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Wednesday May 11, 2016

Posted on May 10, 2016 | 0 comments

WHY ARE THRUSTERS SO AWFUL!! Does anyone else feel that way?? Regardless you all did a great job making your way through that workout. Today we have skill on top of skill followed by more skill work for you. While walking on your hands and climbing a rope might not seem that “fun” or “functional” to you, I promise we would never give you something we didn’t think was going to benefit you. We will definitely have lots or scaling or modification options for everyone, but lets try and get a little uncomfortable with todays work. “I wish I was a kid again” is something I am sure many of you have said or thought RIGHT??!! Well today is your chance to bring out the inner child and climb on things and walk on your hands(or at least attempt). Granted for some getting inverted is not an option and that’s totally OK! You can accomplish the same goal, we will just take a different path.

Please don’t let today discourage you from coming in if these movements are not your “ideal wod”. Lets use it as a building block and opportunity to challenge our body’s and minds.

Have fun -T- (I promise the nutrition info is coming, I like to build the suspense,,,)

In 20 Min…

5 Rope Climbs

10 m HS walk

4 Rope Climbs

10 m HS Walk

3 Rope Climbs

10 m HS Walk

2 Rope Climbs

10 m HS Walk

1 Rope Climb

10 m HS Walk

*Scaling Options

For Rope Climbs – scale the number of rope climbs or for each rope climb do Strict Pull up work and knees to elbow

For HS Walk –   Wall Walks,  Wagon Wheels (1 each way), or Shoulder Taps

 

WOD

20 Mn EMOM

16/12 Cal Row

 

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Tuesday May 10, 2016

Posted on May 9, 2016 | 0 comments

m.M3

 

I.G.N- Great turn out to Mobility Monday. Next week we will be working on those shoulders, neck, and arms some more. We are also thinking about making this a weekly class instead of just the 4 initial sessions we had planned. If that is something you would like to see please let Trevor or Jamie know. We will keep you posted on times and ideas.

-Thanks to everyone who signed up for the meal train for Ian and Ellen. We have the 1st few weeks covered but still have PLENTY of open spots. Thanks to those that signed up already.

Great work to all the duos that participated in todays partner wod. Those hard short intervals are some of the best calorie burning workouts you can do. As I mentioned yesterday I will be covering nutrition, starting tomorrow, in the night novels(blogs). Due to that we will keep tonight short and sweet…..Remember why you come in every week, its to improve your overall quality of life. Push yourself but don’t punish yourself if results aren’t happening at pace you want, or if body is feeling beat up. If you come on a regular (3-5 days)basis there is a good chance at some point your body will start to fatigue or break down a bit. That is normal and it does not mean you are “getting weaker” or ”worse” at CF. It just means you are a HUMAN. Take some time away if needed, or better yet, scale back the workouts to a more comfortable pace until you feel rejuvenated again. Just don’t stay away to long or we will hunt you down. Trust me with all the Law enforcement members we have, WE CAN DO IT>>>>>

Have Fun

-T-

Performance

In 15 min…

Clean (Squat)

3-3-3-2-2-2-1-1-1

WOD

For Time

30 Power Clean & Jerks 135#/95#

Every Minute on the Minute starting at 1:00

- 3 Thrusters

Fitness

12 Min EMOM

1 Power Clean + 2 Front Squats

For Time

6 Rounds

200m Run

10 Box Jumps 24″/20″

10 1 – arm DB Thrusters (R) 35#/20#

10 1 – arm DB Thrusters (L)

 

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Monday May 9, 2016

Posted on May 8, 2016 | 0 comments

emmy and wesI.G.N -Our 3rd installment of mobility Monday will be tonight at 7 PM(not 6:30).  We will be covering the back, shoulder,  scapula and bicep regions of body. We look forward to helping anyone out who has problems or limited R.O.M in any of these areas.

- Congrats to Emmy and Wes who took 1st place over the weekend at crossfit ASAP competition. Way to go you two!!

-For those that needed more Almond butter…check the fridge tomorrow, we have restocked for ya. THANKS!!

We hope everyone had a nice weekend and was able to spend some quality family time for Mother’s day. Thanks to the 19!! of you who came to our 2nd official edition of “sweats and sweet” Saturday.  Not a bad way to start the weekend, RIGHT!?!?! If you still haven’t made it to a Saturday class or have not been in a while, we would love to see you. You get doughnuts at the end sooooooooooo, there is really no excuse not to come.

Even if you don’t like sweets, you can still come for just the sweat portion!

   While we typically preach/encourage proper nutrition there is definitely a time and place for indulging.  Munching on an apple fritter 10 min after burning over 450  calories is actually helping more than hurting you. When you put your body through intense workouts you need to replenish those glucose (fuel) levels. NOW, this is not a green light to eat doughnuts and candy anytime you break a sweat or walk up a flight of stairs…”but my trainer said I can eat 5 snickers a day” NO.NO ..TIME AND PLACE.

