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Tuesday July 12, 2016 CrossFit Stapleton- Denver, CO

Ready to get your Hike on, CFS?


We are heading up a large mountain THIS Saturday!!!!!!

Details- Mt. Bierstadt (14er): 

Hiking distance: 7 miles round trip
Elevation gain: 2,850 feet
Estimated time on trail: 5 hours (+/- 1 hour depending on work capacity of the group)
Required gear: Hydration pack ~2 L, appropriate snacks, sunscreen and glasses, appropriate hiking boots, rain shell, hat, trekking poles optional. Dress smart, will be cold at the start and hot when we are working and descending. Temps have been ranging from low 40s to high 70s, plus some wind as we get up higher to more exposed areas.
Meeting Info: 4:15am @ CFS for carpool. Approximately 90 minute drive to trailhead at Guanella Pass to start hike before 6am. We need to be descending before noon to keep our storm risk level low. But hopefully/realistically we will be at the summit around 9am and probably headed back to Denver before noon.
Rich’s tips:
  • This is an easy 14er in the grand scheme of things, great entry level hike for those of you looking to get into some easy mountaineering fun. However don’t underestimate the amount of work that you will do hiking this trail. Elevation is no joke, proper hydration, drink water, drink more water then you think you need the days before. And carry plenty of water, plus some extra back in the car for after the hike. Altitude sickness is no fun and can creep up on you.
  • It is not going to be like any CrossFit wod you have done with us. The pacing will be nice and slow, but your heart rate will be higher then you expect. I’m not going to kill you guys by running up the mountain. But if you have never been at real elevation (>12,000′) be ready for some lead filled legs and feeling WAY slower then you are used to feeling. Also if you have never done a 14er, plan on all day kinda being shot, even if we get back to town fairly early you might not want to do anything besides eat and sleep/recover.
  • Dress smart, temps will drop noticeably for every 1000′ that we climb plus wind as we get more exposed. (Rain shell is pretty much mandatory to break the wind near the summit) But you will feel very warm on the climbing sections, however getting super sweaty is not great as you can get really cold really fast.
  • Your food should be easy to eat and digest. Too much sugar is not great, this is a long duration thing, not a 15 minute metcon. Naturally sandwiches and other big things are probably too calorie dense plus not easily pack-able. Good choices are bars, granola, trail mix, a candy bar, ect.
  • I know 4:15 am is very early for a lot of you, but the chance of storms increases dramatically when it gets to noon. Getting caught up high and exposed if there is lightning is a recipe for a very bad day. FYI you will probably sleep the best you have slept in a while.

I’m looking forward to having a fun adventure with everyone. Feel free to text or email if anyone has any questions.

– Rich



A. Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)

B. In 12 minutes:

Complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
– Every time the barbell hits the floor, perform 5 Push-Ups
(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)



A. Every 2 minutes, for 16 minutes (8 sets):
2-Position (High Hang+Hang) Clean

B. 1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1 : For Time:

Hang Power Clean

5 Push-ups

IE: Complete 1 hang power clean, followed by 5 push-ups, then 2 power cleans, followed by 5 push ups.. and so on!

– 12 min cutoff



A. GymNasty Seshhh: 

10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)

followed by…

Three sets of:
45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds

Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.

followed by…

One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)

B. Every 3 minutes, for 18 Minutes (6 sets) of:
Split Jerk x 2 reps @ 80+%



A. 14min AMRAP:

200m run

20 pull-ups

20 DUs

20m bear crawl

B. 14min AMRAP:

300m run

30 sit-ups

30 DUs

30 knees to chest


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