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News
Mark Lodmill is a competitive on-water rower. Please read his note below:
“This weekend I raced at US Rowing’s NW Regional Regatta in Lake Stevens Washington. This was a big 3-day event with over 900 entries from the West coast of the US and Western Canada. I came home with 3 more medals to add to the stack, 2 Golds and 1 Bronze. We won the mixed (men and women racing together) 2x (two person sculling boat) and mixed 4x (four person sculling boat). I was third in the single person men’s boat, which wasn’t bad for borrowing a boat that I wasn’t familiar with in bad water (I learned a lesson there).
I know that crossfit has given me greater strength and stamina, as well as a better power/weight ratio, which is crucial in the boat. This is the first time I’ve seen my parents and siblings since I started Crossfit and they all commented that I looked leaner and stronger.”
Give him some kudos in the comments below!
The Incline
We are going to be heading down to Colorado Springs in May and June to hike THE INCLINE. What is that, you say? It is an old railroad trail STRAIGHT UP Mt. Manitou. There are 2,744 railroad ties (steps) to the top. We did this hike last July and all agreed that while it was grueling, it was a GREAT workout. One thing we realized is that we need to get down there EARLY. It gets VERY crowded, so the earlier the better. I’m thinking we leave Denver by 6:30am, that should put us on the trail by 8. We need to carpool, as parking is an issue in that area. We can go out for brunch afterwards down in Manitou Springs, we did that last time. We’re going to do a day in May and a day in June. Looks like it will be 5/22 and 6/19, both of those are Saturdays. I’ll be sending out an evite for each day with specifics.
Here’s a quick video of the trail: http://www.youtube.com/watch?v=sXD5drBWbF0
And a synopsis of the hike: http://www.stevegarufi.com/manitouincline.htm
Beat The Streets Fundraiser Saturday May 5th
Please join us on May 15th, as CrossFit Denver & Affiliates and individuals across the country compete in a “ Beat The Streets” Fundraiser WOD to support the Steve’s Club National Program, a 501(c)(3) non-profit organization for at-risk youth fitness. Teams of 4 will compete against other teams across the country. For every $1k raised, Affiliates can sponsor an at-risk athlete for an entire year. All donations go directly to the gyms that will train specific kids and teens in tough neighborhoods to get them off the streets and into CrossFit.
This is a great opportunity to have some fun competing against other affiliates all for a really good cause.
You can sign up here: http://www.crossfitdenver.com/2010/04/the-buzz-for-sunday-3072010/
No more Thursday Yoga...but how about Monday morning?
Attendance for the Thursday night yoga classes has steadily declined to just a couple people each week, so we’re going to go ahead and cancel that class. However, we could do a Monday morning 7am class, if people would be interested in that one (we’re adding a 6am Monday morning workout also, see below). Yoga is a great complement to CrossFit movements! CrossFit hits you at all sorts of different angles and intensities. Yoga gives you the flexibility and core support to get the most out of your CrossFit workouts. Its a great combo.
Monday 6am workout!
You’ve been asking for it for a while now, so here you go. We’re adding a 6am class monday mornings. At this point it will only be a 6am, not 7am (see yoga above). This is a trial addition to the schedule. The last time we tried this, I sat there Monday mornings and was very lonely. But we have a lot more people now  .
Referral Discount
Remember! Anytime you refer a new member to us and they stay past the first month, both you and the new member get 50% off your normal monthly rate for that second month. Bring us in two people a month and you train for free!
Buffalo
We’re making another buffalo order, if you want some please indicate in comments below. We’re probably going to change the pricing to $5 for ground, and $7 for other cuts — evenly distributed, you can’t have all the filet  . I’m trying to decide if we have enough people to get a full or just a half, we’re kind’ve on the line, so if you want some please do fill out the comments (and include your name).
T-shirts are in!!
The T-shirts have arrived! Stop by the office to check them out. Just FYI, the women’s sizes seem to run VERY small, so we’re going to order some women’s XL.
