Tuesday June 21, 2016

Posted on Jun 20, 2016 | 0 comments

I.G.N- Remember our Mobility session is now scheduled for Thursday evening at 6pm. The gym will also be available for Open gym but there will not be a 6pm “crossfit” class. Hopefully we see you all again!

Today we have a good old fashion chipper for ya. Luckily it includes many of your FAVORITE movements RIGHT!!?? Dubs, Thrusters, Pull ups and Rope climbs. Last Wednesday I wrote a blog regarding Dubs and a different approach for those that still struggle with them. It was so good in fact that someone hacked into our system and cut it out so they could publish it in the upcoming edition of “Men’s health”. Or at least that is the story I am sticking to. So for those who did see it, no need to continue reading ..for everyone else I am going to give you the quick and dirty edition.

So DUBS< DUBS<DUBS….why is something you concurred in 3rd grade coming back to haunt and hurt you. Ya those whips aren’t fun are they…Double under’s can also be classified as plyometric training. Plyo training utilizes something known as a stretch-shortening cycle(SSC) of the muscle. The science behind SSC and how it applies to DUBS, is the more the muscle is actively stretched and immediately shortened, the more energy it has the potential to store to then act as a spring for all your jumping. (FUN FACT FOR THE DAY)

If you just cant seem to figure out those dubs I HIGHLY recommend you take a closer look at your single under’s. Do your feet barely leave the ground?? I am guessing for many of you that is main problem(I know for me that was issue when I was learning). When you are working on the singles I encourage you to treat them as if they were double unders. What I mean by that, is work on exploding off the ground from the balls of your feet and jump as high as you can. By doing this you will not only work on developing your SSC but you will be working on the timing needed for Dubs. Now since we are jumping higher we also need to make sure we SLOOOOOOW those wrist down to match the tempo. It will feel awkward at 1st but like many of the movements we do in crossfit you will adjust and adapt. You’re an athlete after all!! Building the muscle memory with a high jump is going to be the key to extending those 2 or 4 dubs you string together now to 10 then 30 then 50.. Also when you are working on them please..PLEASE..please don’t try and count how many you’re getting….Focusing on the higher jump, matching tempo with wrist spin and remembering to breath you have enough on your plate(HA). When you can get 10 dubs anytime you want then we can talk about counting…

Dubs are one of the most common movements in crossfit. Moving forward when you find that rope in your hand, remember that every single jump is a chance to practice. Before you know it those DUBS will be an active rest movement that you don’t even think twice about.


For Time:

50 Double Under

25 Thrusters 95#/65#

50 Double Unders

25 Chest to Bar Pull Ups

50 Double Unders

25 Thrusters

50 Double Unders

5 Rope Climbs

Post WOD:

3 Rounds

10 Hip Extensions

15 Ab Mat Sit Ups

20 Russian Twists

25 Flutter Kicks


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Monday June 20, 2016

Posted on Jun 19, 2016 | 0 comments

It’s going to get HOT again so stay hydrated and get your WOD in early if possible.

Starting in July, we will no longer have open gym on Sundays.  Make Sunday a rest day or, to quote CrossFit Linchpin, “Get out of the gym”  Have some fun outside and enjoy the rest!

We will be moving “Mobility Monday’s” to Thursdays. I am sorry we missed last week, but don’t worry we will address all those tight areas, aches, pains and impingements this Thursday at 6pm. So please come join us for ” Transportability Thursdays..” (name is work in progress.ha)

Hopefully everyone had a great fathers day weekend and was able to rest those posterior chains, AKA back side. We are starting this week off with more work in the region. The Sumo deadlift, while a little awkward at first, is a great movement to strengthen those hammies and booties. I highly recommend playing with your foot placements during todays strength portion. While we as coaches can give you the basic ingredients to execute this lift. It is up to you the athlete to determine the recipe. Sorry if that didn’t make sense, the old cook is coming out of me……Basically, like many things in life, there are certain items that are needed to complete a movement or action. The “style” in which you apply those items can vary from individual to individual. For the sumo deadlift, as long as we hinge at the hips, keep a slight knee bend, have hands inside feet, keep those backs flat and tight, and lift from the glutes and hamstrings the “style/foot width” is totally up to you the executor. When you’re warming up just set those feet outside the shoulder and keep sliding them out until you find what fits best. Keep the weight light while you’re doing this and go as wide as possible before deciding what stance you prefer the most.

Have fun



Sumo Deadlift



For Time

800 m Run

100 DB Snatches 70#/50#

800 m Run

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Friday June 17, 2016

Posted on Jun 16, 2016 | 0 comments

The gym will be closed on Sunday June 19th, Father’s Day.


Back Squat

- 20 Reps – add 5- 10 lbs from last time

16 Min EMOM

Min 1 – 7 Back Squats

Min 2 – 14 Toes to Bar

*Back squat weight should be about 75%-80% of  20 Rep Max.

*Scale T2B where necessary

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Thursday June 16, 2016

Posted on Jun 15, 2016 | 0 comments



Sumo Deadlift High Pull 95#/65#

Box Jumps 24″/20″


10 Rope Climbs (not for time)

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Wednesday June 15, 2016

Posted on Jun 14, 2016 | 0 comments

CrossFit Lodi will not be Open on Sunday June 19th, Father’s Day.


2 Rounds

25 Cal Row

25 Wall Balls 20#/14#

25 Deadlifts 205#/135#

25 Burpees

-7 Min Rest

4 Rounds

4 Power Cleans 205#/135#

4 Front Squats

4 Jerks

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Tuesday June 14, 2016

Posted on Jun 13, 2016 | 0 comments



In 15 min work up to a heavy 1 Rep

Hang Snatch


5 Rounds

30 sec Push Press 115#/75#

30 sec Rest

30 sec Overhead Squats 115#/75#

30 sec Rest

*Scale weight accordingly.  Should be able to hold weight for the entire 30 seconds.


Fitness WOD:

25 min AMRAP

200 m Run

20 KB Swings

15 Med Ball Cleans

10 Cal Assault Bike


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