Friday August 22, 2014

Posted on Aug 21, 2014 | 0 comments

 Strength:

14 Minutes, alternating minutes:

Even: 3 Push Jerk

Odd: 3 Push Press

Add weight each round.

 

WOD:

21-18-15-12-9-6-3

Push Press 75#/55#

Sumo Deadlift High Pull 75#/55#

Box Jumps 24″/20″

 

CF MELT:

FRIDAY FUN :)

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Thursday August 21, 2014

Posted on Aug 20, 2014 | 0 comments

REMINDER THERE IS NO YOGA TONIGHT DUE TO A SCHEDULING CONFLICT. WE WILL LET YOU KNOW ASAP WHEN WE RESCHEDULE!! 

 

8 Minutes: (Get as far as you can in the ladder)

2 Rounds:

10 Deadlifts 185#/125

10 Bar Facing Burpees

2 Rounds:

10 Deadlifts 225#/155#

10 Bar Facing Burpees

2 Rounds:

10 Deadlifts 255#/175#

10 Bar Facing Burpees

2 Rounds:

10 Deadlifts 315#/205#

10 Bar Facing Burpees

 

REST UNTIL 15 MINUTES

@15 MINUTE MARK:

3 Rounds for time:

Run 400m

5 Squat Clean Thrusters 155#/105#

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Wednesday August 20, 2014

Posted on Aug 19, 2014 | 0 comments

ATTENTION! UNFORTUNATELY DUE TO A SCHEDULING CONFLICT WE WILL NOT BE HAVING YOGA ON THURSDAY. WE WILL LET YOU KNOW AS SOON AS WE RESCHEDULE!!!! 

Strength:

Power Clean

10-8-6-4-2

Find an unbroken set of 10 power cleans, then a set of 8, etc. Your set of 2 should be your heaviest weight, and all reps touch and go.

 

WOD:

30-20-10

Wall Balls

Pull-ups

Double Unders (x3 the reps, so 90-60-30)

 

CF MELT (8am):

4 Rounds for time:

20 Wall Balls

15 Pull-ups

100 Jumpropes

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Tuesday August 19, 2014

Posted on Aug 18, 2014 | 0 comments

I am absolutely LOVING these Transformation Tuesdays. I guess you don’t realize how much people change when you see them often until you see their before pictures! Keep them coming!

 

Today our transformation(s) are brothers Mason and West, both extremely hard workers in the gym, and it definitely shows! WOW!

“Prior to starting crossfit, the only exercise I got was basically from the football season. I would eat pretty much anything because I thought since I was doing football I burned off enough to make up for it. I was severely wrong, and my weight showed for it. I started going to crossfit after seeing mason slimming down pretty fast and I was impressed so I decided I would start as well. Since December I have started eating really healthy and really watching everything that I eat. In the time that I have been going to crossfit I have went from  250 pounds to 180 pounds, a total of 70 pounds lost. Huge S/O to everyone at Crossfit who has helped to push me all the way through!”

–WEST MAYER

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“Back in November I was 250 pounds. I’ve been working with CrossFit Lodi for about 8 months and have gotten down to 178 pounds. I’d like to thank all of the trainers and people that got me to this point and motivated me to keep going.”

–MASON MAYER

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Mason has cut out all fast food, candy and “anything that wasn’t going to benefit him” since starting CrossFit. Now he has added in occasional cheat meals and is more lenient on what he eats.

 

That is something I try to tell clients constantly that are battling weight loss and wanting better results. In the beginning you HAVE to be strict, which means NO cheating. Yes, it sucks. Yes, it’s hard. But you CAN do it if you put your mind to it. It really comes down to this: HOW BAD DO YOU WANT IT?

 

Skill Warm-up:

8 Minute EMOM:

Even: 5/3 Muscle Ups

Odd: Max set Strict Handstand Push-ups

 

WOD: (courtesy of CrossFt Invictus)

Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load)
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

*** Notes: this workout does not have an “Rx”…you choose the weight of your KB swing and lunges. Post weights used to score. Challenge yourself! Choose a weight that is heavy but that you can complete the entire EMOM. Try to scale weight, not reps.

 

**THIS IS ALSO THE CROSSFIT MELT WORKOUT! :)

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Monday August 18, 2014

Posted on Aug 17, 2014 | 0 comments

 A HUGE CONGRATS to all of our athletes in the highly competitive Moxie Madness comp this weekend in San Jose! Both our Rx and Novice teams represented in a major way, including our Novice team taking 4th overall!!!!!!! Great job to all, and also to Morgan, who competed with team Barbarian Strength& Conditioning! 

 

ATTENTION!!!! We will be having a yoga class THIS Thursday @ 7pm! I know everyone is in need of some stretching, mobility and relaxation! Come check it out!!! 

 

Strength:

Back Squat

In 15 Minutes, work up to a 5 rep max…

 

WOD: (courtesy of crossfit.com)

5 Rounds for time:

5 Overhead Squats 135#/95#

10 Toes to Bar

15 Dumbbell Hang Squat Cleans 40#/25#

20 Double Unders

 

CF MELT:

5 Rounds for time:

5 Front Squats

10 Wall Ball Sit-ups

15 DB Thrusters

60 Jumpropes

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Friday August 15, 2014

Posted on Aug 14, 2014 | 0 comments

Who is going to San Jose to support our TWO teams competing at MOXIE MADNESS?!?!? This is a 2 day event and will be very exciting to watch!!! We have both an RX team ( Austin, Daniel, Lindsey & Nina) and a Novice team (Trevor, Brad, Krissy and Carly) competing. Good luck to all of our competitors!! Can’t wait to watch you smash it!!!

 

Strength:

In 12 Minutes, work up to a 3 rep max DEADLIFT…

 

WOD:

4 Rounds for time:

Run 400m

10 Thrusters 95#/65#

10 Power Snatch 95#/65#

10 Chest to Bar Pull-ups

 

CF MELT:

FRIDAY FUN! :)

 

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Thursday August 14, 2014

Posted on Aug 13, 2014 | 0 comments

Skill Warm-up:

9 Minute EMOM:

Minute 1: 3 Rope Climbs

Minute 2: Ring Rows

Minute 3: 10 Alternating KB Snatch 35#/26#

 

WOD:

Every 5 Minutes for 25 Minutes:

60 Double Unders

5 reps Squat Clean 205#/135#

7 Burpee Box Jump 30″/24″

 

*Scale Weights or reps accordingly. Each round should take around 3 minutes, depending on skill level….

 

 

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