CROSSFIT LAKELAND

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Posted on April 10th, 2014 in WOD

Friday – 140411

It's R.E.D. Friday (Remember Everyone Deployed).  Today we remember Lt. Ian O'neil (Jim's son) serving as a Black Hawk Helicopter Pilot at Bagram Air Base in Afghanistan.  Thanks, Ian for serving our country, and sporting your CFL Pride.

It’s R.E.D. Friday (Remember Everyone Deployed). Today we remember Lt. Ian O’neil (Jim’s son) serving as a Black Hawk Helicopter Pilot at Bagram Air Base in Afghanistan. Thanks, Ian for serving our country, and sporting your CFL Pride.

***Scheduling Reminder:  We are CLOSED this Saturday.  Staff, Coaches, and several members will be competing in the RAID Games in Orlando this weekend.  Good luck to all of our competitors.

 

Warm-up

200m Row, then 200m Run
then,
Two Sets of:
12 x Russian KBS
5 x 1/2 KB TGU
12 x Walking Lunges
10 x Slam Ball OTB Toss

then, with your teammates:
5 x BB Muscle clean
5 x BB Strict Press
5 x BB Hang Power Clean
5 x BB Push Press

then, Progressive load for Wod #

Conditioning

Teams of Three:

Task #1
3k Row for time
Switching every 200m

Rest 5 minutes

Teams of Three

Task #2
2400 Run for time
Switching every 200m
To be done as a 50m shuttle run

Rest 5 minutes

Teams of Three

Task #3
75 x Clean and Jerks
Switching every 5 reps

***Each team member sets
their bar at 65-70% of Push Press
1RM, but not to exceed 155/105

 

 

Posted on April 9th, 2014 in WOD

Thursday – 140410

If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them. Bruce Lee

If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.
Bruce Lee

Warm-up

Two Sets of:
8 x Plank-to-Planks
10 x Banded Deadlifts
15 x MiniBand Sidestep
12 x Alternating Step-Ups (24/20)

Strength

A1. Close Grip Bench Press, 4 x 5; rest 60 seconds
A2. SD High Box Jumps, 4 x 1.1.1.1.1;
rest 5 seconds b/n reps; rest 2 minutes

CGBP Loading Scheme:
* Set 1 x 75%
* Set 2 x 80%
* Set 3 x 85%
* Set 4 x 85%

Record height used for box jumps

B.
12 minute E2MOM
Deadlift x 5 @ 65-70% 1RM
Push-Ups x 10

Conditioning

6 Sets:
Airdyne x :20 seconds max effort
Rest/Walk x 2:40

Record total calories

 

 

Posted on April 8th, 2014 in WOD

Wednesday – 140409

Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it. Lou Holtz

Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.
Lou Holtz

Warm-up

200m Run
then,
3 sets of:
10 x Slam Ball
10 x Push-Ups
5 x Scap Prep
3 x Strict Pull-Ups
10 x Switch Lunges, R/L=1
:30 second side bridge/side
then,
2 Sets of:
5 x KBS
5 x Wall Ball Shots

Conditioning

3 Sets, each for time of:
20 x KBS (53/35)
20 x Wall Ball Shots (20/14)
400m Run
20 x Wall Ball Shots
20 x Pull-Ups

Rest 5 minutes b/n sets.

 

 

Posted on April 7th, 2014 in WOD

Tuesday – 140408

“One of the huge mistakes people make is that they try to force an interest on themselves. You don’t choose your passions; your passions choose you.” -Jeff Bezos

“One of the huge mistakes people make is that they try to force an interest on themselves. You don’t choose your passions; your passions choose you.”
-Jeff Bezos

Warm-up

Two Sets of:
15 x RKBS
10 x Push-Ups
5 x KB 1-arm Clean/arm
10 x TRX Row
15 x Walking Lunges

Strength

Power Clean, 5 x 1.1.1; rest 10 seconds b/n reps

* Rest 2-3 minutes b/n sets
* Build weight each set
(start with ~70-75% PC 1RM)
* Record heaviest load where you
got all three reps in.

Conditioning

5 Sets for time of:
5 x Curtis P’s (95/65)
7 x Burpees
5 x Hanging Windshield Wipers

L/R = 1 reps for windshield wipers.

 

 

Posted on April 6th, 2014 in WOD

Monday – 140407

IMG_2392

We are now offering the 110% Compression/Recovery Apparel and garments.  The display set up in the gym is for our members to try on the gear and get fitted for it.  You will order your size online here at 110playharder.com/shop/.  Use the discount code cflakeland to get 5% off and free shipping.

The What and Why 110%?  Go here: 10playharder.com/about-110/why-110/

Warm-up

Two Sets of:
5 x Wall Facing Squats
7 x KB Goblet Squats,
hold for 2-count at bottom
5 x Plank Lunge + Open Chest
8 x Supine, Knee Hug, Hip press

Strength

Front Squat, 3 x 7-9 @ ~70%; rest as needed

Conditioning

5 sets for max reps/cals of:
30 sec. Double Unders
30 sec. Rest
30 sec. Anchored Sit-Ups
30 sec. Rest
30 sec. Row (cals)
30 sec. Rest
30 sec. Squats
1:30 Rest

Score total reps for each round
Hands on temples for Sit-ups.

