NEW Gym we are in 7286 South Yosemite.

Class schedule M-F 6:00, 9:30; 10:30
Monday and Friday 12:00

Call for other times or personal training.

Adding the new classes has been a great thing for ART. The growth continues and that is a testament to everyone working so hard and dragging your poor friends out to have fun with the group. A huge thanks to everyone, if not for you any new person would leave the second I opened my mouth.

Newly added 6:00 AM workouts at Wash Park Tuesday and Thursday

On mississippi just inside the east side of the park.

put together a trial class at wash park this morning had a great turn out. It looks like tuesday thursday at 6:00 at Wash park will be a keeper.

The week is under way. Counting by 2s from 2 to 20; Shoulder presses 20 yd sprint KBS 20 yd sprint then from 1- 10 by 1s Sdhp 20 yd sprint and 50 Bicycle situps 20 yd sprint

Facebook

I have bee trying to keep up with the workouts on Face book at Adventure Readiness Training I am still working to be more computer savvy and keep everything up to date so everyone can keep up when out of town, or not able to make the workouts.

I am also looking for feeback so I know who and where everyone is looking to keep informed.

20 minute AMRAP
5 burpee
10 Wall Ball
15 situps

Castle Pines 550

Lots of people missing today. I guess they are off for the 4th a little early.

50 of each

Box jumps
Push ups
KBS
Deadlift
Heavy rope jumps
Pipe lunges
Sit ups
Med ball cleans
push press
Burpee
Double unders

Cathy 34:00
Jane 38:00
Robin 42:50
Jill 43:00

Monday workout

4 rounds

15 Shoulder press/pushpress
15 Bench Press
15 Per arm 1 arm rows
10 per arm Turkish get ups

Tough mudder pics

The tough Mudders were very impressive. looking forward to a huge team for the event next year!

tough mudder tomorrow

Big group doing the Tough Mudder at Bever Creek tomorrow. This could be a great goal activity for Adventure Readiness Training next year I will be out taking pictures and cheering. I will report back tomorrow. Have a great weekend and think about what adventure is next for you!

6:00 AM Growing

We had our biggest group yet at 6:00

Main set today 20 wall balls 20 Kettle bell swings 8-11 minutes

Return from South Dakota

Now that I am back from South Dakota we have picked up where we left off. In Castle Pines Tuesday we did 4 rotations of 4 exercises spending nearly an entire rotation in the sand ( I am pretty sure everyones favorite.)

Then Today was a deck of cards workout. Diamonds = Power Cleans, Hearts= Thrusters, Spades= Burpees Clubs = 20 YD sprints

This worked out to about a minute a card.

Pictures from Tuesday

Here is the Tuesday group getting after it.

We did three different sets

7 minutes of sand sprints and lunges

10 minutes push press, KBS, Sit ups, 1 arm rows

10 minutes front squat, bicycle situp, goblet squat, tricep extension

The Bear

Sarah 35,45,45,55,55
Cindy 35,40,40,45,45
Lindsy 27,37,37,47,47
Kendra 45,55,65,65,70

We will probably have the Castle Pines do the Bear in the morning.

The Bear

Great Week

What a great week! There were a bunch of new faces and lots that I have seen before. Friday at 9:30 we came so close to double digits I can't wait to cross that barrier. It was a good sprint and strength day for everyone.

I am really looking forward to the 9:30 class tomorrow, I am expecting it to be our biggest class yet.

Castle Pines bringing in new blood

We had 2 new partiers at the Castle Pines workout this morning. We were able to do some hill sprints, A situp, pushpress,quick feet set then some box jumps burpees jump rope and ab rolls. If you have any questions you should just check with Jane (she is "Legit")

6:00 AM group looking good

The early risers are ready to grow. It has been great to be out before the day completely heats up.

New toys

I brought out some new toys today. I believe everyone had fun with them. The main set today was
2-20 by 2's of
Kettle bell Swings and
Thrusters
with the sand run inbetween each exercise.

