Blog Search

Monday August 1st, 2016

By: 0

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”August 1, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

Warm Up/Skill:

3 Rounds

200 Meter Run

5 PVC Pass Throughs

10 Overhead Squats

5 Kip Swings

10 Deadlifts (135/95)

:20 Squat Hold

[/vc_column_text][vc_column_text delay=”0″]

STRENGTH:

Back Squat 5X5 AHAP[/vc_column_text][vc_column_text delay=”0″]

METCON:

20 Minute AMRAP

4 Man team, rotate on the runner’s time, accumulate as many reps as possible.

400 Meter Run

Power Cleans (135/95)

Pull-Ups (C2B counts as 1.5 reps, MU=3)

KB Swings

[/vc_column_text][vc_column_text delay=”0″]

Mobilty:

Rig Latissimus Dorsi Stretch 2 x: 30 each side

Trapezius/Neck Stretch 2 x :30 each side

Please DO NOT ignore the time to stretch and work on your mobility.

[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout*

Run 3 Miles at a easy pace[/vc_column_text][/vc_column][/vc_row]

Tuesday August 2nd, 2016

By: 0

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Tuesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”August 2, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

Warm Up/Skill:

EMOM 10

1 –Strict HSPU (1-5 reps)

2- Barbell Squat Clean and Jerk

[/vc_column_text][vc_column_text delay=”0″]

STRENGTH:

Squat Clean and Jerk – Build to a heavy single[/vc_column_text][vc_column_text delay=”0″]

METCON:

Games WOD

12 HSPU (Strict if able)

15 Back Squats (185/135)

20 Bar Over Burpees

9 HSPU

18 Front Squats (165/115)

20 Bar Over Burpees

6 HSPU

21 Overhead Squats (135/95)

20 Bar Over Burpees

[/vc_column_text][vc_column_text delay=”0″]

ACCESSORY:

Coaches Choice[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout*

2000 Meters as fast as possible – Goal is to be Black Level Fast[/vc_column_text][/vc_column][/vc_row]

Monday: Jan 25th 2016

By: 0

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: Workout of the day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”JANUARY 25, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

Take 15-20 minutes to build to a heavy clean.[/vc_column_text][vc_column_text delay=”0″]

METCON:

Every minute, on the minute, for 15 minutes:
Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM
Minute 2 – 200 Meter Run
Minute 3 –  20 Dips
(modify ring dips to number that can be performed in 45 seconds or less)[/vc_column_text][vc_column_text delay=”0″]

ACCESSORY:

Every minute, on the minute, for 15 minutes:
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout*

2 x 400 Meters,
6 x 200 Meters
2 x 400 Meters
Recover 60 Seconds between 200’s and 90 Seconds between 400’s[/vc_column_text][/vc_column][/vc_row]

SATURDAY FEBRUARY 27, 2016

By: 0

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Saturday: Workout of the day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”FEBRUARY 27, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

Mobility/Warm Up:

Coaches Choice[/vc_column_text][vc_column_text delay=”0″]

METCON:

SATURDAY CHIPPER

Do each couplet with the rep scheme of 21x15x9

Run 400 meters

between each couplet

Push-ups

KB swings

Wall Ball

Med ball sit up

Parralette pass thoughts

Double unders x3

OHS with Barbell

Reverse Pullups

Burpees

Lunges (each leg)

Russian Twist x 2 (25/15) Plate ground to OH

DB snatch

DB tricep extension[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout*

*CrossFit Endurance Workout* RACE!

Phoenix Half Marathon and Marathon – Have fun and good luck at your race! This is what you have trained for!

[/vc_column_text][/vc_column][/vc_row]

Wednesday Feb 17th 2016

By: 0

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Wednesday: Workout of the day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”FEBRUARY 17, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

Choice[/vc_column_text][vc_column_text delay=”0″]

METCON:

For Time:

800 Meter Run

80 Sit-ups

80 Air Squats

80 Crunches

800 Meter Run[/vc_column_text][vc_column_text delay=”0″]

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

1 x 1200

1 x 1000 Meters

1 x 800 Meters

Rest 2 to 3 minutes between intervals[/vc_column_text][/vc_column][/vc_row]

Tuesday March 15, 2016

By: 0

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Tuesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”March 15, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

Clean and Jerk

EMOMx6: 1 CJ at 75-80%*

*do not exceed these numbers today.[/vc_column_text][vc_column_text delay=”0″]

METCON:

5 Rounds For Time:

4 Deficit Kipping HSPU – you choose the height

6 Pistol Squats each leg

8 Pullups

REST ..

