181119 - Motivation Monday! - Upcoming Events!

Winter Events Post.jpg

Hey gang!!! Happiest of Mondays!!!
MARK YOU CALENDARS because we’ve got TONS of good stuff coming up!

(Thursday, November 22nd) - Thanksgiving Day we will have MORNING CLASSES ONLY @ 6am, 7am, 9am, and 10am

(Saturday, December 1st) - “Jingle All the Weights” CrossFit Competition at Fort Collins CrossFit
We have 2 teams competing that day so go cheer them on! See the facebook event for more details! [Rick & Laura - Team Mudpuppies AND Lolo & Stephen - Team Puhrumpahpumped]

(Sunday, December 2nd) - Gym Deep Clean @ 10am
We are providing Mimosas and Manmosas along with donuts `for everyone that comes to help us disinfect and scrub down every surface of the gym! If you’ve got extra cleaning supplies, we would greatly appreciate some donations there as well!

(Saturday, December 22nd) - Community WOD “12 Days of Barbell Christmas” PLUS PIE BREAKFAST @ 7am, 8:30am, and 10am
We are inviting everyone and anyone to join us for a tough workout followed by a delicious pie breakfast! If you are coming and have the means, we would love to have everyone bring a different kind of pie to share! We will create a sign up once it gets closer!

(Saturday, January 5th) - In-House CCCF Competition @ 9am and Holiday 10 Year Anniversary Party @ 7pm
In the morning, we will meet for a “Mad Hatter” competition as a community! EVERYONE is welcome and encouraged to participate! There will be prizes for the top 3 female and males plus spirit and team player awards! This will be a family friendly event so invite family and friends to see how you CrossFit!
That SAME night we are going to get into our fanciest gala attire and come back to the winter wonderland our gym will become! We will have a photo booth, sock exchange, games, food, festivities, and fun! Keep your eyes out around December for more details!

Tabata In-Out hops
2 rounds
10 each
plate squat front raise 15/10
plate squat press
plate thruster

Track leg swings
Sprinter’s lunge into pigeon
Thread the needle
Side lying book opener

Coach Prep
Front squat position
Loading/unloading hamstrings for thruster
Overhead position
Double-Unders/Tuck jumps

WOD - Time Cap 20:00
10 rounds for time of:
9 thrusters, 95/65
35 double-unders

Optional Buy-Out
Accumulate 40 DB Clean
Cool Down
10 Down-dog to Cobra

161221 - 12 Barbell Days of Christmas WOD

Our Annual attempt at the 12 Barbell Days of Christmas!
Each class will have the opportunity to do the following:

Done like the song. 1, then 2 and 1, then 3, 2 and 1...
RX 75/55 RX+ 95/65
1 star burpee
2 press
3 front squat
4 hang squat cleans
5 clean deadlifts
6 back squats
7 push presses
8 thrusters
9 push jerks
10 snatch high pulls
11 power snatches
12 overhead squats

Or, alternatively, "12 Days of Bodyweight Christmas" if you're stuck at home!
1 star burpee
2 pushups
3 air squats
4 inchworms (without push-up)
5 mountain climbers
6 squat hops
7 hand release push-ups
8 stepping lunges
9 hydrants (on all fours, raise your leg like a dog peeing)
10 tuck jumps (jump and pull your legs up under yourself like landing gear)
11 jump lunges
12 burpees

161214 - Wednesday's with Coach Lauren - Hero WOD "Artie"

When I wake up in the morning, I literally jump out of bed with a big smile on my face and I vigorously get ready for the day! The 6am classes can attest to my boundless (and sometimes obnoxious) amounts of enthusiasm and excitement that I bring to the gym during those wee hours of the AM.
Is this just who I am as a person with a little help from caffeine???? PERHAPS! But maybe it is also because a few years ago, I found my passion. I finally discovered the thing that set my soul on fire and let my light shine bright. HELPING and TEACHING others, no matter the age, gives me purpose. Midway through my elementary teaching career, I found CrossFit and yet another passion vibrantly entered my life. I found that fitness (specifically the kind that CrossFit can bring) filled me with unending amounts of confidence and energy. Each day, I have the fortunate opportunity to work out in the best gym in the world AND coach classes filled with amazing athletes. I get to live out my passion DAILY! That fact alone kicks my booty right out of bed in the morning and makes it almost impossible to do anything but look forward to what the day might bring.

SO ASK YOURSELF…What gets my heart racing? What could I talk about for hours? What makes me overflow with joy? What causes me to lose track of time? What am I doing when I feel best about myself and my life? What gets me excited? What gives me more purpose? 

The answer to those questions is your PASSION! I believe that CrossFit can foster a passion for fitness AND that fitness can foster any other passion you might have on your list! Use your pursuit of increased strength and conditioning to bring you closer to the fuel that burns your inner fire! That could be hiking big 14ers OR playing musical instruments OR running races OR making movies OR traveling the world. Whatever it is, GO AFTER IT and look at your CrossFit experience as a way get after it with even more GUSTO!!! 

