The Turkish Get-Up

The Turkish Get-Up

The Turkish Get-Up, The Why and The Why Not? by Mike Knaisch, MS, ATC First lets begin with the why not?  There is no why not, really.  It’s more of people refusing to do it or the general disdain of doing it.  So why do some people hate the TGU?  I’ve heard things... read more
New Programming Options for CFL Members

New Programming Options for CFL Members

Fitness vs. Performance, the Evolution of CrossFit Lakeland On April 13th we launched our new programming model at CrossFit Lakeland.  Members will now have several options available to them.  Fitness, in general, is full of fads that come and go.  High Intensity... read more
NUTRITION SEMINAR

NUTRITION SEMINAR

We are very excited to announce that CFL will be hosting a Nutrition Seminar given by Jeremy Mullins. When:  Sunday, March 15th; 9am-4pm Cost:  $75 Registration:  CFL members, please refer to our private FB page for info on registration. What it’s all about and... read more
ThanksGiving Throwdown, The Back Story

ThanksGiving Throwdown, The Back Story

CFL’s Annual ThanksGiving ThrowDown, The Back Story: Our event continues to be in a status of evolution.  So just as fitness continues to evolve, so does our annual ThanksGiving ThrowDown Event.  But there will always be one goal in mind, to offer a very well... read more

Thursday – 150730

Fitness Group XOS – Activate Series then, 1 min Squat hold rest 1 min 1 min squat hold rest 1min 10 x Big walking lunges A1: DB 1-Arm Row, @3010; 4 x 5-7; rest 15 sec btw arms; rest 60 sec A2: Anchored Sit-to-Stand, 4 x 6-8: rest 90sec * Feet anchored under... read more

Wednesday – 150729

CrossFit Lakeland – Fitness Group (No Measure) Mobility: Lax ball, bottom of foot x 1min/side Calf Stretch in pro stretch x 1min/side Hawaiin Squat x 1min/side then, 10 x PVC OTB Passes 10 x Fwd walking lunge, elbow-to-instep + spidy twist 5 x Squats into 5 x... read more
Tuesday – 150728

Tuesday – 150728

Fitness Group Row x 2min, easy push then, XOS – Activate Series then, Two sets of: 15 x Miniband sidestep/side 15 x Miniband Supine Hip Press 10 x Arm Haulers A1: 1-leg Barbell RDL, @2011; 4 x 6-8/leg; rest 90sec A2: Barbell Seated Overhead Press, @2101; 4 x... read more
Monday – 150727

Monday – 150727

Fitness Group 2 minutes of AD then, Two Sets of: 5 x Wall Facing Squats 10 x Squats 5 x Goblet Squats 10 x Walking Lunges 5 x Strict Pull-ups :20 sec. hollow rocks A: Back Squat, 4 x 10; rest 4min * build per set with the last set being a moderate to tough 10 reps. B:... read more

Saturday – 150725

Fitness Group Teams of Two, with only one partner working at a time will complete: A: 2 Sets 5,4,3,2,1 Deadlift (245/160) Burpee Over-the-Bar Rest 5 min B: 2 Sets 5,4,3,2,1 Front Squat (155/105) Strict Pull-ups Rest 5 min C: 2 Sets of: 5,4,3,2,1 Push Press (115/75) SD... read more

Thursday – 150730

  Performance Group XOS – Activate Series then with PVC Snatch grip do: 5 x OTB Passes, slow 5 x Hang Pull 5 x Hang High Pull 5 x Hang Power Snatch 5 x OHS then repeat with barbell doing 3-reps of each, minus OTB pass A: Snatch Balance, 3 × 3; rest as... read more
Wednesday – 150729

Wednesday – 150729

Performance Group Mobility: Lax ball, bottom of foot x 1min/side Calf Stretch in pro stretch x 1min/side Hawaiin Squat x 1min/side then, 10 x PVC OTB Passes 10 x Fwd walking lunge, elbow-to-instep + spidy twist 5 x Squats into 5 x Squat Jumps -landing low and soft XOS... read more
Tuesday – 150728

Tuesday – 150728

Performance Group Row 100m, Rest 30sec x 3 then, 10 x PVC OTB then, XOS – Activate Series then, with barbell 5 x Bent over row 5 x Hang Power Clean 5 x Push Press A: Power Clean Cluster, 4 x 3.3.3; TnG; rest 10sec b/n clusters * build per set * Rest 3min b/n... read more
Monday – 150727

Monday – 150727

Performance Group Row or AD x 2min then, Two Sets of: 5 x Wall Facing Squats 10 x Squats 5 x Goblet Squats 10 x Walking Lunges then 3-4 Sets of: 1 x Strict CTB Pull-Up 1 x Kipping CTB Pull-Up 1 x Bar Muscle Up * goal is to do these unbroken * rest as needed b/n sets... read more

Saturday – 150725

Performance Group Teams of Two, with only one partner working at a time will complete: A: 2 Sets 5,4,3,2,1 Deadlift (245/160) Burpee Over-the-Bar Rest 5 min B: 2 Sets 5,4,3,2,1 (155/105) Front Squat Strict Pull-ups Rest 5 min C: 2 Sets of: 5,4,3,2,1 Push Press... read more