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