins, do:
3 rounds of:
   6 Chest-to-bar Pull-ups
   6 Squat Snatches, 95/65 lbs
- then -
3 rounds of:
   7 Chest-to-bar Pull-ups
   5 Squat Snatches, 135/95 lbs
*Prior to 12 mins, do:
3 rounds of:
   8 Chest-to-bar Pull-ups
   4 Squat Snatches, 185/135 lbs
*Prior to 16 mins, do:
3 rounds of:
   9 Chest-to-bar Pull-ups
   3 Squat Snatches, 225/155 lbs
*Prior to 20 mins, do:
3 rounds of:
   10 Chest-to-bar Pull-ups
   2 Squat Snatches, 245/175 lbs
*Prior to 24 mins, do:
3 rounds of:
   11 Chest-to-bar Pull-ups
   1 Squat Snatch, 265/185 lbs
* If all reps are completed, time cap extends by 4 mins

CrossFit Cardio:
Run 2mi for time

CrossFit Skills:
Pull-up progressions

Barbell Club:
Snatch + Overhead Squat 1-1-1
Front Squat 3 rep max

THURSDAY

*6:15pm class is Pilates with Sarah!

CrossFit:
For time:
Row, 500 m
30 Bench Press, 1x bodyweight
Row, 1000 m
20 Bench Press, 1x bodyweight
Row, 2000 m
10 Bench Press, 1x bodyweight

FRIDAY

CrossFit:
3 rounds for time of:
3 Legless Rope Climbs
6 Push Jerks, 225/155 lbs
12 Deadlifts, 225/155 lbs
24 GHD Sit-ups or Ab-mat situps
48 Wall Balls, 20/14 lbs

CrossFit Cardio:
Run 2mi for time

CrossFit Skills:
Pull-up progressions

Barbell Club:
5 Push Press + 1 Pause Jerk – 1-1-1
Back Squat – 5-5-5
Weighted Lunge – 5-5-5/leg

 


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CrossFit Kids Fort Collins

Weekly Workouts June 5th-9th

Yeti Cave CrossFit will be holding a CrossFit Kids Summer Camp for kids ages 5-12 years old coached by Nate and Sami. 

The fee is $50 for members/$100 for non-members. The camp will be six Saturdays 11am-12pm starting July 8th. 
 
You can sign up online or
at the kiosk, here is the link: https://www.yeticavecrossfit.com/gym-fort-collins-co-membership/


MONDAY

CrossFit:
20 min
Wendler Week 1: Deadlift
5x 40%; 5x 50%; 5x 65%; 5x 75%; 5 plus x 85%
- then -
Complete as many rounds as possible in 12 minutes of:
 15-ft. rope climbs, 3 ascents
 135-lb. push presses, 12 reps
 50 double-unders

CrossFit Cardio:
Burpee Assault Obstacle Course
5 Rounds for time:
10 x wall balls
5 x burpee loops through the course
5 x ladder drills

CrossFit Skills:
Yoga with Dai

Barbell Club:
5 Push Press + 1 Pause Jerk – 1-1-1
Back Squat – 5-5-5
Weighted Lunge – 5-5-5/leg

TUESDAY

CrossFit:
Workout 17.2 

Complete as many rounds and reps as possible in 12 minutes of: 
2 rounds of:  
   50-ft. weighted walking lunge 
   16 toes-to-bars 
   8 power cleans 
Then, 2 rounds of:  
   50-ft. weighted walking lunge 
   16 bar muscle-ups 
   8 power cleans 
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.  

Men use 50-lb. dumbbells  Women use 35-lb. dumbbells

WEDNESDAY

CrossFit:
5 rounds of:
 5 minutes of rowing
 5 minutes of rest
Post distance rowed for each interval to comments.

CrossFit Cardio:
20min AMRAP:
5 x burpees
5 x Assault Bike Cal

CrossFit Skills:
Pull-up progressions

Barbell Club:
Snatch High-Pull + Power Snatch + Hang Snatch (knee) – 1-1-1
Snatch Deadlift (upper thigh) – 5-5-5

THURSDAY

CrossFit:
20min to establish 3rep max:
Overhead squat
- then -
5 rounds for time of:
 100-foot handstand walk
 30 one-legged squats, alternating

FRIDAY

CrossFit:
Complete as many rounds as possible in 7 minutes of: 
10 power cleans, 135/95
20 push-ups

CrossFit Cardio:
Max height box jump
800 for time
400 for time
200 for time
100 for time

CrossFit Skills:
Pullup progressions

Barbell Club:
Snatch Push Press + OHS – 5-5-5
Pause Back Squat – 5-5-5
Press – 5-5-5

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Top CrossFit in Fort Collins

Weekly Workouts May 29th – June 2nd

This coming Friday marks the 1st full year for me of being out of the Army.  It feels like yesterday honestly, so much has happened since then.  Yeti Cave CrossFit has been a goal to pursue since 2011, I want to thank all of you for making this gym the awesome place/community that it is.

