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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fitness community

October’s Member of the Month – Lisa Dysleski

Congrats to Lisa Dysleski on being October’s member of the month!

Here was your hint:

“­­­­­­­_________________, (Dysprosium) has a high thermal neutron absorption cross-section, meaning that it is very good at absorbing neutrons. Because of this, it is used to make the control rods that are put into nuclear reactors to absorb excess neutrons and stop fission reactions getting out of control.”

fitness community

This was the hint because one day as I was writing names on the board I put “Lisa Dys” to differentiate between the two Lisas at the gym. Lisa Dysleski let me know that “Dy” is the symbol for the chemical element Dysprosium, which we agreed would be a pretty great nickname for her, being an ex-CSU chemistry professor! She has since moved on from teaching, to be the all powerful, Associate Dean at the CSU College of Natural Sciences (Tony Franks lead advisor, I’m sure of it!).

fitness community

Lisa was reffered to the gym by a friend. She came into fundamentals not sure if it was the right environment for her or not…

fitness community

At the time, we were running Fundamentals in the evening during the week, she waded her way towards the back of the gym trying not to be noticed as a busy and very eccentric class finished up. Then, coach Mike jokingly shouts “Hey! I know you! You failed me in Chemistry!” Lisa chuckles and says, “noooooo…you failed YOURSELF!” The two chatted and joked for a minute before class and Lisa began Fundamentals, the start of her legendary Yeti Cave journey, in becoming one of the many rockstars in the gym.

fitness community

Running for the sake of running…the very nightmare that brings many into a CrossFit gym to avoid. Lisa’s goal was a bit different. We set out to make her a healthier, functional, safer, stronger, and faster runner. Why would someone want that?! Well Lisa came from an Ultra running background…she had completed not one, but FOUR 100 MILE RACES! And our goal was to fix her up and help her able to do whatever she wants, even another 100 mile race if she wanted too.

fitness community

Lisa is typically found at the 5:15am class, but is known about in all the classes at the gym. Much like Austin setting the bar for the men for the day, her scores are often used as a benchmark by the ladies in the later classes. A difficult mark to beat that’s for sure!

Lisa never came into Yeti Cave with the intention of being competitive with other people, but she does compete with herself immensely. She started faithfully inputting her workouts in Beyond the Whiteboard when she started and was HOOKED on bettering those pesky scores/grades that the workout tracking system gives out. Since she has joined the gym, Lisa has averaged 4.2 workouts per week. When she started at the gym the “BTWB overlords” gave her a 33 overall fitness level. As you can imagine for someone who completed four 100mi races, that did not sit well with her. Since then, her overall rating has DOUBLED to a 66 overall! Which is right on track with what Beyond the Whiteboard says progression typically takes. Check out: https://btwb.blog/2014/07/08/how-long-does-it-take-to-improve-in-crossfit/

fitness community

What’s also very cool is how supportive she is of everyone in the gym. There have been countless stories of people doing various races/events in town and they report how “yes it was fun, but WOW, how cool that LISA came to watch!”

fitness community

Since Lisa isn’t known to be someone seeking out crowds, I was pleasantly surprised when she joined a team of Yetis to compete at the Project Uplift competition in September. Lisa, Caty Bator, Ryan, and Austin Pace, of course had the most bad ass name of all the teams, the “Slaughterers…” And being a collective group of some of the smartest at the gym, their shirts were pretty clever. Can you read the elements on the shirts they made for the comp in this picture?

fitness community

Lisa is quite inspirational to many in the gym. Currently she’s been doing not only the class workouts but extra rowing workouts, as she plans to CRUSH the marathon row all on her own when that rolls around in the gym programming. And when I say extra workouts I mean casually going 10k..12…14…16k after a hard CrossFit workout!

fitness community

People admire not just the extra dedication, extra workouts but also her outstanding form! She loves when I ask her to demo a movement during class 😉

fitness community

I feel lucky to have Lisa at the gym. She is so smart and must internally deal with so much to put up with me as her knuckle dragging caveman coach 😉 It’s a blast to hear about her crazy running, adventures with her cool husband, and science stories. If you see her, be sure to congratulate her on being the Yeti Cave Member of the month this month!

#movemorelivemore

#wintheweek

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gyms near me

Weekly Workouts October 1- 5th

gyms near me

Monday

Linda
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Clean, 0.75x bodyweight

gyms near me

Tuesday

2018 CrossFit Games Regional Event 6

For time:
4 Rope Climbs
16 Thrusters, 155/105 lbs
3 Rope Climbs
12 Thrusters, 155/105 lbs
2 Rope Climbs
8 Thrusters, 155/105 lbs

Time cap: 7 mins

*For time-capped scores, add 1 sec for every rep you did not complete to be ranked accordingly.

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Wednesday

Row : 10x 200 m, rest 1:30 between efforts

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Thursday

Front Squat 3-3-3, using heaviest weight per set
Push Press 3-3-3, using heaviest weight per set
Thruster 3-3-3, using heaviest weight per set

Yoga at 7:15pm

gyms near me

Friday

Overhead Squat 5x3 at 80% 1RM

Rest as needed between sets.

