Archive for September, 2008
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September 19th, 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
Max rounds in 20 minutes:
20 KB swings
20 Ball slams
20 KB clean and jerk
20 Sit-ups
20 Jumps
TJ 4 1/2 + 10 min O.T
Dan 3 2/5 + 4 min O.T (4 rounds total)
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 6:55 am | Comments (0)
September 18th, 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
5 rounds for time:
200 meter run
5 Clean and jerk
5 Pyramid squats
5 L-pulls
Finish:
10 laps sandbags
Ryan 16:19
Dan 18:20
Mark 14:27
Cashin 14:30
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 6:32 am | Comments (0)
September 17th, 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
Tabata shiki:
KB snatch
Push-ups
Box jumps
Ring dips
Bus drivers
Finish: 3×3 on the heavy bags with sit-ups in between
Brad 9-8-5-1-11
Matt 9-12-10 Sit-ups-1-9
Ryan 9-9-7-1-13
Kids:
3 rounds of
2 Laps medicine ball carry (small balls)
Ring pull-ups
Group tire flip (1 lap)
Brandon 8:36
Isabelle 8:50
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 6:36 am | Comments (0)
September 16th, 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
5 rounds of:
10 Towel pull-ups
15 Thrusters
20 Sit-ups
25 Wall ball
Finish: Farmers walk 200 meters
Dan 20:30
Jeffrey 17:36
Ryan 19:51
Cashin 17:49
Jordan 22:35
Carla 22:40
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 6:58 am | Comments (0)
September 15th, 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
Crossfit
21-15-9 reps of:
KB swing
Push-ups
Ring dips
Box jumps
Finish:
50 ropes -each arm
Jeffrey 8:10
Brad 9:40
Kids:
5 rounds for time:
10 Tire jumps
10 Ball slams
10 Becks burpees
Brandon 12:40
Miwa 12:02
Isabella 13:00 (3 sets)
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 6:54 am | Comments (0)
September 13th, 2008
WOD
Your Community for Strength Training and Martial Arts Skills
News
“The charter of CrossFit is forging elite fitness. Our prescription or methodology for achieving this elite fitness is constantly varied, if not randomized, functional movements executed at (relatively) high intensity”…. download “Capacity, Standards and Sport”
Crossfit
10 Rounds for time:
10 Renegade rows
10 Pull-ups
10 Goblet squats
10 Jumps
Finish: 3×3 rounds on the heavy bag
“Spare no expense to save money on this one. ”
-Samuel Goldwyn
***Very good job here fellows. This was a tough exercise and you stuck with it…
Michael 27:01
Mark 29:42
Cashin 29:50
Dan 33:00
Gracie Barra Jiu Jitsu
Monday and Wednesday (6a)
Tuesday and Thursday (6b)
Muay Thai Kickboxing
Body punch, Clinch
Commando Krav Maga
Fundamentals: choke defense + conditioning
Posted by Dan Raabe at 6:46 am | Comments (0)
September 12th, 2008
WOD
Your Community for Strength Training and Martial Arts Skills
News
“The charter of CrossFit is forging elite fitness. Our prescription or methodology for achieving this elite fitness is constantly varied, if not randomized, functional movements executed at (relatively) high intensity”…. download “Capacity, Standards and Sport”
Crossfit
For time:
100 Sit-ups
100 Wall balls
100 KB snatch
300 singles
Finish: Muscle up practice.
“If you are going through hell, keep going.”
- Sir Winston Churchill (1874-1965)
Jordan 19:40
Greg 32:30
Ryan 18:48
Dan 26:54 (60 GHD Sit-ups and 40 Sit-ups regular)
Gracie Barra Jiu Jitsu
Monday and Wednesday (6a)
Tuesday and Thursday (6b)
Muay Thai Kickboxing
Body punch, Clinch
Commando Krav Maga
Fundamentals: choke defense + conditioning
Posted by Dan Raabe at 6:59 am | Comments (0)
September 11th, 2008
WOD
Your Community for Strength Training and Martial Arts Skills
News
The kids program using CrossFit drills is at 3:30 Monday and Wednesday.
The class is all movement, coordination, strength -without the weight training we use for the adult classes. Mothers and dads are welcome to work out with your youngsters (303) 368-4900 or dan@gymriki.com .
I am enrolling students for our Gracie Barra Denver Brazilian Jiu-Jitsu program Please call the gym (303) 368-4900 or send email to: dan@gymriki.com for an update on the schedule.
Parkour Denver is Tuesday and Thursday nights at 18:00-21:00 (6:00 - 9:00 P.M.). Call for details.
I like the looks I get when I mention the White Collar Boxing team. All competitors keep up the good work… Muay Thai Boxing Denver Kickboxing.
Training has begun for the Gracie Barra Denver team. Train hard and train safe. Remember we represent Gracie Barra. We have more competitions coming up and just took a 2nd place in the masters division.
