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Workout of the Day – Thursday July 25th, 2019 “Tab A What”

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Metcon (AMRAP – Reps)

Tab a What

Tabata Row

Tabata KB swing 53/35

Tabata Air Squats

Tabata Sit-ups

Tabata Pull-ups

One minute rest between each tabata
Each movement is a full tabata: 8 rounds of 20 sec work/10 sec rest

Rest 1 full minute between movement.

Score is total reps/cals for all 5 sections.

Mobility (No Measure)

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

Workout of the Day – Wednesday July 24th, 2019 “Trail Blazer”

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Strength

Deadlift (1X3; 1X6; 1X9; 1X12; 1X15)

3-6-9-12-15: Unbroken Deadlifts (60% of 1RM)

After each set, 30% of our Max Strict HSPU (if you don’t have strict HSPU- sub regular push-ups- 30% of max)

Metcon

Trail Blazer (Time)

3 Rounds:

800 Meter Run

80 Double-Unders

21 Push Presses

Barbell Pounds – 115/85

Stimulus wise, we are looking for a moderate push press. One that we could cycle for 21+ reps unbroken when fresh if we had to.
Pacing wise on the run, we are looking to first strategize in relation to our abilities on movements inside the gym. If we see ourselves having a good battle with the jump rope, let’s ensure we’re pacing the run enough so that we can bring our best there. If it’s the opposite, and we are thinking large or unbroken sets, we can move towards what we feel would be a 5K race PR pace. Still reserved, but moving.

Workout of the Day – Tuesday July 23rd, 2019 “Nowhere Fast”

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Strength

Power Clean (5×2)

5 Sets of the Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Set #1 – 60% of 1RM Power Clean

Set #2 – 64% of 1RM Power Clean

Sets #3+4+5 – 68% of 1RM Power Clean

A complex of a clean pull followed by a power clean, first at the hang, and then from the ground. Purpose behind such a complex is to focus on our extension through the ground. before we bend the arms, we’re of course looking for our best power transfer from our posterior. Here, we can focus on finding that extension before confirming it with a full lift.

Hang Clean Pull and Clean Pull

In this movement, the arms stay long. As we move through this movement, visualize a full power clean. Visualize our full power moving into the bar… while we keep the arms extended. We’re simply just not “finishing” the lift here, allowing us to focus purely on the aggressiveness of our extension coupled with the bar path.

Weights are intended to stay on the moderate side so that we can focus on those critical points.

Metcon

Nowhere Fast (Time)

For Time, with a 9:00 Time Cap:

50 Power Cleans

On the Minute – 5 Toes to Bar

Barbell – 155/105 lb, 70/48 kg

The workout starts with 5 Toes to Bar.

Stimulus wise, we are looking for a load that we are very confident we could “touch and go” for at least 10 reps when fresh. Lighter is better here, creating a far more potent workout.

If time-capped add 1 second for each clean not completed.
Le’s think through a sustainable pace for the duration, versus trying to maximize our reps in the early minutes. With the target being 50, and not 30, it’s more a longevity piece than a sprint piece.

Body Armor

Row & Abs (Time)

Midline Conditioning

21-18-15-12:

Row Calories

GHD/Abmat Sit Ups

Running Workouts – July 22nd-28th, 2019

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Announcements

Meet at Williams Field High School at 5:30am on Thursdays!
Please park across the street east of the school at the church.  We have permission to use the track as long as we do not park in the high school parking lot.

If you are unable to join us on Thursdays at 5:30am you can do this workout at the gym. Grab a friend and have a fun workout!

Running Workouts

If your goal is to improve in CrossFit or your overall fitness do these 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 adapt workouts from Chris Hinshaw’s Aerobic Capacity program. The athletes that are completing these workouts are seeing huge improvements!

These workouts can be completed on the same day you do a CrossFit class or in place of the metcon. If you do both in the same day it is best if you have at least 4 hours of rest between workouts. For those that are super busy with life like most of us do your best!

