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Spartan SGX Training – January 21st-January 27th, 2019

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*Announcements*

Join the CrossFit Preferred Team for the Spartan Sprint Race February 9th at 10:30am! We have a great team and it is going to be such a fun time!

This will push you in your training the next couple weeks!

It is a 3-4 mile race with obstacles and we can prepare you for this race no matter what shape you are in right now!

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

Run Workout

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

Next Spartan Race!!

We have created a CrossFit Preferred Team! We are racing the Sprint Race Saturday February 9th at 10:30am. Join us!!

Use this code to save 15% off the regular price or 20% off the Spartan Race Annual Pass: SGX191222

January Monthly Challenge!

Complete 500 Strict Pull Ups (no Kipping or Butterfly Pull Ups) in the month of January!

If you do 25 Pull Ups 5 days per week you will hit 500 Pull Ups.

If you do not have a Strict Pull Up start where you are at and do Ring Rows, Bar Holds, Negative Jumping Pull Ups or Australian Pull Ups.

Monday   

Strength/Skill

Atlas Stone Cycles (Weight)

Every 1:30 x 4 Rounds:

5 Atlas Stone Sumo Squats
10 meter Atlas Stone Carry
5 Burpees
10 meter Atlas Stone Carry
5 Atlas Stone Sumo Squats

Spartan SGX WOD

Steam Engine (Time)

4 Rounds for Time:
200m Run
10 Dumbbell Deadlifts (50#/35#)
8 Dumbbell Box Step Ups (24″/20″)
6 Strict Pullups
4 Dumbbell Devil Presses (50#/35#)

Tuesday – Running Day 

Warm Up

800 Meters easy

Workout

3×100 meters with 1 minute rest between reps

3×150 meters with 90 seconds rest between reps

3×200 meters with 2 minutes rest between reps.

Take more rest as needed for full recovery.

Cooldown

800 Meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill:

Rope Climb 

Practice / Technique

Spartan SGX WOD

Tsunami (AMRAP – Reps)

3 Rounds, 1:00 per station:

Calorie Row
Burpees Over Rower
Sandbag Ground-to-Overheads (75#/50#)
Knees-to-Elbows
Kettlebell Goblet Squats (50#/35#)
Rest

Thursday 

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

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

35 minute easy aerobic run/jog
then immediately following
6 x 200m (run 1 minute slower than 1 mile PR Pace) with a 200 meter easy recovery run between reps

Cooldown

400 Easy

Stretch

FRIDAY – Running Day 

60 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

Coffland (Time)

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

Post time to Wodify

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

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!