CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that...Read More
CrossFit Lodi is a gym specializing and dedicated to the CrossFit protocol of constantly varied functional movements performed at high intensity. We strive to provide the best strength and conditioning coaching available in the Lodi area. Our gym provides a community atmosphere...Read More
HAPPY (BELATED) BIRTHDAY TO JAMIE! MAKE SURE YOU GIVE HER WELL WISHES WHEN YOU SEE HER TODAY
*Sign up for the Member Party BBQ this Sunday! Sign up sheet will be at the front desk. Please be sure to sign up by Thursday.
*This SATURDAY @10 am we will be discussing the Paleo diet and our upcoming challenge! Hope to see you all there….and don’t forget to sign up for the BodyFat test which will be at the gym Monday Sept, 29!
WOD: (courtesy of Pat Sherwood)
15-12-9-6-3 Squat Clean 115#/75#
Lateral Burpees over the Bar
REST UNTIL 25:00
3 Rounds for time:
50 Double Unders
25 Hang Power Snatch 65#/45#
Run 1 Mile
75 Ball Slams
50 Kettlebell Swings
25 Pull-upsRead More
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!
30 Back Squats 135#/95#
10 Shoulder to Overhead 135#/95#
30 Front Squats 95#/65#
10 Shoulder to Overhead 95#/65#
30 Overhead Squats 65#/45#
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!
Friday FunRead More
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
WOD: (also for MELT)
Run or Row 2001 meters,
11 Kettlebell Swings 53#/35#
11 Hand Lift Push-ups
Run or Row 2001 meters (if you started with a run, end with a row, and vice versa)
Every 90 seconds for 15 Minutes, 1 Power Snatch, adding weight….
4 Rounds for time:
15 Power Snatch 75#/55#
30 Double unders
50 Jump Pull-ups
50 Ball Slams
50 Push Press
Run 800mRead More
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 AFTER: (competing at the NorCal Masters competition last January)
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.
15 Minute AMRAP:
21 Kettlebell Swings 70#/53#
15 Wall Balls 20#/14#
9 Toes to Bar
EMOM 30 Minutes:
Minute 1: 15 Wall Balls
Minute 2: 12 Burpees
Minute 3: 10 Dumbbell Lunges (semi-heavy)Read More
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!
50 Box Jump Overs 24″/20″
40 Burpee Pull-ups
30 Deadlifts 185#/125#
20 Calorie Row
10 Squat Cleans 185#/125#
5 Rounds for time:
15 BurpeesRead More
MEMBER PARTY SEPTEMBER 21ST! MARK YOUR CALENDARS
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!
4 Rounds for time:
15 Wall Balls 20#/14#
12 Clean & Jerks 115#/75#
FRIDAY FUN!Read More