CrossFit Preferred News May 9th – 14th, 2016
[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”This week at CrossFit Preferred” 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=”May 8th, 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:
- Olympic Weightlifting Class – Thank you to all that were able to make it Wednesday night to our first Olympic Weightlifting Class. We had a great turn out and Mike went over Snatch technique. This week Mike will be going over Clean and Jerk so if this is a lift that you would like help with make sure you make an effort to come this Wednesday from 6-8 pm
- Nutrition Class and Recipe Exchange – Thank you to all that were able to come to our nutrition class last Thursday night. For those of you who were not able to come your in luck. We were able to record the class and a video will be available soon for all who are interested.
- Gym Wide Coed Competition and BBQ – THIS Saturday May 14th @ 9 am. We are so excited about this event! The competition will kick off at 9 am, then stick around after throwing down with friends and family for the CFP BBQ!! Here is the gym comp breakdown:
Event 1 (chipper) split between athletes
20 Box Jumps (20”)
40 Kettle Bell swings (53/35)
20 Box Jumps
40 Plate Ground to Overhead (45/35)
20 Box Jumps
40 Wall Balls (20/14)
Event 2 – split evenly (15 min cap)
50 Calorie Row – Partner Plank Hold
50 Partner Wall Ball Pass Sit-Ups
400 m Farmer/OH carry (1 Partner Farmer/other OH Plate Carry)
50 DB Thrusters (partner holds dumbbells in bottom of squat)
50 alternating Burpees to Plate
Event 3 – Floater 3 min AMRAP
10 Tire flips then MAX Calorie Row/Airdyne Bike
- Arizona BOD POD -will be back at CFP on May 16th from 2-7 pm. Sign up for your time at https://www.appointment.com/customer/calendar.php# or go to arizonabodyfattesting.com. If you tested with them in January then you will not be charged for your second test.
- T-shirt Order – T-shirts are in!! If you pre-ordered your shirt your account has been charged and your shirt is marked with your name on it. You can pick up at the gym anytime this week. We did order a couple extra so if you missed out on the pre-order ask a coach for size available.
- The Crucible at CrossFit Preferred – We are so excited for this event and we are FILLING UP FAST!! This is an 8 + hour event designed to push you beyond what you think you can do. Be prepared for anything including CrossFit, swimming, rucking and anything else. It is for anybody that has passed our CrossFit Preferred White Level Test or can pass the White Level Test. It is not just for members of CrossFit Preferred. We have limited it to 20 participants and spots are filling fast! Contact Kris at (480) 268-9307 or kris@crossfitpreferred.com Please invite your friends and family to join us for this event!
- You may have noticed our Charity page @ www.crossfitpreferred.com. We have never explained why we decided do this at CrossFit Preferred. Tiersa and I decided that we wanted to start giving $1.00 per membership at CrossFit Preferred to a charity. We have been very impressed with what Feed My Starving Children does as a charity and have enjoyed serving at their facility in Mesa with our family and friends. We have been able to donate $971.00 so far and have provided over 4,413 meals to starving children around the world! Thank you for being a part of our gym it is helping children around the world! Check out their site @ www.fmsc.org
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Workouts for this week:
STRENGTH:
A. FRONT SQUAT
Every minute, on the minute, for 5 minutes:
Front Squat (Please have your numbers ready BEFORE class!)
2 reps @ 60%
2 reps @ 65%
2 reps @ 70%
1 rep @ 75%
1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
1 rep @ 85%
1 rep @ 85-90%
1 rep @ 85-90%
1 rep @ 85-90%
1 rep @ 85-90%
B. (Optional: 50 KB front rack squat, break as needed)
METCON
3 Rounds of:
8 Snatch (95/65 or RX+ 115/75)
10 Strict C2B or strict work (NO KIPPING!)
200 m run/bike/row
TUESDAY
STRENGTH:
A. Build to a heavy Power clean or clean
B.(Optional: 1250 m row @ black level pace or time)
METCON:
EMOM 12
Min 1: 3-4 Bar Muscle Ups
Min 2: 10-15 HSPU (if this is easy go strict 8-10)
Min 3: 40-50 Double Unders (Yes, again, you need to be able to do this unbroken every time)
Accessory:
3 Rounds, rest as needed
4-6 Single arm DB Press each side
12 Single arm DB Rows
15 Bent over rear delt flys
WEDNESDAY
STRENGTH:
A. Deadlift
10@ 45-50%
10@ 55-60%
6@ 65-70%
8@ 70-75%
6@ 80-85%
4@ 80-85%
B. Optional:
3X8 Glute Bridge,
3X6 Landmine Row)
METCON
3 RFT
30 KB swings
30 Burpees
30 T2B
THURSDAY
STRENGTH:
What do you need to do to pass white, red, or black level? DO IT! Weakness? Work on it!
METCON
Cash in: 100 Double Unders
800 m run
80 Sit-ups (anchor feet)
400 m run
40 Sit-ups
200 m run
20 Sit-ups
Cash Out:100 double unders
Accessory:
Stretch and ABS
Whole group stretching, we will be holding stretches for a LONG TIME TODAY. This will take up a good portion of our class today.
CrossFit Preferred Endurance – Meet at Highland High School track at 5:30am or run from the gym to Highland High School at 5:10am.
Track Workout
To be decided. We will be following the CrossFit Invictus Track Workout that come out this week. We did their track workout last week and it was awesome!
FRIDAY
STRENGTH:
Strict Press
5@75%
4@ 80%
3@ 85%
2@90%
1@95%
METCON
3 RFT
10 Thrusters RX 115/75 RX+ 135/95
10 Box Jumps
Rest 4 min
50 Pullups
SATURDAY
3 Rounds of:
400 m run/row/bike
30 Push Press
30 Plank Burpees
Then..
3 Rounds of
400 m
30 Wall Balls
30 Walking Lunges
Then…
3 Rounds of
400 m
30 Air Squats
30 DB Snatch
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2016 09 08