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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Tuesday May 3, 2016

Posted on May 2, 2016 | 0 comments

I.G.N- Thanks to everyone that showed up for our 2nd edition of Mobility Monday. Loved seeing the community come together to suffer through some much needed ROM work. Next week we will be addressing back, scaps, and shoulders so come back or come again.

M.M 2

 

I counted 12 PR’S for todays squat portion!!! TWELVE!!! That is so amazing and congrats to those that pushed the limits today. Don’t worry if the Pr gods didn’t shine upon you, your time will come. Keep coming back and it is inevitable.

In case you are new to the CF(crossfit) lingo, Pr stands for personal record. While we preach that time in the gym is the most important key to success, tracking your lifts and Wod(workout of day) times and scores is also a valuable tool to measure your fitness level. Even if putting it on the board isn’t your thing, try and write it down in a journal, or use one of the many apps that provides such services. Besides being able to look back and notice how far you might have come it is a great accountably tool. Looking in the mirror everyday or stepping on the scale is by far the least effective way to measure ones improvements. Many times looking to the past is a great barometer to assess the present or future.

Have fun

-T-

 

12 Min EMOM

Min 1: 1-2 Rope Climbs

Min 2: 4-6 Turkish Get Ups

Min 3: 40 Double Unders

WOD:

“Elizabeth”

21-15-9

Power Cleans 135#/95#

Ring Dips

*15 Min time Cap*

Accumulate 2 min L-Sit

 

 

 

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Monday May 2, 2016

Posted on May 1, 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.  

-Mobility Monday’s is BACK.. We will be focusing on those Hips, Quads, Glutes, and Hamstrings. If you know those are problem areas for you, or just want to learn some new stretches and techniques to help improve your ROM please come in and join us at 6:30pm.

We hope all of you had a nice relaxing weekend. For those that showed up for “Sweet’s & Sweat Saturday” we hope you enjoyed that workout and DOUGHNUTS. If you normally take Saturdays off, we recommend switching that rest day, at least once, to try a Saturday class. Not only is it a great way to start your weekend, its also a great way to meet other members from the gym. We have 1 class at 9am so you will get to workout with people who might attend other class times during the week…….REST DAYS….what a great little topic to dive into on this 1st workout of May. I know we have touched on it a little before but your body is a machine. Which means besides putting the right fuel(nutrition) into it. You also need to shut it /slow it down every once in awhile. Now for some of you, making it to the gym is your “rest” from the outside world. Skipping days might make you more ”mentally” sore then the soreness you experience from coming in everyday. If you are one of those people, that’s totally fine. In my eyes putting 60% effort 100% of the time is better then 100% effort 60% of the time. Listen to that body and  when it is telling you to slow down or dial it back… JUST DO IT… On the flip side, for those that only manage to make it 1 to 3 times a week, try and set a goal of making it in at least 4 times one of these week’s(just to see how you feel). If you are a 3-day a week member then try and go for a run, attend a yoga class, take the dogs for a longer walk then normal, HELL….. fill up those beach cruiser tires and take a trip to Baskin & Robbins….Just move!! Each body is different and only you truly know when enough is enough. Test some new theories on what works best for you. It is easy to get stuck in a rut or listen to others on what is best for your mental and physical well being. Let me end by just reminding you to be smart…just don’t be scared to try a new pattern if you feel the current one isn’t getting the results you want..

Have fun

-T-  

  

Workout of the Day

Back Squat

Work up to a Heavy 2 Reps

-then

Back Squat

20 Reps (unbroken) – up 10 lbs. from the last time (4/11/2016)

 

For Time:

In Teams of 2 – 4 Rounds each partner

50m Sled Drag w/ bodyweight

15 Russian KB Swings 70#/53#

 

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SATURDAY, APRIL 30TH

Posted on Apr 29, 2016 | 0 comments

SATURDAYS WORKOUT WILL BE………………………………………………………..

A SURPRISE! !!!! THE ONLY THING I CAN GUARANTEE IS THAT THERE WILL BE DOUGHNUTS FOR THOSE THAT SHOW UP AND FINISH WHAT WE HAVE IN STORE FOR YOU.

 

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