3 rounds
20 Double-unders (40 singles)
10 EB Front Squats
20 Double-unders (40 singles)
10 EB Press
20 Double-unders (40 singles)
30 AbMat Sit-ups



AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Thrusters 95#/65#

160809 - CrossFit | Benchmark WOD | Memento mori

It's inevitable and looming.
From "The Book of Life,"

"For centuries, artists produced ‘memento mori’, works of art that would remind their viewers of death and usually featured a skull or an hourglass.

The point of these works wasn’t to make people despair, but to help them use the thought of death to focus on the real priorities. Vivid reminders of mortality and the transient nature of life put our prosaic obsessions into question. When measured against the finality of death, the true insignificance of some of our worries is emphasized and we’re given an opportunity to feel a little braver about what we really want and feel."

This explains our new logo. It's a memento mori incorporating CCCF in the eyes and nose. To remind all of us that life is fleeting and that we should embrace those challenges that we may be afraid of. Whether they be here in the gym, or out in the world.

No one is safe. So you might as well take those chances on greatness!

5, 5, 3, 3, 1 Jerk

Thrusters 95/65

Post workout HSPU work

160613 - CrossFit | The 3 Ps: Perspective, Perseverence and Proof

So, those aren't really a thing, I made those up. But here's the deal. When you're doing CrossFit (or any fitness program really), it's easy to get lost in the metrics and the tremendous advances people on your left and right might have. You look over and see Cory smashing weights, you don't see her family history of smashing weights from a young age.

Perspective: how much faster, more coordinated, leaner, etc are you from when you started? How much stronger are you? I bet you're tons stronger (literally) Don't believe me? Add up your increases across the board. If you haven't been here long enough to see that for yourself, ask Lauren how much her strength has improved. 

Perseverance: how long have you been doing this? CrossFit isn't a short-term weight-loss program, even though for some folks that's what happens. It's the long game. How fit do you want to be for how long? If you've just started, the short-term benefits will make way for long term ones, like muscle-ups when you're 75. We try to keep people on progressions rather than throw them to the wolves. Want a muscle-up? Get your pull-ups then use our progression. Want pull-ups, use our progression. 

Proof: You can weigh yourself, see how your clothes are fitting, test it with 1RMs, kill Fran, drop 20 minutes off your Murph time, win a marathon (Katie!), smoke a 14er (or two).

Don't get lost in measuring yourself up against unrealistic goals and other people. You and I know where you came from and only time will tell where you're going.

Keep your perspective, eersevere and the proof will present itself in the most likely and unlikely of ways!

3 rounds
400m run
21 thrusters 75/55

160610 - CrossFit | Get out of it what you put into it.

Get what you came here for.

What is it that got you here? A desire to get off your butt? A goal to lose 20lbs? How about getting stronger? Increasing work capacity? Remember what brought you in the door. What we said we could do for you.

If you feel like you're stagnating, why is that? Work/life change? New kid in the house? You can blame it on lots of things or you can keep on plugging. 

Lifestyle changes we can't do anything about, but if it's that your training goals have shifted, we can help. We can't read minds though. If you want to get stronger, then we'll program you some strength accessory work. If you want to get bendy-flexy, we can show and assign you more mobility work, If you want to get all swole, we'll give you some bodybuilding work and a 3500 cal a day food prescription. 

We have an incredibly supportive community that will help keep you on track.

Don't undermine or quit working towards your goals because they'e changed, let us know what you want and we'll bend over backwards to make it happen. 

Fun Warm-up

5 stations, 1 min ea. for 3 rounds of:
Row for calories
KB swings 55/35
EB Thrusters
Burpee box jumps 24/20
Reverse wall balls 20/14


160405 - CrossFit

Fishing game
<100 or >1600 points = no burpees
101 to 500 = 7 burpees
501 to 1000 = 5 burpees
1001 to 1599 = 3 burpees
then... 5 rounds NFT

X burpees
10 EB thrusters
10 KB swings
10 ring rows

Clean to Front Squat 5, 5, 3, 3, 1

"Tabata You Gotta Be Kidding Me!"
:20 work :10 x 8 rounds
Wall-balls 20 to 10', 14 to 9'
Sumo deadlift high pulls

160323 - !!!GYM is CLOSED DUE TO WEATHER!!! | Wednesdays with Hannah P.

Do You Track Your Workouts?

It’s such a small task, to track your workouts. Writing them down in a notebook or inputting them into an app only takes a few minutes, especially if you remember to bring your notebook and pen to the gym with you. But if you don’t track your workouts, how will you know if you are making progress? After a while, the reps and weights for different lifts tend to blur together.

