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Freedom Sauce

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CrossFit Preferred – CrossFit

Weightlifting

Overhead Squat

Metcon (3 Rounds for calories)

AMRAP 3


21 Overhead Squats (95/65)


21 Burpee Over the Bar 
Max Calorie Row


Rest 3:00 


AMRAP 3


18 Overhead Squats (115/80)


18 Burpee Over the Bar
Max Calorie Row


Rest 3:00


AMRAP 3


15 Overhead Squats (135/95)


15 Burpee Over the Bar
Max Calorie Row


Rest 3:00


AMRAP 3


12 Overhead Squats (155/105)


12 Burpee Over the Bar
Max Calorie Row

CrossFit Preferred News & Workouts October 16th-21st, 2017

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  • Childcare worker needed – We are in need of someone to work in our childcare 7-8 days a month. We trade out a membership for this job. If you are anyone you know is interested please contact Tiersa at 480-540-4109. Thanks!
  • CFP in house Halloween Competition -This Saturday Oct. 21st 8-10 am. Dress up and come ready for some good competition and some great food. Breakfast will be served.
  • Checkout our Driven Nutrition protein, amino’s, pre workout and other supplements that are in this week. If you have not tried any of these supplements we highly recommend taking them. Ask us for a sample! HERE IS WHAT WE RECOMMEND
  • November 23rd (Thanksgiving Day) – CrossFit Preferred Turkey Trot lead by Coach Tara

Monday

Warm Up *8-10 Mins

30 Second Rotations:

Alternating between partners. 

Slow Row
Active Samson

Medium Row
Active Spiderman

Fast Row
Push-up to Down Dog

“Snatch Barbell Warmup”

Metcon *25 Mins

“Fight Gone Bad”

3 Rounds
1:00 at each station:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20
)
Push Press (75/55)
Calorie Row
Rest

Score is total reps! Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

Strength

Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 2 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 2 Rep @ 76%
Minute 4 – Rest

Tuesday

Warm up *10 Mins

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Duck walk
Side Lungs
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

Strength/ Skill *20mins

Strict Handstand Push-ups
3 Rounds:
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
20% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,

Deadlift
Build to a Heavy Set of 5

Metcon * 15 Mins

“Flat Tire”

Teams of 3: (if a smaller class no need for teams unless they want to share assault bike)
On the Minute x 12 (4 Rounds)
10 Deadlifts (225/155 RX) (185/115)
20 AbMat Sit-Ups
Max Calorie Row/ Assault bike

Metcon Goal – The deadlifts in the conditioning piece should be a weight athletes could complete 20+ repetitions unbroken when fresh

Midline

Accumulate 75 Weighted Hip Extensions (35/25)

Wednesday

Warm up *12 Minutes

30 Seconds

Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
Air Squats

Barbell Warmup (OHS)

Strength

Overhead Squat
Build to a Heavy Set of 3

Metcon *30 Minutes

“Freedom Sauce”

AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Bar
Max Calorie Row

Metcon Goal – Within the workout today, being able to go unbroken on each and every round will help meet the sprint stimulus of each AMRAP.

CrossFit Preferred Track Workout – Meet at Highland High School Track at 5:30am 

Warm Up

800 Meters Easy/Stretching

Workout

7 Minutes Easy
30 Seconds Rest

1×200 at 1 mile PR pace

6 Minutes Easy
30 Seconds Rest

1×200 at 1 mile PR pace

5 Minutes Easy
30 Seconds Rest

1×200 at 1 mile PR pace

4 Minutes Easy
30 Seconds Rest

1×200 at 1 mile PR pace

3 Minutes Easy
30 Seconds Rest

1×200 at 1 mile PR pace

2 Minutes Easy
30 Seconds Rest

1×200 at 1 mile PR pace

1 Minutes Easy
30 Seconds Rest

1×200 at 1 mile PR pace

Cool Down

400 Meters Easy

Thursday

Warm Up *10 Mins

400 M Run

Line Drills

Strength *30 Mins

1. Kipping Handstand Pushups
5 Rounds:
60 Seconds Light Row
40% of Max Kipping Handstand Push-ups

2.  Gymnastics
4×14 Unbroken Chest to Bar Pull-Ups/ or Work on Kipping or Butterfly Pullups
Rest as little as needed between sets

This time can also be used to teach and practice Rope Climbs.

