Archive for September, 2008
« Previous Entries
September 30th, 2008
WOD
Your Community for Strength Training and Martial Arts Skills
News
Sapao is coming. October 6-18, 2008. “Champions Train with Champions…”
details here
[singlepic=403,320,240,,]
Working with kids has significantly influenced my beliefs about my role as a CrossFit coach. Designing and implementing appropriate programming for children and teens has really honed my general training skills. Read more of “The Inherent Responsibilities of Training Children and Teens”
Friends of Friends and Family… If you book time with me weekdays from 1-3 pm I’ll do 1/2 hour intro trainings for free between now and September 30. Call me at the gym 303-368-4900 or email me at dan@gymriki.com to get yourself on the schedule.
Crossfit
5 explosive rounds of 5:
Burpees
Wall Ball 16# ball
Plyo-push-ups
Ring dips
Clean and jerk
Finish: 400 M farmers walk
“A man has one hundred dollars and you leave him with two dollars, that’s subtraction.”
-Mae West, My Little Chickadee, 1940
Dan 19:45
Cashin 16:30
Isaac 21:00
Gracie Barra Jiu Jitsu
Monday and Wednesday (9a)
Tuesday and Thursday (9b)
Muay Thai Kickboxing
Defense to Offense; Knees and low attacks
Commando Krav Maga
Fundamentals: Ground work, knife attacks
Posted by Dan Raabe at 6:44 am | Comments (0)
September 29th, 2008
WOD
Your Community for Strength Training and Martial Arts Skills
News
Sapao is coming. October 6-18, 2008. “Champions Train with Champions…”
details here
Working with kids has significantly influenced my beliefs about my role as a CrossFit coach. Designing and implementing appropriate programming for children and teens has really honed my general training skills. Read more of “The Inherent Responsibilities of Training Children and Teens”
Friends of Friends and Family… If you book time with me weekdays from 1-3 pm I’ll do 1/2 hour intro trainings for free between now and September 30. Call me at the gym 303-368-4900 or email me at dan@gymriki.com to get yourself on the schedule.
Crossfit
5 rounds for time of:
20 KB swings
15 SDHP
10 Pull-up burpes
5 Bus drivers (heavy)
Float like a butterfly, sting like a bee. -Muhammad Ali
Greg 21:27 3 1/2
TJ 15:13
Katie 18:31
Jordan 23:53
Cashin 18:40
Callie 24:50
Kids
rest day
Gracie Barra Jiu Jitsu
Monday and Wednesday (9a)
Tuesday and Thursday (9b)
Muay Thai Kickboxing
Defense to Offense; Knees and low attacks
Commando Krav Maga
Fundamentals: Ground work, knife attacks
Posted by Dan Raabe at 6:50 am | Comments (0)
September 27th, 2008
WOD
Your Community for Strength Training and Martial Arts Skills
News
Sapao is coming. October 6-18, 2008. “Champions Train with Champions…”
details here
“CrossFit is a core strength and conditioning program.” We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fi tness domains. They are Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. Read Foundations from the CrossFit library.
Friends of Friends and Family… If you book time with me weekdays from 1-3 pm I’ll do 1/2 hour intro trainings for free between now and September 30. Call me at the gym 303-368-4900 or email me at dan@gymriki.com to get yourself on the schedule.
Crossfit
3 sets of
100 Meter run
5 Back squat
100 Meter run
10 Dead-hang pull-ups
100 Meter run
20 Push-ups
End lap 200 Meter run
Mark 13:16
Callie 14:50
Dan 19:07
Isaac 11:57 (2 rounds)
Tom 4:37 (1 round)
Gracie Barra Jiu Jitsu
Monday and Wednesday (8a)
Tuesday and Thursday (8b)
Muay Thai Kickboxing
Defense to Offense; Knees and low attacks
Commando Krav Maga
Fundamentals: Ground work, knife attacks
Posted by Dan Raabe at 6:22 am | Comments (0)
September 26th, 2008
WOD
Your Community for Strength Training and Martial Arts Skills
News
Sapao is coming. October 11, 2008. “Champions Train with Champions…”
details here
“CrossFit is a core strength and conditioning program.” We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fi tness domains. They are Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. Read Foundations from the CrossFit library.
Friends of Friends and Family… If you book time with me weekdays from 1-3 pm I’ll do 1/2 hour intro trainings for free between now and September 30. Call me at the gym 303-368-4900 or email me at dan@gymriki.com to get yourself on the schedule.
Crossfit
10 rounds
5 KB Clean and press -each arm
5 Dead-lifts
5 1-arm push-ups
5 Jumping squats
Advertising is a racket…its constructive contribution to humanity is exactly minus zero.
-F. Scott Fitzgerald
Calley 21:40 (8 sets)
Justin 23:47 (6 sets)
TJ 15:45
Jordan 21:35
Dan 25:35
Gracie Barra Jiu Jitsu
Monday and Wednesday (8a)
Tuesday and Thursday (8b)
Muay Thai Kickboxing
Defense to Offense; Knees and low attacks
Commando Krav Maga
Fundamentals: Ground work, knife attacks
Posted by Dan Raabe at 6:19 am | Comments (0)
September 25th, 2008
WOD
Your Community for Strength Training and Martial Arts Skills
News
Sapao is coming. October 11, 2008. Champions Train with Champions…
details here
“CrossFit is a core strength and conditioning program.” We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fi tness domains. They are Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. Read Foundations from the CrossFit library.
Friends of Friends and Family… If you book time with me weekdays from 1-3 pm I’ll do 1/2 hour intro trainings for free between now and September 30. Call me at the gym 303-368-4900 or email me at dan@gymriki.com to get yourself on the schedule.
