“I drive way too fast to worry about cholesterol.” -Steven Wright.
Set up for growth
We train, we sweat like hell, we follow the coach, we put our stinky gear in our bag and we go home. Wow, that’s incredible! Tomorrow we come to the gym and jump into the action again. Beyond routine is the training, our attitude, the introduction of new skills and modalities, and our intention to go with the flow and move forward.
We are dealing with adaptations that must be nurtured. One important way to keep things moving forward is to understand what your body needs immediately after training. This is an important time.
Picture this. You just went all out to keep up with the drills -punching, kettlebells, groundfighting, running… and you have put yur body through all your metabolic pathways. You are spent in terms of the amount of carbs and proteins you can metabolize. Muscle glycogen is low. Basically you are tired. You need fuel to keep your training regimen on track.
The state we find ourselves in after training is what we refer to as catabolic. We want to quickly move back to an anabolic state. In laymens terms we burned up the fuel in the tank and now we have to recharge (and grow).
These are the key points to remember:
- Immediately after a sizable expenditure of energy the muscles are sensitive to nutritional stimuli.
- We have a 30-60 minute window to capitalize on this physiological opportunity.
- We need a carbohydrate intake of 1.2-1.5g/kg of body weight.
- We need a protein intake of .4-.4g/kg of body weight.
- The combination of carbs CHO and protein PRO not only stimulates glycogen storage but stimulates protein synthesis in the muscles, prevents muscle damage and accerates recovery and muscle adaptation after high level exercise.
- And don’t forget the water between sessions.
If you need more information email me and I’ll send you more data. dan@gymriki.com or info@attalitiude.com. I’ll find you.
Call to Action!
ATT Altitude is the gym for everyone. Brazilian Jiu-Jitsu, Muay Thai Kickboxing, Mixed Martial Arts, Boxing, and CrossFit Elite Strength Training.
Athletic training isn’t exclusive. Rather we have created a community of athletes and athletically minded people who realize that this is the cutting edge of training. We train together and learn together. Come to the gym and join a class. Your first session is on us. Invest in yourself. We’ll program you for success.
Introduction to CrossFit
The intro to CrossFit program is designed to ramp you up to advanced CrossFit in12 specific CrossFit sessions, approx 30 minutes each, in a 30 day window…$70. These sessions are scaled to fit the beginner. Develop your knowledge of the exercises and understand the benefits with personal experience.
Change and variability is the credo of the responsible coach. We’re passionate about CrossFit. We fully understand what we do is a little over the top. Everyone can accomplish the work-outs. Get on the takeoff ramp! dan@gymriki.com (303) 880-4641 or call ATT direct at (303) 366-0629
Week of February 1, 2010
Let’s talk shop. Stand in front of a mirror at home. Imagine yourself in any life situation where you have to call upon your strength or stamina. Move slowly and see if your flexibility is good. Drop to the floor and do a push-up. Can you do it perfectly? Can you do 10 or 20 of them all with the same range of motion? Can you run, even a short distance with good form? Can you do any of the basic yet incredible exercises such as pull-ups, sit-ups, hand-stands…?
Think of all the activities you participate in during a lifetime. Can you still move like you did as a kid? When was the last time you tried something as silly as the jungle gym, climbing a rope, jumping across the lawn in a gunny sack? Let’s call it what it is. Over the years we become inflexible, our strength and coordination suffer. You can easily test your cardio and your endurance -try taking the stairs…
Get to work. There is accepted science behind the training at ATT Altitude. The trainers are beyond simply “certified”. They are experienced people who have trained like their lives depend on it. Ask us questions. Apply yourself. Train like your life depends on it.
Here’s what’s going on this week.
