Friday April 15, 2016

Posted on Apr 14, 2016 | 0 comments

In Gym news: 

  • 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!
  • If you need a WOD before you go…Come to the 9am class!  Always a fun time!
  • Next time you see Larry Vickers and Chris Podesto be sure to wish those spry “youngish” gentlemen a big HAPPY BIRTHDAY. Larry celebrated his earlier in the week and today is Chris’s. Rumor has it there will be a birthday inspired workout for them either this Saturday or next…or maybe both….Only way to find out is to come join us.
  • Mike fom Body Fat Tesing will also be back on May 9th.  There is a sign up sheet at the front desk.

WOW what a tough week.  Not that you need a reminder….BUT…Heavy lunges, some “Nasty Girls”, Muscle up and snatch work, MANMAKERS, 30 min AMRAP’S, getting inverted and 20 min AMRAP’S. You all have done a great job showing up and working hard. We did notice a little bit of a drop off midweek but I am certain its because everyone went so hard those 1st few days! It’s totally acceptable, so no worries. We need to take care of our bodies and listen to them. Even a Prius need’s to stop for a recharge every once in a while . Plus now that you are all rested up and ready to rock we can work towards some PR’S on the power clean or hang squat clean..or maybe both???.

While its sister the Snatch can be daunting and frustrating for a lot of you…. big brother Clean is a movement most, if not all, of you should enjoy and look forward to work on. If chasing those big weights isn’t your thing, NO PROBLEM,  instead take those 15 min to work on building towards a  “Heavy technically sound” complex. A beautifully executed 35-55lb power clean is going to pay off WAY more then a wonky 335lbs in the long run. And as we’ve mentioned before, this fitness journey we are all on together is not solely measured in weekly white board results. Its about becoming a better functioning human OVERALL. Sure its great to be able to gauge how we do compared to our peers, and some friendly “mostly” competition is motivating at times (especially for the people at fitaid since that seems to be the most common “wager”) but when we look at big picture it is that competition with yourself that matters most.   

Performance & Fitness

15 Min

Build to a heavy complex

Power Clean + Hang Squat Clean

WOD:

5 Rounds each for time

50 Double Unders

10 Power Cleans 185#/125#

Rest 1 Min.

*score will be time at the finish of the 5th round

Post WOD:

EMOM 8 Min

8-10 Toes 2 Bar

*try to do each set unbroken

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Thursday April 14, 2016

Posted on Apr 13, 2016 | 0 comments

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

 

WOD:

20 Min AMRAP

200 m Run

10 Burpees

10 Pull Ups

**Advanced Athletes wear a weight vest**

 

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Wednesday April 13, 2016

Posted on Apr 12, 2016 | 0 comments

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.

-T-

Have Fun

Performance:

Muscle Snatch

7×1

WOD:

14 Min EMOM

Min 1: Power Snatch + Hang Snatch + Snatch

Min 2: 17/12 Cal Row

 

Fitness:

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)

 

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Tuesday April 12, 2016

Posted on Apr 11, 2016 | 0 comments

Performance:

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

 

Fitness:

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

 

WOD:

“NASTY GIRLS”

3 Rounds for Time

50 Air Squats

10 Hang Power Cleans

7 Muscle Ups

Rx: 135#/95#

Scale: 95#/65#

Scale MU (Pull ups + Dips): 7 Chest to Bar Pull ups/ pull ups/ ring Rows

Post WOD

Accumulate 2 Min in a Handstand Hold – Free standing or wall

 

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Monday April 11, 2016

Posted on Apr 10, 2016 | 0 comments

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

then

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**

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Friday April 8, 2016

Posted on Apr 7, 2016 | 0 comments

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

5×2

For Time

10 Rounds

200m Run

10 DB Snatch #55/#40

 

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Thursday April 7, 2016

Posted on Apr 6, 2016 | 0 comments

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.

Create your own user feedback survey

 

 

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

then…

3 rounds not for time

10 Russian V Out

20 Russian Twists

30 sec Superman Hold

 

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