10/18/17

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Today we will announce the winners of the Nutrition Challenge, Performance WOD, and Body Comp Measurements! So stay tuned to your local CFDNR FB page!

Freedom WOD Classes

Warm Up: 5 mins
3 Rounds w/ unloaded bar
5  Deadlift
5 High Hang Power Clean
5 Push Press

Mobilitly:
Perform between strength sets
Chest, Shoulder, Calves

Strength:
10 mins
3×3 Split Jerk Strict Press at 50% of Strict press 1RM
Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
10 mins
3×3 Jerk Balance at 50% of Strict press 1 RM
Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.

Metcon: 18 min cap
7 Rounds
7 Hang Power Cleans 75/55
5 Box Jumps 24/20
7 Shoulder to Overhead 75/55

 

Elite Competition Class
Deload Week
Back Squat – 15 Mins
5×2 Pausing Back Squats
(70%, 72%, 74%, 76%, 80%)

After each set, complete 40% Max Ring MU

Rest 2 Mins beteween sets

Conditioning – 20 Mins
AMRAP 8:
10 Toes to Bar
30 Double Unders

Rest 4:00

AMRAP 8:
Wallballs (30/20)
*15 Abmat sit-ups after each break

10/17/17

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Halloween WOD’s…. It’s what we do!

Freedom WOD Classes

Warm Up:
250 Row
Then
2 Rounds 
30 Sec Hollow Hold or Hollow Rocks
5 Burpee Broad Jump (4 foot minimum jump)
5 Hollow Body Kipping Swings

Strength: 10 min
10 Min EMOM
Odd: 8-10 Burpees
Even: 5-10 T-2-B

Metcon: 21 min
Tabata 20/10
Sit Up
Floor Press 75/45
Double Unders
Alternating Lunges

Stay at each station for 4 mins/8 rounds. 

Rest 1 Min

Tabata 20/10
Plank Holds

Elite Competition Class

Run Conditioning
– 12 Mins
On the Minute x 5:
200 Meter Run

Rest 2:00

On the Minute x 5:
200 Meter Run

Conditioning
– 20 Mins
AMRAP 4:
3 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)

then

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

then

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (185/135)
9 Hang Power Cleans (185/135)
6 Push Jerks (185/135)

then

Max Calorie Row in Time Remaining

10/16/17

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It’s re-test day! Make sure you bring in your times from 4 weeks ago and give them to the coach of the class to write down with your new times.

NOTE: If you don’t give your class coach your before and after numbers you will not be in the running for the performance prize.

Warm Up:  5 Mins
2 Rounds
7 Thrusters unloaded bar
7 Hollow Body Swings
7 Push Ups
7 Cleans

Mobility & Set Up: 8 Mins
Shoulder and Chest

Metcon: 
“Performance Re-Test”
Do the exact workout with modifications from 4 weeks ago
400 M Run
Fran 75/55
400 M Run
MB Elizabeth 20/14
400 M Run

Note:
Fran              MB Elizabeth
21-15-9          21-15-9
Thruster       Med Ball Cleans
Pull Ups        Dips

You need to write your times and all modifications down.

Elite Competition Class

1. Snatch
On the Minute x 8:
Hang Power Snatch + Power Snatch (70% across)

2. Overhead Squat
On The Minute x 8:
1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
2 second pause in bottom

3. Conditioning
AMRAP 15:
55 Power Snatches (95/65)
55 Chest to Bar Pull-Ups
35 Calorie Assault Bike
55 Handstand Push-ups

4. Midline 15 min cap
50 GHD Sit-Ups
50 Hip Extensions
35 GHD Sit-Ups
35 Hip Extensions
20 GHD Sit-Ups
20 Hip Extensions

10/14/17

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DNR outing to Fritzler’s Haunted Corn Maze tonight. Meet at DNR at 6:00 or the maze at 7:00.

Cameron from Complete Nutrition will be in today from 9:30 a.m – 12:00 p.m. Come in to get your post challenge biometrics and bring your initial performance test wod times to give to Kody.

Have a great Homecoming. Go Rammies!

