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04/27/2020

www.crossfitdenver.com

if you are looking to get out of the house and start training again (hopefully you never stopped) crossfit denver is open for business

as per:
PUBLIC HEALTH ORDER 20-28 SAFER AT HOME

04/05/2020

sand bag training
(not to be confused with planning for your next golf tournament)

a simple 50 pound bag of sand will cost you less than $5 bucks at your local hardware store. you can also of course make your own at home for free using dirt. then you can use trash bags, grocery bags, zip lock bags, gas cans or the actual polypropylene sand bags from the hardware store to make training tools of specific weights. don't forget the duct tape to keep the bags secure.

what can you training-wise with sand bags? everything!

throw the 50 pounder ( or 10, 20...whatever) over your shoulder and walk around the block. switch shoulders often. it is no joke. although very few people on earth can do it, strive for the sand bag mile. that would be carrying your bodyweight in sand for a mile...ouch.

gas cans are still plentiful. (i prefer plastic ones) you can fill them with sand and have the perfect handles for farmer's carries, weighted lunges, suitcase deadlifts and more.

you can buy many varieties of sandbags for training on amazon with a multitude of handle configurations and weight options. just fill them with sand or again don't be afraid to make them at home.

squats, weighted sit-ups, weighted push-ups, bench press, thrusters, russian twists, curls, tricep extensions, cleans, weighted burpees....be creative. be consistent. be explosive...you'll be farm-boy or farm-girl strong in no time.
..or try this one:
4 rounds for time
15 sandbag ground to overhead
run 400m

keep your chin up. stay safe. stay strong. have fun!

04/04/2020

get a rope...a jump rope that is.

so unfortunately, many of us still have at least 3+ weeks of lock down, stay in place and general disruption of our normal daily lives. fortunately this gives us ample time to improve a myriad of things in our lives including our overall health and fitness levels along with possibly learning new skills and building upon current ones.

here's a simple plan to improve upon your overall health, fitness and skipping skills. the plan is simple. you can modify the starting number, the daily incremental addition, go from every day to every other, single skips to double unders...whatever. (if you do not have a rope they are easy to come by. you can also substitute some form of jumping jack.)

the baseline would be to start today with 100 unbroken skips and add 20 skips daily through april 30th. each day's # must be completed unbroken though, or you will start over at -0-.

have fun. stay safe. stay health. cheers to your calf muscles!

Date # Skips
4/4/20 100
4/5/20 120
4/6/20 140
4/7/20 160
4/8/20 180
4/9/20 200
4/10/20 220
4/11/20 240
4/12/20 260
4/13/20 280
4/14/20 300
4/15/20 320
4/16/20 340
4/17/20 360
4/18/20 380
4/19/20 400
4/20/20 420
4/21/20 440
4/22/20 460
4/23/20 480
4/24/20 500
4/25/20 520
4/26/20 540
4/27/20 560
4/28/20 580
4/29/20 600
4/30/20 620
Total Skips 9720

03/24/2020

"but how do i do pull-ups when the gym is closed"?

the pull-up is a foundation of back, grip and really overall strength. while usually done on a pull-up bar at the gym it is one of the most basic of functional movements, think climbing a tree, a fence, onto a roof etc. in these surreal times of gym closures and self-isolation here are a few ways to get creative in keeping up with pull-up workouts while moving forward instead of the reverse.

if you have the requisite strength, door frames are often a perfect place to keep your pull-up game strong. obviously you need the proper ceiling height as well as a strong door frame.

another perfect pull-up paradise are exposed beams in garages, lofts and attics.

obviously if you have a set of rings then any tree becomes an ideal pull-up station, in fact with the proper branch structure, the tree itself is your ideal outdoor pull-up station.

also, do not overlook the functionality of a towel. that can draped over a tree branch, an exposed beam and more. this is an amazing grip builder.

likewise if you have a strong fence at home or even those surrounding public tennis courts and baseball/softball complexes, climbing the fence is a perfect pull-up complement or substitute. be smart.

in terms of reps EMOM (each minute on the minute), EHOTH (each hour on the hour), ascending reps, descending reps, static holds. Be creative, mix in push-ups, lunge steps, running, BW squats....Have fun. Stay safe. Keep your chin up from me & Crossfit Denver.

03/23/2020

rep strategies:

with all that is going on, time is our health & fitness friend; we have plenty of time. how can we make the best use of it when it comes to working out?

one strategy you may consider is utilizing what pavel calls "greasing the groove". google the term for a plethora or interpretations and technical explanations.

simplified, we are going to use the term EHOTH, every hour on the hour and push-ups as the strength/skill we would like to improve by "greasing the groove".

let's say that you can currently do 30 chest to deck push-ups unbroken but would like to be able to raise that number to 50. here's one way to make that happen.

take a % of your max reps, in this example we'll use 60% of 30 reps .6 x 30 = 18 push-ups. so your goal for today is going to be sets of 18 unbroken push-ups and you will do them EHOTH, every hour on the hour for 10 hours. obviously you will do 180 push-ups today. you can adjust the reps and the time, but my recommendation to start is about a 6/10 or 60% effort for the 1st 3 training days of push-ups; you will actually only do them every 3rd day. on the 4th, 5th, 6th training days you will add 20% - 30% reps, so start doing around 21 - 24 push-ups EHOTH. The number of reps will consistently increase over time. however, the perceived effort of 6/10 60% should not.

i recommend adding this strategy to your normal workouts rather than using this as your only daily workout. also keep in mind you can use the same strategy EHOTH and percentages to increase timed activities and movements as well. say you want to improve your 2 minute max plan hold to 5 minutes or you want to improve your 8:30 mile pace to 7:00 min mile pace. be creative.

i also recommend testing after each 9 workout days. so in this example if you started today, you would test your max push-ups on april 11th. you'll likely be very happy with your progress.

also, here is a pretty good selection of bodyweight exercises

Have fun. Stay safe. Keep your chin up from me & Crossfit Denver.

https://travelstrong.net/bodyweight-exercises/

03/23/2020

https://www.crossfit.com/health/lifestyle-tips-to-hedge-against-respiratory-illness

A version of this piece was published in the print edition of the U.K.’s Sunday Express on March 22, 2020, under the title, “COVID – 19 and the Elephant in the Room; an Opportunity to Get Fitter, Stronger, and Healthier.”

03/22/2020

Death By 10 Meters A classic no equipment needed workout:

Measure out and mark the start and end point of 10 meters. ... With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints back and forth (10 meters) the second minute, 3 sprints back, forth and back the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

Once you cannot complete the required number of 10 meter sprints in the given minute, multiply the remaining number of rounds by 16 and complete that many alternating walking lunge steps. For instance if your last round is #14 multiply 6 x 16 = 96 and do 96 lunge steps.

This is a leg and conditioning workout that will take you less than 20 minutes and require no equipment. You might want to consider doing it on grass or a surface softer than asphalt to protect your joints/knees/ankles.

Have fun. Stay safe. Keep your chin up from me & Crossfit Denver.

12/24/2017

we'll be throwing down a christmas day 10am workout at crossfit denver