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“Captain Crunch”

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CrossFit Preferred – CrossFit

Metcon (3 Rounds for calories)

“Captain Crunch”

AMRAP 4:

3 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

2 rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

1 round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining

Front Rack Box Step Ups

CrossFit Preferred News & Workouts September 25th-30th, 2017

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  • Mark your calendars for our upcoming events at CrossFit Preferred! We will be having a CrossFit Preferred in box competition Saturday October 21st, 2017!
  • For Thanksgiving we will be having a CrossFit Preferred Turkey Trot! Bring your friends and family!
  • We have a huge order of Driven Nutrition protein, amino’s, pre workout and other supplements that are currently in at the gym. If you have not tried any of these supplements we highly recommend taking them. Ask us for a sample! HERE IS WHAT WE RECOMMEND

Monday

Warm Up

1 Minute

Easy Row
Active Spidermans

:45 Seconds

Medium Row
Active Samson

:30 Seconds

Faster Row
Push-up to Down Dog

:30 Seconds

PVC Pass Throughs
Air Squats
PVC Pass Throughs

“Barbell Warmup”

Strength

BACK SQUAT WAVES

3 – 1 – 3 – 1 – 3 – 1

3 Back Squats @ 80% of 1RM Back Squat

1 Back Squat @ 85% of 1RM Back Squat

3 Back Squats @ 80% of 1RM Back Squat

1 Back Squat @ 87% of 1RM Back Squat

3 Back Squats @ 80% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back Squat

Metcon

“Double Take”

AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Bike/Row
55 Handstand Push-ups

Tuesday

Warm up

3 Rounds:
1:00 Light Row
5 Strict Pull-Ups
10 Banded Good Mornings
15 Abmat Sit-Ups

“Barbell Warmup”

Strength

FRONT RACK BOX STEP-UPS

3 Sets of 16 Repetitions
(8 each leg)

Set #1 – 16 Reps @ 30% of 1RM Front Squat

Set #2 – 16 Reps @ 35% of 1RM Front Squat

Set #3 – 16 Reps @ 40% of 1RM Front Squat

Metcon * 20 Mins

“Captain Crunch”

AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining


rest 4:00


AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining


rest 4:00


AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

Wednesday

Warm up

:20 Seconds 

Jumping Jacks
Air Squats

Single Unders

Samson stretch
Single Unders
Active Spidermans

Double Under Practice
Sit-ups

“Barbell Warmup”

Strength

Snatch

Warm-Up Sets
Set #1 – Power Snatch + OHS + Squat Snatch @ 50% of 1RM Snatch

Set #2 – Power Snatch + OHS + Squat Snatch @ 55% of 1RM Snatch

Set #3 – Power Snatch + OHS + Squat Snatch @ 60% of 1RM Snatch

Set #4 – 3 Squat Snatches @ 65% of 1RM Snatch

Set #5 – 2 Squat Snatches @ 70% of 1RM Snatch

Set #6 – 1 Squat Snatch @ 75% of 1RM Snatch

Working Sets
3 Sets of 1 @ 80% of 1RM Snatch

2 Sets of 1 @ 80% – 85% of 1RM Snatch

Metcon

“Doubled Over”

AMRAP 8:
15 Abmat Sit-Ups
30 Double Unders

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

Warm Up

800 Meters/Stretch


Workout

4×500 Meters with 40 Second Rest

then 5 minute Rest that includes a 300 Meter easy walk/jog

4×300 Meters with 40 Seconds Rest

then 5 minute rest that includes a 300 Meter easy walk/jog

4×400 Meters with 40 Seconds Rest

then 5 minute rest that includes a 300 Meter easy walk/jog

4×200 Meters with 40 Seconds Rest

Cool Down

800 Meters/Stretch

Total = 7200 Meters

Thursday

Warm Up – Line Drills *10 Min

Run 200 Meters
Quad Stretch
Knee to Chest
Side Lunge
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance 

Strength *15 Min

Pausing Front Squat:

Build to Heavy Single

Front Squat:

Build to Heavy Single

Metcon *35 Min

“Playground”

1 Mile Run
21 Kettlebell Swings (70/53)
21 Goblet Squats (70/53)
800 Meter Run
15 Kettlebell Swings (70/53)
15 Goblet Squats (70/53)
400 Meter Run
9 Kettlebell Swings (70/53)
9 Goblet Squats (70/53)

Friday

Warmup *10 Mins

Partner Rowling (5 rounds)

Burpee Penalty

“Barbell Warmup”

Strength

SQUAT CLEAN

Warm-Up Sets
Set #1 – 2 Power Cleans + 2 Front Squat @ 50% of 1RM Clean and Jerk

Set #2 – 2 Power Cleans + 2 Front Squats @ 55% of 1RM Clean and Jerk

Set #3 – 2 Power Cleans + 2 Front Squats @ 60% of 1RM Clean and Jerk

Set #4 – 2 Squat Cleans @ 65% of 1RM Clean and Jerk

Set #5 – 2 Squat Cleans @ 70% of 1RM Clean and Jerk

Set #6 – 2 Squat Cleans @ 75% of 1RM Clean and Jerk

Working Sets
3 Sets of 1 Squat Clean @ 80% of 1RM Clean and Jerk

2 Sets of 1 Squat Clean @ 80% – 85% of 1RM Clean and Jerk

Metcon

“Pull Over”

