“My left turn signal was out so I had to make all right turns to get to work.” -on CNN
We are constantly promoting programming at the gym. We invite you to try CrossFit, the elite of all strength training. After coaching people for a few years now the bigger picture is to make it easier for new trainees to learn the skills. Our program for this is at 5:00 Tuesday and Thursday each week.
Set your fears aside. Of course CrossFit is the sport of fitness and it is demanding physically. The beginner program is focused on basic movements, clean technique and getting you over the threshold to a higher level of physical activity. This is not punushment. It is learning, practice and a positive step towards a better fitness.
Free classes are part of the deal. You get one week of training on us when you sign up. That is a bargain!
Remember we are now training under the Champions MMA & Fitness banner. 18436 Longs Way, Parker, Colorado 80134. (303) 378-5014. See you at the gym.
CrossFit for this week
Week of July 26, 2010
Monday -Advanced 6:30 AM
5 rounds
20 Renegade rows
15 SDHP
10 Dips
5 Bus drivers
Erik 28:37 (adjusted the bar from 90# to 60# for the last 2 sets)
Dan 24:11
Tuesday -Beginners class 5:00 PM
For time
5 Low starts
10 Squats
5 Bus drivers
10 Jumps to bar
5 Push ups
10 Rope pulls
5 Ball slams
10 Wall ball
5 KB Swings
10 Jumping lunge
20 tire flips
Lauren 11:47
Charlie 12:04
Wednesday -Advanced 6:30 AM
For time:
400 meter run
Then 3 rounds of:
50 Wall ball
50 Box jumps
1 lap on the monkey bars with 5 horizontal pull-ups at each end.
Then:
400 meter run
Jaun 33:20
Dan 36:01
Erik: 32:43
Thursday Meet-up 7:30 PM *This week only
3 rounds for time of:
5 Low starts
10 KB press
15 Wall ball
Matt 11:04
Sherrie 9:46
Gabrielle 11:22
Thursday -Beginners class 5:00 PM
3 rounds for time of:
10 jumping squats -with the bar
20 Ball slams
30 KB swings
Finish:
50 Sit-ups
Shino 9:07
Lauren 9:07
Friday-Advanced 6:30 AM
3 Rounds for time of:
40 Sit-ups
30 GHD Hamstrings
20 Inverted KB press each arm
10 Low starts
5 Jumps
Erik 29:42
Saturday-10:00 Advanced and Beginners
5 rounds of:
10 tire flips + 20 hammers
10 Front Squats
10 Pull-ups
10 Dips
10 KB snatch each arm
Posted by Dan Raabe at 6:00 am | Comments (0)
“Sorry I can’t come to the gym. When I got up this morning, I took two Ex-Lax in addition to my Prozac. I can’t get off the john, but I feel good about it.”
CrossFit for this week
Week of July 19, 2010
Monday -Advanced 6:30 AM
Max in 20
20 Push-ups
15 Pull-ups
10 Low Starts
5 SDHP
Dan 3x 27:01(OT)
Tuesday -Beginners class 5:00 PM
5 rounds together of
10 Squats
10 Lunge
10 Dead-lift
Lauren 4X 14:19 + 24 ropes in :30
Shino 5X 14:19 + 24 ropes in :30
Charlie 3x 15:00~ 16 ropes in :30
Wednesday -Advanced 6:30 AM
Misery for time:
100 Push-ups
200 M Run
200 Sit-ups
200 M Run
(50 Ball Slams + 50 KB Swings + 50 Wall Ball + 50 Ropes + 50 Knees to elbows +
50 Box jumps
200 M Run
Erik 100PU + 127SU 20:00 + ropes 1:00
Dan 45:06 (with interruptions)
Wednesday Meet-up 7:30 PM
Demo running, KB swing…
3 rounds for time of:
15 Sit-ups
10 Push-ups
5 KB swings
Sherri 3:40
Helen 5:00
Stacy 3:45
Gabrielle 3:50
*note: The exercise was short but we did bodyweight exercises to warm up with for almost 30:00 + covered running and stretch at the end for a total of about 70 minutes.