Kickboxing!
We’ve been saying it for a while now, but we’re going to be starting a cardio kickboxing class a couple times a week. Looks like it will be Sundays after the WOD, and one evening a week, not sure which evening yet. Note, this will be bagwork, drills, that kind of stuff, no contact sparring at this point. Unless you want to go fight with Tom and Tim in their basement afterwards, fight club style.
Posting WOD results
Posting the WOD results on the website daily has proved to be a full-time job in itself these days. We’re trying a new approach. We’re going to post a picture of the whiteboard for that day with everyone’s results who recorded them. If you choose to, you can go to the website, check the picture and post your result in a comment yourself. In this way, you can search for your past posts to see your performance. And Randy and I won’t go insane from trying to decrypt everyone’s post-WOD handwriting every day.
Please let us know your thoughts in comments below.
New members! Get your free massage!
If you’ve joined recently and haven’t gotten your free ½ hour massage yet, call Kristin and set up an appointment. You can reach her at 720-297-6905. You’ll be glad you did!
On-The-Water rowing seminar
Mark Lodmill, who is a newly certified CrossFit Level 1 trainer with us, has suggested an on-the-water rowing seminar. As many of you know, Mark is a competitive rower, who rows in one of those water rowing machine things, I think they’re called “boats”. Anyway, we’re going to try to fill two 8-person boats, learn about on-the-water considerations, then at the end of the day split up and race the things. Losers do burpees or something.
The day we’re shooting for right now is July 10 (11 if bad weather). Fee for this will be $100 each. Between boat rental, paying the coaches, access fee to the reservoir, etc. that’s the best they can do. But I for one think its worth it to get out there and find out what its like to really ROW. In talking with Mark and our instructor at the CrossFit rowing cert (an olympic gold medalist), I’m realizing that there are a great many factors that you don’t have to consider when pulling on a Concept 2, but are pivotal in a boat.
Charles Staley Olympic Lifting Seminar August 7th & 8th
Learn how to perform, teach and program the Olympic lifts competently in one session!
Want to learn more? Right-Click Here and choose “save target as” to download the PDF brochure on this seminar series, where you’ll discover…
Its $219 for both days for CrossFit Denver members. Go to the blog post to sign up: http://www.crossfitdenver.com/2010/04/charles-staley-olympic-lifting-seminar-august-7th-8th-2010/
“One of the signs of a great teacher is the ability to make the subject matter seem simple. Charles Staley is one of these rare teachers.” – Muscle Media 2000 magazine
Prominent in the United States and many other countries, Charles is recognized as a authoritative coach and innovator in the field. His knowledge, skills, and reputation have lead to appearances on NBC’s The Today Show and The CBS Early Show, along with many radio appearances. he has written over a thousand articles for major publications and online websites in the industry. Charles also competes in Olympic-style weightlifting on the master’s circuit, and is preparing for the 2011 World Championships.
“Why learn the Olympic lifts? Why is this seminar different?”
In addition to the (hopefully obvious) fact that the snatch, clean, and jerk are superior ways to developing strength, power, mobility, and overall athleticism, there are MANY overlooked benefits that Charles will bring to light.
Weightlifting coaches “shoot themselves in the foot” with their efforts to validate the sport by emphasizing the amount of time and effort it takes to master the sport. Charles unique approach has students learning O-Lift Competency in one day!
Extremely short notice...Pub Golf this Saturday!
We’ve been invited along on a “pub golf” outing this Saturday, May 8th. This is NOT a CrossFit Denver sponsored event, but a lot of us are going along on this birthday party 9-hole pub crawl. Details:
Please arrive at 6:00pm at the first hole. Tee time will be at 6:30 sharp. We will spend a half an hour at each hole.
HOLES:
1. 100 Park Ave.#2105
2. The Horseshoe
3. Uptown Tavern
4. Jr’s
5. Atomic Cowboy
6. Goosetown Tavern
7. MezCal
8. 3014
9. RockBar
Let me know in the comments if you want to go, I need to give them a count of CrossFit people.