Monday February 8
#2 Intro
10 x 10
Medicine ball cleans
Push-press
Advanced
Tabata Monday
Goblet Squats
Push-ups
KB Swings
Sitting pole climb
Bus Drivers
Wednesday February 10
#3 Intro
3 Rounds
5 Lunge
10 Thrusters
Finish: 100 Sit-ups
Advanced
50 Wednesday
50 Push-ups
50 Pull-ups
50 Sit-ups
50 Dead-lifts
50 Box Jumps
Saturday February 13
Bodyweight shoulders and legs and necks
#4 intro
3 Rounds
10 Jumping pull-ups
10 Decline push-ups
Advanced
Game Saturday -52 Cards
Box Jumps
Pull-ups
KB Snatch -each arm
Push-ups
Ball Slams
Jumping Air Squats
Posted by Dan Raabe at 6:55 am | Comments (0)
“The first rule is not to lose. The second rule is not to forget the first rule.” -Warren Buffett
Here is a fact. “Nearly 60 million Americans are obese. More than 108 million adults are either obese or overweight. That means roughly 3 out of 5 Americans carry an unhealthy amount of excess weight.” -Presidents council on physical fitness.
Here is another fact. The CrossFit Games site is up and running. Go there and see for yourself what men and women are doing around the country. Here is the link. http://games2010.crossfit.com/
Write your own story. You can be a statistic on the Presidents council on physical fitness or you can look self propelled on a website like this one where we publish the accomplishments of our members. We all have to work harder. Come work in an atmosphere that has a broad connnection to the training culture.
In the training business we all have to make choices -how to train, what to train, when to train, and how often. We have to set goals. They must be realistic and support a better life. Our training
choices are Boxing, CrossFit, Jiu-Jitsu and MMA. Full body sports with broad training advantages.
We need a coach. Why, so we can learn the mechanics, the dynamics and the intelligence that makes an hour of training seem like a month at a less advanced gym. And we need to train safely. That makes the gym personal, attainable and supportive.
Stay tuned here. We have some success stories that we’ll publish soon. We have a lot to share.
Come to ATT Altitude! Get coached and get trained.
Introduction to CrossFit
Change and variability is the credo of the responsible coach. The intro program is designed to ramp you up to advanced CrossFit in12 specific CrossFit sessions, approx 30 minutes each, in a 30 day window…$70. These sessions are scaled to fit the beginner. Develop your knowledge of the exercises and understand the benefits with personal experience. We’re passionate about CrossFit. We fully understand what we do is a little over the top. Everyone can accomplish the work-outs. Get on the takeoff ramp! dan@gymriki.com (303) 880-4641 or call ATT direct at (303) 366-0629.
Week of February 1, 2010
Get to work. There is accepted science behind the training and many experienced people who have trained like their lives depend on it. Ask questions. Apply yourselves. There is a surprise in every workout.
Here’s what’s going on this week.
Monday February 1
#11 Intro
20-15-10
200 M farmers walk
KB swings
Air squat
Jason 7:30
Liz M. 20:00
Advanced
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Sit-ups
Horizontal pull-ups
Jumping squats
One leg RDL
Tom 25:50
Wednesday February 3
#12 Intro
3 Rounds
15 Ball slams
10 Back squats
5 Decline push-ups
Finish: Ropes (shoulders 50 + twists 50)
John F 7:40
Jason 4:43
Advanced
5 Rounds
5 L-rings
10 Hand stand push-ups
20 Goblet squats
40 Weighted sit-ups
Ken 15:40 (2 3/4 x)
JT 32:10
Saturday February 6
#1 Intro
200 meter run
15-12-9
Squat
Push-up
Sit-up
200 meter run
Liz M. 17:40
Advanced
10 rounds
10 KB push-press
10 Back squat
10 One leg DL
10 Box jumps
Finish: 50 ropes -shoulders
Nate 42:00
Mariah 30:00 (7x)
Tom 27:25
Shannon 28:40
Posted by Dan Raabe at 6:16 am | Comments (0)
“The future ain’t what it used to be.” -Yogi Berra
Here is a fact. “Nearly 60 million Americans are obese. More than 108 million adults are either obese or overweight. That means roughly 3 out of 5 Americans carry an unhealthy amount of excess weight.” -Presidents council on physical fitness.
Here is another fact. The CrossFit Games site is up and running. Go there and see for yourself what men and women are doing around the country. Here is the link. http://games2010.crossfit.com/
Write your own story. You can be a statistic on the Presidents council on physical fitness or you can look self propelled on a website like this one where we publish the hard earned accomplishments of our members so they know their efforts won’t go unnoticed. We certainly all have to work harder. Come work in an atmosphere that has a broad connnection to the training culture.
