This Week At Altitude (Nov. 19-24)

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As we celebrate thanksgiving this week our coaching staff will be taking a couple of much needed days off to spend with friends and family. Please note the following adjusted schedule:

Thursday, Nov 22 - 9:30am Turkey Day Workout only!

Friday, Nov 23 - CLOSED

Saturday, Nov 24 - 9:30am Class

Sunday, Nov 25th - 9:30am Class

Monday

Starting the week with some alternating KB Z-Press and Aussie Rows, followed by a row, med ball complex for conditioning.

Tuesday

Working sets of hang power cleans first, and then a countdown of double unders, deadlifts, and push ups.

Wednesday

Volume day of weighted dips and pull ups! Get your swole on. Team workout day.

Thursday

Turkey Day Workout at 9:30am !!

Friday

CLOSED

Friday 11-16-18

There are no constraints to the human mind, no walls around the human spirit, no barriers to our progress except those we erect ourselves.
— Ronald Reagan

Strength

1) Work to 3RM Back Squat

2) 3 Rounds

3x Back Squat @ 90% of part (1)

rest as needed

Conditioning

6 Rounds for time:

8x Back Squat @ 70/50kg

6x Weighted burpee step ups @ 45/30# DBs

Recovery

2 min each:

couch

foam roll glutes

Thursday 11-15-18

It is not enough to have a good mind. The main thing is to use it well.
— Rene Descartes

Strength

5 Rounds

5x Deadlift - inc weight

5x Box jump

rest as needed

Conditioning

For time:

50x Ball slams

50x Goblet squats

50x KB swings

50x Toes to bar

50x KB swings

50x Goblet squats

50x Ball Slams

Recovery

2 min each:

Foam roll glutes

Foam roll t-spine

Wednesday 11-14-18

Trust yourself, you know more than you think you do.
— Benjamin Spock

Interval Weight Training

1) 3 Rounds

10x Power clean

50x Double Unders or 100x singles

rest 60 sec

2) 3 Rounds

10x Bench Press

5x clapping push ups

250m row

rest 60 sec

3) 3 Rounds

30/30 star Plank

max effort L-sit

60 sec plank shoulder taps

15x Banded good mornings

Monday 11-12-18

Problems are not stop signs, they are guidelines.
— Robert Shuller

Strength

4 Rounds

5/5x Bulgarian Split Squats (DB or KB)

10/10x single leg banded glute bridge

rest as needed

Conditioning

5 Rounds

10x Thrusters

20/15x cal bike

rest 2 min

Accessory

3 Rounds

5x ab wheel

10x GHD hip ext

10/10x seated russian twists

10x shoulder scarecrow

This Week At Altitude (Nov 12th-16th)

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CrossFit Workouts This Week

Monday

We’re starting off the week with single leg work - Split squats and banded glute bridges. Thrusters and bike intervals follow - challenging short bursts of energy today with lots of rest.

Tuesday

Rope climbs and Push Press for upper body push and pull - a good day to practice rope climbs! Conditioning today includes rowing, farmers carries, lunges, and deadlifts.

Wednesday

Interval Weight Training starts off with Power cleans and double unders, then Bench press and rowing, followed by some strict gymnastics work.

Thursday

We kick things off with deadlifts and box jumps, then a chipper with 7 different exercises. Lots of moving and breathing today.

Friday

We’re going to Back Squat triples, then we have a grinder with weighted burpee step ups and squats for conditioning.

Friday 11-9-18

Who would set a limit to the mind of a man? Who would dare assert that we know all there is to be known?
— Galileo

Strength

4 Rounds

5-10 HSPU or 20-30 sec Handstand Hold

20x Hollow Rocks

5x L-pull ups

rest as needed

Conditioning

3 Rounds for time:

20x burpees

10x Ground to overhead @ 40/30kg

5/5x Overhead walking lunges @ 40/30kg

Recovery

2 min each:

T-spine rotations

Bretzl

Thursday 11-8-18

To live is the rarest thing in the world. Most people exist, that is all.
— Oscar Wilde

Strength

10 min EMOM:

1x Power Clean + 2x Hang Squat Clean

Conditioning

40 calorie row

+

4 rounds

20x wall ball

10x Deadlift 80/60kg

+

40 calorie row

Recovery

Posterior hip capsule

Childs pose

Wednesday 11-7-18

We know what we are, but not what we may be.
— William Shakespeare

Interval Weight Training

1) 3 Rounds

5/5x DB Snatch

3x Burpees

90 sec Row

90 sec rest

2) 3 Rounds

5/5x Back Rack Lunges

3/3x jumping lunges

90 sec bike

90 sec rest

3) 3 Rounds

10x kneeling curl to press

10x dips

10x KB RDL

20/20 sec single leg glute bridge hold

Tuesday 11-6-18

The breaking of a wave cannot explain the whole sea.
— Vladimir Nabokov

Strength

5 Rounds DB Complex:

4x Strict Press + 4x Push Press

15 sec chin over bar hold

rest as needed

Conditioning

3 Rounds for time:

21x calorie bike

15x burpees over bar

9x deadlifts @ 80/60kg

Accessory

2-3 rounds

30 sec founder

15/15 sec woodpecker

Monday 11-5-18

I want to put a ding in the universe.
— Steve Jobs

STRENGTH

a) Work to 1RM Back Squat

b) 3 Rounds

3x Back Squat @ 80%

5x shoulder scarecrow

rest as needed

Conditioning

10-20-30

Push ups

Calorie row

-rest 3 min -

30-20-10

push ups

calorie row

*women scale by 20%

Recovery

5 minute foam roll

This Week At Altitude (Nov 5th - 9th)

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Barbells For Boobs Fundraiser is This Weekend!

