November 30th, 2009
Week of November 30, 2009

“I’m the commander — see, I don’t need to explain — I do not need to explain why I say things. That’s the interesting thing about being president.” -George Bush on Bob Woodward’s Bush at War

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.

(reach me at dan@gymriki.com or leave me a message at the gym 303-880-4641)

Introduction Class

3 Rounds
200 Meter waiter carry
15 Push-ups

Firebreathers

Tabata drills

KB swings
Goblet squats
Push-ups
Knees to elbows
Farmers walk

Core Training

“The reality is core strength (and not core “training”) is a significant contributor to function, coordination, balance, and injury prevention.” Read the article from the NSCA performance training journal. Post a comment and let me know what you think.

November 18th, 2009
Gym Equipment Sale

Event Times:

Event Details:

We have too much gym equipment:

42 Red and Blue grappling mats (19 red and 25 blue). New Zebra mats in the gym for only a few months. Original cost $6300+ including shipping. Now $5000. These mats are perfect.

80 Red/Blue puzzle mats used for boxing, etc. $10 each.

Everlast 22 foot boxing ring with black canvas ring cover and double plywood floor. $7000. You cannot hurt this ring. It is Everlast’s heaviest product.

Various other pieces:

Everlast 100# heavy bags. $125 each

Windy 100# heavy tear drop bags $175 each

Bag hanging system enough for 8 bags $400

Professional barbels from Pendlay $200 each

A few of other varios pieces of equipment which we can discuss.

Call me at (303) 880-4641 or dan@gymriki.com

November 16th, 2009
Week of November 16, 2009

“That’s the fastest time ever run - but it’s not as fast as the world record. ”
– David Coleman

American Top Team Altitude. Come on in. The weather is fine. CrossFit, Muay Thai Kickboxing, Classic Boxing, Mixed Martial Arts… Lorenzo Borgomeo is tearing up the “turf” with Muay Thai, No-gi Jiu-Jitsu and MMA. Mike Robles has the amateur boxing team well underway. And Dan is working both the fighters and regulars at the gym in CrossFit strength training. 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.

Remember “Champions train with Champions”. Move your body, move your soul…Take action today!

Introduction to CrossFit -$70 (continuing special price!)

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.

 A note about FAT! (Weight loss, training and functional strength)

More and more I get inquiries from people who are overweight. The questions are very typical. What kind of training do we provide? Can overweight and under-exercised people do the exercises? Will it hurt? How much does it cost?

Here is a quote from an article by Willis, Smith, Willis on the “Frequency of Exercise for Body Fat Loss…” in the NSCA Journal. Suck this up…”Obesity and inactivity are the largest modifiable risk factors for disease… 65% of Americans are overweight or obese and therefore 190 million Americans live with the second most dangerous risk factor for disease.”

For those of you willing to read the little print on this page get naked in front of a mirror and report directly back to me. What do you see? How do you feel? What does it take for you to take action on this situation? Now put your pants back on and read this!

The above article references 170 overweight people with greater than 46% body fat who participated in a 5 day/week, 45 minute/session, 12 month exercise routine. Of course there was a control group vs. the exercise group and the results were contingent on both participation and frequency. The control group gained weight. They action group lost fat. Up to 13 pounds in an 8 week period making it to 4+ workouts per week. There was no mention of diet. And of course frequency of exercise appeared to win out over intensity. I can scan and email the article to anyone who wants to chew on this information thoroughly.

My experienced point of view. The only people who loose weight come to work with the concept in mind to get stronger. I can’t delve into the science here but strength training allows you an increased ability of freedom of motion. Consider the concept of functional strength. If cardio is your deal please understand that time on the stairmaster may give you some of the cardio you seek it doesn’t build the type of cardio/respiratory endurance required to sustain an acceptable level of physical activity where you actually have to move your body. Move your body! That means walk a flight of stairs or find a bathroom at Red Rocks and get back to your seat without an ambulance. How many of you remember a time when the jungle gym on the playground was fun? Have you tried it lately? Seems ridiculous huh? It isn’t…

Consider this. Can you lift the kid into the car? Can you do it for 5 rounds, 20 reps in 20 minutes? It sounds crazy but when we consider the complexity of muscular action, the metabolic science behind prolonged activity and the necessity to constantly improve and maintain our strength and flexibility (there are more points of course) then we may need to appreciate and enjoy our freedom to work our bodies a little harder to pursue a higher athletic result.

Trust me. The information is out there. But the actual proof is with you. There is no amount of intellectual capital you may care to invest that will reward you with the full understanding and appreciation of the potential physiological rewards of high quality training and condtioning. Can you participate? Can you advocate for yourself? Can you stand up and take control of your life? Can  you do one better than make excuses around your job, your kids, and you disbelieving spouse? Don’t  put a lock on the refrigerator. Fill it with protein. Don’t throw out the potato chips. Take a hammer to the bag and glue it to the refrigerator door. And the cookies and other crap you have subsitiuted for warmth and endearment. Hang them from the tree in the front yard and every Sunday after training 3-5 times per week climb up the tree and reward yourself. That sounds easy eh!

See you at the gym. The CrossFit intro program works. I can prove it. -Dan

(reach me at dan@gymriki.com or leave me a message at the gym 303-880-4641)

Introduction Class (For those in the know there is a different set of exercises each day of class. I am posting only the Monday exercises just to cut down on my admin time. Come to class. You’ll get your work orders each class..! he!he!)

3 rounds of:
5 Lunges
10 Thrusters

Firebreathers

Max reps in 20 minutes of:
20 KB snatch
10 Pull-ups
5 High decline push-up

November 9th, 2009
Week of November 9, 2009

“Swimming is not a sport, swimming is a way to keep from drowning! That’s just common sense!” -George Carlin

Training is in full swing at American Top Team Altitude. CrossFit, Muay Thai Kickboxing, Classic Boxing, Mixed Martial Arts… The coaches are all ready to guide and assist you to get your training started properly. 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.

Remember “Champions train with Champions”. Move your body, move your soul…Take action today!

Introduction to CrossFit -$70 (continuing special price!)

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

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Sit-ups
Push-ups
Wall ball
Squats

November 2nd, 2009
Week of November 2, 2009

If you want to tell people the truth, make them laugh, otherwise they’ll kill you.
Oscar Wilde

We are open now. Gym memberships are specially priced until October 31 so please take advantage. Get involved. We are doing important work here. Visit the gym website. 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.

Remember “Champions train with Champions”. Move your body, move your soul…Take action today!

Introduction to CrossFit -$70 (opening price October 5)

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

3 Rounds 
200 Meter waiter carry 
15 Push-ups

Firebreathers

5 Rounds
10 Deadlift
10 Clean
10 Split push jerk
10 Back squat
Finish  5×3 heavy bags

October 4th, 2009
Introduction to CrossFit $70

Event Times:

Event Details:

Ramp up to strength training slowly, surely and safely. You don’t have to blow a gasket to get fit. Leave the high intensity training for the Firebreathers. Learn the functional exercises at a slower pace. The groups are small so it’s the next best thing to personal training. Here’s the program: 12 sessions in a 30 day period for $100. What could be better than that!  

Information (303) 880-4641