I.G.N- Thanks to everyone that showed up for our 2nd edition of Mobility Monday. Loved seeing the community come together to suffer through some much needed ROM work. Next week we will be addressing back, scaps, and shoulders so come back or come again.
I counted 12 PR’S for todays squat portion!!! TWELVE!!! That is so amazing and congrats to those that pushed the limits today. Don’t worry if the Pr gods didn’t shine upon you, your time will come. Keep coming back and it is inevitable.
In case you are new to the CF(crossfit) lingo, Pr stands for personal record. While we preach that time in the gym is the most important key to success, tracking your lifts and Wod(workout of day) times and scores is also a valuable tool to measure your fitness level. Even if putting it on the board isn’t your thing, try and write it down in a journal, or use one of the many apps that provides such services. Besides being able to look back and notice how far you might have come it is a great accountably tool. Looking in the mirror everyday or stepping on the scale is by far the least effective way to measure ones improvements. Many times looking to the past is a great barometer to assess the present or future.
12 Min EMOM
Min 1: 1-2 Rope Climbs
Min 2: 4-6 Turkish Get Ups
Min 3: 40 Double Unders
Power Cleans 135#/95#
*15 Min time Cap*
Accumulate 2 min L-Sit
On Monday May 9th, we will have the Hydrostatic Body Fat Testing from 3pm-7pm. Initial test is only $49 and if you’ve done it before a retest is only $39. Don’t wait…sign up today!
-Sunday May 8th (Mother’s Day) there will be NO Open Gym.
-On Monday May 30th, we will be doing the Murph Challenge. You can sign up to participate at www.themurphchallenge.com. As a CrossFit Lodi member, you will not be required to sign up to participate, but we would encourage you to do so. Proceeds go the Michael P. Murphy Memorial Scholarship Foundation. If you would like to bring a friend or family member with you to participate, they cam sign up for the challenge and their drop in fee for the day will be waived (receipt required) or they can choose to pay the $20 drop in fee and it will be donated to the cause.
-Mobility Monday’s is BACK.. We will be focusing on those Hips, Quads, Glutes, and Hamstrings. If you know those are problem areas for you, or just want to learn some new stretches and techniques to help improve your ROM please come in and join us at 6:30pm.
We hope all of you had a nice relaxing weekend. For those that showed up for “Sweet’s & Sweat Saturday” we hope you enjoyed that workout and DOUGHNUTS. If you normally take Saturdays off, we recommend switching that rest day, at least once, to try a Saturday class. Not only is it a great way to start your weekend, its also a great way to meet other members from the gym. We have 1 class at 9am so you will get to workout with people who might attend other class times during the week…….REST DAYS….what a great little topic to dive into on this 1st workout of May. I know we have touched on it a little before but your body is a machine. Which means besides putting the right fuel(nutrition) into it. You also need to shut it /slow it down every once in awhile. Now for some of you, making it to the gym is your “rest” from the outside world. Skipping days might make you more ”mentally” sore then the soreness you experience from coming in everyday. If you are one of those people, that’s totally fine. In my eyes putting 60% effort 100% of the time is better then 100% effort 60% of the time. Listen to that body and when it is telling you to slow down or dial it back… JUST DO IT… On the flip side, for those that only manage to make it 1 to 3 times a week, try and set a goal of making it in at least 4 times one of these week’s(just to see how you feel). If you are a 3-day a week member then try and go for a run, attend a yoga class, take the dogs for a longer walk then normal, HELL….. fill up those beach cruiser tires and take a trip to Baskin & Robbins….Just move!! Each body is different and only you truly know when enough is enough. Test some new theories on what works best for you. It is easy to get stuck in a rut or listen to others on what is best for your mental and physical well being. Let me end by just reminding you to be smart…just don’t be scared to try a new pattern if you feel the current one isn’t getting the results you want..