In the training business we all have to make choices -how to train, what to train, when to train, and how often. We have to set goals. They must be realistic and support a better life. Our training choices are Boxing, CrossFit, Jiu-Jitsu and MMA. Full body sports with broad training advantages.
Always train with a coach. Why, so we can learn the mechanics, the dynamics and the intelligence that makes an hour of training seem like a month at a less advanced gym. And we need to train safely. That makes the gym personal, attainable and supportive.
Stay tuned here. We have some success stories that we’ll publish soon. We have a lot to share. Come to ATT Altitude! Get coached and get trained.
Introduction to CrossFit
Change and variability is the credo of the responsible coach. The intro program is designed to ramp you up to advanced CrossFit in12 specific CrossFit sessions, approx 30 minutes each, in a 30 day window…$70. These sessions are scaled to fit the beginner. Develop your knowledge of the exercises and understand the benefits with personal experience.
We’re passionate about CrossFit. We fully understand what we do is a little over the top. Everyone can accomplish the work-outs. Get on the takeoff ramp! dan@gymriki.com (303) 880-4641 or call ATT direct at (303) 366-0629
Week of January 25, 2010
We work within the context of three metabolic pathways. The first uses the ATP resident in the cells for energy. This lasts maybe 30 seconds max -if your’re in pretty good shape. Then the body switches to the Glycolitic metabolic processes to provide its energy requirements. The stores for this energy are found in the muscles and the process converts glycogen into ATP and other molecules necessary to the energy process. Now you are really starting to work. You are at about the 3 minute mark in your workout. From this point your body is relying on the aerobic metabolic pathway. It is shopping for proteins, fats and carbohydrates to convert to ATP. Now my friend you should be flat out. It’s all work at this point. You are doing what CrossFit does best. And you forgot about those instructions on the white board haven’t you.
Get to work. There is accepted science behind the training and many experienced people who have trained like their lives depend on it. Ask questions. Apply yourselves. There is a surprise in every workout.
Here’s what’s going on this week.
Monday January 25
#8 Intro
10 x 5
KB Hang power clean
Sit-ups w/weighted ball
Advanced
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Sit-ups
Horizontal pull-ups
Jumping squats
One leg RDL
Wednesday January 27
#9 Intro
3 Rounds
200 Meter waiter carry
15 Push-ups
15 Sit-ups
Jason 18:25
Advanced
Max rounds in 20 minutes
10 Pull-ups
10 4-square push-ups
10 KB snatch each arm
10 SDHP
John F 3x 17:15
Javier 6
Dan R 5
Saturday January 30
#10 Intro
Max rounds in 10 minutes
10 KB snatch
10 Renegade rows
10 Sit-ups
Jason (3.3x)
Advanced
5 Rounds
10 Deadlift
20 KB swings
30 Ring push-ups
40 Sit-ups
Tom 17:18
Mariah 19:04
Nate 29:06
Dan 28:05
John F 23:25
Posted by Dan Raabe at 6:28 am | Comments (0)
-
Eighty percent of success is showing up.-Woody Allen
Brandon takes his bout in 32 seconds by submission… Good work mate!
We train to effect the adaptations necessary to accomplish the functional strength that life demands. Does this sound like you? Whether you come to the gym to learn to fight in the cage or for your own personal esteem the process is the same. Learn the mechanics, get consistent, increase the intensity. Anyone at any age or physical condition can train. This is a mind, body, and soul experience.
Don’t disappear in the big box gyms. You’re forgotten by these jokers within seconds of signing on the dotted line. Come to a sports gym! Get coached and get trained.
Step up to the ATT programming. Let’s make good history together. We’ll be training right along with you…
MMA, Muay Thai Kickboxing, Brazilian Jiu-Jitsu, CrossFit.
For questions call the gym directly at (303) 366-0629 or you can reach Dan at (303) 880-4641 or dan@gymriki.com for further details.
