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 – 150702

Fitness Group 10 x PVC OTB Passes then, XOS – Activate Series * do any additional mobility work, ask coach for help. A1.: Close Grip Bench Press, @30X1; 4 x 6-8; rest 60sec A2.: GHD Hip Extensions, @20X3; 4 x 8-10; rest 2 min * there is actually no measure for... read more
Wednesday – 150701

Wednesday – 150701

Fitness Group Mobility Banded Hip Extension x 1min/side Banded OH Distraction x 1min/side Barbell Sink Stretch x 1min Band Assist Squat hold x 1min then, Two Sets of: 5 x RKBS 5 x KB Goblet Squat 5 x KB 1-arm clean/side 5 x KB 1-arm OHP, light then, set up and... read more
Tuesday – 150630

Tuesday – 150630

Fitness Group Row x 500m then, Miniband Sidestep x 15/side Miniband Supine Hip Press x 15 Banded Good Morning x 10 then, XOS – Activate Series then, Repeat Miniband/band series A.: Segmented Clean Deadlift, 7 x 2; rest 2-3min b/n sets * Pause 2sec 1inch off the... read more
Monday – 150629

Monday – 150629

Fitness Group 2-3 Minutes of AD or Row then, Two Sets of: 5 x Wall Facing Squats 10 x Squats 5 x Goblet Squats 10 x Walking Lunges 5 x Scapular Prep 10 x Push-Ups A1: Back Squat, @30X1; 5 x 3-5; rest 90 sec A2.: 4 Sets of Amrap Strict Pull-Ups (to be done b/n squat... read more

Saturday – 150627

Fitness Group Athletes will have the choice today to do Friday’s Team Wod or Today’s Team Wod. If you choose Friday’s Wod, be sure to to go back to Friday’s whiteboard to record scores. Teams of Two will Alternate Tasks to complete as many... read more

Thursday – 150702

Performance Group XOS – Activate Series then, choose 1-2 Hip mobility pieces A.: Close Grip Bench Press, @30X1; build to a tough triple B.: DB 1-Arm Row, @20X1; 3 x 6-8/arm; rest 1min b/n arms C.: Weighted GHD Hip Extension, @20X2; 3 x 8-10; rest 90sec * use a... read more
Wednesday – 150701

Wednesday – 150701

Performance Group Mobility Banded Hip Extension x 1min/side Banded OH Distraction x 1min/side Barbell Sink Stretch x 1min Band Assist Squat hold x 1min then, Two Sets of: 5 x RKBS 5 x KB Goblet Squat 5 x KB 1-arm clean/side 5 x KB 1-arm OHP, light then, set up and... read more
Tuesday – 150630

Tuesday – 150630

Performance Group Mobility Calf Smash on FR x 1min/side Calf Pro Stretch x 1min/side Banded Olympic Wall Squat x 1 minute Banded OH Distraction x 1min/side then, 10 x PVC OTB Passes 5 x PVC OHS 5 x PVC Snatch Balance then, w/ barbell: 5 x OHS 5 x Snatch Balance 5 x... read more
Monday – 150629

Monday – 150629

Performance Group 2-3 Minutes of AD or Row 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 10 x Push-Ups A.: Back Squat, @30X1; 3, 2, 1, 3, 2, 1; rest 4mins * Second set of 3,2,1 should be heavier than... read more

Saturday – 150627

Performance Group Athletes will have the choice today to do Friday’s Team Wod or Today’s Team Wod. If you choose Friday’s Wod, be sure to to go back to Friday’s whiteboard to record scores. Teams of Two will Alternate Tasks to complete as many... read more