CROSSFIT LAKELAND

Recently on CrossFit Lakeland

Posted on August 11th, 2014 in WOD

Tuesday – 140812

Happy 5th Birthday to our daughter Isabella.  As those of you with kids know, time does not wait long enough for us to enjoy our kids as much as we'd like it to, and all of a sudden it's time for our not so little one to move on to the next stage of her life, Kindergarten.  Traditionally we celebrate by doing the "Izzy" workout but due to our testing we'll need to postpone it for a couple of weeks.

Happy 5th Birthday to our daughter Isabella. As those of you with kids know, time does not wait long enough for us to enjoy our kids as much as we’d like it to, and all of a sudden it’s time for our not so little one to move on to the next stage of her life, Kindergarten.  But even though time flies, each moment is a special moment and each birthday that passes, offers us more and more of those moments.  Traditionally we celebrate this day by doing the “Izzy” workout but due to our testing we’ll need to postpone it for a couple of weeks.

 

CFL Fitness Testing: DAY 2
* Compare to January 28, 2014

Warm-up

250m Row
200m Run

then, TWO Sets of:

10 x Banded Good Mornings
10 x Banded SideStep/side
8 x PVC BTB Lunge/side
5 x KB Face Scapers
6 x PVC BTB 1-leg DL/side

Strength Testing

A1. Deadlift, 5,3,1,1,1,1
A2. Weighted Dip 1-RM

(if you can’t do weighted Dips, do strict. Goal is
3-reps @ 3010 tempo)
Record load used for dip or how many dips
@ 3010 tempo you were able to do.

Conditioning Testing

Max Double Unders x 1 Minute

Rest 5 minutes

400m Run for time

Rest 10 minutes

500m Row for time

 

 

Posted on August 10th, 2014 in WOD

Monday – 140811

CFL representatives for the Tampa Event  "31Miles for 31Heroes" This was a 31 mile ruck through the night, held in various cities across the nation, to honor the lives of the Heroes of Extortion 17.  Participants carry 2 bricks in their rucks, one to represent the lives of our fallen and the other to represent the burden carried by their families.  Every mile we stopped to read the bios of these warriors and raise a drink (of water, or whatever) to their memories.  All funds raised benefit The 31Heroes Project, a non-profit which serves to impact the lives of our nation’s heroes and their families, while remembering the fallen.  Please join us on Saturday, August 23rd at 9am for our annual 31 Heroes Wod.  Donations can be made at www.31heroes.com

CFL representatives for the Tampa Event
“31Miles for 31Heroes” This was a 31 mile ruck through the night, held in various cities across the nation, to honor the lives of the Heroes of Extortion 17. Participants carry 2 bricks in their rucks, one to represent the lives of our fallen and the other to represent the burden carried by their families. Every mile we stopped to read the bios of these warriors and raise a drink (of water, or whatever) to their memories. All funds raised benefit The 31Heroes Project, a non-profit which serves to impact the lives of our nation’s heroes and their families, while remembering the fallen. Please join us on Saturday, August 23rd at 9am for our annual 31 Heroes Wod. Donations can be made at www.31heroes.com

Warm-up

2 minute AD

then, Two Sets of:

5 x Wall Facing Squats
10 x Squats
5 x KB Goblet Squats
10 x Walking Lunges
5 x Plank-to-Plank + Push-Up
10 x PVC OTB Pass
5 x Strict Pull-Up or Scap Prep

Strength Testing

Back Squat, 5,3,3,1,1,1,1

Go for your 1 -rep max. If your TRAINING AGE is
< 6 months you will do a 3-rep max.

Shoulder Press, 5,3,3,1,1,1,1

Go for your 1 -rep max. If your TRAINING AGE is
< 6 months you will do a 3-rep max.

Conditioning Test

“Two Minute Test”

2 minutes max Pull Ups
1 minute Rest
2 minutes max Squats
1 minute Rest
2 minutes max Push Ups
1 minute Rest
2 minutes max Sit Ups
Done

Sit ups are with feet anchored and hands
on your temples.
Compare to January 7, 2013; July 15, 2013; January 27, 2014

 

 

Posted on August 9th, 2014 in WOD

Saturday – 140810

Team Conditioning

Teams of Two have 15 minutes
to establish a 1RM Hang Power
Clean.
* Each athlete must find their
HPC 1RM. Add both values
together for a total weight as a
team.

Rest 10 minutes, then:

In teams of two, partners alternate
rounds to complete five each of:

5 x Hang Power Cleans (155/105)
100 Meter Run

* Scale HPC load to ~65-70%
of todays 1RM
* P1 completes HPC and run, then
P2 goes. Continue to alternate whole
rounds until each complete 5 rounds.

 

 

Posted on August 7th, 2014 in WOD

Friday – 140808

Warm-Up

2 minutes x Jump Rope

then,

20 x Plank Lunges
1 x Minute Squat Hold
20 x Supine Hip Press
1 x Minute Squat Hold
10 x Plank Lunge + Open Chest
8 x Inchworm walks

Conditioning

“Loredo”

6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run

* Compare to January 2, 2013

 

 

Posted on August 6th, 2014 in WOD

Thursday – 140807

Main – CrossFit

(No Measure)

Two Sets of:
10 x PVC Over-the Backs
2 x Wall Walks
10 x Walking Lunges

Close Grip Bench Press (4 x 10 @ 50% of 1RM; rest 1 minute)

A2. GHD Extensions, 4 x 12 @ 20X2
rest 2 minutes.

