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Workout of the Day – Saturday April 6th, 2019 “Me Three”

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Team Metcon

Me Three (Time)

In Teams of 3, 30:00 Time Cap:

100 Pull-Ups

100 Overhead Squats (75/55)

80 Box Jump Overs (24″/20″)

80 Thrusters (95/65)

60 Toes to Bar

60 Front Squats (115/80)

40 Burpee Box Jump Overs (24″/20″)

40 Clusters (135/95)
One teammate is working while two are resting, and use a single bar throughout, adding loads. If we reach the time cap, add :01s to 30:00 for every repetition we did not complete.

If we have a team of 2 today, let’s complete the following scheme:

In Teams of 3, 30:00 Time Cap:

65 Pull-Ups

65 Overhead Squats (75/55)

50 Box Jump Overs (24″/20″)

50 Thrusters (95/65)

35 Toes to Bar

35 Front Squats (115/80)

20 Burpee Box Jump Overs (24″/20″)

20 Clusters (135/95)

Workout of the Day – Friday April 5th, 2019 “Tri Sprints”

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Strength

Deadlift

On the 2:00 x 6 Sets:

Set #1 – 3 Deadlifts @ 70%

Set #2 – 1 Deadlift @ 77%

Set #3 – 3 Deadlifts @ 70%

Set #4 – 1 Deadlift @ 82%

Set #5 – 3 Deadlifts @ 70%

Set #6 – 1 Deadlift @ 87%

Rest as needed, followed by…

Set #7 – 10 Reps @ 65%

Record all seven sets, in order.

Metcon

Tri Sprints (Time)

3 Rounds:

30/20 Calorie Row

30/20 Calorie Assault Bike (sub 400m run)

30 x 10m Shuttle Sprints

3:00 rest between sets.
Task-based intervals today, with a fixed rest between rounds. For scoring, let’s record all three times of completion, and the system will compute the sum total work time for us. This is better for us than tracking purely the number on the clock upon finishing, as it places in the system the specific round times.

Pacing wise, we naturally can lean into these intervals with intensity. What is highly beneficial is to move in with a rough goal in mind on where to be on the row and bike. Moving in with the intention “to go hard”, often ends with a slowing when we need to. If if we need to slow, that by definition is when we have mis-paced. Although this plan may change dramatically (as the old axom goes, “no plan survives contact”), having a plan is a beacon we can track towards.

Workout of the Day – Thursday April 4th, 2019 “Body Armor”

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Active Recovery (No Measure)

Workout Definition

Not for Time, and at a Controlled Intensity:

75/60 Calorie Row or

100/80 Calorie Assault Bike

On the 0:00, and every 5:00 thereafter until workout completion:

5 Strict Toes to Bar

10 Kettlebell Swings

20 Banded Good Mornings

30 Banded Pull-Aparts

L-Sit

Accumulate 1:30 in an L-Sit

The further we extend our toes from the body, the more challenging this movement becomes.

From most difficult:

1) Locked out elbows, locked out knees, toes pointed.

2) Locked out elbows, bent knees by ~45%.

3) Locked out elbows, bent knees by ~90% (tuck).

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

Spartan SGX Training – Wednesday April 3rd, 2019 at 7:00pm “Sticky Grip”

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Conditioning

Shuttle Sprints (Time)

Sprints (9:00 total)

6x100m shuttle sprints, 50m out/50m back. New sprint every :90.

*Score is the average between your FASTEST and your SLOWEST sprint (Time1 + Time2) / 2.

Spartan SGX WOD

Sticky Grip (Calories)

12:00 AMRAP

Partner 1:

Dead Hang

Partner 2:

Max Row Calories
Partner 2 can only row while Partner 1 dead hangs

Must transition with animal movement

Workout of the Day – Wednesday April 3rd, 2019 “Rear End”

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Strength

Push Press

4 Sets of 6 Repetitions

Set #1 – 70%

Set #2 – 72%

Set #3 – 74%

Set #4 – 76%

Metcon

Rear end (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double-Unders

45 Air Squats

21/15 Calorie Row/Bike

10 Push Jerks (155/105)

In “Rear End”, we have a push jerk that is heavier than we normally see in workouts. Naturally, we want to gravitate towards strategy around that first. If this is a manageable load for us (2 or less quick sets per), we want to find how hard we can push our efforts on the other stations, whereas if it’s challenging for us (3 sets), we need to move in capable… or in other words, we need to hold back on the other parts.

Stimulus wise – we do want the heavier barbell. But one that we are very confident we could find for somewhere around 7-10+ unbroken repetitions, when fresh. In the absence of an Assault Bike, this can be completed on the rower for equal calories.

Looking at the remaining three movements, the double-unders, air squats, and biking – these are the met-con inducers. Each round starts by bringing our heart rate up through simple movements, then demands our ability to cycle the heavy barbell. That is the test of the workout.

On the jump rope, we are looking indeed for larger sets if able. Even on rounds 2 and 3, we won’t be overly metabolic here (coming off the push jerk). The air squats and calorie bike however, we want to place in a pacing mindset. If we push too hard here, it will negatively impact our jerks. Steady and methodical on the air squats, and on the bike, let’s back off on the final few calories to allow a smooth transition to the barbell.

Workout of the Day – Tuesday April 2nd, 2019 “Doce”

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Gymnastics Work

Max Strict HSPU (AMRAP – Reps)

1 Attempt for Max Repetitions

If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.

Two options for completion:

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.

Max Strict Pull Ups (AMRAP – Reps)

1 Set for Max Repetitions

If we are beneath 3 strict pull-ups, let’s band today. Choosing a band tension that allows for at least 7 reps, we want to fall somewhere in the 7-15 rep range here. In our notes, be sure to track which band we used as we’ll be building upon this base.

