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Boxed Out

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CrossFit Preferred – CrossFit

Rope Climb (Time)

4 Rounds:

15/12 Calorie Assault Bike

2 Rope Climbs (15′)

A workout we will repeat towards the end of the current cycle.

If we are using a rower in lieu of a bike, complete 21/15 calories per round.

Boxed Out (Time)

For Time:

800m Run, 21 Hang Power Snatches, 21 Burpee Box Jumps

400m Run, 15 Hang Power Snatches, 15 Burpee Box Jumps

200m Run, 9 Hang Power Snatches, 9 Burpee Box Jumps

Barbell – 95/65

Burpee BJ – 24″/20″

If we are not able to run today, complete for equal distance on the rower.

Stimulus wise, we are looking for a power snatch loading that we could cycle for 21+ repetitions when fresh, without question in our mind. Coming from the hang position today, we are looking to bite into large sets. On the opening set of 21 repetitions, in other words, we are looking for no more than 2 quick breaks.

Smooth Criminal

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CrossFit Preferred – CrossFit

Max Strict HSPU (AMRAP – Reps)

1 Set: Max Effort Strict Handstand Pushups

Following, rest as needed, into 4 Sets:

40% of the above Max Set of Strict Handstand Pushups

6 Tempo Ring Rows

After our max effort set, we have our four sets, not for time, of strict handstand pushups and tempo ring rows.

Squat Clean

On the 0:00 – 1 “Big Clean” Complex @ 50%

On the 4:00 – 1 “Big Clean” Complex @ 55%

On the 8:00 – 1 “Big Clean” Complex @ 60%

On these repetitions, we will be completing only the squat cleans of the classical “Big Clean” Complex.

These percentages are based off our 1RM Squat Clean.

Each complex is a total of (9) repetitions:

1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean

1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean

1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean

The aim is to hold onto the bar for all (9) repetitions.

Smooth Criminal (AMRAP – Rounds and Reps)

AMRAP 15:


60 Double Unders 


30 Wallballs (20/14)


15 Deadlifts (245/165)

Weight on the deadlift in “Smooth Criminal” should be something that athletes could complete in a maximum of 3 sets every round.

Workout of the Day – Thursday November 15th, 2018 “Recovery Thursday”

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Strength

Back Squat

Week #2 of our “Hatch” squat variation.

This week, we will be keeping our volume the same from last week, but increasing the percentage on each set between both the back and front squats.

8 Repetitions @ 62%

6 Repetitions @ 72%

4 Repetitions @ 77%

Rest as needed between sets, aiming to keep it to 3:00 or less.

Front Squat

3 Sets of 5 @ 67%

Much like our above back squats, rest as needed between sets, with the aim to be 3:00 or less.

Metcon

Garage Wod (Time)

5 RFT

400M Run

20 DB Snatch 50/35

10 Pull Ups

Mobility

Recovery Thursdays.

Optional If Time Permits:

— 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

Workout of the Day – Wednesday November 14th, 2018 “Breaking Bad”

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Metcon (No Measure)

21-18-15-12-9:

Kettlebell Swings (53/35)

25′ Handstand Walk

With a tracked score below, we are purely keeping tabs on our finishing time for recording purposes. With that in mind, this piece is intended to be for practice – let’s move with technique in mind here, so that tomorrow we’re better for it.

Modify the handstand walk in distance, or by modifying a substitute such as:

Wall Walks

Handstand Hold Weight Shifting (on wall)

Metcon

Breaking Bad (Time)

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

Rx – 205/145

Stimulus wise, we are looking for a loading that we are confident we could complete ~15 repetitions unbroken with, when fresh. Heavy and challenging, but unbroken through the first handful of sets, with at most one break per round on the 8’s and 10’s.

Spartan SGX Training – November 12th-18th, 2018

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*Announcements*

For the Thursday Track Workout meet at CrossFit Preferred at 5:30am moving forward – Highland High School has no plans to reopen the track.

Monday  

Strength/Skill:

Coaches Choice

Metcon

Veteran’s Day Hero WOD

“Whitten”

5 Rounds for Time:

22 Kettlebell Swings (70#/53#)

22 Box Jumps (24”/20”)

400m Run

22 Burpees

22 Wall Balls (20#/14#)

Tuesday – Running Day 

Warm Up 

400 Meters easy

Stretch and Loosen Up

Workout

30 minute easy aerobic threshold run that includes 10 x 15 second fast surges and 10 x 7 second max effort sprints  (within 30 minutes).

Target an aerobic threshold pace based on your heart rate.

A good rule for your targeted heart rate is 180 minus your age.

