On Saturday (4/16), Colleen and Ed Weyrens will be competing in the Festivus Games in Elk Grove at CrossFit Artistry. Competition begins at 8:30. If you are looking for something fun to do…let’s go show some support!
Mike fom Body Fat Tesing will also be back on May 9th. There is a sign up sheet at the front desk.
Performance & Fitness
Handstand/Handstand Walk Skill Day
20 Min AMRAP
200 m Run
10 Pull Ups
**Advanced Athletes wear a weight vest**
Wow these weeks are flying by! Cant believe it is already Wednesday. Guess that is what happens when you’re having fun right!! For those that gutted through Mondays and Tuesdays workouts Great job! We saw some people make great strides on getting closer to those muscle ups and really challenge themselves on those lunges from Monday. Those more technical movements can be frustrating at times to work on. Try and remember that this is a fitness journey and take pride and be happy with every little step towards making improvements. If it was easy then EVERYONE would be doing it. Plus once you get that muscle up, or other movement you are striving for, it will be that much sweeter. Just a little food for thought for those that will be working on snatch today. That fitness workout look gnarly as well though so either way if you show up tomorrow you are definitely going to get fitter and better.
In gym member new: Two of our members Colleen and Ed will be participating in a competition in Elk Grove this Saturday. They have been training hard the past few months preparing for it. If you see them wish them good luck. For those that would like to go out and support them I will have the location and time up here later in the week.
14 Min EMOM
Min 1: Power Snatch + Hang Snatch + Snatch
Min 2: 17/12 Cal Row
30 MIN AMRAP
10 Manmakers 40#/25#
15 Cal Assault Bike
20 Box Jumps 24″/20″
25 Ball Slams 50#/35#
Post WOD after party:
3 Rounds not for time
15 “See the Light” sit ups
30 Bicycle Crunches
60 sec. Side Plank (30 sec. each side)
Muscle Up Work
EMOM 12 Min
Min 1: 1-5 Muscle Ups
*If you do not have Muscle ups…work on some transitions and work on your swing (body positioning)
Min 2: 30 Double Unders
3 Rounds not for time
1 Min Hollow Hold
1 Min Superman Hold
10 DB Renegade Rows
10 DB Floor Press
30 DU or 90 Singles
3 Rounds for Time
50 Air Squats
10 Hang Power Cleans
7 Muscle Ups
Scale MU (Pull ups + Dips): 7 Chest to Bar Pull ups/ pull ups/ ring Rows
Accumulate 2 Min in a Handstand Hold – Free standing or wall
Hope everyone had a great weekend!
Thanks again to everyone who took the time to participate in our survey. Programming seems to be well received with the exception that a lot of you would like a little more of EVERYTHING programmed into our workouts! For the past couple months we have been working with Miranda Oldroyd/CrossFit Linchpin on our programming, and we will make sure to incorporate your suggestions into the upcoming program cycle. It is our intention to stay true to the CrossFit training methodology, while ensuring that it meets the needs of all of our members. Every WOD that is programmed has a purpose, and it is important to remember that not every WOD should leave you crushed and feeling beat down. Our goal is to challenge you, and to keep you healthy and injury free, so that you can continue to improve for years to come.
The rest of the information and comments that you provided, will be used to help prioritize the growth and future of CrossFit Lodi. Your comments are always welcome, so please do not hesitate to share them with us at any time. We will to continue to keep doing the things that make our clients happy and continue to improve those things that could be better! Thank you for your continued support!
Performance & Fitness:
20 Reps Back Squat @ 50% of 1 RM
3 Rounds for time
20 Alt. Front Rack Lunge 155#/105#
15 Toes to Bar
15 Kettlebell Swings 70#/53#
400 m Run
**Scale the weight accordingly**Read More
Thank you again to all of you who took the time to complete the survey. If you have to fill it out check it out below. This will be the last time we post it for all you procrastinators..
Create your own user feedback survey
Not sure about everyone else but that 30 min EMOM got SPCIY!!! Great work to all those that grinded through it and saw it to the end. I know the urge to skip or stop during that type of workouts is strong at times. Just remember you are capable of so much and you will never know your true limit unless you push past those uncomfortable moments. Now that doesn’t mean you need to put in 100% physical effort 100% of the time, lets be realistic here…. But if you can attempt to put in 100% mental effort each time you walk through the doors to workout the physical will eventually take care of itself. For many of you CFL is where you go to “turn off” that mind and to prepare or unwind for the stresses daily life brings. Instead of turning off or tuning out just try and shift the focus to the work on those white boards!! By doing that you are still accomplishing the goal of letting life outside the gym go for that hour. More importantly you are setting yourself up for success in the physical realm.
In gym news: Coach Cody has a rodeo this Saturday @ 1pm in Oakdale. (1624 East F st. Oakdale) I believe some of you are already planning on attending, but for anyone looking to dust the dirt of them boots and is looking for something to do Saturday it would be great to support him.
For those that came to competitors training meeting we are going to train together this Saturday @ 10:30 and Sunday @ 10. We will go over the plan for the following weeks then as well.
TGIF!!! Lets finish the week strong everyone and throw some weight around. Make sure to warm those shoulders up, they are going to get some work with this one. Try and stick to the same weight for all the DB snatches but there is no law that stops you from going up or down if needed. Use those LEGS and EXPLODE from bottom not only on the push press but also with the DB snatch. Remember we can squat WAY more then press…(or at least most of time.ha)…HAVE FUN
Performance & Fitness:
Push Press – w/a 2 second pause in the dip
10 DB Snatch #55/#40
Way to grind through Wednesdays workout everyone. 126 CALORIES burned just on those Awful…I mean Assault bikes and rowers. Just to put into perspective, that’s either 25 jelly beans or 1/3rd cup ice cream or 1 cup cereal with low fat milk or 2 bite sized candies, OR 4 oz boneless skinless chicken breast and a little over 1 cup of steamed broccoli. While some of those options definitely taste WAY better then others we need to remember the MAIN purpose of food. It is the fuel that the machine (our body) needs to run properly. There is a time and place to splurge and indulge in the “good” stuff. However, when those empty calorie food items start dominating our diet we find ourselves spinning circles like a hamster on a wheel. Just a little “food for thought” on this fine Thursday. Don’t ever hesitate to reach out if you have some questions regarding nutrition.
Thanks again to the almost 35 ppl who have taken time to fill out our Survey. We have gotten LOTS of great feedback and we look forward to continuing to improve in the areas needed. If you have not taken it, please take the time to let us know your thoughts. It is below, but if you can not access it from your mobile device please try logging onto a desktop or laptop.
Have fun with this half hr of PURE JOY.
Performance & Fitness
30 Min EMOM
Min 1: 15 Wall Balls 20#/14# to 10′
Min 2: 12 Box Jump Overs 24′/20′
Min 3: 10 Burpees
3 rounds not for time
10 Russian V Out
20 Russian Twists
30 sec Superman Hold