Metcon * 15 Minutes

“Knotted Up”

AMRAP 15:
200 Meter Run
2 Rope Climbs (8C2B, 12 Pullups)

Friday

Warmup *10 Mins

:20 Seconds

Jumping Jacks
Active Spidermans
Walkouts

Single Unders
Active Samson
Push-up to Down Dog

Single Unders
Air Squats
Single Leg Unloaded Romanian Deadlifts

Barbell Warmup

Metcon *20 Mins

“Double or Nothing”

3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (135/95)(115/75)

Metcon Goal – looking to choose a weight on the barbell that athletes could complete in 1-3 sets per round. Should be a load that they can cycle for a repetitions within the workout.

Strength:

Split Jerk
On the Minute x 10
Build to a Heavy Split Jerk

5 minute transition

Front Squat
On the Minute x 10
Build to a Heavy Front Squat

Saturday 8am-10 am

Inner Gym Halloween Competition Partner Style

3 Workouts

8 Minute EMOM:

Partner 1 does all 4 movements,  followed by partner 2.  Score is total reps.

  • Deadlift
  • Power Cleans
  • Front Squats
  • Thrusters

RX: 115/75

Scaled: 75/55

12 min AMRAP

Max reps of:

– 2 Burpees

– 2 C2B (jumping pull-up)

– 2 T2B (knee tuck)

“Resting” partner holds handstand (scaled: holds bar OH)

4 Rounds For Time:

25 Box Jumps (step ups)

25 2 For 1 Wall Balls (wall balls)

RX:20/14 Scaled: 14/10

(2 For 1 Wall Balls: squat, throw, squat, catch). Split work as desired.

CAP: 15 min

Come dressed up and ready to work hard!

Check for Sign Up at the Gym


Toes To Bar Tutorial – Coach Rob

Checkout this great video by Coach Rob on how to do Toes To Bar Better by CLICKING HERE


CrossFit Preferred Endurance Group

Did you know that CrossFit Preferred has and endurance training group?! We train for running races, Spartan Races, Triathlon, Adventure Races, Marathons and Ultra Marathons! Call or Text Kris LeSueur for more details (602) 430-9060

– We currently meet up at the Highland High School track at 5:30am every Wednesday

– We also meet at various places on Saturday. Call Kris for more details!


Video’s From Last Months Double Under Clinic Taught By Shanna Duvall!

Double Under Clinic Opening Video

Did you know we have a YouTube Channel?! Subscribe to see our latest video’s we have coming out each month.

Checkout our YouTube Channel by clicking HERE – If you missed the Double Under Clinic you can see the highlights of the Double Under Clinic on our CrossFit Preferred YouTube page. She taught us great ways to improve our Double Unders, Mobility in our Feet and calves and much more.


Upcoming Events

October 21st – CrossFit Preferred In House Halloween Competition from 8:00am to 10:00am

November 23rd – CrossFit Preferred Turkey Trot on Thanksgiving Day

November 18th – Gilbert Half Marathon & 10K

February – Spartan Race – Join our CrossFit Preferred Team

Let us know what events you are interested in training for!


Checkout This Weeks Transcend Daily Post 
Spartan Beast Race Lake Tahoe 2017 – Obstacles In The Way 

Warpath

By: 0

CrossFit Preferred – CrossFit

Metcon (Time)

“Warpath”

For Time:

800 Meter Run

6 Rounds “The Chief” (135/95)

400 Meter Run

4 Rounds “The Chief” (135/95)

200 Meter Run

2 Rounds “The Chief” (135/95)

1 Round of “The Chief” is:

3 Power Cleans,

6 Push-ups,

9 Air Squats.

Handbag

By: 0

CrossFit Preferred – CrossFit

Weightlifting

Back Squat

Metcon (Time)

60/40 Calorie Row (50/35 cal Assault bike)

100 Double Unders (sub 300 singles or 2:00 practice)

800 Meter Wreckbag Run (50/35) Sub 35/25 Plate

100 Double Unders (sub 300 singles or 2:00 practice)

60/40 Calorie Row (50/35 Assault bike)

