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News
February 25th, 2010
by steve
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.
February 12th, 2010
by steve
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
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.
View the January '10 Newsletter
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.
CrossFit Denver Field Trips
We’ve got a few ideas for field trips, and we’d love to hear your ideas for more. Right now we’ve got the following:
1) Party/workout at Jump Street — trampoline gym – http://www.gotjump.com/
2) Xtreme challenge — like the old american gladiators TV show — http://www.xtremechallengearena.com/
3) Indoor Skydiving — http://www.skyventurecolorado.com/(a little pricey, but sounds fun!)
4) Hike a 14-er (or two..or more… this spring/summer)
5) The Incline – in Colorado Springs. We did this last summer, it was a great workout — http://www.crossfitdenver.com/2009/07/saturday-7182009-incline-colo-spgs/
6) Warrior Dash at Copper Mountain — http://warriordash.com/register2010_rockies.php (August)\
The Paleo Challenge is underway!!
As you’ve probably noticed, we started the Paleo Challenge last Sunday. If you’re not involved but interested in progress, you can snoop on our blog here: http://www.crossfitdenver.com/2010/01/crossfit-denver-paleo-challenge-2010-blog/
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:
February 8th, 2010
by randy
Travel Workouts From CrossFit Delray Beach
Simply pick one and do it. NO EXCUSES.
- Run 1/2 mile 50 air squats – 3 rounds.
- 10 push-ups 10 sit ups 10 squats – 10 rounds.
- 200 air squats for time.
- “Susan” Run 200m 10 squats 10 push ups 5 rounds.
- Sprint 200m and do 25 push ups, 3 rounds.
- 10 Handstand push ups and a 200m run 3 rounds.
- Tabata squats and tabata pushups.
- 5 push ups 5 squats 5 sit ups, 20 rounds.
- 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.
- 3 vertical jumps 3 squats 3 long jumps – 5 rounds.
- Handstand 30 seconds and 10 squats, 8 rounds.
- 10 push-ups 100M dash 10x.
- Tabata squats.
- 5x 400M sprints.
- 10 X 100 m dash.
- 25 pressing snatch balances each arm. No weight.
- Run 1 mile, lunging 30 steps every 1 minute.
- handstand 30 seconds and 20 air squats, 5 rounds.
- 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
- 100 air squats. For time.
- 4x 25 jumping squats
- 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.
- 10 air squats every 1 minute of your 1 mile run.
- 100 burpies for time.
- Run 1 mile for time.
- 10 push-ups 10 squats 10 sit ups 10 rounds.
- 10 vertical jumps, run 400 meters, 5 rounds.
- spend a total of 3 minutes in a handstand.
- 100 air squats for time.
- 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.
January 12th, 2010
by steve
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.
CrossFit Denver Field Trips
The Paleo Challenge is underway!!
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…
View the December '09 Newsletter
Hi all! This is our first attempt at a newsletter. Here are some items for your information and attention.
Paleo diet preparation/delivery service]
If you would like to try the Paleo diet, or you ARE trying but having trouble with the food preparation, we are working with a local chef to set up a preparation/delivery service. If you would like more information, please respond in “Feedback” 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/).
56 Floors. 1,098 steps. One Important Cause.
The Anthem Fight for Air Climb, formerly Run the Republic, gives you the opportunity to say you’ve climbed the tallest building in the Rocky Mountain West – the Republic Plaza in downtown Denver.
Usually, the building’s stairwell is closed to the public, but we’ll unchain the doors and let you climb all the way to the 53rd floor and then take the elevator back down to the lobby for food, interactive booths and fun. But don’t worry, because the climb starts in the basement you will be taking on the challenge of a 56 story stair climb!
The Anthem Fight for Air Climb raises funds for lung health issues that are more critical now than ever before. Lung disease is the third leading cause of death in the United States. While the death rates of cancer and heart disease are decreasing, deaths from lung disease are increasing at an alarming rate.
Membership referral discount!
We believe very strongly in having friends and family workout out together. It helps in motivation, accountability, camaraderie, and many other intangibles. As such, we are beginning a new referral program. If you refer someone to us and they choose to join, we will give both you and the new member 50% off their second month’s membership. In other words, they pay the normal intro price at the start, but you both pay 50% off your monthly the next month.
Please do let me know us you have any questions or comments about this program.
Performance Folders in the lounge
If you haven’t noticed already, we’ve put together a performance tracking sheet for your use. We’ve listed a bunch of metrics on the front and the girls on the back, with some empty boxes so you can track whatever else you’d like. We’re not going to record your metrics for you, but its there for you if you’d like to use it. There is now a hanging file next to the stereo. Just put your name on one of the folders that isn’t taken yet, the sheet is inside. You’re free to keep whatever else you’d like in the folder, as long as it doesn’t take up a huge amount of space.
The metrics on the front aren’t part of a workout per se, but they do help you see your progress. Don’t try to do too many of the metrics at one time, but doing one before or in place of a workout periodically would be good. I tracked mine when I first joined CrossFit, and it was very cool to see my improvement over a few months’ time. Also, in the case of the oly lifting, you won’t need to guess at your max weight anymore
CrossFit Denver is sponsoring the 6th annual polar bear club party
Our very own Zach Kimball is organizing a new year’s day party/charity event. Please have a look at Zach’s writeup below. CrossFit Denver is sponsoring this event. We’re not sure what form that sponsorship will take yet, we’re thinking it may involve buying alcohol.
