January 25th, 2010
Week of January 25, 2010

“The future ain’t what it used to be.” -Yogi Berra

Here is a fact. “Nearly 60 million Americans are obese. More than 108 million adults are either obese or overweight. That means roughly 3 out of 5 Americans carry an unhealthy amount of excess weight.” -Presidents council on physical fitness.

Here is another fact. The CrossFit Games site is up and running. Go there and see for yourself what men and women are doing around the country. Here is the link. http://games2010.crossfit.com/

Write your own story. You can be a statistic on the Presidents council on physical fitness or you can look self propelled on a website like this one where we publish the hard earned accomplishments of our members so they know their efforts won’t go unnoticed. We certainly all have to work harder. Come work in an atmosphere that has a broad connnection to the training culture.

In the training business we all have to make choices -how to train, what to train, when to train, and how often. We have to set goals. They must be realistic and support a better life. Our training choices are Boxing, CrossFit, Jiu-Jitsu and MMA. Full body sports with broad training advantages.

Always train with a coach. Why, so we can learn the mechanics, the dynamics and the intelligence that makes an hour of training seem like a month at a less advanced gym. And we need to train safely. That makes the gym personal, attainable and supportive.

Stay tuned here. We have some success stories that we’ll publish soon. We have a lot to share. Come to ATT Altitude! Get coached and get trained.

Introduction to CrossFit

Change and variability is the credo of the responsible coach. The intro program is designed to ramp you up to advanced CrossFit in12 specific CrossFit sessions, approx 30 minutes each, in a 30 day window…$70. These sessions are scaled to fit the beginner. Develop your knowledge of the exercises and understand the benefits with personal experience.

We’re passionate about CrossFit. We fully understand what we do is a little over the top. Everyone can accomplish the work-outs. Get on the takeoff ramp! dan@gymriki.com (303) 880-4641 or call ATT direct at (303) 366-0629

Week of January 25, 2010

We work within the context of three metabolic pathways. The first uses the ATP resident in the cells for energy. This lasts maybe 30 seconds max -if your’re in pretty good shape. Then the body switches to the Glycolitic metabolic processes to provide its energy requirements. The stores for this energy are found in the muscles and the process converts glycogen into ATP and other molecules necessary to the energy process. Now you are really starting to work. You are at about the 3 minute mark in your workout. From this point your body is relying on the aerobic metabolic pathway. It is shopping for proteins, fats and carbohydrates to convert to ATP. Now my friend you should be flat out. It’s all work at this point. You are doing what CrossFit does best. And you forgot about those instructions on the white board haven’t you.

Get to work. There is accepted science behind the training and many experienced people who have trained like their lives depend on it. Ask questions. Apply yourselves. There is a surprise in every workout.

Here’s what’s going on this week.

Monday January 25
#8 Intro
10 x 5
KB Hang power clean
Sit-ups w/weighted ball

Advanced
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Sit-ups
Horizontal pull-ups
Jumping squats
One leg RDL

Wednesday January 27
#9 Intro
3 Rounds
200 Meter waiter carry
15 Push-ups
15 Sit-ups

Jason 18:25

Advanced
Max rounds in 20 minutes
10 Pull-ups
10 4-square push-ups
10 KB snatch each arm
10 SDHP

John F 3x 17:15
Javier 6
Dan R  5

Saturday January 30
#10 Intro
Max rounds in 10 minutes
10 KB snatch
10 Renegade rows
10 Sit-ups

Jason (3.3x)

Advanced
5 Rounds
10 Deadlift
20 KB swings
30 Ring push-ups
40 Sit-ups

Tom 17:18

Mariah 19:04

Nate 29:06

Dan 28:05

John F 23:25

January 18th, 2010
Week of January 18, 2009

Eighty percent of success is showing up.-Woody Allen

Brandon takes his bout in 32 seconds by submission… Good work mate!

