Hypoxia Gym

Beautiful Day!

alan — Sun, 20 May 2012 18:47:15 +0000

What a beautiful day to play in the park!

25 American KB Swings

Cross park to wall with sets of
10 Burpee broad jumps
10 Crab walks
10 Frog hops

25 Wall jumps

Run back across the park

25 Ball Slams

100 Flutter kicks

And now we know that the secret to Superman’s success is that he does CrossFit!

Much needed rest day!

alan — Wed, 16 May 2012 15:43:54 +0000

“A complete revaluation takes place in your physical and mental being when you’ve laughed and had some fun.”
Catherine Ponder

Go have some fun today!

Don’t forget about the olympic lifting class on Monday nights. We work on the finer details of the lifts and drills to improve them. We have seen some amazing gains, not only in the amount of weight on the bar but with form! And with olympic lifting, form is key!

Double unders! Some days you got em, some days you don’t….

alan — Wed, 16 May 2012 00:53:24 +0000

Me, double unders and five fingers are not friends. Hence the slash marks on my left arm and butt! Argh!

First, take 12 minutes to find your 1 RM High Bar Back Squat.

Then: 3 rounds with a 15 minute time limit

75 double unders
20 pistols
10 push jerk 95/135

Whew! Mondays….

alan — Mon, 14 May 2012 15:59:20 +0000

High bar back squat
1×20, no racking bar during the set
compare to 1/3/12 and 1/9/12 when we did sets of 21.

Then, for time of course, 3 rounds of
10 back squats 135/85
30 double unders
20 push ups

Some new faces at the gym….

Some of the boys from Ouray and Ridgway basketball teams are doing some off season training with us. Welcome guys, get ready for some hard work and fun!

Mothers Day in the Park

alan — Mon, 14 May 2012 13:25:16 +0000

And only one lady was present. Jenny braved the breakfast in bed and other such nice thoughts from children to show up and whip up on the dudes.

Run 800
50 American kettlebell swings
Run 400
30 Burpees
Run 200
30 Wall jumps
Run 200
75 Push ups

Man, did those push ups hurt about two minutes after finishing!

Another fun week of lifting, suffering, and having fun, mountain style. See you there.

Elizabiotch

alan — Tue, 08 May 2012 15:55:18 +0000

Elizabeth

21-15-9

Squat cleans 95/135
Ring dips

Good job to the morning peeps! Several ladies stepped up, somewhat reluctantly, to the Rx weight! Might as well do it Rx, right??? Now we just need to get you off those bands for the ring dips!

Monday, monday

alan — Mon, 07 May 2012 16:01:17 +0000

7 x 3 weighted pull ups

Then:
9 Snatch 120/85
50 double unders
7 Snatch
50 double unders
5 Snatch
50 double unders

Oly class
Snatch
2×1 at 80%
1 at 85%
1 at 90%

Clean and Jerk
2×1 at 80&
1 at 85%
1 at 90%

High bar back squat
]4×2 at 75%

Back in the Park!

alan — Sun, 22 Apr 2012 20:23:48 +0000

A bit later this year than last, but Woo Hoo, anyway. We are back outside on Sunday’s.

With a partner:
88 Ball slams 12/20
Run 200
44 Wall jumps
Run 200
88 Weighted sit ups 15/25
One partner overhead carry 15/25, the other runs backwards 200
44 Burpees
Overhead/backward run 200
88 Sledgehammer hits on the tire.

Another fun week ahead. See you all there.

Friday Announcement

alan — Fri, 20 Apr 2012 17:35:52 +0000

Finally. The weather is to be nice this weekend, so we are headed to the Park. Be there at the Park at 10am, Sunday morning. See you there.

But today:

Seven rounds for time:
15 Russian KB swings, 70/52
10 Wall ball, 20/14
5 Push press 95/65

Get your Outside on. Be at the Park Sunday morning.

Thursday 041912

alan — Thu, 19 Apr 2012 21:52:04 +0000

You will notice some new faces around the gym. Welcome, Liz, we hope we can help you achieve all of your summer fun goals. Welcome to the gang. You will also see about 10 young guns who will be playing basketball for Ouray and Ridgway next year. We are adding horsepower and good looks (that’s right) to this bunch as we are improving the strength and conditioning of these guys who are making the commitment to themselves and their team mates to improve on their results from last year. We’re glad to be helping and thanks for stepping up and committing to improving.

Our longest serving young gun is Jacob Fedel. We want to add a word or two about Jacob. For those of you who don’t know what Jacob does and don’t remember way back when you were in high school, know that Jacob is committed. Jacob shows up at 5am for our special strength work and then returns for the regularly scheduled workout. In addition, he makes his way to our Olympic Lifting class. For all of you old guys, I ask you…would you have done this in high school? Jacob does. And then it’s off to open gym to shoot hoops. If you didn’t realize what is happening down at the gym, take a minute to notice Jacob and our other young guns who are committed to being better. Ever wish you had the gym when you were younger?

Great job to everyone who wants to be better.

Today:
5×3 Clean and Jerk 65% to 75% of 1 rm
Then:
21-15-9
Thrusters 95/65
Pull ups
Ring dips

Get some more!