My Army buddies were my family in a sense for four years, and now I consider you all my family too.  This past year has been by far the most gratifying, exciting and happy year of my adult life.  Thanks again for the support and let's keep "winning each week" together!

MONDAY

CrossFit:
20min:
Establish 1 rep max Deadlift 
-then-
20min time cap:
For time:
 42 Ab-Mat Situps
 115-lb. squat clean thrusters, 21 reps
 30 Ab-Mat Situps
 115-lb. squat clean thrusters, 15 reps
 18 Ab-Mat Situps
 115-lb. squat clean thrusters, 9 reps

CrossFit Cardio:
Assault Bike
10 x 30/25cal each for time
Rest 1min between each round

CrossFit Skills:
Yoga with Dai!!!

Barbell Club:
3 rounds for time:
Row 1000m
15 x Hang Power Clean (135/95)

TUESDAY

CrossFit:
"Yeti"
For time:
 25 pull-ups
 10 muscle-ups
 1.5-mile run
 10 muscle-ups
 25 pull-ups

*4:15pm we will be hosting the Air Force Recruits, expect a team version of the workout

Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers.

Urban embodied positivity, hard work, self improvement and fun.

He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.

WEDNESDAY

CrossFit:
Complete as many rounds as possible in 10 minutes of:
 10 handstand push-ups to 6/3-in. deficit
 20-calorie row
 30 single-legged squats, alternating

CrossFit Cardio:
20min EMOM:
5 x burpees
5 x Assault Bike Cal

CrossFit Skills:
Pull up progressions

Barbell Club:
5min AMRAP
30/25 Cal x Assault Bike
15 x Push Press (135/95)
Rest 5min
5min AMRAP
30/25 Cal x Row
15 x Back-squat

THURSDAY

CrossFit:
Front squat 5-5-3-3-3-1-1-1-1-1 reps
 Run 1 mile

*4:15pm class we are hosting the Marine Corp Recruits again. Be ready for a team version of the day’s workout.

FRIDAY

CrossFit:
Workout 17.1
For time:
 10 dumbbell snatches
 15 burpee box jump-overs
 20 dumbbell snatches
 15 burpee box jump-overs
 30 dumbbell snatches
 15 burpee box jump-overs
 40 dumbbell snatches
 15 burpee box jump-overs
 50 dumbbell snatches
 15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
 Women use 35-lb. dumbbell and 20-in. box

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

CrossFit Cardio:
TABATA
Assault bike (Cal)
TABATA
Row (Cal)
TABATA
Pull up

CrossFit Skills:
Pull up progressions
*Stay tuned for when Pilates is happening this week!

Barbell Club:
10-9-8-7-6-5-4-3-2-1
Snatch (135/95)
Pistol (One legged squat)

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CrossFit in Fort Collins

Weekly Workouts May 22nd – 26th

MONDAY

CrossFit:
20min:
Establish one rep max back squat
- then -
20min:
Push Jerk
10-8-6-4-2

CrossFit Cardio:
Row
10 x 250m each for time
Rest 2min between each round

CrossFit Skills:
Muscleup Development

Barbell Club:
Snatch Balance
5 x 1 
Tall Snatch
3 x 2 

TUESDAY

CrossFit:
3 x Toes to Bar max Rep
3 x Ring Dips
Max Distance Broad Jump
Then Row 2k for time

WEDNESDAY

CrossFit:
Behind the neck jerk
1-1-1-1-1-1
CrossFit 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

CrossFit Cardio:
For Time:
4 Rounds for Time:
4 x Deadlift (Heavy)
Run 400m

CrossFit Skills:
Muscleup progressions

Barbell Club:
Clean & Jerk - Take to a heavy single

Front squat – Work to a heavy single; drop 10% for 2 x 1
Ring Rows – 3 x Max effort

THURSDAY

CrossFit:
Open 16.3
Complete as many rounds as possible in 7 mins of: 
10 Power Snatches, 75/55lbs 
3 Bar Muscle-ups

FRIDAY

CrossFit:
Tabata Deadlift, 185/135 lbs
Rest 1 min
Tabata Hang Power Clean, 135/95 lbs
Rest 1 min
Tabata Front Squat, 85/55 lbs
Rest 1 min
Tabata Push Press, 65/45 lbs

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

CrossFit Cardio:
3 rounds for time:
25 x Box Jump 30”/24”
50 x Ab-mat
Run 800m

CrossFit Skills:
Muscleup progressions

Barbell Club:
Tall snatch + mid-hang snatch + snatch 4 sets
(Get under that bar!  FAST FAST FAST)
Power clean + push jerk + mid-hang clean + jerk 3 sets
- then - 
3 rounds for time of:
15 Strict T2B
750m row

 


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Best CrossFit in Fort Collins

Weekly Workouts May 15th-19th

MONDAY

CrossFit:

20min:
Wendler Back Squat Week 3
Warmup set x 2: less than 50%
Set 1: 68% x 5 reps
Set 2: 77% x 3 reps
Set 3: 86% x 1 plus (aka “burnout set”)
- then -
20min time cap:
5 rounds for time of:
 Max calorie row in 60 seconds
 50-lb. Turkish get-ups
Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.

