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Saturday September 17th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Saturday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”September 17, 2016 ” font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]WARM UP

1 mile[/vc_column_text][vc_column_text delay=”0″]METCON

“Blake”

4 Rounds for time of:

100 foot Overhead Walking Lunge @ 45/25

30 Box Jump @ 24/20

20 Wallballs @ 20/14

10 Handstand Push-ups (Do not use an AbMat for RX)

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.[/vc_column_text][vc_column_text delay=”0″]*CROSSFIT ENDURANCE WORKOUT*

Beginner Level 2.5 Mile Run

Intermediate Level 6 Miles

We are now training for the Gilbert Half Marathon and 10K. Please discuss with Kris LeSueur @ (480) 268-9307. I am looking for 10 people to personally train for this race. There will not be an extra charge for this training. I want to see you improve! Please let me know if you or anybody else has any interest.[/vc_column_text][/vc_column][/vc_row]

Monday June 27th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”June 27, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

Warm Up/Skill:

9 Min EMOM

1- 4-6 HSPU (Strict or negatives)

2-12 Toes to bar

3-30 double unders (unbroken) (Add 10 barbell OH Squats if you go unbroken, if you trip, start

your count over)

(*If all/some of the these skills are new for you, spend 9 minutes working on 1 skill)[/vc_column_text][vc_column_text delay=”0″]

STRENGTH:

Back Squat. 3 x 5 Tempo Back Squats. :04 x: 02x:01 @ 65-70%[/vc_column_text][vc_column_text delay=”0″]

METCON:

21 Calories of Assault Bike/Row

21 Chest-to- Bar Pull-Ups

15 Front Squats (135/95 RX+ 155/115 lbs)

15 Burpees Over the Barbell

9 Power Cleans (RX 135/95 RX+155/115 lbs)

9 Ring Muscle-Ups (sub 9 ring dips)

Rest as needed..then..

200-400 Meter Sandbag Carry. No walking/stopping.

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*CrossFit Endurance Workout* – Start Training with our group for the Gilbert Marathon or Half Marathon!

The next two months we will focus on building a base for your running. We will focus on running at a pace you can hold a conversation. If you have a heart rate monitor this is Zone 2 Training. If you need help to figure out you zones or pace please let me know.

 

Run 2 Miles at a easy to moderate pace today. 

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Wednesday March 9, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Wednesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”March 9, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

Split Jerk

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 80%

*Sets 4-8 – 1 rep @ 90+%

Rest as needed

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METCON:

4 Rounds for time of:

20 Wall Ball Shots (30/20 lbs)

5 Shoulder to Overhead 135/95 (RX+ 185/125)

Then…

4 Rounds for time of

20 Air squats

5 Snatches 95/65 (RX+ 155/105)

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Saturday July 23rd, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Saturday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”July 23, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

METCON:

Teams of 4 (Conga style)

5 Rounds

20 Wallballs

15 Kettlebell Swings (70/53)

12 Thrusters (96/65)

12/10 Calorie Row

*This workout is in a Conga line style. Teammate 1 starts on the 20 Wall Balls. Once they finish the Wall Balls they move to the Kettlebells and athlete 2 steps in to the Wall Balls, etc.

*Important to note that an athlete cannot move forward or start the next movement until the athlete in front of them is finished.

*Each person completes 5 rounds

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*CrossFit Endurance Workout*

See the CrossFit Preferred Endurance Group on Facebook to see where we will be this week![/vc_column_text][/vc_column][/vc_row]

Tuesday April 5, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Tuesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”April 5, 2016 ” font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

ONE REP MAX FRONT SQUAT

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METCON:

14 Min AMRAP:

10 toes to bar

20 air squats

10 power snatch (75#/55#)

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ACCESSORY:

Coaches Choice

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Wednesday July 13th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Wednesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”July 13, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

Warm Up/Skill:

40 Hand Plank Cross Knee to Elbow

20 Hanging Knees-to- Chest

40 Elbow Jacks

30 Hand Plank Cross Knee to Elbow

15 Hanging Knees-to-Chest

30 Elbow Jacks

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STRENGTH:

