Thursday 10-18-18

Step with care and great tact, and remember that life’s a great balancing act.
— Dr. Seuss

CrossFit

Strength

4 Rounds

6/6x Weighted Lunges

10/10x lateral mini band steps

10x Banded good mornings

rest as needed

Conditioning

3 Rounds for time:

400m run

30x KB swings (overhead)

15x box jumps 24/20’’

Recovery

3-5x Jefferson curls

10/10x Bird Dogs

Childs pose

Ski Conditioning

1) 7 Rounds

5/5x Lateral Squat - inc weight until hard but doable

20 sec skaters

7x weighted toes to ski

2) 3 Rounds

50m reverse sled drag

10x squat jumps

50m reverse sled drag

5/5x jumping lunges

20 sec airdyne sprint

3) 5 Rounds

20 sec DB burpees

20 sec Squat hold with DBs

20 sec rest

Wednesday 10-17-18

He that dares not grasp the thorn should never crave the rose.
— Anne Bronte

Interval Weight Training

1) 3 Rounds

12x Thrusters @ 40/30kg

1 min step ups

1 min rest

2) 3 Rounds

12x DB or KB Suitcase deadlifts

1 min shuttle sprints

1 min rest

3) 3 Rounds

8x dips

8x push ups

8x RDL

8x dragon flag

Tuesday 10-16-18

I know not age, nor weariness, nor defeat.
— Rose Kennedy

CrossFit

Strength

1) Work to 1RM Squat Clean

2) 8 min EMOM:

3x Squat Clean @ 60-70% of part (1)

Conditioning

5 min AMRAP:

4x pull ups

6x Weighted burpee step ups @ 25#/15# DBs

8x KB swings

-rest 2 min-

5 min AMRAP:

4x pull ups

6x DB Push Press @ 35#/25#

8x KB swings

Recovery

1-2 minutes each:

OH wall stretch

Bretzl

Ski Conditioning

1) 4 Rounds

12x Deadlift

12x double foot hop over bar

12x sit ups

2) 4 Rounds

30 sec wall sit

45 sec SkiErg sprint

Rest to recovery

3) 5 Rounds

20 sec DB Thrusters

20 sec DB hold in squat

20 sec rest

This Week At The Gym (Oct 15th-20th)

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CrossFit Workouts Week of October 15th - 20th

Monday

Fight Gone Bad! We’ll be re-testing from 2 months ago so get ready to come throw down right away this week.

Tuesday

We’ve got a 1RM Squat Clean, EMOM for 8 min squat cleans, and some short AMRAPs with pull-ups and swings.

Wednesday

Interval weight training! Thrusters and step ups followed by deadlifts and shuttle sprints. A short bodybuilding circuit to finish up.

Thursday

Weighted lunges with some banded glute work first, and then a run/KB swings/box jump conditioning circuit.

Friday

Heavy Deadlifts and toes to bar to work the midsection, then we’ll be breathing hard with a rowing and bodyweight 10 minute burner.

Saturday

A weekend isn’t right without a good team workout…

Saturday 10-13-18

Just play, have fun, enjoy the game.
— Michael Jordan

Strength

4 Rounds

8x KB Z-Press

max effort L-sit

rest as needed

Conditioning

In teams of 2:

1000m row

50x ball slams

50x box jump overs

1000m row

50x toes to bar

50x kipping pull ups

1000m row

Accessory

2 Rounds

10/10x single leg glute bridge

10/10x bird dogs

5x “dive bombers” (down dog flow to up dog)

Friday 10-12-18

Life is not important except in the impact it has on other lives.
— Jackie Robinson

Strength

10-8-6-4-2

Front Squat

GHD Sit ups

Conditioning

21-15-9 Reps for time:

2 for 1 Wallballs

Burpee Box Jumps 24’’/20’’

Recovery

Banded hip capsule - anterior & posterior

Childs pose

Thursday 10-11-18

The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you believe it 100 percent.
— Arnold Schwarzenegger

Interval Weight Training

1) 3 Rounds

8/8x Barbell reverse lunges

2/2x Jumping lunges

Row 300m

Rest 90 sec

2) 3 Rounds

8x Deadlift

4x Box Jumps

200m run (or 10x 20m shuttle sprints)

Rest 90 sec

3) Team SkiErg Relay (split into two groups)

Ski Conditioning

1) 4 Rounds @ heavy KB

5x Goblet Squat

5x KB Swing

5x RDL

2) 5 Rounds

Max reps front squat @ 60% of 1RM

3/3x KB kick throughs

3) 5 Rounds

6/6x weighted step ups

40 sec plank

8x banded good mornings

4) 5 Rounds

20 sec DB squat clean

20 sec Hold in bottom squat

20 sec rest

Wednesday 10-10-18

Develop success from failures.

