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Workout of the Day – Friday March 29th, 2019 “Friday Friends & Family”

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Warm-up (No Measure)

Tabata warm up alternating for 8 mins

air squats

mountain climbers

Metcon

Friday Friends & Family (3 Rounds for reps)

AMRAP 5:00

27/21 cal row

27 push press (115/80)

27 C2B (jumping pull-ups)

rest 5:00

AMRAP 5:00

21/15 cals

21 push press (95/65)

21 toes to bar/knee raises

rest 5:00

AMRAP 5:00

15/12 cals

15 push press (75/55)

15 pull-ups (ring rows)

Workout of the Day – Thursday March 28th, 2019 “Thursday Friends & Family”

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Warm-up (No Measure)

800 m partner farmers carry
partners pick odd object and take turns carrying it over 800m

Metcon

Thursday Friends & Family (No Measure)

EMOM x 25:

Minute 1: 21 Dubs/singles

Minute 2: 15 Kettlebell Swings (53/35)

Minute 3: 15/12 Calorie Row

Minute 4: 15 Goblet Squats (53/35)

Minute 5: Rest

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 – Meet at the Gym at 6:00am “Trail Run at Usery Park!”

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Spartan Class will not be at the gym Saturday. We are meeting at the gym at 6:00am to drive out to Usery Park for a trail run! We will run around 1 hour and be back by the gym by 8:30am

Mobility Seminar with Shayne and Cat from Therazona Physical Therapy from 9:00am to 10:30am. We will be focusing on low back/hips and shoulders. You do not want to miss this seminar! Please note the 9:00am class is cancelled this Saturday.

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!

Workout of the Day – Tuesday March 26th, 2019 “Tuesday Friends and Family”

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Warm-up (No Measure)

Tic Tac Toe
*Wallball Tic Tac Toe:*

set-up 9 plates to create a tic tac toe board. Split the class into two teams. One will place their AbMats right side up, while the other will place them right side down. You can also use different color Medicine Balls. Each team will line up on the opposite end of the room. At the call of “Go” they will complete 5 air squats before running down to place their mat on the board. After they place it, they will run back to tag in the next partner. The goal is to get three in a row and athletes can only move their team’s pieces.

Metcon

Tuesday Friends and Family

For time:

400 m run

10 pull-ups

20 KB swings (53/35)

30 Russian twists (option to use a plate)

40 walking lunges

50 wallballs (20/14)

40 ab-mat sit-ups

30 air squats

20 push-ups

10 v-ups

400m run

Spartan SGX Training – March 25th-31st, 2019

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*Announcements*

Join us Friday from 5:00pm to 7:00pm at the Finley Farms Park for a CrossFit Preferred BBQ! It is so much fun to get to know each other better out of the gym and we will have great food! Please bring your kids! There is a fun park and lots of room to run around! We will also be announcing the Friday Night Lights Winners! Please wear your CrossFit Open/Friday Night Lights shirt to the BBQ for a final picture! Please RSVP in our Facebook CrossFit Preferred Members Group and sign up to bring a side. Please note the 6:00pm Class is cancelled that day.

Spartan Class will not be at the gym Saturday. We are meeting at the gym at 6:00am to drive out to Usery Park for a trail run!

Mobility Seminar with Shayne and Cat from Therazona Physical Therapy from 9:00am to 10:30am. We will be focusing on low back/hips and shoulders. You do not want to miss this seminar! Please note the 9:00am class is cancelled this Saturday.

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

Atlas Stone Cycles (Weight)

Every 2:00 x 4 Rounds:
5 Atlas Stone Sumo Squats
10m Atlas Stone Carry
5 Burpees
10m Atlas Stone Carry
5 Atlas Stone Sumo Squats

Spartan SGX WOD

Hangnail (Time)

3 Rounds for Time:
400m Run
20m Bear Crawl
20m Crab Walk
20m Kettlebell Walking Lunges (53#/35#)
10 Kettlebell Deadlifts (53#/35#)
10 Kettlebell Alternating Hang Power Cleans (53#/35#)

Tuesday – Running Day 

Warm Up

800 meters easy

Workout

Repeat 3 Times:

500 meters (run 45 seconds faster than 1 mile PR pace)

90 Seconds Rest

200 meters (run 50-60 seconds faster than 1 mile PR pace)

5 Minutes Rest

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill:

Rope Climb 

3 x Unbroken Max Reps

Spartan SGX WOD

Tabata on Fire (AMRAP – Reps)

Tabata Row (Calories)
1:00 Rest
Tabata Kettlebell Swings (53#/35#)
1:00 Rest
Tabata Dumbbell Thrusters (35#/20#)
1:00 Rest
Tabata Burpees

Thursday 

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

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

5×400 meters with 40 seconds rest between each 400 meter interval (run 30-40 seconds slower than 400 meter PR Pace)

5 minutes rest

4×400 meters with 40 seconds rest between each 400 meter interval (run 30-40 seconds slower than 400 meter PR Pace)
5 minutes rest

3×400 meters with 40 seconds rest between each 400 meter interval (run 30-40 seconds slower than 400 meter PR Pace)

Cooldown

400 meters easy

Stretch

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

Pass Mountain Trail at Usery Mountain Regional Park – see above announcements. Meet at CrossFit Preferred at 6:00am! 

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 – March 25th-31st, 2019

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Running Workout For Thursday March 28th, 2019 

Meet at CrossFit Preferred at 5:30am 

Warm Up 

400 Easy

Do Class Warm Up

Drills/Stretching

Workout:

5×400 meters with 40 seconds rest between each 400 meter interval (run 30-40 seconds slower than 400 meter PR Pace)
5 minutes rest
4×400 meters with 40 seconds rest between each 400 meter interval (run 30-40 seconds slower than 400 meter PR Pace)
5 minutes rest

3×400 meters with 40 seconds rest between each 400 meter interval (run 30-40 seconds slower than 400 meter PR Pace)

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:

500 meters (run 45 seconds faster than 1 mile PR pace)

90 Seconds Rest

200 meters (run 50-60 seconds faster than 1 mile PR pace)

5 Minutes Rest

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 – Monday March 25th, 2019 at 7:00pm “Hangnail”

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Strength/Skill

Atlas Stone Cycles (Weight)

Every 2:00 x 4 Rounds:

5 Atlas Stone Sumo Squats

10m Atlas Stone Carry

5 Burpees

10m Atlas Stone Carry

5 Atlas Stone Sumo Squats

Spartan SGX WOD

Hangnail (Time)

3 Rounds for Time:

400m Run

20m Bear Crawl

20m Crab Walk

20m Kettlebell Walking Lunges (53#/35#)

10 Kettlebell Deadlifts (53#/35#)

10 Kettlebell Alternating Hang Power Cleans (53#/35#)