Workout # 1

Warm Up 

400 Meters Easy

Stretch/Drills

Workout Details: This is a very high intensity workout. Get in a thorough warm-up that must include dynamic warm-up drills as well as stride outs to prepare the muscles for the speed they are going to experience in this workout. Adding some acceleration drills into your warm-up will also help the muscles be 100% ready and rock and roll. Example: 5 sets: (5 seconds acceleration, 5 seconds hold, 5 seconds decelerate, with full recovery between sets

Workout:

30 minute easy run at 10k pace

then

5 x 100 meter sprints  with full recovery (2 minutes) between reps

Cooldown

400 meters easy

Stretch

Workout # 2 – Join our CrossFit Preferred Running Group at Williams Field High School Track at 5:30am Thursday July 25th, 2019

Warm Up 

800 Meters

Stretching/Drills

Workout

Repeat 10 Times:

Fast 300 meters (run a 1 mile PR Pace)

Slow 200 meters

No rest between reps or sets

Cooldown

800 meters easy

Stretch

Bonus Running Workout

10 Mile Run at an aerobic/conversation pace.

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 July 22nd, 2019 “Hot Sauce”

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Week #4 of sled dog. Next week 7/29 will be a mid-cycle deload.

Strength

Front Squat (6X3)

Week #4

Increasing to 69% of 3RM back squat (6/17)

Back Squat (6X6)

EMOM 12 minutes

Odd 3 front squat

Even 6 back squat

Metcon

Hot Sauce (4 Rounds for reps)

“Hot Sauce” Part #1

AMRAP 3:00:

21/15 Calorie Row

21 Burpees over the Bar

Max Overhead Squats

Rx – 75/55

Rest 3:00

“Hot Sauce” Part #2

AMRAP 3:00:

18/13 Calorie Row

18 Burpees over the Bar

Max Overhead Squats

Rx – 95/65

Rest 3:00

“Hot Sauce” Part #3

AMRAP 3:00:

15/11 Calorie Row

15 Burpees over the Bar

Max Overhead Squats

Rx – 115/80

Rest 3:00

“Hot Sauce” Part #4

AMRAP 3:00:

12/9 Calorie Row

12 Burpees over the Rower

Max Overhead Squats

Rx – 135/95

Spartan SGX Training – Saturday July 20th, 2019 at 7:00am “22 Too Many”

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Spartan SGX WOD

22 Too Many (Time)

2 Rounds for Time:

200m Run

22 Burpees

22 Air Squats

200m Run

22 Hand-Release Pushups

2:00 Plank Hold

200m Run

22 Walking Lunges

22 Pullups

200m Run

22 Wall Balls (20#/14#)

22 Dead Hang Shoulder Taps

200m Run

-If you have a 20#/14# weight vest, wear it-
A recent report released by the Department of Veteran Affairs (VA) states that every day approximately 20 current and former military service members take their own lives.

There are a number of reasons for this startling statistic, among them: post-traumatic stress (PTS), the effects of traumatic brain injury (TBI), challenges of adjustment and transition after returning home from a deployment, and the negative stigma in the military community around seeking help.

The military service members are not the only ones suffering. The families are left suffering from complicated grief long after the loss of a loved one.

22 Too Many is a 501(c)3 non-profit organization that cares deeply and passionately about our nations military community. Through various events, we seek to serve as a living memorial, reduce the stigma by increasing public knowledge and awareness of PTS, share helpful resources, and provide support and comfort to the grieving families left behind.

Please visit www.22toomany.com for more information.

