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CrossFit Preferred News and Workouts September 25th-October 1st, 2016

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Mark your calendars for this Tuesday September 27th, 2016! From 4:00pm to 7:00pm we will have the shoe and Apparel company Inov8 at the gym to demo their shoes and apparel! I have been a huge fan of their shoes for  the last 5 years! They will be offering discounts through Cadence Running Company! As a member of CrossFit Preferred you get a discount at Cadence Running Company!

Today I received a text from a new athlete at the gym that stated;

“I just wanted to let you know, I’m noticing a huge change in my life the more I come to the gym and the better I eat. I just overall feel better. I feel alive and active. I’ve even seen an improvement in my spiritual life because of the lifestyle changes I’m making. I’m starting to feel awesome. Body parts aren’t hurting as much and I’m not getting headaches as often. I feel great! Just thought you should know.”

This is why we as coaches love coaching at the gym and why Tiersa and I own the gym. Fitness does not just make you physically stronger it can change your life. It is easy to get out of balance in all areas of our busy lives if we do not set a plan of priorities. Set a time each day that you will go to the gym and change your life.

You have a great opportunity to help your friends and family. We currently are offering a free month to any friend or family member you would like to refer to CrossFit Preferred. Once they sign up you get a free month!  Please CLICK HERE to see our new referral program! We are so appreciative when you want to refer one of your friends or family to our CrossFit Preferred family so  we came up with a plan to reward you and your friend!

We have a group of 8 training for the Gilbert Half Marathon and 10K if you have any interest in joining us please let Kris LeSueur know. I will write up a training plan for you. This is for beginners and experienced runners.

MONDAY

We are starting a new cycle this week so PLEASE BE SURE TO TRACK YOUR LIFTS AND TIMES!  Competitors, the additional work is always a guideline.  By now, YOU KNOW WHAT NEEDS WORK.  Personalize your skills and lifts as needed.  

STRENGTH

Strict Press

* Set 1 – 5 reps @ 50%

* Set 2 – 5 reps @ 60%

* Set 3 – 5 reps @ 70%

* Set 4 – 3 reps @ 85-90%

* Set 5 – 3 reps @ 85-90%

* Set 6 – 3 reps @ 85-90%

* Set 7 – 10 reps @ 65-70%

Rest 2 minutes between sets.

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

 

METCON

Complete rounds of 21, 15 and 9 reps for time of:

Bar Facing Burpees

Front Squat (75/50) (RX: 115/75) (RX+ Thrusters 115/75 lbs)

Assisted pull-ups (RX: Pull-ups) (RX+ Chest-to-Bar Pull-Ups)

ACCESSORY

Three sets of:

Supinated-Grip Bent over Barbell Rows x 6-8 reps

Rest as needed

 

COMPETITORS

STRENGTH B

Sotts Press 3X5 (Rest 2 min)

Build over the course of the three sets.

Followed by….

Snatch Push Press + Overhead Squat with Pause 3X4 (Rest 2 min)

(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets. Option to OHS only.

*CrossFit Endurance* – we run at 6:00am for our WOD after the warmup and strength portion of class.

Run 400 Meters at an easy to moderate pace then for 60 seconds carry a heavy sand bag for 60 seconds as fast as you can. Rest 2 Minutes in between each round. Must carry the sand bag a total of 1200 Meters. Must run 400 Meters easy between each sand bag round. Goal is to get the sand bag 1200 meters in 6 Rounds.

If unable to run at the gym:

Tempo Run

Mile 1  Moderate Pace

Mile 2 Fast Pace

Mile 3 Moderate Pace

Stretch and roll throughout the day.

TUESDAY

STRENGTH

In 15 minutes, build to today’s “heavy”…

Deadlift x 5 reps

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

 

METCON

Every two minutes, for 24 minutes (6 sets of each):

Station 1 – Deadlift x 8 reps @ 70-75% of today’s 5-RM

Station 2 – 40 Speed drill jump rope (count every right foot, alternate feet)

(RX: 40 Double unders+12 toes to bar) (RX+ 50 Double-Unders + 12 Toes to Bar)

 

COMPETITORS

STRENGTH B

Every 2 minutes, for 10 minutes (5 sets):

Power Or Squat Clean x 3 reps

Build to today’s heavy triple.