Thursday -Beginners class 5:00 PM
Max rounds in 20 minutes of
20 Sit-ups
15 Push-ups
10 KB Swings
Lauren 8x OT (just had to work to a nice round number…didn’t you Lauren)
Charlie 7x
Friday-Advanced 6:30 AM
Max rounds in 20 minutes
5 Deadlifts to 5 Hang Power Clean to 5 Front Squat to 5 Back Squat
10 Decline Push-ups
15 GHD
Juan 2x
Erik 4x in OT :22
Saturday-9:00 Advanced and Beginners 9:00 AM
Tabata drills
Push ups
KB Snatch
Goblet Squat
Box Jumps
Commandos
Finish
Ropes or Heavy bags
Charlie 4-5-6-3-6
Carrie 4-5-8-3-5
Posted by Dan Raabe at 6:53 am | Comments (0)
Changing Gears
There are lots of changes here at Gym Riki. The first and most important is our move to Champions MMA in Parker, CO. It’s convenient to Denver located at 18436 Longs Way, (303) 378-5014. Do you want the most elite and diverse strength training possible. Kettlebells, Olympic weights, powerlifting, gymnastics, bodyweight drills, running and plyometrics. The program is all new, a step in the right direction and accessible by anyone with heart and determination. If that’s not enough for your appetite then you can enroll in boxing, Brazilian Jiu-Jitsu, MMA, and Muay Thai Kickboxing. There is also Karate and wrestling.
CrossFit for this week
Wednesday
5 Rounds for time of:
30 Pushups
40 Situps
50 Squats
200 meter run.
Rest 60-90 seconds between rounds…
Friday
3 Rounds of:
Pull-up ladder
20 Deadlifts
30 KB Swings (# 1 pood)
40 Lunge
50 Ball slams
Saturday
Max rounds in 20 minutes of:
20 Push-ups
15 Pull-ups
10 Low starts
5 SDHP
Finish:
Bodywieght on the mats
Posted by Dan Raabe at 6:35 am | Comments (0)
We are adjusting training to fit our new location.
For the time being this is the training routine.
4-6 times per day 50- 100 push-ups. Drop down get them done shake out your arms and get back to work. Post to the comments on the site. Keep track of your time and performance increases (number of reps) Once you pick a number to start with don’t drop below that number. Do the push-ups at regular intervals.
Watch the posts for more variations.
Dan
Posted by Dan Raabe at 6:21 am | Comments (0)
This week we just work hard. It’s May and still snowing. What the hell is that all about? We have a lot of training to do and the wrestlers are just getting started with CrossFit. good luck mates. The train is leaving the station. Right now! Enjoy the ride… He!He! —Coach
Here’s what’s going on this week:
Wednesday May 12, 2010
Advanced
21-15-9 of
Pull-ups
KB snatch
Plyo-pushups
Ring Dips
Dead-lift
Then stretch
Isaac 24:55
Jacob 27:50
Jo 28:25
Saturday May 15, 2010
Advanced
Misery
100 Push-ups
Run 400 meters
200 Sit-ups
Run 400 meters
(50 Ball slams + 50 KB swings + 50 Wall ball + 50 twisting rope jumps
+50 knees to elbows + 50 Box Jumps)
Run 400 Meters
On the Mats for:
jumping lunges,
Partner carry,
leap frog,
partner sit-up to standing,
then stretch…
Posted by Dan Raabe at 6:31 am | Comments (0)
“It is wonderful to be here in the great state of Chicago” -Dan Quayle
Come to the gym. Raise your intelligence!
The summer program is now in full swing. The intro program will be suspended for the summer (unless we absolutely need it) so prepare to go full tilt into the training.
Newcomers. Your first session is on us and we will book you into a free slot during the week so you can learn the basics.