CrossFit Preferred News & Workouts October 9th-14th, 2017

By: 0

CrossFit Preferred News

  • Childcare worker needed – We are in need of someone to work in our childcare 7-8 days a month. If you are anyone you know is interested please contact Tiersa at 480-540-4109. Thanks!
  • CFP in house Halloween CompetitionSaturday Oct. 21st 8-10 am. Dress up and come ready for some good competition and some great food. Breakfast will be served.
  • Checkout our Driven Nutrition protein, amino’s, pre workout and other supplements that are in this week. If you have not tried any of these supplements we highly recommend taking them. Ask us for a sample! HERE IS WHAT WE RECOMMEND
  • November 23rd (Thanksgiving Day) – CrossFit Preferred Turkey Trott lead by Coach Tara

Workouts this Week! 

 Monday

Warm Up *8-10 Mins

30 Second Rotations:

Alternating between partners. 

Slow Row
Active Samson

Medium Row
Active Spiderman

Fast Row
Push-up to Down Dog

“Snatch Barbell Warmup”

Strength

Snatch Warm-Up *10-15 mins

Squat Snatch
EMOM x 12 (3 Rounds)
Minute 1 – 3 Reps @ 72%
Minute 2 – 2 Reps @ 77%
Minute 3 – 1 Rep @ 82%
Minute 4 – Rest

Metcon *20 Mins

“Hangman Jury”

3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
400 Meter Run

Tuesday

Warm up *10 Mins

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Duck walk
Side Lungs
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

Strength/ Skill *20mins

 Back Squat
2 Rounds:
7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%

Rest 2:00 between each set of squats

Metcon * 20 Mins

“Handbag”

60/42 Calorie Row (80/60 Assault bike)
100 Double Unders (sub 300 singles or 2:00 practice)
800 Meter Wreckbag Run (50/35) Sub 35/25 Plate
100 Double Unders (sub 300 singles or 2:00 practice)
60/42 Calorie Row (80/60 Assault bike)

Metcon Goal

Pacing on the first bike is relative to our double-under capacity. The goal is to hold large, consistent sets on those double-unders, relative to our capabilities. Choose a slightly slower pace on the 800m sandbag run so you can focus on the double under

Wednesday

Warm up *12 Minutes

30 Second Rotations x 2

Active Spidermans
Active Samson
Walkouts

Down Dog Foot Pedals
Air Squats

“Dumbbell Warmup”

(completed with light dumbbells)
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts

Strength

Barbell Cycling

“Clusters” (Squat Clean Thruster from ground)
5 Clusters (135/95)(115/75)(95/55)
3 Clusters (155/105)(135/95)(115/75)
1 Cluster (185/125)(155/105)(135/95)
Rest 2:00
5 Clusters (155/105)
3 Clusters (185/125)
1 Cluster (205/135)
Rest 2:00
5 Clusters (185/125)
3 Clusters (205/135)
1 Cluster (225/145)

Metcon

“Dumb Down”

AMRAP 15:
12 Dumbbell Reverse Lunges (50/35)
9 Dumbbell Clean and Jerks (50/35)

6 Bar Muscle Ups (Sub 6 Burpee C2B or 6 Burpee Pull-ups)

Metcon Goal

Step Back Lunges – Our aim here is to rest the dumbbells on the body as best as we can, minimizing the tax placed on our midline and shoulders from supporting the weight.

DB Clean and Jerks – After our step-back lunges, setting the dumbbells down for a brief break here to recover our shoulders and forearms is a wise move here. Looking at the workout as a whole, it will be a grip intensive piece, with our shoulders and forearms being called upon for all three movements. We also, if able, want to utilize “touch and go” repetitions for these clean and jerks if able.

