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Machete

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CrossFit Preferred – CrossFit

Bench Press (6 Sets)

6 Sets:

Bench Press

All Sets Based on 1RM Bench Press

Set 1-2: 4 @ 80%

Set 3-4: 3 @ 85%

Set 5-6: 2 @ 90%

Deficit Strict HSPU Base Cycle 2021 (5 Rounds for reps)

Deficit Strict Handstand Push-ups

[BASED ON MAX SET OF STRICT HANDSTAND PUSH-UPS FROM WEEK 1]
5-9 Unbroken: 3-2-2-2-1

10-14 Unbroken: 4-3-3-3-2

15-19 Unbroken: 9-8-7-7-6

20-24 Unbroken: 12-10-8-8-6

25+ Unbroken: 18-15-12-10-6

Machete (Time)

For Time [25 Minute Cap]:

1 Round of “Macho Man”

50 Double Unders

2 Rounds of “Macho Man”

50 Double Unders

3 Rounds of “Macho Man”

50 Double Unders

4 Rounds of “Macho Man”

50 Double Unders

5 Rounds of “Macho Man”

50 Double Unders

Barbell: 135 / 95 lb

1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks
Scale

75 singles

Indy 500

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CrossFit Preferred – CrossFit

Back Squat (4X3)

All reps at 95% 1RM

Form over loading.

Weighted Strict Pull Ups Base Cycle 2021 (5 Rounds for weight)

BASED ON MAX SET OF STRICT PULL-UPS FROM WEEK 1
5-9 Unbroken: 3-2-2-2-1

10+ Unbroken: 4-3-3-3-2

*Rest as needed between sets.

*Build in weight each set.

Indy 500 (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Alternating Single Dumbbell Power Snatches 70 / 50 lb

15 Lateral Dumbbell Burpees

High Voltage

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CrossFit Preferred – Spartan SGX

Spartan SGX WOD

High Voltage (Calories)

AMRAP 16:

Max Calorie Row

[On the 0, 4, 8, 12]:

5 Sandbag Over-the-Shoulder Cleans (75 / 50 lb)

10 Box Jump Overs (24″/20″)

20 Double Unders

[On the 2, 6, 10, 14]:

5 Sandbag Box Step Overs (75 / 50 lb) (24″/20″)

10 Sandbag Squats

20 Double Unders

Spartan Finisher

Farmer’s Carry Shuttle (Time)

For Time:

200 Meter Sprint

100 Meter Farmer’s Carry

200 Meter Sprint

Kettlebells – 2 × 70 lb’s / 53 lb’s

CrossFit Preferred Happenings October 2021

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IN THIS ISSUE…

  1. Nutrition Talk: Navigating a Healthy Holiday
  2. Member Spotlight – Clay & Jaclyn Oliver
  3. Committed Club September 2021 Winner! 
  4. Athlete’s Corner
  5. CrossFit Preferred Calendar of Events – CFP Fall Festival November 20th!!
  6. The Preferred Experience Podcast
  7. Welcome New Members
  8. Birthdays & Member Anniversaries

Nutrition Talk With Tiersa & Meghan

Family Nutrition 

Mark your calendars for Tiersa and Meghan’s FREE Nutrition Talk Monday October 25th at 7:00pm!

This month’s talk will be about Navigating a Healthy Holiday🎄🎃🦃. We’ll give you tips so you can be ready for this holiday season.
We’ll also be sharing some of our favorite healthy holiday dishes.👩🏻‍🍳🥘🍲🧆

Join Zoom Meeting
https://us02web.zoom.us/j/2967840518?pwd=K3VPdm5EYnBXMytJOEF1RTFvajVydz09

Meeting ID: 296 784 0518
Passcode: 277996

 If you are interested in scheduling your nutrition consultation click the link below!

Like always bring your questions for our Q&A after the talk as well. 🧐🤔

Member Spotlight

Today we have Clay and Jaclyn on our Podcast .We get to know them and learn about their fitness and nutrition journey over the years.

Clay and Jaclyn have been focusing on nutrition with Tiersa in our one on one nutrition program for the last 5 months.

This experience has opened their eyes to how important fueling your body is and how you can train your body to burn more calories by being purposeful in your nutrition. They have seen great success over the last few months and love to see what they are learning about themselves.

Committed Club Winner For Second Quarter & September 2021 

Second  Quarter Raffle Winner is Richard Prescott!

Richard your 1/2 month credit will be applied in Wodify!

September  2021 Monthly Raffle Winner is Maria Spitzer!

Maria Your $50 retail credit will be applied in Wodify!

