March 1st, 2010
CrossFit Training March 1, 2010

“Once you can accept the universe as matter expanding into nothing that is something, wearing stripes with plaid comes easy.” - Albert Einstein.

Hi everyone. I am now putting up the posts once a week. CrossFit is now on Wednesday at 8:00 PM and Saturday at 10:00. If you are thinking of joining in the CrossFit Elite Training program and have another day you wish to attend contact the gym and we will promote the additional day and time.

It’s time for the Grand Opening of ATT Altitude. We’ll be having activities, classes, demos, photos, and fun all day March 6 from 10:00 AM to 4:00 PM. Take a class, test your conditioning with a CrossFit challenge, participate in training demos, and meet the trainers and a few of our famous friends that will be at the gym that day. Don’t be shy. ATT Altitude is the professional gym for anyone. We are an interesting mix of people and athletic skills. See you at the gym. 11091 East Mississippi Avenue, Aurora, Colorado 80112. (303) 366-0629. info@attaltitude.com

We have grown the membership and the programming since opening in October. The MMA program has professionals and amateurs training every week. Amateur boxing is growing and we have a dedicated group of athletes training for the ring. Brazilian Jiu-Jitsu is spectacular. Rumel is training us with dedication and precision. Don’t pass up this opportunity to put on the Gi and learn from a very experienced instructor. CrossFit is growing with both the introductory program and the advanced program populated with dedicated members determined to develop functional strength. And Cardio Kickboxing is literally packed every day. If you want the skills and conditioning that will get your metabolism working at top speed then this is  the class for you. It’s unique, non-combative, and appeals to women and men alike.

Training Correctly

At the gym we make every attempt to train with accuracy, purpose, and a knowledge of correct training mechanics, frequency and volume. As trainers we make every attempt to demystify the process for every member who trains in any modality. There are certain techniques that we adhere to that make the training effective. We concentrate on a quality squat. We look carefully at the midline form that is affected by every movement we train. And we work to identify trouble areas caused by different body types and body compositions. There are many work arounds for situations where flexibility and poor strength may make training difficult.

Unlike the big  box gyms where training the “pump” seems to be the status quo we work for functional strength. We teach mechanics first. When you come to the gym to train you come to a situation where training begins with programming. CrossFit is a mix of complex movements comprising weight, gymnastic movements, plyometrics and monostructural work. This is not a casual mix of activities. Each week is planned and the program advances according to the abilities of the members.

Training correctly doesn’t happen in a vacuum. We study, we confer and we utilize the creativity and experience of the training community to guide us in our path to excellence. Have trust. Learn the techniques. Train with power and focus and you will succeed. From the day you begin training at ATT Altitude you take your first step on a long and interesting path leading to increased knowledge of the training modalities, an increase in functional strength and of course a further developed ability to do whatever in life suits you.

Start training…correctly!

What’s going on this week of March 1, 2010

Wednesday March 3

#10 Intro
Max rounds in 10 minutes
10 KB snatch
10 Renegade rows
10 Sit-ups

John F 3x

Liz M 3.5x

Jo 3.5x

Firebreathers
5×5 Deadlift burpees to
Thrusters to
Back squats
then,
100 KB swings
100 Sit-ups
100 Push-ups
finish with x rounds of hand switch pull-ups

Dan R 30:11

Tom 19:28

Saturday March 6

#11 Intro
20-15-10
200 M farmers walk
KB swings
Air squat

Jo 5:13

Firebreathers
5 Rounds
10 Deadlift
20 KB swings
30 Ring push-ups
40 Sit-ups
1 10 second hand stand

Bobby 25:00 (approximate -too many people at the open house to be accurate)

Chad 25:00~

John F. 13:10 (2x +10 deadlifts)

Alternate Tabata
Sit-ups
Push-ups
Knees to elbows
Goblet squats
Burpees 180 degrees

February 15th, 2010
CrossFit Training -February 15, 2010

The truth of the matter is that you always know the right thing to do. The hard part is doing it.
-Norman Schwarzkopf

 Call to Physical Training!

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 15, 2010
Here’s what’s going on this week.

Monday February 15
#5 Intro
10-8-6-4-2
Goblet squat
Knees to elbows
Push-press

Advanced
21-15-9
Push-up
Sit-up
Jumping squats
KB swing
Ring dips

Tom 10:01 + 100 push-ups

Dan 11:14 + 100 push-ups

John F. 15:47 (18 RD and no push-ups)

Wednesday February 17
#6 Intro
5 Rounds
7 Wall ball
7 Cement mixers
7 Diamond push-ups

Liz 11:01

Advanced
4 rounds for time
40 Squats
30 Push-ups
20 Renegade rows
10 Dead-lifts
1 10-second hand stand

**Combat Hapkido demo tonight -7:00 -8:30. Come early!

Tom 20:05 + challenge

Dan 25:44

JT 37:53

Saturday February 20
Bodyweight shoulders and legs and necks

#7 Intro
2 Rounds
Run 400 Meters
15 Lunges
15 Ball slams
15 Thrusters
15 Knees to elbows

Advanced
Game Saturday -52 Cards
Box Jumps
Pull-ups
KB Snatch -each arm
Push-ups
Ball Slams
Jumping Air Squats

Team A Mark R and John F. 18:04
Team B Dan and Jo  26:35
Randy 15:00

February 8th, 2010
Week of February 8, 2010

“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

Liz M. 20:25

Advanced
Tabata Monday
Goblet Squats
Push-ups
KB Swings
Sitting pole climb
Bus Drivers

Randy 9-9-12-2-16

Wednesday February 10
#3 Intro
3 Rounds
5 Lunge
10 Thrusters
Finish: 100 Sit-ups

Liz 5:05 +100 sit-ups

Advanced
50 Wednesday
50 Push-ups
50 Pull-ups
50 Sit-ups
50 Dead-lifts
50 Box Jumps

Tom 11:50

Dan 15:03

Russ 15:24

JT 17:23

Saturday February 13
Bodyweight shoulders and legs and necks
#4 intro
3 Rounds
10 Jumping pull-ups
10 Decline push-ups

Liz 7:14 + 100 push-ups

Advanced

5×5 Deadlift

Hang power clean

Front squat

Back squat

Dan 11:20 + 100 push-ups

Next week we need everyone to show up at the gym.

Game Saturday -52 Cards
Box Jumps
Pull-ups
KB Snatch -each arm
Push-ups
Ball Slams
Jumping Air Squats

February 1st, 2010
Week of February 1, 2010

“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

January 25th, 2010
Week of January 25, 2010

“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

January 18th, 2010
Week of January 18, 2009

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

January 11th, 2010
Week of January 11, 2010

“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)

January 4th, 2010
Week of January 4, 2010

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

December 28th, 2009
Week of December 28, 2009

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

December 21st, 2009
Week of December 21, 2009

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