CrossFit Loveland

Come get in shape! Openings available!

 THE SPORT OF FITNESS HAS ARRIVED!  THE PLACE IN LOVELAND FOR THE CROSSFIT OPEN!   

Our gym is a personal training studio of sorts.  We do group classes to make training more affordable and effective.  To reserve your spot or get more info call Dave at 970-203-0759 or e-mail crossfitloveland@q.com  We are located at 1163B Eagle Drive in Loveland.  (This is in the Thompson Valley Towne Center, but we are located in a garage bay in the back of the center, just west of Blockbuster Video same shopping center just no store front)!

He'll Be Back

Reid get a PR Of 300#  bench press the day before his shoulder surgery.  (An old injury he decided to get taken care of)

wod
After strength

Complete as many rounds and reps as possible in 6 minutes of:
150 Meter Row
10 Burpees

Rest 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
Kettlebell Swings x 15 reps
Push-Ups x 10 reps

Rest 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
Box Jumps x 15 reps
Pull-Ups x 10 reps

 

Doing Crossfit before it was cool.

 

We have been doing crossfit before it was cool.  We still focus on the basics of technique before intensity, and know you don't have to beat the living crap out of people to see imporovement.  We are still focused on seeing you improve and learn how to eat and live healthy.  You can get a whole lot accomplished from 3 visits a week and still have energy to enjoy your life.
WOD

De-load week 40-50-60% for sets of 5

 

Workout of the Day
Part 1
Four sets of:
Alternating Reverse Lunges x 8-10 reps each leg @ 20X1 (weighted)
Rest 1 1/2 min
Supinated-Grip Pull-Ups x Max reps @ 2110
Rest 1 1/2 min

PART 2
Three rounds for time of:
185/135 lb or scaled weight Front Squats x 8 reps (newer folks do goblet squats)
400 Meter Run or 500 meter row or 2 min singles jump rope or 2:00 airdyne

We are different.

We are different than many Crossfit gyms.  We focus on over all general fitness for each person.  Our goal isn't to place athletes in the crossfit games.  We do have folks competing in crossfit style games, but we focus on what is going to keep them healthy for the long run.  You don't need to be laid flat on the floor after every workout.  You do need to go to work the next day or use your body after a weekend competition is over. 

Our gym has folks, some who compete, in their 40's and 50's.  They may need to do more work to place at a higher level in competitions, but is the risk worth the reward?  You can get very fit off of 2 or 3 days a week training and eating well and still have a life outside of the gym.  We have younger folks who may or may not compete.  We want them to be of use outside of the gym rather than always be sore and tired and on the verge of being sick from training. 

With The Crossfit Open coming up keep these things in mind. 

1.   If something doesn't feel right STOP.  You are not making millions of dollars to risk your body.
2.  Remember what you started doing this for:  To get healthy and enjoy life.  Does a back injury fit into those plans?
3.  Enjoy the spirit and comraderie of the competition and use it to gauge yourself phyically and mentally. 
4.  Don't be afraid to scale the weight especially if you are unsure ofyour ability.

Eating paleo doesn't have to mean low carb!

I tend to do better when I go a little lean on the carbs.  I still eat plenty of carbs I just choose safe starches and don't over do the fruit.  The picture above is a lunch we had last week.  A meat sauce, (lots of meat), over spaghetti squash, big salad, some black raspberries and blue berry mix.  Very tasty and healthy.  I do not just eat a bunch of meat and nothing else.  Eat your veggies folks and if you feel lethargic eat some safe starches and get plenty of rest.

This weeks strength 5-3-and at least 1 @ 75%; 85%; 95% of x + 10 or 20

Monday
Complete as many rounds as possible in 12 minutes of:

• 10 deadifts (M:225#/W:155#)
• 10 bar facing burpees
• 20 x Unbroken wallball shots

Baby Shower postponed

Samson competing last summer. 
Their Baby shower planned for tomorrow after our morning workout is postponed.  As of this posting I have no news of a new baby, but they went to the hospital for delivery.    We will still have our workout but will celebrate with Samson and Casey when things settle down.

Normal folks staying healthy

While we have some folks who compete in Crossfit competitions, athletes who train for other sports, the majority of folks in our gym are normal folks training to get or stay healthy.  These movement patterns are great for everybody, but sometimes we need to adjust what is appropriate for folks.  Brenda is a tremendous athlete, but since she is pregnant we adjusted the Burpee.  She is an inspiration for all of us!

WOD
After our strength portion

30 seconds of clean and jerk
30 seconds of box jumps
30 seconds of heavy kb swings
30 seconds of burpees
then rest 3 minutes
rinse, lather, repeat for a total of 4 rounds

What is Crossfit?

WOD
After Strength
5 rounds fortime of: 
12 x deadlifts @ 225/135 (or a weight that is challenging, but safe for 60 reps)
15 x box jumps
21 double unders or squat jumps

Strive to improve

Last Saturday's WOD
AMRAP in 10:00 of
60 bar facing burpees
30 OHS M 120#, W 90#
10 muscle ups

This workout is a bear.  It is from Last years Open and I scheduled it to prepare folks for what may be scheduled. 
Many folks asked are you doing this?  Currently my sleep is not where it needs to be.  If I was to do this workout on the amount of sleep I have been getting I wouldn't be able to recover quickly enough.  I have changed my personal training to focus on strength and some shoulder stability  issues.  While I love the crossfit style crazy workouts, I need to focus on what I can do.  Pick out an area that I can improve in and focus on that.

It is plenty warm in the gym!

WOD
After Strength do 3 rounds of the following:
10 Curtis P's (1 power clean, 1 lunge R, 1 lunge L, 1 push press)
20 x box jumps
20 x dead hang pull ups

Get moving, feel better!

A couple came in today with aches and pains.  They had just taken a month off of working out.  They had numerous aches and pains and knew they needed to lift some heavy stuff and breath hard in order for their body to feel right.  We are meant to be active and strong!  Today's workout should be heavy and you should challenge yourself with speed and weight, just don't let you technique go!

WOD
after strength
. Five sets for times: 400 Meter Run/500 row or 1:30 airdyne fast effort
 155/95 lb Power Clean x 3 reps (this should be a challenging weight, use the same for clean and squat)
155/95 lb Front Squat x 6 reps
 Burpees x 9 reps
Rest 3 minutes between sets