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Monday January 25, 2015 CrossFit Stapleton- Denver, CO

YOGI MONDAYS – Hips +vinyasa

We’ve worked on sun salutations, we’ve worked on heart openers to recover our traps, triceps, and biceps, next up… HIPS HIPS HIPS.  We are going to give our hips a lot of much needed attention this week.  The lunges and squats of our past will definitely appreciate it!  Your balance will be tested on hands and feet this week as we push our boundaries even more.  We’ll continue to work on what we’ve been practicing with some more concentrated hip variations.  I’ll have print-outs this week of the survey I have on this blog.  Feel free to leave feedback on paper or through the site of things you love from the class and also things you’d like to see more of/change.  Feedback is how we develop the program to best fit your needs.  It’s optional and anonymous, so please give your unfiltered input!

We had a lot of “firsts” this week in class that I want to incorporate in the blog posts at the end of the week.  Please enjoy the initiation of our first of many weekly shout-outs:

-Coach Matt’s first yoga class!
-Doug’s wife, Amy, trying out her first class at CF Stapleton in 5am yogaRX
-Charity’s first yoga class!
-Our first max capacity class Wednesday night with 9 yogis
-Paula completing her first tripod headstand
-First week of 5am classes
-First SNAFU on Spotify (Sat AM peeps know what I’m talking about…  Oops!)I look forward to meeting more of you and introducing you to yogaRX if you haven’t had a chance to come to class yet.Namaste,
Amanda

 

 

CROSSFIT CLASSES: 

Performance-

A. Take 15-20 minutes to build to today’s 1RM Clean or Power Clean

B. Every minute, on the minute, for 15 minutes:
Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM
Minute 2 – 200 Meter Run
Minute 3 – 20 Ring Dips
(modify ring dips to number that can be performed in 45 seconds or less)

C. Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

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Fitness-

A. Three sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Alternating Reverse Lunges x 20 steps
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps
Rest 45 seconds

B. Every minute, on the minute, for 15 minutes:
Minute 1 – 15 Kettlebell Swings
Minute 2 – 200 Meter Run
Minute 3 – 20/10 Push-Ups

C. Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

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BOOTCAMP RX CLASS:

A. Every minute, on the minute, for 18 minutes:
Minute 1 – 15 Kettlebell Swings
Minute 2 – 200 Meter Run
Minute 3 – 20/15 Push-Ups (20 guys/15 girls)

B. 6 minute AMRAP:

5 Burpees

30 DUs

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