Monday November 24, 2014

Posted on Nov 23, 2014 | 0 comments

*CROSSFIT LODI represented in a major way at Another Level CrossFit’s first Friday Night Series this past Friday!!

Daniel Frazier took FIRST in the men’s division! Kristin Burrell took FIRST in the women’s divison and Erica Synowicki took SECOND in the women’s! Brad Burrell also had a great showing as well! So awesome!! A huge CONGRATS to you all. The next Friday Night Series will be December 19th…and we will be holding the competition at our own gym the 3rd week in January! Exciting stuff!  Pictures from this past Friday will be posted soon in the photo gallery on the website…

*Great job to everyone participating in the Everyday Warrior Battle Series online competition…We saw lots of PR’s today! Next Sunday is the last workout of the series and we will be having a potluck post WOD. Please come and join us even if you are not participating! All are welcome!

*Don’t forget about OPEN GYM every Sunday 10am-12 Noon…

*HOLIDAY HOURS this week:

Monday, Tuesday & Wednesday : Regular Schedule

Thursday: 8AM ONLY!

Friday: 8&9am, 4&5pm

Saturday: 8&9am, Open Gym 10-12

*MARK YOUR CALENDARS! CrossFit Lodi Christmas Party is December 20th!

*Santa Smackdown Competition December 13! We can always use more volunteers. Sign up at the front desk!

*TODAY IS THE END OF OUR PALEO CHALLENGE!!!! Those participating will be repeating “Jackie”! Get ready! If there are others not participating in the diet challenge but would like to repeat the workout to measure progress, great! You can do it during the strength portion and are welcome to do the regular WOD. :)

STRENGTH:

5-5-3-3-1-1-1

Push Press

In 10 work up to a heavy Push Press…

WOD:

3 Rounds for time:

Run 400m

15 Squat Clean Thrusters 135#/95#

15 Toes to Bar

 

CF MELT:

10 Rounds for time:

Run 250m

10 Hand Lift Push-ups

10 Wall Balls

10 Sit-ups

 

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Friday November 21, 2014

Posted on Nov 20, 2014 | 0 comments

Who is going to the Friday night series at Another Level CrossFit tonight??!

Reminder :we will be doing the 3rd Everyday Warrior WOD Sunday at 10 :)

 

Strength:

Sumo Deadlift

In 12 Minutes, work up to a heavy 3 reps…

 

WOD:

With a continuously running clock, For Max Reps:

1 Minute Each:

Alternating DB Snatch 70#/50#

Double Pump Burpees

Shoulder to Overhead 115#/75#

Jump Lunges (2=1 rep)

Sumo Deadlift High Pull 115#/75#

1 Minute REST

Repeat 3 Rounds 

CF MELT:

FRIDAY FUN :)

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Thursday November 20, 2014

Posted on Nov 19, 2014 | 0 comments

This Friday night begins the Friday Night Series at Another Level CrossFit. This will be the 3rd Friday of every month…Let’s go watch/ support the athletes! For more info about the competition, go to Another Level CrossFit’s Facebook page….

 

Today’s WOD is brought to you by Coach Travis! It is a mental strengthening workout. Embrace the suck!!!!! How bad do you want it??!

WOD:

3 Rounds :

15 Hang Power Snatch 95#/65#

15 Box Jumps 24″/20″

15 Pull-ups

THEN,

Run 800m

THEN,

“Karen”

150 Wall Balls 20#/14#

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Wednesday November 19, 2014

Posted on Nov 18, 2014 | 0 comments

What are your current fitness goals?

Do you want to lose weight? Build muscle?

Do you want to compete?

Do you need help with your diet?

Is there something you want to see different in the gym?

We as trainers are here to help. Do not feel intimidated or feel like you cannot ask for extra help about diet, programming or ANYthing that you may need.

If there is something we are lacking, we will never know unless you tell us! An email, text or a phone call or after class woud be perfect. Without you as clients we cannot keep doing what we’re doing and there would be no CrossFit Lodi.

 

Strength:

Every 90 seconds for 15 Minutes, 1 Hang Squat Clean + Squat Clean

Add weight each round….

 

WOD:

20 Minute AMRAP:

30 Double Unders

15 Handstand Push-ups

10 DB Burpee Box Step Overs 24″/20″ 40#/25#

 

CF MELT:

5 Rounds:

100 Jumpropes

15 Hand Lift Push-ups

10 DB Burpee Box Step Overs

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Tuesday November 18, 2014

Posted on Nov 17, 2014 | 0 comments

I WOULD LIKE TO APOLOGIZE TO ANNA, ERICA, TREVOR AND CHRIS. SOMETIMES I AM A FORGETFUL PERSON. I TAKE THAT BACK, OFTEN TIMES I AM A FORGETFUL PERSON. IT HAPPENS, WHICH I AM SURE IT HAPPENS TO ALL OF US FROM TIME TO TIME. IN NO WAY WAS MY FAILURE TO RECOGNIZE THEM YESTERDAY INTENTIONAL. THANK YOU FOR YOUR UNDERSTANDING…

GREAT JOB TO ALL 4 OF YOU THIS WEEKEND AT V3 CROSSFIT. ANNA AND ERICA DID AWESOME, BEING NEW COMPETITORS (ANNA’S FIRST COMPETITION!!) MAKING IT TO THE FINALS…WE ARE PROUD OF YOU!

 

Skill Warm-up:

Tabata Handstand Hold

Tabata Strict Pull-ups

 

WOD:

5 Rounds for time:

Run 400m

10 Clean & Jerks 135#/95#

10 Bar Facing Burpees

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Monday November 17, 2014

Posted on Nov 16, 2014 | 0 comments

This week is the last week of our Paleo Challenge!!! Next Monday we will be once again doing “Jackie”!! Get ready!! :)

 

Strength:

Back Squat!

EMOM 10 Minutes

3 Reps @ 75-80% each minute…

 

WOD:

For time:

250m Farmer Carry 40#/25#

21 Toes to Bar

21 Kettlebell Swings 70#/53#

250m Farmer Carry 40#/25#

15 Toes to Bar

15 Kettlebell Swings 70#/53#

250m Farmer Carry 40#/25#

9 Toes to Bar

9 Kettlebell Swings 70#/53#

250m Farmer Carry 40#/25#

 

CF MELT:

5 Rounds for time:

Farmer Carry 250m

30 Sit-ups

20 Kettlebell Swings

10 Burpees

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Friday November 14, 2014

Posted on Nov 13, 2014 | 0 comments

Strength:

10 Minute EMOM:

3 Push Press, adding weight.

WOD:

3 Rounds for time:

Run 800m

15 Handstand Push-ups

15 Power Snatch 95#/65#

 

CF MELT:

Friday Fun :)

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