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)