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Spartan SGX Training – Wednesday January 30th, 2019 “Chill Pill”

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Strength/Skill

Dead Hang / Wall Sit

3 Rounds:

Round 1…

0:30 Dead Hang

0:30 Weighted Wall Sit

Round 2…

1:00 Dead Hang

1:00 Weighted Wall Sit

Round 3…

1:30 Dead Hang

1:30 Weighted Wall Sit

Weight – 53#/35# Kettlebell

Spartan SGX WOD

Chill Pill (Time)

For Time:

3 Rounds of…

200m Run

20 Sandbag Walking Lunges (75#/50#)

Directly Into…

2 Rounds of…

400m Run

50m Dumbbell Farmer’s Carry (50#/35#)

Directly Into…

1 Round of…

50 Burpees

Workout of the Day – Tuesday January 29th, 2019 “Hangnail”

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Metcon

Hangnail (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike

20 Barbell-Facing Burpees

15 Deadlifts (245/165)

On the dumbbell hang clean and jerks, athletes complete 5 reps on a single side, before alternating.

In “Hangnail”, we take on a chipper style AMRAP where finishing two rounds will be a strong challenge, no less finishing three. Inside of these rounds, each set is purposely set slightly above totals we would feel comfortable moving through “unbroken” for rounds.

This applies most specifically to the dumbbell and the deadlifts, where a planned, brief break can allow us to continue the pass forward. How it applies to the bike and bar-facing burpees is a level, deliberate pacing effort that is held with the 16:00 effort in mind.

Stimulus wise, we are looking for a loading that we confident we could complete 30 repetitions unbroken on the dumbbell. This comes out to 15 repetitions on each side, and if we were to go for it, we again are confident we could accomplish so. With that said, a planned quick break may be of strong benefit for us with the larger picture in mind.

Stimulus wise on the deadlift, we are looking for a load that allows for 25+ repetitions unbroken, when fresh. A loading above the “moderate” loading we commonly use, but a weight we are confident moving through all rounds with at most, two quick breaks.

In AMRAPs that end with higher round counts, we can visually see the trend of our intensity if were have those times to look through post-workout. Here, with longer rounds, we have the chance today to gauge our pacing on rounds that reach beyond the 5:00 mark.

Metcon (No Measure)

Row Capacity

Workout Definition

9 Rounds, OT2:00 (18:00 Total):

Males – 400 Meter Row

Females – 330 Meter Row

Round 1 – 2K Pace + 10 Seconds

Round 2 – 2K Pace + 4 Seconds

Round 3 – 2K Pace – 2 Seconds

Repeat that cycle two more full iterations for the total of the 9 rounds.

Spartan SGX Training – January 28th – February 3rd, 2019

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*Announcements*

Join the CrossFit Preferred Team for the Spartan Sprint Race February 9th at 10:30am! We have a great team and it is going to be such a fun time!

This will push you in your training the next couple weeks!

It is a 3-4 mile race with obstacles and we can prepare you for this race no matter what shape you are in right now!

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 have created a CrossFit Preferred Team! We are racing the Sprint Race Saturday February 9th at 10:30am. Join us!!

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

January Monthly Challenge!

Complete 500 Strict Pull Ups (no Kipping or Butterfly Pull Ups) in the month of January!

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

Dumbbell Clean and Jerk 

3 sets of 5 repetitions
1 set of max repetitions at same weight

Spartan SGX WOD

Late Night (AMRAP – Rounds and Reps)

12:00 AMRAP
15/12 Calorie Row
12 Dumbbell Reverse Lunges (50#/35#)
9 Dumbbell Clean and Jerks (50#/35#)
6 Box Jump Overs (24″/20″)

Tuesday – Running Day 

Warm Up

800 Meters easy

Workout

600 meters (20 seconds faster to 1 Mile PR Pace)

3 minutes rest

200 meters (1 Minute faster to 1 Mile PR Pace)