You can view the evite here: Polar Bear Party
Date: Friday, January 1, 2010
Time: 11:00am – 5:00pm
Location: Bringin’ it back to Golden, CO (GoCO)
Street: 915 19th St Golden, CO
“There is nothing better than being baptized into the new year by jumping into Clear Creek in Golden, CO.”
-Confucius
OK, so you have your plans for New Years Eve. You’re going to stay up past your bedtime drink a little too much and wear a stupid hat. I get it. But what are you going to do on the first DAY of the new year? Chances are nothing. Until now… 2010 is will be the sixth annual Polar Bear Club – Golden. It started off as two bored, hung over kids and a dare. It has blossomed into a world famous (and by world I mean north Thornton, but pretty much the same thing) party and icy plunge.
Amber Miller and Zach Kimball have turned the event into somewhat of a charity event as well. Last year we were able to raise nearly $500 for Children’s Hospital, and this year we are looking to blow that number out of the water! With the help of Facebook and the internets we are aiming for at least 100 people! Drew Werth and John Moseley, without their knowledge, have graciously donated their home to the Polar Bear Club for that day. We plan on congregating there (listed address) and heading down the hill for the dip. The pre-party and post-party have morphed into somewhat of a pot-luck. Bring something if you want, or show up empty handed… Either way, just show up. We will have beer for big kids, and sodas for the little ones. And by all means, invite your friends- even if they’re just kind of your friends. If you don’t show up, you are essentially saying that you don’t like Children’s Hospital and you don’t like Polar Bears. Do you really want to be that guy (or girl)? Didn’t think so. See you there.
Oh, and one quick note: This will really be a party to reconnect with your friends, welcome in the new year, and possibly raise a little scratch for some needy kids. By no means is there ANY obligation to jump into a freezing cold river, which can be dangerous- especially if you don’t know how to swim. Just to clarify that so I don’t get sued or something 
ipod dock for the stereo
There is now an ipod dock attached to the stereo, so if you’d like to bring your ipod in to play tunes for the workout, feel free. However, be advised that if the rest of the crowd doesn’t like your music, you will be heckled mercilessly. So leave the Neil Diamond at home Zach.
Should we make the Saturday park workouts summer-only?
In years past, the Saturday workouts have been at the park regardless of weather. We’re noticing that attendance of Saturday workouts has been steadily declining as the weather has become less comfortable. We’re considering making the park workouts summer-only, i.e. from lets say mid-April to mid-October. If you have thoughts one way or the other, please make your feelings known in the ‘Feedback’ section below.
Coming Soon!
Changing Rooms – We’re going to build two changing rooms in the apartment area, that should be done this week (hopefully tomorrow)
Lockers – We’re working on the locks and they should also be ready for use this week.
Lifting Platforms – The unfinished end of the gym will soon be finished out with lifting platforms for heavy lifting. We will start with two, but should have four total.
FEEDBACK
Please let us know your thoughts on these or any subjects by filling out this form:
December 17th, 2009
by steve
The Rocky Mountain Rowing Club hosts an annual regatta on Concept2 Model D rowing machines. Several races, for all age groups, are held throughout the day-long event. The rowing
machines are connected through a computer so that competitors can race as if in boats. The top three rowers in each event receive medals.
The Mile High Indoor Rowing Sprints is an official satellite regatta of the granddaddy of indoor rowing sprints, the C.R.A.S.H.-B. World Indoor Rowing Championships. Choose Your Race, or Races! One registration fee allows you to compete in as many events as you’d like — or dare — to enter.
2000 meters
The 2k is the featured race of the Mile High Sprints. Those who enter the 2k are separated according to age, weight, and gender. Competitors who complete the 2k with the first, second and third fastest times within their group receive medals. A cross between a sprint and an endurance piece, the 2k is undertaken across the globe this time of year for a chance to win a free trip to Boston. Every year four Mile High Sprints competitors who meet Concept2’s qualifying times go to compete in the World Indoor Rowing Championships in Boston
in February. (See www.crash-b.org.)
30 Minutes or the Hour of Power
Challenge your endurance to see how far you can row in 30 minutes or an hour. There are separate medals for men and women.
500-Meter Sprint
Pull as hard and as fast as you can to find out how long it takes to row 500 meters. Those who enter this sprint are separated according to age, weight, and gender. The top three rowers in each sprint receive medals.
Kids Row
Kids between 6 and 13 can compete in 500 or 3-minute races. These events will be informal, fun rows with ribbons and certificates. There is no entry fee, and no T-shirts will be awarded. All participants must fill out a registration form and provide a waiver signed by a parent or guardian.
Novice Row
New to indoor racing? The Novice Row is a good first race for anyone interested in experiencing an indoor regatta. Participants in the 2000-meter club rows cannot qualify for the C.R.A.S.H.-B. Sprints, but medals and T-shirts are awarded.
Registration
$25 before January 16th enters you in as many races as you dare. Late registration and at the door registration is available but will be $30. Only preregistered entries in the one-hour and 30-minute rows can be guaranteed
Race Schedule & Last Year’s Race Results
Visit the Mile High Sprints Web Site at:
www.rockymountainrowing.org/sprints
2010%20sprints%20reg%20form
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