Here’s the evite: http://www.evite.com/pages/invite/viewInvite.jsp?inviteId=KPMCQXVXHDNKVUSAKHLM&li=iq&src=email
Please keep the gym clean
We’ve been noticing lately that after the daily WODs, more and more equipment is being left out, bars left loaded up, trash on the mat, etc. PLEASE respect your gym and fellow members, help us keep the gym clean. We’re not asking for anything more than putting away the weights you use and cleaning up any trash you make (like athletic tape). We all forget every once in a while which is fine, but please do try to keep in mind when you’re done, take the two minutes to clean up after yourself. Thanks in advance.
Coming Soon
Hiking – we’re going to do at least one 14er trip this summer. Maybe tie it in with a camping trip. One idea is to do some of the Collegiate peaks down near Buena Vista, so we can knock off a few peaks in one day. If you have thoughts/preferences please comment below.
Jump Street – Jump Street is a trampoline gym. We tried to do a field trip here last year but no one was interested. We’ll try it again, sounds like there’s more interest now.
View the March Newsletter
Sunday March 14th is the “Runnin’ of the Green” (ROTG). ROTG is a 7K run/walk that is centered around the Irish Celebration of Saint Patricks’s Day and Spring. It takes place in downtown Denver (Lodo), starting at 17th & Wazee. It has been a Colorado charity event for 22 years and has donated hundreds of thousands of dollars to Volunteer of America. There is an after-run party which has been voted best post-race party by…I don’t know, someone.
Here’s their website. Just FYI, the site (and this is a technical term) SUCKS, but I think it mostly gets the point across. http://www.rotg.org/index-2.html There is no mention of the details of the after-party, but Zach thinks there is at least SOME free beer to be had. If not or if it runs out, we will forage for more beer in the wilds of Lodo. You can register here: http://www.rotg.org/index-4.html
Yoga at CrossFit Denver!
The first few weeks of yoga at the gym have been great! Thanks to Monica Zaltsberg for putting the classes together, everyone who has participated in a class has completely enjoyed it. So get in and try a class!! We currently have one class/week, 7:30pm thursday nights. You can tie it in with a CrossFit workout that day, come in for the 6:30 WOD and go straight into yoga after.
If you’re going to give it a try, wear something comfortable, you’re going to be sweating. At risk of being indelicate, shorts may not be the best option for what to wear due to some of the poses you’ll be in. If you’re going to be coming in frequently, I would suggest buying your own mat – they can be purchased at many places (Target, Sports Authority,etc) and are quite inexpensive.
Nordic center field trip
We’re talking about having a trip up to summit county to do some snowshoeing or crosscountry skiing. It will probably be the second week in April, as I’m trying not to stack too many activities too close together. If you’re interested, please check the button in feedback below. If we get a dozen people or more, we’ll schedule it.
New members! Get your free massage!
If you’ve joined recently and haven’t gotten your free ½ hour massage yet, call Kristin and set up an appointment. You can reach her at 720-297-6905. You’ll be glad you did!
Astroturf installed
The astroturf is glued down now. We are going to go ahead and piece the rest of the turf in along the wall and the ends, so we’re not completely done, but it is a much more functional area now. We’re going to move the rowers back onto the turf so we can free up some mat space for workouts that need more space.
For those of you who have a high incidence of Alzheimer’s in your family history (like me), here is some good news. Paleolithic/ancestral eating seems to have some affect there.
April 23, 2010 — Individuals who consume a diet rich in nuts, fish, poultry, vegetables, fruits, and olive oil–based salad dressings but low in high-fat dairy products, red meat, organ meats, and butter have a reduced risk for Alzheimer’s disease, a new study suggests.
The finding, from a prospective community-based cohort study, warrants further exploration of food combinations in the prevention of this important public health problem, said lead study author Yian Gu, PhD, from the Taub Institute for Research in Alzheimer’s Disease and the Aging Brain, Columbia University, New York City.
