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Workout of the Day – Saturday May 18th, 2019 “Buzz Light Year”

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Metcon

Buzz Light Year Team (Time)

In Teams of 3, with a 30:00 Time Cap:

3 Rounds:

400 Meter Team Run

50 Barbell-Facing Burpees

9 Rope Climbs (15′)

… Directly into…

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)
Starting with the run, the team runs together here. And we can’t start the barbell-facing burpees until all three athletes are back at the barbell. On these following burpees and rope climbs, these are team totals, where one athlete works while the other two rest. In the absence of a rope, let’s complete 35 CTB Pull-Ups per round.

Buzz Light Year Individual (Time)

3 Rounds:

400m Run

15 Barbell-Facing Burpees

3 Rope Climbs (15′)

… Directly into…

10 Power Clean and Jerks (135/95)

10 Power Clean and Jerks (155/105)

10 Power Clean and Jerks (185/125)
In the absence of a rope today, let’s complete 15 CTB pull-ups per round.

Workout of the Day – Thursday May 16th, 2019 “Helen on Repeat”

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Metcon

Helen on Repeat (5 Rounds for time)

On the 4:00 x 5 Rounds:

1 Round of “Helen”

400m Run

21 Kettlebell Swings (53#/35#)

12 Pull-Ups

Mobility

— Upper Body —

1. Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3. Wrist Stretches – 1:00

— Lower Body —

1. Couch Stretch – 2:00/each

2. Pigeon Pose – 2:00/each

3. Butterfly – 1:30

4. Pike – 1:00

5. Straddle – 1:00

6. Kneeling Split – 1:00

Spartan SGX Training – Wednesday May 15th, 2019 at 7:00pm “Rock & Pull”

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Spartan SGX WOD

Rock & Pull (AMRAP – Rounds and Reps)

12:00 AMRAP

200m Row

*2 Dumbbell Hang Clean and Jerks (50#/35#)

20m Dumbbell Single-Arm Overhead Carry (50#/35#)

*Increase by 2 repetitions every round

Spartan Finisher

Sandbag Box Step Overs (EMOM) (AMRAP – Rounds and Reps)

Every Minute on the Minute:

*2 Sandbag Box Step Overs (75#/50#)

*Increase by 2 repetitions every minute

Workout of the Day – Wednesday May 15th, 2019 “Bar Star”

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Metcon

Bar Star Team (3 Rounds for reps)

Workout Definition

“Bar Star” Part #1

AMRAP 7 – Max Overhead Squats

First 50 Reps – 115/85

Second 50 Reps – 135/95

Time Remaining – 155/105

Rest 3:00

“Bar Star” Part #2

AMRAP 7 – Max Bench Presses

First 50 Reps – 135/95

Second 50 Reps – 155/105

Time Remaining – 185/125

Rest 3:00

“Bar Star” Part #3

AMRAP 7 – Max Deadlifts

First 50 Reps – 185/135

Second 50 Reps – 225/155

Time Remaining – 275/185
Score is total reps at each interval.

Bar Star Individual (Time)

For Time:

21 Overhead Squats (95/65)

21 Bench Press (135/95)

21 Deadlifts (185/135)

15 Overhead Squats (135/95)

15 Bench Press (155/105)

15 Deadlifts (255/165)

9 Overhead Squats (185/125)

9 Bench Press (185/125)

9 Deadlifts (305/185)

Workout of the Day – Tuesday May 14th, 2019 “Undercover”

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Strength

Power Clean

6 Sets of 2:

3-Pause Power Clean

Each pause lasts 2 seconds:

Pause #1 – Knee Level

Pause #2 – Jumping Position

Pause #3 – Receiving Position

Set #1 – 60%

Set #2 – 65%

Sets #3+4+5+6 – Build to a heavy.

Rest as needed between sets.

Metcon

Undercover (Time)

3 Rounds:

15 Power Cleans (115/85)

20 Pushups

Into 2 Rounds:

27/21 Cal Row

75 Double-Unders

Into 1 Round:

50/35 Row/Bike
These three parts are all for time. Moving directly from the completion of the first part into the second, and then into the third, we will have a single time to record below.

Spartan SGX Training – May 13th-19th, 2019

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*Announcements*

We have a Spartan Class on Monday and Wednesday at 7:00pm and Saturdays at 7:00am – Coached by Spartan SGX Coach Andrew Lucero!

