4/24/18

Do not forget to pre buy you ticket for CFDNR movie night.
What: Avengers Infinity Wars
When: Saturday 4/28 @ 7:55pm
Where: Cinemark Theater located at 4721 South Timberline Rd, Fort Collins, CO.

Pre-buy your tickets as this is opening weekend for this movie.

Freedom WOD Class

Warm Up: 5 Mins
5 min AMRAP
Row 100 M
5 Hang Power Clean
3 Burpee Broad Jumps

Mobility: 12 Mins
2 Min per side Partner Tricep Smash
2 Min per side Lat Smash

Strength: 5 Mins
Add one rep to last weeks number
5 Min T-2-B EMOM
3-4 EMOM = 8-10 ME reps
5-6 EMOM = 12-16 ME reps
7-8 EMOM = 18-22 ME reps
9-10 EMOM = 24-28 ME reps

Metcon: 20 mins
5 Rounds of
3 min AMRAP
3 Power Cleans 135/95
5 Burpees
9 Box Jumps
Rest 1 Min

Post Score on white board.

Elite Competition Class

1. Handstand Walk Skills
15 Minutes Obstacle Course Practice

2. Strict Weighted Handstand Push-ups 
For Time:
70 Strict Weight Vest Handstand Push-ups (20/14)

3. Air Runner
7 Rounds:
20 Seconds Light + 20 Seconds Moderate + 20 Seconds Fast
Rest 1 minute between rounds.

4. Conditioning
5 Rounds, On the 5:00:
400 Meter Air Runner
21 GHD Sit-Ups
12 Kettlebell Deadlifts (150’s/100’s)

5. Accessory
3 Sets of 12 – Romanian Deadlifts
3 Sets of 8 – Sumo Deadlift
3 Sets of 1 Minute – D-Ball Hold
Rest 2 minutes between all sets.

Deadlifts: Moderate loads, go by feel. 
D-Ball: Hold across abdomen. Athletes choice on load, but first minute must be unbroken.

4/24/18 QuickFit

Warm Up: 4 Mins

30 Seconds Each
Bike
Walking Lunges
Squat
Hollow Hold
Inchworm
Plank
Samson Stretch Cobra Stretch

Core Development: 6 Mins

3 Rounds:
5 / Direction Hanging Knee Circles
20 Second Hollow Hold
1 Min Plank

Metcon: 12 Min Cap

3 RFT:
25 Goblet Squats
35 Sit Ups
6 / Side Jumping Lunges

4/23/18

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.

Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts.

Warm Up: 5 Mins
3 Rounds
10 Air Squats with a 3 second pause at the bottom
10 Russian KBS

Strength: 12-15 Mins
Back Squat 90% of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 30 Min Cap
“TILLMAN”
7 Rounds of:
7 Deadlifts @ 315/220
200m Sprint
15 Pull-Ups
45 Second Rest

Post Score on white board.

Elite Competition Class

1. Snatch
With a Running Clock:
0:00 – 5:00 – Build to a Heavy Triple Overhead Squat
5:00 – 10:00 – Build to a Heavy Double Snatch Balance
Min 10:00 – 15:00 – Build to a Heavy Single Hang Squat Snatch
Min 15:00 – 20:00 – Build to a Heavy Squat Snatch

2. Snatch
5 Sets:
3 Pausing Snatch Deadlifts (Knee for 3 Seconds)
3 Hang Snatch High Pulls (Starting at Knee)
Start at 40% and Build.

3. Conditioning
AMRAP 9:
4 Ring Muscle-Ups
4 Power Snatch (165/115)
8 Ring Muscle-Ups
8 Power Snatch (165/115)
12 Ring Muscle-Ups
12 Power Snatch (165/115)

Up by (4) reps each round

4. Bike
3 Rounds:
Minutes 0:00 – 5:00 – Light Pace
Minutes 5:00 – 8:00 – Moderate Pace
Minutes 8:00 -10:00 – Fast Pace
No rest between. Continuous 30 minute effort.