Then 3 X 200 meter sprints[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout*

3 Mile Moderate Pace Run[/vc_column_text][/vc_column][/vc_row]

CrossFit Preferred News and Schedule Change April 4th to April 9th, 2016

By: 0

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”CrossFit Preferred News and Schedule Change April 4th to April 9th, 2016″ font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”April 3rd, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]This week at CrossFit Preferred we are going to be focusing on finding our one rep max for back squat, front squat, bench press, and deadlift.  This will be important to know as we move forward in our programming over the next few months.  Because we will be finding our maxes this week, we will be allowing extra time for strength and the Metcons will be slightly shorter and lighter.  Starting next week we will have tougher programming that will challenge each of you regardless of your fitness level.  Here are a few changes you can expect for this week:

  • Thursday April 7 the 12:30 pm and 4 pm teens class will be cancelled for this week only. Sorry for the inconvenience.  Teens are welcome to join the 5 pm class that day.
  • CrossFit Preferred will now be open MondayFriday at 4 pm for open gym.
  • Bod Pod will be at CrossFit Preferred May 16th starting at 8:30. We will send out a schedule soon for sign up.
  • Nutrition coaching is available for those of you that want to take your training to a new level.  Contact Tiersa LeSueur at tiersalesueur@gmail.com or 480-540-4109 (text or call) to set up a private consultation.

Congratulations to all those that competed in last weekends CrossFit Competition that benefited the Wounded Warriors Foundation.  CrossFit Preferred was well represented. Also congratulations to Andrew Lucero and Cody Livingston for passing the CrossFit Preferred White Level Test this week.  If any of you would like to level test this week please contact one of our coaches to set up a time.

 

Have a great week![/vc_column_text][vc_empty_space][/vc_column][/vc_row]

Tuesday June 14th, 2016

By: 0

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Tuesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”June 14, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

Back Squat

5X2 across[/vc_column_text][vc_column_text delay=”0″]

METCON:

“Schlitz”

4 Rounds:

400 Meter Run

4 MU (sub 12 C2B pull-ups )

40 Double Unders[/vc_column_text][vc_column_text delay=”0″]

ACCESSORY:

Three sets of:

Bent-Over Barbell Row x 10 reps

Rest as needed

L-Sit 20 seconds

Rest as needed[/vc_column_text][vc_column_text delay=”0″]

*Optional CrossFit Endurance Workout*

Run 3 Miles Easy[/vc_column_text][/vc_column][/vc_row]

Monday July 11th, 2016

By: 0

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”July 11, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

WARM UP/SKILL:

9 Minute  EMOM

1- 4-6 HSPU (Strict or negatives)

2- :35 DB Snatch (you pick the weight)

3-30 Double Unders (unbroken) (Add 10 barbell OH Squats if you go unbroken, if you trip, start

your count over)

(*If all/some of the these skills are new for you, spend 9 minutes working on 1 skill)

[/vc_column_text][vc_column_text delay=”0″]

STRENGTH:

Back Squat. 10X1 @ 85%

[/vc_column_text][vc_column_text delay=”0″]

METCON:

AMRAP 15 Minutes

6 OH Walking Lunges (95/65)

8 Box Jumps

12 C2B Pullups

[/vc_column_text][vc_column_text delay=”0″]

ACCESSORY:

300 Meter Sandbag

[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout*

Row 2000 Meters (Build into it and go as fast as you can)

 

The goal is to be CrossFit Preferred Black Level ready for Rowing![/vc_column_text][/vc_column][/vc_row]

Saturday August 6th, 2016

By: 0

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Saturday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”August 6, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

OPTIONAL STRENGTH:

Front Squat

5-5-5-2-2-2-1-1-1×3

AK (Blocks) Squat clean + Push Press

3+3 3+3 2+2 2+2 1+1 1+1 1+1

Box Jumps Max Height 6X3

DB Side Bends 4X15

ISO Hypers 4X :90 body weight

*If you opt for weightlifting today, do one round AFAP of metcon.

[/vc_column_text][vc_column_text delay=”0″]

METCON:

Spend 3 minutes at ea. station for 3 rounds. (36 minutes) for times.  Rest the time you don’t use.

Station 1 – 50/35 Calories of Assault Bike/Row

Station 2 – 50 Double-Unders + 20/15  Push-Ups

Station 3 – Run 400 Meters

Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)

Cool Down: 800 Meters

[/vc_column_text][vc_column_text delay=”0″]

WARM UP:

Run 800 Meters[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout*

See Facebook CrossFit Preferred Endurance Group[/vc_column_text][/vc_column][/vc_row]