My Fellow Hooligans,

ON March 16th around 4:30pm Governor Jared Polis mandated the closure of all gyms in Colorado for the next 30 days. While this is a major set back, we have to remember, CrossFit DNR is much more than a place that we go to workout. It is a place of community and friendship but more over we are a family! We might not be able to sweat together in the same room but we can certainly still push each other to be as amazing as possible through social media, text messages, emails and phone calls. We are fortunate enough to have technology here to keep us connected while we are apart. With that said Kody and Kyle will be leading a FaceBook Live workout at 9:00am each day for all of you to follow along. Now we know not everyone will be able to watch it live however you can still watch it at any point during the day and play along. We would love it if you could post video or pictures of you doing your workout to the comments below the video to help us stay connected! As always if you have questions regarding the workout please don’t hesitate to message us. 

This will pass… and we will all be back in the gym together soon but in the mean time let’s have as much fun with this as we can. We are in this together and ask for your support during this time. We know some of you will need to suspend your membership (email us at Info@crossfitdnr.com if you wish to do so) and it would be unfair of us to ask you to pay while we are closed. However, for those that wish to stay on auto payment to help us through this month we will pay it forward, by returning the favor through a discount on your future membership auto payments. It’s important to remember a healthy immune system starts with a good diet and exercise regimen so lets sweat together via FB!

We Are Strong! We Are One! We are a product of our hard work and dedication to a common cause to be fit, not just fit but CrossFit! No one any where in the world can say they have what we do, no one. Put a boulder in front of us and we will crush it, if there is a valley we’ll jump it, and climb any mountain that rises in our path. We are not a fish in the vast sea but rather whales in a single tear drop. We will Rage, Rage Against the Dying of the Light and DO NOT GO GENTLE INTO THAT GOODNIGHT.

We are Team CrossFit DNR and we DO NOT RETREAT! 

“We will not go quietly into the night. We will not vanish without a fight. We’re going to live on. We’re going to survive.” – President Thomas J. Whitmore aka Bill Pullman from Independence Day

Freedom WOD Classes

Warm Up: 10 mins
3 Rounds
10 Meter Shuttle Run
5 Pack Squats
5 /side Pack Golf Swings

Mobility: 10 mins
90 Sec/side Couch Stretch or Samson Stretch
90 sec /side Hamstring Stretch

Strength: 6 mins
Rotating 1/2 Tabata
V-Ups or Tuck Ups
Mountain Climbers
Bicycle Crunches

Metcon/Home WOD: 14 Min Cap
14 Min EMOM
Min 1: 25 Sit Ups
Min 2: 10 Pack Squat Cleans 30/20lbs

The pack squat cleans are performed just like a Med Ball Clean. Load you backpack or duffel bag with roughly 30/20 lbs

Elite Competition Class

Gymnastic Skill
4 Rounds For Time:
70 Heavy Rope Double Unders
50′ Handstand Walk
30′ Handstand Walk Obstacle Course

15 Minute Time Cap

STIMULUS
Challenging our ability to pace our shoulders with this combination.
This is a higher volume heavy rope workout on purpose. Good to grind a bit here.
Rounds 1+3, complete the HSW O-Course ramp first.
Rounds 2+4, complete the HSW O-Course stairs first.
Although we are for time, the bigger theme here is practicing the combination

STRATEGE
Pacing our shoulders is the name of the game here, as both the rope and HSW can challenge us at that level.
With both a longer distance “regular” HSW and climbs on the O-Course, break before we need to on the heavy rope as reaching fatigue here is very detrimental for our walks.

SUBS
Heavy Rope
120 Double Unders (If No Heavy Rope)
Handstand Walk O-Course
In the absence of the ramp, build a course that challenges
Not necessarily in terms of a ramp and/or stairs, but a challenge specific to us potentially involving turns, cones, etc…
We are looking for a different feel here compared to the 50′ straight distance

MOVEMENT PREP
1 Round:
20 Heavy Rope DU’s
25′ Handstand Walk
30′ HSW O-Course
25′ Handstand Walk
20 Heavy Rope DU’s”

“Four Eyes”
On the 0: 1 Mile Run
On the 10: 130/100 Calorie Row
On the 20: 130/100 Calorie Erg Bike
On the 30: 100 Burpee Box Jump Overs (24″/20″)

STIMULUS
GENERAL
Working through four different movements in this longer interval piece
After completing the 1 mile run, you will rest with whatever time remains until the 10 minute mark before completing the row
Follow the same format for the row into the bike erg and bike erg into the burpee box jump overs
We definitely want some rest built it so we can maintain intensity for the next movement
To do so, let’s either reduce the distance/calories/reps or set a time cap of 9 minutes for each movement
There is a 40 minute total time cap for the workout, which means you’ll have 10 minutes to complete the final station
Enter all four of your times separately and SugarWOD will add the total together for your final score

BURPEE BOX JUMP OVER
You can jump up or step up out of the burpee, but should jump up to the box and land with 2 feet
There is no need to stand to full extension on top of the box
Face the box for the the burpee and the jump up (No Lateral)