Introduction to CrossFit
Change and variability is the credo of the responsible coach. The intro program is designed to ramp you up to advanced CrossFit in12 specific CrossFit sessions, approx 30 minutes each, in a 30 day window…$70. These sessions are scaled to fit the beginner. Develop your knowledge of the exercises and understand the benefits through personal experience. Invest in first hand knowledge.
We’re passionate about CrossFit. We fully understand what we do is a little over the top. Everyone can accomplish the work-outs. Get on the takeoff ramp! dan@gymriki.com (303) 880-4641 or call ATT direct at (303) 366-0629
Week of January 18, 2010
The physiological adaptations necessary to loose weight are switched on when you train. It takes aerobic stimulation and anerobic training to point your world down the path towards an efficient metabolism.
Here’s what’s going on this week.
Monday January 18
#5 Intro
10-8-6-4-2
Goblet squat
Knees to elbows
Push-press
Advanced
“Barbra” max rounds in 20 minutes
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
John F 1 3/4
Dan R 4
Estella 4
Carlos 4
Poncho 4
Wednesday January 20
#6 Intro
5 Rounds
7 Wall ball
7 Cement mixers
7 Diamond push-ups
Jason 6:49 + 105 sit-ups
Advanced
5 Rounds for time
10 Horizontal pull-ups
20 box jumps
30 Wall ball
40 Sit-ups
JT 31:06
Dan R 29:58
Saturday January 23
#7 Intro
2 Rounds
Run 400 Meters
15 Lunges
15 Ball slams
15 Thrusters
15 Knees to elbows
Jason 13:40
Mat 14:40 (1x)
Sam 14:40 (1x)
John F 16:00
Advanced
3 Rounds for time
40 Ball slams
30 Ring push-ups
20 Ring dips
10 Ring pull-ups
Randy 13:29
Dan 30:00
Mark R 19:00 dnf dips
Nate 19:53
Mariah 17:47
Posted by Dan Raabe at 6:09 am | Comments (0)
“A smooth sea never made a skillful mariner.” -Old English Proverb
Training together in 2010.
Who is familiar with the current cliche “You fight like you train and you train like you fight”? If this sounds practical … it isn’t. Some of us come to the gym to learn to fight in the cage. Others come to challenge themselves physically. But did you know that you are all training with coaches who themselves train? That should make a difference to you in your pursuit of athletic development. We’re here to guide, to coach, to lead you down the path towards solid athletic skills and functional strength. While the fight training program is designed to build fighters, the strength training and martial arts programs are designed to build everybody.
If your goal is the cage, so is ours. If your goal is the thrill and deep sense of self respect from learning fight skills then we share that with you. And if your goal is the durability and strength required to simply be better at any physical activity or sport then we are all over that concept 100%.
Step up to the ATT programming. Let’s make good history together. We’ll be training right along with you…
MMA, Muay Thai Kickboxing, Brazilian Jiu-Jitsu, CrossFit.
For questions call the gym directly at (303) 366-0629 or you can reach Dan at (303) 880-4641 or dan@gymriki.com for further details.
Introduction to CrossFit
Intimidated by the learning curve of CrossFit? Not anymore. Jump into the Ramp-up program. 12 specific CrossFit sessions, approx 30 minutes each, in a 30 day window, $70. These sessions are scaled to fit the beginner (Firebreathers beware). We’re passionate about CrossFit. We understand what we do is a little over the top. The introduction is easier. Everyone can accomplish the work-outs. Get on the Ramp! dan@gymriki.com (303) 880-4641 or call ATT direct at (303) 366-0629
Week of January 11, 2010
Always work 10% harder than you think you can. Do an extra rep, lift another 10 pounds, anything you can to take that vital step towards total control of your mind and body…
Monday
#2 Intro
10 x 10
Medicine ball cleans
Push-press
Jason 19:36
Megan 27:16
Firebreathers
For time
100 KB swings
50 Push-ups
100 KB snatch
50 Push-up
100 Goblet squats
50 Push-ups
Randy 19:50
Jeannette 24:29
Dan 26:12
Elena 23:42
JT 30:27
Wednesday
#3 Intro
3 Rounds
5 Lunge
10 Thrusters
Finish 100 push-ups
Jason 3:39
Firebreathers
Tabata drills
Sit-ups
Decline push-ups
Bus Drivers
Plyo-lunge
Javier 10,4,8,8
Tom 8,3,5,8
Dan 12,5,10,10
Tom X 13,6,12,12
John F 6,5,8,4
JT 8,4,4,4
Saturday
#4 intro
3 Rounds
10 Jumping pull-ups
10 Decline push-ups
Congrats John F. You matriculated yourself to advanced CrossFit. 2 tours through the intro sessions and two months + of hard work. This is what CrossFit is all about.