For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
21 Lateral Barbell Burpees

Saturday

Warm Up – Line Drills

Run 200 Meters
Quad Stretch
Knee to Chest
Solider Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Metcon

“Lava Run”

800 Meter Run
50 Overhead Squats (45/35)
800 Meter Run
50 Thrusters (45/35)
800 Meter Run
50 Front Squats (45/35)

Healthy Meal Prep – Chicken Nuggets

Did you know that Tiersa LeSueur has her degree in Nutrition/Dietetics from Arizona State University?! She has a nutrition program through CrossFit Preferred. Call/Text her at (480) 540-4109 to learn more about the CrossFit Preferred Nutrition Program. She has helped so many people lose weight and helped them to look and feel their best!

This week she shares a easy/healthy recipe we use for our family often.

Learn how to meal prep these Chicken Nuggets by Clicking Here!

CrossFit Preferred Endurance Group

Did you know that CrossFit Preferred has a endurance training group?! We train for running races, obstacle course racing, triathlon, adventure racing, marathons and ultra marathons! Call or Text Kris LeSueur for more details at (602) 430-9060

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

– We also train together every Saturday at 6:00am – sometimes at the gym and sometimes at a trail. This Saturday we will be in Lake Tahoe, Nevada competing in the Spartan Beast on the Spartan World Championship 16.2 mile Course!
– Our next official event we will be training for is the Gilbert Days Half Marathon & 10K Saturday November 18th, 2017

Upcoming Events

October 21st Saturday 8:00am to 10:00am – CrossFit Preferred In House Halloween in Costume Competition – Breakfast Will Be Served After

November 23rd (Thanksgiving Day) – CrossFit Preferred Turkey Trot

November 18, 2017 – Gilbert Days Half Marathon & 10K

February 10th-11th – Spartan Race – Join our CrossFit Preferred Team 
Spartan Race Super Distance Saturday the 10th and Spartan Race Sprint Sunday
We will have a team Saturday & Sunday.

New Members for September 2017

All of us that have been at CrossFit Preferred for a while know what a difference it makes to be part of the gym and the friendships that we create. Lets welcome all of these new members into our community and become great friends!

Get to know these most recent new members of CrossFit Preferred

Bryan DeGrandi, Alicia Pagnoni, Bill Borkowski, Bryant Johnson, Chris Rimer, Cierra Blankenship, Demetrice Hilton, Drew Ingram, Jennifer McCarron, Karen Turley and Wesley Hurst!

We look forward to getting to know each of you even better!

Check out our latest Transcend Daily Post – The Power of Yet – How Will You Be Remembered? 

What Should You Eat Before And After a Workout?

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Something that we teach all of our new members here at CrossFit Preferred is that exercise is only a quarter of the journey. Maintaining a healthy and balanced diet is crucial to achieve your fitness goals. The Internet is full of diets that don’t work, and we understand that this can be overwhelming and frustrating to someone trying to learn how to properly nourish their body. So to start off, we wanted to answer the very common question of what to eat before and after a workout. Continue reading to find out!

First off, you eat different things to achieve different goals. For instance, if your goal is to build muscle, what you eat will be different than what you would eat if you’re trying to lose fat. If you are trying to build muscle, it’s really important to eat carbohydrates around the time of your workout. If you really want to bulk up, you should be eating 20-30 grams before your workout and 20-30 grams after your workout. And by carbs we do not mean the unhealthy ones, we mean the simple carbohydrates that are digested and into your blood stream quickly. This spikes your blood pressure, which in turns helps you build the muscle!

Here at CrossFit Preferred, we recommend the Driven Nutrition Post WOD program, which has 20 grams of protein and 20 grams of carbs. Another great carbohydrate source is Fit Aid. This supplement has a lot of recovery nutrients in it as well as carbohydrates and will help you maintain energy throughout your workout.

If your goal is to lose weight, you want to wait to eat your carbohydrates so that your body is actually burning your stored glycogen and stored fat and using it as fuel. This means you need to be sure you eat protein before and after your workout, and wait to eat your carbs until 45 minutes after your workout. The protein will give you the energy you need during your workout, but will also allow you to burn the stored fat that you have and use it as fuel.

We recommend that you primarily eat protein and limit your carb intake if you are trying to lose weight. This will allow you to see better results. We also recommend you use Driven Nutrition Whey Protein Powder right after your workout because it only has 5 grams of carbs. And then about 45 minutes after that, you can eat 25-35 grams of carbs. This will allow you to still build muscle but lose fat at the same time.

We hope this helps simplify the nourishment process for you. If you want to learn more, you can click here to watch our video or click here to view our website. Whatever your fitness goals are, we would love to help you achieve them.