Thursday July 7, 2016

Posted on Jul 6, 2016 | 0 comments

Strength:

Overhead Squat

3-3-2-2-1-1

WOD:

3 Rounds

10 OHS 135#/95#

30 Burpees

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Wednesday July 6, 2016

Posted on Jul 5, 2016 | 0 comments

We hope everyone was able to find their groove after the holiday weekend. A few people even Pr’ed their clean and jerk so it proves a weekend full of fun and family is what the body needs every once in a while. Today is definitely going to test that work capacity so make sure you come in ready to grind!! Short and sweet post today for you. Don’t worry a looooooong post about MACROS is coming this week so be on the look out

have fun

WOD:

Tabata Fun

- One full tabata round for each movement

Kettlebell Swing 70#/53#

DB Push Press 40#/25#

Box Jumps 24″/20″

DB Step Up 40#/25#

Rest 60 sec between each movement

Then

Rest 5 Min

1 Mile Run

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Tuesday July 5, 2016

Posted on Jul 4, 2016 | 0 comments

Strength:

Clean & Jerk

1-1-1-1-1-1

WOD:

27-18-9

Hang Power Clean #135/#95

Handstand Push Ups

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Monday July 4, 2016

Posted on Jul 3, 2016 | 0 comments

Flag.001

 

Class Time 9AM!

HERO WOD “SCHMALLS”

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

IN GYM NEWS: don’t forget about our BBQ held  tomorrow! It’s 14200 N. Curry Ave in Lodi. Thank you janice and Emmy for opening up your home!! Can’t wait to see everyone there

 

WOD:

Buy In – 800 m Run

Then,

2 Rounds

50 Burpees

40 Pull ups

30 1 Legged squats

20 Kettlebell Swings 53#/35#

10 Handstand Push Ups

Then,

Buy Out – 800 m Run

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Friday July 1, 2016

Posted on Jun 30, 2016 | 0 comments

In Gym News: On Monday July 4th,  Janice Adams (Emmy’s mom) and Emmy have offered to host a BBQ/Swim Party.  All CrossFit Lodi members & families are welcome.  BBQ will be be provided, but please bring a side dish to share and your beverage of choice.  Also please bring your own towels and safety devices for those children if they plan on getting wet. The party will start at 3pm and the get the BBQ fired up around 5pm. There is a sign up at the desk.  Sign up is not mandatory but appreciated, so we can plan. PLEASE SIGN UP by SATURDAY!

 JULY 4th:  Class Time – 9AM!!!

 

Strength:

Bench Press

3-3-3-3-3

 

WOD:

3 Min AMRAP for each Movement w/2 Min rest between AMRAPs

25 m Prowler Push (HEAVY) 180#/120#

Back Squats 205#/135#

Deadlift 225#/155#

Shoulder to Overhead 135#/95#

*score is total # of reps completed

Post WOD:

4 rounds

15 AB Mat sit ups

20 Russian twists

25 flutter kicks (2 count/50 total)

 

 

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Thursday June 30, 2016

Posted on Jun 29, 2016 | 0 comments

In Gym News: On Monday July 4th,  Janice Adams (Emmy’s mom) and Emmy have offered to host a BBQ/Pool Party.  All CrossFit Lodi members & families are welcome.  BBQ will be be provided, but please bring a side dish to share and your beverage of choice.  Also please bring your own towels and safety devices for those children if they plan on getting wet. We will have a sign up at the desk.  Sign up is not mandatory but appreciated, so we can plan.  SIGN UP TODAY!

I.G.N: JULY 4th:  Class Time – 9AM!!!

In Gym News: Mobility maintenance will resume tonight at 6pm! That 6-7pm hr will also be available for open gym.

Super proud of all our members who braced the heat wave the last few days and still found time and energy to make it in. Thankfully the temperatures are headed in the right direction for the next few days so it look’s like you’ll need to rely on coming in to work up that sweat. Todays “coaching tip” is going to be a short and for some “silly” one. If you notice today’s and yesterdays workout there is 1 common denominator…Can anyone guess it??? THAT IS RIGHT BURPEE’S…. Just like Double unders burpees are a very common movement found in our workouts. While for many the burpee is nothing more then that little annoying yapping dog, that your neighbors wont discipline so you have to suffer the consequences. While we bark “Burpee” you all just have to embrace the inevitable and fall to the ground then get back up.  Well first off, when you are 80 years old and you slip on that grandchild’s Lego YOU, STILL being an ACTIVE CROSSFITER, wont have to relay on “life alert” to get out of the situation. You’re welcome… Secondly, like every other movement we perform there is a right and wrong way to approach and execute the burpee.  For tomorrow’s burpees the main point I would like to address is the kick back from the push up before standing up. To often we see people land with those feet super close and up on their toes. Doing this not only drives those knees into a very dangerous area beyond your toes, but the spinal position looks worse then Quasimodo trying to get out of a lowered smart car. INSTEAD lets try and widen that foot position so we can land flat footed and by doing so seamlessly transition into the final jump portion of movement. That’s it…that’s the tip. Ha

Cant wait to see all those PERFECT burpees tomorrow

-t-

WOD:

30 Min AMRAP

200m Run

50′ Burpee Broad Jump

25 Cal Assault Bike

20 Reverse OH Lunge #45/#25 plate

10 Dips

 

 

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Wednesday June 29, 2016

Posted on Jun 28, 2016 | 0 comments

Strength:

10 Min EMOM

1 Power Clean + 2 Front Squats

- building in weight

WOD:

EMOM 10 Min – Alternating Minutes

5 Squat Clean Thrusters 135#/95#

5 Burpee Bar Muscle Ups

(Scale: Burpee C2B or Burpee Pull Ups)

then

EMOM 10 min – Alternating Minutes

5 Power Snatch 135#/95#

50 Double Unders

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