“Many studies have looked at the relationship between diet and the risk of Alzheimer’s disease, but they have tended to focus on single nutrients or dietary items, such as fruits or vegetables or intake of meats. But the reality is that people eat a variety of foods, so we wanted to determine the best combination that might prevent Alzheimer’s,” she told Medscape Neurology.
Their results were published online April 12 in the Archives of Neurology. The study will also appear in the June issue of the journal.
Dietary Patterns
Dr. Gu and her colleagues studied a cohort of 2148 elderly subjects 65 years and older living in New York City. All subjects were healthy and free of dementia at study entry. Their dietary habits were obtained via questionnaire, and they were prospectively evaluated with the same standardized neurologic and neuropsychological measures approximately every 1.5 years for an average of 4 years.
The researchers used reduced rank regression to calculate dietary patterns according to their effect on 7 nutrients previously shown in the literature to be related to Alzheimer’s disease: saturated fatty acids, monounsaturated fatty acids, omega-3 polyunsaturated fatty acids, omega-6 polyunsaturated fatty acids, vitamin E, vitamin B12, and folate.
During the follow-up, 253 individuals developed Alzheimer’s disease. The study found that one dietary pattern — characterized by higher intakes of salad dressing, nuts, fish, tomatoes, poultry, cruciferous vegetables, fruits, and dark and green leafy vegetables and a lower intake of high-fat dairy products, red meat, organ meat, and butter — was significantly associated with a reduced risk for Alzheimer’s disease.
Compared with subjects in the lowest tertile of adherence to this pattern, the Alzheimer’s disease hazard ratio (95% confidence interval) for subjects in the highest tertile was 0.62 (0.43 – 0.89) after multivariable adjustment (P for trend = .01).
The study also found that subjects who were older, less educated, and current smokers tended to be less adherent to the protective diet. Hispanic individuals adhered less than white and black individuals (P = .02), and women tended to adhere more than men (P = .05).
“The dietary pattern that was most protective against Alzheimer’s reflected a diet rich in ω-3 and ω-6 polyunsaturated fatty acids, vitamin E, and folate but poor in saturated fatty acids and vitamin B12,” commented Dr. Gu. “The combination of nutrients in this dietary pattern reflects multiple pathways in the development of Alzheimer’s disease.
“For example, vitamin B12 and folate are homocysteine-related vitamins that may have an impact on the disease through their ability to lower circulating homocysteine levels,” she said. “Vitamin E is a strong antioxidant, and the fatty acids may be linked to dementia and cognitive function through atherosclerosis, thrombosis, or inflammation. Fatty acids may also affect brain development and membrane functioning.”
She added that the study has several limitations. “We used a single measurement of the diet, and this might not have captured the long-term dietary habits of the subjects. We also excluded subjects from the final analysis because they were lost to follow-up, and this might have introduced selection bias. We also can’t completely rule out the possibility that the reduced risk associated with this protective diet was due to residual confounding.”
Further studies are planned, Dr. Gu said. “We cannot say based on this study alone that this type of dietary pattern prevents Alzheimer’s disease, but many studies have consistently shown that fruits and vegetables and unsaturated fatty acids are associated with a lower risk. We want to repeat these findings in different populations and see if they can be confirmed in other studies.”
Array of Health Behaviors
Commenting on this study for Medscape Neurology, David Knopman, MD, professor of neurology at the Mayo Clinic and a member of the Mayo Clinic Alzheimer’s Disease Research Center in Rochester, Minnesota, said that, despite the study authors’ best efforts, it is still not clear whether diet alone makes a difference.
“Dietary habits, which often are lifelong, are certainly part of the array of health behaviors that contribute to better cognitive health in late life. However, diet and other health behaviors are intertwined. Because a healthy diet contributes to better cardiac health, lower weight, lower blood pressure and a lower risk for diabetes, there are many reasons to view the dietary habits described by Dr. Gu and colleagues as beneficial.”
