CROSSFIT LAKELAND

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Posted on October 19th, 2014 in WOD

Monday – 141020

If you ask me what's the best part of owning this gym, I would say to witness the daily camaraderie between the members is definitely the most inspiring and therefore makes it the most enjoyable part of all of this.   On this particular day, above, Gary was struggling a bit to finish, then Kirk and Dan, after finishing their workout, jumped back outside and ran alongside Gary until he finished.  It was worthy of me running inside to get the camera for a quick pic. Positive reinforcement and constant encouragement creates an inspiring atmosphere.

If you ask me what’s the best part of owning this gym, I would say to witness the daily camaraderie between the members is definitely the most inspiring and therefore makes it the most enjoyable part of all of this.
On this particular day, above, Gary was struggling a bit to finish, then Kirk and Dan, after finishing their workout, jumped back outside and ran with Gary until he finished. It was worthy of me running inside to get the camera for a quick pic.
Positive reinforcement and constant encouragement creates an inspiring atmosphere.

Warm-Up

Two Sets of:
5 x Wall Facing Squats
10 x Air Squats
5 x Goblet Squats
10 x Walking Lunges
10 x PVC OTB passes
5 x Scapular Prep

* All movements SLOW

Strength

A1. 1 1/4 Back Squat, 5 x 5; rest 1 minute
A2. After Sets 1,3,5 of BS do:
SidePlank x :30-:45/side
After Sets 2 & 4 of BS do:
DB Seated External Rotation; x 10-12 reps; @ 3010

* Build each set for BS. Do a non-
working set with the bar to get a feel
for the 1/4 BS. Start with ~45-50%
of your BS 1RM and go from there.

Conditioning

Three Sets for time:
200m Run
20 x Squats
10 x Toes-to-Bar

Rest 4 Minutes before, then

Three Sets for time:
200m Run
20 x Walking Lunges
10 x Depth Push-Ups

* Depth Push-Ups
- Males use 45# plates
- Females use 25# plates

Placing a hand on each plate, perform your push-ups with the
normal P-Up standard. Chest must touch the deck, b/n the plates

* Rx+ = substitute Push-Ups with HSPU’s.

 

 

Posted on October 17th, 2014 in WOD

Saturday – 141018

I believe in pink. I believe that laughing is the best calorie burner. I believe in kissing, kissing a lot. I believe in being strong when everything seems to be going wrong. I believe that happy girls are the prettiest girls. I believe that tomorrow is another day and I believe in miracles. Audrey Hepburn

I believe in pink. I believe that laughing is the best calorie burner. I believe in kissing, kissing a lot. I believe in being strong when everything seems to be going wrong. I believe that happy girls are the prettiest girls. I believe that tomorrow is another day and I believe in miracles.
Audrey Hepburn

Warm-Up

Choose 2 minutes of any of the following:
Row, AD, Jump Rope

then, Two Sets of:
10 x Walking Lunges
10 x Push-Ups
10 x Squats
10 x Ring/TRX Row
5 x Plank Burpee, perfect

With a partner perform 3 Sets of the following Barbell Complex:
P1 goes, while P2 rests

6 x Deadlift
6 x Hang Power Clean
6 x Front Squat
6 x Push Press
Rest 2 minutes b/n sets

Grace

For Time:
30 Clean and Jerks, 135# / 95#

* Scale using 65% of your PP 1RM

 

 

Posted on October 16th, 2014 in WOD

Friday – 141017

Believe you can and you're halfway there. Theodore Roosevelt

Believe you can and you’re halfway there.
Theodore Roosevelt

Warm-Up

Dynamic Warm-Up
* Coach’s Choice

Conditioning

For Time:
70/60 x Calorie Row

then, THREE Sets of:
20 x Wall Ball Shots (20/14)
10 x Burpee Pull-Ups
20 x Russian KBS (2p/1.5p)

then,
70/60 x Calorie Row

* If your /500m Row pace is >2:10, row 50-55 calories

* When performing the burpee pull-up, you will begin the pull-up
from a dead hang position after you burpee (you may kip).
But you cannot do a jumping pull-up. You can scale by stepping up
on a box and doing a jumping pull-up.

