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Workout of the Day – Friday April 12th, 2019 “Van Damme”

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Metcon

Van Damme (Time)

30 Power Snatches, 10 Ring Muscle-Ups

30 Power Clean and Jerks, 10 Ring Muscle-Ups

30 Thrusters, 10 Ring Muscle-Ups

Rx – 135/95

Time Cap 20:00
Scaling options:

Bar MU

2 burpee pull-ups to 1 Ring MU

Deadlift

On the 2:00 x 6 Sets:

Set #1 – 3 Deadlifts @ 72%

Set #2 – 1 Deadlift @ 79%

Set #3 – 3 Deadlifts @ 72%

Set #4 – 1 Deadlift @ 84%

Set #5 – 3 Deadlifts @ 72%

Set #6 – 1 Deadlift @ 89%

Increasing by 2% on all lifts today from last week’s effort.

Workout of the Day – Thursday April 11th, 2019 “Row Recovery”

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Metcon

Row Recovery (No Measure)

Focusing on finding paces today, building awareness of speeds. We’ll be moving through 4 rounds of varying speeds, for a total consecutive row of 2,400 meters.

2,400 Meter Row

Meters 0-200 – 2K Pace + 15 Seconds

Meters 201-400 – 2K Pace + 10 Seconds

Meters 401-600 – 2K Pace + 5 Seconds
Not for score, and rather for recovery and pacing practice.

Let’s take an athlete who has a current/estimated 2K row time as 7:00 flat. Their average /500m pace for that effort would be 1:45. So for today’s workout, they would complete:

Meters 0-200 – 2:00 / 500m pace

Meters 201-400 – 1:55 / 500m pace

Meters 401-600 – 1:50 / 500m pace

After completing the last 200 meter portion above, we roll directly back to the first pace. Repeating this for a total of (4) iterations, we have our 2,400 meter row.

Active Recovery (No Measure)

Not for Time, and at a Controlled Intensity:

30-25-20-15-10: KB swings

60-50-40-30-20: AbMat Sit-Ups

*After each round, complete:

400 Meter Jog

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

Workout of the Day – Wednesday April 10th, 2019 “Heartbreak Kid”

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Strength

Push Press

4 Sets of 6 Repetitions

Set #1 – 73%

Set #2 – 75%

Set #3 – 77%

Set #4 – 79%

Percentages based on your estimated 1RM Push Press.

Building upon last week’s percentages. Rest as needed between sets, with all sets coming from the rack.

Front Squat

6 sets of 1 Rep

– 5 Second Negative

– 3 Second Pause in Bottom

– 3 Second Pause at Parallel

Set #1 – 50% of estimated 1RM Front Squat

Set #2 – 55%

Set #3 – 60%

Sets #4-6 (3 Sets) – Build to a moderate, between 60-65%.

Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat. We are using this as a technique primer to our following workout, which includes heavier front squats.

Heartbreak Kid (Time)

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double-Unders

Spartan SGX Training – Wednesday April 10th, 2019 “Heartthrob”

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Strength/Skill

Dead Hang / Shoulder Taps

3 Rounds:

In 2:00 Window

Max Dead Hang

2 Shoulder Taps every :10

1:00 Rest

*One attempt, in time remaining if broken before 2:00…

Max Hand-Release Pushups (Round 1)

Max V-Ups (Round 2)

Max Wall Sit (Round 3)

Spartan SGX WOD

Heartthrob (Time)

For Time:

50 Calorie Row

50 Kettlebell Swings (53#/35#)

50 Box Jump Overs

50 Mountain Climbers

50 High Knee Single Unders

-20:00 Time Cap-

Workout of the Day – Tuesday April 9th, 2019 “Bad Blood”

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Gymnastics

Max Strict HSPU (AMRAP – Reps)

10 Sets:

30% of Max Strict Handstand Pushups

Last week, during the max effort test, we had the below two options if we did not yet have (3) unbroken strict handstand pushups.

Dumbbell Strict Presses

Barbell Half Presses

Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.

Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – let’s choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.

Metcon

Bad Blood (5 Rounds for reps)

5 Rounds:

1:00 – Max Burpee Box Jumps (24″/20″)

1:00 – Power Cleans (155/105)

1:00 – Row/Assault Bike Calories

1:00 – Rest

Enter all five rounds of totals (if we complete 10 burpees, 12 power cleans, and 12 calories on the bike, that would be 34). That way we can see our pacing throughout the five rounds. The system will compute the sum total for our score for the day.

Workout of the Day – Monday April 8th, 2019 “Double Strength”

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Double Strength

Back Squat

6 Reps @ 67%

3 Reps @ 72%

6 Reps @ 67%

3 Reps @ 77%

6 Reps @ 67%

3 Reps @ 82%

Rest 2:00 between sets.

