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Workout of the Day – Tuesday February 12th, 2019 “Top Heavy”

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Metcon

Top Heavy (AMRAP – Rounds and Reps)

AMRAP 18:

9 Power Cleans (155/105)

9/6 Strict HSPU

9 Front Squats (155/105)

9/6 Strict Pull-Ups
“Top Heavy” couples a moderate barbell with two strict gymnastic movements. Purposefully strict today, our challenge will be the stamina over the course of the 18 minute range. It is not often that we incorporate strict gymnastics into our metabolic conditioning, which in turn naturally places a large emphasis on pacing.

Strict gymnastic strength is one to disappear if we push to close to movement failure. Athletes who have failed a strict HSPU or pull-up due to muscular fatigue can absolutely relate. It can slow our cycle rate dramatically, if not to a standstill.

Stimulus wise…

Barbell loading is intended to be on the moderate side, and a load we could cycle for 15+ repetitions unbroken, when fresh (on both the power clean and front squat).

Strict Handstand Pushups and Strict Pull-Ups

As we approach the workout, we want to ensure the numbers we are choosing for each movement could be done unbroken, when fresh, if we went for it. If our estimated max set is above that number, let’s reduce it until those conditions are met.

On the pull-ups, banding is absolutely an option, and encouraged if the repetition scheme is below 6 repetitions. On the handstand pushups, we are again after our strict strength development today, and modifying the movement to a pike pushup (off a box) is our recommended movement of choice here.

Strength

Back Squat (10-8-6-4-2)

10-8-6-4-2 Back Squats

All sets are completed “On the 3:00”, and all repetitions are taken from the rack.

On the 0:00… 10 Reps @ 70%

On the 3:00… 8 Reps @ 75%

On the 6:00… 6 Reps @ 80%

On the 9:00… 4 Reps @ 85%

On the 12:00… 2 Reps @ 90%

Spartan SGX Training – February 11th-17th, 2019

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*Announcements*

Congratulations to all 19 CrossFit Preferred members that raced the Spartan Race this weekend! It was so much fun!

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

More details to come! We will be creating a CrossFit Preferred team!

Join us!!

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

February Monthly Challenge!

Complete 500 Strict Pull Ups (no Kipping or Butterfly Pull Ups), 500 Push Ups and 10 miles of running per week in the month of February! If you do not have pull ups or push up start where you are! If you have not been running. Run 5 miles per week.

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/Conditioning

Turkish Get Up (Heavy 2)

0:00-4:00 – Light/Moderate set(s) of 6 (3 per side)
4:00-8:00 – Moderate/Heavy set(s) of 4 (2 per side)
8:00-12:00 – Heavy set(s) of 2 (1 per side)

Spartan SGX WOD

Reach for the Sky (Time)

3 Rounds for Time:
400m Run
:30 Dead Hang*
20 Kettlebell Sumo Deadlift High Pulls (53#/35#)
15 Kettlebell Thrusters
10 Burpees Over Kettlebell

*2 Shoulder Taps every :10

Tuesday – Running Day 

Warm Up

800 meters easy

Workout

3×200 meters at fast pace (20-40 Seconds faster than 1 mile PR pace)  with 2 minutes rest between reps.

Rest 5 minutes

3×200 meters at very fast pace (1:20 to 1:40 faster than 1 mile PR pace) with 2 minutes rest between reps.

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill:

Wall Sit Wednesday II (AMRAP – Reps)

4 Rounds:
1:00 Wall Sit (35#/26# KB)
0:30 Max Goblet Squats (53#/35# KB)

-1:30 Rest-

Spartan SGX WOD

Inflation (AMRAP – Rounds and Reps)

16:00 AMRAP
50m Dumbbell Farmer’s Carry (50#/35#)
25/20 Calorie Row
12 Sandbag Squats (75#/50#)
6 Dumbbell Box Step Ups (24″/20″)

Thursday 

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

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

Repeat 4 Times:

1 x 800 Meters (40-60 seconds slower than 1 Mile PR pace)

1 Minute Rest

4 x 150 Meters  (1:20 – 1:40 slower than 1 Mile PR pace)

30 Seconds Rest

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

Eva (Time)

5 rounds for Time:
800 Meter Run
30 Kettlebell Swings (70#/ 53#)
30 Pullups

WOD can be scaled to 3 rounds or done with a partner if needed. 50:00 cap

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 – February 11th-17th, 2019

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Running Workout For Thursday February  14th, 2019 

Meet at CrossFit Preferred at 5:30am 

Warm Up 

400 Easy

Do Class Warm Up

Drills/Stretching

Workout:

Repeat 4 Times:

1 x 800 Meters (40-60 seconds slower than 1 Mile PR pace)

1 Minute Rest

4 x 150 Meters  (1:20 – 1:40 slower than 1 Mile PR pace)

30 Seconds Rest

Cooldown

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 800 Meters

Stretch/Drills

Workout

3×200 meters at fast pace (20-40 Seconds faster than 1 mile PR pace)  with 2 minutes rest between reps.

