Monthly Archives: July 2016

Athlete of the Month

Our Athlete of the Month from now on will be announced towards the end of every month. 

This month is Lezley!

  
Lezley recently crushed her Fran time, has been hitting PRs on her lifts and has gotten way consistent with her Bar Muscle Ups. She stays hungry for progress and is open for advice and coaching. And is now learning to welcome the challenges of workouts that might not be in her wheelhouse and takes those challenges head on! Oh and she has the best warrior yell when things get heavy!

7/29/16
3 Rounds
35 Push-Ups
7 Overhead Squats (95/65)

Alternating EMOM 14
A) 20 Double Unders + 7 KB Swings
B) 10-15 Pull-Ups
Rest 2 Minutes
EMOM 5
1 Clean And Jerk (heavy as possible, ascending in weight)

Performance Team
3 Rounds
20 HSPUs
2 Snatches (195/120)

Alternating EMOM 14
A) 20 Double Unders + 7 KB Swings
B) 10-15 Chest to Bar Pull-Ups
Rest 2 Minutes
EMOM 5
1 Clean And Jerk (heavy as possible, ascending in weight)

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No, it wasn’t just You

  
This one was a struggle for the majority of our peeps in every class. Kudos to everyone who stayed with it and completed the workout! Don’t worry, you weren’t the only one struggling through it. Plenty of people were fighting hard to get through those 4 Rounds at the very end. 

7/27/16
4 Sets
ME KB Press to Hold
20 GHD Sit-Ups

10 Sets
3 Back Squats @75%
ME L-Hold

Performance Team
4 Sets
ME KB Press to Hold
20 GHD Sit-Ups

10 Sets
3 Back Squats @75%
ME L-Sit on Parallettes

3 Sets
5 Tabata Rows (20 On/20 Off)
Rest as needed between sets

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First Workout Released

The first workout reveal for this September’s Desert Games looks to be a lung burner and is sure to hit the hamstrings pretty good! This Saturday will be our first Team meeting where we will discuss the workout and begin to train towards being as best prepared as possible. Try your best to make it if you can, that way you and your team are synchronized come game day. 

7/26/16
EMOM 10
Full Snatch
Hang Snatch
Overhead Squat

64 Wallballs
52 Pull-Ups
Rest 1 Minute
4 Rounds
12 Bar Facing Burpees
12 Clusters (115/75)

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Team Training Begins

The Desert Games will be here sooner than you think so NOW is the time to dial your training and diet in. 

We will begin our team training sessions this Saturday at 1130 in place of our Bro Sessions. If you are on a team, you need to be there so that you and your other teammates can get used to working out together. 

If you are not competing but you still enjoy coming in and participating in our 11:30 workout don’t worry! You can still come in and work out alongside the Desert Games Teams. 

7/25/16
Push Press
4×2
Split Jerk
4×3

AMRAP 20
Row 150m
7 HSPU
8 KB Swings

Performance Team
Push Press
4×2
Split Jerk
4×3

AMRAP 20
4 Muscle Ups (ring or Bar)
7 HSPUs
12 KB Snatches 6 per arm (70/55)

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3 For 1

Like last week we will finish off with three conditioning pieces in 1 class period. These are meant to be performed with intensity and a focus on the moment. Being as efficient as possible in your movements and learning how you personally need to approach each movement in each of the three workouts. 

7/22/16
10 minute Time Cap
12-9-6
Hang Cleans (135/95)
3-2-1
Rope Climbs

AMRAP 10
7 Thrusters (95/65)
7 Toes to Bar
7 Burpees

12 Shoulder to Overhead (STO) (115/80)
30 Lunges
12 STO (115/80)
30 Lunges
9 STO (135/95)
30 Lunges
9 STO (135/95)
30 Lunges
6 STO (155/105)
30 Lunges
6 STO (155/105)
30 Lunges

Performance Team
10 minute Time Cap
12-9-6
Hang Cleans (155/115)
3-2-1
Legless Rope Climbs

AMRAP 10
7 Thrusters (95/65)
7 Toes to Bar
7 Burpees

12 Shoulder to Overhead (STO) (135/85)
16 Front Rack Lunges
12 STO (135/85)
16 Front Rack Lunges
9 STO (155/100)
16 Front Rack Lunges
9 STO (155/100)
16 Front Rack Lunges
6 STO (185/115)
16 Front Rack Lunges
6 STO (185/115)
16 Front Rack Lunges

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Seven Spots Left

There’s only 7 Spots left in Starter Play 1A for DraftRx. The contest will close before the individual competition weekend begins so make sure you have signed up and made your picks as soon as possible!

7/20/16
5×20 Calorie Row

3 Rounds
Run 400m
50 Wallballs

Performance Team
No additional work today

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Still Spots Left

  

There are still about ten spots left in Starter Play 1A for DraftRx. 

Get in and give it a shot! Test your knowledge as a fan of the CrossFit Games. It’s fun and makes the Games more engaging for us the spectators. 

Who do you think is going to win this year’s Games and who would you pick to build the best team of both Male and Female athletes. 

All additional info can be found on yesterday’s post or you can just go to draftrx.com

7/19/16
HS Walk/HS Practice

4 Sets
5 Bench Press
8 YTWs
15 Harvesters

AMRAP 14
Option A
15 Push-Ups
25 Double Unders
20 Sit-Ups

OR

Option B
10 Ring Dips
25 Double Unders
10 GHD Sit-Ups

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