CrossFit Cardio:
For Time:
10-9-8-7-6-5-4-3-2-1
Lateral burpees over the bar
Hang power clean

CrossFit Skills:
YOGA with DAI!

Barbell Club:
Front Squat 5x5
*Heavy as possible each set
*5x warmup sets prior to first set of 5

TUESDAY

CrossFit:
For time:
 Fran
 1-mile run
Fran is 21-15-9 reps for time of 95-lb. thrusters and pull-ups. Complete Fran before running the mile.

WEDNESDAY

CrossFit:
Complete as many reps as possible in 8 minutes of:
 3 handstand push-ups
 3 cleans
 6 handstand push-ups
 3 cleans
 9 handstand push-ups
 3 cleans
 12 handstand push-ups
 6 cleans
 15 handstand push-ups
 6 cleans
 18 handstand push-ups
 6 cleans
 21 handstand push-ups
 9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
 Men clean 185 lb.
 Women clean 125 lb.

CrossFit Cardio:
For Time:
Run 100m
Rest 1min
Run 200m
Rest 2min
Run 400m
Rest 3min
Run 800m
Rest 4min
Run 400m
Rest 3min
Run 200m
Rest 2min
Run 100m

CrossFit Skills:
Hand stand walking and hand stand pushup development

Barbell Club:
OHS 5x5
*Heavy as possible each set
*5x warmup sets prior to first set of 5

THURSDAY

CrossFit:
“Cameron”
For time:
 50 walking lunge steps
 25 chest-to-bar pull-ups
 50 box jumps, 24-in. box
 25 triple-unders
 50 back extensions
 25 ring dips
 50 knees-to-elbows
 25 wall-ball "2-fer-1s", 20-lb. ball
 50 sit-ups
 15-ft. rope climbs, 5 ascents

FRIDAY

CrossFit:
500 double-unders for time.
Start a clock and at the beginning of each minute perform 3 bodyweight front squats.

CrossFit Cardio:
0-3min
10 four count mountain climbers w/ banded resistence
Row 250m
3-6min
20 four count mountain climbers w/ banded resistence
Row 250m
6-9min
30 four count mountain climbers w/ banded resistence
Row 250m
...
*Continue, adding 10 mountain climbers each 3 min round until you fail to finish in 3min

CrossFit Skills:
Pilates with SARAH!

Barbell Club:
Strict Press 5x5
*Heavy as possible each set
*5x warmup sets prior to first set of 5

 


  • -
Best CrossFit in Fort Collins

May’s Member of the Month

Maybe you know this month’s Member of the month because you saw him running around in exotic-colored man-tights. Or maybe you saw him doing pull ups in a T-rex costume. Maybe he jumped out from behind the gym’s front door and scared the sh*t out of you. Or most likely, you know him because he came an hour before his workout just to cheer you on, even though you didn’t know him well yet, let out a motivational yell before starting a workout with you, or because he stayed hours after his workout to cheer you on for your workout.

May’s Member of the month is Mike Ochs!

If you can believe it, it took a few months to get Mike into the Yeti Cave on a regular basis, he came to us from the bodybuilding fitness world which he still does on top of CrossFit. I’m not sure what initially made him as dedicated in the Yeti Cave as he is, but at this point it is his sincere love of all the people at our gym. And it shows.

Mike’s positivity is 100% contagious and no one is immune to it! Every day he gets to the gym, he brings a fun-loving, determined, motivated attitude with him, and he naturally shares that with everyone he comes into contact with. If he doesn’t know you, he makes a point to introduce himself and is genuinely interested in you and automatically cares about you, without knowing anything about you at first.

Mike is a weeeee-bit competitive as many of you know, and as many of you also are (which is a good thing!). Probably more impressive than any of Mike’s workout times is seeing him mature mentally in his approach to a CrossFit workout. Although he has a high ability level, he does well in setting aside his ego in order to get the movements right, which sometimes results in slower times or lighter lifts in the present but pays dividends in the long run. His hard work, patience and “coachability” has resulted in extremely fast progress and he is on a path to continue at an impressive rate in order to take his fitness level far as he cares to do.

Mike represents the Yeti Cave mottos “Win the Week,” and “Move More, Live More.” Tell him congrats on being May’s Member of the Month, chances are you’ll see him soon 🙂

#WintheWeek
#MoveMoreLiveMore