Thursday November 10, 2016

Posted on Nov 9, 2016 | 0 comments

Friday, November 11th (Veteran’s Day), we will have a modified class schedule.  Classes will be 6:30am, 8am, 9am, 4:30pm.  Conditioning class will also be doing the posted Hero WOD, so you can come at any time.

Mark your calendars for Saturday November 19, 2016, we will be having an “in House” Thanksgiving Throwdown!  Teams of 2 (MM or FF) will compete against each other in 3 WOD’s.  We will start at 9am.  Each team will be required to bing in a donation of non perishable food items that will then be donated locally.  There will no Saturday Class.

Strength:

Back Squat

10 @ 70%

8 @ 75%

6 @ 80%

2 @ 85%

1 @ 90%

WOD:

50 Pull Ups

100′ Double KettleBell Front Rack Lunge 53#/35#

35 Pull Ups

75′ Double KB Front Rack Lunge

20 Pull Ups

50′ Double KB Front Rack Lunge

*Goal is 12 Min.

 

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Wednesday November 9, 2016

Posted on Nov 8, 2016 | 0 comments

Friday, November 11th (Veteran’s Day), we will have a modified class schedule.  Classes will be 6:30am, 8am, 9am, 4:30pm.

Mark your calendars for Saturday November 19, 2016, we will be having an “in House” Thanksgiving Throwdown!  Teams of 2 (MM or FF) will compete against each other in 3 WOD’s.  We will start at 9am.  Each team will be required to bing in a donation of non perishable food items that will then be donated locally.  There will no Saturday Class.

WOD:

24 Min EMOM – Alternating

Min 1: 15/12 Cal Row

Min 2: 30 Double Unders

Min 3: 100 M Prowler Push 90#/50#

Min 4: 30 Double Unders

Post WOD:

4 Rounds not for time

15 AB Mat Sit Ups

20 Flutter Kicks

30 Banded Good Mornings

 

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Tuesday November 8, 2016

Posted on Nov 7, 2016 | 0 comments

This will be a deload week for our squats.  We will test our 1 RM again the week of the 14th before everyone gets crazy busy with Thanksgiving!

Friday November 11th (Veteran’s Day), we will have a modified class schedule.  Classes will be 6:30am, 8am, 9am, 4:30pm.

Strength:

Front Squats

10 @ 70%

8 @ 75%

6 @ 80%

2 @ 85%

1 @ 90%

WOD:

3 Rounds for Time

20 Cal Bike

15 Hang Power Cleans 135#/95#

10 Toes to Bar

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Monday November 7, 2016

Posted on Nov 6, 2016 | 0 comments

We will be squatting this week on Tuesday and Thursday.  Friday November 11th is Veteran’s Day and we will be doing a Hero WOD.

Thursday Novemebr 24th, Thanksgiving Day, we will only have a 7:30am & 9am class.

Skill:

3 Rounds not for time:

6 Turkish Get ups

12 Hip Extensions

50 Double Unders or 2 Min DU Practice

WOD:

15 Min AMRAP

5 Min Wall Balls 20/14# to 10′

4 Min Burpee Box Jump Overs 24″/20″

3 Min Deadlift 155#/105#

2 Min Handstand Push Ups

1 Min Alt. DB Snatch #50/#35

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Friday November 4, 2016

Posted on Nov 3, 2016 | 0 comments

If you have some free time on Saturday, CrossFit Lodi has 2 teams competeing in the CrossFit Rapid Fire Throwdown in Salida.  Trevor/Erica and Eli/Kat will be competing…Go check it out!

Next week our squat days will be Tuesday and Thursday!  Friday November 11th is Veterans Day and we will be doing a Hero WOD.

Santa Smackdown is only a month away.  If you are available to help that day, please put your name on the sign up sheet.  i will have it at the front desk next week.

It is finally FRIDAY!! It has been a very tough week so I know some of you are having a hard time finding motivation to keep coming in……To help with that we are bringing back the blog “Story Time”. For this edition, we are going to highlight one of our Conditioning class members, Janice Adams, to spark that motivational fire to finish the week strong. In the picture below you can notice the transformation she has worked hard to achieve. What is extra special and cool about her story is the number on the scale has not changed that much. We tend to get so caught up in numbers. Bank numbers, Scale numbers, Instagram like numbers, Friend numbers, Bar weight numbers…ect…ect While numbers are a clear measurable instrument they are not the only members in the band…..

It is obvious that her physical appearance has changed from the picture on the left to the one on the right. While the scale might not “reflect” a large numerical difference the inches she lost is noticeable. On top of that her energy levels are higher, her fitness levels are improving in all areas, and her overall mental and physical health have improved.

Just in case the picture was not enough to get you excitied about tomorrow I will end with this. Fitness/weight loss/Gaining mass or whatever your life health goals are. They can only be accomplished by 1 thing……..SHOWING UP AND DOING THE WORK. Even if that work is not done at 100% at least it is something. There is nothing wrong with scaling a workout to match you daily needs and just focusing on moving for 20-40 min.

We can’t wait to see ALL OF YOU at some point tomorrow!!

 

1198

Strength:

Back Squat

5-4-3-2-2-2

working sets @ 82-95%

then 10 reps at approx. 80-90%

WOD:

12-9-6

Power Clean 185#/135#

Ring Dips

Deadlift 315#/225#

Handstand Push Ups

*goal is 8 min

*cap is 12 min.  Please scale accordingly

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Thursday November 3, 2016

Posted on Nov 2, 2016 | 0 comments

WOD:

EMOM 32 Min

Min 1 – 5 Power Snatches 135#/95#

Min 2 – 1 Round of Cindy

Min 3 – 5 Clean & Jerks 135#/95#

Min 4 – 1 Round 0f Cindy

 

*Cindy

1 round = 5 Pull ups + 10 Push Ups + 15 Air Squats

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Wednesday November 2, 2016

Posted on Nov 1, 2016 | 0 comments

WOD:

“Kelly”

5 Rounds for Time

400 m Run

30 Box Jumps 24″/20″

30 Wall Balls 20#/14#

Post WOD:

Weighted Ab Mat Sit Ups

3 x 20

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