Partner Workout:
4 Rounds For Time:
25 Synchro Sit Ups
15 Synchro Box Jumps Overs
15 Synchro Push Ups
400 M Run Together
1 Min Rest Between Rounds

 

10/13/17

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Happy Friday the 13th!

Remember tomorrow Complete Nutrition will be coming back in from 9:30 a.m-12:00 p.m to do our final Biometrics to finish out the Nutrition Challenge. Monday will be the performance retest workout so be sure to bring your initial times in and record the before and after so that we can compare the two and determine everyone’s progress!

Warm Up: 8 Mins
“Jason Voorhees” Game
1 Athlete starts as “Jason” & chases the rest of the class.
If you are tagged by Jason then you perform a wall sit until there is only 1 athlete remaining
The last athlete standing becomes Jason the next round

Mobility & Set up: 10 Mins
Roll Triceps
Roll Posterior Shoulders
Roll Glutes

Strength: 10 Min
10 Min EMOM
Odd: 2-4 Back Squat w/ pause
Even: 7-12 HSPU

Metcon: 15 Min Cap
Snatch “DT” – Seems fitting for Friday the 13th
4 Rounds For Time:
12 DL (135/95)
9 Push Jerks (135/95)
6 Hang Power Snatch (135/95)

Elite Competition Class

1. Clean & Jerk – 15 Min
1RM

2. Snatch – 15 Min
1RM

3. Gymnastics Conditioning – Choose Your Variation, strict or deficit strict – 10 Min Cap

6 Strict Deficit Handstand Push-ups
rest 1:00
6 Strict Deficit Handstand Push-ups
rest :45
5 Strict Deficit Handstand Push-ups
rest :30
4 Strict Deficit Handstand Push-ups
rest :15
4 Strict Deficit Handstand Push-ups

OR

21 Strict Handstand Push-ups
rest 1 min
21 Strict Handstand Push-ups
rest :45
18 Strict Handstand Push-ups
rest :30
15 Strict Handstand Push-ups
rest :15
15 Strict Handstand Push-ups

4. Conditioning – 12 Min Cap
5 RFT:
20 Calorie Row
10 Thrusters (115/80)

10/12/17

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When your athletes look out for the “bachelor coach” during the Nutrition Challenge you feel.. grateful. Just grateful because you suck at meal prep. Shout out to Jolene and Thayer for the food and Marc for the delicious recipe! Only a few days left of the Challenge, be sure to come by and get your biometrics done this Saturday.

Warm Up: 5 Mins
3 Rounds
7 Hang Power Cleans
7 Front Squats7 Ring Rows / Jumping Pull Ups

Mobility: During Strength
Stretch Hip Flexors / Abs
Roll Quads / Hip Flexors
Roll Hamstrings

Technique/Strength: 20 Min
4 x 2-4 Olympic DL – 10 Mins

3 x Complex – 10 Mins
Hang Power Clean + Squat Clean (2 sec pause liftoff + catch) + Squat Clean (no pauses)
Drop Bar between Reps
Or Technique

Metcon: 12 Mins
Teams of 3:
3 Rounds For Time:
40 Back Squats (225/155)
15 Ring Muscle Ups / 45 C2B
Split Reps as needed – 1 Athlete works at a time

Elite Competition Class
1,2,3 then 4 if time allows

Running Conditioning – 17 Min cap
8-6-5-4
rest half the time

Gymnastics Conditioning – 10 min cap
12 Ring Muscle-Ups
rest 1:30
9 Ring Muscle-Ups
rest 1 min
6 Ring Muscle-Ups
rest :30
3 Ring Muscle-Ups

Barbell Conditioning – 18 Min Cap
7 RFT:
7 Power Cleans (155/105)
7 Bar Facing Burpees
10/7 Calorie Assault bike

Midline – 7 Mins
Not for time:
200 Meter Farmers Walk (70/55)
150 ft. Handstand Walk – 3 Min Cap
100m High Low Walk (70-53 / 53/35)

10/11/17

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Brother Bros Barbell Club is officially Up and Going. Every week we will have 3 days of programming on the new olympic lifting whiteboard. This programming is open to anyone to participate in during Open Gym times.

