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Road Rash

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CrossFit Preferred – CrossFit

Metcon (Time)

“On the 5:00” x 5 Rounds:

5 DB Hang Clean and Jerk, left arm (50/35)

5 DB Hang Clean and Jerk, right arm (50/35)

10 Alternating Dumbbell Power Snatches

10 CTB Pull-Ups

15/12 Calorie Assault Bike/Row

Record all five rounds, with our score for the day being our *slowest* of the five.
Record all five rounds, with our score for the day being our slowest of the five.

Stimulus wise, we are looking for a loading that allows us to move through the 20 dumbbell repetitions unbroken if we went for it each round. Strategy wise, we may break after the 10 dumbbell hang clean and jerks, so that we can preserve our capacity for the final movements in the round, but we do not need to. This will preserve the conditioning stimulus, which we are after today. A very short and controlled break before the dumbbell snatches is good to go, but it is purely to conserve our grip capacity for the pull-ups if we need it – and the following dumbbell snatches will always be unbroken.

Although the dumbbell catches our eye at first, the CTB pull-ups may prove to be the bigger challenge of the grouping. By the time we approach the pull-up bar, our pulling strength has been taxed. Kipping with our best efficiency as well as being mindful of our pacing here are two pivotal parts to keep in mind especially in the earlier rounds. If it comes to it, break before we need to on the CTB pull-ups, as we know how much time can disappear inside this movement if we have, or come close to, missed reps.

Midline (No Measure)

3 “Giant” Sets, not for score:

20 Weighted Sit-Ups

25 x 4-Count Flutter Kicks

:30s hollow hold

Rest 2:00 between sets.

Athlete’s choice on the weighted AbMat sit-ups, and we are allowed to anchor our feet. Holding a dumbbell or plate across the chest works well here.

On the flutter kicks, the 4-count implies – left, right, left, right. That is a single repetition. Maintaining a tight flutter, these move quickly, but it is indeed a good amount of repetitions. If we need to break these 25 4-counts more than 3 times, we want to modify so that we can complete each round with 2 short breaks or less.

Sea Legs

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CrossFit Preferred – CrossFit

Metcon (Time)

Part A… For Time

In a 15:00 Time Cap:

2 Rounds:

30/21 Calorie Row

25 Box Jump Overs (24″/20″)

20 Front Squats (135/95)

Time Remaining in the 15:00 Cap can be used to “Sea Legs” Part B.
“Sea Legs” is based off a format we saw last year in the Open, during 18.2. With two scores, our first was for time, with our second, being the max load lifted in the time remaining inside the window.

We’ll follow the same format today with a 2 rounds triplet to start our efforts. Any time remaining in a 15:00 window is dedicated towards finding a max effort lift, where athlete’s can take as many attempts as they please – with only the heaviest completed, counting.

Metcon (Weight)

Part B… For Load

Time Remaining in the 15:00 Cap:

Build to a 1RM:

1 Squat Clean

1 Hang Squat Clean

1 Jerk
Using the same barbell from Part A, athletes have the time remaining the 15:00 time cap to build to a max effort lift. This 3-rep complex must be completed unbroken. Once the bar comes off the ground for the first squat clean, it cannot return to the ground until the hang squat clean and jerk have been completed for it to count. Athlete’s choice on the jerk, which is a true “shoulder to overhead”.

Upon finishing Part A and recording our time, we want to take a quick analysis of how much time we have remaining. This is an important first step as if the clock says 8:00, it’s a fairly different course of action than if it says 12:30.

In both instances, we want to give ourselves at least moments of rest, but with taking this quick analysis can help us determine if that rest is 1:30, or if it’s :30s to the first lift.

Given how we were cleaning the barbell from the floor in Part A for the final 20 front squats of the workout, our body is well aware of how a clean feels at that weight. We are safe to climb in loading after our short rest – but in a controlled amount. We have not gone overhead since the start of the workout, and the jerk may very well be the limiting factor for many of us today, given how our legs will be fatigued from two cleans leading into (despite “fresher” shoulders).

