Monthly Archives: January 2018

25 Minutes

One of our members recently came up to me and stated that he had ran the upcoming Cupid’s Chase before. His 5k time was around 25 minutes he said. 25 minutes for 3.1 miles. That’s a very good time.

Cupid’s Chase 5k Team Link
http://imatter.comop.org/site/TR?fr_id=1522&pg=entry

Oh, this member was John, and he was 74 years old at the time.

1/31/18
4 Sets
10 Back Rack Walking Lunges
10 Bench Press

12-1 Overhead Squats (115/85)
1-12 HSPUs

Performance Team
2 Rounds
25 Wallballs
15 Burpee Box Jump Overs

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Damn you Dell!

My new shiny amazing ultra fast laptop has already taken a crap on me. Which means this post will be a quick one since I’m doing it through my phone:

1/30/18
4 Rounds
500m Row
30 Kb Swings
30 Double Unders
20′ HS Walk or 4 Wall Crawls

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Versatility

Cupid’s Chase 5k Team Link
http://imatter.comop.org/site/TR?fr_id=1522&pg=entry

Khalipa has always been a favorite of mine because of his willingness to try all things related to fitness. He never avoided his weaknesses and was always willing to take in any coaching and advice to get better. You can see him everywhere, working on long slow distance stuff with Hinshaw, to grappling with some of the best Jiu-Jitsu instructors, to working out with Froning, to powerlifting with the SuperTraining crew, and always having a fun time with it. Get out of your box and use your body! Don’t take a healthy body for granted but explore every opportunity you have!

1/29/18
2 minute transition between each EMOM
EMOM 5
3 High Hang Cleans
EMOM 5
2 Hang Cleans
EMOM 10
2 Full Cleans

20 Power Clean and Jerks (135/95)
30 Over the Bar Burpees
20 Squat Cleans

Performance Team
2×5 Push Press
3×2 Split Jerk

2 Rounds
30 GHD Sit-UPs
10 Toes to Bar

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Two for One

Two conditioning pieces to end the week. The CrossFit Open is just 4 weeks away. Time to get those lungs ready!

1/26/18
21-15-9
Overhead Squats (135/95)
Chest to Bar Pull-Ups

then straight into

9-7-5
Squat Snatch (165/115)
Ring Muscle Ups

Performance Team
AMRAP 6
30 Double Unders
3 Bar Muscle Ups

Rest 2 minutes

In 6 minutes
Max Calorie Row

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Don’t Forget to Sign Up!

Cupid’s Chase 5k Team Link
http://imatter.comop.org/site/TR?fr_id=1522&pg=entry

1/24/18
4 Sets
15 Ring Dips
30 AbMat Sit-Ups
8 Snatch Grip Push Press
15 GHD Sit-Ups

12-1 Kb Swings
1-12 HSPUs

Performance Team
30 Db Thrusters
15 Strict Pull-Ups
20 Db Thrusters
10 Strict Pull-Ups
10 Db Thrusters
5 Strict Pull-Ups

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Grow Legs Grow!

Cupid’s Chase 5k Team Link
http://imatter.comop.org/site/TR?fr_id=1522&pg=entry

Time to get stronger.

Intent:

Lunges: Focus on proper weight distribution with each Lunging step. Be sure that the knee is inline with the foot on every step and that you are driving with both legs while keeping your midline as upright as possible throughout the lunge (no leaning forward coming out of your step).

Power Cleans: Each Power Clean should be crisp with an emphasis on a good technical receiving position (hips back, elbows up, pelvis held through your middle and not pushing forward). If you find that your legs are coming out too wide or you’re catching with your hips pushing forward, drop down in weight and build as heavy as good technique allows.

Squats: Go Heavy and keep it Heavy! Find a strong position and a weight that challenges you and go for it!

1/23/18
5 Sets
10 Back Rack Walking Lunges
5 Power Cleans

2×3 Back Squats
4×2 Back Squats

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Cupid’s Chase 5K

In case you missed it the first time around, below is the link for the Cupid’s Chase 5K being held Feb.10th in Old Mesilla. If you plan on participating be sure to click on the Join A Team button and select CrossFit Las Cruces. Let’s get out there and show our support!

http://imatter.comop.org/site/TR?fr_id=1522&pg=entry

1/22/18
2 minute transition time between each EMOM
EMOM 5
3 High Hang Snatches
EMOM 5
2 Hang Snatches
EMOM 10
2 Full Snatches

AMRAP 14
5 Toes to Bar
7 Box Jumps
9 Shoulder to Overhead (155/105)

Performance Team
4×30 second ME AirDyne
*after 4th set go immediately into:
40 Burpees as fast as possible
20 Squat Cleans (135/95) as fast as possible

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