Archive for December, 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
Posted by Dan Raabe at 6:40 am | Comments (0)
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
Posted by Dan Raabe at 6:57 am | Comments (0)
“No one can give you any answers. There aren’t any. You have to discover for yourself—you must learn to navigate the mystery.” Bill Hicks
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.
Introduction Class#2
10 x 10
Medicine ball cleans
Push-press
Firebreathers
3 rounds of:
10 Pull-ups
10 Lunge
20 Push-ups
10 Lunge
30 Renegade rows
10 Lunge
Training Basics
“…mastering certain types of skills ranging from psychological to physiological”. Guys read this and remember some of the key words you have heard during training in the past months. What you are doing in CrossFit is complex. And whether or not you care to understand the physiology behind the training the process you are undertaking is an immensely important subject. Enjoy this short read by Bruce W. Craig, PhD. I have more…
Posted by Dan Raabe at 6:20 am | Comments (0)
“Don’t count the days, make the days count.”-Muhammad Ali
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.
Introduction Class
200 meter run
15-12-9
Squat
Push-up
Sit-up
200 meter run
Firebreathers
Max rounds in 20min
20 Ring push-ups
15 Wall ball
10 Thrusters
Martial Arts Workouts
“One of the core tenets of CrossFit is intensity as measured by average power.” Read this article. Let’s train better and smarter, and think about how we measure the quality of training.
Posted by Dan Raabe at 6:14 am | Comments (0)
Event Times:
| November 18, 2009 6:00 am | to | January 31, 2010 6:00 pm |
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
Posted by Dan Raabe at 6:53 am | Comments (0)
Event Times:
| October 5, 2009 2:00 am | to | January 5, 2010 2:00 am |
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
Posted by Dan Raabe at 6:11 am | Comments (0)
