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

Member of the Month for August 2017

August’s Member of the month is Holly Darrah!

One day coach Bre invited her friend Morgan to try out the gym. Morgan being a stud-rugby player at CSU, was not intimidated by anything in the gym, and stepped into workouts in full stride. But she did not come alone…

Holly, Morgan’s friend, also came to try the gym that day, but she had never done CrossFit before. That did not sway Holly from jumping into the fire straight away! She signed up with Morgan and never looked back.

Holly is not our most eccentric or flamboyant member.  She is usually quiet, super nice, a little shy, and sweet (unless she is testing Morgan’s reflexes with a random high kick up and around Morgan’s head J). But this doesn’t keep her from attempting everything in class. She goes after the barbells with extreme focus and gives her best effort on everything. Because she listens so well she is making extremely fast progress, and even got her first rope climb ever last month!

What impressed and surprised me the most however was when Holly and Morgan came in one particular day. This time, Morgan was clearly not having an “A+” kinda day. She was sore, tired, lacking motivation, let’s call it an “A-“ kinda day 😉 . Turns out, that day Holly was the reason they were both in the gym! Morgan wanted to skip, but Holly was not having it, and made her friend join her for a fun fitness-filled hour at the gym! That’s what a good fitness accountability friend is there for. The whole time I would’ve expected Morgan to be dragging Holly into the gym, but here they were Holly leading the charge! I’m sure it goes both ways for Holly and Morgan in terms of who gets who through the gym doors each day, but I love the fact that they have each other to stay accountable.

Holly represents the Yeti Cave mottos “Win the Week,” and “Move More, Live More” well. Be sure to congratulate Her on being August’s Member of the Month!

#WintheWeek
#MoveMoreLiveMore


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CrossFit near me

Weekly Workouts August 7th-11th

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!

CrossFit near me

“MAX OUT MONDAY”

CrossFit:
2mile run for time
- then - 
Tabata Pushup
Tabata Pull-ups

CrossFit Cardio:
For time:
100x kettle-bell swing (53/35)
Every min that elapses you stop and perform 5 box jumps

CrossFit Skills:
Yoga with Dai

 
TUESDAY

*Gym closed 4pm-7pm, sign up for the Mountain Mile!
http://www.mountainmile.com/
CrossFit:
2017 CrossFit Games Regional Event 2
21-15-9 reps, for time of: 
Dumbbell Snatch, 80/55 lbs 
Ring Dip

CrossFit near me

WEDNESDAY

CrossFit:
Complete as many rounds as possible in 20 mins of: 
Run, 400 m 
20 GHD Sit-ups 
10 Overhead Squats, 95/65 lbs

CrossFit Cardio:
6 Rounds For time:
Run 800m
10 x burpee box jumps

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

 
THURSDAY

CrossFit:
Sumo Deadlift 5-5-5-5-5, using heaviest weight per set 
Bench Press 5-5-5-5-5, using heaviest weight per set


FRIDAY

CrossFit:
2017 CrossFit Games Regional Event 3
For time: 
Single Arm Dumbbell Overhead Walking Lunge, 80/55 lbs, 100 ft 
100 Double Unders 
50 Wall Balls, 30/20 lbs 
10 Rope Climbs, 15 ft 
50 Wall Balls, 30/20 lbs 
100 Double Unders 
Single Arm Dumbbell Overhead Walking Lunge, 80/55 lbs, 100 ft 

Time cap: 16 minutes 
*For time-capped scores, add 1 second for every rep you did not complete to be ranked accordingly.

CrossFit Cardio:
2k row for time

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

CrossFit near me

 


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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

Weekly Workouts for July 10-14th

“MAX OUT MONDAY”

CrossFit:
20 min
Establish 1RM Overhead Squat
- then -
Complete as many rounds as possible in 15 minutes of:
 21 GHD sit-ups
 14 one-arm dumbbell push jerks
Use a single, heavy dumbbell and alternate arms each rep.

CrossFit Cardio:
For time:
100 pushups
* Every time you stop perform 25 air squats

CrossFit Skills:
Yoga with Dai


TUESDAY

CrossFit:
20min:
Deadlift 3-3-3-3-3 reps
- then -
Complete as many rounds as possible in 20 minutes of:
 Run 400 meters
 15 L pull-ups
 15 hip extensions


WEDNESDAY

CrossFit:
30-20-10 reps for time of:
 35-lb/20-lb dumbbell thrusters
 Toes-to-bars

CrossFit Cardio:
For time:
100 x jumping lunges
* Every time you stop or fail to jump as you switch legs perform 20 ab-mat sit-ups

CrossFit Skills:
Snatch


THURSDAY

CrossFit:
4 rounds for time of:
 15 box jumps, 36-inch/30-inch box
 Run 400 meters


FRIDAY

CrossFit:
5 rounds for time of:
 225-lb/155-lb clean and jerks, 4 reps
 6 bar muscle-ups
 40-ft. handstand walk

CrossFit Cardio:
For time:
100 x dumbbell squat clean thrusters
*Every min stop and do 5 burpees

CrossFit Skills:
Snatch

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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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CrossFit near me

June’s Member of the Month

June’s Member of the month is Laura Veradt!

I wasn’t sure about this lady at first…She came in with a friend and seemed to begrudgingly get through the workouts. But she was STRONG and had great mobility from the start, catching onto the form of many movements quickly. I was never sure how she really felt about me or the gym for the first week or so. I remember being chastised for a picture I posted on the gym’s social media of her at some point early on…I generally don’t think too hard about the pictures I post and try to capture the cool moments of everyone in the gym…but man did I learn my lesson! We laugh about that post today 🙂

Eventually, I cracked the code of understanding Laura. She reminds me of a senior Army Non Commissioned Officer in terms of her temperament and sense of humor, not common around Fort Collins from what I’ve seen. Once I realized this, Laura’s presence and sense of humor have been a little breath of fresh air! She reminds me of the hilarious Army friends I had at Fort Bragg in the 82nd Airborne Division. It usually takes her a whole 30 seconds of walking in the gym now, until she has me laughing at whatever she says or does! It’s making me laugh typing this now as I think about the shenanigans with her!

Laura has made so much progress since she’s been here and is not afraid of new movements or ANY barbell. I’m sure many of you have seen her feriously flex and roar on top of a barbell after a lift, like a lioness over her fresh kill.

Perfect example was completing Memorial Day “Murph.” Laura was concerned initially (as many of us were) about being able to complete the workout. Staring down the barrel of two miles running, with 500 reps in the middle can be unnerving, but Laura knew to take it one step at a time, one rep at a time…turns out she finished the entire thing! Not only that but she came back to help others get through their remaining reps too (including coach Nate!). Turns out 300 air squats weren’t enough to stop Laura from squatting it out with those who needed a little help to finish or keep a certain pace!

She does all these things because she is embracing and enhancing the fun loving attitude we promote in the gym. I see her routinely cheering on others at the gym whether they are brand new or veterans of the gym. She is always trying to build the community as well. She always introduces herself to the new members and mingles with everyone.

Laura ATTACKs every workout in the gym with everything she has. She sets high expectations for herself but doesn’t let the result define her satisfaction. She is satisfied with her effort and is satisfied knowing she is making progress. As a very competitive person naturally, she does arguably the best job of anyone in the gym of not going overboard with it, remembering that each day’s workout is simply exercise in order to make life better outside the gym.

Laura does an outstanding job representing the Yeti Cave mottos “Win the Week,” and “Move More, Live More.” Be sure to congratulate her on being June’s Member of the Month!

#WintheWeek
#MoveMoreLiveMore

 


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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