Archive for March, 2010
Honesty may be the best policy, but it’s important to remember that apparently, by elimination, dishonesty is the second-best policy.
-George Carlin
Just a note here on training. This weekend I judged Golden Gloves. The bantam division begins with 8 year old kids! These kids are tough and durable. Round after round one thing I noticed, especially in the “A” class boxers, was their conditioning. After 3 rounds even at 1-2minutes per round conditioning was all these athletes had left to keep them competing.
If these kids can train hard enough to compete at this level of athletics I often wonder why we make such excuses when coming to the gym. Don’t confuse simple aerobics, weight-lifting, even running with fighter training. The physical adaptations just can’t compare. Train for results you can measure. Train for functional strength. Train like a fighter!
Here’s what’s happening at the gym this week.
Wednesday
#6 Intro
5 Rounds
7 Wall ball
7 Cement mixers
7 Diamond push-ups
Jo 10:46
Marcella 11:22
Advanced
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10:
Pull-ups
KB Snatch
GHD Sit-ups
Dead Lift
Finish X rounds on bags and rower at 1 minute rounds
Isaac 28:20
Dan 41:50
John 32:10 inc.
Tom 33:50
Saturday
#7 Intro
2 Rounds
Run 400 Meters
15 Lunges
15 Ball slams
15 Thrusters
15 Knees to elbows
Jo 25:25
Craig 35:20
Corey 20:25
Advanced
5 Rounds of:
20 Plio Push-ups
20 Push jerk
20 Tire flips
5 Laps farmers carry
Chad 39:47
Mark 46:20
Posted by Dan Raabe at 6:01 am | Comments (0)
How about a statistic this week? Statistics are great. One size fits many… “Obesity rates have remained constant for at least five years among men and for closer to 10 years among women and children according to the current data.” “34% of adults are obese, 17% of children are hitting the obesity mark and 68 percent of adults and nearly 33% of children are considered at least overweight.” New York Times Jan. 13, 2010
Isn’t that great news? And the worst thing is that it can happen to anyone. You don’t need a predisposition to obesity or have it in your DNA to be a little overweight. You can simply be out of shape. I know that we believe that a bike ride every spring or a quick walk to McDonald’s counts as our exercise for the year but if that’s the level of your commitment to loosing the pounds then you might need a harder kick in the rear end!
Don’t come to the gym to simply try your luck. Come to set some goals, learn to train real-time, and improve your life.
Here’s what is happening this week in the training gym at ATT Altitude!
Wednesday March 24, 2010
#4 intro
5 Rounds
10 Jumping pull-ups
10 Decline push-ups
10 Weighted sit-ups
Jo 11:02
Advanced
Max rounds in 20 minutes
20 Deadlifts
20 KB Swings
20 180-Burpees
Finish 10×12 Push-ups
Russ 3 1/3
Tom 4 1/3
Dan 3 2/3
*We did the push-ups together for the first time and it took 12 minutes. Our goal is 5 minutes once everyone learns the different exercises…
Saturday March 27, 2010 #5 Intro
10-8-6-4-2-4
Goblet squat
Knees to elbows
Push-press
Jo 17:08
Jose 17:08
Advanced
5 Rounds
20 Suitcase deadlifts
30 Renegade rows
40 Sit-ups
1 10 second hand-stand
Finish:
Body weight drills 10 minutes
Dan 35:01
Mark 25:30
John 21:00 (partials and no handstand -no worries mate…good job!)
Tom 36:52
Posted by Dan Raabe at 6:54 am | Comments (0)
The big print giveth and the small print taketh away -Tom Waits
So, I am writing articles trying to spread some training intelligence and I realize the comments are all spam. Will someone tell me what is going on here? This site is heading towards the heart and soul of the training culture. But let me pose a question? Does the training culture exist everywhere? Certainly there are pockets of interest that would guide gym-ers away from the McFitness gyms and direct them towards the smaller sports gyms where training is the theme of the day and stairmasters are non-existent (for the most part).
Take the time to respond and share your thoughts. I do read the comments. The grammatically correct ones I keep and the spam (drugs, sex ads, check kiting schemes and bullshitters I hit the delete key). I left last weeks article up for all to read below.
Training Correctly
At the gym we make every attempt to train with accuracy, purpose, and a knowledge of correct training mechanics, frequency and volume. As trainers we make every attempt to demystify the process for every member who trains in any modality. There are certain techniques that we adhere to that make the training effective. We concentrate on a quality squat. We look carefully at the midline form that is affected by every movement we train. And we work to identify trouble areas caused by different body types and body compositions. There are many work arounds for situations where flexibility and poor strength may make training difficult.
Unlike the big box gyms where training the “pump” seems to be the status quo we work for functional strength. We teach mechanics first. When you come to the gym to train you come to a situation where training begins with programming. CrossFit is a mix of complex movements comprising weight, gymnastic movements, plyometrics and monostructural work. This is not a casual mix of activities. Each week is planned and the program advances according to the abilities of the members.