2 minutes rest

500 meters (20 seconds faster to 1 Mile PR Pace)

3 minutes rest

200 meters (1 Minute faster to 1 Mile PR Pace)

2 minutes  rest

200 meters (fast pace) (1 minute faster to 1 Mile PR Pace)

15 seconds rest then

200m (sprint)

Cooldown

800 Meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill:

Dead Hang / Wall Sit 

3 Rounds:
Round 1…
0:30 Dead Hang
0:30 Weighted Wall Sit (35#/25#)
Round 2…
1:00 Dead Hang
1:00 Weighted Wall Sit
Round 3…
1:30 Dead Hang
1:30 Weighted Wall Sit

Directly Into…
0:30 Max Kettlebell Goblet Squats (53#/35#)

Spartan SGX WOD

Chill Pill (Time)

For Time:
3 Rounds of…
200m Run
10 Sandbag Front Squats (75#/50#)

Directly Into…
2 Rounds of…
400m Run
50m Kettlebell Farmer’s Carry (53#/35#)

Directly Into…
1 Round of…
50 Burpees

Thursday 

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

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

2 Rounds:
100 meters at 1 mile goal pace, 200m walk
1 x 400 meters at 1 mile goal pace
Rest 5 minutes
1 x 200 meters at 1 mile goal pace, 400m walk
then
Run 1 Mile as Fast as Possible

Cooldown

400 Easy

Stretch

FRIDAY – Running Day 

60 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

5k Cindy (AMRAP – Rounds and Reps)

40:00 AMRAP:

5K Run

In time remaining…
AMRAP of “Cindy”
5 Pullups
10 Pushups
15 Air Squats

Scale distance if needed to complete running portion close to 30:00 mark

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 – January 28th – February 3rd, 2019

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Running Workout For Thursday January  31st, 2019 

Meet at CrossFit Preferred at 5:30am 

Warm Up 

800 Easy

Do Class Warm Up

Drills/Stretching

Workout:

2 Rounds:
100 meters at 1 mile goal pace, 200m walk
1 x 400 meters at 1 mile goal pace
Rest 5 minutes
1 x 200 meters at 1 mile goal pace, 400m walk
then
Run 1 Mile as Fast as Possible

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

600 meters (20 seconds faster to 1 Mile PR Pace)

3 minutes rest

200 meters (1 Minute faster to 1 Mile PR Pace)

2 minutes rest

500 meters (20 seconds faster to 1 Mile PR Pace)

3 minutes rest

200 meters (1 Minute faster to 1 Mile PR Pace)

2 minutes  rest

200 meters (fast pace) (1 minute faster to 1 Mile PR Pace)

15 seconds rest then

200m (sprint)

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 January 28th, 2019 “Life Jacket”

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Strength

Front Squat

On the 1:30 x 6 Sets:

Set #1 – 3 Reps @ 75%

Set #2 – 2 Reps @ 80%

Set #3 – 1 Rep @ 85%

Sets #4+5+6 – 1 Rep @ 90-94%

*After each set, complete 25% Strict HSPU

Metcon

Life Jacket Part 1 (AMRAP – Rounds and Reps)

“Life Jacket” Part #1

AMRAP 5:

27/21 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-Ups
“Life Jacket” is 3 x AMRAP 5:00’s, resting 5:00 between.

Parts start on the 0:00, 10:00, and 20:00 respectively. Scoring is total reps across all three parts. At the bottom of this part is a legend on round repetition counts for easy adding.

