Friday February 27, 2015

Posted on Feb 26, 2015 | 0 comments

15.1 is here! We will be doing the WOD at 5pm tonight as a group. If you cannot make that time, Sunday at Open Gym is also an option. We will also be scheduling the WOD for the class WOD on Mondays. If absolutely none of these times work for you, talk to a trainer!

 

Sign up for the BODYFAT TEST for this Monday if you haven’t already! 

 

Strength:

Clean & Jerk

10 Minute EMOM, 1 rep, adding weight each minute…

Use this to practice your Clean & Jerk under time restraints for 15.1!

 

WOD:

20 Minute AMRAP:

50 Double Unders

20 Kettlebell Swings 53#/35#

20 DB Push Press 45#/25#

20 Burpees

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Thursday February 26, 2015

Posted on Feb 25, 2015 | 0 comments

Today is the day! The first Open WOD of the season will be announced tonight at 5pm. We will be showing the live broadcast at the gym so come check it out! And if you haven’t signed up yet, DO IT! You know who you are ;)  

 

Don’t forget Mike from BODYFAT TEST will be here next Monday March 2! There are still times available! 

 

Skill EMOM:

8 Minutes:

Even: 8 STRICT Handstand Push-ups (scale accordingly with reps or abmat–NO kipping)

Odd: 5 Strict Pull-ups

 

WOD:

3 Rounds for time:

Run 800m

Row 500m

20 Alternating Dumbbell Snatch 50#/35#

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Wednesday February 25, 2015

Posted on Feb 24, 2015 | 0 comments

Don’t worry there is still plenty of time to sign up for the Open! Don’t forget to list CrossFit Lodi as your affiliate! The first WOD will be announced tomorrow (Thurs) at 5pm! We will be playing the live announcement on the TV at the gym. Rich Froning, Games Champ and Matt Fraser (2nd place) will go head to head in a live demo of 15.1! Exciting stuff! 

IF YOU HAVE A CHANCE OF BEING EVEN CLOSE TO TOP 100 IN YOUR DIVISION/AGE GROUP YOU MUST HAVE A COACH WHO IS A CERTIFIED JUDGE COUNTING YOUR REPS FOR EVERY WORKOUT IN ORDER FOR YOUR SCORE TO BE VALIDATED. We take pride in movement standards at the gym, which is why we will be firm on this. 

 

Strength:

EMOM 10 Minutes:

2 Push Press, adding weight each minute.

 

WOD:

6 Rounds for time:

20 Wall Balls 20#/14#

15 Box Jumps 24″/20″

10 Overhead Squats 115#/75#

 

**These are 3 movements that you will most likely see in the Open. Make all reps good reps. Hit the target on your wall balls, fully extend at the top of your box and make sure you hit proper depth and fully extend at the top of your  overhead squat. Always practice how you play!**

 

CROSSFIT MELT:

Every 2 Minutes for 20 Minutes:

20 Air Squats

150m Sprint

 

*More fun stuff afterwards! :)

 

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Tuesday February 24, 2015

Posted on Feb 23, 2015 | 0 comments

DON’T FORGET TO SIGN UP FOR THE OPEN! 15.1 will be released Thursday at 5pm! We will be doing it as a group Friday at 5pm! If you cannot make that time or want to repeat the workout, you can do so on Sunday during Open Gym. 

IF YOU HAVE A CHANCE OF BEING EVEN CLOSE TO TOP 100 IN YOUR DIVISION/AGE GROUP YOU MUST HAVE A COACH WHO IS A CERTIFIED JUDGE COUNTING YOUR REPS FOR EVERY WORKOUT IN ORDER FOR YOUR SCORE TO BE VALIDATED. We take pride in movement standards at the gym, which is why we will be firm on this. 

 

Skill Warm-up:

8 Minute EMOM:

Even: 50 Double Unders (better practice for the OPEN!!!! )

Odd: 5 Shoot Throughs

 

WOD:

7 Minute AMRAP: ( CF Games Open WOD 13.4)

Get as far as you can in the ladder:

3 Clean & Jerks 135#/95#

3 Toes to Bar

6 Clean & Jerks 135#/95#

6 Toes to Bar

Continue on with 9,12,15,18…..