Strength

5 Rounds

5x Strict Press

5x Bent over row

rest as needed

Conditioning

5 Rounds @ 50/35# DBs

12x Deadlift

9x Hang Power clean

6x Shoulder to overhead

rest 60 sec

Accessory

2-3 Rounds

5x Strict toes to bar

5x KB good mornings

10/10x seated Russian twists

30 sec plank shoulder taps

Tuesday 10-9-18

Remember, today is the tomorrow you worried about yesterday.
— Dale Carnegie

CROSSFIT

Strength

5 Rounds - increase weight

Power Clean + Hang Squat Clean

Conditioning

16 min AMRAP:

500m row

40x air squats

30x sit ups

20x box jumps

Recovery

Elevated pigeon

Jefferson Curls

SKI CONDITIONING

1) 5 Rounds

6/6x Sandbag cosssack squats (lateral squats)

12x lateral plate hops (Stack 2x45#s)

8x DB Bench Press

2) 4 Rounds

10x GHD Sit ups

10x Deadlift (use ~60% of 5RM)

1 minute SkiErg

90 sec rest

3) 5 Rounds

15 sec weighted DB Burpees

15 sec squat hold with DBs

30 sec rest

Monday 10-8-18

Success is a lousy teacher. It seduces smart people into thinking they can’t lose.
— Bill Gates

Strength

4 Rounds

4x Strict Pull-ups

20 sec Handstand hold or HSPU

rest as needed

Conditioning

600m run

21x Goblet Squat

15x Toes To Bar

400m run

15x Goblet Squat

12x Toes To Bar

200m run

9x Goblet Squat

9x Toes to bar

Recovery

Foam roll back, quads, t-spine

This Week At The Gym

mel belt.jpg
If opportunity doesn’t knock, build a door.
— Milton Berle

CrossFit Workouts This Week (Oct 8th-13th)

Monday

We start the week with pull-ups and handstand holds, working on that upper body strength. The conditioning will have you running with goblet squats and toes to bar.

Tuesday

A Power clean complex followed by a 16 min AMRAP of rowing and bodyweight exercises. This’ll be a burner!

Wednesday

Today we have barbell presses and bent over rows, followed by a dumbbell complex for conditioning.

Thursday

Interval Weight Training Day. Single leg work first with barbell lunges and jump lunges and rowing, followed by Deadlifts, jump squats and running, and then we’ll wrap it up with a SkiErg relay!

Friday

Working the midline here with a Front Squat / GHD sit up countdown for strength, and then a short wall ball / burpee effort to get the heart thumping.

Saturday

We’ll do some KB Z-presses and L-sit work, followed by a fun team workout to start your weekend off on a good note!

Friday 10-5-18

Tell me and I forget. Teach me and I remember. Involve me and I learn.
— Ben Franklin

Interval Weight Training

3 Rounds

10x Barbell Jump Squats

200m run or 10x shuttle sprints

rest 90 sec

3 Rounds

10x Push Press

row 250m

rest 90 sec

For time:

25x wall balls

25x box jump overs

25x burpees

Thursday 10-4-18

If I knew I was going to live this long, I’d have taken better care of myself.
— Mickey Mantle

Strength

10 min, EMOM:

3x Squat Cleans

Conditioning

4 Rounds against a 3 min clock:

200m run, then AMRAP with remaining time:

4x squat thrust

6x air squat

10x KB Swings

*rest 1 minute between rounds

Accessory

2 Rounds

30 sec founder

15/15 sec woodpecker

60 sec rest

Wednesday 10-3-18

Growth and comfort do not coexist.
— Ginny Rometti

Strength

4 Rounds

8x DB Bench Press @ 2121 tempo

8/8x Single arm DB Row @ 2121 tempo

rest as needed

Conditioning

In teams of 2:

90x Wall Balls

80x Calorie row

70x Weighted Step ups @ 35#/25# DBs

60x Calorie row

50x Burpee Box Jumps

40x Calorie row

30x Power Clean @ 50/35kg

20x Calorie row

10x Thrusters @ 50/35kg

Recovery

Foam roll back, quads, t-spine for 5 minutes

Tuesday 10-2-18

A champion is someone who gets up when he can’t.
— Jack Dempsey

Strength

10-8-6-4-2

Front Squat - increase weight

Strict Toes to bar

Conditioning

600m run

15x Ground to Overhead

400m run

10x Ground to overhead

200m run

5x Ground to overhead

Recovery

2 min each:

Couch

Banded posterior hip capsule

Monday 10-1-18

Accept the challenges so you can feel the exhilaration of victory.
— George S. Patton

Strength

5 Rounds

2x Strict Press

3x Push Press

1x Jerk

Conditioning

4 Rounds @ 50#/35# DBs

12x DB Deadlifts

12x DB Lunges

50m sled push

rest 1 minute

Accessory

5x Dragon flags

10/10x single leg glute bridge

10/10x lateral mini band walks

This Week At The Gym (Oct 1st-Oct 6th)

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New Classes Starting This Week!!

Altitude Kids begins Monday, Oct 1st at 4:00pm! The month of October will be free for all current members. Please get there as early as possible to get your child registered.

Ski Conditioning begins Tuesday Oct 2nd - your choice of either 9:30am or 5:30pm

Foundations Workshop with Angie Kelley is on Saturday October 6th at 9:30am-10:30am. Email us to get registered! $12 for members, $15 for non-members. There will be NO CrossFit Class this day.


Monday

We’ll kick off the week with an overhead press complex (press + push press + jerk), and then work the lower body and lungs with DB lunges and sled pushes.


Tuesday

We’ll work the midsection with front squats and strict toes to bar, followed by a row + ground to overhead countdown.


Wednesday

Mid week we’ll work on some shoulder activation, tempo bench press and DB rows. Part 2 has a team chipper workout.


Thursday

We’re working on hang squat cleans first, followed by a set of 3 min AMRAPs full of bodyweight and running with short breaks in between.


Friday

Winding down the week with a really good IWT - its got jump squats and running, push presses and rowing, and a med ball finisher.


Saturday

We’ll work in some single leg stuff with split squats and glute bridges, followed by another team workout here.