Training correctly doesn’t happen in a vacuum. We study, we confer and we utilize the creativity and experience of the training community to guide us in our path to excellence. Have trust. Learn the techniques. Train with power and focus and you will succeed. From the day you begin training at ATT Altitude you take your first step on a long and interesting path leading to increased knowledge of the training modalities, an increase in functional strength and of course a further developed ability to do whatever in life suits you.
Start training…correctly!
What’s going on this week of March 15, 2010
Wednesday 3/17/2010
#2 Intro
20 x 10
Medicine ball cleans
KB Push-press
Jo 25:00
Craig 25:00
Advanced
100’s
100 Push-ups
100 Sit-ups
100 Wall Balls
100 Sledge hammers
Dan 25:01
Tom 22:11
John F 25:00 (50 WB)
Saturday 3/20/2010 #3 Intro
5 Rounds
20 Lunge
20Thrusters
Finish: 100 Sit-ups
Sayra 15:00~
Jo 22:29
Advanced
5 Rounds
20 One leg dead-lift
20 Kettlebell swings
20 Ring dips
20 PVC squats - front or overhead
Mark R. 20:17
John F 1 round
Craig 25:00
Chad 23:40
Dan R. 22:11
Tom S. 21:42
Posted by Dan Raabe at 6:55 am | Comments (0)
“Once you can accept the universe as matter expanding into nothing that is something, wearing stripes with plaid comes easy.” - Albert Einstein.
Hi everyone. I am now putting up the posts once a week. CrossFit is now on Wednesday at 7:00 PM and Saturday at 10:00. If you are thinking of joining in the CrossFit Elite Training program and have another day you wish to attend contact the gym and we will promote the additional day and time.
It’s time for the Grand Opening of ATT Altitude. We’ll be having activities, classes, demos, photos, and fun all day March 6 from 10:00 AM to 4:00 PM. Take a class, test your conditioning with a CrossFit challenge, participate in training demos, and meet the trainers and a few of our famous friends that will be at the gym that day. Don’t be shy. ATT Altitude is the professional gym for anyone. We are an interesting mix of people and athletic skills. See you at the gym. 11091 East Mississippi Avenue, Aurora, Colorado 80112. (303) 366-0629. info@attaltitude.com
We have grown the membership and the programming since opening in October. The MMA program has professionals and amateurs training every week. Amateur boxing is growing and we have a dedicated group of athletes training for the ring. Brazilian Jiu-Jitsu is spectacular. Rumel is training us with dedication and precision. Don’t pass up this opportunity to put on the Gi and learn from a very experienced instructor. CrossFit is growing with both the introductory program and the advanced program populated with dedicated members determined to develop functional strength. And Cardio Kickboxing is literally packed every day. If you want the skills and conditioning that will get your metabolism working at top speed then this is the class for you. It’s unique, non-combative, and appeals to women and men alike.
Training Correctly
At the gym we make every attempt to train with accuracy, purpose, and a knowledge of correct training mechanics, frequency and volume. As trainers we make every attempt to demystify the process for every member who trains in any modality. There are certain techniques that we adhere to that make the training effective. We concentrate on a quality squat. We look carefully at the midline form that is affected by every movement we train. And we work to identify trouble areas caused by different body types and body compositions. There are many work arounds for situations where flexibility and poor strength may make training difficult.
Unlike the big box gyms where training the “pump” seems to be the status quo we work for functional strength. We teach mechanics first. When you come to the gym to train you come to a situation where training begins with programming. CrossFit is a mix of complex movements comprising weight, gymnastic movements, plyometrics and monostructural work. This is not a casual mix of activities. Each week is planned and the program advances according to the abilities of the members.
Training correctly doesn’t happen in a vacuum. We study, we confer and we utilize the creativity and experience of the training community to guide us in our path to excellence. Have trust. Learn the techniques. Train with power and focus and you will succeed. From the day you begin training at ATT Altitude you take your first step on a long and interesting path leading to increased knowledge of the training modalities, an increase in functional strength and of course a further developed ability to do whatever in life suits you.
Start training…correctly!
What’s going on this week of March 1, 2010
Wednesday March 3
#10 Intro
Max rounds in 10 minutes
10 KB snatch
10 Renegade rows
10 Sit-ups
John F 3x
Liz M 3.5x
Jo 3.5x
Firebreathers
5×5 Deadlift burpees to
Thrusters to
Back squats
then,
100 KB swings
100 Sit-ups
100 Push-ups
finish with x rounds of hand switch pull-ups
Dan R 30:11
Tom 19:28
Saturday March 6
#11 Intro
20-15-10
200 M farmers walk
KB swings
Air squat
Jo 5:13
Firebreathers
5 Rounds
10 Deadlift
20 KB swings
30 Ring push-ups
40 Sit-ups
1 10 second hand stand
Bobby 25:00 (approximate -too many people at the open house to be accurate)
Chad 25:00~
John F. 13:10 (2x +10 deadlifts)
Alternate Tabata
Sit-ups
Push-ups
Knees to elbows
Goblet squats
Burpees 180 degrees
Posted by Dan Raabe at 6:54 am | Comments (0)