The body and nutrition is a very complicated system. There are some basic rules to follow though that will help maximize the efforts you are putting into gym each day.

This week I will be going over the (3)main macro-nutrients and a quick description of the importance they play in body..so for those that have their diet “dialed in” you’ll just want to skip over the nightly novel….for those that still have ?’s Or are struggling with this section of their fitness, I’m hoping you can take something away. Stay tuned…

Have fun -T-

WOD

With a Partner…

1 Min Work/ 1 Min Rest

100 Pull Ups

100 Burpees

100 Power Snatch 75#/55#

100 Cal Assault Bike

200 Double Unders

Partner A will work for 1 Minute while Partner B rests, then at the min Partner B will pick up where Partner A left off and work for 1 Min while Partner A rests.

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Friday May 6, 2016

Posted on May 5, 2016 | 0 comments

10 Min EMOM

7 Strict Toes to Bar

*Scale as needed or kip

WOD:

For Time

100 Bar Facing Burpees

*Every Minute – 7 Power Cleans 95#/65#

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Thursday May 5, 2016

Posted on May 4, 2016 | 0 comments

I.G.N- 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.  

- We will have a sign up sheet for a MEAL TRAIN to help Ian and his wife Ellen. It will be on the front desk above the cubbies. We have already had a few ppl sign up, so THANK YOU! Even if you just pick up an extra pizza at Costco it would go a long way. Please ask Jamie or Trevor if you have any questions.

We hope you all enjoyed that nice (little…) chipper today! Nothing like mixing in Karen(150 W.B) with 150 calories on Assault bike. Everyone finished and that alone is a great accomplishment. That was definitely a workout were the desire to quit was strong. Watching all of you just put those heads down and chip away was a great treat for us coaches.

Now that we got a good long cardio session in, it is time to get our Swoll on and build some raw power. While the isolated movements might not seem like they give you the same results as a 20 to 30 minute workout, they are still vital to improving your overall fitness level. If done with a purpose, making sure you push yourself, you can accomplish the same level of fatigue you would from those longer cardio wod’s. Building that raw strength is going to help those other movements we typically do in a workout. The row’s are a great tool to improve your pull ups, while the strict press is going to make those handstand push ups and shoulder to overhead movements less challenging. Please don’t just limp through this section of the day and keep the rest to a minimum to keep heart rate up.

For the Amrap push that 10 minutes. While yesterdays workout was more like a marathon, treat today as a sprint. Find an aggressive pace from the start and try to maintain it.

Have fun

-T-

 

Barbell Bent Over Row – Supine Grip

5-5-5-5-5

*use same weight across all sets

Strict Press

2-2-2-2-2

*use same weight across all sets

WOD:

10 Min AMRAP

10 Pull Ups

10 Box Jump Overs 24″/20″

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Wednesday May 4, 2016

Posted on May 3, 2016 | 0 comments

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.  

- We will have a sign up sheet for a MEAL TRAIN to help Ian and his wife Ellen. They are expecting child number 3 in a few months and between Dr. Ian’s crazy work schedule and life in general we thought this would be a great opportunity for their CF family to step up and lend a helping hand. We will take care of dropping the food off, all we need from you is to make that lasagna for 8 instead of 4. We understand that everyone has busy lives so no pressure, but even 1 meal would go along way.

It’s Wednesday so besides being the half way point of another week, we have another “Wicked Wednesday” WOD for you. Today’s workout will take up a good portion of the class so make sure you show up ready to grind!!

We know most of you come straight from work, watching children, school or running daily errands. But showing up even 5-10 min early provides a great opportunity to get a little extra work in. Whether you use the time to hold a few stretches, foam roll, use the lax ball, or even do a few core movements it will only benefit the class you attend. If coming early is out of the question then try and make it so you can spare 5 to 10 min to hang out after class. Either to do one of the above mentioned items, or to chat with other members you might not regularly have the opportunity to.  I heard something fantastic towards the end of our Mobility session yesterday. Two members who I know both have been attending different class’s for a while said “It was nice to meet you, see you next week”. Building relationships/friendships should be just as important as building that cardio capacity or muscular strength. Our members come from all walks of life but you all have at least ONE thing in common. You are determined to live  healthier lifestyle. So if you’re looking for an ice breaker….Ask them there Fran time…

Have fun today and be prepared to WORK…

-T-

WOD:

For Time:

50 Cal Assault Bike (70 Cal AD)

50 Wall Balls 20#/14# to 10′

- Rest 3 Min

10 Cal Assault Bike (15 Cal AD)

10 Wall balls

- Rest 3 min

40 Cal Assault Bike (55 Cal AD)

40 Wall Balls

- Rest 3 Min

20 Cal Assault Bike (30 Cal AD)

20 Wall Balls

- Rest 3 Min

30 Cal Assault Bike (45 Cal AD)

30 Wall Balls

The rest in the WOD is there for a reason…use it and then try to go all out during the periods of work!

 

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