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Wednesday September 10, 2014

Posted on Sep 9, 2014 | 0 comments

Strength:

Power Snatch

Every 90 seconds for 15 Minutes, 1 Power Snatch, adding weight….

 

WOD:

4 Rounds for time:

15 Power Snatch 75#/55#

30 Double unders

Run 400m

 

CF MELT:

For time:

Run 800m

50 Jump Pull-ups

50 Ball Slams

Run 800m

50 Sit-ups

50 Push Press

Run 800m

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Tuesday September 9, 2014

Posted on Sep 8, 2014 | 0 comments

IMG_8317

CROSSFIT LODI representing at CrossFit Day at the A’s game this last Sunday!

TRANSFORMATION TUESDAY IS BACK!

Liz Lampman has been a dedicated athlete, always  pushing to be better the minute she walked through the doors at CrossFit Lodi.

“Before Crossfit I road my bicycle quite a bit, often 30 or 40 miles at a time and also road my dirt bike a lot too.  Although these were physical activities I was continuing to gain weight.  My diet was the standard low fat, high fiber diet, I blamed the weight gain and decreased energy on aging.  I would never have attempted Crossfit if it had not been for Jack and Chris being at the booth at the Lodi Street Fair.  I saw people my age getting strong.  I love the adventure the last 3 years have been and look forward to continuing” –Liz

Liz BEFORE:SAM_0229

SAM_0023

LIZ AFTER: (competing at the NorCal Masters competition last January)


DSC_0164

 

Strength:

3X 10 Back Squat.

Take 65% of your 1 Rep Max that you found last week and perform 3 sets of 10 unbroken reps. Yes this will feel light. Give it a few weeks :) . Focus on perfect form.

 

WOD:

15 Minute AMRAP:

21 Kettlebell Swings 70#/53#

15 Wall Balls 20#/14#

9 Toes to Bar

 

CF MELT:

EMOM 30 Minutes:

Minute 1: 15 Wall Balls

Minute 2: 12 Burpees

Minute 3: 10 Dumbbell Lunges (semi-heavy)

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Monday September 8, 2014

Posted on Sep 7, 2014 | 0 comments

Remember we will be squatting on Tuesdays and Fridays. Make sure not to miss! We want you to benefit from this squat cycle. 

Don’t forget about the member party September 21st! 

 

WOD:

For time:

50 Box Jump Overs 24″/20″

40 Burpee Pull-ups

30 Deadlifts 185#/125#

20 Calorie Row

10 Squat Cleans 185#/125#

 

CF MELT:

5 Rounds for time:

Row 500m

Run 400m

15 Burpees

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Friday September 5, 2014

Posted on Sep 4, 2014 | 0 comments

MEMBER PARTY SEPTEMBER 21ST! MARK YOUR CALENDARS :)

 

Strength:

15 Minutes to find 1 Rep Max FRONT SQUAT

*Remember these numbers (back and front squat)! We will be using these numbers in the upcoming weeks for our squat cycle!

 

WOD:

4 Rounds for time:

Run 400m

15 Wall Balls 20#/14#

12 Clean & Jerks 115#/75#

 

CF MELT:

FRIDAY FUN!

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Thursday September 4, 2014

Posted on Sep 3, 2014 | 0 comments

Skill Warm-up:

9 Minute EMOM:

Minute 1: 5/3 Muscle Ups

Minute 2: 2 Rope Climbs

Minute 3: 30 Second Plank Hold

 

WOD:

30-20-10

Chest to Bar Pull-ups

Handstand Push-ups

Dumbbell Snatch, alternating 70#/50#

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Wednesday September 3, 2014

Posted on Sep 2, 2014 | 0 comments

MORE EXCITING NEWS! We will be having a member party September 21st at the gated community park for Mokelumne Village.  It will be from 11-3. We ask that you please bring a side dish or dessert. The rest will be provided! Hope to see you all there!

 

***TRANSFORMATION TUESDAY WILL BE POSTED TOMORROW :)  APOLOGIES! ***

I need your before and afters, people! I know you have them! :)

Strength:

2 Power Clean+ 1 Hang Squat Clean+ Jerk

In 15 Minutes, work up to a heavy set of this complex.

 

WOD:

For time:

Run 800m

30 Lateral Burpees over the Bar

30 Hang Cleans 165#/115#

30 Lateral Burpees over the Bar

Run 800m

 

CF MELT (8am)

Tabata round of the following exercises:

Row for calories

Kettlebell Swings

SDHP w/ Kettlebell

Hand Release Push-ups

Jump Pull-ups

Rest 1 Minute between exercises

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