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Workout of the Day – Thursday April 18th, 2019 “Active Recovery”

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Midline (No Measure)

Not for Time:

30 GHD Sit-Ups/weighted abmat situps

40 Hollow Rocks

50 AbMat Sit-Ups

Active Recovery (Time)

2 Rounds:

2,000m Row

1000m Run

or

Running Workout

Repeat 3 times:

600 meters (40 to 70 seconds slower than 1 mile PR pace)

40 seconds rest

600 meters (40 to 70 seconds slower than 1 mile PR pace)

40 seconds rest

600 meters (40 to 70 seconds slower than 1 mile PR pace)

40 seconds rest

5 minutes rest in between sets

Spartan SGX Training – Wednesday April 17th, 2019 at 7:00pm “Familiar Feeling”

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Strength/Skill

Bucket Carry / Sandbag Complex (3 Rounds for time)

EOMOM 12:

0:00-2:00 – 100m Bucket Carry

2:00-4:00 – 12 Sandbag Box Step Ups (75#/50#) (24″/20″)

Spartan SGX WOD

Familiar Feeling (Time)

For Time:

1000m Row

30 Medicine Ball Russian Twists (20#/14#)

10 Turkish Get-Ups (53#/35#)

30 Medicine Ball Cleans (20#/14#)

1000m Row

Workout of the Day – Wednesday April 17th, 2019 “Doorbell”

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Strength

Deadlift

On the 2:00 x 6 Sets:

Set #1 – 3 Deadlifts @ 74%

Set #2 – 1 Deadlift @ 81%

Set #3 – 3 Deadlifts @ 74%

Set #4 – 1 Deadlift @ 86%

Set #5 – 3 Deadlifts @ 74%

Set #6 – 1 Deadlift @ 91%

Week 3, increasing by 2% on all lifts today from last week’s effort. Final week before advancing to a slightly different repetition scheme.

Metcon

Doorbell (AMRAP – Rounds and Reps)

AMRAP 18:

21/15 Calorie Row/Bike

15 Strict HSPU

15 DB Deadlifts (50’s/35’s)

15 DB Front Squats (50’s/35’s)
In “Doorbell”, we have the chance to work on our strict gymnastic pressing inside of the workout.

If we are not yet able to complete the total reps in 2 sets or less (if we absolutely went for it), we want to modify the volume to a place where that’s possible. Modifying to 12, 9, or even 6 reps is a great place to be work this movement, in combination with the others. Let’s not get “stuck” there however, only completing 1-2 rounds in the workout.

Stimulus wise on the weight, we are looking for dumbbells that we are confident we could complete 21+ squats with unbroken. We can rack the bells on our shoulders however we please. Just like the Open standard, it can rest in the racked position on top of the shoulders, which is the most stable position allowing our shoulders to relax (in anticipation of the next round of HSPU).

Workout of the Day – Tuesday April 16th, 2019 “Tres Leches”

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Metcon

Tres Leches (3 Rounds for time)

On the 0:00… “Tres Leches” Part #1

30 Clean and Jerks (135/95)

On the 10:00… “Tres Leches” Part #2

30 Kipping HSPU

30 Bar Muscle-Ups

On the 20:00… “Tres Leches” Part #3

1 Mile Run
On parts #1 and #2, we have an 8:00 time cap for completion. This allows at a minimum, 2 minutes of rest before moving on to the following part.

Stimulus wise, we are looking for our “Grace” weight. That is, a weight we are very confident we could complete 10+ reps with unbroken. In the second part, we are looking to complete as Rx if we have 15+ unbroken kipping HSPU and 9+ unbroken Bar MU. If we do not, let’s modify the repetitions so that we have a target to finish. Take your unbroken repetitions and multiply that by 2, which will be a good starting point for planning purposes.

If we are unable to run today, let’s row 2,000m for males, and 1,600m for females

Spartan SGX Training – April 15th-21st, 2019

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*Announcements*

We have a Spartan Class on Monday and Wednesday at 7:00pm and Saturdays at 7:00am – Coached by Spartan SGX Coach Andrew Lucero!

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!! You will not regret doing this race! You will understand at the finish line!

Run Workout

For the Thursday Run  Workout meet at CrossFit Preferred at 5:30am

Monday   

Strength/Skill/Conditioning

Turkish Get Up (4 x 2)

1 Kettlebell Press in each phase of movement
1:2 Work-Rest Ratio

Spartan SGX WOD

Hard Surface (3 Rounds for reps)

3 Rounds:
4:00 AMRAP
400m Run

In time remaining…
AMRAP:
3 Sandbag Cleans* (75#/50#)
6 Burpees Over Sandbag

1:00 Rest Between Rounds

*Round 1: Squat Cleans
*Round 2: Over-the-Shoulder Cleans
*Round 3: Power Cleans

Tuesday – Running Day 

Warm Up

400 meters easy

Workout

Repeat 3 times: 
300 meters (1:20 to 1:40 faster than 1 mile PR pace)
100 meters (3 minutes + slower than 1 mile PR pace. Should feel slow and allow you to recover)
100 meters (Sprint!)
5 minutes rest between  sets

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill/Conditioning

Bucket Carry / Sandbag Complex (3 Rounds for time)