 

 

Posted on October 15th, 2014 in WOD

Thursday – 141016

DSC_9852

Warm-Up

2 Minutes of Jump Rope
then,
PVC Snatch Progression
5 x Hang Snatch Pull
5 x High Hang Snatch Pull
5 x Muscle Snatch
5 x Hang Power Snatch
5 x Overhead Squat

Repeat w/ Barbell, doing, 3-reps of each.

Strength

Snatch, Take 20 Minutes to build to a heavy single

Conditioning

Complete as many sets of the interval until
you complete 30 reps of:

60 seconds Snatch (135/95)
60 seconds Rest
* Scale using 65% of your heavy single from today.

-OR-

For the Lurong Paleo Challenge participants,
you will do Wod #6 in their series of workouts.

8-Minute Down and Up Ladder of:

15-12-9-6-3-6-9-12-15…
Snatch (95/65)
Toes-to-Bar

Level 1:
Snatch = 45/35
Abmat Sit-Ups

Level 2:
Snatch = 75/55
Knees to 90 deg.

 

 

Posted on October 14th, 2014 in WOD

Wednesday – 141015

Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish. John Quincy Adams

Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.
John Quincy Adams

Warm-Up

Three Sets of the following
Dumbbell Complex:

6 x Upright Row
6 x Bent-Over Row
6 x Hang Power Clean
6 x Front Squat
6 x Push Press
6 x Renegade Row
* Push-Up + L/R arm row

Rest 2 minutes b/n sets
Females use 15-20# db’s
Males use 20-25# db’s

Then, Set up all 3 EMOM’s. Rest 1 minute
between each one.

Conditioning

12 Minute EMOM
Even: 5 x Deadlift @ 65%
Odd: 10 x SD Box Jumps (24/20)
* Record DL Load.

12 Minute EMOM
Even: 6 x DB Push Press, tough
Odd: 30 sec. x FLR on DB’s
* Record DB Load

12 Minute EMOM
Even: 7 x Toes-to-Bar
Odd: 12 x Goblet Squat
* Record GS Load. You may use

DB or KB

 

 

Posted on October 13th, 2014 in WOD

Tuesday – 141014

It's called Goruck Selection.  To most, the event means nothing, to me, it means everything.  When I passed Selection, it didn't define me, but it is a defining moment in ones life.   What you see above is about a dozen Cadre (made up of U.S. Special Forces) acting as sharks around the one individual out of 82 that tried.  This was moments before he was endexed after 48 hours of grueling and constant physical and mental abuse.   Not long after this, myself and other Selection 'Finishers' shook his hand, a  sort of 'well done sir, welcome to the club' kinda thing.  And then it was beers all around.   Witnessing this event two years after I went through it, inspired me.  It always will.  The shear will and determination to get through it is absolutely indescribable.  And sometimes I need to be reminded of it.  This past weekend did just that.  Train hard, and lean forward.

It’s called Goruck Selection. To most, the event means nothing, to me, it means everything. When I passed Selection, it didn’t define me, but it is a defining moment in my life.
What you see above is about a dozen Cadre (made up of U.S. Special Forces) acting as sharks around the one surviving individual out of 82 that tried. This was moments before he was endexed after 48 hours of grueling and constant physical and mental abuse.
Not long after this, myself and other Selection ‘Finishers’ shook his hand, a sort of ‘well done sir, and welcome to the club’ kinda thing. And then it was beers all around.
Witnessing this event two years after I went through it, inspired me. It always will. The shear will and determination to get through it is absolutely indescribable. And sometimes I need to be reminded of it. This past weekend did just that. Train hard, and lean forward

 

Warm-Up

2 Minutes Jump Rope, singles
then TWO Sets of:
5 x Inchworm + Push-Up
6 x Alt. Plank Lunge + Open Chest
7 x PVC Good Mornings
*Slow and perfect
8 x Paloff Press/ea. side

Strength

A1. Close Grip Bench Press, 3 x 6-8; 20X1; rest 15-20 seconds
A2. Amrap Push-Ups; rest 2-3 min
***do not exceed 20 reps