Remember in CrossFit we work 3, 4, 5 exercises during a work session. They are all highly varied and have either a time component or a max set component. Either way no matter what the work load is the benefit is the same. Highly varied work. Aside from the named exercises we toss at the group we have not really done the exact same work sessions more than a few times in the last few years. Remember mechanics, consistency, intensity (power). Those are the markers along the road to excellent training.
Let’s work. It’s actually good for you…
Here’s the work sessions this week:
Wednesday May 5
Advanced
Tabata Drills
Push-ups
Box jumps
Goblet squats
Ball slams
Lunge
John 1 5 4 - -
Jo 5 5 8 5 5
Jacob 4 5 8 6 11
Hunter 5 5 8 6 11
Brian T. 8 5 4 5 5
Jeff 1 3 4 4 0
Saturday May 8
Advanced
Barbra
Max rounds in 20 minutes
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Mark R. 5
Phillip 4
Alex 5
Carlos 2
Lauren 4
Isaiah 3
Tim 3 1/2
Jo 4
Brian 3 1/2
Donald 3 3/4
Everyone finished with a push-up and body weight series on the mats for an additional 15 minutes of time… Good job!
Posted by Dan Raabe at 6:21 am | Comments (0)
Here is what’s going on in class this week:
Wednesday April 28, 2010
#2 Intro
20 x 10
Medicine ball cleans
KB Push-press
Tim 12:23 (5x)
Advanced
For time
40 Wall Ball
30 Ring Dips
30 Wall Ball
40 Push-ups
20 Wall Ball
50 Pull-ups
10 Wall Ball
60 Cement mixers
Dan 20:30
Tom 15:58
John 21:10
Saturday May 1, 2010
#3 Intro
5 Rounds
20 Lunge
20Thrusters
Finish: 100 Sit-ups
After working all these months everyone at this point is in the advanced program. I told you it was possible…
Advanced
Deck of cards 5x face value -Ace is 10x the previous card value -face cards are 30 reps
Box jumps
KB Swings
Push-ups
KB Snatch
Waiters carry -5 laps max KB weight
Pull-ups
High jumps
Tire flips
A-Team: John, Jacob, Tyler 42:58
B-Team: Jo, Tim, Phillip 40:23
***Welcome Mullen HS students. Glad to have you training with us.
Posted by Dan Raabe at 6:47 am | Comments (0)
Again this week… Train hard. I don’t have an earth shattering piece of conditioning I.P. for you except to remind you that the proper physical adaptations you are looking for only occur with a highly varied work out scenario. Remember we learn the mechanics first, work diligently to make consistent movement under consistent effort and then increase the intensity. That will get you there.
Also for those of you who show up to class tired and leave with your bottle of water remember that if you want to kick the protein synthesis into high gear you must eat to train. You must replenish your body’s stores of easily available carbs and protein within 30-60 minutes after you work out. It will make a decided difference in how you look and feel. Dump the fast food, high fructose corn syrup and saturated fats. Talk to me this week about what to drink/eat after your workouts and before…
This is what we are doing this week:
Wednesday April 21, 2010
#12 Intro
5 Rounds
20 Plyo jumps
15 Ball slams
10 Back squats
5 Decline push-ups
John F 23:30
Advanced
4 Rounds
20 Suitcase deadlifts
30 Renegade rows
40 Sit-ups
50 Push-ups
1 10 second hand-stand
Dan 38:22
Tom 31:05
April 24, Saturday
#1 Intro
200 meter run each set
15-12-9
Squat
Push-up
Sit-up
200 meter run
“No intro today. All these people took the 12 step challenge and are now training advanced CrosssFit. Who wants to get into the game? Be your own best friend. Get to the gym! Make CrossFit your training.”
Advanced
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Push-ups
Sledgehammers
Tire flips
Goblet squats
High jumps
Jo 25:00 (7x)
Tom 40:43
Dan 54:05 *When I started CrossFit a few years ago I could honestly do 5-7 minutes of this level of exercise! It’s so much fun to push myself.