From here, we think through generally three “themes”.

A “safe weight”

A “goal weight”

And a “reach weight”

Skill

Alternating “On the Minute” x 12 (6 Rounds):

Minute 1 – 50 Double-Unders

Minute 2 – 50′ Handstand Walk

Active Recovery

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CrossFit Preferred – CrossFit

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Metcon (Time)

800m run/row

3 Rounds:

10 Pushups

15 4-Count Flutter Kicks

20 Air Squats

800m run/row

3 Rounds:

10 Pushups

15 4-Count Flutter Kicks

20 Air Squats

800m run/row

Mobility

— Upper Body —

1. Puppy Pose – 1:00

youtu.be/GJmSVwsnQaI

2. Shoulder to Floor – 1:00/each

youtu.be/D0li2U56nO4

3. Wrist Stretches – 1:00

youtu.be/-L-8YRim2nw

— Lower Body —

1. Couch Stretch – 2:00/each

youtu.be/kbId9zYgoFQ

2. Pigeon Pose – 2:00/each

youtu.be/n5M-JlU210I

3. Butterfly – 1:30

youtu.be/mdYNs0nV5-8

4. Pike – 1:00

youtu.be/WSkPQ1lXfNk

5. Straddle – 1:00

youtu.be/HZRZ18fDleg

6. Kneeling Split – 1:00

youtu.be/0yxwdjCtM1Y

Spartan SGX Training – Wednesday January 16th, 2019 at 7:00pm “Scuffed Shoes”

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Strength/Skill

Dead Hang / Jump Rope

Dead Hang / Jump Rope Complex

10:00 EMOM

Odd: 30 Seconds Dead Hang

Even: 30 Seconds Max High Knee Single Unders

Spartan SGX WOD

Scuffed Shoes (Time)

For Time:

:30 Dead Hang*

400m Run

100m Bucket Carry

200m Run

1 Rope Climb

400m Run

100m Dumbbell Farmer’s Carry (50#/35#)

200m Run

2 Tire Flips

400m Run

:30 Dead Hang*

*2 Shoulder Taps every :10

Workout of the Day – Wednesday January 16th, 2019 “Frank the Tank”

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Strength

Back Squat

On the Minute x 8 Sets:

2 Repetitions

Sets 1+2 – 60% of 1RM Back Squat

Sets 3+4 – 65% of 1RM Back Squat

Sets 5+6 – 70% of 1RM Back Squat

Sets 7+8 – 75% of 1RM Back Squat

Set a box, or stack plates, so that we squat to just slightly below parallel.

On the box squat, we are looking for speed out of the bottom. Coming from a dead stop on the box, is our focus to accelerate to extension, training the explosiveness of our posterior chain.

Followed by:

3 Sets of 2

Set #1 – 83%

Set #2 – 85%

Set #3 – 87%

Metcon

Frank the Tank (3 Rounds for reps)

In a 5:00 Window…

50 Wall Balls (20/14) *Females 9′

Time remaining, AMRAP:

12 Deadlifts (185/135)

12 Barbell Facing Burpees

Rest 5:00,

In a 5:00 Window…

35 Wall Balls (20/14) *Females 9′

Time remaining, AMRAP:

9 Deadlifts (225/155)

9 Barbell Facing Burpees

Rest 5:00

In a 5:00 Window…

20 Wall Balls (20/14) *Females 9′

Time remaining, AMRAP:

6 Deadlifts (275/185)

6 Barbell Facing Burpees
In each part, we have a “buy-in” of wall balls. As soon as you complete this buy-in, you have the remainder of the five minute window to accumulate rounds of deadlifts and burpees. The deadlifts climb in weight, while the repetition scheme reduces from 12 reps to 9, and finally to 6. All three parts are considered separate scores.