Conditioning

3 Sets:
Using a 3-Minute running clock do:
400m Run
Amrap x KBS in remainder of time
Rest 3 minutes b/n sets

KBS Rx = 53/35
Rx+ = 70/53

then,

3 Sets:
Using a 3-Minute running clock do:
500m Row
Amrap x Double Unders in remainder of time
Rest 3 minutes b/n sets

 

 

Posted on October 12th, 2014 in WOD

Monday – 141013

Never go backward. Attempt, and do it with all your might. Determination is power. Charles Simmons

Never go backward. Attempt, and do it with all your might. Determination is power.
Charles Simmons

Warm-Up

2 minutes AD or Row
then, TWO Sets of:

5 x Wall Facing Squats
10 x Squats
5 x Goblet Squats
10 x Walking Lunges
10 x PVC OTB passes

ALL DONE SLOW

Strength

Front Squat, 3 x 8-10; rest 90 seconds

Conditioning

In honor of Columbus Day,
Complete as many reps as needed
for each exercise to add up to 1492 #’s:

Hang Power Clean
Front Squat
Push Press
Back Squat
Push Press

EMOM, drop bar and perform 5
Burpees. Pick up where you left off.

* Rx = fixed bar at 45% of your Push Press 1RM.
DO NOT exceed 45%.

* TEN MINUTE TIME CAP
- every rep remaining after the time cap will count as a second
added to 10 minutes.
ex. you have 30 reps left at the 10-min mark. Your score
is then 10:30.

* You can’t move onto the next barbell exercise until all reps of
the previous one are finished

* Score time and record BB load in comments.

Example: PP 1RM = 210#;  Bar is fixed at 95#
Do 16 reps of each exercise.
Your reps need to equal or just exceed 1492#

 

 

Posted on October 10th, 2014 in WOD

Saturday – 141011

 

Team Conditioning

20 minute Amrap
Teams of Two:

P1 Rows for max meters
while P2 completes:
6 x Box Jump Overs (24/20)
12 DB Push Press (45/25)
18 Anchored Situps

When P2 completes the 6,12,18 scheme, the partners switch. Keep
a running tally of row meters.

Scoring:
* Record total rounds/reps accumulated of the 6,12,18
scheme by both partners.
* In comments record total meters accumulated by both partners.

 

 

Posted on October 9th, 2014 in WOD

Friday – 141010

 

Warm-Up

Dynamic Warm-Up
* Coach’s Choice

Conditioning

4 Sets for time of:
10 x R-Arm OH Walking Lunge (35/20)
10 x L-Arm OH Walking Lunge
15 x HR Push-Ups
200m Row

* Rx+ = 45/25# DB

Rest 6 Minutes, then

4 Sets for time of:
9 x Ring Dips
12 x Plank Burpee Slam Ball (30/20)
40 x Double Unders

PBSB = Perform Ball slam, then
do a plank burpee over the ball,
pick the ball up as you return from
the plank position. = 1-rep

 

 

Posted on October 8th, 2014 in WOD

Thursday – 141009

Always do your best. What you plant now, you will harvest later. Og Mandino

Always do your best. What you plant now, you will harvest later.
Og Mandino

Warm-Up

Two minutes x Rowing

Then, Two Sets of:
5 x Wall Facing Squats
10 x Air Squats
5 x Goblet Squats
10 x Walking Lunges
ALL DONE SLOW

Then, with barbell do:
5 x Hang Power Clean
5 x Front Squat
5 x Push Press
5 x Back Squat
…add 10-20#’s to the bar and repeat

Strength

Back Squat, 5 x 3-5, @ 32X1; rest 2-3 minutes

Conditioning

All classes will be doing Wod #5
from the Lurong Paleo Challenge:

15 Minute Ladder, increasing by 1 rep each set.

1 x Squat Clean (135/95)
1 x Pull-Up
2 x Squat Clean
2 x Pull-Up
3 x Squat Clean
3 x Pull-Up
…continue adding a rep until time expires.

* Class coach will go over scaling and the different
levels when scoring for the challenge.
* Level 1 will do 55/35 SC and Ring Rows
* Level 3 will do 185/105 SC and Muscle-Ups

 

 

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