UPCOMING EVENTS

Sunday Yoga

Sunday yoga at the gym has been paused for fitness in the park for the summer season.

 

TEEN Conditioning Series this summer

call Leigha for more info

970-531-3138

 

Ski Conditioning Coming this Fall

Programing to get you ready for Skiing and Snowboarding

More details coming soon...

email cftagroup@gmail.com to be added to the list

 

CLICK HERE for the Current Schedule

 

 

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We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

 

 

 

 

Dropping in? You can sign up online for more information email us at cftagroup@gmail.com
 
 
 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Monday
Dec212009

You Go, Guy!

So here is a "go figure" for you:

We held our first WODs on April 24, 2009. Since then, I estimate that we have coached roughly 400 sessions to date. Of those sessions, most have had a mixture of both female and male athletes, but on a weekly basis, we will have about 2 or 3 sessions that are all women WODs (aww). And that makes sense when you understand our gender breakdown.

Our 71 members consist of 48 females and 23 males, so it is a 2:1 ratio. That is somewhat unusual for a  CrossFit gym, but then, we are an unusual bunch in that our average age is higher than most.

Now, before I go any further with this, let me say, unequivocally, that I really like our demographic. Males, females, young and old(er) - I love to coach them all. Every session is different, and it is fun to coach one class, and then have a different mix and very different feel for the next.

But something very different happened this morning at 6:15am, so please allow me to celebrate the moment, if for no other reason than it provided yet one more flavor or "vibe" that I had not had a chance to experience as a coach. This morning, we had our very first all male WOD at CrossFit Thin Air.

Yep - Roger, Ed, Jamie and a drop in from Jenks, Oklahoma, named Dan. Four middle aged guys and their middle aged male coach. Ed was the last to finish, and as we cheered him on the gods of testosterone spoke (Thor or Atlas, maybe?). The sat radio was tuned, of course, to the Boneyard, and as Ed bent down to address the bar for his last set of push presses, there was a moment of silence between songs and then we were embraced by the first three chords of "Smoke on the Water".

You had to be there, and be an aging guy...

Sunday
Dec202009

WOD Monday, December 21, 2009

Buy In: Mobility, 3 min jump rope

Strength WOD:

Dead Lift
5-5-5

WOD:
"Push Press, Push Up, Jump over"
5 round for time of:

7 Push Press (135 / 95)
14 Pushups
21 Parallette Jump Overs - lateral jumps, each landing is a rep

Cash Out:

Experiment with ring push-ups (rings just off floor) and controlled lowering from inverted hang (high rings).

Thursday
Dec172009

WOD Friday, December 18, 2009

Buy In: Mobility, Burgener Warm-up/ Hang Power Clean with PVC

WOD: "Nasty Girls"

Three rounds for time

50 Squats

7 Muscle-ups

10 Hang power cleans 135# (85#)

If you are unable to complete muscle-ups, sub three pull-ups and three dips for each muscle-up (21 of both per round).

Wednesday
Dec162009

WOD Thursday, December 17, 2009

Buy In: Mobility, KB Warm-up

WOD:

Back squat 4 x 3 reps @ 80% 1RM

Followed by 6 rounds for time:

20 Jumping lunges

15 Sit-ups

10 Push-ups

Cash Out: Inspirational Video

Tuesday
Dec152009

WOD Wednesday, December 16, 2009

Buy In: Mobility, 2 min jump rope (keep ropes for later)

WOD: Row and Double Pole (Ski Erg) 1000m Time Trials

(10) Stations, Athletes will spread out at start, 1 person to a station. Row and Double Pole are ALL OUT efforts, the rest are skill work/strength development at an easy pace. Rotate stations when both TTs are finished (about every 4-5 min), everybody goes through all (10) stations.

ROW 1000m
Bench Press - (2) sets of 10 @ 65% or weight that allows perfect form
Parallete work - L Sits
Hand Stand Practice - kick up to wall
GHD Sit-ups, Back Extensions, (20) ea, with spotter if new to GHDs
DOUBLE POLE 1000m
Turkish Get-ups - light bell, alternate sides
OH Squats on wall with bar or PVC - (3) sets of 10
Ring Stability - accumulate time
Double Under practice