We train to effect the adaptations necessary to accomplish the functional strength that life demands. Does this sound like you? Whether you come to the gym to learn to fight in the cage or for your own personal esteem the process is the same. Learn the mechanics, get consistent, increase the intensity. Anyone at any age or physical condition can train. This is a mind, body, and soul experience.

Don’t disappear in the big box gyms. You’re forgotten by these jokers within seconds of signing on the dotted line. Come to a sports gym! Get coached and get trained.

Step up to the ATT programming. Let’s make good history together. We’ll be training right along with you…

MMA, Muay Thai Kickboxing, Brazilian Jiu-Jitsu, CrossFit.

For 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. 

Introduction to CrossFit

Change and variability is the credo of the responsible coach. The intro program is designed to ramp you up to advanced CrossFit in12 specific CrossFit sessions, approx 30 minutes each, in a 30 day window…$70. These sessions are scaled to fit the beginner. Develop your knowledge of the exercises and understand the benefits through personal experience. Invest in first hand knowledge.

We’re passionate about CrossFit. We fully understand what we do is a little over the top. Everyone can accomplish the work-outs. Get on the takeoff ramp! dan@gymriki.com (303) 880-4641 or call ATT direct at (303) 366-0629

Week of January 18, 2010

The physiological adaptations necessary to loose weight are switched on when you train. It takes aerobic stimulation and anerobic training to point your world down the path towards an efficient metabolism.

Here’s what’s going on this week.

Monday January 18
#5 Intro
10-8-6-4-2
Goblet squat
Knees to elbows
Push-press

Advanced
“Barbra” max rounds in 20 minutes
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

John F 1 3/4
Dan R 4
Estella 4
Carlos 4
Poncho 4

Wednesday January 20
#6 Intro
5 Rounds
7 Wall ball
7 Cement mixers
7 Diamond push-ups

Jason 6:49 + 105 sit-ups

Advanced
5 Rounds for time
10 Horizontal pull-ups
20 box jumps
30 Wall ball
40 Sit-ups

JT 31:06
Dan R 29:58

Saturday January 23
#7 Intro
2 Rounds
Run 400 Meters
15 Lunges
15 Ball slams
15 Thrusters
15 Knees to elbows

Jason 13:40
Mat 14:40 (1x)
Sam 14:40 (1x)
John F 16:00

Advanced
3 Rounds for time
40 Ball slams
30 Ring push-ups
20 Ring dips
10 Ring pull-ups

Randy 13:29
Dan 30:00
Mark R 19:00 dnf dips
Nate 19:53
Mariah 17:47

January 11th, 2010
Week of January 11, 2010

“A smooth sea never made a skillful mariner.” -Old English Proverb

Training together in 2010.

Who is familiar with the current cliche “You fight like you train and you train like you fight”? If this sounds practical … it isn’t. Some of us come to the gym to learn to fight in the cage. Others come to challenge themselves physically. But did you know that you are all training with coaches who themselves train? That should make a difference to you in your pursuit of athletic development. We’re here to guide, to coach, to lead you down the path towards solid athletic skills and functional strength. While the fight training program is designed to build fighters, the strength training and martial arts programs are designed to build everybody.

If your goal is the cage, so is ours. If your goal is the thrill and deep sense of self respect from learning fight skills then we share that with you. And if your goal is the durability and strength required to simply be better at any physical activity or sport then we are all over that concept 100%.

Step up to the ATT programming. Let’s make good history together. We’ll be training right along with you…

MMA, Muay Thai Kickboxing, Brazilian Jiu-Jitsu, CrossFit.

For 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. 

