March 1st, 2010
CrossFit Training March 1, 2010

“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