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Thursday May 5th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Thursday: 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=”May 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:

A. Athletes choice

B.(Optional weighed lunges)

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METCON:

“Muscle Beach”

4 rounds of:

10 DB bicep curls

10 Tricep Ext.

10 V ups

Then…

3 Rounds of

10 rear delt flys

10 DB Rows

10 (4 count bicycles)

Then…

2 Rounds of

10 Floor Press

10 Barbell Rows

10 (4 Ct Russian Twists)

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*CrossFit Endurance Workout* – Meet at 5:10am at CrossFit Preferred to run to the Highland High School Track by 5:30am.

Warm Up:

800 Meter Run with Bleachers

then

1 x 1600 Meters

rest 3 minutes

1 x 1200 Meters

rest 2 Minutes

1 x 800 Meters

rest 2 Minutes

1 x 400 Meters

rest 2 minutes

1 x 200 Meters

rest 1 Minute

1 x 100 Meters

Cool Down and Stretch 

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Thursday May 19th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Thursday: 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=”May 19, 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:
ATHLETE CHOICE – Work on your weakest lift for the level tests.

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METCON:

After each exercise perform 4 x 50 meter shuttle runs

75 Jumping Jacks

50 Dumbbell Snatch (Total)

25 Dumbbell thrusters (35/25)

75 Lunges

50 Jumping pullups

25 Parallel pass throughs[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout* Meet at the gym at 5;10 am or at the Highland High School track at 5:30am

Warmup: 

800 Meters

Stretching

Running Drills

 

Workout:

4 rounds of Stadium Stairs

Step kick back (up one side down other then back up same side)

400 Meter Jog

4×100 sprints

400 Meter Jog

4×100 Sprints

400 Meter jog

2×100 Sprints

30 Bench Switch Jumps

2 Sprint Stadium Stairs

1 Stair Hops

2 Sprint Stadium Stairs

1 Stadium Side Squat Climb

2 Stadium Sprints

1 Stadium Side Squat Climb

100 Meter High Knees Run

30 walking lunges each leg

100 Meter High Knees Run

30 Tuck Jumps

100 Meter High Knees run

20 Burpees

400 Meter Run

Done!!

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Tuesday March 8, 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=”March 8, 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:

Back Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

Rest 2-3 minutes between sets.

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METCON:

Complete as many rounds and reps as possible in 8 minutes of:

3 Muscle Ups

9 Deadlifts (225/155 lbs)

6 Box Jumps

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ACCESSORY:

ACCESSORY

5 X 8 Barbell Bent Over Row

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*CrossFit Endurance Workout*

Run 3 Miles at a moderate pace. Focus on technique and cadence.

We are going to start building up again this week.

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Friday July 22nd, 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=”July 22, 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:

Dynamic Stretching+800 Meter Run

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STRENGTH:

A. Dead Lift

Every 3 minutes, for 18 minutes (6 sets):

Deadlift x 3 reps

*Set 1 – 3 reps @ 70-75%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 3 reps @ 80-85%

*Set 4 – 2 reps @ 85-90%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 3 reps @ 80-85%

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METCON:

Partner WOD.

The person working Wall Balls is the time keeper and partner #2 must AMRAP until they are finished. Once the wall ball wod is complete both partners can rest for 3 minutes before trading places.

Three rounds for time of:

5 Bar Muscle-Ups or 10 Strict pull-Ups

20 Wall Ball Shots (20/14 lbs)

3 minutes Rest/Transition

Complete as many rounds and reps as possible of:

40 Double Unders

3 Hang Squat Cleans (135/95) (RX + 185/135)

Rest, then…

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ACCESSORY:

4X10 Bi’s and Tri’s

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*Optional CrossFit Endurance Workout*
  • 3 Mile Run

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Monday April 4, 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=”April 4, 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:

We will be working this week on figuring out our 1 Rep Max for a few different lifts. This will help us with the programming we will be doing the next few months.