Power Snatch

All numbers are based off your current estimated 1RM Power Snatch.

On the 1:30 x 4 Sets:

1 Halting Power Snatch (2s at knee-level)

1 Power Snatch

… Directly into:

On the 1:00 x 6 Sets:

1 Power Snatch

Set #1 – 60% of estimated 1RM Power Snatch

Set #2 – 63%

Set #3 – 66%

Set #4 – 68%

*Changing to Singles…

Set #5 – 72%

Set #6 – 76%

Set #7 – 80%

Sets #8, 9, 10 – 84%

Body Armor (No Measure)

3 Giant Sets, resting 2:00 between:

16 KB Front Rack Reverse Lunges

4-8 Strict Toes to Bar

16 Barbell Good Mornings

4-8 Strict Toes to Bar

Spartan SGX Training – Monday April 8th, 2019 at 7:00pm “Semi-Truck”

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Strength/Skill

Tire Flip (No Measure)

EMOM 10:

2 Tire Flips

Spartan SGX WOD

Semi-Truck (Time)

3 Rounds for Time:

200m Sandbag Run (75#/50#)

2 Tire Flips

100m Kettlebell Farmer’s Carry (53#/35#)

*Rounds of Cindy

“Cindy”

5 Pullups

10 Pushups

15 Air Squats

*Round 1: 3 Rounds of Cindy

*Round 2: 2 Rounds of Cindy

*Round 3: 1 Round of Cindy

Running Workouts – April 8th-14th, 2019

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Running Workout For Thursday April 11th, 2019 

Meet at CrossFit Preferred at 5:30am 

Warm Up 

400 Easy

Class Warm Up

Drills/Stretching

Workout:

35 minutes – easy aerobic run.
then

8×12 Second Sprints or Hill Sprints Grade + 10%

2 Minutes Rest in between each sprint

Cooldown

400 meters 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 program. The athletes that are completing these workouts are seeing huge improvements!

Warm Up 

Run 800 Meters

Stretch/Drills

Workout

Repeat 3 times: 
600 meters (run 1:10 to 1:30 faster than your 1 mile PR pace)
90 seconds rest

200 meters (run 1:20 to 1:40 faster than your 1 mile PR pace)

5 minutes rest between sets

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.

Spartan SGX Training April 8th-14th, 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 CrossFit Preferred at 5:30am

Monday   

Strength/Skill/Conditioning

Tire Flip (No Measure)

EMOM 10:

2 Tire Flips

Spartan SGX WOD

Semi-Truck (Time)

3 Rounds for Time:
200m Sandbag Run (75#/50#)
2 Tire Flips
100m Kettlebell Farmer’s Carry (53#/35#)
*Rounds of Cindy

“Cindy”
5 Pullups
10 Pushups
15 Air Squats

*Round 1: 3 Rounds of Cindy
*Round 2: 2 Rounds of Cindy
*Round 3: 1 Round of Cindy

Tuesday – Running Day 

Warm Up

800 meters easy

Workout

Repeat 3 times: 
600 meters (run 1:10 to 1:30 faster than your 1 mile PR pace)
90 seconds rest

200 meters (run 1:20 to 1:40 faster than your 1 mile PR pace)

5 minutes rest between sets

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill/Conditioning

Dead Hang / Shoulder Taps 

3 Rounds:
In 2:00 Window
Max Dead Hang
2 Shoulder Taps every :10
1:00 Rest

*One attempt, in time remaining if broken before 2:00…
Max Hand-Release Pushups (Round 1)
Max V-Ups (Round 2)
Max Wall Sit (Round 3)

Spartan SGX WOD

Heartthrob (Time)

For Time:
50 Calorie Row
50 Kettlebell Swings (53#/35#)
50 Box Jump Overs
50 Mountain Climbers
50 High Knee Single Unders

-20:00 Time Cap-

Thursday 

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

 

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

35 minutes – easy aerobic run.
then

8×12 Second Sprints or Hill Sprints Grade + 10%

2 Minutes Rest in between each sprint

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

Warm Up

Coaches Choice

Spartan SGX WOD

10k Run (Time)

Max Effort 10K 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!

Workout of the Day – Saturday April 6th, 2019 at 7:00am “Bert”

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Spartan SGX WOD

Bert (Time)

For time:

50 burpees

400 meter run

100 push-ups

400 meter run

150 walking lunges

400 meter run

200 squats

400 meter run

150 walking lunges

400 meter run

100 push-ups

400 meter run

50 burpees

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

To learn more about Bert click here