Cooldown

Stretch and Foam Roll

Wednesday

Strength/Skill:

Farmer’s Carry / Jump Rope Complex

EMOM 8

Odd – 50m Single-Arm Farmer’s Carry

Even – :30 max High Knee Single Unders

Metcon 

“Clustered”

10:00 AMRAP

15 Calorie Row

10 Dumbbell Deadlifts

5 Dumbbell Clusters

50m Dumbbell Farmer’s Carry*

Rx – 50#/35# Dumbbells

*One arm overhead

Thursday 

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

 

Warm Up 

800 Meters Easy

Drills/Stretching during rest

Workout:

Repeat 6 Times: 

50 meter max effort sprints then straight into a 350 meter run (run 2 minutes slower than 1 mile PR Pace)

3 minutes rest between sets.

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

Metcon

“Thicker Than Mud”

3 Rounds for Time:

1.5 Mile / 1 Mile / 0.5 Mile Run

10 Strict Pullups

200m Bucket Carry

30 Air Squats

50m Bear Crawl

Round 1 – 1.5 mile run

Round 2 – 1 mile run

Round 3 – 800m run

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!

Announcements

Here is a Coupon Code to sign up for the Spartan Races below: ARIFIXED

You can use this code for the Spartan Super & Sprint Race in Laughlin, NV November 16th-18th, 2018

and

The Spartan Super & Sprint Race in Castaic, CA December 8th-9th, 2018

Checkout https://www.spartan.com/en

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! https://crossfitpreferred.com/refer-a-friend/

Running Workouts – November 12th-18th, 2018

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Running Workout For Thursday November  15th, 2018 

Meet at CrossFit Preferred at 5:30am Moving Forward – Highland High School has no plans to reopen the track. 

Warm Up 

800 Meters Easy

Drills/Stretching

Workout:

Repeat 6 Times: 

50 meter max effort sprints then straight into a 350 meter run (run 2 minutes slower than 1 mile PR Pace)

3 minutes rest between sets.

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 improvement!

Warm Up 

400 Meters easy

Stretch and Loosen Up

Workout

30 minute easy aerobic threshold run that includes 10 x 15 second fast surges and 10 x 7 second max effort sprints  (within 30 minutes).

Target an aerobic threshold pace based on your heart rate.

A good rule for your targeted heart rate is 180 minus your age.

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 (480) 268-9307

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

Rush Hour

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CrossFit Preferred – CrossFit

Power Snatch

On the 2:00 x 5 Sets:

1 Snatch Pull

1 High Hang Power Snatch

1 Hang Power Snatch

1 Low Hang Power Snatch

Percentages:

Set #1 – 67%

Set #2 – 70%

Set #3 – 73%

Sets #4+5 – 73-79%, based on feel.

Rush Hour (Time)

On the 4:00 x 5 Rounds:

15/12 Calorie Row (bike 12/9)

9 Barbell-Facing Burpees

6 Power Snatches (135/95)

Building intensity through intervals.

In “Rush Hour” we have 5 x 4:00 windows that start on the 0:00, 4:00, 8:00, 12:00, and 16:00. Inside of these windows at each start, we’ll complete the work above. Recording the amount of time it takes to complete each (not the time on the clock), we are looking to have our athletes finish in the rough area of two minutes per round. This will naturally vary between athletes. Our score however, will only be our slowest round.
Stimulus wise, we have a moderately heavy barbell at the end of each set – the 6 power snatches. We are looking for a load that we could cycle for 9+ repetitions when completely fresh, if we went for it. On the challenging side, but one that we are very confident we could complete in sets throughout the workout if we had to. Singles at a point inside this workout is by no means the wrong approach – but we want the barbell to be managable enough so that we simply aren’t forced to.

Workout of the Day – Monday November 12th, 2018 “Jackie”

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Metcon (No Measure)

Two 6:00 Windows for Practice:

From the 0:00 – 6:00:

2 Rope Climbs + 4 Tempo Handstand Pushups

From the 6:00 – 12:00:

4 Tempo Strict Pull-Ups + 8 Tempo Deficit Pushups
Inside of these windows, althletes alternate back and forth much like a traditional AMRAP, but without purposeful intensity. This designed to be a strengthening rotation of movements, where we can apply sound effort, but not for time, as we are well aware as to what often happens to our technique with high intensity.

Purpose here is to challenge ourselves, but to hold true to our best mechanics. That is the strength of this piece, and what we gain the most from.

Movement Specifics

Rope Climbs – 15′ Rope. If we are very strong on regular rope climbs, complete as 1 or even 2 legless climbs.

Tempo HSPU – Start at full extension, followed by a 4 second negative to the bottom. Press back out at “regular” speed.

Tempo Stritct Pull-Ups – Start at full extension, with a “regular speed” pull-up, followed by a 4 second negative to the bottom.

Tempo Deficit Pushups – Athlete’s choice on deficit, created by stacking plates, or using a set of dumbbells. Start at full extension, followed by a 4 second negative to the bottom. Press back out at “regular” speed.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups