CROSSFIT LAKELAND

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Posted on February 18th, 2015 in WOD

Thursday – 150219

When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things. Joe Namath

When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things.
Joe Namath

Warm-Up
Mobility:
Banded OH Distraction, 1 min/side
Banded Super Couch, 1 min/side

then,
15 x PVC OTB Passes
10 x Plank Lunge + Open Chest
10 x Standing Barbell Strict Press
15 x Squats, slow

A1:
Barbell Seated Overhead Press, 5 x 3-4; rest 60 seconds
A2.
RFE Split Squat, 5 x 8/leg (unloaded); @ 3011; rest 2 minutes

* For the SP Compare to January 27th when we did 5-6 reps.
Try to do ~5% more/set this time around.

* Advanced athletes will sub the RFESS with Pistols, 8/leg.
If proficient, load with a KB.

B:
12 Minute Amrap of:

10 x Ring Dips
15 x HR Push-Ups
10 x Russian KBS (53/35)
15 x ABmat Sti-ups

* Rx+ = sub the Push-Ups and Sit-Ups
with 5 x Strict HSPU’s and 10 x GHD Sit-Ups; RKBS = 2p/1.5p

* Sit-up are feet anchored, hands on temples.

 

 

Posted on February 17th, 2015 in WOD

Wednesday – 150218

 

Warm-Up
Jump Rope x 2 minutes, practice Dubs
then,
CrossOver Symmetry, Activate Series

then, TWO Sets of:
10 x KB DARC Swings
5 x Inchworm + Push-Up
5 x Scapular Prep
10 x Alt. Reverse Lunges, in place

then,

5 Sets for total time of:

10 x 1-arm Alt. DB Snatch
20 x Double Unders
10 x Burpee Pull-Ups
200m Run

* You choose Db load
* Rx implies that you did Dubs and BPU.

 

 

Posted on February 16th, 2015 in WOD

Tuesday – 150217

Don't watch the clock; do what it does. Keep going. Sam Levenson

Don’t watch the clock; do what it does. Keep going.
Sam Levenson

Warm-Up

Row x 2 Minutes @ 20-22 s/m, easy
then,
1 minute Pigeon Stretch/side
10 x PVC OTB Passes
8 x PVC BTB 1-leg Deadlift

3 Sets of the following barbell complex:
6 x Deadlift
6 x Bent Over Row
6 x Hang Power Clean
Rest no more than 2 minute b/n sets

Males: 75,85,95#’s
Females: 45,55,65#’s

A:
Power Clean, E3MOM 6 x 1.1.1

* Every 3 minutes for 18 minutes (6 sets)
perform the cluster of 3-reps.

* Rest 10 seconds b/n reps

* Suggested loading scheme:
Set 1: 55-65%
Set 2: 65-75%
Set 3: 70-80%
Set 4: 75-85%
Set 5: 80-90%
Set 6: 85-90%

B:
For Time:

1000m Row
75 x Kettlebell Swings (53/35)
50 x Wall Ball Shots (20/14)

 

 

Posted on February 15th, 2015 in WOD

Monday – 150216

IMG_3599

Our Annual Friends & Family Day is this Saturday at 9am. CFL members are welcome to bring family and/or friends to participate in a team themed workout that all can do. We will feature a kids workout at 10am for members that would like their kids to try out a CFL Kids Wod, led by Coach Cat and Coach Jordan, both certified CrossFit Kids Coach’s.

 

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 of 5,5,3,2,2 reps

Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

B:
Back Squat, E2MOM x 8-10 reps

Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%

* Goal is to go a little heavier than Monday, January 19th.

C.
6 Sets of:

7 x Push Press (95/65)
7 x Box Jump Overs (24/20)
7 x Toes-to-Bar

Rest 2 Minutes b/n sets

* Score total time minus 10 minutes
* Rx+ = 115/75 Push Press

 

 

Posted on February 13th, 2015 in WOD

Saturday – 150214

 

Teams of two will alternate tasks to complete
as many rounds and reps of the following:

0:00 – 15:00
200m Run
20 x Wall Ball Shots (20/14)
20 x Box Jumps (24/24)

15:00 – 20:00
REST

20:00 – 35:00
200m Run
20 x Kettlebell Swings (53/35)
20 x Pull-Ups

* Rx+ = 2/1.5p KB

* Only one partner can work at a time, so P1 does the run, when they
return, P2 does WBS, then P1 will do BJ. On the second round, P2 will run,
P1 will do WBS, and P2 will do BJ.

* Same method for the Run, KBS, PU

* Score total rounds and additional reps from both wods.

 

 

Posted on February 12th, 2015 in WOD

Friday – 150213

To succeed, you need to find something to hold on to, something to motivate you, something to inspire you. Tony Dorsett

To succeed, you need to find something to hold on to, something to motivate you, something to inspire you.
Tony Dorsett

Compare to August 22, 2014

Warm-Up

CrossOver Symmetry
* Activate Series

then,

500m Row
20 x Miniband sidestep/side
10 x Plank Lunges
15 x Supine Hip Press
10 x Fire hydrants/side
10 x Bird Dogs/side
10 x Hip Circles/side
10 x Plank Lunge + Open Chest
10 x 1-leg Supine Hip Press/side

then, with barbell:
6 x Muscle Clean
6 x Hang Power Clean
6 x Front Squat

then, with loaded barbell:
5 x Hang Power Clean
5 x Power Clean
5 x Front Squat
Males 75-85#
Females 45-55#

then,

15-12-9
Power Clean (115/80)
Burpees

Rest 12 Minutes, then

15-12-9
Power Clean (115/80)
Burpees

* Scale using 50-55% of your PC 1RM.
* Do not exceed the Rx weight.

 

 

Posted on February 11th, 2015 in WOD

Thursday – 150212

We'd like to wish Henry Spake a very Happy Birthday today!  Henry has come a long way since his first days at CFL.  He's become an afternoon fixture at the gym and you'll know when he arrives because everyone yells "HENRY!".  Have a great birthday buddy.

We’d like to wish Henry Spake a very Happy Birthday today! Henry has come a long way since his first days at CFL. He’s become an afternoon fixture at the gym and you’ll know when he arrives because everyone yells “HENRY!”.   Have a great birthday buddy.

Compare to August 21, 2014

Warm-up

Two Sets:
40-50 Double Unders
8 x KB Face Scrapers
5 x KB 1-arm clean/arm
5 x KB 1-arm snatch/arm
8 x Spidy Twists/side

then, with PVC:
Snatch Progressions w/ Coach
Repeat progressions w/ barbell

A:
Power Snatch, 3,3,3,1,1,1

B:
Sorenson Test

Goal is 2 minutes

C:
Side Bridge Test

Goal is 90 seconds/side
Rest 2 minutes b/n sides

 

 

Posted on February 10th, 2015 in WOD

Wednesday – 150211

 

Compare to July 24, 2013;
February 5, 2014; August 20, 2014

Warm Up

You choose: 2 minutes Run, Row, Bike, Jump Rope

Three Rounds:
5 x Strict Pull Ups or 5 x Scap Prep
8 x Push Ups
12 x Lunges
10 x Squats

Do all reps at a slow and deliberate pace.

Then w/ BB:
5 x HPC
5 x Push Press
then w/ ~70% of todays wod load, repeat

then,

30 Rep Test

For time:
30 Calorie AD
30 Pull Ups
30 Burpees
30 Hang Power Clean (95/65)
30 Shoulder to Overhead (95/65)
30 Kettlebell Swings (53/35)
30 OH Walking Lunges (45/25)
30 Toes To Bar
30 Stationary Dips
30 Box Jumps (24/20)

 

 

Posted on February 9th, 2015 in WOD

Tuesday – 150210

Warm-Up

10 x PVC OTB Passes
then,
CrossOver Symmetry –
* Activation Series
then,
10 x Plank Lunge + Open Chest
10 x Arm Haulers
8 x Plank Lunge + Squat, walking

then:

A:
Push Press, 5,3,1,1,1 – Build to 1RM

B:
Work Capacity Test

5 Sets For Time Of:

10 x HR Push-Ups
15 x Wall Ball Shots
20 x Kettlebell Swings

* 15-Minute Time Cap
* If you exceed the time cap, score total reps remaining as seconds
added to 15:00.

 

 

Posted on February 8th, 2015 in WOD

Monday – 150209

Congrats to Jordan Christie and Katie Gladhill who placed 2nd and 3rd respectively in CrossFit Pinnacle's Thoroughbred Throwdown.  Great job ladies!

Congrats to Jordan Christie and Katie Gladhill who placed 2nd and 3rd respectively in CrossFit Pinnacle’s Thoroughbred Throwdown. Great job ladies!

Compare to February 3 and August 8, 2014

Warm-up

2 minutes Jump Rope
Two sets of:
5 x Wall Facing Squats
10 x Squats
5 x KB Goblet Squats
10 x Walking Lunges

A:
Front Squat, 5,3,3,1,1,1,1

For training ages < 6 months build to a heavy triple.

Rest 5 minutes before 85% test

B:
Front Squat 85% Test

Front Squat Amrap using
85% of your FS 1 RM

C:
Jerry

For Time:
1-Mile Run
2k Row
1-Mile Run

In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

 

 

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