CrossFit Preferred Endurance Track Workout – Meet at Highland High School Track at 5:30am

Warm Up 

800 Meters/Stretching/Drills

Workout

“Worry” by Chris Hinshaw of Aerobic Capacity

3 Sets

1 x 800 Meters

Rest 2 Minutes

1 x 150 Meters at Fast Pace
Walk 50 Meters

1×100 Meters at Faster Pace
Walk 100 Meters

1 x 80 Meters  Fastest Pace
Walk 120 Meters

1 x 60 Meters – Sprint at Max Effort
Walk 140 Meters

No Rest Between Sets

Cool Down 

Stretch

Thursday

Warm Up *10 Mins

2 Rounds

200 Meter Run
5 Walkouts
10 Air Squats
5 Spidermans

10 Down Dog with Foot Pedal
5 Samson

Strength *30 Mins

1. Kipping Handstand Pushups
5 Rounds:
60 Seconds Light Row
40% of Max Kipping Handstand Push-ups

2. Clean and Jerk
On the Minute x 9 (3 Rounds) –
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 73%
Minute 2 – 78%
Minute 3 – 83%

Rest 2:00

On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
84 – 86 – 88%

Metcon * 20 Minutes

“Turn and Burn”

3 Rounds:
400 Meter Run
20 Thrusters (65/45)

Friday

Warmup *10 Mins

400 M Run

Line Drills

Barbell Warmup

Strength

Front Squat
6 Sets of 2:
Sets 1 & 2 – 78%
Sets 3 & 4 – 83%
Sets 5 & 6 – 88%

Metcon *30 Mins

“Friend Zone”

Teams of 2
AMRAP 20
6 Burpee
12/9 Calorie Row
9 Pull-ups

Partners complete full rounds before switching. Score is total rounds plus reps

Workout Goal:

We have a specific goal in mind – to operate at a higher intensity than we normally would.

Toes to bar strategy – aim is for each interval to be performed at a pace faster than we would in a “rounds for time” workout. Focus on a long body and fast feet.

Rowing Strategy – focus on sitting tall. If we fail to sit tall, power is lost in a flexing back, much like a fishing pole trying to pull a fish in. Our connectivity must be there.

Saturday

Metcon

“Warpath”

For Time:
800 Meter Run
6 Rounds “The Chief” (135/95)
400 Meter Run
4 Rounds “The Chief” (135/95)
200 Meter Run
2 Rounds “The Chief” (135/95)

1 Round of “The Chief” is:

3 Power Cleans,

6 Push-ups,

9 Air Squats.

Workout Goal

Weight on the barbell should be something that athletes can go unbroken every single round. Want to be able to cycle this barbell rather than getting stuck on it. Doing so turns this into a metabolic workout instead of a strength workout, which is the stimulus we are looking for.

Running – running should be 5k pace.  What is far more important than being quick on the run intervals is our transitions between movements

Air Squats – On the air squats, by setting our eyes dead ahead and focusing on our breathing, we can find recovery in these repetitions.


Athlete Spotlight – Trever Wilkins

Congratulations to Trever Wilkins! He ran the St. George 26.2 mile Marathon and did great! Trever trained for the race by running about three days per week including our track workout each Wednesday. He also trained CrossFit at least a few days per week.

Get to know him better by Clicking Here!


CrossFit Preferred Endurance Group

Did you know that CrossFit Preferred has and endurance training group?! We train for running races, Spartan Races, Triathlon, Adventure Races, Marathons and Ultra Marathons! Call or Text Kris LeSueur for more details (602) 430-9060

– We currently meet up at the Highland High School track at 5:30am every Wednesday

– We also meet at various places on Saturday. Call Kris for more details!


Video’s From Last Months Double Under Clinic Taught By Shanna Duvall!

Double Under Clinic Opening Video 

Did you know we have a YouTube Channel?! Subscribe to see our latest video’s we have coming out each month.

Checkout our YouTube Channel by clicking HERE – If you missed the Double Under Clinic you can  see the highlights of the Double Under Clinic on our CrossFit Preferred YouTube page. She taught us great ways to improve our Double Unders, Mobility in our Feet and calves and much more. 


Upcoming Events

October 21st – CrossFit Preferred In House Halloween Competition from 8:00am to 10:00am

November 23rd – CrossFit Preferred Turkey Trot on Thanksgiving Day

November 18th – Gilbert Half Marathon & 10K

February – Spartan Race – Join our CrossFit Preferred Team

Let us know what events you are interested in training for!


 Checkout this weeks Transcend Daily Post by Clicking Here