Congratulations Maria and Richard!

Learn more about the CrossFit Preferred Committed Club @ https://crossfitpreferred.com/september-2021-third-quarter-committed-club-who-made-the-cut/

Athletes Corner 

Congratulations to Stevie and her husband Gerson for the birth of their baby boy!

Congratulations to Andrew, Kris, Maria, Cassie and Carolyn who ran the Spartan race in Tahoe!
Congratulations to Seth for competing in the Spartan Beast in Big Bear California!

CrossFit Preferred Calendar of Events

  • Join us Monday October 25th at 7:00pm via Zoom for a Nutrition Talk on:  Navigating a Healthy Holiday
  • Join our Spartan Team on Saturday November 6th for a Spartan Super Race! Sign Up @ https://race.spartan.com/en/race/detail/6943/overviewThis is a very fun race! Be sure to sign up under the CrossFit Preferred Team and let a coach know you signed up! 😁

  • CrossFit Preferred Fall Festival Saturday November 20th from 2:00pm to ???  Dinner served at 5:00pm! Corn Hole and Spike Ball Tournament, Games and fun for the kids! Look for a sign up sheet coming soon!
  • DC Slam Team Comp Saturday Nov. 6th RX, Nov. 7th Masters and Scaled. We have a couple members from the gym who are signed up and competing on both days.

The Preferred Experience Podcast 

Did you know that CrossFit Preferred has a podcast! Every Wednesday a new podcast drops! It is available on any of your favorite podcast platforms including Apple Podcasts, Spotify, YouTube and many more!

Listen to our latest episode

Welcome New Members for September!

Blaine Baker
Darrin Tadytin
Ravi Teja Gadde
Monica Johnson
Jackie and Brandon Brown
Felicia Derepentighy and John Kelly
Taylee Tompkins
Charles Dobbs
Scott Watkins
Kelli Favata

Birthdays & Member’s Anniversaries

Birthdays

Pat Harris   October 9th

Kaleigh Lines   October 10th

Cindy Kuna  October 11

Chris Dawson  October 12th

Molly Bollig   October 13th

Olivia Koenen  October 14th

Seth Troutt    October 17th

Angela Druley    October 20th

Celeste De La Cruz  October 20th

Cheyann Tucker   October 21st

Tayler Troutt  October 22nd

Autumn Sutherland  October 23

Jaren Kottraba   October 23rd

Elizabeth Johnson   October 24th

Jackie Brown    October 30th

Anna Wisniewski  October 30th

Kaitie Baker   October 30th

1 Year!
Andrew MacDonald
Amalia Feliciano
Spencer Hastings
Tyrel Brunson
Kevin Johnson 

 

“I Love This Bar” CrossFit WOD – Friday October 22nd, 2021

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Strength

Snatch (5X3)

5 Sets:

3 Squat Snatches

All sets performed @ 75-80% of 1RM Snatch

Deficit Strict HSPU Base Cycle 2021 (5 Rounds for reps)

Deficit Strict Handstand Push-ups

[BASED ON MAX SET OF STRICT HANDSTAND PUSH-UPS FROM WEEK 1]
[BASED ON MAX SET OF STRICT HANDSTAND PUSH-UPS]

5-9 Unbroken: 3-2-2-1-1

10-14 Unbroken: 4-3-3-2-2

15-19 Unbroken: 9-8-7-6-6

20-24 Unbroken: 12-10-8-6-6

25+ Unbroken: 18-15-12-8-6

Deficit: 2″/1″

Metcon

I Love This Bar (2 Rounds for reps)

AMRAP 7:

Max Power Snatches 115 / 85 lb

On the Minute:

7 Toes to Bar

Rest 6 Minutes

AMRAP 7:

Max Bar-Facing Burpees

On the Minute:

7 Push Presses 115 / 85 lb

“Tighten Up Team” CrossFit WOD – Thursday October 21st, 2021

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Strength

Seated Legless Rope Climb Base Cycle 2021 (AMRAP – Reps)

[BASED ON 3 MINUTE MAX LEGLESS TEST FROM WEEK 1]
1-3 Reps: Accumulate 2 Reps

4-6 Reps: Accumulate 4 Reps

7+ Reps: Accumulate 6 Reps

Metcon

Tighten Up Team (Time)

Teams of 3: For Time

Buy In

100/80 Cal Bike

Into… 4 Rounds

30 Push Ups

45 Hollow Rocks

45 Superman

60 DB Bent Over Row 50/35

75 AbMat Sit-Ups

Cash Out

100/80 Cal Bike