The Master Toddy challenge is still on for our Denver Muay Thai Boxers to compete in Las Vegas. The team is open to anyone 18 and over. Younger boxers need their parents consent and commitment to participate in the training and amateur boxing matches.
Crossfit
For time:
100 Sit-ups
100 Wall balls
100 KB snatch
300 singles
Finish: Muscle up practice.
“If you are going through hell, keep going.”
- Sir Winston Churchill (1874-1965)
Gracie Barra Jiu Jitsu
Monday and Wednesday (6a)
Tuesday and Thursday (6b)
Muay Thai Kickboxing
Body punch, Clinch
Commando Krav Maga
Fundamentals: choke defense + conditioning
Posted by Dan Raabe at 6:31 am | Comments (0)
September 10th, 2008
WOD
Your Community for Strength Training and Martial Arts Skills
News
Thanks Joel for the fantastic seminar on Saturday. My deadlift and power clean will never be the same.
The kids program using CrossFit drills is at 3:30 Monday and Wednesday.
The class is all movement, coordination, strength -without the weight training we use for the adult classes. Mothers and dads are welcome to work out with your youngsters (303) 368-4900 or dan@gymriki.com .
I am enrolling students for our Gracie Barra Denver Brazilian Jiu-Jitsu program Please call the gym (303) 368-4900 or send email to: dan@gymriki.com for an update on the schedule.
Parkour Denver is Tuesday and Thursday nights at 18:00-21:00 (6:00 - 9:00 P.M.). Call for details.
I like the looks I get when I mention the White Collar Boxing team. All competitors keep up the good work… Muay Thai Boxing Denver Kickboxing.
Training has begun for the Gracie Barra Denver team. Train hard and train safe. Remember we represent Gracie Barra. We have more competitions coming up and just took a 2nd place in the masters division.
The Master Toddy challenge is still on for our Denver Muay Thai Boxers to compete in Las Vegas. The team is open to anyone 18 and over. Younger boxers need their parents consent and commitment to participate in the training and amateur boxing matches.
Crossfit
Max rounds in 20 minutes:
Thruster
KB Snatch
Box jumps
Finish: hand stand
”Nobody has ever bet enough on a winning horse.”
Richard Sasuly.
Matt (Sit-ups, KB Snatch, Push-ups) 3 1/3
Brad 3
Kids:
Max rounds in 20 minutes:
100 meters run
10 tire jumps
10 pull-ups
1 rope climb
Finish: Hand stands
Miwa 3
Miho 3
Izumi 3
Isabella 3
Brandon 3
Gracie Barra Jiu Jitsu
Monday and Wednesday (6a)
Tuesday and Thursday (6b)
Muay Thai Kickboxing
Body punch, Clinch
Commando Krav Maga
Fundamentals: choke defense + conditioning
Posted by Dan Raabe at 6:59 am | Comments (0)
September 9th, 2008
WOD
Your Community for Strength Training and Martial Arts Skills
News
Thanks Joel for the fantastic seminar on Saturday. My deadlift and power clean will never be the same.
The kids program using CrossFit drills is at 3:30 Monday and Wednesday.
The class is all movement, coordination, strength -without the weight training we use for the adult classes. Mothers and dads are welcome to work out with your youngsters (303) 368-4900 or dan@gymriki.com .
I am enrolling students for our Gracie Barra Denver Brazilian Jiu-Jitsu program Please call the gym (303) 368-4900 or send email to: dan@gymriki.com for an update on the schedule.
Parkour Denver is Tuesday and Thursday nights at 18:00-21:00 (6:00 - 9:00 P.M.). Call for details.
I like the looks I get when I mention the White Collar Boxing team. All competitors keep up the good work… Muay Thai Boxing Denver Kickboxing.
Training has begun for the Gracie Barra Denver team. Train hard and train safe. Remember we represent Gracie Barra. We have more competitions coming up and just took a 2nd place in the masters division.
The Master Toddy challenge is still on for our Denver Muay Thai Boxers to compete in Las Vegas. The team is open to anyone 18 and over. Younger boxers need their parents consent and commitment to participate in the training and amateur boxing matches.
Crossfit
Max rounds in 20 minutes:
20 Pull-ups
30 KB swing
40 Push-ups
Finish: 3 x 3 on the heavy bags. 1 minute sit-ups in between rounds.
Hollywood is a place where people from Iowa mistake each other for stars.
-Fred Allen
TJ 6 2/3
Jeffrey 6 1/3
Jordan 5
Ryan 5
Cashin 1 2/3 (10 minutes -good job for a first time)
Julia 2 1/3 (10 minutes)
Joel 5
Michael 4
Carla 4 2/3
Gracie Barra Jiu Jitsu
Monday and Wednesday (6a)
Tuesday and Thursday (6b)
Muay Thai Kickboxing
Body punch, Clinch
Commando Krav Maga
Fundamentals: choke defense + conditioning
Posted by Dan Raabe at 6:23 am | Comments (0)
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