STRATEGY
GENERAL
We have four efforts with a small amount of rest built in
This means these are not all out efforts at each station, rather repeatable paces across the board
It can be helpful to envision the speed you would hold for a 5k run, a 5k row, and a 10k bike when considering how fast on the first three movements
These are all paces that you could hold for around a 20 minute effort on each movemen
The burpee box jump overs are somewhat different than the other three movements, but the strategy is similar
Pick a pace and find a rhthym that you won’t deviate from for the first 80-85 reps
With this being the final movement of the workout, look to finish strong on the last 15-20 reps
A nice goal might be to finish all four of these movements around the same time

ROW & BIKE ERG
The rower and the bike erg use the same monitor, which makes it easier to replicate your paces across these two machines
Below are some paces you could hold on the C2 machines and the times that would result from holding these speeds across the 130/100 calories:
700 Calories Per Hour: 11.1/8.6 Minutes (Men Wouldn’t Finish With This Pace)
800 Calories Per Hour: 9.75/7.5 Minutes
900 Calories Per Hour: 8.7/6.7 Minutes
1000 Calories Per Hour: 7.8/6 Minutes
1100 Calories Per Hour: 7.1/5.5 Minutes
1200 Calories Per Hour: 6.5/5 Minutes
1300 Calories Per Hour: 6/4.6 Minutes

SUBS
RUN
Reduce Meters
1,200 Meter Air Runner or Trueform
ROW
Reduce Calories
BIKE ERG
Reduce Calories
100/70 Calorie Assault or Echo Bike
150/120 Calorie Schwinn Bike
100 Burpee Box Jump Overs

MOVEMENT PREP
WARMUP SET
200 Meter Run
15 Calorie Row
10 Calorie Bike Erg
5 Burpee Box Jump Overs

Odd-Object
3 Giant Sets:
:30 Second D-Ball Hold
:20 Second L-Sit on Rings
:10 Second Freestanding Handstand Hold

Rest as Needed Between Rounds

STIMULUS
Combination of static holds, both through external loading and gymnastic
These are totals, versus unbroken sets, but, we are striving for at most two sets per
If we are breaking more, let’s reduce the duration to preserve the stimulus as a true “giant set”
Athlete’s choice on the D-Ball loading. Challenging, but confident we can complete the first :30 seconds unbroken

MOVEMENT VIDEOS
L-Sit on Rings: Video
Freestanding Handstand Hold: Video

SUBS
D-Ball
Double KB Front Rack Hold
Barbell Front Rack Hold
L-Sit on Rings
L-Sit on Paralletes
L-Sit off Pull-up bar
Freestanding Handstand Hold
Practice is the best fit here, whether free standing or using a wall for just enough assistance as needed
Shoulder taps on wall to practice shifting weight from hand to hand

Weight Vest Run Conditioning

On the 0: 600 Meter Run
On the 4: 400 Meter Run
On the 7: 200 Meter Run

On the 10: 600 Meter Run
On the 14: 400 Meter Run
On the 17: 200 Meter Run

On the 20: 600 Meter Run
On the 24: 400 Meter Run
On the 27: 200 Meter Run

Wearing a 20/14# Weight Vest

STIMULUS
We’ll work off a running clock for this weighted run conditioning piece
Wear a 20/14# weight vest if you have it
If you don’t have a vest, complete the workout as written without a vest
Let’s try to hold the same splits across each distance and each round
For Example: If the 200 meter run takes 1 minute, the 400 should take 2 minutes, and the 600 meter run should take 3 minutes
Record your slowest 600 meter, 400 meter, and 200 meter runs
Your final score will be the sum total of those three times

SUBS
RUN
750-500-250 Meter Row
1500-1000-500 Meter Bike

MOVEMENT PREP
WARMUP SET
300 Meter Run
200 Meter Run
100 Meter Run
30 Seconds Rest Between

Performance Power Training

Tuesday, March 17th, 2020

Jet Fuel: 200m run
Cone Drills: https://youtu.be/cRowvUOWNVg Follow this sweet video of an englishman and his most excellent music.

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Deadlift
Max 5
2×5 @90%
1xAMAP @70%

GainCity:
3x
100m Reverse sled drag
24 total reps of “3and3” Goblet squats and KB swings
-Perform 4 rounds of 3 goblet squats and 3 KB swings, equalling 24 reps all together. KB cannot be put down during the set
200 Bicycles (ab work)
https://youtu.be/SFIJlNdg6I4

Afterburner:
Double Tabata:
Max Height Jumping Squats
Shuttle Run (5,10,5)

*alternate movements, go for 8 minutes
**Shuttle run goes 5m forward, then BACK PEDAL back, 10m forward, BACK PEDAL back, 5m forward, BACK PEDAL BACK.
***If people completely lose intensity then at halfway (4 minutes), switch it to reverse tabata (10 seconds work, 20 seconds rest) so they can stay aggressive.