6/18/2014

D.R.O.M.s

Strength:
Strict Shoulder Press
5-3-3-1-1

Metcon:
12 Minute AMRAP Ladder
“Elizabeth”
Power Cleans (135/95)
Ring Dips

6/17/2014

D.R.O.M.s

Skills:
Back Lever Progressions

Strength:
3 Sets
3 Weighted Pull-ups
5 Strict Pull-ups
7 Kipping Pull-ups
*Stay on the bar until all pull-ups are completed*

Metcon:
5 Rounds
30 Sec M.E at each station
KB Swings
Double Unders
Push-ups
Sit-ups
Squats
Rest 1 Min

6/16/2014

D.R.O.M.s

Back Squat
5-3-3-1-1

Metcon:
3 Rounds For Time:
10 Burpee Box Jump Overs (30/24)
60 M Plate Carry (45/35)
20 Shoulder to Overhead (95/65)
Rest 3 Min
2.5 Min ME
Deadlifts (1/4 point) or Front Squats (1 Point) @ 185/135

6/13/2014

D.R.O.M.s

Strength:
Cleans
3-3-3

Metcon:
5 Rounds
3 Min AMRAP
2 Shoulder to Overhead (185/135)
6 Ring Push-ups
10 Russian KB Swings (53/35)
Rest 1 Min

6/12/2014

D.R.O.M.s

Skills:
Double Unders

Mobility

Rotating Tabata (4 Rounds – 45 on, 15 off)
High Hangs Snatch (75/55)
Sit-ups
Burpees

6/11/2014

D.R.O.M.s

Bench Press
3×3. (2 sec down, 3 sec pause)
23×1

Metcon:
21-15-9
Back Squats (225/155)
HSPU

6/10/2014

D.R.O.M.s

Strength
Negative Pull-ups 5 sec decent
5-5-5

Metcon:
4 Rounds for time:
Run 400 meters
5 burpee muscle-ups or 10 burpee pull-ups
RX’d is with a 20lb vest!

6/9/2014

D.R.O.M.s

Strength:
Back squat pause set
3×3 with 2 second down/4 second hold at the bottom (24×3)

8 Min AMRAP:
4 hang cleans (155/105)
6 plyometric push-ups
8 box jump overs

Jake Smith – Coach

Image may contain: 2 people, sunglasses and outdoorMy name is Jake Smith also know as the DNR “Tarzan”. I didn’t invent the manbun but I make it look good! I began doing CrossFit when I was 17 years old and started coaching shortly after at a box in Denver. I moved to Fort Collins in 2014 and quickly found my new home at CrossFit DNR after meeting Kody and Kyle at the CSU plaza. About a year after being a part of the hooligan family I began coaching at DNR. As an athlete I’ve made substantial improvements in all facuets of fitness, including cardio, strength, flexibility and much more but a lot of that comes easy when you feel accountable to your fit fam. Although I enjoy the overall athleticism of CrossFit, I have found Olympic Weightlifting to be a personal favorite. It was a huge weakness of mine for a long time but after spending a substantial amount of time working on technique and improving mobility, I’d say it is what I look forward to most now.

CrossFit gives you a place to push yourself in a safe and friendly competitive environment. However, as a coach, my priority is to improve your overall health and well being therefore, technique and injury prevention takes precedence over speed.

In my classes you can expect attention to detail, an emphasis on mobility/flexibility, and the occasional Lumineers.

Oh and on a personal note, I met my girlfriend Julie at DNR! “Couples that lift together, stay together.”

 

 

6/6/2014

D.R.O.M.s

Mobility

Strength
Snatch @85%
5-5-5

Metcon:
2 Rounds For Time:
100 DU
50 thrusters 45/35
25 KB G-2-OH
200 m med ball run