CrossFit Loveland

Sign up now for our new ramp up class, Only 8 spots available! 5 people have commited, sign up to reserve your spot!

To reserve your spot or get more info call Dave at 970-203-0759 or e-mail crossfitloveland@q.com  The class is tentatively scheduled for Monday-Wednesday-Friday at 5:30 pm starting Monday January 11.
We are located at 1163B Eagle Drive in Loveland.  (This is in the Thompson Valley Towne Center, but we are located in a garge bay in the back of the center, just west of Blockbuster Video same shopping center just no store front)

 The emphasis of the Ramp-up is on skill development and exposure to our basic movements. It is designed to prepare you to enter our ongoing group classes.  We are going to be hammering technique—both to ensure your safety—and success at the next level.  The classes will talk about nutrition, warm up, cool down, stretching, and instruction in the movements.

We will introduce you to technique and mechanics first, then intensity.

We will be showing you movements that begin with the relatively non technical and get progressively more technical.

It’s important that you are here for each of the 12 sessions as these movements build on one another.

There will be a workout at the end of each day which will get progressively more challenging as the course progresses.  The difficulty of these workouts is ultimately in your hands…the degree that you push yourself will determine how much suffering goes on.

The class is called "Ramp up" for a specific reason…we want to ramp you up to the level of intensity and output that is inherent in our group classes.  Shifts in body composition are one of the most motivating ways to measure success. We highly encourage you to take "Before" pictures at the beginning of the On-Ramp class.

karli working on her pull ups.

WOD
either 5-5-3-3-1-1-1 cleans or work on clean technique

Then 3 rounds of 1 minute at each station
Row
Plank hold with hands on ball feet on box
sumo deadlift high pull with kb
man maker rows
wall ball shots
rest 1 minute between rounds 

PRESS

 It helps if you put the same amount of weight on both sides of the Bar! 

WOD
Press 3-3-1-1-1

Then
21 Thrusters @ FRAN WEIGHT
21 Pull ups
15 Deadlifts @ DIANE WEIGHT
15 HSPU
9 Cleans @ Fran weight
9 Ring Dips

Load the major movers

Dave loads his abs and hips then the back.

There are a few "rules" of the body that may be applied across multiple applications and body systems. One of these rules is; tissues that are moved into a loaded or biased position first, experience increased relative tension, load, or positional significance throughout the subsequent remaining movement. This is a fancy way of saying that your body's soft tissues (muscles, tendons, joint capsules, etc) undergo tensioning in the order in which they were first loaded.  read the rest of this article at

Loading and Tensioning Part 1

The girls on their way up from a deep squat.  Why do we spend so much time working on the squat.  We can't add a barbell until you can do it well without one.  No other exercise develops total strength and contributes more to overall muscular development than the squat.  We use the squat every time we get up and down out of the sitting position.  Today we will be putting the bar on our back and moving weight.

WOD
5-5-5-5-5 back squat

Then for time:
jump rope 100 singles
40 situps
30# farmer carries 2 laps of the gym
20 waiter carry lunges
10 burpees
20 wall ball shots
30 box jumps
40 kb swings
row 500

I'm Back

I got back from California yesterday.  Learned a bunch especially about nutrition and working smarter.  You will continue to hear about nutrition, so Start applying it to your life. 

Rolled into town at 4:00pm and teaching class by 5:30.  I didn't have to be in but you guys motivate me!

WOD
Cleans 5-5-3-3-3

15 minute 2 person  AMRAP
P1 does 5 pull ups, 10 push ups, 15 squats
p2 holds heavy kettlebell until p1 is done then switch positions

Exciting stuff

I am going out to California for a movement and mobility certification instructed by Kelly Starret Dr. of Physical Therapy.  I am also attending a nutrion seminar taught by Robb Wolf.  check out a sample of K-Starret teaching about tissue repair.

Tabata time!

When working on cleans the bar should come vertically up while your press your knees back, don't bang it into your shins!

WOD
5-5-5-5-5  cleans
then

Tabata each of the folowing exercises 8 x 20 secwork 10 sec rest
squats
push ups
flutter kicks
situps
take 1 minute rest between exercises for a total of 19 minutes 

Fat Chance

While I whole heartedly endorse the Paleo lifestyle, I in no way endorse the premise of evolution.  As we learn how complex nutrition and the design of our body are, it is absurd to think we just are products of random chance.  Check out this article http://journal.equip.org/articles/fat-chance

Just some food for thought for the REST day today!

Power

Thanks to our friends at catalyst athletics for another great video.  Power snatch  we did this from the deck instead of from the blocks.

WOD 

Technique work on the snatch then
"Randy"
75 x 75# snatches for time

Randy


In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

First posted 13 February 2008 on crossfit.com 

We have had many hits from the town of mead on our web site.  Come on down and check us out, we aren't that far away I will knock 50 bucks off your first month!  If you are interested e-mail Dave at crossfitloveland@q.com

Play ground

Frank likes to lift heavy stuff!  I'd have a hard time rolling this across the floor.  Start getting ready for our Paleo challenge starting February 1st!

WOD
Press 5-5-5-5-5

AMRAP in 12 minutes
20 x 20inch box jumps
8 x 95# Thrusters