Firebreathers
For total time:
5 Rounds Pull-up ladders then
15 minutes Bodyweight then
5×10 Deadlift burpees
5×10 Clean and jerk
5×10 KB swings
5×10 Box jumps
5×10 Get-ups
12 minutes of pull-ups
18:40 of bodyweight
then John F. 24:30 (no get-ups)
John P. 42:30
Nate 31:50
Mariah 24:00
Dan R 72:12 (that’s what I get for coaching and training at the same time)
Posted by Dan Raabe at 6:31 am | Comments (0)
The secret to creativity is knowing how to hide your sources -Albert Einstein (1879 - 1955)
Training together in 2010.
Who is familiar with the current cliche of “You fight like you train and you train like you fight”? If this sounds practical … it isn’t. Some of us come to the gym to learn to fight in the cage or the ring. Others come to challenge themselves physically. But did you know that you are all training with coaches who themselves train -and for varied reasons? That should make a difference to you in your pursuit of athletic development. We’re here to guide, to coach, to lead you down the path towards solid athletic skills and functional strength. While the fight training program is designed to build fighters, the strength training and martial arts programs are designed to build everybody.
If your goal is the cage, so is ours. If your goal is the thrill and deep sense of self respect from learning fight skills then we share that with you. And if your goal is the durability and strength required to simply be better at any physical activity or sport then we are all over that concept 100%.
Step up to the ATT programming. Let’s make good history together. We’ll be training right along with you…
MMA, Muay Thai Kickboxing, Brazilian Jiu-Jitsu, CrossFit.
For questions call the gym directly at (303) 366-0629 or you can reach Dan at (303) 880-4641 or dan@gymriki.com for further details.
Introduction to CrossFit
Intimidated by the learning curve of CrossFit? Not anymore. Jump into the Ramp-up program. 12 specific CrossFit sessions, approx 30 minutes each, in a 30 day window, $70. These sessions are scaled to fit the beginner (Firebreathers beware). We’re passionate about CrossFit. We understand what we do is a little over the top. The introduction is easier. Everyone can accomplish the work-outs. Get on the Ramp! dan@gymriki.com (303) 880-4641 or call ATT direct at (303) 366-0629
Week of January 4, 2010
There are three components to training:
First, you must learn the mechanics. This is a coached activity. You have to be interested in order to succeed.
Second, you must be consistent. Not only in training but in getting to the gym to work.
Third, understand intensity. This is a variable in our work that we must control and apply in order to get to the payoff.
This is today’s training. Guidance, leadership and drive. That sets ATT Altitude apart from all other gyms.
Monday
#11 Intro
20-15-10
200 M farmers walk
KB swings
Air squat
Danny L. 16:43
Erica 15:23
Firebreathers
5 Rounds for time
20 Decline push ups
20 Box jumps
20 Hang power cleans
1 pole from floor
Mark R 27:15
Manny 28:26
Wednesday
#12 Intro
3 Rounds
15 Ball slams
10 Back squats
5 Decline push-ups
Firebreathers
10-20-30-30-20-10 of
Sit-ups
4 Square push-ups
KB swings
Saturday
#1 Intro
200 meter run
15-12-9
Squat
Push-up
Sit-up
200 meter run
Firebreathers
20 minutes
20 One legged dead-lifts
3X sets of Deadlift-Clean-Front squat- Jerk- Back squat
20 Sit-ups
Posted by Dan Raabe at 6:58 am | Comments (0)
If you don’t practice you don’t deserve to win. -Andre Agassi
Training at the gym. We train today’s athletics. If you can envision yourself building a life of flexibility and strength this is the professional gym for you. Train with Lorenzo, Bobby, Mike, Roger and Dan. MMA, Muay Thai Kickboxing, Brazilian Jiu-Jitsu (both Gi and no-Gi), classic stand-up boxing, aerobic kickboxing and CrossFit. Visit the website for more information. If you have questions call the gym directly at (303) 366-0629 or you can reach Dan at (303) 880-4641 or dan@gymriki.com for further details. Move your body, move your soul…Take action today!