Introduction to CrossFit

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! dan@gymriki.com  (303) 880-4641 or call ATT direct at   (303) 366-0629

Week of January 11, 2010

Always work 10% harder than you think you can. Do an extra rep, lift another 10 pounds, anything you can to take that vital step towards total control of your mind and body…

Monday
#2 Intro
10 x 10
Medicine ball cleans
Push-press

Jason 19:36
Megan 27:16

Firebreathers
For time
100 KB swings
50 Push-ups
100 KB snatch
50 Push-up
100 Goblet squats
50 Push-ups

Randy 19:50
Jeannette 24:29
Dan 26:12
Elena 23:42
JT 30:27

Wednesday
#3 Intro
3 Rounds
5 Lunge
10 Thrusters

Finish 100 push-ups

Jason 3:39

Firebreathers
Tabata drills
Sit-ups
Decline push-ups
Bus Drivers
Plyo-lunge

Javier 10,4,8,8

Tom 8,3,5,8

Dan 12,5,10,10

Tom X 13,6,12,12

John F 6,5,8,4

JT 8,4,4,4

Saturday
#4 intro
3 Rounds
10 Jumping pull-ups
10 Decline push-ups

Congrats John F. You matriculated yourself to advanced CrossFit. 2 tours through the intro sessions and two months + of hard work. This is what CrossFit is all about.

Firebreathers
For total time:
5 Rounds Pull-up ladders then
15 minutes Bodyweight then
5×10 Deadlift burpees
5×10 Clean and jerk
5×10 KB swings
5×10 Box jumps
5×10 Get-ups

12 minutes of pull-ups
18:40 of bodyweight
then John F. 24:30 (no get-ups)
John P. 42:30
Nate 31:50
Mariah 24:00
Dan R 72:12 (that’s what I get for coaching and training at the same time)

January 4th, 2010
Week of January 4, 2010

The secret to creativity is knowing how to hide your sources -Albert Einstein (1879 - 1955)

Training together in 2010.

Who is familiar with the current cliche of “You fight like you train and you train like you fight”? If this sounds practical … it isn’t. Some of us come to the gym to learn to fight in the cage or the ring. Others come to challenge themselves physically. But did you know that you are all training with coaches who themselves train -and for varied reasons? That should make a difference to you in your pursuit of athletic development. We’re here to guide, to coach, to lead you down the path towards solid athletic skills and functional strength. While the fight training program is designed to build fighters, the strength training and martial arts programs are designed to build everybody.

If your goal is the cage, so is ours. If your goal is the thrill and deep sense of self respect from learning fight skills then we share that with you. And if your goal is the durability and strength required to simply be better at any physical activity or sport then we are all over that concept 100%.

Step up to the ATT programming. Let’s make good history together. We’ll be training right along with you…

MMA, Muay Thai Kickboxing, Brazilian Jiu-Jitsu, CrossFit.

For 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. 

Introduction to CrossFit

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! dan@gymriki.com  (303) 880-4641 or call ATT direct at   (303) 366-0629

Week of January 4, 2010
There are three components to training:
First, you must learn the mechanics. This is a coached activity. You have to be interested in order to succeed.
Second, you must be consistent. Not only in training but in getting to the gym to work.
Third, understand intensity. This is a variable in our work that we must control and apply in order to get to the payoff.

This is today’s training. Guidance, leadership and drive. That sets ATT Altitude apart from all other gyms.

Monday
#11 Intro
20-15-10
200 M farmers walk
KB swings
Air squat

Danny L. 16:43

Erica 15:23

Firebreathers
5 Rounds for time
20 Decline push ups
20 Box jumps
20 Hang power cleans
1 pole from floor

Mark R 27:15

Manny 28:26

Wednesday
#12 Intro
3 Rounds
15 Ball slams
10 Back squats
5 Decline push-ups

Firebreathers
10-20-30-30-20-10 of
Sit-ups
4 Square push-ups
KB swings

Saturday
#1 Intro
200 meter run
15-12-9
Squat
Push-up
Sit-up
200 meter run

Firebreathers
20 minutes
20 One legged dead-lifts
3X sets of Deadlift-Clean-Front squat- Jerk- Back squat
20 Sit-ups

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

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