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

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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Member of the month

Greg Rittner, the “Mustache Wonder,” is September’s Member of the Month

It’s a bird…It’s a plane…it’s Superman….no…it’s the 3rd best mustache in America!!!

Congrats to Greg Rittner for being September’s member of the month!

Member of the month

One day Coach Mike brings a friend (Greg) into the gym. I was a bit skeptical due to what the workout entailed that Mike and Greg were actually friends… it was a brutal hero workout name’d “Coffland,” and I figured there was no way Mike was bringing someone he liked in for such a tortourous workout!

Coffland

Click the hyper-link above to learn more about the Hero that this workout is named after:

For Time:

Hang from the pull-up bar for 6min

*Each time you drop from the bar, immediately do 800m run, 30 push-up and get back on pull-up bar

Member of the month

I asked Mike what he was thinking, or was Greg already in good shape??? I made sure Greg knew that he could slow down at any point, rest and grab water, to just have fun with a TOUGH first CrossFit workout.

Member of the month

I remember at some point I walked outside to check on everyone running, looking especially for Greg…I hadn’t seen him in awhile…

Member of the month

Standing by the tree out front, I waited to see if Greg would appear from behind one of the buildings that obscures our 800m run route. A decent amount of time elapses and I go inside thinking I missed him somehow, turns out I did miss him, he was laying on the ground in between the couches and cubbies like a wounded animal!

Member of the month

I walked over to Greg he seemed ok, but extremely fatigued. I invited him to sit or lay on the couch but he said he prefered to stay where he was…I felt bad for the guy, I’m never out to crush someone like that intentionally, especially not on their first day.

Greg did get up again and continued to battle through some portion of the workout until the time cap for the day. Impressive, clearly a tough dude.

Member of the month

After the workout I checked in with Greg again, figuring this would be the last time ever to see him, due to an awful first experience, and to my surprise he signed up that day before leaving!

Member of the month

Ever since he joined, I don’t think Greg has missed a single day unless he’s been traveling for work or vacation… His dedication to the process, patience and good humor are commendable. Not only is he humbly learning, and listening to his body, he adds tons of positive energy to each class everyday. He goes out of his way to say hi to people and is always in good spirits. His positive outlook on training and life are perfect for making exercise a sustainable healthy habit.

Member of the month

Not only is he lifting more weight, moving with higher quality, and getting faster times, he also won both Nutrition Challenge categories, “overall % fat loss” and “muscle gain!”

He talks all the time about how he is changing his eating and drinking habits and feels great about doing it. He’s not giving anything up, he lives life to the fullest but now he’s thinking about how he will feel in the gym if he eats or drinks a certiain way, then as a result he performs better in the gym, feels better all day and is more motivated to stay healthy outside the gym! A positive reinforcement circle!

Member of the month

For Greg it has also become a family affair here at the gym, his “super-wife” Stef, is his biggest supporter and is proud of his progress, I love seeing her encouraging posts on social media about the family! J She is famous at the gym for her strength and acrobatic skill from her Lyra training, and their kiddos Eleanor and Benjamin are pretty much mini Yeti Cave Mascots, with Apollo as their side-kick. They watch mom and dad closely, it will be exciting to see them pursue athletic and healthy living too!

Member of the month

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

#wintheweek

#movemorelivemore

Member of the month


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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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Weekly Workouts August 20-26th



Monday

For time, using a single dumbbell:
10 Weighted Pull-ups, 50/35 lbs
40 Overhead Lunges, 50/35 lbs
10 Weighted Pull-ups, 50/35 lbs
30 Alternating Snatches, 50/35 lbs
10 Weighted Pull-ups, 50/35 lbs
10/10 Overhead Squats, 50/35 lbs
10 Weighted Pull-ups, 50/35 lbs
10 Turkish Get-ups, 50/35 lbs
10 Weighted Pull-ups, 50/35 lbs



Tuesday

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.



Wednesday

Overhead Squat 5-5-5, using heaviest weight per set
Snatch Balance 3-3-3, using heaviest weight per set
Hang Squat Snatch 1-1-1, using heaviest weight per set



Thursday

“Jack”
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.


Yoga at 7:15pm



Friday

Overhead Squat 5x8 at 65% 1RM

Rest as needed between sets.

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



Saturday

Team Workouts
Fundamentals 11am-12:15pm

workout

Sunday

Boot Camp 9am-2pm

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workout

Weekly Workouts August 6-12th



Monday

Overhead Squat 1 Rep Max



Tuesday

21-18-15-12-9-6-3 reps, for time of:
Triple Under
Bike Calorie



Wednesday

7 rounds for time of:
5 Power Snatches, 135/95 lbs
Sprint 200 m, sub-40 secs

If the sprint takes longer than 40 secs, redo it before moving back to the Power Snatches.



Thursday

Complete as many rounds as possible in 25 mins of:
20 Push-ups
30 AbMat Sit-ups
40 Row Calories


Yoga at 7:15pm



Friday

2018 CrossFit Games Qualifier 2 Teens and Masters 35-54

4 rounds for time of:
25 Chest-to-bar Pull-ups
5 Cleans, 245/170 lbs

Time cap: 15 minutes



Saturday

Team Workouts
Fundamentals 11am-12:15pm

workout

Sunday

Boot Camp 9am-2pm

workout

workout

workout

workout

workout

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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