Tuesday 9-17-19

To keep our body in good health is a duty. Otherwise we shall not be able to keep our mind strong and clear.
— Buddha

Interval Weight Training

1) 3 Rounds

10x Thrusters - rest as needed

60 sec jump rope

60 sec rest 

2) 3 Rounds

12x DB Deadlifts 

60 sec step ups

60 sec rest


3) 3 Rounds

5/5x side plank rotations

10x KB RDL 

5x Dragon flag

10/10x lateral MB throw to wall


Monday 9-16-19

Adapt or perish, now as ever, is nature’s inexorable truth.
— H.G. Wells

Strength

5 Rounds

12x DB Bench Press - inc weight

12x Aussie Rows

Rest as needed

Conditioning

3 Rounds

90 sec row

90 sec rest

60 sec burpees

60 sec rest

30 sec box jumps

30 sec rest

Recovery

Banded shoulder release

OH wall stretch

Foam roll back


This Week At Altitude Athletics (Sept 16th-21st)

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CrossFit This Week (Sept 16-21)

Monday

We’ll be starting with some dumbbell bench press and rows, followed a by an interval formatted workout with rowing, burpees, and box jumps. A good sweat today but nothing too crazy.

Tuesday

We’re gonna throw IWT in today. Usually we do it a little later in the week but this will change things up a bit! Part 1 is thrusters and jump rope, part 2 is DB deadlifts with step ups, and the final part will include some structural core work, isometrics, and rotational exercises.

Wednesday

We start today with some heavy back squats and seated box jumps. Come in today for a good overall strength and power day. Conditioning in EMOM format today has sprints on the bike with pull ups, toes to bar, and DB manmakers.

Thursday

We’re going to spend some time working heavier barbell RDL’s today. This lift will help build a strong posterior chain and improve everything we do from running to lifting and jumping. Our conditioning today is aerobic based, with 5 rounds of rowing and running with short breaks between each round. These workouts are a great way to “reset” after some harder conditioning with more complicated exercises.

Friday

For strength today we do a KB pressing complex with press + push press + carry. The conditioning is a team workout, with a “chipper” style. Lots of different stuff today, so come in and partner up and have fun.

Saturday

BUILD

Friday 9-13-19

There is no substitute for hard work.

Team workout

1) 6 min clock to get as far as possible

30x deadlifts @ 60/40kg

30x deadlifts @ 80/60kg

30x deadlifts @ 100/80kg

*one works/one rests, continue same pattern until clock ends

--rest 3 min--

2) 8 min max calorie row

*one works/one rests

--rest 3 min--

3) 10 min AMRAP

200m run (together)

30x pull ups

40x KB swings

*one works/one rests except during run

--rest as needed to regroup--

4) SkiErg Relay - split into two teams

5-8 minute skierg max meters!

Thursday 9-12-19

Make the best use of what is in your power, and take the rest as it happens.
— Epiticus

Interval Weight Training

1) 3 Rounds

6x hang power clean

6x box jumps

Run 200m

Rest 90 sec

2) 3 Rounds

12x Goblet Squat

6x KB swings

60 sec step ups

90 sec rest

3) 6 min AMRAP:

Sled push 25m

30x double unders / 30 single unders

10x DB thrusters

10x push ups

Wednesday 9-11-19

Always have an attitude of gratitude.
— Sterling Brown

Strength

4 Rounds 

6x Strict Press @ 3 sec negative

6x Strict Pull ups @ 3 sec negative

Rest as needed


Conditioning

3 Rounds

5 min AMRAP

12x DB deadlifts

10x DB lunges

8x Burpee box jumps

*Rest 90 sec between rounds

Recovery

Bretzl

Childs pose

Foam roll T-spine with KB


Tuesday 9-10-19

Leadership and learning are indispensable to one another.
— John F. Kennedy

Strength

9-7-5-3-2-1 reps:

Back Squat - inc weight

Rest as needed between sets

Conditioning

EMOM for 15 min

Min 1: 100m run

Min 2: 20x KB swings

Min 3: 15/12x calorie row

Recovery

Jefferson Curls

Couch stretch

Frog Stretch


Monday 9-9-19

What happens is not as important as how you react to what happens.
— Ellen Glasgow

Strength

10 min EMOM

2x Power Clean - inc weight 

Conditioning

4 Rounds

400m run

Max wall balls in 60 sec

Rest 2 min

Recovery

Samson

Instep with Twist

Down dog - upward dog - childs pose flow

This Week At Altitude Athletics (Sept 9th-14th)

CrossFit Workouts Sept 9th - 14th

Monday

We begin this week with some Power Clean work - drilling EMOM olympic lifting is a great way to get practice, strength endurance work, and volume. The conditioning portion today will be an interval workout of running and wall balls.

Tuesday

Countdown reps scheme of Back squats for strength to start today off, and then a 15 min EMOM conditioning effort with running, KB swings, and rowing.

Wednesday

Our strength work has strict presses and strict pull-ups, and the conditioning has 3 short AMRAPs of DB complex and burpees.