Workout of the Day
Work up to a Heavy 2 Reps
20 Reps (unbroken) – up 10 lbs. from the last time (4/11/2016)
In Teams of 2 – 4 Rounds each partner
50m Sled Drag w/ bodyweight
15 Russian KB Swings 70#/53#
SATURDAYS WORKOUT WILL BE………………………………………………………..
A SURPRISE! !!!! THE ONLY THING I CAN GUARANTEE IS THAT THERE WILL BE DOUGHNUTS FOR THOSE THAT SHOW UP AND FINISH WHAT WE HAVE IN STORE FOR YOU.
I.G.N- On may 9th we will have the hydrostatic body fat testing from 3pm-7pm. Initial test is only $49 and if you’ve done it before a retest is only $39.
Sunday May 8th (Mother’s Day) there will be NO Open Gym.
- Our next mobility Monday will be May 2nd. It will begin at 630 and should last approximately 1 hr. Come join the fun and bring a friend if you’d like.
Sooooooo proud to those that came in and busted their booty during today’s workout! Talk about a gut check grinder. It was incredible watching all of you dig deep and fight through the many emotions that come up during that type of workout. Not one of you quit and that should be celebrated more then the time it took you to finish. The hour you spend I’m here should literally be “YOUR” hour.
In 15 Min find a
1 Rep Max Hang Clean Thruster
50 Hang Cleans 75#/55#
50 Pull Ups
**Scale weight and pull ups accordingly. We are looking for an “all out”effort and WOD time sub 7 minutes.
4 Rounds not for time
30 Sec FLR on rings
20 AB mat Sit Ups
15 Hip Extensions
I.G.N- We want to say one last congrats to Chris and Noel. Both of them gave it there all over the weekend.
- The next Mobility Monday will be next Monday May 2nd. We will be going over quads, glutes, hammies and hips. It will begin at 6:30pm. Come get your mobility sweat on. Bring a friend if you would like.
- Today was Coach Cody’s last day working with all of you. Unfortunately for us Cowboy Cody needs to ride off into the sunset and tame some Bronco’s. He will be missed.
I’m sorry there was no novel of encouragement last night for all of you that wait on pins and needles hitting refresh until the Blog is up. Just like when those bodies need a little rest, these fingers need a little time to recoup.
Today we have a good old fashion marathon for all of you(see we listened to the survey responses). For many, overhead movements tend to cause more pain and discomfort then anything else. Switching things up and making it a lunge should help alleviate some of that discomfort. Being able to open up the hip angle will allow many(if not all) of you to at least attempt this variation of the lunge. If the prescribed weight is to much then lets ditch the bar and pick up a plate and try it with that. Even if its a 10lb’er that is still 2,000 lbs being accumulated and lunged with overhead..(40 lunges per round * 10lbs * 5 rnds). Pretty cool when we look at it like that right?? Try and think about that every time you are moving weight. Its pretty incredible what this crossfit stuff does when you look at the science behind it. Power output and measurable data is one of the main methodologies behind CF.
To take it a step further…PERSONAL power output and measurable date is something everyone should keep in mind when they might be feeling down or unmotivated about a workout. As long as you are moving(above a snails pace) and as long as, you are moving weight(body, bar, kettle bell, med ball, etc…) you are producing data that you can track from a progress standpoint. I know that’s a lot of science jargon that most probably don’t care about. For some though this might just be that little reassuring info that keeps ya coming back. And for us that’s all we want anyways. JUST KEEP COMING BACK!!
Performance & Fitness
5 Rounds for Time
20 OH Walking Lunge Steps 75#/55#
15 Bar Facing Burpees
20 OH Walking Lunge Steps 75#/55#
15 V Ups
**Over head walking lunge can also be done with a plate.
1 Mile Run for TimeRead More
Performance & Fitness
EMOM 10 Min
8-10 Toes to Bar
*challenge yourself and try a few strict*
5 Round AMRAP
1 Min Wall Balls 20/14 to 10″
30 sec Rest
1 Min Assault Bike for Cal
30 sec Rest
1 Min Power Cleans 175#/115#