Thruster 5-5- 3-3- 2-1

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METCON:

10-9- 8-7- 6-5- 4-3- 2-1

Front Squat (95/65)

Burpees

KB Swings

Sit-Ups

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ACCESSORY:

Coaches Choice

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*Optional CrossFit Endurance Workout*

Spend 15 Minutes Stretching and Rolling[/vc_column_text][/vc_column][/vc_row]

Friday March 25, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Friday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”March 25, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

Join us at 5:00pm for a 16.5 Party/Potluck! We will have athletes battling out 16.5! Come to participate or spectate!
METCON:

WORKOUT 16.5 RX

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.

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METCON:

WORKOUT 16.5 Scaled

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.

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METCON:

WORKOUT 16.5 Teens 14-15

(Teen Boys 14-15, Teen Girls 14-15)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 65 lb.
Girls use 45 lb.

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.

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Tuesday August 9th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Tuesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”August 9, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

Warm Up/Skill:

400 Meter Run
then 2X5 of:
Strict press
Push press
Push jerk
Split jerk
Jump to Split (Barbell on your back the whole time, quickly move feet into the split position
without any upward drive.)[/vc_column_text][vc_column_text delay=”0″]

STRENGTH:

Every 2 minutes, for 6 minutes (3 sets):
Press in Split x 5 reps
Followed by…
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk x 2 reps[/vc_column_text][vc_column_text delay=”0″]

METCON:

100 Burpee Pullups[/vc_column_text][vc_column_text delay=”0″]

ACCESSORY:

The 300 Abdominal Workout #1
30 Bicycles
30 Scissors
30 Knee to Elbow (L)
30 Knee to Elbow (R)
30 Bridge
30 Crunches
30 Hip to Floor Taps
30 Hollow Rocks
30 Seated Single Leg Lifts (L/R)
30 Russian Twists[/vc_column_text][/vc_column][/vc_row]

Wednesday April 20th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Wednesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”April 20, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

A.  Work to today’s heaviest squat clean

B. Double under challenge.

10-20-30-40-50-40-30-20-10 (optional skill work)

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METCON:

AMRAP 20 Minutes

30 Wall Balls

20 Box Jump Overs

10 Power Cleans (135/95)

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CrossFit Endurance – Track has been moved back to Thursdays. Please meet at Highland High School at 5:30am on Thursdays

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Tuesday September 13th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Tuesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”September 13, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]WARMUP

400m

Grapevine Drill

Up and Over the Fence

Butt Kickers

High Fast Knees

200m – bit faster than the 400m

Agility Ladder Drills: Linear (straight) Drills such as two feet in box, single feet in box, one foot hops.

Run 100m – bit faster than the 200m

Agility Ladder Drills: Lateral (sideways) Drills. Facing sideways do single feet in and out of the boxes.

Then perform Change of Direction Drills, such as move across one side, then back to the other side through the box.[/vc_column_text][vc_column_text delay=”0″]STRENGTH

RX: Build to a heavy single squat snatch + OHS (RX+ snatch balance) (20 min max)

FITNESS: Use a moderate weight for the following complex 1+1×3 power snatch + OHS

Take a set every 2-3 minutes[/vc_column_text][vc_column_text delay=”0″]METCON

3 Rounds.

2min Row for Cals

2min Squat Snatch (Power) (RX: 135/85lbs) (RX+155/105lbs)

2min Shuttle Runs[/vc_column_text][vc_column_text delay=”0″]ACCESSORY

KB Drills (1 min of each)

KB Sit-Ups

KB Bridge Ups

KB Windmill

KB Trunk Twist

KB Up And Overs

KB Pass Throughs[/vc_column_text][vc_column_text delay=”0″]COMPETITORS

4 rounds for time:

500 m row

– Rest 90 seconds –

NOTE: Goal is to hit a consistent pace.[/vc_column_text][/vc_column][/vc_row]