The study was supported by federal National Institute on Aging grants. Dr. Gu and Dr. Knopman have disclosed no relevant financial relationships.
Arch Neurol. Published online April 12, 2010.
Clinical Context
There is increasing evidence linking Alzheimer’s disease to diet intake, but the impact of particular nutrients on risk is uncertain. For example, adherence to the Mediterranean diet has been linked with a lower risk for Alzheimer’s disease, but only a limited number of food groups are considered in the Mediterranean diet.
This is a prospective cohort study of a longitudinal cohort of community-dwelling elderly residents of New York City without dementia at baseline to examine the link between dietary pattern analyzed by reduced rank regression to derive a pattern consistent with reduced risk.
Study Highlights
- 2148 elderly subjects 65 years and older were recruited from among a sample of Medicare beneficiaries. Baseline standardized history, physical examination, and neuropsychological test batteries were performed.
- A global summary score on the Clinical Dementia Rating was obtained at baseline, and subjects were monitored at 1.5-year intervals for testing.
- Average food consumption in the year before the testing was obtained by a 61-item version of the Willet semiquantitative food frequency questionnaire by trained interviewers in English or Spanish.
- The nutrient intake from foods consumed was calculated and then used in the reduced rank regression analysis.
- At the 1.5-year interval examinations, status of possible or probable Alzheimer’s disease was determined by criteria of the National Institute of Neurological and Communicative Disorders and Stroke-Alzheimer Disease and Related Disorders Association.
- Reduced rank regression determines linear combinations (ie, scores of dietary patterns) of a set of predicting variables. This test was performed with use of 30 predetermined food groups.
- The nutrients used in the analysis were saturated fatty acids, monounsaturated fatty acids, omega-3 polyunsaturated acids, omega-6 polyunsaturated fatty acids, vitamin E, vitamin B12, and folate.
- This list was generated from what was most commonly reported as associated with Alzheimer’s disease risk in the literature.
- A dietary pattern score was calculated for every pattern that emerged, for a total of 7 groups of dietary pattern scores.
- After an average follow-up of 3.96 years, 253 incident cases of Alzheimer’s disease were identified.
- The participants who went on to have Alzheimer’s disease were older, were less educated, and had lower body mass index vs those without Alzheimer’s disease.
- They were more likely to be Hispanic than white and were less likely to consume moderate alcohol.
- The 7 dietary pattern scores examined explained 76.8% and 29.5% of the total variation in nutrient and food intakes, respectively.
- The crude hazard ratios for Alzheimer’s disease in the highest vs the lowest tertiles for the dietary patterns 1 though 7, respectively, were 1.06, 0.54, 1.10, 1.16, 0.94, and 0.96.
- Dietary pattern score 2 was the only pattern that was associated with Alzheimer’s disease risk; therefore, subsequent analysis focused on this pattern.
- A high dietary pattern score 2 indicated a diet rich in omega-3 polyunsaturated fatty acids, omega-6 polyunsaturated fatty acids, vitamin E, and folate (all positively correlated, P < .001) but poor in saturated fatty acids and vitamin B12.
- Dietary pattern score 2 correlated positively with intakes of salad dressing, nuts, fish, tomatoes, poultry, cruciferous vegetables, fruits, and dark and leafy vegetables.
- This score correlated negatively with intakes of high-fat dairy, red meat, organ meat, and butter.
- Subjects who were older, less educated, and current smokers were less likely to adhere to dietary pattern score 2.
- Compared with subjects in the lowest tertile of adherence to dietary pattern score 2, those in the middle and highest tertiles, respectively, had a 19% and 38% lower risk for Alzheimer’s disease (P for trend = .01).
- Alcohol intake and nutrient supplements did not affect this association.
- The authors concluded that a dietary pattern rich in omega-3 polyunsaturated fatty acids, omega-6 polyunsaturated fatty acids, vitamin E, and folate and poor in saturated fatty acids and vitamin B12 was associated with a lower risk for Alzheimer’s disease in older persons.
