Weekly Workouts June 4-10th

  • -
bootcamp

Weekly Workouts June 4-10th

bootcamp

Monday

CrossFit
Bench Press 5x10 at 60%
-then-
Each for time: Run:
8x 400 m
Rest 1:30 between efforts.

bootcamp

Tuesday

CrossFit
3 rounds for time of:
Run, 800 m
25 Toes-to-bars
25 Deadlifts, 225/155 lbs

bootcamp

Wednesday

CrossFit
TEAM WORKOUTS

bootcamp

Thursday

CrossFit
Row 5000m for time
Or
10min As many calories as possible:
Assault bike
Or
Run 3mi for time

Yoga@7:15pm

bootcamp

Friday

CrossFit
Complete as many rounds as possible in 20 mins of:
5 Snatches, 95/65 lbs
3 Muscle-ups

bootcamp

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp

Sunday
Boot Camp 9am-2pm

bootcamp

  • -
bootcamp

Weekly Workouts May 28-June 3rd

bootcamp

Monday

CrossFit
Bench Press 5x3 at 80% - ON YOUR OWN TIME (OPEN GYM)
-then-
TEAM MURPH

***ONLY TWO CLASSES TODAY 9AM AND 10AM***

bootcamp

Tuesday

CrossFit
Front Squat 10-10-10-10-10
Use the heaviest weight you can for each set.

bootcamp

Wednesday

CrossFit
TEAM WORKOUT

bootcamp

Thursday

CrossFit
Kelly
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

Yoga@7:15pm

bootcamp
Friday

CrossFit

For time:
5 Rope Climbs, 15 ft
5 Clean & Jerks, 145/115 lbs
4 Rope Climbs, 15 ft
4 Clean & Jerks, 165/125 lbs
3 Rope Climbs, 15 ft
3 Clean & Jerks, 185/135 lbs
2 Rope Climbs, 15 ft
2 Clean & Jerks, 205/145 lbs
1 Rope Climb, 15 ft
1 Clean & Jerk, 225/155 lbs

bootcamp

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp

Sunday
Boot Camp 9am-2pm

bootcamp

  • -
bootcamp in fort collins

Weekly Workouts May 7-13th

bootcamp in fort collins

Monday

CrossFit
Bench Press 5x10 at 60%
-then-
Deficit Deadlift 3-3-3-3-3
*Deficit height based on individual mechanics

CrossFit Cardio Session 1
For time:
Row 10km

CrossFit Cardio Session 2
CrossFit Open 12.1
7min AMRAP:
Burpees
*Touch an object 6in over max fingertip reach every rep

CrossFit Cardio Session 3
“J.T.”
21-15-9 reps, for time of: 
Handstand Push Up
Ring Dip
Push-up

bootcamp in fort collins

Tuesday

CrossFit
12-9-6 reps, for time of:
Hang Squat Clean, 165/115 lbs
Burpee Bar Muscle Up

bootcamp in fort collins

Wednesday

CrossFit
2 rounds for time of:
Run, 1 mi
100 Sit-ups

bootcamp in fort collins
Thursday

CrossFit
Back Squat 3-3-3-3-3

Yoga@7:15pm

bootcamp in fort collins

Friday

CrossFit
Complete as many rounds as possible in 20 mins of:
10 Chest-to-bar Pull-ups
15 Push-ups
20 Alternating Pistols
*After every 3 rounds, Run 400 m

bootcamp in fort collins

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp in fort collins

Sunday
Rowing Club 9am

  • -
move more live more

May’s Member of the Month – Liz Hysen

Congratulations to Liz Hysen for being May’s Member of the Month!

When I think about my time getting to know Liz, she represents a story that I’ve seen over and over again since starting the gym, a story about the common struggles so many people go through when starting CrossFit.   A story of bravery.

move more live more

Liz was introduced to the gym by her friend from CSU, Lisa Dysleski. Lisa told Liz, who is more quite and reserved, “don’t worry about working out with a bunch of people, the 5:15am class is never that full…” So often, it can be daunting to be in the same workout class as people that have already been doing it longer than you have.

Liz liked that the first couple classes she attended weren’t that full, but soon, 5:15am has become one of Yeti Cave’s most popular classes! But, she realized that everyone at Yeti Cave, regardless of what class time she went to, was just like her, trying to be fit and healthy, to make everyday living and adventures better and better! I’m proud of all of the gym members for being so welcoming, regardless of ability level, everyone welcomes the beginner, the same way they would a “CrossFit-fire breather.”

move more live more

As many did at the beginning of their CrossFit experience, Liz had hesitations whenever there involved a barbell movement. She came in from a running background and wasn’t familiar with the weightlifting movements. But now, she isn’t afraid to try anything. She rarely uses the 15-lb training barbell for any lift now, and goes for the 35-lb bar, she has a healthy respect for the barbell, focuses on technique and is getting better and better form on the barbell lifts every time she is in class.