EOMOM 12:

0:00-2:00 – 100m Bucket Carry
2:00-4:00 – 12 Sandbag Box Step Ups (75#/50#) (24″/20″)

Spartan SGX WOD

Familiar Feeling (Time)

For Time:
1000 meter Row
30 Medicine Ball Russian Twists (20#/14#)
10 Turkish Get-Ups (53#/35#)
30 Medicine Ball Cleans (20#/14#)
1000 meter Row

Thursday 

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

 

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

Repeat 3 times:

600 meters (40 to 70 seconds slower than 1 mile PR pace)

40 seconds rest

600 meters (40 to 70 seconds slower than 1 mile PR pace)

40 seconds rest

600 meters (40 to 70 seconds slower than 1 mile PR pace)

40 seconds rest

5 minutes rest in between sets

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

Half Murph (Time)

For Time:

800 meter run
50 Pull-ups
100 Push-ups
150 Air Squats
800 meter run

Partition repetitions as needed.  Start and finish with the run.  If you’ve got a twenty pound vest or body armor, wear it.

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 15th-21st, 2019

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Running Workout For Thursday April 18th, 2019 

Meet at CrossFit Preferred at 5:30am 

Warm Up 

400 Easy

Class Warm Up

Drills/Stretching

Workout:

Repeat 3 times:

600 meters (40 to 70 seconds slower than 1 mile PR pace)

40 seconds rest

600 meters (40 to 70 seconds slower than 1 mile PR pace)

40 seconds rest

600 meters (40 to 70 seconds slower than 1 mile PR pace)

40 seconds rest

5 minutes rest in between sets

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 400 Meters

Stretch/Drills

Workout

Repeat 3 times: 
300 meters (1:20 to 1:40 faster than 1 mile PR pace)
100 meters (3 minutes + slower than 1 mile PR pace. Should feel slow and allow you to recover)
100 meters (Sprint!)
5 minutes rest between  sets

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 April 15th, 2019 at 7:00pm “Hard Surface”

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Strength/Skill

Turkish Get Up (4 x 2)

1 Kettlebell Press in each phase of movement

1:2 Work-Rest Ratio

Spartan SGX WOD

Hard Surface (3 Rounds for reps)

3 Rounds:

4:00 AMRAP

400m Run

In time remaining…

AMRAP:

3 Sandbag Cleans* (75#/50#)

6 Burpees Over Sandbag

1:00 Rest Between Rounds

*Round 1: Squat Cleans

*Round 2: Over-the-Shoulder Cleans

*Round 3: Power Cleans

Workout of the Day – Monday April 15th, 2019 “Body Armor”

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Strength

Back Squat

6 Reps @ 69%

3 Reps @ 74%

6 Reps @ 69%

3 Reps @ 79%

6 Reps @ 69%

3 Reps @ 84%

Rest 2:00 between sets.

This is iteration 3 of 3 in this rep progression. Next week, we will be adjusting to our second phase, with a new repetition and percentage scheme. We’ll follow the same pattern, in a three week micro-progression.

Power Snatch

On the 1:30 x 7 Sets:

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Set #1 – 60%

Set #2 – 63%

Set #3 – 66%

Set #4 – 69%

Sets #5+6+7 – 69-75%, based on feel.

Entire complex is intended to be completed unbroken, but we are allowed to drop after the OHS if a limitation is there. Record all 7 lifts, with the final three being based on feel. Technique over load today.

Body Armor (No Measure)

3 Giant Sets:

50′ Single Arm OH Walk (left)

50′ Single Arm OH Walk (right)

7 Inverted Pausing Rows (2s pause)

Rest 1:00 between sets.

3 Giant Sets:

9 Sumo Deadlifts

50′ Double DB Walking Lunge (hang hold)

Rest 2:00 between sets.

Workout of the Day – Saturday April 13th, 2019 “Tip Toe”

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Metcon

Tip Toe (Time)

For Time:

200 Meter Run, 21 TTB, 21 Burpees

200 Meter Run, 18 TTB, 18 Burpees

200 Meter Run, 15 TTB, 15 Burpees

200 Meter Run, 12 TTB, 12 Burpees

200 Meter Run, 9 TTB, 9 Burpees

200 Meter Run, 6 TTB, 6 Burpees

200 Meter Run, 3 TTB, 3 Burpees

Gymnastics Conditioning (4 Rounds for reps)

On the 3:00 x 4 Rounds:

15/12 Calorie Row

40 Double-Unders

Max Kipping HSPU in time remaining.
Each 3:00 window starts with the “buy-in”, of 15/12 calories on the rower and 40 double-unders. Any time remaining until the 3:00 closes is time towards accumulating our score for the day, the kipping handstand pushups.

Round times start on the 0:00, 3:00, 6:00 and 9:00, with no rest between. At the 3:00 mark, we move directly into “round 2”.

If we are not completing kipping handstand pushups today, let’s modify to build the strict strength today with standing dumbbell strict presses. Choose a load that we estimate we could lift for 15-20 repetitions when fresh.

Lastly, our aim is to be complete with the buy-in portion by the 2:00 mark. If we are struggling with the double-unders, cap our efforts there, leaving at least a full minute on the wall for the handstand pushups.