Introduction to CrossFit -$70
Intimidated by the learning curve of CrossFit? Not anymore. Jump into the Ramp-up program. 12 specific CrossFit sessions, approx 30 minutes each, in a 30 day window, $70. These sessions are scaled to fit the beginner (Firebreathers beware). We’re passionate about CrossFit. We understand what we do is a little over the top. The introduction is easier. Everyone can accomplish the work-outs. Get on the Ramp! October session open from Monday the 5th at 5:30 PM. (New session starts the first Monday of each month). dan@gymriki.com (303) 880-4641.
December 28th. Work out of the Day
…in prep for the New Year the workouts will be short and intense… Try hard and get ready for 2010.
Monday
#8 Intro
10 x 5
KB Hang power clean
Sit-ups w/weighted ball
Megan 14:45
John F 16:50
Firebreathers
For time
100 Sit-ups
100 Push-ups
100 Medicine-ball cleans
100 Lunge
Mark R 21:50
Estela 29:05
JT 37:40
Wednesday
#9 Intro
3 Rounds
200 Meter waiter carry
15 Push-ups
15 Sit-ups
Sam 12:54
Megan 15:30
Firebreathers
Max rounds in 20 minutes
10 One arm push-ups
20 Dead-lifts
30 KB snatch
40 KB press
Elena 2 1/4
JT 1 3/4 to 10 presses
Dan 1 3/4 to 20 presses
Saturday
#10 Intro
Max rounds in 10 minutes
10 KB snatch
10 Renegade rows
10 Sit-ups
John F 3
Erica 2
Firebreathers
21-15-9
Pull-ups
Sit-ups
Push-ups
Jumping squats
Sledgehammers
Trevor 10:35
Mark R 10:48
Renardo 12:08
Posted by Dan Raabe at 6:40 am | Comments (0)
Time is a great teacher, but unfortunately it kills all its pupils -Louis Hector Berlioz
Training at the gym. We train today’s athletics. If you can envision yourself building a life of flexibility and strength this is the professional gym for you. Train with Lorenzo, Bobby, Mike, Roger and Dan. MMA, Muay Thai Kickboxing, Brazilian Jiu-Jitsu (both Gi and no-Gi), classic stand-up boxing, aerobic kickboxing and CrossFit. Visit the website for more information. If you have questions call the gym directly at (303) 366-0629 or you can reach Dan at (303) 880-4641 or dan@gymriki.com for further details. Move your body, move your soul…Take action today!
Introduction to CrossFit -$70
Intimidated by the learning curve of CrossFit? Not anymore. Jump into the Ramp-up program. 12 specific CrossFit sessions, approx 30 minutes each, in a 30 day window, $70. These sessions are scaled to fit the beginner (Firebreathers beware). We’re passionate about CrossFit. We understand what we do is a little over the top. The introduction is easier. Everyone can accomplish the work-outs. Get on the Ramp! October session open from Monday the 5th at 5:30 PM. (New session starts the first Monday of each month). dan@gymriki.com (303) 880-4641.
