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Cement Mixer

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CrossFit Preferred – CrossFit

Tempo Front Squats

On the 2:00 x 6 Sets:

2 Tempo Front Squats

5 Second Negative

2 Second Pause In Bottom

Sets #1+2 – 2 Reps @ 62% of 1RM Front Squat

Sets #3+4 – 2 Reps @ 67% of 1RM Front Squat

Sets #5+6 – 2 Reps @ 72% of 1RM Front Squat

Focusing on positioning today in our controlled tempo paces. All repetitions come from the rack. During the course of each squat repetition, let’s pay due diligence towards always fighting for a better position. We can always be taller, we can always lock in our midline harder, and we can always drive our elbows higher.

Cement Mixer (Time)

Every 3:00 for 7 Sets:

400 Meter Run

12 Toes-to-Bar

Starting on the 0:00, complete a 400 meter run + 12 TTB. Time remaining in the 3:00 window is rest. The next round starts on the 3:00, with the following round on the 6:00, and the 9:00 thereafter. Your score in this workout is your slowest round. As an example, if an athlete’s set times finish at – 2:05, 2:03, 2:05, 2:09, 2:19, 2:30, 2:16…. their score today would be 2:30 (the slowest round).
With only the slowest round counting in this workout, we look towards a great opportunity to hone our pacing strategy. First portion to look at is the running – visualize yourself completing a 2 Mile Run. The pace we would hold for such an effort is appropriate here… avoid the temptation for that first round to be overly aggressive. If we are rowing today due to a limitation or injury, row equal meters.

On the TTB’s – modify to match this stimulus. We must be done with the first round by the 2:20 mark. If we are 6 repetitions in at the 2:20 mark, our goal is to maintain 6 repetitions throughout the workout. What we do not want to have here is that first round finishing at 2:40 or later… ultimately that will result in missing a start time later in the workout, and will also result in diminished intensity. At the 2:20 mark, whichever TTB number we are on, that is our goal for the remaining 6 rounds.

Twisted Open

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CrossFit Preferred – CrossFit

Twisted Open (Time)

Teams of 2

36-30-24

Cluster 135/95

Bar facing Burpee

Ever 4:00 minutes and at 0.00

Run 200M as a team

Team can split work however they like but must both complete the run before work can be performed.

Choose a weight you can do 5 Unbroken Clusters when fresh.

Running Workouts – July 16th-21st, 2018

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Track Workout For Thursday July 19th, 2018

Warm Up 

800 Meters
Drills/Stretching

Repeat  for 4 Rounds: 

800 meters (Run 30 to 60 Seconds Slower Than 1 Mile PR Pace)

1 minute rest

4×150 meters (Run 60 to 90 Seconds Slower Than 1 Mile PR Pace)

30 seconds rest between all 150’s

No additional rest between rounds. Recovery is the slower pace.

Additional Workout This Week

If your goal is to improve in CrossFit or your overall fitness do the two running workouts we post each week in addition to your CrossFit Workouts. You will notice a huge difference in your workouts in class and overall fitness.

For the workouts we do each week you need to know you 1 Mile PR time and 400 Meter PR time.

We follow workouts from Chris Hinshaw’s Aerobic Capacity workouts. The athletes that are completing these workouts are seeing huge improvement!

Warm Up 

800 Meters easy

Stretch and Loosen Up

Workout

3 x 200m at fast pace (run 30-60 seconds faster than YOUR 1 mile PR Pace)

2min rest between each 200 Meters

Rest 5 minutes then repeat

3 x 200 meters at very fast pace (run 90 to 120 seconds faster than YOUR 1 mile PR Pace)

2 minutes rest between each 200 Meters

Cooldown

Stretch and Foam Roll

Bonus Running Workout

If your goal is to improve your running/Spartan Races and run some races you need to throw in a long run each week. This run is something you will do in place of a CrossFit Workout.

Discuss your goal with me and I will help you come up with a plan. You can text or call me (Kris LeSueur) at (480) 268-9307

For those that are feeling ready to run a long run start with 30 to 45 minutes and record your distance. Increase the distance a small percentage  each week and build up.

Thanks to Aerobic Capacity for these great workouts that we have adapted for all of us. It is making a huge difference for everybody that has been following this programming.

Announcements

Currently we offer 3 FREE COMMUNITY WORKOUTS PER WEEK with us at CrossFit Preferred! Please invite your friends and family!

Thursday we have a track workout at the Highland High School track at 5:30am

Currently on Saturday we are offering a FREE Spartan SGX Training Class at 7:00am 

We also offer a FREE CrossFit Class at 9:00am! 

Both the Spartan Class and the CrossFit Classes are beginner friendly. We do not do technical lifts in these two classes. If you are experienced you will still get a great workout!

Refer A Friend 

Got a friend who wants to transform their life and body and have a blast doing it? Refer them to CrossFit Preferred, and we’ll reward you both! Just give us your friend’s name and email address, and we’ll send them an offer $50 off their first month of training! When they sign up, you’ll get $50 off your next month, too. Everybody wins!