Thursday

Interval Weight Training has hang power cleans, box jumps, running first, followed by Goblet squats, KB swings, step ups, and then a 6 min chipper finisher to switch things up.

Friday

We finish with a fun team workout - barbell work, rowing, skiing, and plenty of other fun stuff mixed in. Great way to end the week!

Saturday

BUILD

Friday 9-6-19

Your attitude towards failure determines your attitude after failure.
— John C Maxwell

Strength

4 Rounds

3x Front Squat - inc weight

Rest as needed


Conditioning

2 Rounds:


6 min AMRAP:

20/15x calorie bike

10x KB swing 

30x double unders

Rest 2 min

6 min AMRAP:

20/15x calorie row

200m run

10x toes to bar

Rest 2 min


Recovery

3-5 minute foam roll with quads, glutes, back


Thursday 9-5-19

In fitness there are no shortcuts. It involves immense discipline and hard work.
— Mahesh Babu

Interval Weight Training


1) 3 Rounds

10x Shoulder to overhead

90 sec bike for max cal

90 sec rest

2) 3 Rounds

10x Back Squat

90 sec row for max cal

90 sec rest

3) 3 Rounds

10x kneeling curl to press

10x bent over fly

10/10x QP hip ext

5/5x single leg controlled step down

Wednesday 9-4-19

People grow through experience.
— Eleanor Roosevelt

Strength

5 Rounds

5x Ring dips or Bar Dips

10x Aussie rows

10-15 sec ½ push up hold

Rest as needed


Conditioning

12 min AMRAP

200m run

12x DB deadlifts @ 50/35#

12x burpee box jump


Recovery

T-spine foam roller

Banded shoulder

Jefferson curls

Tuesday 9-3-19

We cannot change anything until we accept it.
— Carl Jung

Strength

5 Rounds - barbell complex, increasing weight

4x deadlifts

3x hang power clean

2x front squat

1x push press/jerk

*rest 90 sec b/w rounds

Conditioning

3 Rounds for time

300m row

30x KB swings

30x air squats

30x double unders

Recovery

Pigeon

Frog stretch

OH wall stretch

This Week At Altitude Athletics (Sept 2nd - 7th)

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CrossFit Workouts For Sept. 2nd - Sept. 7th

We are CLOSED for Labor Day (9/2/19)

There is NO 5:30pm CrossFit Class on Thursday 9/6/19 - We are hosting the Ladies’ Night HAVEN Fundraiser

Monday

Closed For Labor Day

Tuesday

We start off our short week with a barbell complex. Deadlifts, Cleans, Squats, and Presses all in one. Lots of great work with the bar today. Our conditioning effort has rowing, swings, squats, and jump rope. We will ease you back into the week with this one.

Wednesday

Some upper body work first today with dips and rows, followed by a nice little 12 min AMRAP with DB deadlifts, burpee box jumps and running.

Thursday

Interval Weight Training today - first up is shoulder to overhead and then its back squats and rowing. The last part has some basic structural work for hips and shoulders.

Friday

Finishing off the week with heavy front squats and some interval style AMRAPS. 6 min on with 2 min off for a lot of different/changing exercises. This should be a fun way to end the week!

Saturday

BUILD!

Friday 8-30-19

There’s a lot of blood, sweat, and guts between dreams and success.
— Bear Bryant

Strength

5 Rounds

3x strict pull ups

6x kipping pull ups

6-10x dips

Rest as needed


Conditioning

In teams of 2 against 16 min clock, alternating rounds with partner

3-6-9-12-15 reps 

Cluster @ 40/30kg (squat clean to thruster)

Box jumps

*Max calorie bike with remaining time

Wednesday 8-28-19

All the money in the world can’t buy you back good health.
— Reba McEntire

Interval Weight Training

1) 3 Rounds

8x Power Clean - increase weight

4x box jumps

200m run

Rest 90 sec


2) 3 Rounds

4/4x Barbell Lunges

4x box jumps

60 sec jump rope/double unders

Rest 60


3) 3 Rounds

10x Push up to downward dog

15-20 sec bottom push up hold

15/15x banded shoulder external rotation

10-15 sec L-sit

Tuesday 8-27-19

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

Strength

10-8-6-4-2 reps

Bench Press - inc weight

Strict pull ups - load if possible

Rest as needed


Conditioning

3 Rounds for time:

500m row

15x KB thrusters @ 16/12kg

12x burpees

9x toes to bar


Recovery

Banded hip capsule

Banded pigeon

Childs pose

Monday 8-26-19

There are no secrets to success. It is the result of preparation, hard work, and learning from failure.
— Colin Powell

Strength

5 Rounds

7x Back Squat - inc weight

Rest as needed


Conditioning

For time:

50x Alternating DB snatch @ 40/30#

50x wall balls

50x box jumps

50x double unders

50x walking lunges (25/25)

50x calorie row


Recovery

Jefferson Curls

Childs pose

Bretzl