Monday
#5 Intro
10-8-6-4-2
Goblet squat
Knees to elbows
Push-press
Megan 9:47
Daniel 9:40
Firebreathers
Max rounds in 20 minutes
10 One-arm push-ups
10 PVC Lunge
10 Ring dips
10 Horizontal Pull-ups
Dan R. 5x
Wednesday
#6 Intro
5 Rounds
7 Wall ball
7 Cement mixers
7 Diamond push-ups
Firebreathers
5 Rounds for time
20 KB one-leg dead-lift
20 Pyramid squat
20 Ring push-ups
20 Cement mixers
Estela 33:15
Saturday
#7 Intro
2 Rounds
Run 400 Meters
15 Lunges
15 Ball slams
15 Thrusters
15 Knees to elbows
John F. 9:52 (1 round)
Firebreathers
3 Rounds for time
33 Sit-ups
33 Push-ups
33 Pull-ups
33 Jumps
Mark R 22:25
Estela 15:18
Javier 15:02
Posted by Dan Raabe at 6:57 am | Comments (0)
“No one can give you any answers. There aren’t any. You have to discover for yourself—you must learn to navigate the mystery.” Bill Hicks
Training at the gym. We train today’s athletics. If you can envision yourself building a life of flexibility and strength this is the professional gym for you. Train with Lorenzo, Bobby, Mike, Roger and Dan. MMA, Muay Thai Kickboxing, Brazilian Jiu-Jitsu (both Gi and no-Gi), classic stand-up boxing, aerobic kickboxing and CrossFit. Visit the website for more information. If you have questions call the gym directly at (303) 366-0629 or you can reach Dan at (303) 880-4641 or dan@gymriki.com for further details. Move your body, move your soul…Take action today!
Introduction to CrossFit -$70
Intimidated by the learning curve of CrossFit? Not anymore. Jump into the Ramp-up program. 12 specific CrossFit sessions, approx 30 minutes each, in a 30 day window, $70. These sessions are scaled to fit the beginner (Firebreathers beware). We’re passionate about CrossFit. We understand what we do is a little over the top. The introduction is easier. Everyone can accomplish the work-outs. Get on the Ramp! October session open from Monday the 5th at 5:30 PM. (New session starts the first Monday of each month). dan@gymriki.com (303) 880-4641.
Introduction Class#2
10 x 10
Medicine ball cleans
Push-press
Firebreathers
3 rounds of:
10 Pull-ups
10 Lunge
20 Push-ups
10 Lunge
30 Renegade rows
10 Lunge
Training Basics
“…mastering certain types of skills ranging from psychological to physiological”. Guys read this and remember some of the key words you have heard during training in the past months. What you are doing in CrossFit is complex. And whether or not you care to understand the physiology behind the training the process you are undertaking is an immensely important subject. Enjoy this short read by Bruce W. Craig, PhD. I have more…
Posted by Dan Raabe at 6:20 am | Comments (0)
“Don’t count the days, make the days count.”-Muhammad Ali
Training at the gym. We train today’s athletics. If you can envision yourself building a life of flexibility and strength this is the professional gym for you. Train with Lorenzo, Bobby, Mike, Roger and Dan. MMA, Muay Thai Kickboxing, Brazilian Jiu-Jitsu (both Gi and no-Gi), classic stand-up boxing, aerobic kickboxing and CrossFit. Visit the website for more information. If you have questions call the gym directly at (303) 366-0629 or you can reach Dan at (303) 880-4641 or dan@gymriki.com for further details. Move your body, move your soul…Take action today!
Introduction to CrossFit -$70
Intimidated by the learning curve of CrossFit? Not anymore. Jump into the Ramp-up program. 12 specific CrossFit sessions, approx 30 minutes each, in a 30 day window, $70. These sessions are scaled to fit the beginner (Firebreathers beware). We’re passionate about CrossFit. We understand what we do is a little over the top. The introduction is easier. Everyone can accomplish the work-outs. Get on the Ramp! October session open from Monday the 5th at 5:30 PM. (New session starts the first Monday of each month). dan@gymriki.com (303) 880-4641.
Introduction Class
200 meter run
15-12-9
Squat
Push-up
Sit-up
200 meter run
Firebreathers
Max rounds in 20min
20 Ring push-ups
15 Wall ball
10 Thrusters
Martial Arts Workouts
“One of the core tenets of CrossFit is intensity as measured by average power.” Read this article. Let’s train better and smarter, and think about how we measure the quality of training.
Posted by Dan Raabe at 6:14 am | Comments (0)
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