Saturday, Nov 10th @ 10:00am

  • Workout (All abilities welcome!)

  • Barbecue

  • Games

  • Silent Auction & Fundraiser

CrossFit Workouts For This Week

MONDAY

We’re going to kick off the week with a 1RM Back Squat test! Conditioning today includes a pushup and rowing countdown.

Tuesday

We have an overhead strength complex with dumbbells and then a biking, bar facing burpee, and deadlift conditioning workout.

Wednesday

Interval weight training today with DB snatch / row, and then weighted lunges / bike, followed by a total body structural circuit with some single arm and leg work.

Thursday

We’ll be drilling the power clean today first, and then we have a row, deadlift, wall ball workout that should be challenging.

Friday

We end the week with some gymnastics work, and a tough burpee, ground to overhead, and lunge circuit.

Saturday

Barbells for boobs team WOD begins at 11:00am!

Friday 11-2-18

If you do have the ability to do amazing things in your life, I strongly encourage you to invite someone to join you.
— Simon Sinek

Strength

5 Rounds

5x Thruster - increase weight

5x Box Jump

rest as needed

Conditioning

10 Rounds with a partner (5 rounds each)

10x calorie bike + 10x wall balls

*alternate full rounds with partner until each partner has completed 5

-rest 5 min-

8 min max calorie row as a team (one rower only per team)

Accesory

3 attempt max effort L-sit

Thursday 11-1-18

Self-pity is our worst enemy and if we yield to it we can never do anything wise in this world.
— Helen Keller

Strength

4 Rounds

5/5x Barbell Front Rack Lunges

10x GHD sit ups

rest as needed

Conditioning

AMRAP 15 min:

6x Weighted Burpee Step ups @ 45/30#

12x Deadlifts @ bodyweight (3/4 bw for women)

36x Double Unders

Recovery

2 min each:

banded pigeon

banded anterior hip capsule

Wednesday 10-31-18

It is not fair to ask of others what you are not willing to do yourself.
— Eleanor Roosevelt

Strength

5 Rounds

10x Kneeling DB Curl to press

10x Aussie Rows

Rest as needed

Conditioning

EMOM for 21 min:

min 1: 10x DB hang power clean

min 2: max push ups for 30 sec

min 3: 12/9x calorie bike sprint

Accessory

2-3 Rounds

5x Ab wheel

25/25m mixed rack KB carry

Tuesday 10-30-18

The person who has confidence in himself gains the confidence of others.
— Hasidic Proverb

Strength

5 Rounds

5x Hang Power Clean - increasing weight

rest as needed

Conditioning

40-30-20-10 reps for time

KB Swings (Russian) 53/35#

Double Unders

*row 15 calories after each round

Recovery

3x PVC SOTS Press

Bretzl

Foam Roll T-spine

Monday 10-29-18

If you want to conquer fear, don’t sit at home and think about it. Go out and get busy.
— Dale Carnegie

Strength

10x KB Z-Press

5/5x 3-point SA DB row

rest as needed

Conditioning

EMOM for 20 min

min 1: 150/125m Ski

min 2: 10x Back Squats

min 3: 6/6x weighted step ups

min 4: 6/6x weighted box step overs

min 5: 5x scotty bob

Accessory

2 Rounds

10/10x Bird Dogs

10/10x lateral band works

2-3 Jefferson curls

This Week At Altitude (10/29-11/3)

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CrossFit Workouts For 10/29-11/3

Monday

We’re going to begin the week with some challenging core and pressing work. For conditioning we’ve got a 20 min EMOM with 5 different stations.

Tuesday

We’ll be working power clean technique and sets of 5, then we’re gonna go with a countdown of KB swings and double unders.

Wednesday

Dumbbell work for the upper body, then another EMOM to get some total body work and breathing in.

Thursday

Barbell front rack lunges and GHD sit ups for some good single leg and midline work to start, and then we go right into a 15 minute grinder of weighted burpee step ups, deadlifts, and jumps rope.

Friday

We’re gonna work on heavy thrusters and box jumps first, getting some total body work. Partner work with bikes and wall balls to end the week and make you sweat.

Saturday

Some functional bodybuilding exercises, and then a long team chipper.

Friday 10-26-18

Our greatest weakness lies in giving up. The most certain way to succeed is to try just one more time.
— Thomas Edison

Strength

4 Rounds

10x Strict Press

10x Strict Pull ups

rest as needed

Conditioning

For time:

500m row

50x Wall Balls

25x Box Jumps

500m row

25x Box Jumps

50x Wall Balls

500m row

Recovery

Foam roll quads, glutes 2 min each

20-30 seated thoracic rotations