Clinical Implications
- The risk for Alzheimer’s disease is lower by 19% and 38%, respectively, for individuals in the middle and highest vs the lowest tertiles of adherence to dietary pattern score 2.
- The dietary pattern protective against Alzheimer’s disease consists of a diet rich in salad dressing, nuts, fish, tomatoes, poultry, cruciferous vegetables, fruits, and dark and leafy vegetables and low in high-fat dairy, red meat, organ meat, and butter.
Radiant Running Presents: RUNNING FROM THE CORE
Further, Faster, with Greater Ease, less Wear and Tear, and a Whole lot more Fun!
This Seminar is Two 2-Hour Sessions:
Tuesday April 6th & 13th @ Starting at 5:30pm Each Night
$179.00 For BOTH Nights
($149.00 For CrossFit Denver Members)
• Before and After Video Taping and Gait Analysis
• A Body Understanding of Proper Alignment and Movement Principles
• Individual Instruction on Your Stride Mechanics and Form
Day 1
Video Taping and Gait Analysis: In this clinic we will video your running form and biomechanics. This is an indispensable tool that gives you an opportunity to see yourself in action and receive expert feedback that both reinforces the things you are doing right in your form and movement, and helps you to correct the habits and inefficiencies that hold you back from feeling and performing your best. This process helps you to become significantly more aware of your posture and gait, and sets the stage for making lasting positive changes. Get Hip to Your Full Power:
The biggest obstacle that prevents people from improving their running performance and avoiding injury is the failure to utilize the powerful core muscles of the torso, hips, and pelvis for forward movement. You will learn how to engage these prime movers, which extend from the torso and pelvis, and move downward into the hips. You will be pleasantly surprised at the results you get from the techniques that will be presented in this clinic. Skillful use of the hips and pelvis is central to fluid efficient movement and provides the foundation for continued improvement. For more information contact Douglas at 303 499 2060 douglas@radiantrunning.com Visit my website at www.radiantrunning.com
Day 2 Putting it All Together:
In this clinic, you will practice and build upon the foundation that was established in the first class. You will learn to maximize your running efficiency through integrated use of all body segments and systems. Topics will address structural alignment, upper body skills, stride mechanics and individual refinement. “Terrain adjustments” for uphill and downhill running are among the techniques that will be covered. Any individual questions and concerns will be addressed in this class. Workshop Will Be Presented By: DOUGLAS WISOFF Licensed Physical Therapist Douglas has combined training in traditional sports medicine, with a comprehensive study of current holistic approaches to the body, healing, and movement. In addition, fifteen years of intensive endurance training and racing has given him an understanding of the specific problems associated with running. Out of this he has developed a system of sports movement that has a significant impact on injury rehabilitation, injury prevention, form efficiency and performance.
Racing Accomplishments: •2003 Ad Astra Ultra & Relay, Men’s 100 K Champions •2002 Texas Trail 50 Miles, First Place 50 Year Age Group •2002 Crown King Scramble 50 Miles First Place 50 Year Age Group •2000, 1999, 1998 Leadville Trail 100 First Place 50 Year Age Group
•2001 and 1999 Western States Trail 100 Silver Buckle Winner
•1998 USATF Road Championships, Masters 2nd Place 50 Miles
•1998 USATF National Trail Championships, Masters 3rd Place 50 Miles
Through both his example and rapport with “ordinary athletes” of all ages and abilities, Art has helped numerous clients improve their running prowess and go on to succeed in foot races as grueling as The Leadville and Western States 100 milers as well as several the major marathons, to name a few. Now, 25 years later, the way he works with athletes creates lasting positive changes in their bio-mechanics, physical capability and mental attitude. This leads to both improved performance & perseverance, enhanced self esteem and his ultimate goal; lifelong robust health and participation in athletics. Other areas of Art’s lifework and passion extend to Alternative Sports Medicine, Sport Sociology, Sport Psychology & Life-span Motor Development.
