Summer of Lifting Baby Cows

Yes you read that correctly.  This summer we want you to lift baby cows… figuratively, not literally.  (Although I, Kenz wouldn’t mind lifting real ones to snuggle, but I digress.)

You know you want to pick me up...
You know you want to pick me up…

In Ancient Greece there are stories of a great man named Milo of Croton.  It is said that everyday he lifted the same baby cow, and with each day he was a little bit stronger as eventually he was able to lift the full grown bull.  Sounds crazy right?

Not crazy at all, its actually the theory behind our Summer Lifting Series, which closely follows Mark Rippetoe’s, Starting Strength Program.  We will be following a basic linear progression that allows you to increase your strength every week (just like picking up a growing baby cow).

We will be starting this program next week and our lifting schedule will be set for the summer.  (If you ever need to make-up a lift, or want to just come in and lift and not do the conditioning, just talk to your trainer, and they will get you set-up)

Monday: Back Squat

Tuesday: Power Clean

Wednesday: Bench Press

Thursday: Skill/Make Up Day/Extra squat day for those that want it.

Friday: DEADLIFT and Press

Download and fill out the XCEL Spreadsheet below, to make your life super easy.  You only need to type in your numbers where it says “Test Weight,” this number should be 75% of your current 1RM.

Copy of Starting Strength Logbook Calculator

On these days we of course will have regular Conditioning following the lifting piece.  AND we won’t only be lifting baby cows, we will be honing in our bodyweight strength as well.

ALSO as if that info wasn’t exciting enough, over the next few weeks we will be testing a few specific conditioning workouts (Fran, Helen, Diane, the Filthy 50, to name a few) and our summer conditioning program will be designed to help boost cardiovascular endurance, to prove to the haters that you CAN be strong, AND have cardiovascular endurance.  We will be re-testing these workouts at the end of the Summer.  If you happen to miss one, you can make it up, just talk to your trainer.

We hope you are as pumped as we are for our new Strength and Conditioning cycle…we think you are going to be very pleased with your results.

Wendler 5 3 1

We are once again cycling through our favorite lifting progression!  Most of you who have been here for a while, have done it at least once.  For the next few months we will be cycling through Jim Wendler’s 5-3-1 Program.


The idea behind the system is simple.  Add a little bit of weight every week, get stronger a little bit at a time, and at the end of the cycle, you will be A LOT stronger than before.


Here is a  great article that explains the system way better than I can:


We will be doing this cycle for a while, so you will need to be prepared everyday to help make class run smoothly.


Here is a Wendler Calculator for you, just type in your numbers and it will do the rest:

Wendler 531 BLANK


(When you click this, it will automatically download onto your computer so you can adjust your numbers)


And here is our lifting schedule for the next month:


Week One

1/20/14- Back Squat

1/21/14- Press

1/23/14- Bench Press

1/24/14- Deadlift


Week Two

1/27/14- Bench Press

1/28/14- Deadlift

1/29/14- Press

1/30/14- Back Squat


Week Three

2/3/14- Deadlift

2/4/14- Press

2/5/14- Back Squat

2/7/14- Bench Press


Week Four

2/10/14- Press

2/11/14- Back Squat

2/13/14- Bench Press

2/14/14- Deadlift


**We reserve the right to change this schedule.  If something changes, we will let you know ASAP**


If you are trying to stay strict on this program, but feel like it’s too much to do the Strength AND the Conditioning 4 days/week, you are welcome to just come in and lift, and then mobilize after lifting.  Also if you miss a day, and would like to make it up, just talk to Erin or JD, and we will get you dialed in.


If you have any questions about this cycle ask Erin, JD, or Becky.

Knowing your limits; Staying Healthy and Fit

Lee back and better than ever, doing his favorite movement...squat cleans

Lee back and better than ever, doing his favorite movement…squat cleans


Knowing when you should take time off from the gym or scale movements in Crossfit is one of the hardest but best things you can do for yourself.  


About six months ago I “tweaked” my lower back, not enough that I stopped doing any of the movements in the gym but after some workouts my back would be so fatigued the next day that I wouldn’t workout.   I would use a hot pad at night, do some stretching and mobility at my house, then the next day my back would be recovered just enough to get back in the gym.  I fell into this routine telling myself that my back pain would just “go away” even though I constantly was aggravating it every other day and just recovering enough to get back into the gym and do a workout.  


After continuing this ridiculous process for two months I finally smartened up!   I scaled most of the movements in the gym doing a lot of body weight movements only for a full month.  After talking to Becky about my back she gave me some great stretches that I could do that really helped my back feel better.  Now I feel great again and my back doesn’t give me any problems. 


For the people that think they need to get in the gym and do everything prescribed is crazy.  I did several bodyweight only workouts when other people were using the barbell and I got a great workout in.  You don’t need to use weight in the gym to feel like you’re getting a “good” workout.   So the point is don’t fall into the mindset I had at one point.  


If you have pain ADDRESS IT, go and talk to Becky. She has a wealth of information she would be happy to share with you;  you’ll learn a great deal of information and instruction on what is causing you pain and how to fix it. The most important thing is to get healthy and stay healthy not just  be “good enough”.   


Don’t just expect your shoulder or whatever to magically start feeling better, take the right steps today to feel better tomorrow!





Coach at GSCF

Winter Coat Drive

The Julia Jacobsen Memorial Winter Clothing Drive


It’s that time of year again to empty out those closets, clear some clutter, and help keep our community warm this winter.

Glenwood Springs CrossFit and High Country CrossFit are once again hosting the Julia Jacobsen Memorial Coat Drive.

Julia Jacobsen was a long time family friend of Thad and Kenzie.  She used to drive the school bus for the Basalt Schools.  On her daily route, if she saw a child standing out in the cold, without a coat on, she would go out and purchase one for them.

Bring in your clean, gently used winter clothing!  All clothing collected will be given to local agencies, which will pass the winter clothes on to families, and children in need.  We will be collecting clothing through January 1st at both gym locations.

Glenwood Springs CrossFit, 3760 HWY 82, Glenwood Springs
High Country CrossFit, 35 Park Ave, Basalt

“There is no exercise better for the heart than reaching down and lifting people up.” -John Holmes

Questions can be directed to Kenzie at 970-948-2695, or emailed to



The noon classes will be on Tuesdays, Wednesdays and Thursdays ( except July 4th, we only

have a 9:00 am)!

Our 4th of July schedule is as follows:  July 4th-9 am only, Friday closed, Sat 6th-9am only:)))