CROSSFIT LAKELAND

Recently on CrossFit Lakeland

Posted on March 15th, 2015 in WOD

Monday – 150316

We'd like to thank Jeremy Mullins for coming down and putting on an awesome Nutrition Seminar at our gym on Sunday.  Some real valuable information that is life changing for some, and for others it helps them fine tune and tweak an already dialed in diet.

We’d like to thank Jeremy Mullins for coming down and putting on an awesome Nutrition Seminar at our gym on Sunday. Some real valuable information that is life changing for some, and for others it helps them fine tune and tweak an already dialed in diet.

Warm-Up
Row or AD x 2-3 Minutes

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

***After you have finished B, begin prepping for Power Cleans in C.

A:
Back Squat, E2MOM x 10 Minutes (5 Sets)

* Reps and Percentages will be given in class

 

B:
Back Squat (Max Reps @ 80% BS 1RM)

* This is immediately following A.

* Athletes are allowed only one full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over

C:
Every Three Minutes for 15 Minutes,
(5 sets) perform the following:

250m/200m Row
3 x Power Clean
6 x Burpee Box Jump Overs (24/20)

* PC rx = 75% of your 1RM

 

 

Posted on March 13th, 2015 in WOD

Saturday – 150314

 

Team Conditioning
Complete the following congo-line style
in teams of three, with each partner completing the following:

A.
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Immediately followed by…

B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Pull-Ups

* P1 begins, and as soon as they complete the 1000 meter row,
P2 may get on the erg and begin his 1000 meter row.

* Partners may only advance to the next station once the person ahead
of them has completed the task and moved to the next station.

* P1 may begin the B portion of the workout as soon as P3 has completed
his 1000 meter row and moved on to Thrusters.

-OR-

CrossFit Games Open 15.3

14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders

 

 

Posted on March 12th, 2015 in WOD

Friday – 150313

 

Warm-Up
1 Minute Row
1 Minute Rest
1 Minute AD
1 Minute Rest
x 2, moderate pace

then, Mobility Work
1 minute – banded super couch/side
1 minute T-spine mobs on foam roller

then,
CrossOver Symmetry – Activate Series

then, Two sets of:
5 x Wall Facing Squats
5 x Squats
5 x Goblet Squats, Light
Active Rest 2-3 Minutes, walk around

then,
2-3 Sets of:
3 x CTB Pull-Ups
3 x Ring Dips
5 x Wall Ball Shots
10 x Double Unders

CrossFit Games Open 15.3

14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders

-OR-

CrossFit Games Open 15.3 Scaled

14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders

*9 Foot Target*

-OR-

CrossFit Games Open 15.3 (Option 3)

14 Minute AMRAP:
10 x Pull-Ups
10 x Ring Dips
50 x Wall Ball Shots
100 x Double Unders

 

 

Posted on March 11th, 2015 in WOD

Thursday – 150312

Congratulations to CFL Members Brett Blondell and Denny Davis for completing their CrossFit Level 1 Coach's Certification Course.

Congratulations to CFL Members Brett Blondell and Denny Davis for completing their CrossFit Level 1 Coach’s Certification Course.

Warm-Up
200m Run

then,
CrossOver Symmetry – Activate Series

then,
10 x Fwd Lunge, elbow-to-Instep + Spidy Twist.
10 x Russian KBS
6 x KB Facescrapers
5 x Inchworm w/ Push-Up

A:
Weighted Pull-ups, 5 x 2; rest 30 sec. b/n sets

* Use a fixed weight for all 5 sets. Try
to go up from last week.

B:
Every 90 Seconds for 12 Minutes (8 sets)
Two Sets of:
Set1: 5-7 Wide Pronated Grip PU
Set 2: 5-7 Pronated Grip PU
Set 3: 5-7 Supinated Grip PU
Set 4: 5-7 Neutral Grip PU

* Record total number of pull-ups you were able to
complete through two sets of work.

C:
For Time:

400m Run
40 x Slam Ball (30/20)
400m Run
40 x Burpee Plate hops (45#)
400m Run
40 x KB Front Rack Walking Lunges (53/35 – per hand)

 

 

Posted on March 10th, 2015 in WOD

Wednesday – 150311

Warm-Up
Airdyne x 2-3 Minutes
Men 55-60 rpm
Ladies 50-55 rpm

then,
1 Minute Pigeon stretch/side
1 Minute banded super front rack/side

then,
8 x Plank Lunge + Squat 2-count hold
10 x Fire Hydrants/side
10 x Bird dogs/side
10 x Arm Haulers
5 x Plank-to-Plank + Push-Up

then,
Beginner to Intermediates
* Practice TTB Tech
Advanced
* Practice Strict Muscle-Up Tech

A
4 Sets for time:
5 x Front Squats (155/105)
10 x Push-Ups
25 x Double Unders
Rest 90 seconds