Workout of the Day – Saturday July 20th, 2019 “WeWork”

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Metcon

WeWork Team (Time)

Teams of 3

4 Rounds, with a 30:00 Time Cap:

800m Team Wreckbag Run

60 Deadlifts

60 Front Squats

60 Push Jerks

800m Team Wreckbag Run

50 Deadlifts

50 Front Squats

50 Push Jerks

800m Team Wreckbag Run

40 Deadlifts

40 Front Squats

40 Push Jerks

800m Team Wreckbag Run

30 Deadlifts

30 Front Squats

30 Push Jerks

Wreckbag – 50/35 lb, 23/16 kg

1st Round (60’s) 115/85 lb, 52/38 kg

2nd Round (50’s) – 135/95 lb, 61/43 kg

3rd Round (40’s) – 155/105 lb, 70/48 kg

4th Round (30’s) – 175/125 lb, 79.5/57 kg

The full team runs the distances together, again with the single bag that they can pass around as they see fit. The full team must be back indoors together by their barbell before starting the deadlifts. From here, these are team totals that they can break up however they please.

If we reach the time cap in this workout, let’s add :01s for each rep not completed, with the run being a single :01 much like a rep on the barbell.
Stimulus wise, we are looking for the following criteria fo the barbell loads:

Weight #1 – A light load all teammates could cycle for 21+ front squats when fresh.

Weight #2 – A moderate load all teammates could cycle for 15+ front squats when fresh.

Weight #3 – A moderately heavy load all teammates could cycle for 12+ front squats when fresh.

Weight #4 – A heavy-ish load all teammates could cycle for 8+ front squats when fresh.

Barbell Stamina (PC & Bench) (Time)

Workout Definition

5 Rounds:

5 Power Cleans (205/145)

5 Bench Press (205/125)

The sticky spot will be the bench press for most athletes. Here, we are looking for a barbell load that we can cycle for 8+ reps, when completely fresh. Breaking up the first set is not wrong, but if we are breaking twice, let’s reduce the load some.

WeWork Individual (Time)

4 Rounds:

200m Wreckbag Run

200m Run

15 Deadlifts

12 Front Squats

9 Push Jerks

Wreckbag – 50/35 lb, 23/16 kg

1st Round – 115/85 lb, 52/38 kg

2nd Round – 135/95 lb, 61/43 kg

3rd Round – 155/105 lb, 70/48 kg

4th Round – 175/125 lb, 79.5/57 kg
Stimulus wise, we are looking for the following criteria of the barbell loads:

Weight #1 – A light load we could cycle for 21+ front squats when fresh.

Weight #2 – A moderate load we could cycle for 15+ front squats when fresh.

Weight #3 – A moderately heavy load we could cycle for 12+ front squats when fresh.

Weight #4 – A heavy-ish load we could cycle for 8+ front squats when fresh.

Workout of the Day – Friday July 19th, 2019 “Scarface”

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Strength

Snatch (3X2)

3 Sets of 3: Pausing Snatch Pulls

3 Sets of 3: Snatch High Pulls

3 Sets of 1 Complex: 1 Power Snatch + 1 Squat Snatch

Percentages (all based off 1RM Snatch):

Pausing Snatch Pulls – 70-75-80%

Snatch High Pulls – 50-55-60%

Snatch Complex – 50-55-60%

Pausing Snatch Pulls – Pausing at the knee for a single full second, this lift finishes with an aggressive extension through the floor with out arms staying long (no pull).

Snatch High Pulls – Also taken from the ground, but now without a pause at the knee. In this motion, we do bend the elbows high to the outside, keeping the bar close to the body. Aim is to have the bar rise to about heart level.

Snatch Complex – Finishing our primer with three sets at moderately light loads to piece the full primer together.

Record last complex weight.

Overhead Squat (1X10)

Following our final squat snatch, take 10:00 to build to a heavy 10-Rep for the day.

This will be a number we will re-test later in our cycle. In today’s attempt, being in the area of 70-80% of our best squat snatch is a good place to strive towards.

Metcon

Scarface (Time)

For total time:

2 Rounds:

8 Power Snatches (155/105)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (135/95)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (115/85)

8 Bar Facing Burpees
Stimulus wise, we are looking for the following criteria for each snatch barbell:

1st Weight – A weight we could cycle for 8 reps unbroken if we went for it.

2nd Weight – A weight we could cycle for 12 reps unbroken if we went for it.

3rd Weight – A weight we could cycle for 16+ reps unbroken if we went for it.