Next Spartan Race!!

We will be racing the Spartan Sprint Stadium Race at the Cardinals Football State Farm Stadium on Saturday June 15th!

We have created a CrossFit Preferred team!

We are running the age group division around 8:30am depending on your age.

Join us!! You will not regret doing this race! You will understand at the finish line!

Run Workout

For the Thursday Run  Workout meet at Williams Field High School at 5:30am. Please park across the street at the church and walk over.

Monday   

Strength/Skill/Conditioning

Eccentric Ring Pullups (3-3-4-4-5)

5 seconds on descent

Every 2:00 for 10:00

Spartan SGX WOD

Red One (Time)

For Time:
2-4-6-8-10-12
Pushup Sandbag Drags (75#/50#)
12-10-8-6-4-2
Sandbag Sumo Deadlift High Pulls
50m Sandbag / Bucket Carry*

*Alternate Sandbag and Bucket each round

Tuesday – Running Day 

Warm Up

400 meters easy

Workout

45 Minute Jog – Easy Aerobic Run

5 Minutes Rest

Then…

4×100 meter Sprint

2 Minute Rest Between Sprints

Then…

1×200 meter sprint

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Spartan SGX WOD 

Rock & Pull (AMRAP – Rounds and Reps)

12:00 AMRAP
200m Row
*2 Dumbbell Hang Clean and Jerks (50#/35#)
20m Dumbbell Single-Arm Overhead Carry (50#/35#)

*Increase by 2 repetitions every round

Strength

Sandbag Box Step Overs (EMOM) (AMRAP – Rounds and Reps)

Every Minute on the Minute:
*2 Sandbag Box Step Overs (75#/50#)

*Increase by 2 repetitions every minute

Thursday 

Running  Workout – Meet at Williams Field High School at 5:30am

 

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

9 Rounds For Time:

300 meter run (30-60 seconds slower than 1 mile PR pace)

100 meter walk recovery between rounds

Cooldown

400 Easy

Stretch

FRIDAY – Running Day 

30 Minute Easy Run or join us at CrossFit Preferred for a CrossFit workout!

Very important to get time on your feet and build an aerobic base in your running.

Discuss the distance with Andrew or Kris to come up with a plan!

10  Minutes of Stretching and Foam Rolling

SATURDAY

Spartan SGX WOD

Hit the Deck (Time)

For Time:
1600m Run
30 Burpees
1200m Run
30 Burpees
800m Run
30 Burpees
400m Run
30 Burpees

Sunday

Rest Day – This is a great day to relax, stretch, foam roll, sleep extra, take a nap, read and recharge for the next week!

Running Workouts – May 13th-May 19th, 2019

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Announcements

We are officially allowed to do track workouts at Williams Field High School at 5:30am on Thursdays!  They have asked that we park across the street at the church. There are students that use their small parking lot.

We are excited to be back at the track!!

If you are unable to join us on Thursdays at 5:30am you can do this workout at the gym. Grab a friend and have a fun workout!

Running Workouts

If your goal is to improve in CrossFit or your overall fitness do these 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 adapt workouts from Chris Hinshaw’s Aerobic Capacity program. The athletes that are completing these workouts are seeing huge improvements!

These workouts can be completed on the same day you do a CrossFit class or in place of the metcon. If you do both in the same day it is best if you have at least 4 hours of rest between workouts. For those that are super busy with life like most of us do your best!

Workout # 1

Warm Up 

400 Easy

Class Warm Up

Drills/Stretching

Workout:

45 Minute Jog – Easy Aerobic Run

5 Minutes Rest

Then…

4×100 meter Sprint

2 Minute Rest Between Sprints

Then…

1×200 meter sprint

Cooldown

400 meters easy

Stretch

Workout # 2 – Join our CrossFit Preferred Running Group at Williams Field High School Track at 5:30am Thursday May 16th, 2019

Warm Up 

Run 400 Meters

Stretch/Drills

Workout

9 Rounds For Time:

300 meter run (30-60 seconds slower than 1 mile PR pace)

100 meter walk recovery between rounds

Cooldown

400 meters

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. It is very important that you get this time on your feet no matter what your pace is. 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 (602) 430-9060

For those that are feeling ready to run a long run start with 30 to 45 Minutes.