Go to: https://crossfitpreferred.com/refer-a-friend/

Death Race

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CrossFit Preferred – CrossFit

Death Race (Time)

5 Rounds:

15/10 Calorie Assault Bike (20/16 Row)

10 Burpees

Deadlift

3 Sets of 6 – Deadlift

2 Sets of 8 – Sumo Deadlift

2 Sets of 12 – Romanian Deadlift

Aim is to build steadily to a moderately heavy load, and complete all sets across. In terms of percentages we are not looking to move far past 70% on our conventional deadlift on the 3×6. The following accessory movements are to be completed at far lighter loads, focusing on technique.

Liquid Cocaine

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CrossFit Preferred – CrossFit

Power Clean & Jerk

On the Minute x 10:

Hang Power Clean + Power Clean + Split Jerk

Sets #1+2 – 65% of 1RM CJ

Sets #3+4 – 68% of 1RM CJ

Sets #5+6 – 71% of 1RM CJ

Sets #7+8 – 74% of 1RM CJ

Sets #9+10 – 77% of 1RM CJ

Liquid Cocaine (Time)

5 Rounds:

5 Power Clean and Jerks (155/105)

10 Chest to Bar Pull-Ups
From a macro-level, our focus is almost always first on the pull-ups. It is here where athlete’s can fall off significantly in their pacing if they open to aggressively in the first set(s). The barbell is on the slightly heavier side, but our mindset there is quick singles. Recognizing that this is a “pull pull” combination, and how our grip-strength will be tested, smaller sets on the barbell is almost always the recommended route for athlete’s so that we can preserve our capacity on the pull-up bar.

An angle to take at this workout, is to visualize ourselves completing 50 CTB Pull-Ups for time, if we had to complete it in even sets. For many athlete’s as an example, they may move directly to 5’s knowing that towards the latter half of the total, their ability to cycle larger sets would simply require much larger breaks. For that specific athlete, moving right to 5’s in “Liquid Cocaine” is an option worth considering.

Sore Subject

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CrossFit Preferred – CrossFit

Back Squat

On the Minute x 12 (3 Rounds):

Minute #1 – 5 Reps @ 75% of 1RM

Minute #2 – 3 Reps @ 80% of 1RM

Minute #3 – 1 Rep @ 85% of 1RM

Minute #4 – Rest

SoreSubject (2 Rounds for reps)

Alternating Tabata:

A) Empty Barbell Back Squats

B) Double-Unders
In this workout, we will be operating in “Tabata Intervals”. That is, 20 seconds of work, followed by 10 seconds of rest. Given how this is an alternating Tabata, we are alternating movements each round. Traditionally, a Tabata is 8 intervals of the 20/10. With our two movements, we will complete eight intervals on each movement.

To walk through the flow for clarity (below is a running clock)

20 seconds of Back Squats, 10 seconds of rest

20 seconds of Double-Unders, 10 seconds of rest

20 seconds of Back Squats, 10 seconds of rest

20 seconds of Double-Unders, 10 seconds of rest

That would complete 2 full rounds, of the 8 total.

Scoring is our lowest round for each movement. As an example, here is an athlete’s scores:

Back Squats – 11-10-10-10-10-10-9-10

Double-Unders – 40-40-38-35-35-35-35-35

Lowest totals for the above athlete would be 9 back squats, and 35 double-unders, entered into the respective trackers below.

“TURTLE CLUB”

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CrossFit Preferred – CrossFit

Metcon (Time)

21 Overhead Squats, 200m Run

21 Thrusters, 200m Run

15 Overhead Squats, 200m Run

15 Thrusters, 200m Run

9 Overhead Squats, 200m Run

9 Thrusters, 200m Run

Barbell – 95/65

Accessory

Gymnastic Stamina

Not for Time:

21-18-15-12

Kipping Handstand Pushups

Toes to Bar

Doce

By: 0

CrossFit Preferred – CrossFit

Deadlift (8X2 on the 1:30)

Set #1 – 2 Reps @ 60% of 1RM Deadlift

Set #2 – 2 Reps @ 65% of 1RM Deadlift

Set #3 – 2 Reps @ 70% of 1RM Deadlift

Set #4 – 2 Reps @ 75% of 1RM Deadlift

Set #5,6,7,8 – 2 Reps @ 80% of 1RM Deadlift

Doce (Part 1) (AMRAP – Rounds and Reps)

“Doce” Part 1

AMRAP 4:

27 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Doce (Part 2) (AMRAP – Rounds and Reps)

“Doce” Part 2

AMRAP 4:

27 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Doce (Part 3) (AMRAP – Rounds and Reps)

“Doce” Part 3

AMRAP 4:00

27 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)
On the row, we are looking to push outside our comfort zone here. This is by no means a sprint, but the rest intervals between each part allow us to push our pace. Rowing at or slightly faster than your 2K pace is advisable here to clear through these calories with time to spare for the remaining two movements.

On the power cleans, we are looking for sets. Not fast singles today. We are looking for a loading that allows you to open with 5+ repetitions to start, and even at so, we are able to come back to the bar only seconds later for another set. Lighter is more challenging here today.

On the burpee box jump overs, we are completing these “Open” style. That is, box facing. To be Rx, a two-foot jump is required. Step-up and overs are absolutely allowed, but to be Rx we will need to complete the two-foot takeoff.

It will be challenging to complete a single round of this workout as Rx. The 4:00 window will close fast, so we want to move with a purpose on all three movements. As with the majority of our interval training that we have been completing recently, it is less about maintaining a perfectly even score (we still want to strive for so, if not beat the previous round in this workout), but more about bringing intensity.