We want to choose our deadlift weights accordingly to match the stimulus of the workout.

Part #1 – A weight we could deadlift for 25+ repetitions unbroken, when fresh.

Part #2 – A weight we could deadlift for 20+ repetitions unbroken, when fresh.

Part #3 – A weight we could deadlift for 15+ repetitions unbroken, when fresh.

Workout of the Day – Tuesday January 15th, 2019 “Chain Reaction”

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Gymnastics

Muscle-ups

10:00 Effort on Athlete’s Choice:

Bike, Row, or Run 400

On the 2:00 – 30% of Max Ring Muscle-Ups

On the 4:00 – 40% of Max Ring Muscle-Ups

On the 6:00 – 50% of Max Ring Muscle-Ups

On the 8:00 – 40% of Max Ring Muscle-Ups

On the 10:00 – 30% of Max Ring Muscle-Ups

Metcon

Chain Reaction (Time)

3 Rounds:

21/15 Calorie Assault Bike/Row

7 Pull-Ups

7 Toes to Bar

7 Chest to Bar Pull-Ups

Directly into…

3 Rounds:

9 Power Cleans

9 Push Jerks

Rx Barbell – 135/95

This is a two-part workout, with a single total time being our score today.

Spartan SGX Training – January 14th – 20th, 2019

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*Announcements*

Join the CrossFit Preferred Team for the Spartan Sprint Race February 9th at 10:30am! We have a great team and it is going to be such a fun time!

This will push you in your training the next couple weeks!

It is a 3-4 mile race with obstacles and we can prepare you for this race no matter what shape you are in right now!

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

Run Workout

For the Thursday Run  Workout meet at CrossFit Preferred at 5:30am

Next Spartan Race!!

We have created a CrossFit Preferred Team! We are racing the Sprint Race Saturday February 9th at 10:30am. Join us!!

Use this code to save 15% off the regular price or 20% off the Spartan Race Annual Pass: SGX191222

January Monthly Challenge!

Complete 500 Strict Pull Ups (no Kipping or Butterfly Pull Ups) in the month of January!

If you do 25 Pull Ups 5 days per week you will hit 500 Pull Ups.

If you do not have a Strict Pull Up start where you are at and do Ring Rows, Bar Holds, Negative Jumping Pull Ups or Australian Pull Ups.

Monday   

Strength/Skill

Eccentric Pullups 

5 sets of 5 repetitions
-5 seconds on descent

Spartan SGX WOD

Black Label (Part I) (AMRAP – Rounds and Reps)

10:00 AMRAP
1000m Row

Then, in remaining time…

AMRAP of:
3 Chest-to-Bar Pullups
6 Burpees
9 Jump Squats
2 Rounds of…
3 Sandbag Deadlifts (75#/50#)
2 Sandbag Hang Power Cleans
1 Sandbag Shoulder-to-Overhead

-5:00 Rest-

Black Label (Part II) (AMRAP – Rounds and Reps)

10:00 AMRAP
1000m Row

Then, in remaining time…

AMRAP of:
3 Chest-to-Bar Pullups
6 Burpees
9 Jump Squats
2 Rounds of…
3 Sandbag Deadlifts (75#/50#)
2 Sandbag Hang Power Cleans
1 Sandbag Shoulder-to-Overhead

Tuesday – Running Day 

Warm Up

400 Meters easy

Workout

3 Rounds of:

800 meters (1 Minute to 1:30 Slower than 1 Mile PR Pace)
400 meters (30 Seconds to 1 Minute Slower than 1 Mile PR Pace)
200 meters (1 Minute Faster than 1 Mile PR Pace)

3 minutes  rest between  reps and 5 minutes rest between sets

Cooldown

400 Meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill:

Dead Hang / Jump Rope 

Dead Hang / Jump Rope Complex
10:00 EMOM
Odd: 30 Seconds Dead Hang
Even: 30 Seconds Max High Knee Single Unders