Crossfit
For Time:
3 rounds of:
25 Thrusters
30 Renegade rows
40 KB press from the floor
50 Ball slams
Finish: 100 Ropes
TJ 15:47
Cashin 25:00
Gracie Barra Jiu Jitsu
Monday and Wednesday (8a)
Tuesday and Thursday (8b)
Muay Thai Kickboxing
Defense to Offense; Knees and low attacks
Commando Krav Maga
Fundamentals: Ground work, knife attacks
Posted by Dan Raabe at 6:04 am | Comments (0)
September 24th, 2008
WOD
Your Community for Strength Training and Martial Arts Skills
News
Sapao is coming. October 11, 2008. Champions Train with Champions…
details here
“CrossFit is a core strength and conditioning program.” We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fi tness domains. They are Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. Read Foundations from the CrossFit library.
Friends of Friends and Family… If you book time with me weekdays from 1-3 pm I’ll do 1/2 hour intro trainings for free between now and September 30. Call me at the gym 303-368-4900 or email me at dan@gymriki.com to get yourself on the schedule.
Crossfit
For Time:
30-25-20-15-10-5
Run 200
Push-ups
Sit-ups
KB Snatch
Finish: 100 Ropes
TJ 17:06 (30+25 OT)
Dan 23:03
Kids
3 rounds for time:
Run 100 meters
20 Tire jumps
10 Push-ups
5 lunge
Brandon 8:14
Isabelle 8:20
Miwa 8:30
Miho 9:10
Izumi …
Gracie Barra Jiu Jitsu
Monday and Wednesday (8a)
Tuesday and Thursday (8b)
Muay Thai Kickboxing
Defense to Offense; Knees and low attacks
Commando Krav Maga
Fundamentals: Ground work, knife attacks
Posted by Dan Raabe at 6:55 am | Comments (0)
Event Times:
| October 6, 2008 | to | October 17, 2008 |
Event Details:
Champions Train with Champions
Imagine an “impassable guard”. Imagine bringing your game to a new level. Imagine training with the holder of 10 International Gold Medals. This is Sapao. Train on Saturday October 11. Gi in the morning and no-Gi in the afternoon. All athletes from all area academies are welcome. The seminar is $125 pre-paid and $135 on training day. Morning and afternoon sessions add $25.
*All prepaid sign-ups can drop into the gym to train for a nominal cost during the week preceeding and after the training. This is the best chance ever to develop our skills.
If you miss this seminar your Jiui-Jitsu will miss the mark. Sapao loves to instruct and he loves the game. His next step, UFC? Call the gym (303) 368-4900 or email dan dan@gymriki.com.
Posted by Dan Raabe at 10:54 am | Comments (0)
September 23rd, 2008
WOD
Your Community for Strength Training and Martial Arts Skills
News
“CrossFit is a core strength and conditioning program.” We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fi tness domains. They are Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. Read Foundations from the CrossFit library.
Friends of Friends and Family… If you book time with me weekdays from 1-3 pm I’ll do 1/2 hour intro trainings for free between now and September 30. Call me at the gym 303-368-4900 or email me at dan@gymriki.com to get yourself on the schedule.
Crossfit
For Time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Cashin 34:38
Mark 31:11
Gracie Barra Jiu Jitsu
Monday and Wednesday (8a)
Tuesday and Thursday (8b)
Muay Thai Kickboxing
Defense to Offense; Knees and low attacks
Commando Krav Maga
Fundamentals: Ground work, knife attacks
Posted by Dan Raabe at 6:38 am | Comments (0)
September 22nd, 2008
WOD
Your Community for Strength Training and Martial Arts Skills
News
“CrossFit is a core strength and conditioning program.” We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fi tness domains. They are Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. Read Foundations from the CrossFit library.
Friends of Friends and Family… If you book time with me weekdays from 1-3 pm I’ll do 1/2 hour intro trainings for free between now and September 30. Call me at the gym 303-368-4900 or email me at dan@gymriki.com to get yourself on the schedule.
Crossfit
10,9,8,7,6,5,4,3,2,1
Front Squat
Rope Pull-ups
Push-ups
Goblet Squats
Finish: Heavy Bag relay
Greg 21:03
Brad 16:51
TJ 9:35
Jordan 14:08
Cashin 14:19
Kids Workout
3 rounds for time:
15 Frog jumps
15 Ball slams
Pole Climb
15 Jump ropes
Miwa 11:00
Izumi 11:00
Brandon 13:00
Isabelle 13:00
Gracie Barra Jiu Jitsu
Monday and Wednesday (8a)
Tuesday and Thursday (8b)
Muay Thai Kickboxing
Defense to Offense; Knees and low attacks
Commando Krav Maga
Fundamentals: Ground work, knife attacks
Posted by Dan Raabe at 6:34 am | Comments (0)
September 20th, 2008
WOD
Your Community for Strength Training and Martial Arts Skills
News
“Mentally, CrossFit is hard. Physically too, of course, but I think that part of the reason so many people don’t do CrossFit is because of the mental toughness it takes to complete a workout.” Read Mental Strength by Mike Houghton
Friends of Friends and Family… If you book time with me weekdays from 1-3 pm I’ll do 1/2 hour intro trainings for free between now and September 30. Call me at the gym 303-368-4900 or email me at dan@gymriki.com to get yourself on the schedule.
Crossfit
21-15-9-9-15-21
KB snatch
Box jumps
1 Hand Push-ups
Hack squat
Finish:
Commando Drills -you’ll love these
Mark 15:02
Jordan 21:04
Gracie Barra Jiu Jitsu
Monday and Wednesday (7a)
Tuesday and Thursday (7b)
Muay Thai Kickboxing
Kicks
Commando Krav Maga
Fundamentals: choke defense + conditioning
Posted by Dan Raabe at 6:01 am | Comments (0)
« Previous Entries