Warm Up: 5 Min
800 M Run
1 Min Plank

Gymnastics Strength: 10 Mins
5 Min EMOM
1-8 Muscle Ups

Technique / Strength: 10 Mins
Split Jerks – 3×3 w/ 2 sec pause on 3rd rep (70%+)
Or 10 Min Technique

Metcon:  20 Min Cap
3 Rounds For Time:
400 M Run
15 V Ups
15 Burpees
15 TTB

Elite Competition Class
Open Gym – 1,2,3,5 & 4 if time allows
1. Power Snatch -8 mins
(70%/2)3

2. Snatch Pull -8 mins
(90%/2)3

3. Back Squat -12 mins
(80%/5)4

4. Gymnastics Conditioning – 12 mins
4 Sets* of:
4 Weighted Chest to Bar Pull-ups
4 Kipping Chest to Bar Pull-ups
4 Bar Muscle-Ups
rest as needed between sets
*The goal is to complete the entire
giant-set without coming off the bar. Use a
dumbbell between legs and drop weight after
third rep without coming off the bar.

5. Conditioning – ~12 min
4 RFT:
15 Toes to Bar
15 Burpee Box Jump Overs (24/20)

10/10/17

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There’s been a lot going on in the DNR community lately including…. Darryl and Angela tying the knot this past weekend! AND Kailey’s 21st Birthday is today!

Warm Up: 5 Min Limit
Duck walk around the gym
10 Inch worms
PVC Shoulder ROM Drills

Mobility & Set Up: 10 mins
Roll Lats
Roll Hip Flexors
Stretch Hips

Strength: 10 Mins
10 Min EMOM
Odd: 2-4 Front Squats w/ pause
Even: 7-12 Pull Ups – Hardest Variation Possible

Metcon:

15 Min AMRAP
30 Wallballs (20/14)
15 KBS (53/35)
30 Box Jumps (24/20)
15 HSPU

Elite Competition Class

1. Bike Conditioning – 30 Mins
3 sets of:
(5 x 1:30 on Assault Bike/Row, rest :15)
Each person must do one set on the bike and two sets on the rower
1 minute rest between sets

2. Gymnastics Conditioning – This will be an option on Friday

3. Conditioning -18 Min Cap
For Time:
120 Double Unders
100 Air Squats
800 Meter Run
600 Meter Plate  Run 45/35
40 Dumbbell Snatch (50/35)
30/20 Calorie Assault Bike or Row

10/9/17

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Lululemon Fort Collins has partnered with us for our 6th Annual Halloween Workout on Saturday the 21st beginning at noon. They will be providing the winner of best costume with a prize to continue being the best dressed year round! Please let us know if you are coming to the event by responding on the FB DNR Event.

Warm Up:  5 Mins
2 Rounds:
10/leg Lunges
10 Unloaded Barbell Power Snatch
10 OH Squats

Mobility: During Strength
Quad Smash, Banded Leg Stretches

Strength: 20 Mins
10 Mins – Strict Press 4 x 2-4

10 Mins – Snatch (70%+)
3 Sets of:
1 Hang Power Snatch + 1 Squat Snatch w/ 2 sec pause @ liftoff and catch + 1 Squat Snatch w/o pause
Let go of the bar after each snatch and set up strong for the next rep.
Or!!
10 Min of Snatch technique

Metcon:
10 Min AMRAP
7 / leg Goblet Step Ups (53/35) on 20 inch box or lower for everyone
5 Power Cleans (165/115 or ~65%) or 8 P.C (135/95 or ~45-50%)

Elite Competition Class

1. Conditioning
25 Deadlift (135/95)
Then
4 Rounds
5 Power Snatch (135/95)
10 OHS (135/95)
10 Power Clean (135/95)
5 Thrusters (135/95)
Then
25 Deadlift (135/95)

2. Midline Conditioning
EMOM x 12:
1st Minute: 10 – 15 Slam Balls
2nd Minute: 15 GHD Sit-ups

10/7/17

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Partner Workout:

15 Min AMRAP

10 Burpee Box Jumps (24/20)

10 KB Swings (53/35)

10 Push Ups *Alternate as needed*

Then 1 Mile Run