Monday June 27, 2016

Posted on Jun 26, 2016 | 0 comments

In Gym News: Remember that Mobility has been moved to Thursdays at 6pm!

I.G.N- Ian and Ellen welcomed their new baby boy Stephen! Thank you to all of those that helped with the meal train!!

We hope everyone had a nice relaxing and COOOOOOL weekend. This week the temperatures are supposed to stay around or above 100* so make sure to up that water intake!! With the start of a new week I would like to touch on something that is intended to be light hearted. LET ME REPEAT THAT>>>>>The following is not directed at any one individual or group of individuals!! In fact it was directed at me many moons ago and something just reminded me of it and I had no other inspirational or informational words planned, so here we go…..DONT BE AN ASKHOLE!!! If you’re not sure what or who an *Askhole is, then let me share with you how to spot one. They will be the person who constantly asks for advice, yet always does the opposite of what you told them…Yup, there is a good chance that person who’s name immediately came to mind when you read that word is in fact an *Askhole…While this definitely can be a deadly disease there is a cure and treatment, and luckily for all of you I am a recovering Askhole here to share my success story. In this gym setting we as trainers and coaches really do care about your goals and wellbeing. We are far from perfect and still need to continuously educate ourselves every day to better assist you reach those goals while keeping you safe. We do however have a wealth of knowledge and information that we WANT TO AND LOVE sharing with you. One of the main reasons many of you come every day is to improve. As coaches the MAIN and only reason we come every day is to help you improve. There is nothing more frustrating than being stuck doing the same thing over and over again and expecting a different result. Actually according to another little group I am a part of- that is the definition of Insanity!! Going insane while working out, kind of defeats the purpose of working out if ya ask me. Crossfit and the many movements that it entails is supposed to be the prescription….not the problem to finding a fitter you. I promise we would never do something or prescribe something that didn’t have your best interest at heart. As we work with you, work with us. Be patient, trust the process, embrace the process, and take a moment to look back and see how far you’ve come. You deserve 99.99999% credit for that. Unfortunately though that last .00001% comes from us coaching you on things needed to be the best 100% version of yourself….AGAIN this is just a blanket statement not directed at anyone…..(However if you just read this and thought. “That As$hole is talking about me…” there is a good chance you in fact are an askhole..haha..kidding…..)

Have fun

Strength:

10 Rep Front Squat

-70% of 1 Rep Max

WOD:

Min 1: 3 Position Snatch

- use 65-70% of 1 RM

Min 2: 15 Box Jumps 24″/20″

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Friday June 24, 2016

Posted on Jun 23, 2016 | 0 comments

Hero WOD

“Hammer”

5 Rounds for time:

5 Power Cleans 135#/95#

10 Front Squats

5 Jerks

20 Pull Ups

Rest 90 Seconds between each round

 

 

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Thursday June 23, 2016

Posted on Jun 22, 2016 | 0 comments

Starting in July, we will no longer have open gym on Sundays.  Make Sunday a rest day or, to quote CrossFit Linchpin, “Get out of the gym”  Have some fun outside and enjoy the rest!

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.  We will have a sign up at the desk.  Sign up is not mandatory but appreciated, so we can plan.

REMEMBER- TONIGHT WE RESUME OUR MOBILITY MADNESS. Instead of a 6pm crossfit class we will have mobility. The gym will also be available for open gym during that time. We will be focusing on feet, ankles, claves and hamstrings.

We are bring back a little partner punishment for you today. When we have these partner style workouts, we love watching you push and encourage each other. While the journey might vary from individual to individual the destination we’re striving for is the same. Working towards becoming the fittest version of ourselves is why we show up. Having this common drive to improve our quality of life is a great binder. Remember that as you push and encourage your partner during todays workout. Support and encouragement is the greatest motivator in the long run. Sure there is a time and place to light a fire, but its hot enough right now with these high temps lets use positivity for that push today!!

Have fun

-T-

 

Strength:

Push Press

3-3-2-2-1-1-1

WOD:

Teams of 2

Max Distance Farmer Carry + Med ball cleans

One partner will carry KB/DB’s the other partner will be holding a Med ball, anytime partners want to break or switch person with the med ball has to do 15 Med ball cleans

 

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Wednesday June 22, 2016

Posted on Jun 21, 2016 | 0 comments

It’s going to get HOT again so stay hydrated and get your WOD in early if possible.

Starting in July, we will no longer have open gym on Sundays.  Make Sunday a rest day or, to quote CrossFit Linchpin, “Get out of the gym”  Have some fun outside and enjoy the rest!

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.  We will have a sign up at the desk.  Sign up is not mandatory but appreciated, so we can plan.

WOD:

5 Rounds for Time

250 m Row

15 Burpees

15 Wall Balls 20#/14#

15 Kettlebell Swings 53#/35#

Strength:

In 10 Min find a heavy

Clean

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Tuesday June 21, 2016

Posted on Jun 20, 2016 | 0 comments

I.G.N- Remember our Mobility session is now scheduled for Thursday evening at 6pm. The gym will also be available for Open gym but there will not be a 6pm “crossfit” class. Hopefully we see you all again!

