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Welcome Joe!! Monday, 2-2-2015

1
Feb

Welcome Joe!! Monday, 2-2-2015

We have a very exciting announcement to make:
 
Please welcome Alpine’s new General Manager and CrossFit Coach, Joe Baumann!!
 
A little about Joe…
Joe has managed a local gym in Denver for the past 2.5 years and travels the Southwestern US as part of the CrossFit Strongman Seminar Staff (in other words he teaches CF Coaches how to pick up, press, squat, and carry really really heavy stuff!). He also boasts a lot of knowledge to bring to Alpine (see below).  But most importantly, Joe is one of the friendliest, kindest, humble and hardest working people I have met within the CrossFit community.  We have known each other for about four years and now very excited to have him as a piece of our community at Alpine!
 
What this means for you….
Joe will become another great resource for you for anything you need at Alpine and on a full-time schedule.  He will be just as involved in the administrative side of Alpine and essentially will have the same authority as myself (ie membership inquiries, signing up a friend, training and nutrition questions, organizing and informing you on upcoming events, and picking up really really heavy stuff….which I can’t do anyways so don’t come to me for that =)
 
You may contact Joe directly at:
Joe @AlpineCrossFit.com
Gym Phone: 303-263-2997
And of course during hours he is scheduled at Alpine
 
Here’s an impressive list of Joe’s education and qualifications as well:  Undergraduate College Degree in Design Management; CrossFit Strongman Seminar Staff; CrossFit Level One; CrossFit Level Two (Coach’s Prep Course); CrossFit Level Three (pending); CrossFit Strongman; CrossFit Endurance; USAW Level One Sports Performance and Weightlifting Coach; Freestyle Connection Gymnastics Seminar; NASM Certified Personal Trainer; CPR & AED.
Oh and here’s a couple of Joe’s benchmarks too so ya’ll know he can produce some FITNESS too =)
3:04 Fran; 1:57 Grace; 1:30 Half Marathon Row; 3:03 1000m Row (Joe was the 2013 Colorado Indoor Rowing State Champion!)
 
Many of you have already met Joe as he has been doing some guest coaching and he has also spent some part-time training at our facility in the past.   Please take a moment this week to introduce yourself and welcome him as another addition to our incredible community!  
 
Oh and lastly, a big thanks to all of YOU out there for helping make this possible!!  #jobcreation
 
 Joe
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
This calls for a celebration….TWENTY of them…
 
Workout of the Day
Back Squat – Find your 20 rep max!
 
*Perform at 55-65% of your current 1RM. Adjust based on how you are feeling after your warm-up and take ONE shot at this 20RM.
 
then, we are approaching OPEN SEASON.  You will start to see some Open  Workouts peppered into the programming for the next four weeks:
 
CrossFit Games Open Workout 14.2.  *Please read below for the full explanation of how this WOD works. Scale to get through at least 9min or three rounds*
 
Every 3 minutes for as long as possible complete:
 
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
 
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
 
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
 
Etc., following same pattern until you fail to complete both rounds
 
MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-upsWOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-upsMASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-upsMASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-upsNotes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).Post your scores to the Whiteboard

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