Monthly Archives: July 2015

Team Meeting

If you signed up for the upcoming competition please swing by the gym this Saturday around 11am so we can figure out some of the details. 

4 Sets of the following:
1 Hang Power Snatch
1 Overhead Squat
1 Full Snatch

50 Wallballs
5 Rope Climbs

Performance Team
15 Minutes Handstand Practice
10 Minutes MU/Pull Up Practice

Find a 2 Rep max Hang Snatch

3×3 as heavy as possible:
1 Snatch grip Deadlift
2 Snatch grip RDL

4 Rounds
10 Overhead Squats (135/95)
10 C2B Pull-Ups

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Are You Signing Up?

I’d like to have all registration done for the upcoming competition no later than the end of this week. If you are interested in competing please put your name down ASAP so that we can see how many athletes we have.

4×2 Split Jerk

3 Giant Sets of:
10 Bent Over Rows
15 Strict Pull-ups
20 Hip Extensions
10 Handstand Push-ups

Performance Team
4×2 Front Squats @100% of Clean and Jerk

2×3 Strict Press
2×3 Push Press
3×1 Split Jerk

A) 3×10 Ring Dips
B) 3×8 Good Mornings

C) 3×30 second L-Hold (preferably on the parallettes or stationary dip bars)
D) 3×15 GHD Sit-up

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Extra Stuff

Tara mentioned that there are some websites out there where you can customize your own protein powders. It sounded like a great idea so we looked it up and found This looks like something worth looking at, you can customize what type of protein (whey, casein, grass fed), flavors, and carb and/or fat additives. They even have waxy maize options and sweet potato and MCT oil. So, if you’re looking for something different give it a shot!

Interested in getting DEEP into diet and nutrition and it’s affects on your body? Please, Please, Please! Give this podcast a listen. Dr. Rhonda Patrick is passionate about making real changes in people’s lives and she knows her stuff! This is a 3 hour podcast but it is time well spent. Here is the youtube video, you can also download the podcast on Itunes if you just want to hear it while you drive around town.

Run 800m
21 Bench Press (135/95)
21 Deadlifts (185/125)
Run 400m
15 Bench Press
15 Deadlifts
Run 200m
9 Bench Press
9 Deadlifts

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Competition Time

I will go over some competition details with the classes tomorrow. I hope everyone had a great weekend, and I can’t wait to start this new week of training. Watching the Games always fires me up to get back with the CFLC crew and train. If you are wanting to compete at a local event, be sure to show up at the gym tomorrow for details on some upcoming competitions.

Snatch Practice
Position work:
Power, Hang, Full (Bar only)

Alternating EMOM 24
A. 3 Back Squats @65%
B. 20 seconds ME Toes to Bar
C. 10 Burpees

Performance Team
3×1 @100% of 1RM Clean and Jerk
2 Front Squats + 1 Jerk

3 Sets of the following Complex:@80% of 1RM Clean and Jerk
1 Clean Pull
1 Hang Clean
1 Clean and Jerk

5 Rounds
10 Sumo-Deadlift High Pulls (115/80)
10 Toes to Bar

then immediately into:
50 Box Jumps
15 Hang Squat Snatches (115/80)

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Friday Night Lights

Friday begins a weekend full of competition for this year’s CrossFit Games. Friday will have 3 events: Murph, the Snatch Speed Ladder (which is going to be crazy!!!), and the last one is yet to be announced. Still not sure who to root for? This video will help with a little inspiration (Fraser is legit)

10-8-6-4-2 Deadlifts (increasing weight)

2 Five Minute Rounds w/1 minute rest after each round
Each station is a minute of work
Box Jump Overs
Squat Cleans (95/65)

Performance Team
4×1 Front Squats @100% of 1RM Clean

1×2 Squat Cleans + 1 Jerk @80% of 1RM Clean and Jerk

2×2 Squat Cleans + 1 Jerk @90% of 1RM Clean and Jerk

21 Thrusters (95/65)
21 Pull-Ups
15 Thrusters (95/65)
15 Pull-ups

12 Thrusters (115/80)
12 C2B Pull-ups
9 Thrusters (115/80)
9 C2B Pull-ups

6 Thrusters (135/95)
6 Bar Muscle Ups
3 Thrusters (135/95)
3 Bar Muscle Ups

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Thursday, Ring Day

For our seminar time today we will be going over the beginning steps for completing a ring handstand push-up. Body position, box progressions and for some, inversions on the rings. Challenge yourselves with a new skill and things will always stay interesting!

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Shout Out

Be sure to give a shout out on all your social media when you are done creating your fantasy league teams. #draftrx tag with @draftrxd and give some love to your CFLC crew! #CFLC #crossfitlascruces #crossfit #crossfitgames

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