REST 3 MINUTES

 

7 Minute AMRAP:

12 Kettlebell Swings 53#/35#

12 Bar Facing Burpees

 

*NOTE: Take care of your hands during the Open (and all the time)! Make sure you trim/shave your callouses and use WOD Repair Lotion!!! It works wonders. 

 

CROSSFIT MELT:

7 Minute AMRAP:

Row 150m

10 Lateral Burpees over the Rower

3 Minutes REST

 

7 Minute AMRAP:

15 Wall Balls

15 Ball Slams

3 Minute REST

 

7 Minute AMRAP:

15 Sit-ups

12 Burpees

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Monday February 23, 2015

Posted on Feb 22, 2015 | 0 comments

*It was an awesome time at the Friday Night Series watching all of our CrossFit Lodi competitors kill it! We had 2 podium finishes with Andrew placing 2nd in the Men’s division and Krissy Botz 3rd in the Women’s division! Amazing  job to Kristin Burrell, Anna Lawrence, Lauren Vickers, Erica Synowicki, Austin Vickers, Trevor Phillips, Pat Rooney, Sidro and Brad Burrell! I think just about everybody PR’d in the clean ladder which was fun to watch! Great job everyone!

*Great job to Emmy who killed in on Saturday at the Hazing, placing 4th!

*THE OPEN is HERE! The first workout will be announced This Thursday at 5pm. We need more of you to participants! Remember, this is for FUN, but also gives you a chance to push your fitness to the next level! There is a scaled division this year, which it makes even more all inclusive! And don’t forget we will be having a RAFFLE each Thursday with prizes! Sign up today!!! 

 

For those participating, we will be doing the WOD as a group every FRIDAY starting at 5pm! For those of you who cannot make that time, or would like to repeat the workout, you can do so on Sunday during Open Gym.

Reminder to those of you who think you may be close to the top of the leaderboard or could be on the CF Lodi team, you MUST have a coach who is a certified judge count your reps in order for your score to be valid. 

 

Strength:

Back Squat

For 15 Minutes, every 90 seconds, 2 Reps…reaching a heavy double!

 

WOD:

For time:

Run 1 Mile

100 Double Unders

75 Thrusters 45#/35#

50 Handstand Push-ups

25 Chest to Bar Pull-ups

 

CF MELT:

For time:

Run 1 Mile

200 Jumpropes

75 Thrusters w/ bar

50 Hand Release Push-ups

25 Burpee Pull-ups

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Friday February 20, 2015

Posted on Feb 19, 2015 | 0 comments

SIGN UP FOR THIS SUNDAY’S MOBILITY CLASS @ 9AM. We were excited to provide all of you with this class considering it was something several of you suggested and asked for…so please take advantage and sign up today! 

 

Good luck to all of our competitors participating in the Friday Night Series at Another Level CrossFit. Come out and cheer them on! Good luck also to Emmy who is competing in the Hazing on Saturday also at Another Level!

 

Strength:

Deadlift

In 12 Minutes, work up to a heavy 3 REPS….

 

WOD:

4 Rounds for time:

25 Wall Balls 20#/14#

20 Box Jump Overs 24″/20″

15 Deadlifts 155#/105#

10 Bar Facing Burpees

 

CF MELT:

FRIDAY FUN!

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Thursday February 19, 2015

Posted on Feb 18, 2015 | 0 comments

*Sign up for the Mobility class this Sunday at 9am! Sign up is at the front desk.

*We really want to encourage EVERYONE to sign up for the Open this year which begins next Thursday! With the scaled option, it is definitely more all inclusive this year! For more encouragement, each week during the Open, we will have a raffle for those participating. A new prize each week! Sign up today! 

*Come cheer on our competitors at the Friday Night Series this Friday @ Another Level CrossFit! 

 

Skill Warm-up:

8 Minute EMOM:

Even: 3 Muscle Ups

Odd: 4 Alternating Turkish Get Ups

 

WOD:

3 Rounds:

Run 400m

21 Kettlebell Swings 70#/53#

15 Toes to Bar

Ending with:

30 Squat Clean & Jerks 135#/95#

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