CrossFit Preferred News and Workout October 16th-22nd, 2016
This week at CrossFit Preferred:
- We welcome all the new trial members to our family at CrossFit Preferred! We look forward to getting to know you better and helping you get in the best shape of your life!
- We had a great time Saturday celebrating Bridget Biggs 55th Birthday with and excellent WOD! We had a great turnout and everyone had a great time. Thanks to everybody that turned out!
- Mark your calendars for Saturday November 5th, 2016 at 7:00am and 9:00am for the Kirk Deligiannis Memorial WOD (We have posted the options for the three different workouts on our CrossFit Preferred Facebook page. This is a fundraiser for his family. He was only 31 and left behind his wife and two young sons. Kirk recently passed away after completing SEALFIT Kokoro 45 this last month. I (Kris LeSueur) have been a huge fan, Kokoro finisher and supporter of SEALFIT for many years now. Kirk was an awesome athlete and motivator to many people in the CrossFit community, SEALFIT community and GoRuck Community. He also had a company that he was a part of that ran Charity Challenges. I participated in one of them this last year and really enjoyed getting to know him. They are asking that everybody that participates donates $20 and if you do not finish they would like you to donate $5 more:) You do not have to donate to come to class but please do if you feel so moved to that day.
- Referral Program – Just a reminder of our new referral program. Any current CrossFit Preferred member who brings in a friend or family member earns a free month for themselves and their friend. Your friend will receive their first month free and after their first paying month you will earn a free month for referring them. It’s a pretty sweet deal and no limit on how many friends you can bring in. Member Amy Benton has earned two free months, as well as Marci Young earning a free month.
Here are your workouts for this week:
200 m run
10 barbell thrusters
5 strict pull-ups
:30 HS Hold
CHOOSE ONE, rest as needed
A.Front Squat: 2X3 @ 80%
- Squat Clean 2X2 @ 80%
Two Rounds for Time
40 Wallballs (Fit: 10/14) (RX: 20/14) (RX+ 30/20)
30 Kettlebell swings (Fit: 35/26)(RX: 53/35)(RX+ 70/53)
20 Pull-ups (Fit: Assisted)
10 Handstand Push-ups (RX+ Strict and/or deficit kipping)
4 min Rest
See Oct 10th blog for entire series or:
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps
Build to a heavy-ish double. Then,
6X2 snatch BK (blocks)
Build to a load that is heavy, but allows you to maintain mechanics.
CrossFit Preferred Endurance Group:
1 x 800 Easy
4 x 200 Meter Sled Pushes
4 x 200 Meter Sled Pulls
Tabata Run 8 Round 20 Seconds on 10 Seconds Off (Run these as fast as you can)
400 Meters Easy
In 15 minutes or less, build to today’s “heavy”…
Goal is to reach your two rep max load for the day.
note: Optional deadlift rep scheme 5@ 50% 5@ 60% 5@ 65%, 5 @ 70%, AMRAP @ 77%
6 min AMRAP:
12 Dumbbell Squat Cleans (Fit: 25/15)(RX: 35/25)(RX+ 45/35)
12 Box jumps
Rest 2 min then:
6 min AMRAP
12 Single Arm Dumbbell Snatch
12 Toes to Bar
Rest 2 min then:
6 min AMRAP
12 DB Bent over Row
Ten sets of:
2 Unbroken Muscle-Ups
Focus on consistent elevation of the entire body – even through the catch phase, and maximum speed from the bottom of the swing to the top of the dip. Rest as needed to ensure that the focus is on good quality movement and a lot of speed.
5 PVC Pass throughs
5 leg swings each way/ each side (front, side, diagonal)
10 DB or plate reverse flys
25 double unders
Push or Split Jerk 3×2
3 Rounds for Time
400 m Run
25 Push Press (RX: 95/65) (RX+: 4 rounds)
50 Double Unders
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
CrossFit Preferred Track Workout
1 x 800 Meters Easy
4 x 400 Meters – 90 Seconds Rest
6 x 300 Meters – 60 Seconds Rest
8 x 200 Meters – 30 Seconds Rest
1 x 400 Meters Easy
5 Minutes Stretching
WEDNESDAY NIGHT WEIGHTLIFTING
Muscle Snatch 3×3 @ 40%
Clean and Jerk 1+1 @ 95%
Back Squat 2×2 @ 90%
P-Harris warm up
Choice of Strict or Bench Press
5@ 50% 5@ 60% 5@ 65%, 5 @ 70%, AMRAP @ 77%
1- reverse lunges
3- air squats
4- mtn climbers
Class Choice Barbell Warm-up
Take 20 minutes to build to a 5-RM Tempo Back Squat @ 32X1
Goal should be one set more than your previous attempts.
*note: this is our fourth week, be sure to increase the load as able!
Every 8 min for 24 min (3 sets)
400 m Run (RX+ 500 m Row)
15 Hang Squat Cleans (Fit: AHAP)(RX: 115/75)(RX+ 135/95)
20 Pullups (RX and RX+ C2B)
Stretch: glutes, neck, lats, calves
Run 1-3 miles (time permitting) @ 80% effort
HSPU Skill work
Tabata 4 rounds each
1 – KB Side Bends
2 – KB swings
3 – KB one legged DL (:30 each side)
4 – KB sit ups
Run/Row 1600 meters
21 Deadlifts (RX:135/95)(RX+275/185 lbs)
21 Bar-Facing Burpees
Run/Row 1200 meters
15 Bar-Facing Burpees
Run/Row 800 meters
9 Bar Facing Burpees
Every minute, on the minute, for 16 minutes:
Minute 1 – 10 round the body plate passes w/ 10 kilo plate *grab the top of the plate and pass it around your front and back, switching hands as you go around
Minute 2 – 12-15 GHD Sit-Ups
Minute 3 – 30 second Chin Over Bar Hold (Pronated Grip)
Minute 4: Rest
CrossFit Preferred Endurance Group:
We are one month away from the Gilbert Half Marathon and 10K. The next race we will be training for is the Phoenix Marathon, Half Marathon and 10K. We will also be training for the Spartan Race. Only problem is both races are on February 25th. Signing up for a race will give you a goal and will help you train with purpose!
Everybody is doing great with their training! It has been so much fun to see each of you pushing yourselves out of your comfort zone and training for this race. I am super proud of all of you!
10K Racers – Run 6 Miles this week – moderate pace
Half Marathon Racers – 10 Miles – moderate pace
Cooldown – Stretch 10 Minutes and throughout the day.
For anybody running/training over 1 Hour it is very important that you get some calories every 30-45 Minutes. It is very important that you start training this way and experimenting with different products. I like the Clif Brand Gels, Chews and Drinks. I also like the Ucan products.
Our friends Dan and Mary own Cadence Running Company. They are on the corner of Pecos and Gilbert. They offer all CrossFit Preferred members 15% off. They carry multiple products like Ucan, Clif and GU Brand gels, drinks and bars. They also have the best shoes for running and CrossFit. The best part about them is they are very knowledgeable and experienced so they can really help you figure the best type of shoe for you to train and race in!
2016 10 16