Posted by Dan Raabe at 6:38 am | Comments (0)
Here it is, the WOD’s for this week my friends. If you are looking at this page for the first time remember we train at American Top Team Altitude, 11091 East Mississippi Avenue, Aurora, Colorado (303) 366-0629.
If you are new to training and especially new to CrossFit remember you don’t have to be an athlete to train with us. You can commit to the challenge of Elite Strength Training. You can train 2-3 times per week. And you can become stronger. We will train you from head to toe. We’ll build your cardio. We’ll develop your core and your functional strength. And we’ll guide you through the training modalities. The introduction class is a mere $70 for the 12 sessions. You will learn the exercises and you will be ready for advanced CrossFit in a matter of weeks.
WOD
4/14/10
Wednesday
#10 Intro
Max rounds in 15 minutes
10 KB snatch
10 Renegade rows
10 Sit-ups
John 5x in 16:27 OT (We allow overtime if you have the steam…John’s got steam!)
Advanced
Max rounds in 20 minutes
10 Deadlift Burpees
10 GHD sit-ups
10 GHD Hamstrings
10 Knees to elbows
Tom 6x 20:30 OT
Jo 4x 16:27 (Not bad for her first shot at full blown CrossFit -she did the 12 intro classes and her confidence is high. Good job Jo!)
4/17/10
Saturday
#11 Intro
20-15-10
200 M farmers walk
KB swings
Air squat
Sit-ups
Push-ups
Jacob 26:06 (1st class) -good job
Advanced
Max rounds in 20 minutes
10 Limbos
10 Back squats
10 Truck driver lunge
10 Kipping pull-ups
1 10 second handstand
Jo 5x
John 4x
Mark 5x
Dan 2 1/2 in 12 minutes (with interruptions -damn, gotta find a better time to train…)
Posted by Dan Raabe at 6:23 am | Comments (0)
Here it is, the WOD’s for this week my friends. If you are looking at this page for the first time remember we train at American Top Team Altitude, 11091 East Mississippi Avenue, Aurora, Colorado (303) 366-0629.
If you are new to training and especially new to CrossFit remember you don’t have to be an athlete to train with us. You can commit to the challenge of Elite Strength Training. You can train 2-3 times per week. And you can become stronger. We will train you from head to toe. We’ll build your cardio. We’ll develop your core and your functional strength. And we’ll guide you through the training modalities. The introduction class is a mere $70 for the 12 sessions. You will learn the exercises and you will be ready for advanced CrossFit in a matter of weeks.
WOD
Wednesday April 7, 2010
#8 Intro
10 x 5
KB Hang power clean
Sit-ups w/weighted ball
John 12:31 (10/31/09 13:01 and 12/28/09 16:50*)
Jo 15:15
Advanced
Max rounds in 20 minutes
10 Deadlift Burpees
10 GHD sit-ups
10 GHD Hamstrings
10 Knees to elbows
Saturday April 10, 2010
#9 Intro
5 Rounds
200 Meter waiter carry
15 Push-ups
15 Sit-ups
Jo 24:51 (2/27/10 is your anniversary ) (The first time we had you do 3 rounds of this WOD. This time we kicked it up to 5 rounds. In round numbers you had an average time of 4:26/round in February and 4:58 this time. So we might say that your power output (work/time) is 90%. But you effectively did 66% more work this time than the first time you attempted these exercises. Therefore on a very simple calculation you effectively increased your work ability by 59% over the last 6 weeks. Good job. And a good job of following the program. It works well if you can stick to the game.
Advanced
4 Rounds of
10 Thrusters
15 KB snatch
20 4 square push-ups
50 Sit-ups
John 24:15 (2x)
Mark 23:16
Dan 23:04
Posted by Dan Raabe at 8:24 am | Comments (0)
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