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Built over the course of the four sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 3 second pause at knee

*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Set 3 – 2 reps @ 80% of 1-RM Snatch
*Set 4 – 1 rep @ 85% of 1-RM Snatch
*Sets 5-6 – 1 rep @ 90% of 1-RM Snatch

(Perform a regular snatch, but, you’re going to pause at the middle of your knee for 3 seconds in the pull)

C.
In 20 minutes, build to a 1-RM Clean with a 2 second pause at knee + Jerk

(Perform a regular Clean & Jerk, but, you’re going to pause at the middle of your knee for 2 seconds on the pull in the clean)

D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 4-5 reps @ your 8-RM Back Squat weight

E.
Three sets of:
Supinated Grip Bent Over Row x 10 reps
Rest 90 seconds

4/23/18 QuickFit

Warm Up -> Interval Conditioning
At a warm up pace:
1 Minute Burpees
30 Second Mountain Climbers
30 Second Inchworms
1 Min Row
Then Immediately into 5 Min AMRAP
Row Sprint (6/4)
Rest 15 Seconds

Metcon: 14 Min Cap

5 Rounds For Time:
15 Push Ups
15 Ring Rows
250 M Row

Stretch

4/20/18

Save the date! 

Warm Up: 5 Mins
Team Flip Cup. Best of 3 or 10 mins
*See CrossFit DNR Facebook post for details*

Coaches Cups are in the back office on the bottom shelf in clear rubbermaid

Strength: 12-15 Mins
Deadlift 90% of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 30 Min
In Teams of 2:
1-2-3-4-5-6-7-8-9-10
Thrusters
200 M Row

Partner A will do 1 Thruster, then hold a static squat for the remaining time it takes partner B to row 200 m. Once Partner B has rowed 200m, partners will rotate stations. Then Partner B will do 1 Thruster then hold a static squat for the remaining time it takes partner A to Row 200m. So on… until each

Post Score on white board.

Elite Competition Class

1. Close Grip Overhead Squats 
5 Sets of 3 Reps
On the 3rd Repetition, 7 Second Pause in Bottom.

2. Snatch Primer
Build to a Moderate Load in 5 sets:
Tempo Snatch Deadlift (7 Seconds to Stand)
2 Hang Squat Snatches

3. Snatch
On the 90 Seconds x 10 Sets:
1 Tempo Snatch Deadlift
1 Snatch Pull
1 Full Squat Snatch
Start light and build working on technique off the floor.

4. Stamina
On the Minutes x 5:
5 Touch and Go Squat Snatches
Athletes choice on weight.

5. Conditioning
For Time:
2,000m Row
30 Deadlifts (275/185)
50 Barbell-Facing Burpees

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 14 minutes (7 sets):
Clean + Front Squat + Jerk

*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-6 – 1 rep @ 85%
*Set 7 – 1 rep @ 90%

C.
Every 2 minutes, for 14 minutes (7 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Sets 5-6 – 1 rep @ 90%
*Set 7 – 2 reps @ 85%

D.
Every minute, on the minute, for 8 minutes (8 sets):
Back Squat x 2 reps

*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
*Sets 7-8 @ 85%

(The focus here is on moving as sharp and as explosively as possible)

E.
In 15 minutes, build to a 8-RM Bench Press

4/20/18 QuickFit

Warm Up: 5 Mins

3 Rounds
40 second easy row
20 second intense row

8 Over Under Stretch
5 Inchworms

Core Development: 5 Mins

5 Rounds:
20 Second Hollow Hold
40 Second Plank Hold

Metcon: 13 Min Cap

For Time: 21-15-9
HSPU
TTB
Burpees

4/19/18

Did you get register for the Vets4Life scavenger hunt? If not do so today….
 http://vets4life.org/scavenger/

This is a fundraiser for there non-profit and they need to have at least 8 teams register by the end of the week to be able to run this event. You get a Meal from Snack Attack and a T-shirt. We would love to see a CFDNR team win this so get registered!

 

Warm Up: 5 Mins
Plate warm up

Core Development: 5 min
4 Rounds
20 Sec Mountain Climbers
20 Sec Leg Lift Hip Extensions https://www.youtube.com/watch?v=cp0ngLt8maw
15 Sec Rest
Mobility: 6 Mins
2 Min per side lax ball T-spin drill
1 Min per side lax ball Tricep or Lat smash

Strength: 5 Mins
Add one rep to last weeks number
5 Min Pull Up EMOM
3-4 EMOM = 8-10 ME reps
5-6 EMOM = 12-16 ME reps
7-8 EMOM = 18-22 ME reps
9-10 EMOM = 24-28 ME reps

Metcon:
21-18-15-12-9-6
Push Press 55/35
Back Rack Step Ups  55/35 20 in box
Burpees

Post Score on white board.