CONDITIONING B

2x Run 800 m

Rest: 90 seconds

CONDITIONING C

For completion:

400 meter Sandbag Carry (perform 10 sandbag squats every 100 meters)

 

WEDNESDAY

STRENGTH

CHOOSE ONE

  1. Every two minutes, for 12 minutes (6 sets) of:

3 Jerks (Push or Split) (RX+ 1 Power Jerk + 2 Split Jerks)  

(Pause for 3 seconds in receiving of jerks)

Build over the course of the six sets.

  1. Every minute, on the minute, for 5 minutes:

Front Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):

Front Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Set 9 – 90+% x 1 rep

*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

METCON

3 RFT

Run 400 m (RX+ Row 500 Meters)

10 Dips (Rx+ 10/7 Muscle-Ups)

10 Ground to Overhead (95/65) (RX 135/95) (RX+ 12@ 155/105 lbs)

*25 min time cap.

COMPETITORS

  1. Do both strengths
  2. 3 sets of sled push

*CrossFit Endurance* – Meet at Highland High School Track at 5:30am

Warmup

Run 400 Meters Easy, 10 Minutes Running Drills and Stretching

Workout

Run 6 x 800 meters starting every 5 Minutes

then

1 x 400 Bleachers (Lunge in between bleachers on the track)

then

Stretch

THURSDAY

STRENGTH

ATHLETE CHOICE

METCON

Complete as many rounds and reps as possible in 7 minutes of:

Row 250 Meters

10 Wall Balls 20/14 (RX+30/20)

Rest 3 min

Complete as many rounds and reps as possible in 7 minutes of:

20 Lunges (RX+ jumping)

20/15 Hand-Release Push-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

20 Box jumps or steps

Run 200 m

FRIDAY

STRENGTH

Every 2 minutes, for 10 minutes (5 sets) of:

Tempo Back Squat @ 32X1 x 5 reps @ 70-75% of 1-RM

METCON

14-12-10-8-6-4-2

Pistol Squats total (RX+ weighted 25/15)

KB Swings (Heavy)

 

ACCESSORY

300 ABS #2

30 crunches

20 bicycles

30 toe touches

20 reverse crunches

15 side plank hip lifts (R)

30 crunches

15 side plank hip lifts (L)

40 Russian twists

30 bicycles

15 Oblique V-ups (R)

20 reverse crunches

15 Oblique V-ups (L)

10 leg lifts

 

COMPETITORS

STRENGTH B.

Take 20 minutes to build to today’s “heavy” Clean & Jerk

METCON

21-15-9

Assault Bike Calories

GHD Weighted Hyper Extensions

SATURDAY

WARM UP

Every minute, on the minute, for 16 minutes (4 sets of each):

Minute 1 –:45 prone plank                                (RX+ 1-2 Legless Rope Climbs)

Minute 2 –:30 HS or 5 Neg HSPU                     (RX+ 4 Strict Handstand Push-Ups to 8″/6″ Deficit)

Minute 3 – 6/4 Strict Pull-ups                           (RX+ 6/4 Muscle-Ups)

Minute 4 – 30 HS or 5 Neg HSPU                     (8 Strict Handstand Push-Ups to 4″/2″ Deficit)

METCON  

Run/Row 1000 meters

20 Burpees over KB

20 single Leg KB deadlifts (RX+ 225/155 lbs)

Rest until the running clock reaches 10:00, and then…

For time:

Run 400 meters

20 Barbell snatches BK (RX+ 10 @ 115/75 lbs Floor)

Run 400 Meters

20 Overhead Squats w/:03 pause (RX+ 10 @115/75lbs, no pause)

Rest until the running clock reaches 20:00, and then…

For time:

100 Double Unders

30 Toes-to-Bar

20 Barbell S2OH (RX+ 115/75 lbs.)

Note times for each of the three portions.

*CrossFit Endurance* – Meet at CrossFit Preferred at 6:00am

Long Run

10K Runners Run 4 Miles

Half Marathon Runners Run 7