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Tuesday May 22, 2018, CrossFit Stapleton – Denver, CO


Tuesday May 22, 2018, CrossFit Stapleton – Denver, CO


You have probably noticed a few changes in our bootcamp programming recently… 


Why this program?

Bootcamp Sculpt is a program designed to build foundational strength that is integral to joint health and wellness while increasing aerobic capacity. Much of the strength work is designed to progress athletes to achieve some of the illusive movements such as pull ups, pistols, and handstand push ups. The guiding principle behind Bootcamp Sculpt is, “Look good, move well.” By prioritizing the quality of movement, instead of rushing through them- we are then able to build the necessary prerequisite strength of major joints such as hips and shoulders which enable us to come closer to perfect execution of each movement. This leads to less joint pain, better skill acquisition, and enable us to get more benefit per repetition of movement (hooray efficiency!!).

To put it in other terms, if you drive your car without providing any maintenance at all, the car will eventually have major problems. By slowing things down, we are maintaining key machinery in our body so that we can have full functionality for years to come.

Why Strength?

            “Strength is never a weakness”—Socrates, as he was doing some hammer curls. 

In fact, it is essential to common goals set in the fitness world. Goals such as body composition and advanced gymnastic moves. In the case of body composition, besides eating better there are two ways to attack this goal. One is to increase the amount of aerobic exercise and the other is to raise your resting metabolic rate though increased muscle. Doing more aerobic exercises only raise your metabolic demands during the duration around the exercise but then returns to normal. BUT If you gain more muscle then you raise your resting metabolic rate and therefore can burn more energy throughout the entire course of the day. 

It is also extremely helpful for ensuring that we remain active and healthy. Take the example of your butt… did you know that although your butt is a key player in becoming a sensation on social media, it also plays a huge role in your knee health. Your hip strength ensures that your knees track properly over your feet. If your hip strength is lacking, then your ankles and knees collapse inwards causing large amounts of stress to go in the wrong direction across your knee often leading to injuries such as meniscus and ACL tears after long term misuse. There have even been studies that link longevity with leg strength!

Why Tempo?

 There are various ways to make an athlete stronger. One way is through progressive overload (adding more weight) OR to increase the time under tension.

Increasing the load puts a higher stress demand on your central nervous system as well as your joints. However, if you increase the time under tension through tempo, you decrease both the demands on your central nervous system and joints while still increasing your strength at lower weights.

Slowing things down also leads to becoming stronger in each position of the basic movements. For example, a large percentage of athletes do not hit full depth on wall balls—perhaps due to not feeling comfortable at full depth or not having strength to always hit full depth OR perhaps it is because if you only practice squatting movements in the context of metcons, you always rush through the movements and not focus on quality. 

Why built in rests?    

There are times to push and times to back off. Generally during strength work, it’s not the best idea to rush through it. It doesn’t provide your body enough time to recover between sets and it jeopardizes the movement quality.

Why less intensity?

Fun fact: many leading experts in fitness only recommend the inclusion of intense pieces only once a week. If you do nothing but intense exercises, it raises your body’s adrenaline and cortisol levels- hormones that are involved in your fight or flight responses. If you maintain a high level of these stress hormones over a prolonged period, it doesn’t allow your body to get into as much of a parasympathetic state and hinders recovery. Your sleep quality decreases. Recovery time also increases and you don’t get as much value from the precious hour you spend with us.




A. Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 1 rep @ 32X1

Build over the course of the 6 sets to today’s 1-RM Pause Front Squat.


B. Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
AMRAP Squat Cleans (135/95 lbs)



A. Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 3 rep @ 22X2

B. Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
AMRAP Medball Cleans


Bumper’s ClubTBD



A. 4 Rounds of Pirate Peg Leg Training (20 min cap):

7/ leg Rear Foot Elevated Front Rack Bulgarian Split Squat

6/ leg Single Leg Box Step Up 31X1

20 Second/Leg Single Leg Wall Sit

15 Second Support Hold on top of rings


B. “One armed DT” – 10 rounds:

12 Single Arm Kettlebell Deadlift

9 Single Arm Kettlebell Clean

6 Single Arm Kettlebell Shoulder to Overhead

– Switch arm each round

– 55/35 OR 44/25

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