Monday November 14, 2016

Posted on Nov 13, 2016 | 0 comments

There is a lot going on at the gym over the next few weeks.  PLEASE continue to check the website for info if you have any questions.  All events and schedule changes will be posted on the blog.

Mark your calendars for Saturday November 19, 2016, we will be having an “in House” Thanksgiving Throwdown!  Teams of 2 (MM or FF) will compete against each other in 3 WOD’s.  We will start at 9am.  So find a partner and get signed up!  There is a sign up sheet at the gym.  Each team will be required to bing in a donation of non perishable food items that will then be donated locally.  There will no Saturday Class.

Thursday November 24th (Thanksgiving Day), we will have 2 class times only, 7:30am & 9am.  

Saturday, December 3, 2016 is Santa Smackdown!  We need volunteers!  Please sign up at the gym if you are able to help us out.  Thank You!

Strength:

1-1-1-1-1

3 Position Snatch

High Hang Snatch + Hang Snatch + Snatch

 

WOD:

10 Hang Power Clean & Jerks 155#/105#

200 m Run

10 Hang Power Clean & Jerks 135#/95#

500 m Row

10 Hang Power Clean & Jerks 115#/75#

40 Cal Assault Bike

Read More

Friday November 11, 2016

Posted on Nov 10, 2016 | 0 comments

Veterans Day

Today, November 11th, we will have a modified class schedule.  Classes will be 6:30am, 8am, 9am, 4:30pm.  Conditioning class will also be doing the posted Hero WOD, so you can come at any time.

 WOD:

“Whitten”

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

5 Rounds for Time

22 Kettlebell Swings 70#/53#

22 Box Jumps 24″/20″

400m Run

22 Burpees

22 Wall Balls 20#/14# to 10′

Read More

Thursday November 10, 2016

Posted on Nov 9, 2016 | 0 comments

Friday, November 11th (Veteran’s Day), we will have a modified class schedule.  Classes will be 6:30am, 8am, 9am, 4:30pm.  Conditioning class will also be doing the posted Hero WOD, so you can come at any time.

Mark your calendars for Saturday November 19, 2016, we will be having an “in House” Thanksgiving Throwdown!  Teams of 2 (MM or FF) will compete against each other in 3 WOD’s.  We will start at 9am.  Each team will be required to bing in a donation of non perishable food items that will then be donated locally.  There will no Saturday Class.

Strength:

Back Squat

10 @ 70%

8 @ 75%

6 @ 80%

2 @ 85%

1 @ 90%

WOD:

50 Pull Ups

100′ Double KettleBell Front Rack Lunge 53#/35#

35 Pull Ups

75′ Double KB Front Rack Lunge

20 Pull Ups

50′ Double KB Front Rack Lunge

*Goal is 12 Min.

 

Read More

Wednesday November 9, 2016

Posted on Nov 8, 2016 | 0 comments

Friday, November 11th (Veteran’s Day), we will have a modified class schedule.  Classes will be 6:30am, 8am, 9am, 4:30pm.

Mark your calendars for Saturday November 19, 2016, we will be having an “in House” Thanksgiving Throwdown!  Teams of 2 (MM or FF) will compete against each other in 3 WOD’s.  We will start at 9am.  Each team will be required to bing in a donation of non perishable food items that will then be donated locally.  There will no Saturday Class.

WOD:

24 Min EMOM – Alternating

Min 1: 15/12 Cal Row

Min 2: 30 Double Unders

Min 3: 100 M Prowler Push 90#/50#

Min 4: 30 Double Unders

Post WOD:

4 Rounds not for time

15 AB Mat Sit Ups

20 Flutter Kicks

30 Banded Good Mornings

 

Read More

Tuesday November 8, 2016

Posted on Nov 7, 2016 | 0 comments

This will be a deload week for our squats.  We will test our 1 RM again the week of the 14th before everyone gets crazy busy with Thanksgiving!

Friday November 11th (Veteran’s Day), we will have a modified class schedule.  Classes will be 6:30am, 8am, 9am, 4:30pm.

Strength:

Front Squats

10 @ 70%

8 @ 75%

6 @ 80%

2 @ 85%

1 @ 90%

WOD:

3 Rounds for Time

20 Cal Bike

15 Hang Power Cleans 135#/95#

10 Toes to Bar

Read More

Monday November 7, 2016

Posted on Nov 6, 2016 | 0 comments

We will be squatting this week on Tuesday and Thursday.  Friday November 11th is Veteran’s Day and we will be doing a Hero WOD.

Thursday Novemebr 24th, Thanksgiving Day, we will only have a 7:30am & 9am class.

Skill:

3 Rounds not for time:

6 Turkish Get ups

12 Hip Extensions

50 Double Unders or 2 Min DU Practice

WOD:

15 Min AMRAP

5 Min Wall Balls 20/14# to 10′

4 Min Burpee Box Jump Overs 24″/20″

3 Min Deadlift 155#/105#

2 Min Handstand Push Ups

1 Min Alt. DB Snatch #50/#35

Read More

Friday November 4, 2016

Posted on Nov 3, 2016 | 0 comments

If you have some free time on Saturday, CrossFit Lodi has 2 teams competeing in the CrossFit Rapid Fire Throwdown in Salida.  Trevor/Erica and Eli/Kat will be competing…Go check it out!

Next week our squat days will be Tuesday and Thursday!  Friday November 11th is Veterans Day and we will be doing a Hero WOD.

Santa Smackdown is only a month away.  If you are available to help that day, please put your name on the sign up sheet.  i will have it at the front desk next week.

It is finally FRIDAY!! It has been a very tough week so I know some of you are having a hard time finding motivation to keep coming in……To help with that we are bringing back the blog “Story Time”. For this edition, we are going to highlight one of our Conditioning class members, Janice Adams, to spark that motivational fire to finish the week strong. In the picture below you can notice the transformation she has worked hard to achieve. What is extra special and cool about her story is the number on the scale has not changed that much. We tend to get so caught up in numbers. Bank numbers, Scale numbers, Instagram like numbers, Friend numbers, Bar weight numbers…ect…ect While numbers are a clear measurable instrument they are not the only members in the band…..

It is obvious that her physical appearance has changed from the picture on the left to the one on the right. While the scale might not “reflect” a large numerical difference the inches she lost is noticeable. On top of that her energy levels are higher, her fitness levels are improving in all areas, and her overall mental and physical health have improved.

Just in case the picture was not enough to get you excitied about tomorrow I will end with this. Fitness/weight loss/Gaining mass or whatever your life health goals are. They can only be accomplished by 1 thing……..SHOWING UP AND DOING THE WORK. Even if that work is not done at 100% at least it is something. There is nothing wrong with scaling a workout to match you daily needs and just focusing on moving for 20-40 min.

We can’t wait to see ALL OF YOU at some point tomorrow!!

 

1198

Strength:

Back Squat

5-4-3-2-2-2

working sets @ 82-95%

then 10 reps at approx. 80-90%

WOD:

12-9-6

Power Clean 185#/135#

Ring Dips

Deadlift 315#/225#

Handstand Push Ups

*goal is 8 min

*cap is 12 min.  Please scale accordingly

Read More