Elite Competition Class

1. Front Squat
9 Sets of 3:
Sets 1-3 – 75%
Sets 4-6 – 80%
Sets 7-9 – 85%
Rest 2:00 between sets.

2. Conditioning
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

3. Skills
5 Rounds, Not for Time:
3 Legless Rope Climbs
50′ Handstand Walk

4/19/18 QuickFit

Warm Up: 3 Mins

30 Seconds at each station
In Place High Knees
Burpees
Mountain Climbers
Hollow Hold
Jumping Jacks
PVC Pass Throughs

Shoulder Development: 6 Mins

2 x Giantsets
15 Banded 90 / 90s
15 Victory Pulls
15 Bent Over DB Reverse Flies

Rest 1 Min

Metcon: 13 Mins

2 Rounds of:

6 Min EMOM
Min 1: M.E Shuttle Run (E-W)
Min 2: 15 Wallballs
Rest 1 Min & Repeat

4/18/18

Each year we lose a part of the family… This is an unfortunate reality of FoCo, however this year seems to hurt a bit more. Jaelyn, Sydney, Bre, Darryll, Dominic and possibly a few more will move on to pursue PHDs, Masters, and new careers, and as sad as we all are to see them leave we wish you all the best and Thank You for leaving your mark and making CFDNR your home!

All we ask is that you take our motto with you and apply it to everything you do….
Do Not Retreat, Do Not Go Gentle! 

Warm Up: 5 Mins
2 Rounds
10 Banded Victory Pulls
6 Single Leg KB DL (6 per leg)
10 Russian KB Swings
10 Banded Row

Mobility: 10 Mins
2 Mins per side: Lax Ball Roll Chest
2 Mins per leg: KB Calf Smash

Strength: 12-15 Mins
Strict Press 90% of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon:  Min Cap
60 Double Unders 2:1 Single
50 KB SDLHP 53/35
60 Double Unders 2:1 Single
50 KB Russian Swings 53/35
60 Double Unders 2:1 Single
50 DB Alternating Hang Snatch 50/35
60 Double Unders 2:1 Single

Post Score on white board.

Elite Competition Class

1. Box Squat 
Build to a Heavy Set of 2
Set Box to Parallel (DO NOT DROP A BAR ON A BOX!)

2. Back Squat
3 Sets of 8 Reps @ 80% of Box Squat Double
Regular Back Squats

3. Strength Accessory
3 Giant Sets:
16 Alternating Front Rack Reverse Lunges
18 Russian Kettlebell Swings
20 Weighted Sit-Ups
Rest 2:00

Athletes choice on weight, but aim for straight sets. You may build in weight over the rounds.

4. Odd Object
3 Rounds For Time:
100 Meter Back Rack Carry 225/155
200 Meter Kettlebell Front Rack Carry (53’s/35’s)
400 Meter Run

Athlete’s choice on Yoke weight, but the first 100 Meters must be
completed unbroken. Slightly lighter is better here – go fast.

5. Row Conditioning
5 Rounds For Time:
35/25 Calorie Row
Rest 1 minute between. Score is slowest round.

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch

*Sets 1-2 – 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 – 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-6 – 1 rep @ 85% of 1-RM Power Snatch

(The linked video shows a full snatch but we want you to do a power snatch. Perform a regular power snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Clean + Power Jerk

*Sets 1-2 – 2 reps @ 75% of 1-RM Power Clean
*Sets 3-4 – 1 rep @ 80% of 1-RM Power Clean
*Sets 5-6 – 1 rep @ 85% of 1-RM Power Clean

(The linked video shows a full clean but we want you to do a power clean. Perform a regular power clean, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed.)

C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat

*Set 1 – 3 reps @ 80%
*Set 2 – 5 reps @ 72.5%
*Set 3 – 3 reps @ 82.5%
*Set 4 – 5 reps @ 77.5%
*Set 5 – 3 reps @ 85%

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 8 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 6 minutes (3 sets):
Romanian Deadlift x 10 reps

(Goal weight should be 70-75% of 1-RM Clean)

 

4/18/18 QuickFit

Warm Up: 5 Mins

In any order complete the following
1 Min Bike
10 Alt. DB Curls
20 Sit Ups
30 Sec / Side Samson Stretch
30 Sec Plank

Technique Review:

DB Hang Cleans, Appropriate set up for Bike, Demo WB Sit Ups

Metcon: 16 Mins

2 Rounds of:
2 Min M.E Bike for Cals (If class larger than 8 then some athletes may need to row)
2 Min M.E DB Hang Cleans
2 Min M.E WB Sit Ups
2 Min Rest *Athletes begin at any station but rest after completing all 3 stations*

Stretch to Finish