February 15th, 2010
CrossFit Training -February 15, 2010

The truth of the matter is that you always know the right thing to do. The hard part is doing it.
-Norman Schwarzkopf

 Call to Physical Training!

ATT Altitude is the gym for everyone. Brazilian Jiu-Jitsu, Muay Thai Kickboxing, Mixed Martial Arts, Boxing, and CrossFit Elite Strength Training.

Athletic training isn’t exclusive. Rather we have created a community of athletes and athletically minded people who realize that this is the cutting edge of training. We train together and learn together. Come to the gym and join a class. Your first session is on us. Invest in yourself. We’ll program you for success.

Introduction to CrossFit

The intro to CrossFit 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.
Change and variability is the credo of the responsible coach. 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 February 15, 2010
Here’s what’s going on this week.

Monday February 15
#5 Intro
10-8-6-4-2
Goblet squat
Knees to elbows
Push-press

Advanced
21-15-9
Push-up
Sit-up
Jumping squats
KB swing
Ring dips

Tom 10:01 + 100 push-ups

Dan 11:14 + 100 push-ups

John F. 15:47 (18 RD and no push-ups)

Wednesday February 17
#6 Intro
5 Rounds
7 Wall ball
7 Cement mixers
7 Diamond push-ups

Liz 11:01

Advanced
4 rounds for time
40 Squats
30 Push-ups
20 Renegade rows
10 Dead-lifts
1 10-second hand stand

**Combat Hapkido demo tonight -7:00 -8:30. Come early!

Tom 20:05 + challenge

Dan 25:44

JT 37:53

Saturday February 20
Bodyweight shoulders and legs and necks

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

Advanced
Game Saturday -52 Cards
Box Jumps
Pull-ups
KB Snatch -each arm
Push-ups
Ball Slams
Jumping Air Squats

Team A Mark R and John F. 18:04
Team B Dan and Jo  26:35
Randy 15:00

February 8th, 2010
Week of February 8, 2010

“I drive way too fast to worry about cholesterol.” -Steven Wright.

Set up for growth

We train, we sweat like hell, we follow the coach, we put our stinky gear in our bag and we go home. Wow, that’s incredible! Tomorrow we come to the gym and jump into the action again. Beyond routine is the training, our attitude, the introduction of new skills and modalities, and our intention to go with the flow and move forward.

We are dealing with adaptations that must be nurtured. One important way to keep things moving forward is to understand what your body needs immediately after training. This is an important time.

Picture this. You just went all out to keep up with the drills -punching, kettlebells, groundfighting, running… and you have put yur body through all your metabolic pathways. You are spent in terms of the amount of carbs and proteins you can metabolize. Muscle glycogen is low. Basically you are tired. You need fuel to keep your training regimen on track.

The state we find ourselves in after training is what we refer to as catabolic. We want to quickly move back to an anabolic state. In laymens terms we burned up the fuel in the tank and now we have to recharge (and grow).

These are the key points to remember:

• Immediately after a sizable expenditure of energy the muscles are sensitive to nutritional stimuli.
• We have a 30-60 minute window to capitalize on this physiological opportunity.
• We need a carbohydrate intake of 1.2-1.5g/kg of body weight.
• We need a protein intake of .4-.4g/kg of body weight.
• The combination of carbs CHO and protein PRO not only stimulates glycogen storage but stimulates protein synthesis in the muscles, prevents muscle damage and accerates recovery and muscle adaptation after high level exercise.
• And don’t forget the water between sessions.

If you need more information email me and I’ll send you more data. dan@gymriki.com or info@attalitiude.com. I’ll find you.

Call to Action!

ATT Altitude is the gym for everyone. Brazilian Jiu-Jitsu, Muay Thai Kickboxing, Mixed Martial Arts, Boxing, and CrossFit Elite Strength Training.

Athletic training isn’t exclusive. Rather we have created a community of athletes and athletically minded people who realize that this is the cutting edge of training. We train together and learn together. Come to the gym and join a class. Your first session is on us. Invest in yourself. We’ll program you for success.

Introduction to CrossFit

The intro to CrossFit 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.
Change and variability is the credo of the responsible coach. 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 February 1, 2010

Let’s talk shop. Stand in front of a mirror at home. Imagine yourself in any life situation where you have to call upon your strength or stamina. Move slowly and see if your flexibility is good. Drop to the floor and do a push-up. Can you do it perfectly? Can you do 10 or 20 of them all with the same range of motion? Can you run, even a short distance with good form? Can you do any of the basic yet incredible exercises such as pull-ups, sit-ups, hand-stands…?

Think of all the activities you participate in during a lifetime. Can you still move like you did as a kid? When was the last time you tried something as silly as the jungle gym, climbing a rope, jumping across the lawn in a gunny sack? Let’s call it what it is. Over the years we become inflexible, our strength and coordination suffer. You can easily test your cardio and your endurance -try taking the stairs…

Get to work. There is accepted science behind the training at ATT Altitude. The trainers are beyond simply “certified”.  They are experienced people who have trained like their lives depend on it. Ask us questions. Apply yourself. Train like your life depends on it.

Here’s what’s going on this week.

Monday February 8
#2 Intro
10 x 10
Medicine ball cleans
Push-press

Liz M. 20:25

Advanced
Tabata Monday
Goblet Squats
Push-ups
KB Swings
Sitting pole climb
Bus Drivers

Randy 9-9-12-2-16

Wednesday February 10
#3 Intro
3 Rounds
5 Lunge
10 Thrusters
Finish: 100 Sit-ups

Liz 5:05 +100 sit-ups

Advanced
50 Wednesday
50 Push-ups
50 Pull-ups
50 Sit-ups
50 Dead-lifts
50 Box Jumps

Tom 11:50

Dan 15:03

Russ 15:24

JT 17:23

Saturday February 13
Bodyweight shoulders and legs and necks
#4 intro
3 Rounds
10 Jumping pull-ups
10 Decline push-ups

Liz 7:14 + 100 push-ups

Advanced

5×5 Deadlift

Hang power clean

Front squat

Back squat

Dan 11:20 + 100 push-ups

Next week we need everyone to show up at the gym.

Game Saturday -52 Cards
Box Jumps
Pull-ups
KB Snatch -each arm
Push-ups
Ball Slams
Jumping Air Squats

February 1st, 2010
Week of February 1, 2010

“The first rule is not to lose. The second rule is not to forget the first rule.” -Warren Buffett

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 accomplishments of our members. We 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.

We need 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 February 1, 2010

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 February 1
#11 Intro
20-15-10
200 M farmers walk
KB swings
Air squat

Jason 7:30

Liz M. 20:00

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

Tom 25:50

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

Finish: Ropes (shoulders 50 + twists 50)

John F 7:40

Jason 4:43

Advanced
5 Rounds
5 L-rings
10 Hand stand push-ups
20 Goblet squats
40 Weighted sit-ups

Ken 15:40 (2 3/4 x)

JT 32:10

Saturday February  6

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

Liz M. 17:40

Advanced
10 rounds
10 KB push-press
10 Back squat
10  One leg DL
10 Box jumps

Finish: 50 ropes -shoulders

Nate 42:00

Mariah 30:00 (7x)

Tom 27:25

Shannon 28:40