ONE REP MAX BACK SQUAT

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METCON:

Three rounds for time of:

10 Back Squats at 50%

15 Pull-Ups (5 muscle ups)

400 Meter Run

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ACCESSORY:

Back Extension

Double Unders

10-20-30-40-50-40-30-20-10

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*CrossFit Endurance Workout*

Tabata

8 rounds of 20 seconds on 10 seconds off

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Tuesday July 12th, 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=”July 12, 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

10 Wall Climbs

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Strength:

Strict Press and Barbell Bent Over Row Superset.

5@Barbell + 10 row

5@50% +10 row

3@60% + 10 Row

3@75% +8 Row

3@85% + 8 Row

1@95% + 8 Row

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METCON:

“DT -5 Rounds For Time”

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

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ACCESSORY:

Mop up your Tears

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*CrossFit Endurance Workout*

3 Mile Run[/vc_column_text][/vc_column][/vc_row]

Thursday March 24, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Thursday: 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 24, 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:

Athletes Choice[/vc_column_text][vc_column_text delay=”0″]

METCON:

Active Recovery/Endurance

5 rounds NOT for time of:

250 meter Row

200 meter Medicine Ball Run

10 Burpees Box Jumps

10 DB Bent Over Row

25 Air Squats

25 Leg Levers

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*CrossFit Endurance Workout* Meet at Highland High School at 5:30 am or run from the gym by 5:10am

Long Program:

6 x 800 meters at Half Marathon Goal Pace

Rest after each interval for a quarter of the interval time.

Short Program:

 5 x 800 Meters at 10K Pace

Rest after each interval for half of the interval time.[/vc_column_text][/vc_column][/vc_row]

Monday August 8th, 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=”August 8, 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..3X
5 PVC Pass Throughs
10 Overhead Squat
5 Kip Swings[/vc_column_text][vc_column_text delay=”0″]

STRENGTH:

In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Then…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 75% of today’s heavy single[/vc_column_text][vc_column_text delay=”0″]

METCON:

15 Minute AMRAP
10 Push Press (95/65 lbs)
10 Kettlebell Swings
10 Box jumps[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout*

Warm Up

400 Meters Easy
Toy Soldiers 25 Meters
Butt Kickers 25 Meters
15 Push-Ups

Workout:

“Helen” 

(Lets use this as a baseline test and test again in 1 month)

3 Rounds for Time:
400 Meter Run
21 Kettle Bell Swings 53 Pounds
12 Pull-Ups

then:
2 Mile Run (moderate pace)

then:
Mobility and Stretching[/vc_column_text][/vc_column][/vc_row]

Tuesday April 19th, 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 19, 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. 3 Second Pause Front Squat

1 Every Minute for 12 minutes at 90% of bottoms up

B. 5X2 Power Snatch

Increase load or better form from last Monday (Optional)

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METCON:

A.  4 RFT

20 Barbell Jumping Lunges (total)

8 Pull-ups (weighted and strict if able)

B. Gymnastics

5-10-15-20-15-10-5

L-Sit Flutter Kicks (2 count)

Handstand Walk in meters

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Monday September 12th, 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=”September 12, 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

4 Air Squats or barbell back squats

4 Barbell Landmines

4 Banded good mornings

4 Banded Glute Drill

Continue adding 2 reps to each movement until you reach 18

6, 8, 10, 12,14,16,18[/vc_column_text][vc_column_text delay=”0″]STRENGTH

Back Squat

2-2-2-2-2-2 @85-90% all sets

(Rest 2 min)[/vc_column_text][vc_column_text delay=”0″]METCON

15 Min AMRAP

7 Burpees (AB Cal)

6/9 Strict pullup

11 DB Sit-up (1 x 45/25lb)

AMRAP 15min[/vc_column_text][vc_column_text delay=”0″]ACCESSORY

Accumulate: 3min in a weighted or ring plank

Every time you break, sprint 200 m[/vc_column_text][vc_column_text delay=”0″]COMPETITORS

5 rounds for quality:

20m Prowler sprint (Heavy)[/vc_column_text][vc_column_text delay=”0″]

*CROSSFIT ENDURANCE WORKOUT*
  • Run 1 Mile at a moderate pace
  • 8 x 200 Meters as fast as possible (45-60 Seconds Recovery)
  • 1 Mile Run at an easy cool down pace

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