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CrossFit Preferred News July 17th – July 23rd, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”CrossFit Preferred News ” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”July 17, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″][/vc_column_text][vc_empty_space][vc_column_text delay=”0″]

“In training, you listen to your body. In competition, you tell your body to shut up.” – Rich Froning Jr., Four-Time CrossFit Games Champion

We had a great week of training this week at CrossFit Preferred! So many of you are setting goals and crushing them from level tests to weight loss! Please share with us coaches what you are working on so we can help you achieve your goals. We want to see you succeed and become better everyday! We coach because we love seeing how health and fitness changes each of your lives! Thank you for being a part of CrossFit Preferred![/vc_column_text][vc_empty_space][vc_column_text delay=”0″]

Nutrition Tips:

Tiersa and I and some other athletes at the gym have been working on eating a certain amount of Macronutrients (Proteins, Carbohydrates and Fat) everyday. We struggled with this as we went on vacation but we are back on track and we have noticed a huge difference in how we feel, perform and look. It does not feel restricting and it has been a great lifestyle for us. Here is a short video from a recent nutrition class we had at the gym. We can help you figure out your exact Macro needs. Tiersa is available to meet by phone or in person at CrossFit Preferred. Nutrition is one of the most important parts to improving your health and performance. Please contact Tiersa with any questions or email us at[/vc_column_text][vc_empty_space][vc_wtr_youtube url=”RZmwciPBzzw” autoplay=”0″ showinfo=”0″][vc_empty_space][vc_column_text delay=”0″]

Workouts this week:



3 Rounds, for completion

:60 HS Hold

50 double unders (unbroken)


Every 2 minutes, for 16 minutes (8 sets):

Back Squat

*Set 1 – 2 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 90%

*Sets 5-8 – 1 rep @ 90-95%


30 Calories of Assault Bike/Row

3 Rope Climbs or 6 ring muscle ups

21 Front Squats (135/95 lbs)

20 Calories of Assault Bike/Row

2 Rope Climbs or 4 ring muscle ups

15 Front Squats (135/95 lbs)

10 Calories of Assault Bike/ Or row

1 Rope Climb

9 Front Squats (135/95 lbs)


400 m Sandbag



400 M Run

10 wall climbs


Split Jerk 3X3 @ 70-80% 


Four rounds for time of:

10  Handstand Push-Ups

20 Pull-Ups (RX+C2B)

40-Feet of Walking Lunges with KBs (24/16 kg)


Three sets of:

Seated Single-Leg Lifts x 20 reps

Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.

followed by…

Three sets of:

Seated Leg Lifts x 15 reps

Rest 60 seconds

followed by…

Three sets of:

Tuck-Up to V-Up Complex x 10 reps

Rest 60 seconds





Every 2 minutes, for 20 minutes (10 sets):

2 Snatches + 1 Overhead Squat

Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.


Run 400 Meters

10 Squat Snatches (135/95 lbs)

20 Burpees Over the Barbell

Run 800 Meters

20 Burpees Over the Barbell

10 Squat Snatches (135/95 lbs)

Run 400 Meters


Coaches Choice



P Harris warm up




“Plate Baby”

Two rounds.  Must be holding a plate to move or count rep.

Run 400 Meters

22 Plate G2OH

22 box steps

22 Russian Twists (2ct)


Toes to bar


Warm up/Skill

Dynamic stretching+800 m run


A. Dead Lift

Every 3 minutes, for 18 minutes (6 sets):

Deadlift x 3 reps

*Set 1 – 3 reps @ 70-75%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 3 reps @ 80-85%

*Set 4 – 2 reps @ 85-90%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 3 reps @ 80-85%


Partner WOD.

The person working wall balls is the time keeper and partner #2 must AMRAP until they are finished. Once the wall ball wod is complete both partners can rest for 3 minutes before trading places.

Three rounds for time of:

5 Bar Muscle-Ups or 10 Strict pull-Ups

20 Wall Ball Shots (20/14 lbs)

3 minutes Rest/Transition

Complete as many rounds and reps as possible of:

40 double unders

3 hang squat cleans (135/95) (RX + 185/135)

Rest, then…


4X10 Bi’s and Tri’s


Teams of 4 (Conga style)

5 Rounds

20 Wallballs

15 Kettlebell Swings (70/53)

12 Thrusters (96/65)

12/10 Calorie Row

*This workout is in a Conga line style. Teammate 1 starts on the 20 wallballs. Once they finish the wallballs they move to the Kettlebells and athlete 2 steps in to the wallballs, etc.

*Important to note that an athlete cannot move forward or start the next movement until the athlete in front of them is finished.

*Each person completes 5 rounds