Early on as a member, Liz was dealing with a bit of a knee injury, we would modify the movements to accommodate and rehab the knee. She even took advantage of personal training with our intern Brandon to work on upper body strength for awhile. Now, she has no knee pain, rarely modifies any of the movements and went on to run the Horsetooth Half Marathon faster than she did the year before! Despite not being able to run as much! What a cool accomplishment and display of personal toughness and resolve!

I was also pleasantly surprised, when I threw out the invitation to the gym members to help promote the gym at the CSU Fast and Furiest 5k race, that Liz volunteered 🙂 She was one of the first ones there, and made sure the display looked good (no way that could be left to me…lol) and was a welcoming person for people to talk to at our booth.

move more live more

I’m incredibly proud of the progress Liz has made. She gets out of her comfort zone at the gym, is incredibly hard working, patient, dedicated, and is a wonderful part of the Yeti Cave family.

Liz represents the Yeti Cave mottos “Move More, Live More,” and “Win the Week.” Congratulate her on being May’s Member of the Month next time you’re lucky enough to have her in your class 🙂

 


  • -
bootcamp in fort collins

Weekly Workouts April 30- May 6th

bootcamp in fort collins

Monday

CrossFit
Bench press
5x3 @ 75%
-then-
“18.Zero”
21-15-9 reps, for time of: One Arm Alternating Dumbbell Snatch, 50/35 lbs
Burpee Over Dumbbell

CrossFit Cardio Session 1
For time:
Row 500m

CrossFit Cardio Session 2
For time:
Row 1000m

CrossFit Cardio Session 3
For time:
Row 5km

bootcamp in fort collins

Tuesday

CrossFit
For time:
10 Muscle-ups
25 Thrusters, 75/55 lbs
Row, 1000 m
25 Thrusters, 75/55 lbs
10 Muscle-ups

bootcamp in fort collins

Wednesday

CrossFit
Eva
5 rounds for time of:
Run, 800 m
30 Kettlebell Swings, 70/53lbs
30 Pull-ups

bootcamp in fort collins

Thursday

CrossFit
21-15-9 reps, for time of:
Push Press, 135/95 lbs
Power Clean, 135/95 lbs

Yoga @7:15pm

bootcamp in fort collins

Friday

CrossFit
3 rounds for time of:
21 Row Calories
12 Handstand Push-ups
3 Rope Climbs, 15 ft

bootcamp in fort collins

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp in fort collins

Sunday
Rowing Club 9am

  • -
boot camp fort collins

Weekly Workouts April 9-15th

SHARE THIS POST ON SOCIAL MEDIA AND TAG A FRIEND FOR A FREE FITAID!

BEGINNER FRIENDLY DAYS TO BRING A FRIEND NEW TO CROSSFIT: MONDAY, FRIDAY THIS WEEK :)

boot camp fort collins

Monday

CrossFit
Bench press
5 x 10 @60%
-then-
On a 12-minute clock, 4 rounds of:
 1 minute of 1.5-pood kettlebell snatches
 1 minute of sit-ups
 1 minute of lunges

boot camp fort collins

CrossFit Cardio Session 1
“Austin’s Challenge”
3RFT:
Row 250
Assault Bike Cal 25/17

CrossFit Cardio Session 2
For Time:
Assault Bike 50 Cals
***Legs only
Rest then,
100 bupee pullups for time
CrossFit Cardio Session 3
For Time:
Assault Bike 50 Cals
***Arms only
Rest then,
100 burpees over the box for time

boot camp fort collins
Tuesday

CrossFit
“The Lyon”
5 rounds, each for time of:
 165-lb. squat cleans, 7 reps
 165-lb. shoulder-to-overheads, 7 reps
 7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.


Wednesday

CrossFit
3 rounds for time of:
 60 squats
 30 knees-to-elbows
 30 ring push-ups

boot camp fort collins

Thursday

CrossFit
Complete as many rounds as possible in 12 minutes of:
 155-lb. squat snatch, 1 rep
 155-lb. clean and jerks, 3 reps
 30 double-unders

Yoga @7:15pm

boot camp fort collins

Friday

CrossFit
Weighted chest-to-bar pull-up 1-1-1-1-1 reps
 Weighted dip 1-1-1-1-1 reps
 Run 1 mile for time

boot camp fort collins
Saturday
Team Workouts
Fundamentals 11am-12:15pm

boot camp fort collins

Sunday
Rowing Club 9am

  • -
cross fit fort collins

Weekly Workouts April 2-8th

cross fit fort collins

MONDAY 

CrossFit:
3 rounds for time of:
Run, 800 m
15 Deadlifts, 275/180 lbs
15 Strict Handstand Push-ups

CrossFit Cardio:
10min EMOM (Every Minute on the Minute)
25 sec Assault bike (cal)
35 sec rest
*score is total cals

CrossFit Cardio:
For time:
Alternate with a partner each rep
150 wall balls
*if the ball hits the ground or stops moving, do 10 abmat situps

CrossFit Cardio:
Row 1000m @ 60% effort
Rest 2 min
Row 800m @ 80% effort
Rest 2 min
Row 500m @ 95% effort
Rest 2min
Row 500m for time

cross fit fort collins
TUESDAY 

CrossFit:
Complete as many rounds as possible in 20 mins of:
10 Box Jumps, 36/30 in
15 Single Dumbbell Overhead Squats, 50/35 lbs
20 GHD Sit-ups

cross fit fort collins

WEDNESDAY

CrossFit:
3 rounds for time of:
Row, 250 m
21 Dumbbell Thrusters, 30/20 lbs
12 Chest-to-bar Pull-ups

cross fit fort collins
 
THURSDAY

CrossFit:
CrossFit Total II
Clean 1 rep
Bench Press 1 rep
Overhead Squat 1 rep

*Clean is from the ground, power or squat.