Qualifications:
Coach & Creator of www.TheWayofRunning.com
Art of Running Coaching &Consulting,
Art Ives Sports Training Systems, Sport Speed Youth
Athleticism Camps
Running Wild Camps, New Mexico
USA-Fit Franchises in Denver & Boulder, Colorado
Performance Enhancement Group, Boulder, Colorado
Physical Education Teacher, Running River School, Lafayette, Colorado
National Strength & Conditioning Association, Certified Personal Trainer
City of Boulder Recreation Centers
University of Denver Ritchie Fitness Center
Several Trail Ultra-marathon Silver Belt Buckle & Age Group awards
including 3 Leadville 100 Mile (1 Masters Championship), Western
States 100, Elkhorn 100K, Texas Trail 50K and Mountain Mist 50K
Many books and other materials on running form will offer advice. But like mail order clothing the instructions may or may not fit your body, and in addition it doesn’t take into account your particular learning style or the sequence of changes that might be necessary for you, the individual.
In Radiant Running workshops we teach both the basics of great running form, and by keeping the number of participants to fifteen, are able to attend to the specific form needs of each runner mechanics and form.
For more information contact Douglas at 303 499 2060 douglas@radiantrunning.com
Visit my website at www.radiantrunning.com
Runnin o' the Green
Sunday March 14th is the “Runnin’ of the Green” (ROTG). ROTG is a 7K run/walk that is centered around the Irish Celebration of Saint Patricks’s Day and Spring. It takes place in downtown Denver (Lodo), starting at 17th & Wazee. It has been a Colorado charity event for 22 years and has donated hundreds of thousands of dollars to Volunteer of America. There is an after-run party which has been voted best post-race party by…I don’t know, someone.
Here’s their website. Just FYI, the site (and this is a technical term) SUCKS, but I think it mostly gets the point across. http://www.rotg.org/index-2.html There is no mention of the details of the after-party, but Zach thinks there is at least SOME free beer to be had. If not or if it runs out, we will forage for more beer in the wilds of Lodo. You can register here: http://www.rotg.org/index-4.html
Yoga at CrossFit Denver!
The first few weeks of yoga at the gym have been great! Thanks to Monica Zaltsberg for putting the classes together, everyone who has participated in a class has completely enjoyed it. So get in and try a class!! We currently have one class/week, 7:30pm thursday nights. You can tie it in with a CrossFit workout that day, come in for the 6:30 WOD and go straight into yoga after.
If you’re going to give it a try, wear something comfortable, you’re going to be sweating. At risk of being indelicate, shorts may not be the best option for what to wear due to some of the poses you’ll be in. If you’re going to be coming in frequently, I would suggest buying your own mat – they can be purchased at many places (Target, Sports Authority,etc) and are quite inexpensive.
Nordic center field trip
We’re talking about having a trip up to summit county to do some snowshoeing or crosscountry skiing. It will probably be the second week in April, as I’m trying not to stack too many activities too close together. If you’re interested, please check the button in feedback below. If we get a dozen people or more, we’ll schedule it.
New members! Get your free massage!
If you’ve joined recently and haven’t gotten your free ½ hour massage yet, call Kristin and set up an appointment. You can reach her at 720-297-6905. You’ll be glad you did!
Astroturf installed
The astroturf is glued down now. We are going to go ahead and piece the rest of the turf in along the wall and the ends, so we’re not completely done, but it is a much more functional area now. We’re going to move the rowers back onto the turf so we can free up some mat space for workouts that need more space.
Coming Soon
Lockers – OK, I (Steve) actually have a plan to finish the lockers now. They’re going to be a little bit of a pain, but I hope to have them done this weekend.
View the February '10 Newsletter
Paleo Challenge Results
Twenty-two people participated in our January paleo challenge. Congratulations go to Victor Jackson and Darcy Kimmich, who were voted by the rest of the participants as having the best overall results! I don’t think anyone would argue with me when I say that everyone who participated in the diet experienced phenomenal results! Weight loss, increased energy, positive changes in body composition/appearance, and just an overall ‘better/cleaner’ feeling. I think most of us are going to continue the diet. We will have another paleo challenge in early summer, but if you’re interested in trying the diet, feel free to ask Steve or Randy about it. Or for that matter, anyone who did the challenge.
