The Hypoxia Gym is the Crossfit gym that we work out with. You’ll see us in many of the pictures, etc..
MN update from Mel
This is a rest day musing from Mel’s adventures in Minnesota and nursing school. We miss her already.
We asked if we could share her experiences with the group and she heartily agreed.
So……enjoy the story. Thanks, Mel. Hurry home.
"So, after one week I am still alive. I had a flat tire on my bike three blocks from the … [Link]
Coe
Sadly, another hero workout.
10 rounds for time:
10 Thruster 95/65
10 Ring push ups
Yes, I'm kicking my own ass!
Big, Strong, Brian. Bigger, Better, every day.
On hero workout days, it is easy to remember to go hard…because we still can. Great job today, everyone.
[Link]
Squat
5 @ 65% of 1 rm
5 @ 75% of 1rm
5+ @85% of 1rm
Then:
Seven minute AMRAP, 7 American KB swings, 7 pushups.
So you go and take the dog for a walk at Crystal Lake and what do you see? Parker, kiteboarding. Sweet! Way to get out there, Parker.
[Link]
Ms. Jenny
So, we all know Jenny. We also all know that Jenny is quite fond of squatting and deadlifting because she moves huge amounts of weight….Ok, that may be a stretch.
What most of you don’t know is that Jenny is one of the first people at the gym, at the 6 am class, no less. And this is what we usually …
[Link]
Our newest member
That’s right, we start them young. We don’t have bad habits to break when we start early. How do you build firebreathers? Well, genetics help, hardwork definitely helps, and being efficient and strong helps. Go get ‘em Jonah.
Todays workout:
Elizabeth
21-15-9
Power clean, ring dips
The goal on today’s workout was developing power, making sure we get our …
[Link]
Mystery Day
Warm up.
Mobility wod per KStar. Sit in a squat for four minutes. Stretch your ankles, open your hips, toes forward.
What is the big Mystery? Run the river trail, for time. Compare your time to our last foray in June.
And finally, thanks to John and Kelly at CrossFit Agoge for posting this video. Watch and enjoy.
[Link]
More Skronger
Copy of Hypoxia strength program
Here we go on our second pass through. Download the form and begin on the “start page.” Go to the second page, print it, and then do what is on the page. I know, this seems very simple (it is). Don’t overthink the numbers or you will drive yourself nutty.
Check the formula’s if you …
[Link]
Saturday rest day
…or get out and play. The hills are going to start turning yello and shorts weather will be drawing to a close. Don’t miss summer in the mountains. You’ll be sorry if you do.
[Link]
Holy Sunshine!
It’s another great day in paradise!
Squat
5 @ 40% of 1 rm
5 @ 50% of 1rm
5 @ 60% of 1 rm
Then:
10 minute AMRAP
15 wall ball, 15 box jumps, 10 knees to elbows.
Get some, go again!
[Link]
How tough are you?
The Uncompaghre Team Fitness Challenge. September 18, 2010.
The deadline is fast approaching for us to register teams to get in the race. Teams of four will compete the course compromised of moving over the land with other fitness and mental challenges. See the registration link on the form and GET IN …
[Link]
Nancy
Another benchmark to test ourselves.
Nancy. Five rounds for time:
Run 400m
15 Overhead squats 95/65
And, we received our new toys! That’s right, new toys. And the kids got to try them out first. They really liked our new sleds, and so will you. Just like forward rolls, right Mel?!?
[Link]
Deload
It is deload week on the big lifts. What does this mean? Simply that we get a chance to move through the lifts and focus on perfecting our form at submaximal weights. The benefit is focusing on the movement.
Stretch and roll this week to help enhance our athleticism. Finding our best fit biomechanics will help move bigger weights more efficiently. …
[Link]
Hmmmmmm…
…what to do on a day off? Hmmmmmmmmm.
[Link]
Skronger
Warm up:
Burgener warm up, weighted Burgener.
4 x snatch from the top. High hang/above the knee/below the knee/from the ground. Use the 15#, 25#, or 35# bar.
Hip mobility stretching.
Back squat
5 @ 75% of 1 rm
3 @ 85% of 1 rm
1+ @ 95% of 1 rm
Maintain good position through the entire movement, from the time …
[Link]
Tyler
Thanks to Ryan and Stacie for visiting with us while in Ouray from San Antonio. Good folks and definitely part of our little cult. Come back any time.
Tyler
Five rounds for time:
7 muscle ups, 21 SDLHP 95/65
Or, if you don’t have muscle ups
Five rounds for time:
12 burpees, 21 SDLHP 95/65
[Link]
Are you still in the game?
This link was posted yesterday on CrossFit.com and I liked it. I wanted to make sure everyone had a chance to read it.
So, are you still in the game? I know the answer for our gym members. Look around you and see who is still in the game and who is a spectator.
Get some.
And I heard …
[Link]
How’s that altitude?
Big fun (again) today.
Seven rounds for time:
10 pull ups
15 push ups
Run around the roundabout.
[Link]
Deadlift, heavy
Warm up, five rounds of 5 pull ups, 10 push ups, 15 squats.
Hip and hamstring mobility work.
Form focus practice on the set up and organization of the deadlift. Be a tight, set up, organized athlete.
Then:
Deadlift 5 @ 75% of 1 rm
3 @ 85% of 1 rm
1+ @ 95@ of 1 rm
[Link]
Press and Snatch
Press, 5/3/1
Then:
Kettle snatch, 5 minute test.
Copy of Hypoxia strength program
Above is the file to run the numbers for you on the start page. That way you don’t have to think (or overthink) the weights based on your one rep max lifts.
I thought this photo spoke about who we are and what we do. …
[Link]
Hurts so good
Fran
21-15-9
Thrusters 95/65
Pull ups
Oh, it was a good one. Nice job today everyone.
And because we need to work on our “core,” I found this video. Forget real midline stability. Forget about squatting, deadlifting, cleaning, snatching…I present to you…
[Link]
Archive
02 Sep 2010 01 Sep 2010 31 Aug 2010 30 Aug 2010 26 Aug 2010 24 Aug 2010 23 Aug 2010 22 Aug 2010 20 Aug 2010 19 Aug 2010 18 Aug 2010 16 Aug 2010 15 Aug 2010 13 Aug 2010 12 Aug 2010 11 Aug 2010 10 Aug 2010 09 Aug 2010 07 Aug 2010 05 Aug 2010 04 Aug 2010 03 Aug 2010 02 Aug 2010
About the RSS Aggregator