 

 

Posted on April 4th, 2014 in WOD

Saturday – 140405

 

Conditioning

Teams of Two will alternate
to complete the following AMRAP
in 30 minutes:

5 x Pull-Ups
10 x Push-Ups
15 x Calorie AD

* Pull-Ups are STRICT
* Only one partner can work at
a time.

 

 

Posted on April 3rd, 2014 in WOD

Friday – 140404

All the adversity I've had in my life, all my troubles and obstacles, have strengthened me... You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you. Walt Disney

All the adversity I’ve had in my life, all my troubles and obstacles, have strengthened me… You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you.
Walt Disney

Warm-up

2 minutes of Jump Rope

then,
TWO Sets w/ light
to moderate weight of:

8 x RKBS
5 x KB 1-arm Clean & Press
5 x KB 1-leg/1-arm DL

then, with barbell do:
5 x Muscle Clean
5 x Strict OHP
5 x Hang Power Clean
5 x Push Press

Conditioning

6 Sets of:
5 x Ground-to-Overhead
100m Sandbag Sprint (50/30)
Rest 1 minute b/n sets

Score time minus 5 minutes.
GTO Rx = 60-65% of your PP 1RM

Rest 5 minutes before wod #2

6 Sets of:
250m Row
15 x Russian KBS (70/53)
Rest 1 minute b/n sets

Score time minus 5 minutes.

 

 

Posted on April 2nd, 2014 in WOD

Thursday – 140403

Team Parra/Jones took on the Savage race last weekend.  High fives and fist bumps to Dan, his son Hunter, Ed, and his daughter Eva (not pictured).

Team Parra/Jones took on the Savage race last weekend. High fives and fist bumps to Dan, his son Hunter, Ed, and his daughter Eva (not pictured).

Warm-up

Spend 2 minutes/calf FR/Lax ball
then,
1 minute on blue pro stretch/leg
then,
1 minute band assist squat hold
then,
3 Sets of:
3 x KB TGU/side
8 x Ring Rows, @ 2101
then,
Back Squat
5 x 45-50%
5 x 55-60%
5 x 65-70%
then, load bar with E2MOM load
test it if you need to before time
begins.

Strength

14 Minute E2MOM
1-2 x Back Squat @ 85% 1RM
2 x Rope Climbs

Rx implies that you did Rope Climbs
and that you did 85% BS 1RM

Conditioning

Using a pair of 35#/20# DB’s
Complete 5 Sets for time of:

5 x Renegade Row
10 x Walking Lunges
5 x Power Snatch/arm
10 x Push Press

Rest 90 seconds b/n sets
Score time minus 6 minutes

Renegade Row = 1 x Push-Up; left arm
row; right arm row
***sub with :45 second FLR in Rings
PS is not alternating but the DB must
touch the ground to begin each rep.

 

 

Posted on April 1st, 2014 in WOD

Wednesday – 140402

There is joy in work. There is no happiness except in the realization that we have accomplished something. Henry Ford

There is joy in work. There is no happiness except in the realization that we have accomplished something.
Henry Ford

Warm-up

Row 400-800m
( your choice)
Two Sets of:
10 x Band Side Step/side
15 x Band Good Mornings
10 x Band Deadlifts
3 x KTE
3 x TTB
5 x Inchworm + Push-Up

then:
8 x DL @ 70-75% of Todays
wod load
8 x DB Goblet Squat @ 70%
of Todays wod load

Conditioning

A.
10-9-8-7-6-5 For time of:

Deadlift (185/115)
Burpee Plate Hops

On the every ODD round do:
30/20 Calorie AD

Rest 10 minutes before B.

Burpee Plate Hops are on
a 45# plate.

If your DL 1RM is > #375/245 you may
Rx+ up to 225/145 but do not exceed
this load.

B.
10-9-8-7-6-5 For time of:

DB Goblet Squat (65/45)
Toes-to-Bar

On the every ODD round do:
50 x Double Unders

Scale the DU’s w/ 30 reps if you are
new to them, or 100 singles.

 

 

Posted on March 31st, 2014 in WOD

Tuesday – 140401

You have power over your mind - not outside events. Realize this, and you will find strength. - Marcus Aurelius -

You have power over your mind – not outside events. Realize this, and you will find strength.
- Marcus Aurelius -

Warm-up

Pick 1-2 pieces from the Mobility
Wod posters for Overhead Pressing
and spend 5 minutes on them.

then,
15 x PVC Over-the-back passes

then, two sets of
5 x BB Strict Pres
5 x BB Push Press
5 x BB Push Jerk
5 x BB Front Rack Split Squats
5 x Hanging Shoulder Shrugs
5 x Scapular prep
5 x Kipping Pull-Up
10 x RKBS (use wod weight)

Strength

2 x Push Press + 1 x Split Jerk
6 sets, build each set

The split jerk can be a push jerk. Be
specific on the difference b/n PP and PJ.

Compare to August 13, 2013

Conditioning

“Helen”

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Compare to April 9, 2013

 

 

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