Tuesday August 5, 2014

Posted on Aug 4, 2014 | 0 comments

Today is our first “TRANSFORMATION TUESDAY” on the blog. Please email me your before and after pictures to sandtmcroberts@gmail.com. Or you can also text them to me! Love seeing progress pix! 

 

photo-55

I wanted to start it off with our beloved owner Jamie McDonald!!! What a difference weightlifting makes! Do not be afraid, ladies! In the BEFORE picture, Jamie stuck to strictly cardio for her exercise. Running, swimming and biking were her focus, as she competed in sprint triathlons (and has also completed a half Ironman after starting CrossFit)…She did no weightlifting and her diet was very high in carbohydrates, consuming bread or cereal with every meal. Her diet now is high in protein and fat and low in carbs. Obviously we know Crossfit is what she does to stay in shape! Crazy awesome results, Jamie! Crossfit works!!! Can’t wait to see all of your pix!

 

Skill Warm-up:

8 Minute EMOM, alternating minutes:

Odd: 10 weighted pistols (or the scaled variety)

Even: 5 Ring or Bar Muscle ups (whichever is more of a weakness. Or you may alternate)

WOD:

25 Minute AMRAP:

5 Power Cleans 205#/135#

10 Toes to Bar

15 Wall Balls

Run 250m

 

CF MELT:

25 Minute AMRAP:

5 Deadlifts

10 Knees to Elbows

15 Wall Balls

Run 250m

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Monday August 4, 2014

Posted on Aug 3, 2014 | 0 comments

We want to see your progress pictures!!! I love seeing the body transformations of our clients at CrossFit Lodi…Sometimes we forget how far we’ve come until we stumble upon an old photo! Please email me your before and after photos to sandtmcroberts@gmail.com or you can also text them to my phone. Stay tuned for “Transformation Tuesdays”! 

 

Strength:

Back Squat

10 Minute EMOM

2 Reps every minute, ending with your heaviest double.

 

WOD:

15 Minute EMOM:

10 Dumbbell Snatch 70#/50#

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Saturday August 2, 2014

Posted on Aug 1, 2014 | 0 comments

This WOD today is dedicated to a close friend of our very own Brad Burrell, who was killed in the line of duty….

 

“Jimmy” (James McNaughton)

In teams of 2:

8 Rounds: 

143 Double Unders

8 Pull-ups

2 reps Bear Complex 95#/65#

5 Burpee Box Step Ups 40#/25# 24″/20″

 

The double unders can be split up however the team would like. Th 8 rounds are in “you go/I go” format. One teammate completes an entire round while the other rests. 4 Rounds each!

 

 Jimmy was in Unit 143

He died on 8.2.05 

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Friday August 1, 2014

Posted on Jul 31, 2014 | 0 comments

Strength:

In 15 Minutes, work up to a 3 rep Max Hang Power Snatch!

 

WOD:

“Randy” 

75 Reps of  Power Snatch 75#/55#

then,

 

“Annie”

50-40-30-20-10

Double Unders

Sit-ups

Then,

75 Burpees

 

There will be a 30 minute CAP on this workout.  If you do not complete it under the cap, your score is your total # reps. 

 

CF MELT:

Friday FUN!

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Thursday July 31, 2014

Posted on Jul 30, 2014 | 0 comments

Skill Warm-up:

10 Minute EMOM:

5 Handstand Push-up+ 5 Toes to Bar

 

WOD:

4 Rounds for time:

Run 400m

15 Box Jump Overs 24″/20″

9 Hang Cleans 185#/115#

 

CF MELT:

4 Rounds for time:

100 ft. Burpee Broad Jump

20 Ground to Overhead w/plate

20 Alternating Lunges w/ plate

Run 250m w/ plate

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Wednesday July 30, 2014

Posted on Jul 29, 2014 | 0 comments

 

Strength:

Back Squat

In 15 Minutes, work up to 75%-80% of your 1RM, then complete

5 sets of 2 reps at that weight ….

 

WOD:

5 Rounds for time:

10 Deadlifts 225#/155#

20 Wall Balls 20#/14#

 

CF MELT:

Run 400m

30 Dumbbell Thrusters

Run 400m

40 Hand Lift Push-ups

Run 400m

50 Wall Balls

Run 400m

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Tuesday July 29, 2014

Posted on Jul 28, 2014 | 0 comments

Skill Warm-up:

12 Minute EMOM:

Minute 1: 2 Rope Climbs

Minute 2: 10 Alternating Pistols

Minute 3: 50 Double Unders

 

WOD:

“Heavy Helen”

3 Rounds for time:

400m Run

21 Kettlebell Swings 70#/53#

12 Chest to Bar Pull-ups

 

CF MELT:

“Longish Helen”

4 Rounds for time:

400m Run

21 KB Swings

12 Pull-ups

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