Metcon (No Measure)

EMOM x 24 Minutes:
Minute 1: High SD Box Jumps x 5
Minute 2: KB TGU/Right x 2
Minute 3: KB TGU/Left x 2
Minute 4: CTB Supine Bar Row x 8-10
(Feet elevated if you can)
In Comments Record:
Box Jump Height
KB TGU load

 

 

Posted on August 5th, 2014 in WOD

Wednesday – 140806

Main – CrossFit

(No Measure)

400m Row

then,

Two Sets of:
6 x Plank Lunge + Squat
* 2 Count Pause in Squat
8 x Push-Ups
6 x Scapular Prep
8 x 1-leg Supine Hip Press/leg
8 x Ring Rows
All movements SLOW

Metcon (Time)

Four Sets for time of:
250m Row
10 x Burpee Over-The-Rower
15 x KBS (53/35)

Rest 10 Minutes
Rx+ = 2p/1.5p KB

Metcon (Time)

Four Sets for time of:
40 x Double Unders
10 x Pull-Ups
15 x Wall Ball Shots (20/14)
Rx+ = CTB Pull-Ups

 

 

Posted on August 4th, 2014 in WOD

Tuesday – 140805

Main – CrossFit

(No Measure)

Shoulder Mobility Work x 5 minutes

then,

Three Sets of the following
Barbell Complex:

6 x Deadlift
6 x Bent over row – back parallel
to the floor
6 x Hang Power Clean
6 x Front Squat
6 x Push Press
Rest 2 minutes b/n sets

Males: 65/75/85#’s
Females: 45/55/65#’s

Clean and Jerk (Build to a heavy Single )

* The clean can be power or squat
* Start with ~45% of your Jerk 1RM
and build from there.

Metcon (3 Rounds for reps)

Three Sets for Max Reps of:

Complete as many reps as
possible in 60 seconds of:
Clean and Jerk (135/95)

Rest 3 Minutes b/n sets
* Scale by using ~65% of your
PP 1RM

 

 

Posted on August 3rd, 2014 in WOD

Monday – 140804

 

Warm-Up

Two Sets of:
30-50 Double Unders, or work on
Du’s for 1-2 minutes
5 x Wall Facing Squats
10 x Squats
5 x KB Goblet Squats
10 x Walking Lunges
5 x Strict Pull-Ups

Strength

A1. Front Squat, 4 x 5-7; @ 20X1
A2. Side Bridge, 3 x :45-60/side; rest :30 b/n sides

* Work on coming out of the squat
with speed.

Conditioning

For Time:
Three Sets:
On a 3-Minute running clock do:
400m Run
Amrap Slam Ball in remaining time (30/20)
Rest 3 minutes

* If your 400m Run is over 2:00 you
may scale to a 300m Shuttle Run.

 

 

Posted on August 1st, 2014 in WOD

Saturday – 140802

Warm-up

2 minutes of Airdyne
then:
TWO sets of:
8 x Banded Front Squats
8 x Banded 1-arm OHP/arm
15 x Mountain Climbers (R/L=1)

then, with barbell:
5 x Strict Press
5 x Front Squat
5 x Push Press
5 x Front Squat
*partners trade off

Team Conditioning

In teams of two, with only one
teammate working at any time,
complete THREE sets for max reps of:

3 Minutes of
Shoulder to Overhead (95/65 lbs)

Rest 2 Minutes

3 Minutes of
Front Squats (95/65 lbs)

Rest 2 Minutes

3 Minutes of
Burpee over Barbell

Rest 2 Minutes

Partners switch off as often as they want
to during the 3 minute work period. Try
to keep an equal share of work for each
teammate.

 

 

Posted on July 31st, 2014 in WOD

Friday – 140801

Far and away the best prize that life has to offer is the chance to work hard at work worth doing. Theodore Roosevelt

Far and away the best prize that life has to offer is the chance to work hard at work worth doing.
Theodore Roosevelt

Warm-Up

2 minutes Row, easy

Then TWO sets of:
5 x PVC BTB 1-leg DL/side
3 x Wall Walks
10 x Russian KBS
15 x Miniband Lateral walks/side
8 x Paused Squats @24X1

Then, build Deadlift:
5 x 40-45%
4 x 50-55%
3 x 60-65%

Conditioning

“The Admiral”

Max rounds in 3 minutes of:
4 Deadlift (225/145)
8 HR Push Ups
12 Squats

Rest 1 min. Repeat for a total of 5 cycles.

Record total reps for each of the 5 cycles.
* Best way to score this is to keep
track of total rounds and additional
reps for each set. Then calculate
total reps for each set. There are a
possible 24 reps/set.

* Scale using ~55-60% of DL 1RM

 

 

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