Wednesday May 18, 2016

Posted on May 17, 2016 | 0 comments



30/20 Cal Row

30 Sumo Deadlift High Pulls 75#/55#

30 Box Jumps 24/20

30 Dumbbell Push Press 40#/25#

30 Toes To Bar

30 Slam Ball Over Shoulder 50#/35#

30 Thrusters 75#/55#

30 Burpees

30 Cal AB

3 Min Rest

10 Min AMRAP

3 Min Rest

15 Min AMRAP

**In the first 5 min get as far as you can, after 3 min rest you will start back at the beginning and go as far as you can in 10 min, then after 3 min rest you will go as far as you can in 15 min.

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Tuesday May 17, 2016

Posted on May 16, 2016 | 0 comments


12 Min EMOM

Min 1:  3-5 Dips

Min 2: 5-8 HSPU

This EMOM can be scaled up or down.  Try the dips and HSPU Strict.  If kipping is a challenge work on the kipping and make the number you choose per minute a challenge.


4 Rounds for time:

50 Double Unders

15 Snatch 75#/55#

Rest 3 Min then

Run 1 Mile for time


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Monday May 16, 2016

Posted on May 15, 2016 | 0 comments

-Starting this week we will discontinue our Thursday Conditioning class at 9am.  All other conditioning classes will remain the same!

-Sign up now!!!  On Monday May 30th, we will be doing the Murph Challenge.  You can sign up to participate at  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.  

- Congrats to our member Jimmy Suliman who graduated from UOP over the weekend! Brains and Brawn..Look out world!

-Mobility Mondays is back. We will continue to cover the shoulders, arms, neck this week. It will start at 7Pm again! NEXT WEEK THE 23RD it will begin at 6pm though and we will be changing Mondays at 6pm to Mobility and open gym…..

We hope all of you had a great weekend. I know the 19 of you who showed up to “sweats and sweets” Saturday did. I mean you started it off with a great workout and DOUGHNUTS…I’m sure it was hard to improve on such a great start but I’m sure you all found a way to accomplish just that. Now it is time for ALL of us to get back at it and start the week off right.

DEATH BY>>>>ANYTHING is always a test of true grit. Hence the name. Doing it with those pesky pull ups is probably not the ideal way to start your week off. Well, that is only one way to look at it. The other would be “Awesome, I get to start my week off with something that challenges me and is only going to make me better”.  Regardless of what option you choose, rx, scaling, or a mix of both just keep in mind working on weakness is the only way to get better.

Over weekend I had a member say how frustrating it was that they always come in last place on the workouts or that they have to scale a few reps here and there to even finish it. This was the same member who just got done moving for 45 minutes and burned close to 850 calories(according to fitbit). This was also the same member who just days before was overhead squatting(a bar with weights) when the day they started they could barley AIR squat. This was the same member who constantly pushes themselves to the point of tears(of joy of course) to finish the daily workouts. This was the same member who’s overall quality and level of fitness has IMPROVED tenfold since the day they started . Ya catch my drift!!! Yes that whiteboard and being competitive is important. We are Americans after all and we LOVE to win. Using it as a motivating factor is an incredibly effective tool. My advice is just don’t let it be the ONLY tool. You’ll get great results when you push yourself trying to put up a great time, amrap score, or try to beat a buddy who already finished an earlier class. Another way to get great results is just showing up everyday and working as hard as your body will allow you on that day!

So if pull ups aren’t your JAM, no worries. Grab a box, a band, a box and a band and work on making them your JAM.

(stay tunes for our next nutritional topic ….FAT)

Have fun



Front Squat



Death By Pull Up

Min 1 – 1 Pull Up

Min 2 – 2 Pull Ups

Min 3 – 3 Pull Ups


*There will be scaling options available


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Friday May 13, 2016

Posted on May 12, 2016 | 0 comments


I now have 2 choices, try and duplicate the motivational poetry I previously had….or I can just say great work today honoring our fallen Hero’s with the workout “Nate” . WELL…….

Great work today and lets end the week STRONG. Ha


7 sets of the following complex:

Overhead Grip Push Press (Snatch Grip Push Press) + 2 Overhead Squats


For Time

3 Rounds

200m Shuttle Sprint (8x25m)

50 Air Squats

30 Push Ups

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Thursday May 12, 2016

Posted on May 11, 2016 | 0 comments

I.G.N- Thanks again to everyone who has signed up to help provide meals for Ian and Ellen. The sign up sheet is on the desk with a list of dates still available.

- Mobility Monday will continue next Monday. We are considering making it a weekly class so if that is something you would be interested in please let Jamie or Trevor know


CARBS! CARBS! CARBS!! Lets take a quick look at what a carbohydrate actual is. It along with Fat, Protein and Water make up the Macro-nutrients. So if you hear of people “tracking their macro’s” that is what they mean. In that sense each gram of Carbs is equivalent to 4 calories. So if something has 10 grams of carbs, that means 40 of the total number of calories comes from carbs. This rule will hold true for the majority of food or beverages you will eat or drink.  There are 3 main types of carbs: complex, simple, and fiber. Lets start with complex carbs, they are also often referred to as starches.  They include starchy vegetables like peas, corn, potatoes and lima beans, dried beans, and grains. Complex carbs are typically low on the G.I (glycemic index) and are the best source of carbs from an energy standpoint. Now you might be thinking what in the hell is the G.I. Take a look at this link for what it is and what foods are on it. I will just add that the lower the G.I. number the better the carb is for you.  The second type of carbs we will cover is sugar. AKA a simple or fast acting carb. There are two main types of sugar. Naturally occurring sugars such as those in fruit and added sugars. Added sugars are those added during processing such as canned fruit or sugar added to make cookies. Sugar like the con man it is(in my opinion) has many different names. Table sugar, brown sugar, honey, cane sugar, high fructose corn syrup, agave nectar, sucrose, fructose..ect…Regardless of what “name” it goes by on those ingredient list sugar often does more harm then good. While some sugar is needed in the meals we eat, the excessive amount people typically consume throughout a day is main reason that weight isn’t coming off like we may want, or reason why we are packing on those extra lbs. While it will vary from person to person a simple starting point for grams per day is 20 grams for females and around 40 grams for males of added sugar a day. So next time you reach for that snickers and coke because you’re just to busy to eat anything else take a look at that back label. The 3rd type is fiber. All we really need to cover with fiber is it helps slow down the breakdown of carbs by the body. Now that we have briefly covered carbs lets talk about what the provide and why body needs them. Good thing is it can be summed up in one word…FUEL. Carbohydrates, along with fat, are main fuel source for body. They provide the energy you need to move. While I personally believe fat is a better fuel source, carbs are still a necessary compound to a well rounded diet. Some believe that 300-500 grams of carbs are needed a day. I think 150-275 is a more realistic number. End of day each individual needs to figure out what number works best for them and go from there. If you try and consume your carbs from complex sources and limit the sugar you are on the right path though.

Great job to everyone who showed up and got a little uncomfortable with the rope and handstand work. Also CONGRATS to PAT, ALEX, JAMIE, and JOSH, SARAH T !! for completing all 20 min at the rx calorie mark today. That workout was intense.

Have fun today






20 Min AMRAP

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings 70#/53#

**Scale for the MU will be Burpee chest to bar pull ups or a burpee pull up


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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



20 Mn EMOM

16/12 Cal Row


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Tuesday May 10, 2016

Posted on May 9, 2016 | 0 comments



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



In 15 min…

Clean (Squat)



For Time

30 Power Clean & Jerks 135#/95#

Every Minute on the Minute starting at 1:00

- 3 Thrusters


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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