* Score time minus 4:30

Rest 6 minutes, then

B
4 Sets for time of:
5 x DB 1-arm Snatch/arm (65/45)
7 x Toes-to-Bar
15/10 Calorie AD
Rest 90 seconds

* Score time minus 4:30

Cool Down
CrossOver Symmetry – Recovery Series

 

 

Posted on March 9th, 2015 in WOD

Tuesday – 150310

 

Warm-Up
Row x 2 minutes, moderate pace

then,
CrossOver Symmetry, Activate Series

then, Two Sets of:
5 x 1-leg PVC BTB DL/side
15 x MiniBand Side Steps/side
10 x Med Ball Cleans

A:
Romanian Deadlift, 4 x 8-10; @ 20X1; rest 2-3 Minutes

* Start set 1 at about 50% of your Back Squat 1RM
and build your load per set from there.

B:
EMOM x 18 Mintues:

M 1: 30 sec Amrap WBS (20/14)
M 2: 30 sec Amrap Power Clean (75/45)
M 3: 30 sec Amrap BJ (20″)
M 4: 30 sec Amrap Push Press (75/45)
M 5: 30 sec Amrap Row (cals)
M 6: Rest

* Score total number of reps for
EACH 6 minute set.

 

 

Posted on March 8th, 2015 in WOD

Monday – 140309

DSC_0674

Warm-Up

Airdyne x 2 Minutes, moderate spin

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 HR Push-Ups

A:
Back Squat, E2MOM x 16 Minutes (8 sets)

Loading Scheme will be given in class

B.
5 Sets for time:

100m Sprint
12 x Kettlebell Swings (53/35)
6 x Burpee Pull-Ups

Rx+ = 2p/1.5p KBS; Burpee CTB Pull-Up

 

 

Posted on March 6th, 2015 in WOD

Saturday – 150307

 

Team Wod @ 9am
CF Open 15.2 @ 10am

Team Conditioning

Teams of Two will complete:

1600m MB Run Relay (20/14)
100 x Plank Burpee Wall Ball
150 x Push-Ups
200 x Double Unders
300m MB Walking Lunge

* Only one partner may work at a time except on Burpee/WBS

* Partners may partition reps as they see fit

* Partner will perform a plank burpee immediately after
throwing up the WBS to their partner.

* Only the partner with the MB can advance the team
during the lunge walk

* Rx+ = Full Burpee Wall Ball; 200 x Push-Ups; 300 x Double Unders;
400m MB Walking Lunge

-OR-

CF Open 15.2 @ 10am.

 

 

Posted on March 5th, 2015 in WOD

Friday – 150306

 

Mobility:
Banded Overhead Distraction x 1min/side
Banded Squat hold x 1 minute
Figure 4 Stretch on box x 1 min/side

then:
CrossOver Symmetry – Activation

then:
15 x PVC OTB Passes
10 x PVC Overhead Squats

then:

1 Minute Row or AD, moderate intensity
Rest 1 Minute, walk around
x 3

then:
6 x Plank Lunge + Squat (2 count hold)
5 x Kipping Pull-Up (if able)
3 x CTB Pull-Up (if able)

then:
2-3 Sets of,
3 x OHS (@ wod load)
3 x CTB Pull-Ups

CrossFit Games Open 14.2 and 15.2

Includes Masters up to 54 years old

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.2 Scaled

Includes Masters up to 54 years old

0:00 – 3:00
2 Rounds of:
6 Overhead Squats, 65# / 45#
6 Chin-over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:
8 Overhead Squats, 65# / 45#
8 Chin-Over-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

 

 

Posted on March 4th, 2015 in WOD

Thursday – 150305

Save The Date!  TOWN HALL MEETING at the gym on Thursday, March 26th at 6:30pm.  We will be launching some new programming options in April which will be the main topic of discussion.  All CFL members are encouraged to attend to gain a better understanding of our new programming changes.

Save The Date! TOWN HALL MEETING at the gym on Thursday, March 26th at 6:30pm. We will be launching some new programming options in April which will be the main topic of discussion. All CFL members are encouraged to attend to gain a better understanding of our new programming changes.

 

Warm-Up
Banded Overhead Distraction, 1 minute/side
Banded Hip Extension, 1 minute fwd/bwd movement/side

then,
CrossOver Symmetry – Activation Series

A:
Weighted Pull-ups, 5 x 2 reps; rest 30 seconds b/n sets

* Fixed weight for all sets
* Immediately go into B after all sets of A are completed

B:
Supinated Grip Pull-Ups, 5 x :30 sec. max reps; rest 30 sec. b/n sets

C:
EMOM x 20 Minutes (4 Sets)

Minute 1: KB TGU x 3, Left Arm
Minute 2: KB TGU x 3, Right Arm
Minute 3: RKBS x 15, Heavy
Minute 4: FLR x :45 seconds
Minute 5: Rest

* In comments record loads used for TGU and RKBS

 

 

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