Spartan SGX WOD

Scuffed Shoes (Time)

For Time:
:30 Dead Hang*
400m Run
100m Bucket Carry
200m Run
1 Rope Climb
400m Run
100m Dumbbell Farmer’s Carry (50#/35#)
200m Run
2 Tire Flips
400m Run
:30 Dead Hang*

*2 Shoulder Taps every :10

Thursday 

Running  Workout – Meet at CrossFit Preferred at 5:30am

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

5 × 4 minutes with 1 minute rest between reps

Run a pace 1 minute 30 seconds to 2 minutes slower than 1 mile PR Pace. Still run your fastest pace you can sustain but pace yourself.

Cooldown

400 Easy

Stretch

FRIDAY – Running Day 

60 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

Warm Up

Coaches Choice

Spartan SGX WOD

Stacked On (Time)

For Time:
150 Kettlebell Swings (53#/35#)

Every Minute on the Minute:
4 Lateral Burpees over Kettlebell

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 – January 14th -20th, 2019

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Running Workout For Thursday January  17th, 2019 

Meet at CrossFit Preferred at 5:30am 

Warm Up 

400 Easy
Do Class Warm Up

Drills/Stretching

Workout:

5×4 minutes with 1 minute rest between reps

Run a pace 1 minute 30 seconds to 2 minutes slower than 1 mile PR Pace. Still run your fastest pace you can sustain but pace yourself.

Cooldown

400  Easy

Stretch

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 improvements!

Warm Up 

Run 400 Meters

Stretch/Drills

Workout 

 3 Rounds of:

800 meters (1 Minute to 1:30 Slower than 1 Mile PR Pace)
400 meters (30 Seconds to 1 Minute Slower than 1 Mile PR Pace)
200 meters (1 Minute Faster than 1 Mile PR Pace)

3 minutes  rest between  reps and 5 minutes rest between sets

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. 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.

Workout of the Day – Monday January 14th, 2019 “Double Date”

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Strength

Power Snatch

Snatch Primer (A)

On the Minute x 5 (Minutes 0:00-5:00):

1 Halting Power Snatch

3 Halts – Just off floor, knee-level, pockets. 2 seconds at each position.

Set #1 – 50% of 1RM Snatch

Set #2 – 55% of 1RM Snatch

Sets #3+4+5 – 60% of 1RM Snatch

Inside our first primer, our aim is to refine our positions, under static conditions. Moving through each checkpoint, let’s ensure our midline is on and strong with the bar tracking close to the body. This is our chance to refine the intricate balance of our weight throughout our feet, setting us up for added speed in our second primer.

Snatch Primer (B)

On the Minute x 5:

1 Snatch Pull

1 Snatch High Pull

1 Power Snatch

Set #1 – 60% of 1RM Snatch

Set #2 – 65% of 1RM Snatch

Sets #3+4+5 – 70% of 1RM Snatch

After confirming our positions with the static holds in primer (A), now let’s move through these positions with speed.

Snatch Pull – Full pull from the ground, with a big shrug at the top… but the arms stay long and loose.

Snatch High Pull – Same as the first repetition, but now we do bend the arms upon extension. With elbows tracking high and to the outside, aim to being the bar to roughly heart level.

Power Snatch – A full repetition to build on the previous two pulls, which will lead us as well into the heavy singles to follow in the final five minutes.

Snatch

On the Minute x 5:

1 Power Snatch, building to a heavy.

Start between 70-75%, building as seen fit for a heavy single for the day.

Metcon

Double Date (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hang Power Snatches (95/65)

60 Double-Unders

15 Overhead Squats (95/65)

30/21 Calorie Row
Stimulus today calls for a lighter barbell, where conditioning can be refined. Looking for a loading that we could hang power snatch for at least 21 repetitions, unbroken, when completely fresh. Strategy may very well have us break the first set, but it is a loading we are confident we could move through each 15 repetitions with at most 2 quick breaks.