Author Archives: jakelozano

Don’t splash the pot

I’m not sure how many have noticed but we have a package of poker chips where the Abmats are stored. You can use these chips to help keep count of how many rounds you have done in an AMRAP style workout or high rep workout. It’s a lot simpler and cleaner than trying to scribble rounds down with chalk on the mats. I still like just using tally marks on the whiteboard but if I’m too far away from the whiteboards then the chips are a great substitute.

CrossFit Las Cruces

3 Power Cleans
2 Power Cleans

10 Hang Power Cleans (165/115)
30 Pull-Ups
10 Hang Power Cleans
30 Cal Row
10 Hang Power Cleans
30 Pull-Ups

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It’s a Potluck!

This Saturday the CFLC crew will be having a Potluck/Pool Party to wish Axel farewell and to celebrate Axel and Aaron’s birthdays.

Bring your best dish and have a good time. It all starts at 4pm at 575 El Prado!

We’ve got a new movement coming at you to finish the week off. Here is a demo video. This can be done with a dumbbell as shown or you can do them with kettlebells laid out to the side then you pick them up as you come up from your push-up and continue through with your swing overhead.

CrossFit Las Cruces

Back Squat
4×2 @90% +5lbs

75 Double Unders
Devil’s Press
Db or Kb Thrusters
75 Double Unders

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Time to Add

Time to build some progressions on our percentages. Remember, if you feel your percentages are already heavy enough then you can stay there but if you hit all of your numbers last week then go ahead and add the additional 5-10lbs on your working sets.

CrossFit Las Cruces

Chest to Bar Pull-Ups
Run 100m between each set
16 minute Time Cap

Back Squat
2×8 @75% +5
1×5 @80% +10
2×3 @85% +5

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Percentage +

For this new progression on our squat cycle your percentages will have your percentage plus 5-10lbs. If you hit all of your numbers last week then go ahead and add the extra weight on to your percentage numbers. If you were unable to complete all your sets last week at the set percentages then you can choose to just do the original percentages and leave out the plus.

The first wave using the percentage plus will be this Wednesday.

CrossFit Las Cruces

2xME of the following complex:
Weighted Pull-Ups
Strict Pull-Ups
Kipping Pull-Ups

Row 10 Cal
10 Toes to Bar

Squat Cleans (155/105)
Burpee Box Jumps

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Move your Feet

Cleans and Snatches:

After full extension of the legs and hips there must be an explosive transition from extended to now pulling under and beating the bar before it comes crashing down. All of these lifters here are some of the best in the world and even though their pull and their set up might be different, their extension and speed under the bar is not. Notice how much they have moved under the bar, how low the hips have gotten (remember this is just fractions of a second after being fully extended), and how their feet are off the ground and moving to a strong receiving position. If you don’t move your feet you’ll have a very hard time beating the bar down and getting to a strong receiving position.

CrossFit Las Cruces

4×2 Back Squats @90%

30 Cleans (95/65)
50 Squats
25 Cleans (135/95)
50 Squats
20 Cleans (185/120)
50 Squats
15 Cleans (225/155)
50 Squats
10 Cleans (255/175)

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Great Turnout

Thanks to everyone that came in today! Everyone that I saw came in looking prepared and hit the workout with great intensity and focus. Great work guys!

CrossFit Las Cruces

2 Sets
20 Ring Rows
10 Romanian Deadlifts

4 Sets
8 Tempo Back Squats @50% (tempo is simply no pause at the top or bottom of any rep)
20 Second Hollow Hold

2xME Weighted Pull-Ups/Strict Pull-Ups/Kipping Pull-Ups

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9/11 Memorial WOD

This one is for those that still went in knowing that the end result was not going to be good. Thinking about about the very real possibility that going in meant the end of their life, leaving their significant other, their parents, their friends, their kids.

Swallowing down those truths, tightening their grip and stepping forward with the hope of helping even just one person in need.

Heroes aren’t millionaires that take a knee on a football field then sleep comfortably in their bed. Heroes are those given real life or death consequences and choose to act anyways.

Thank you to all soldiers, and service personnel out there.

Dedicated to the 343 Firefighters and 70 LEOs that fell at the World Trade Center

“The Towers”

100 Kb Swings (70/55)
100 Push Presses (95/65)
100 Burpees
43 Dumbbell Box Step Overs (50/35)
70 Cal Row

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