Yoga at 7:15pm:

cross fit fort collins
FRIDAY 

CrossFit:
4 rounds for time of:
Run, 400 m
50 Air Squats

cross fit fort collins

SATURDAY 
TEAM WORKOUTS!
 
cross fit fort collins

SUNDAY
9am rowing club and open gym

cross fit fort collins

cross fit fort collins

  • -
cross fit fort collins

Weekly Workouts March 26-April 1

cross fit fort collins

MONDAY 

CrossFit:
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.

CrossFit Cardio:
5 intervals each for time:
Run 400
Rest 2min

CrossFit Cardio:
10 intervals each for time:
Run 200
Rest 1min

CrossFit Cardio:
Run 2mi for time

cross fit fort collins
 
TUESDAY 

CrossFit:
For time:
12 Muscle-ups
Run, 800 m
9 Muscle-ups
Run, 400 m
6 Muscle-ups
Run, 200 m

cross fit fort collins
 
WEDNESDAY

CrossFit:
As many reps in 12 mins as you can of:
Squat Clean, 135/95 lbs, 1 min
Push Jerk, 135/95 lbs, 1 min
Squat Clean, 135/95 lbs, 2 mins
Push Jerk, 135/95 lbs, 2 mins
Squat Clean, 135/95 lbs, 3 mins
Push Jerk, 135/95 lbs, 3 mins

cross fit fort collins
 
THURSDAY

CrossFit:
10 rounds, each round for time, of:
Sprint, 100 m

Rest 1:30 between each round.

Yoga at 7:15pm:

cross fit fort collins

FRIDAY 

CrossFit:
For time:
21 Back Squats, 1x bodyweight
7 Rope Climbs
15 Back Squats, 1x bodyweight
5 Rope Climbs
9 Back Squats, 1x bodyweight
3 Rope Climbs

cross fit fort collins
 
SATURDAY 
Team workouts are back!

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

cross fit fort collins

cross fit fort collins

  • -
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

  • -
Personal Training

March’s Member of the Month – Karen!

Congratulations to Karen Landsgaard for being March’s Member of the Month!

cross fit fort collins

Gotta show some love for the original Yeti Cave gym Mom 🙂 Much overdue! Karen was one of the first members to join the gym, and other than being a Detroit Lions fan, she has been a great member of the gym!

cross fit fort collins

When she first contacted me, inquiring about the gym and about CrossFit, I got a string of text messages probably 5 pages long! She explained at length how she wasn’t “super out of shape, but not in shape,” and that she was nervous about someone “like her” being able to do CrossFit. There was too much to respond to via text, lol, so I called her to go over her concerns 😉

cross fit fort collins

Karen took to CrossFit like an excited puppy dog seeing snow for the first time! She excitedly did each new workout emphasizing form, learning new skills that she never thought she’d be able to do! She was especially excited to start fitting into clothes better again and feeling more confident and able in her body. And whether it was switching from the training bar to the women’s barbell for her lifts, learning rope climbs or nailing a pull-up, Karen’s consistent hard work quickly started to show results!

crossfit fort collins

I’ll never forget after a short period of time, Karen told me that she was able to open all the jars for cooking Thanksgiving dinner unassisted (she is quite the cook, and cooks lots of amazing food!), was carrying the huge laundry baskets by herself, was buying the 50lb bags of dog food instead of two 25lb bags, and doing extremely difficult hikes with her adventurous husband, Hank. These improvements in her daily life completely overshadowed in my mind, all of the feats of fitness in the gym. It was a perfect example of fitness in the gym improving life outside the gym! She was moving more and living more 🙂

Karen is one of the best advocates for the gym. After probably day one of her being a member at the gym I gave her the title of “gym mom,” because regardless of who came in the gym she was welcomes them and encourage them, and makes everyone in the building feel like a family.  She often will go out of her way to help me at the gym when she can, even if I never asked, I am very grateful for her help and support on so many small things! Karen has also been a great example of overcoming adversity and setbacks. At some points she has been forced to listen to her body and rest more than she wants. At 50 years young, she wants to train every single day! During her time here she has learned when she can push, when to come in for a “recovery day,” and when to rest, in order to bring intensity and focus to her workouts and maximize her fitness results in the gym and in daily life! Often rest days and recovery days can be more difficult than the hardest workouts, Karen wants to GO, GO, GO!

Karen represents the Yeti Cave mottos “Win the Week,” and “Move More, Live More” well. Congratulate her on being March’s Member of the Month 🙂

#WintheWeek

#MoveMoreLiveMore