Rest 5 minutes

3×200 meters at very fast pace (1:20 to 1:40 faster than 1 mile PR pace) with 2 minutes rest between reps.

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.

Workout of the Day – Monday February 11th, 2019 “Shut Down”

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Metcon

Shut Down (Time)

“On the 4:00” x 6 Rounds:

12 Dumbbell Power Snatches (50/35)

12 Burpees Over Dumbbell

12 x 10m Shuttle Sprints

Score will be our slowest round of all (6)
Shut Down” has a focus on pacing our higher levels of intensity.

Here we have (6) rounds of a higher intensity burst, in which we want to pace close attention to our times. From start to finish, we are looking for a difference of no greater than 5 seconds. This is a challenging task to accomplish. We need to come hard out of the gates on round one, but with just enough reservation so that we can sustain the effort in rounds five and six.

As a refresher, which sounds somewhat of a simple thing to say, is that “we are in training”. It’s entirely acceptable to make mistakes here. We have an excellent learning opportunity today, testing our ability to pace such high intensity efforts. Let’s move in aggressively. Intelligently, but aggressively. We would rather push a little too hard and fall off by 6 seconds in a single round, rather than pace it to the same second each time, but leave a large amount of effort left in the tank.

Dumbbell Power Snatches – “Open” standards here, with both ends of the DB touching the ground between repetitions. These are alternating, resulting in six repetitions on each arm.

Burpees over Dumbbell – Imagine the dumbbell is a barbell. Complete these burpees lateral to the dumbbell, with our body along the long axis of the bell. Regular burpee standards apply here… two feet jump back, and two feet jump forward. Follow that with a two-foot hop over the dumbbell – which can be lateral, or facing. Athlete’s choice. Naturally, staying lateral and tight to the dumbbell will be the fastest method here.

Shuttle Sprints – A total of 12 x 10 meter shuttles, or said another way, “six down and backs”. Setting up a 10 meter lane with two markers indicating the 0 and the 10m, shuttle sprints to and from. Here, footwork is of large importance here. The speed, accuracy, and amount of steps we take in our transition to and from a turnaround point, coupled with our quick burst of acceleration out of the turnaround, separates athletes here. Be me

Strength

Snatch (OTM x 11)

On the Minute x 11:

Minute 1 @ 70%

Minute 2 @ 75%

Minute 3 @ 80%

… Minute 4 – Rest

Minute 5 @ 75%

Minute 6 @ 80%

Minute 7 @ 85%

… Minute 8 – Rest

Minute 9 @ 80%

Minute 10 @ 85%

Minute 11 @ 90%

Spartan SGX Training – Monday February 11th, 2019 at 7:00pm “Reach for the Sky”

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Strength/Skill

Turkish Get Up (Heavy 2)

0:00-4:00 – Light/Moderate set(s) of 6 (3 per side)

4:00-8:00 – Moderate/Heavy set(s) of 4 (2 per side)

8:00-12:00 – Heavy set(s) of 2 (1 per side)

Spartan SGX WOD

Reach for the Sky (Time)

3 Rounds for Time:

400m Run

:30 Dead Hang*

20 Kettlebell Sumo Deadlift High Pulls (53#/35#)

10 Kettlebell Thrusters

5 Burpees Over Kettlebell

Workout of the Day – Saturday February 9th, 2019 “Georgia”

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Metcon

Georgia (Time)

For Time:

50 CTB Pull-Ups

200 Double-Unders

10 Power Cleans

10 Front Squats

10 Jerks

Rx Barbell – 205/145

Time Cap – 13:00

Click “Workout Prep Notes” for details.