I usually write down everything except for the warmup, and throw in a few exclamation points if I hit a PR! I have a page in the back where I write the common lifts and my current PRs, for easy reference. When the WOD comes up with a percentage lift (60% 1rm for X reps), it is easy to flip into my notebook and see what my current 1rm is so that I can calculate how much weight I should be doing for the WOD.

I also love writing down my fitness goals in my notebook. Right now, mine tell me how many WODs a week I plan to do, how many open gym sessions a week, and how many other fitness things I will be doing (occasionally some yoga, hiking, or running) plus how many dedicated rest days a week. My goals also say how much I plan to lift for my 1rm on each of the 4 major power lifts and an ideal time frame I would like to achieve that in, plus a few other skills I would like to achieve by the end of this year (handstand!).

Seeing positive progress is such a great motivator. We can all get caught up in feeling overwhelmed by the difficulty of the workouts and maybe not performing as well as we hoped on the WODs, but seeing an improvement from the last time however many months ago you did a certain benchmark WOD is such a great feeling!

So, what are your fitness goals?

-Hannah P.

***update*** Stay home, folks, we're having power issues at the gym and the lights are on and off in the back. I'm making the safety call and canceling classes for the day. This includes Ladies' Night. Here's a little barn burner that will get your fix in:
10 squats
10 squat hops
10 stepping lunges
10 jumping lunges (if you cannot jump lunge due to injury, just do 20 stepping lunges) 
rest 5:
5 push-ups
10 sit-ups (our moms to be, do side leg raises for these, alternate sides every other round)
15 squats
Be safe, make good choices!

IN gym option (make up Saturday)

CrossFit Open 11.3
Squat clean and jerk
B) 105/75
I) 135/95
A) 165/110

B) 65/35
I) 75/55
A) 95/65

160322 - CrossFit | Got Food?

I have this broad-ranging idea that people do not eat enough. Whether it be because you're trying to lose weight and have been told to reduce your calories to an unholy and unreasonable 1200 (or 1500) calories, or if it's because since you're focused on and striving for fitness and eating clean, you under-fuel. 

Yes, it is beneficial to reduce the amount of crap you put into your body. Yes, eating clean is good and all.  At the end of the day however, for the kind of physical output we ask of you and the requirements placed on the body for recovery, you cannot reduce your nutritional volume. 

Chronic under-fueling and then binge-eating is a problem. Cheat days that are totally unhinged and ridiculous are not supporting your healthy lifestyle. Reducing and reducing your calories by using meal replacements and crack packets ("energy boosting" supplements) are hiding the issue not fixing it. 

We assume that every workout is going to make us sore and we'll take forever to recover after hard outputs, but that's only true sometimes. It's less true when you get quality protein and carbohydrate 15-20 minutes after your workout. It's kind of a free zone where you can refill your glycogen stores more readily with less concern about overall caloric intake.  

If you feel beat up, tired and hungry, and even sick feeling, look at increasing your food intake. The good food of course, but don't wrap yourself around the axle about it. 

Chances are you'll not only perform better and recovers faster, but feel better overall as well. 

AMRAP 10: 
9 thrusters
12 pistols
18 toes to bar
7 thrusters
10 pistols
14 toes to bar
5 thrusters
8 pistols
10 toes to bar

160302 - CrossFit Benchmark | Wednesdays with Hannah

How to Workout While Traveling (or Stuck at Home in the Snow)

It is all too easy to make excuses to workout, like “I can’t work out because I am traveling” or “There is too much snow for me to make it to Crossfit so I can’t possibly workout.” Here are some things you CAN do in those situations:

  • If you are traveling, see if there is a Crossfit gym nearby that you can contact in advance to request to drop in. If not, perhaps you can get a short term pass to another gym nearby.
  • Interval bodyweight exercises. Push ups, sit ups, lunges, squats, etc. Such a great workout and you need very little space or equipment. Perfect for a hotel room or when you are stuck at home due to nasty weather/unsafe roads!
  • If traveling, another option is going for a run (interval sprints, anyone?) or using a local playground to do pullups and other exercises on! I found one recently and practiced headstands and handstand work against the flat wall on the side of the playground equipment.
  • Do something! Get outside for a hike or rent a bike to see the area you are staying in.
  • Look up a 20 minute vinyasa yoga video on youtube. Even if you don’t have a yoga mat or blocks, you can usually make do with a towel and pillows/books (or just skip that movement with the blocks), or do yoga outside if the weather is nice.
  • Use this time to work on skills you really need practice with! For me, that means pistol squats!


I’d love to hear other suggestions for travel workouts/being stuck at home! How do you get your movement in when you can’t get to our favorite box CFNFC?

-Hannah P.

"Jackie" (compare to 151215, 150901)
1000m row
50 thrusters 45/35
30 pull-ups