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