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
Monday – 150831

Monday – 150831

Fitness Group 2-3 min of Jump Rope * practice DU’s then, 8 x Fwd Lunge Elbow-to-Instep 15 x Supine Hip Press 8-12 x Strict, slow Push-ups 10 x Kossack Lunge, 5/side 10 x XOS High row 10 x XOS Reverse Fly 8-12 x Strict, slow Push-Ups   A1: DB Rear Foot... read more

Saturday – 150829

Fitness Group “300” For Time: 25 x Strict Pull-Ups 50 x Deadlifts (135/95) 50 x Push-Ups 50 x SD Box Jumps (24/20) 50 x Floor Wipers (135/95) – R/L=1rep 50 x 1-arm KB clean and press (35/25) – 25/arm 25 x Strict Pull-Ups * With only one team... read more

Friday – 150828

Fitness Group 200m Run, easy then, XOS – Activate Series then, Hurdle Dynamic Hip Warm-Up 6min Amrap of: 200m 6 x Shoulder-to-Overhead (115/75) 9 x Toes-to-Bar 12 x KB Goblet Squat (53/35) x 3 Sets Rest 6min b/n sets * Pick up each set where you left off at in... read more
Thursday – 150827

Thursday – 150827

Fitness Group Mobility Seated Groin stretch w/ sandbags or Kb’s x 60-90sec then Two Sets of: 40-50 DU’s or practice tech for 1-2min 5 x Wall Facing Squats 10 x Squats 5 x DB Goblet Squats 10 x Walking Lunges   A1: Back Squat, 4 sets; reps of 10, 8, 6,... read more
Wednesday – 150826

Wednesday – 150826

Fitness Group Mobility Calf Stretch Banded Front Rack then, Two Sets of: :30sec Row 5 x Plank Burpee 5 x KB Head Cutters 60m Run 10 x Switch Lunges, R/L=1 5 x Plank-to-Planks then, Build and practice HPC   A: 12min Amrap of 5 x Hang Power Clean (55-60% PC1rm) 12... read more
Monday – 150831

Monday – 150831

Performance Group Two Sets of: 200m Row 5 x Plank Burpees 10 x Walking Lunge 5 x Strict Pull-Ups 10 x Russian KBS Rest as needed b/n sets   A1: DB Rear Foot Elevated Split Squat, @30X1; 4 x 5-7; rest 30sec b/n legs; rest 90sec * A1 – compare to August 3rd.... read more

Saturday – 150829

Performance Group “300” For Time: 25 x Strict Pull-Ups 50 x Deadlifts (135/95) 50 x Push-Ups 50 x SD Box Jumps (24/20) 50 x Floor Wipers (135/95) – R/L=1rep 50 x 1-arm KB clean and press (35/25) – 25/arm 25 x Strict Pull-Ups * With only one... read more

Friday – 150828

Performance Group 200m Run, easy then, XOS – Activate Series then, Hurdle Dynamic Hip Warm-Up 6min Amrap of: 200m 6 x Shoulder-to-Overhead (115/75) 9 x Toes-to-Bar 12 x KB Goblet Squat (53/35) x 3 Sets Rest 6min b/n sets * Pick up each set where you left off at... read more
Thursday – 150827

Thursday – 150827

Performance Group For a review on the Paused Front Squat check out this video. http://www.catalystathletics.com/exercise/355/Pause-Front-Squat/ Mobility Seated Groin stretch w/ sandbags or Kb’s x 60-90sec then Two Sets of: Row x :45sec, build speed 5 x Wall... read more
Wednesday – 150826

Wednesday – 150826

Performance Group Mobility Choose 2-3 pieces that you need to work on and spend 5-7min on them then, E2MOM x 18minutes Minutes 1-2: Handstand Walk x 10m Minutes 3-4: Alt. Pistols x 8-10/leg Minutes 5-6: Rope Climbs x 3 ( try one legless) Repeat for 3 sets = 18min *... read more