Yoga at CrossFit Denver!
Monica Zaltsberg, who is a yoga instructor in addition to being a member of CrossFit Denver, has agreed to start teaching a yoga class at the gym! The class will be once a week, Thursday nights 7:30pm-8:30pm, and is free for all active CrossFit Denver members. If you’re interested, please bring a towel and water (water bottle) with you. A mat is a nice thing to have. Monica has a few extras, but if you’re going to participate reguarly, I would suggest you buy your own. They are inexpensive and can be bought at Target, Wal-Mart, Sports Authority, etc.
Wear something comfortable, you’re going to be sweating. At risk of being indelicate, shorts may not be the best option for what to wear due to some of the poses you’ll be in.
Mat extended, new bars purchased
In January, we purchased an additional 30 mats, extended the mat all the way to the back wall, and repositioned the squat racks to maximize the space we have to work out in. We also purchased 6 more powermax bars and built 6 more light PVC bars. We’re pretty happy with the results. If you have any comments or suggestions about gym organization or shortages in equipment, please post a comment below.
CrossFit Denver ‘Anthem Fight for Air Climb’ (formerly ‘Run the Republic’) Team
CrossFit Denver is going to have a team at this year’s ‘Anthem Fight for Air Climb’, formerly the ‘Run the Republic’ (http://www.lungcolorado.org/RunTheRepublic/). If you want to participate in the run, register here: https://www.mrsnv.com/evt/e01/reg/preform.jsp?id=2863 Its $35 plus $56 minimum in donations. Just find CrossFit Denver in the drop-down of teams.
New members! Get your free massage!
If you’ve joined recently and haven’t gotten your free ½ hour massage yet, call Kristin and set up an appointment. You can reach her at 720-297-6905. You’ll be glad you did!
Rings in the ceiling
Thanks to John Smidt, we have mounted the rings in the ceiling! So now you have plenty of room to do muscle ups without fear of hitting your head. We’re going to attach some longer straps so the rings can be lowered all the way to the floor, they’re limited on how low they can go right now.
Denver Harlequins fund raiser
If you weren’t aware, the Denver Harlequins rugby team is training at CrossFit Denver one night/week in preparation for their upcoming season. They all have great things to say about CrossFit Denver and some of them are going to join up with us.
The team is having a bowling tournament/social fund raiser benefiting breast and prostate cancer research. It will be on February 27th, 2-5pm at Crown Lanes, 2325 S Federal Blvd. There will be drink specials, great food, prizes, and more! Drop by and say hi.
Start blogging!
As an active member of CrossFit Denver, you are more than welcome to comment on any and all posts on our site, so feel free! I’ve heard from some people that they don’t feel that they’re “allowed”. Nothing could be further from the truth. If you want to talk about how you like a WOD, what you’d like to see in future workouts, etc. Make your feelings known! Let’s just keep it positive. Well…unless its about Chris D, then feel free to say whatever.
If you need a userid on the site or forgot your password, just send Steve a note here
Coming Soon
Glue down turf – We’re going to glue down the turf in the back, so we can do agility drills back there. Its currently loose, and a little difficult to exercise on.
Lockers – I know I (Steve) say this every month. The lockers aren’t done yet. My bad.
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2nd July 2010
at 1:02 pm
2nd July 2010
at 8:01 am
PS- I think you've given me the rowing bug. At least on the erg.
1st July 2010
at 1:52 pm
1st July 2010
at 1:00 pm
crossfit has given me [the blueprint, direction and the tools, combined with me working my ass off] to achieve greater strength and stamina, as well as a better power/weight ratio :)
1st July 2010
at 8:44 am
Congrats big guy - awesome accomplishment!
1st July 2010
at 8:42 am