Metcon

Doce (Part 1) (AMRAP – Rounds and Reps)

“Doce” Part 1

AMRAP 4:

27 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Doce (Part 2) (AMRAP – Rounds and Reps)

“Doce” Part 2

AMRAP 4:

27 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Doce (Part 3) (AMRAP – Rounds and Reps)

“Doce” Part 3

AMRAP 4:00

27 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

Spartan SGX Training – Monday April 1st, 2019 at 7:00pm “Kettlebell Isabel, Grace, Front Squats”

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Strength/Skill

Hollow / V-Ups

4 Rounds:

:10 Hollow Hold

:10 Hollow Rock

10 V-Ups

All unbroken

Rest 30-60 seconds between sets

Spartan SGX WOD

Kettlebell Isabel (Time)

For Time:

30 Double Kettlebell Snatches (35#/26#)
3:00 Rest before Grace

Kettlebell Grace (Time)

For Time:

30 Double Kettlebell Clean and Jerks (35#/26#)
3:00 Rest before Front Squats

Kettlebell Front Squats (Time)

For Time:

30 Double Kettlebell Front Squats (35#/26#)

Workout of the Day – April 1st, 2019 “Body Armor”

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Double Strength

Back Squat

6 Reps @ 65%

3 Reps @ 70%

6 Reps @ 65%

3 Reps @ 75%

6 Reps @ 65%

3 Reps @ 80%

Rest 2:00 between sets.

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 – 58% of estimated 1RM Power Snatch

Set #2 – 61%

Set #3 – 64%

Set #4 – 67%

*Changing to Singles…

Set #5 – 70%

Set #6 – 74%

Set #7 – 78%

Sets #8, 9, 10 – 82%

Metcon

Body Armor (No Measure)

3 Giant Sets, resting 1:00-2:00 between:

16 KB Front Rack Reverse Lunges

100m Farmers Carry

32 AbMat Sit-Ups

Spartan SGX Training April 1st-7th, 2019

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*Announcements*

April 6th JDRF Run! Meet at Sloan Park in Mesa at 6:00pm. 5K starts at 7:00pm! It is for a great cause and our friend and member of CrossFit Preferred is in charge and has helped us with a discount code! It benefits the Juvenile Diabetes Research Foundation! This is a great race even for people that do not consider themselves runners! Get out of your comfort zone and go for it! Can’t wait!

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!

We have created a CrossFit Preferred team!

We are running the age group division around 8:30am depending on your age.

Join us!!

Use this code to save 20% off the regular price:

SPARTANTEAM20 

Expires March 31st, 2019

Monday   

Strength/Skill/Conditioning

Hollow / V-Ups 

4 Rounds:
:10 Hollow Hold
:10 Hollow Rock
10 V-Ups

All unbroken
Rest 30-60 seconds between sets

Spartan SGX WOD

Kettlebell Isabel (Time)

For Time:
30 Double Kettlebell Snatches (35#/26#)

3:00 Rest before Grace

Kettlebell Grace (Time)

For Time:
30 Double Kettlebell Clean and Jerks (35#/26#)

3:00 Rest before Front Squats

Kettlebell Front Squats (Time)

For Time:
30 Double Kettlebell Front Squats (35#/26#)

Tuesday – Running Day 

Warm Up

800 meters easy

Workout

300 meters (run 40-60 seconds faster than 1 mile PR pace)

30 seconds rest

300 meters (run 40-60 seconds faster than 1 mile PR pace)

3 minutes rest

200 meters (run 40-60 seconds faster than 1 mile PR pace)

3 minutes rest

100 meters (run as fast as possible)

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Conditioning

Shuttle Sprints (Time)

Sprints (9:00 total)
6x100m shuttle sprints, 50m out/50m back. New sprint every :90.
*Score is the average between your FASTEST and your SLOWEST sprint (Time1 + Time2) / 2.

Spartan SGX WOD

Sticky Grip (Calories)

12:00 AMRAP

Partner 1:
Dead Hang

Partner 2:
Max Row Calories

Partner 2 can only row while Partner 1 dead hangs

Must transition with animal movement

Thursday 

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

 

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

Warm Up for 800 Meters at Race Effort

100 meters (400 meter pace)

200 meter walk

100 meters (400 meter pace)

200 meter walk

300 meters at 800 meter pace
Rest 5 minutes
200 meters at 800 meter goal pace
400 meter walk
then

800 meters at race effort!

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

Bert (Time)

For Time:
50 Burpees
400 meter run
100 Pushups
400 meter run
150 Walking Lunges
400 meter run
200 Air Squats
400 meter run
150 Walking Lunges
400 meter Run
100 Pushups
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.

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 – April 1st-7th, 2019

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Running Workout For Thursday April 4th, 2019 

Meet at CrossFit Preferred at 5:30am 

Warm Up 

400 Easy

Do Class Warm Up

Drills/Stretching

Workout:

Warm Up for 800 Meters at Race Effort

100 meters (400 meter pace)

200 meter walk

100 meters (400 meter pace)

200 meter walk

300 meters at 800 meter pace
Rest 5 minutes
200 meters at 800 meter goal pace
400 meter walk
then
800 meters at race effort!

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

300 meters (run 40-60 seconds faster than 1 mile PR pace)

30 seconds rest

300 meters (run 40-60 seconds faster than 1 mile PR pace)

3 minutes rest

200 meters (run 40-60 seconds faster than 1 mile PR pace)

3 minutes rest

100 meters (run as fast as possible)

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.