6:00 Am Kick Off

Great group and Workout this morning. The Willow Creek Park is another good setting for our parties. I am Really looking forward to the Group Growing through the next week and Month.

The group is getting bigger and the workouts are getting better.

Thursday we are going down to try a Workout in Castle Pines.

The workouts in the park are still progressing great. This past week we had our biggest groups yet 5 on Monday and 7 on Friday.

This week we will have a 9:30 both Tuesday and Friday. We will be working to increase the number of classes and also expanding our locations.

Successful first week

Each workout last week got bigger and bigger. using the park we were able to do some running drills, olympic lifting, medacine ball work, and of course some situps

The current standard schedule is Mondays at 11:00 and Fridays at 9:30 Both Workouts are atr Altair Park south of C470 on Quebec just south of the Kohls store.

Boot camp in the park launch

Launched boot camp in the park yesterday morning at 11:00

We are currently meeting at Altair park (on Quebec just south of Kohls) we meet again today at 1:30

We plan to have a full and consistent schedule up and running over the next few weeks.

5 rounds

15 Med ball Cleans
15 Wall balls


9:18

What a great week of working out. BUt, everything is worked over. Legs, back, arms everything is worked. I have been on the bike some this week although the weather has limited it a bit. Biking is great!

Deck of cards workout

Clubs = Deadlift 95 LBS
Diamonds = Box Jumps 30"
Hearts = Burpees
Spades = Push Press 55 LBS

29:00 minutes

Weights too light for me I did get 3+ hours of pedaling in today and at least 1 was out side.

5 rounds

Run 800
30 Pullups
30 KBS 55#

48:24

2 hour cross ride 24 miles with Adam this afternoon

Thursday

45 Minute Spin

Ride to and From the Gym



Wednesday

Crossfit competetion workout 1

10 Minute AMRAP

30 Double Unders
15 75# Power Snatch


4 rounds

Getting on the bike for most trips to and from the gym

30 Pullups
15 Inverted Burpees
20 K2E
10 Inverted Burpees
10 Toes to bar
5 IB
10 Pullups
5 IB
20 K2E
10 IB
30 Toes to bar

Pedal, pedal and pedal again.

All totaled up I spent close to 4 hours on the bike yesterday. Rode to the gym then went for a 2+ hour cross bike ride followed by a 1 + hour ride with the kids just before dinner.

You just got to love the warm weather.

I only made 3 rounds of the bear last night. 75# 85# and 95#

I did do a 21-15-9 pullup burpee workout after the noon spin class yeaterday.

45 minute spin this morning then about 1:15 cross bike ride this afternoon. great day to be outside riding again.

Today's primary workout is the BEAR. That will be tonight at 6:30.

Started today with 50 minutes on the eliptical. then I will have 2 spin classes 1 as a warmup just before we do the BEAR.


5 rounds of 7 reps never putting the bar down and increasing the weight each set.

deadlift
clean
Front squat
overhead press
back squat
overhead press

Monday morning 50 minute calorie burn on the eliptical


Monday Night

20 Minute AMRAP

5 Hang Cleans 105#
10 Med Ball Cleans 20#
15 Box Jumps 30"

Tuesday morning 45 minute spin

Warmup

500 meter row

25 situps
shoulder mobility
30 overhead squats
20 pullups
100 walking lunges

3 rounds

20 Box jumps
25 situps
20 SDHP

time 8:28

1 mile run

100 meter row
3 rounds
10 Overhead squats
10 pushups
10 pullups
10 back extensions
10 ghd sit ups

60 lunges

2 45 minute spins


taught WOD

4 rounds
20 KBS
20 Overhead walking lunges
25 Pushups
20 Overhead walking lunges

1 mile run

Warm up

500 Meter row
30 Wall balls
25 situps
Shoulder mobility with Dowel
30 Dowel overhead squats
30 Pushups
Deadlift warmup

Work out

10,9,8,7,6,5,4,3,2,1 of

Dead lift 225
Push press 115
Pullups

BFL eliptical this morning

last night 5 * 5 Deadlifts really small numbers

there is definitly some work to do.