Skill Conditioning (Time)

3 Rounds, resting 1:00 between:

25 Dumbbell Deadlifts (50’s/35’s)

50′ Dumbbell Front Rack Walking Lunge

3 Rope Climbs (15′)
Three sets, aiming to strive for large, if not unbroken sets.

On both the dumbbell deadlifts and lunges, athletes have (2) dumbbells.

Our aim here is to build familiarity in the walking lunge, and to challenge our rope climbs.

On the dumbbell deadlifts, the standard today will be that only a single head of the dumbbells need to touch and successive repetitions. In other words, we do not have to set the entire dumbbell down – point the front head of the dumbbell down for “touch and go” repetitions. Stimulus wise, the loading here is intended to allow unbroken, or at the absolute most, a single quick break after 15 repetitions.

This follows immediately into the walking lunge, where athletes carry the weights in the front rack position. Although the “Open” standards last year allowed us to fully “rack” the weights on our shoulders, allowing us to remove our hands from the handles, let’s take the more challenging approach today and keep our hands on. Racking the dumbbells much like we did two years ago (Open 17.2), let’s keep our hands on the handles challenging our positions and body. If there is an Open workout this year where we are allowed to take our hands off, we know we can very easily change to this method, given how it’s far more manageable than the former.

Lastly, the rope climbs. On all repetitions, athletes are allowed to, and encouraged to, use their legs. We can expect our grip strength to be taxed from the previous two stations, so ensuring long and extended arms are present as we reset our feet with be of high importance for continued stamina.

Workout of the Day – Friday February 8th, 2019 “Twenty Something”

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Strength

Snatch (3 position squat snatch)

On the 1:30 x 5 Sets:

3-Position Squat Snatch

Each complex entails 3 repetitions:

High Hang Squat Snatch (Pockets)

Hang Squat Snatch (Knee-Level)

Squat Snatch (Floor)

Video demonstration inside “Workout Prep Notes”

Set #1 – 60% of 1RM Snatch

Set #2 – 63% of 1RM Snatch

Set #3 – 66% of 1RM Snatch

Set #4 – 69% of 1RM Snatch

Set #5 – 72% of 1RM Snatch

Metcon

Twenty Something (AMRAP – Rounds and Reps)

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24″/20″)

30 Toes to Bar

30 Calorie Row
Opening with 30 overhead squats, it can be tempting to come out with a large set – a set that we would not open the second round of OHS with. Picture yourself in the workout on round two, re-approaching the barbell, and imagine the repetition scheme you would use to move through those second 30. If it is smaller sets (and bigger breaks) than compared to how you envisioned the first round, let’s adjust our pacing going into this workout.

Apply this same thought to the box jumps, the toes to bar, and the speed of your calorie row. Visualize your repetition scheme on round two, and apply that to round one. This pacing strategy will allow us to utilize these full 20 minutes to our advantage. In today’s workout, it’s the middle portion of the time frame, minutes 10-15, where many athletes will fall greatly off pace given an overly aggressive start.

On the OHS – controlled chunks will be of benefit here. We are looking for a weight we can cycle for 30 reps unbroken if we absolutely had to, but strategy calls for a different thought process. When we bite into too large of a set of OHS, we dance the line of failure (where we start to move poorly, expending extra energy per repetition). Given the 20 minute timeframe for this workout, we want to avoid that. 2 sets of 15, or 12-10-8 are a start here. Metabolic, but something we can recover from quickly to move fluidly into the box jumps. After a near failure set… you can imagine it’s more difficult to find your legs for those first few box jumps, effectively cancelling out any time we gained by those larger sets.

On the Box Jumps – slow is smooth, smooth is fast. Practice resting on top of the box as needed. These can be done “unbroken” with a smooth and steady pace.

On the Toes to Bar – Just like the OHS, it is important to visualize yourself on round two. How would we break them up there. The first round will feel good… but hold back and stay with consistent, manageable sets. 5’s, or even 3’s, may feel like small

Workout of the Day – Thursday February 7th, 2019 “Active Recovery Workout + 1 Mile Run for Time”

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Aerobic Capacity

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (3 Rounds for time)

On the 4:00 x 3 Sets:

15 GHD Sit-Ups

15/12 Calorie Row

15 Kipping HSPU

Rounds start on the 0:00, 4:00, and 8:00. Time inside each window after repetition completion is rest. Record all three working times below (time of each round to completion). Our aim here is to complete the handstand pushups in at most two sets – and by the 3:15 mark. If we are still working by the 3:15 mark, cap our efforts there each round.

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