Today we have a good old fashion chipper for ya. Luckily it includes many of your FAVORITE movements RIGHT!!?? Dubs, Thrusters, Pull ups and Rope climbs. Last Wednesday I wrote a blog regarding Dubs and a different approach for those that still struggle with them. It was so good in fact that someone hacked into our system and cut it out so they could publish it in the upcoming edition of “Men’s health”. Or at least that is the story I am sticking to. So for those who did see it, no need to continue reading ..for everyone else I am going to give you the quick and dirty edition.

So DUBS< DUBS<DUBS….why is something you concurred in 3rd grade coming back to haunt and hurt you. Ya those whips aren’t fun are they…Double under’s can also be classified as plyometric training. Plyo training utilizes something known as a stretch-shortening cycle(SSC) of the muscle. The science behind SSC and how it applies to DUBS, is the more the muscle is actively stretched and immediately shortened, the more energy it has the potential to store to then act as a spring for all your jumping. (FUN FACT FOR THE DAY)

If you just cant seem to figure out those dubs I HIGHLY recommend you take a closer look at your single under’s. Do your feet barely leave the ground?? I am guessing for many of you that is main problem(I know for me that was issue when I was learning). When you are working on the singles I encourage you to treat them as if they were double unders. What I mean by that, is work on exploding off the ground from the balls of your feet and jump as high as you can. By doing this you will not only work on developing your SSC but you will be working on the timing needed for Dubs. Now since we are jumping higher we also need to make sure we SLOOOOOOW those wrist down to match the tempo. It will feel awkward at 1st but like many of the movements we do in crossfit you will adjust and adapt. You’re an athlete after all!! Building the muscle memory with a high jump is going to be the key to extending those 2 or 4 dubs you string together now to 10 then 30 then 50.. Also when you are working on them please..PLEASE..please don’t try and count how many you’re getting….Focusing on the higher jump, matching tempo with wrist spin and remembering to breath you have enough on your plate(HA). When you can get 10 dubs anytime you want then we can talk about counting…

Dubs are one of the most common movements in crossfit. Moving forward when you find that rope in your hand, remember that every single jump is a chance to practice. Before you know it those DUBS will be an active rest movement that you don’t even think twice about.

WOD:

For Time:

50 Double Under

25 Thrusters 95#/65#

50 Double Unders

25 Chest to Bar Pull Ups

50 Double Unders

25 Thrusters

50 Double Unders

5 Rope Climbs

Post WOD:

3 Rounds

10 Hip Extensions

15 Ab Mat Sit Ups

20 Russian Twists

25 Flutter Kicks

 

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Monday June 20, 2016

Posted on Jun 19, 2016 | 0 comments

It’s going to get HOT again so stay hydrated and get your WOD in early if possible.

Starting in July, we will no longer have open gym on Sundays.  Make Sunday a rest day or, to quote CrossFit Linchpin, “Get out of the gym”  Have some fun outside and enjoy the rest!

We will be moving “Mobility Monday’s” to Thursdays. I am sorry we missed last week, but don’t worry we will address all those tight areas, aches, pains and impingements this Thursday at 6pm. So please come join us for ” Transportability Thursdays..” (name is work in progress.ha)

Hopefully everyone had a great fathers day weekend and was able to rest those posterior chains, AKA back side. We are starting this week off with more work in the region. The Sumo deadlift, while a little awkward at first, is a great movement to strengthen those hammies and booties. I highly recommend playing with your foot placements during todays strength portion. While we as coaches can give you the basic ingredients to execute this lift. It is up to you the athlete to determine the recipe. Sorry if that didn’t make sense, the old cook is coming out of me……Basically, like many things in life, there are certain items that are needed to complete a movement or action. The “style” in which you apply those items can vary from individual to individual. For the sumo deadlift, as long as we hinge at the hips, keep a slight knee bend, have hands inside feet, keep those backs flat and tight, and lift from the glutes and hamstrings the “style/foot width” is totally up to you the executor. When you’re warming up just set those feet outside the shoulder and keep sliding them out until you find what fits best. Keep the weight light while you’re doing this and go as wide as possible before deciding what stance you prefer the most.

Have fun

-T-

Strength:

Sumo Deadlift

3-3-3-3-3

WOD:

For Time

800 m Run

100 DB Snatches 70#/50#

800 m Run

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Friday June 17, 2016

Posted on Jun 16, 2016 | 0 comments

The gym will be closed on Sunday June 19th, Father’s Day.

Strength:

Back Squat

- 20 Reps – add 5- 10 lbs from last time

WOD:
16 Min EMOM

Min 1 – 7 Back Squats

Min 2 – 14 Toes to Bar

*Back squat weight should be about 75%-80% of  20 Rep Max.

*Scale T2B where necessary

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