45 minute spin 100-130 heart rate

2 45 minute spins 110-140 heart rate

3 rounds

25 burpees
25 wall balls
run 1/4 mile

box jumps 3,6,9,12,15,18,21 24 in box
Pushups 21,18,15,12,9,6,3
K2E 3,6,9,12,15,18,21
SDHP 21,18,15,12,9,6,3 70 lb

Starting again

5:30 Spin 2 rounds of

4 sets 2 min on 2 min off Heart rate 140-152 High cadence.

Last Saturday I realized my trampoline tag skills are sub par. We were at Jump Street for 2 hours. it was a good fun workout but, catching anyone was next to impossible and then i was too wasted to get away.

Rest is a good thing

Saturday was a very light ski day then Sunday included a trip to Church. That was the extent of the weekend activity. All the soreness is gone and energy levels seem to be back to normal.

This morning was 7 intervals of 1:30 on the elipticalmax heart rate on interval 7 was 161 feeling pretty good about that.

Hard week

Last night was brutal had absolutely no energy left. just did 50 minutes easy on the eliptical this morning.

14 min AMRAP
10 K2E
15 Push Press

only got 6 rounds

Wednesday Eliptical in the morning then taught 2 Spin Classes

5 rounds
20 situps
200 jump rope
40 lunges

Tuesday
1 mile run then 4 1/4 miles @10, 10.5, 11, 11.5 top heart rate 167

Partner workout

4 rounds row 500

250 meters box jumps, 250 meters wall balls

First 5K in a long time 8.0 starting speed 9.3 finishing speed

22:20 total time not terrible 161 finishing heart rate. At least it can still get up there.

Body for life cardio routine

20 minute warm up

then 6,7,8,9
6,7,8,9
6,7,8,9
6,7,8,9,10

Working out consistently. Still have to get better at the posting thing.
Rode outside yesterday with Adam, Ben, and Pat. About an hour around Cherry Creek Res. 5th hour long ride in 3 days.

This morning Tim and I were in the Basement getting our Sweat on. a Crossfit Endurance workout. 1 on 1 of 1 on :50 off down and back up with the rest. Granted I was on the eliptical so not sure of the power comparison but power is super low. Not good when the weight is high.

Coe Today

10 Rounds
10 Thrusters 82 lbs
10 Ring/Knee pushups

23:00 minutes

Feeling sick today, Body aches etc.

Hopefully better soon

The last 4 days

Sunday 21 minutes eliptical 220 + watts

5 rounds

10 65# push press
20 Squats
15 KBS

Saturday

Ski at Copper

Friday

rest



Thursday

.52 mile run at 9.0 strained right Calf OUCH

5 rounds
5 Push press
25 Sit ups some GHD

10 minutes on Step mill
1000 Row 4:00
1.7 mile run at 8.8 11:44
15 minutes on Step mill

20 minute AMRAP
7 Burpees
10 Box Jumps
10 KBS
4 lengths of Basketball court

8 rounds + box jumps

Work out at Mile High

Worked out today with Patt at Mile High Crossfit.

5 rounds
10 Wall Climbs
10 Toes to bar
20 Box Jumps

29:52

The wall climbs are horrible

Bad at posting

I have been bad at posting but, pretty good at working out.

Lets see if I can go backwards

This morning 35 minutes on the eliptical 504 calories attempting a fast today unfortunatly not totally commited to it.

Skiing at Copper yesterday with a 20 minute hike to the top of Tucker Mountain

Friday was an off day

Thursday

row 750 500 250
25 Pushups
10 K2E

Wednesday 2 spin Classes
plus 3 times 10 pullups

Tueasday 1 mile in 8:04 on Treadmill then SFR spin

Evening 1.6 run at 8.7

2011

Took the 1st off, then back at it today.

30 minutes on the eliptical at level 4 475 calories held 200+ watts


later today racketball warmup with Tim then

20 Minutes AMRAP

10 85 lb push press
10 54 lb KBS
10 30" box jumps

10 rounds + 2 Push presses