Monthly Archives: October 2016

A Few Announcements

We will be closed for the 630pm class tomorrow, that way everyone can get their trick or treat on. All other classes are open. 

Also if you’d like to show off your costume tomorrow feel free to come in and get your workout on dressed in your best outfit. 

The CrossFit Lift Off will take place this Saturday starting at 1030am. This is a single day event with the two Olympic Lifts (Snatch and Clean and Jerk) and one conditioning piece. You can register at games.crossfit.com

After the Lift Off, Frankie will be having a house warming party starting at 3pm. More details on the party will be posted tomorrow. 

It’s going to be a great Saturday with a good workout and some fun times to follow. I hope to see everybody there!

10/31/16
EMOM 9
3 Power Cleans
3 Front Squats
3 Push Jerks

100 Double Unders
5 Rounds
10 Deadlifts (115/85)(155/110)
10 Front Squats (115/85)(155/110)
10 HSPUs
100 Double Unders

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Some Good Documentaries 

If you’re looking for some good real stories, there’s a couple out on Netflix that I enjoyed. 

Valley Uprising covers the history of rock climbing in Yosemite Valley and has some amazing footage and great stories of the decades of climbers that have passed through. I am by no means a rock climber but this is still one of my favorite documentaries. 

  
I’ll Sleep When I’m Dead is the story of DJ Steve Aoki. I had no expectations with this movie and was blown away with how well it was done and how it all culminates to a great last 40 minutes. 

  
If you get a chance check them out, I’m not sure how long they’ll be on Netflix. 

10/28/16
4 Sets
10 Back Rack Walking Lunges
3 Back Squats

AMRAP 9
9 Power Cleans (95/65)
9 Burpees
9 Power Cleans
9 Box Jumps

Performance Team
After class finish with:
6×2 Deficit Power Cleans

5×1 Split Jerks

6×1 Snatches (not a max effort, these should be heavy around 90% but with minimal misses)

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CrossFit Lift Off Video

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CrossFit Lift Off

The second annual CrossFit Lift Off is coming next week November 3rd-7th. This is a fun one time event and a great way to prep for the Open. You can register and report your score just like in the Open. We’ll be having one day sectioned off for the Lift Off events which consists of the two Olympic lifts: the Snatch and Clean and Jerk along with one conditioning piece. I’ll post more details on when we will be hosting the event this Sunday night on the blog. For now here is a video with details on the event and how to register.

10/26/16
5 Sets as Heavy as Possible *Do not count your light “build up” sets
1 Power Clean
4 Front Squats
2 Split Jerks

AMRAP 8
10 Toes to Bar
5 each arm, single arm KB Clean and Jerks (Heavy)
then 3 minutes to find
1RM Power Clean and Jerk

Performance Team no extra work today

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Better Bring Some Socks

Time again to have a little fun with some rope climbs!

10/25/16
10 Rounds
Run 100m
1 Rope Climb
then immediately into
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull-Ups

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Giving those Squats a break

For those of you that joined us on Saturday’s Bro Sesh I figured we’d take a little break from squats and let our legs recover and take in all the gains that come from 270 wallballs. 

If you have yet to try a Saturday workout you should! I seriously look forward to every Saturday workout that I get to do because the energy is like nothing else and it leaves you feeling ready for the weekend!

10/24/16
4 Sets
8 Strict Press
40 Second L-Hold
10-15 Ring Dips

2 Rounds
75 Double Unders
25 Handstand Push-Ups

Performance Team
After Class finish with:
5×3
Deficit Power Cleans

6×1 Split Jerks

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Momentum 

Momentum is a funny thing. It can be very hard to find and initiate but once you’ve gathered enough, it then becomes very hard to stop or slow down. Give momentum enough time and attention and it becomes unstoppable.

 This past week the gym has had some great momentum. Each class has had an energy all its own and each individual member has come in and set the bar high. Are you giving yourself the opportunity to create momentum towards your own personal goals? Let’s try to continue to give CFLC as a whole some time and attention and become something unstoppable. If the classes get better as a whole and you are there contributing every day then you too undoubtedly will become better as an individual. 

10/21/16
4 Sets
5 Bench Press
10 Back Rack Walking Lunges

21-15-9
Thrusters (95/65)
Toes to Bar
immediately into
30 Over the bar Burpees
20 Power Snatches (95/65)

Performance Team
4 Sets
5 Bench Press
10 Back Rack Walking Lunges

21-15-9
Thrusters (95/65)
Toes to Bar
immediately into
30 Over the bar Burpees
20 Squat Snatches (135/95)

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