CrossFit is a strength and conditioning program built on constantly varied, if not randomized, functional movements executed at high intensity. — Coach Greg Glassman, CrossFit Founder
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 & 12th @ 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.
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.
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
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.
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.
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!
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.
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.
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.
FEEDBACK
Please let us know your thoughts on these or any subjects by filling out this form:
Hey all! Sunday March 14th is the “Runnin’ of the Green” (ROTG). ROTG is a LUCKY 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…which is good enough for me! This combines two of my favorite things — exercise and beer. YES, I personally despise running, but I’m much more OK with it when assured that there is beer at the finish.
OK, 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.
Registration starts at 7am, the race starts at 10:30am, at 17th & Wazee, in front of McCormick’s Fish House and Bar. Please let me know if you’re interested in participating, we’ll figure out a place to meet pre-/post-run.
I will be running in my vibrams. Slowly. Last time I ran in Lodo I was wearing a gorilla suit, so this will be a refreshing change.
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.
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.
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.
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!
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.
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.
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
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.
Changing Rooms
At long last, we have changing rooms! There are two, located in the apartment area (to your left as you walk in the front door). The light switch on your right as you walk into the apartment controls the lights in both changing rooms as well as the main light. If you have any suggestions for improvements, please add a comment below.
New smaller grip pull-up bars are installed
For those of you with a smaller grip, we now have 1 1/4″ diameter bars installed on the pull-up station. There are four, three of them are in the stalls closest to the door, the last is on the far end in the center. Thanks to Rage Fitness for getting those together for us.
Sunday evening workout?
If we started a 5:30pm sunday evening workout, would you make that a regular part of your workout routine? Please reply in comments below.
Lifting Platforms
Take a look at the far end of the mat at our new lifting platforms! we now have two, for heavy olympic lifting — deadlifts, clean & jerk, etc.
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/). Enough of you expressed an interest, we’ll have information on how to sign up in the next few days. You can read specifics on the event in last month’s newsletter, below.
Coming Soon
Extending the mat – We’re going to purchase some additional mats and finish the floor to the back wall. We’ll also move the squat cages against the wall and the rowers onto the turf. That should give us a ton more mat space. I actually put the order in today, so we should have these out by the weekend.
Lockers – We’re working on the lockers and they should also be ready for use…ummm…soon…
FEEDBACK
Please let us know your thoughts on these or any subjects by filling out this form:
Walk 100 meters on your hands, even if it is 2 meters at a time.
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
Invisible Fran…21-15-9 of air squats and push ups for time.
Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
Run 1 mile for time.
10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
Sprint 100 meters, Walk 100 meters, 10 rounds.
100 push ups for time.
Run 1 mile for time.
10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.
50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
10 walking lunges, 10 push-ups, 10 rounds.
Tabata Squats.
50 split jumps for time.
Workout…Handstand for 30 seconds or 5 handstand push ups…400 meter run. 4 rounds.
10 burpies, 100meter sprint 10x for time.
“L” sit off the floor. 10 rounds of 10 seconds…if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!
run 400 meters, 50 air squats. 4 rounds.
handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
Run 1 mile for time.
10 push-ups, 10 squats, 10 rounds.
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
Handstand to Jack-Knife to vertical jump. 30 Reps.
Run 1 mile with 100 air squats at midpoint, for time.
7 squats, 7 burpies, seven rounds, for time.
10x 30 second handstand to 30 second bottom of the squat hold.
Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
Run 1 mile, plus 50 squats-for time.
100 burpies for time.
5 squats, 5 push-ups, 5 sit ups, 20 rounds.
Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.
Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
Handstand 10 seconds jack-knife to vertical jump. 25 reps…
Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
50 air squats x 5. Rest equal amounts as it took to do each 50.
Run 1 mile and do 10 push-ups every 1 minute.
sprint 100m 30 squats…8 rounds.
30 push ups, 30 second handstand or Plebs Plank..3 rounds.
10 sit ups and 10 burpies…10 rounds-for time.
handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
250 jumping jacks…for time.
100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
Tabata Push-ups.
30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.
with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
Run 1 minute, squat 1 minute 5 rounds.
run 1 mile for time.
air squat x 10 push up x 10 sit up x 10 3 rounds for time
10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.
Do Tabata Squats with eyes closed.
bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.
20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
sprint 50 meters, 10 push ups. 10 rounds.
50 air squats, 4 rounds. rest for 2 minutes between rounds.
3x 20 tuck jumps. 3x 30 second handstands.
400m run/sprint 30 air squats, 3rounds for time.
20 jumping jacks, 20 burpies, 20 air squats…3 rounds
Warm up. Run 100 meters and do 20 air squats. 10 rounds.
Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
100 air squats 3 min. rest, 100 air squats.
Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
10x 50 meter sprint.
Test yourself on a max set of push ups…tight body chest to the floor…full extension!
If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.
Tabata…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups
run 400m air squat 30 hand stand 30 seconds 3 rounds for time
5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds…for form
50 burpies for time.
5 pushups, 5 squats, 5 sit-ups – 20 rounds
Run 1 mile, stopping every minute to do 20 air squats.
30 second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds
run 200 meters, 50 squats, 3 rounds
Tabata Squats
Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time.
10th March 2010
at 9:55 pm
10th March 2010
at 1:09 pm
8th March 2010
at 9:54 am
6th March 2010
at 11:30 pm