Friday September 12, 2014

Posted on Sep 11, 2014 | 0 comments

Strength:

Front Squats!

Complete a 5×3 Front Squat with 65% of your 1 Rep Max….

Again, focus on good form!!!!! This will be light…but it won’t be in a few weeks!

 

WOD:

For Time:

30 Back Squats 135#/95#

20 Pull-ups

10 Shoulder to Overhead 135#/95#

30 Front Squats 95#/65#

20 Pull-ups

10 Shoulder to Overhead 95#/65#

30 Overhead Squats 65#/45#

20 Pull-ups

10 Shoulder to Overhead 65#/45#

 

25 Minute TIME CAP on this workout, so SCALE ACCORDINGLY! Remember, it’s not about the “Rx”…It’s the INTENSITY that gets you FIT!

 

CF MELT:

Friday Fun :)

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Thursday September 11, 2014

Posted on Sep 10, 2014 | 0 comments

Mike from BodyFat test will be at the gym September 29th! Which is the same day we will be starting our DIET CHALLENGE! The Challenge is a Paleo Challenge and will be longer than just the typical 30 days that we have done in the past. This one is 8 weeks long! 

Saturday September 20th @ 10am we will be having a little nutrition “talk” explaining details of the paleo diet, and also details of the challenge. Please join us! There will be prizes :) Let’s get excited, people! If you have never attempted changing  your diet to this lifestyle, now is the time to do it. You will have lots of support from your gymmates! :)

 

Today we remember 9/11……. (Yes, more running. You are not allowed to complain today, either :)

Honor and Remember Flag

WOD: (also for MELT)

Run or Row 2001 meters,

then,

9 Rounds:

11 Kettlebell Swings 53#/35#

11 Hand Lift Push-ups

11 Sit-ups

end with,

Run or Row 2001 meters (if you started with a run, end with a row, and vice versa)

 

 

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Wednesday September 10, 2014

Posted on Sep 9, 2014 | 0 comments

Strength:

Power Snatch

Every 90 seconds for 15 Minutes, 1 Power Snatch, adding weight….

 

WOD:

4 Rounds for time:

15 Power Snatch 75#/55#

30 Double unders

Run 400m

 

CF MELT:

For time:

Run 800m

50 Jump Pull-ups

50 Ball Slams

Run 800m

50 Sit-ups

50 Push Press

Run 800m

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Tuesday September 9, 2014

Posted on Sep 8, 2014 | 0 comments

IMG_8317

CROSSFIT LODI representing at CrossFit Day at the A’s game this last Sunday!

TRANSFORMATION TUESDAY IS BACK!

Liz Lampman has been a dedicated athlete, always  pushing to be better the minute she walked through the doors at CrossFit Lodi.

“Before Crossfit I road my bicycle quite a bit, often 30 or 40 miles at a time and also road my dirt bike a lot too.  Although these were physical activities I was continuing to gain weight.  My diet was the standard low fat, high fiber diet, I blamed the weight gain and decreased energy on aging.  I would never have attempted Crossfit if it had not been for Jack and Chris being at the booth at the Lodi Street Fair.  I saw people my age getting strong.  I love the adventure the last 3 years have been and look forward to continuing” –Liz

Liz BEFORE:SAM_0229

SAM_0023

LIZ AFTER: (competing at the NorCal Masters competition last January)


DSC_0164

 

Strength:

3X 10 Back Squat.

Take 65% of your 1 Rep Max that you found last week and perform 3 sets of 10 unbroken reps. Yes this will feel light. Give it a few weeks :) . Focus on perfect form.

 

WOD:

15 Minute AMRAP:

21 Kettlebell Swings 70#/53#

15 Wall Balls 20#/14#

9 Toes to Bar

 

CF MELT:

EMOM 30 Minutes:

Minute 1: 15 Wall Balls

Minute 2: 12 Burpees

Minute 3: 10 Dumbbell Lunges (semi-heavy)

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Monday September 8, 2014

Posted on Sep 7, 2014 | 0 comments

Remember we will be squatting on Tuesdays and Fridays. Make sure not to miss! We want you to benefit from this squat cycle. 

Don’t forget about the member party September 21st! 

 

WOD:

For time:

50 Box Jump Overs 24″/20″

40 Burpee Pull-ups

30 Deadlifts 185#/125#

20 Calorie Row

10 Squat Cleans 185#/125#

 

CF MELT:

5 Rounds for time:

Row 500m

Run 400m

15 Burpees

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Friday September 5, 2014

Posted on Sep 4, 2014 | 0 comments

MEMBER PARTY SEPTEMBER 21ST! MARK YOUR CALENDARS :)

 

Strength:

15 Minutes to find 1 Rep Max FRONT SQUAT

*Remember these numbers (back and front squat)! We will be using these numbers in the upcoming weeks for our squat cycle!

 

WOD:

4 Rounds for time:

Run 400m

15 Wall Balls 20#/14#

12 Clean & Jerks 115#/75#

 

CF MELT:

FRIDAY FUN!

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Thursday September 4, 2014

Posted on Sep 3, 2014 | 0 comments

Skill Warm-up:

9 Minute EMOM:

Minute 1: 5/3 Muscle Ups

Minute 2: 2 Rope Climbs

Minute 3: 30 Second Plank Hold

 

WOD:

30-20-10

Chest to Bar Pull-ups

Handstand Push-ups

Dumbbell Snatch, alternating 70#/50#

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