In Part #1, a full round for males/females – 81/75

In Part #2, a full round for males/females – 63/57

In Part #3, a full round for males/females – 45/42

Lift Jacket Part 2 (AMRAP – Rounds and Reps)

“Life Jacket” Part #2

AMRAP 5:

21/15 Calorie Row

21 Thrusters (95/65)

21 TTB

Lift Jacket Part 3 (AMRAP – Rounds and Reps)

“Life Jacket” Part #3

AMRAP 5:

15/12 Calorie Row

15 Thrusters (75/55)

15 Pull-Ups

Spartan SGX Training – Saturday January 26th, 2019 at 7:00am “Coffland”

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Spartan SGX WOD

Coffland (Time)

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run

30 push-ups

Post time to comments
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here

Workout of the Day – Saturday January 26th, 2019 “Bird Box”

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Metcon

Bird Box (Time)

For Time:

1 Mile Run

10 Rope Climbs (15′)

50 Clean and Jerks (135/95)
f we do not have the ability to run today, two options, with the bike preferred given our rowing in yesterday’s Stamina Builder.

Option A) 120/90 Calorie Assault Bike, or 160/120 Calorie Schwinn

Option B) 2,000/1,600 Meter Row

Stimulus wise, we are looking for our “Grace” weight, or a power clean and jerk barbell load that we are very confident we could complete 10+ repetitions unbroken, when fresh.

Power Clean Technique

5 Sets, Not for Time:

40 Double-Unders

1 Clean Pull

1 Hang Power Clean

1 Power Clean

Percentages:

50, 55, 60, 65, 70% of 1RM Clean

Workout of the Day – Friday January 25th, 2019 “Top Down”

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Metcon

Top Down Part A (Time)

“Top Down” Part A… For Time

With a 12:00 Time Cap:

25 Barbell-Facing Burpees

25 Squat Snatches (115/80)

25 Barbell-Facing Burpees

In time remaining until the 12:00 cap, establish:

1-Rep Hang Hang Snatch (Part B)
As we enter this one round chipper, we want to first recognize that the squat snatches can vary minutes between strategies. This is a movement where breaks between repetitions can last upwards towards 7-10 seconds, very easily. From the bouncing around on the floor, to the reset of the feet and hands, seconds move fast here. Recognizing the potential here, we want to approach these final 25 repetitions with energy to spare. We naturally want to push with effort on the opening 25 burpees, but our focus of effort is on the snatches.

On these opening 25 repetitions, slow is smooth, and smooth is fast. Over 25 repetitions, at an individual level, a fast pace in comparison to a reserved effort can vary in the range of about 10 seconds (about a half second per repetition). It is indeed a significant amount of time, and in person during the workout, can feel like an eternity between athletes.

Top Down Part B (Load) (Weight)

“Top Down” Part B… For Load

In time remaining until the 12:00 cap, establish:

1-Rep Hang Hang Snatch
Using the same barbell from Part A, athletes have the time remaining the 12:00 time cap to build to a max effort lift.

Athletes choice on the style of the hang snatch – to power, or to squat. But in both versions, athletes must establish the hang position (full deadlift to extension). The bar is allowed to go as low knee-level on the descent to the hang, but not below.

After finishing Part A and recording our score, our first objective much like last week is to formulate an snap adjustment to our plan if we are minutes behind our estimated completion time. This is an important first step as if the clock says 10:30, it’s a fairly different course of action than if it says 8:00.

Workout of the Day – Thursday January 24th, 2019 “Active Recovery”

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Metcon (No Measure)

Rotating Stations on the 2:00 x 3 Rounds (30:00 Total)…

A) 300 m Run

B) 25 abmat Situps

C) 30/24 Calorie Row

D) 100 Double-Unders

E) 20 Goblet Squats (53/35)

Gymnastics

Muscle-Ups

10:00 Effort on Athlete’s Choice:

Bike, Row, Ski, or Run

On the 2:00 – 40% of Max Ring Muscle-Ups

On the 4:00 – 50% of Max Ring Muscle-Ups

On the 6:00 – 40% of Max Ring Muscle-Ups

On the 8:00 – 50% of Max Ring Muscle-Ups

On the 10:00 – 40% of Max Ring Muscle-Ups

This is building off last week, increasing percentages.

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