Monday 6.9.14

By CrossFit Lakewood

Warm-up: Jump Rope: 1min Singles :30sec Right Foot :30sec Left Foot 1min Doubles Then 2 Rounds 5 Wall Squats (slow and controlled) 10 Air Squats (slow and controlled) 10 Lunges (1=1, slow and controlled) 5 Jump Squats (high and explosive) Strength (Week 6): 1) Back Squat @ 70%x3, 80%x3, 90%x3+ Warm-up with 40%x5, 50%x5, 60%x3.  … Read more

Sunday 6.8.14

By CrossFit Lakewood

12pm: CrossFit Class 2 Rounds 2min Sledge Hammer Swings 2min Burpee Box Jumps 2min KB High Pull 2min Plank 2min Ball Slams 2min Chin-ups 1pm: Open Gym

Saturday 6.7.14

By CrossFit Lakewood

9am: CrossFit Class Workout #1 AMRAP 15 Minutes: 1 Lap Outside 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Shoulder to Overhead 2 Laps Outside 2 Deadlifts 2 Hang Power Cleans 2 Front Squats 2 Shoulder to Overhead Continue progressing up in laps and reps (3,3,3,3,3 then 4,4,4,4,4 and so on) ***5 Minute … Read more

Friday 6.6.14

By CrossFit Lakewood

Strength (Week 5): 1) Shoulder Press @ 65%x5, 75%x5, 85%x5+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 85% is for max reps.  2) Dips (Matador, Ring or Bench) 3×10-20reps, rest 90sec or more between efforts Conditioning:  From CrossFit.com 500m Row 20 Paralette Hand Stand Push-ups 500m Row 20 Strict HSPU 500m Row 20 … Read more

Thursday 6.5.14

By CrossFit Lakewood

Strength (Week 5): 1) Dead Lift@ 65%x5, 75%x5, 85%x5+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 85% is for max reps.  2) Bulgarian Split Squat, 3×10 each leg Hold for a 10 count at the bottom of the 10th rep Conditioning: From CrossFit.com 100m Walking Lunge (350ft) 800m Run (2x Stop sign and … Read more

Wednesday 6.4.14

By CrossFit Lakewood

Strength Complex: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Shoulder 2 OH Bar does not touch the ground. 15min time limit, building up to a heavy complex. Bar does not touch the ground. Conditioning: 50-40-30-20-10 Sit-ups Kettle Bell Swings (American Swing, arms locked at top), 24kg/16kg Go fast!

Tuesday 6.3.14

By CrossFit Lakewood

The second month of our strength cycle kicks-off today. You will notice that the movements will be on different days for the next 4 weeks. Also the percentages will reset to the same as week 1. In regards to increasing weight (this is important, so read carefully). You may increase you Training Max ( the … Read more

Monday 6.2.14

By CrossFit Lakewood

The second month of our strength cycle kicks-off today. You will notice that the movements will be on different days for the next 4 weeks. Also the percentages will reset to the same as week 1. In regards to increasing weight (this is important, so read carefully). You may increase you Training Max ( the … Read more

Sunday 6.1.14

By CrossFit Lakewood

12pm: CrossFit Class Workout #1: AMRAP 10 minutes 25 Ground to Overhead with Plate 50ft Overhead Lunges with Plate 25 Russian Twists with Plate 50ft Overhead Lunges with Plate   5 Minute Rest   Workout #2: AMRAP 10 minutes 25 Dumbbell Push Press 50ft Broad Jumps 25 Sit-ups 50ft Broad Jumps 1pm: Open Gym

Saturday 5.31.14

By CrossFit Lakewood

9am: CrossFit Class AMRAP 25min (Teams of 2) 400m Run, w/med ball, 20#/14# 30 Thrusters, 75#/55# 20 Burpee Box Jumps, 24″/20″ 10am: OLY Warm-up: 10min foam roll or mobility OLY: 1) Establish a 3RM Snatch (15min time limit, no more then 3 heavy attempts) 2) Establish a 2RM Clean + 1 Jerk (15min time limit, … Read more

Friday 5.30.14

By CrossFit Lakewood

Strength (Week 4, Deload): 1) Bench Press, 40%x5, 50%x5, 60%x5 Warm-up as needed with light weight, 2-3set of 5reps 2a) Rope Up/Downs 3×7 Starting on the ground, flat on your back heals being the pivot point , pull yourself up on the rope to a standing position then lower yourself back down. 2b) Alternating Dumbbell Curls, 3×10-20 … Read more

Thursday 5.29.14

By CrossFit Lakewood

Strength (Week 4, Deload): 1) Dead Lift, 40%x5, 50%x5, 60%x5 Warm-up as needed with light weight, 2-3set of 5reps 2) Back Squat, 40%x5, 50%x5, 60%x5 Warm-up as needed with light weight, 2-3set of 5reps Conditioning: 4 Rounds NFT* 100′ Prowler Push 200′ Farmer Cary 200′ Bear Crawl NFT=Not for time. Also, no score on this one.

Wednesday 5.28.14

By CrossFit Lakewood

Strength: 1) EMOM for 7min, 3 Power Snatches, @ 60%-70% 2) EMOM for 7min, 3 Power Cleans, @ 60%-70% Conditioning: AMRAP 12min 20 DB or KB Snatch (10R/10L Any way) 20 Jumping Lunges 30 Ab-Mat Sit-ups Remember that this is a deload week. Weight should be manageable and intensity around 80%.

Tuesday 5.27.14

By CrossFit Lakewood

This will be a Deload week. The objective is to recover from the 3 prior weeks of training. You will not be going for max reps on the last set. This is a week to get some light work in and prime yourself for the next month of training. Strength (Week 4, Deload): 1) Shoulder … Read more

Monday 5.26.14

By CrossFit Lakewood

Instructions for “Murph” Due to the volume of time it takes to complete Murph we are asking participants to arrive at least 10min early to begin warming up. There will not be a standard group warm-up, instead we will have a short warm-up written on the board that you will be responsible for doing on … Read more

Sunday 5.25.14

By CrossFit Lakewood

Rest Day! Great article from the CrossFit Journal. A must read with “Murph” coming up tomorrow. Click here

Saturday 5.24.14

By CrossFit Lakewood

9am: CrossFit Class Workout #1 AMRAP 15min (Teams of 2) P1: 10 Wall Balls 10 Burpees P2: Double Unders or Single Unders 1 Round will be tallied when P1 and P2 both complete the 10 WB and the 10 Burpees. Workout #2  8x 50m Sprint 10am: OLY Warm-up: 10min foam roll or mobility OLY: 1) … Read more

Friday 5.23.14

By CrossFit Lakewood

Reminder: Ladies Night tonight! Workout will start at 7pm!! Strength (Week 3): 1) Bench Press @ 75%x5, 85%x3, 95%x1+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 95% is for max reps. Make it count! 2a) Strict Pull-up, 3×ME If you can’t do strict pull-ups, you will do 3×5 negatives. Negative= chin starts over … Read more

Thursday 5.22.14

By CrossFit Lakewood

Strength (Week 3): 1) Back Squat @ 75%x5, 85%x3, 95%x1+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 95% is for max reps. Make it count! **Spotters must be used for the set of 3 and the set of 1+** 2a) Weighted Lunge, 3×10 each leg If you did them on 5.8.14, slight increase … Read more

Wednesday 5.21.14

By CrossFit Lakewood

Skill: Hang Squat Snatch Snatch Balance Strength: 1) 10min to establish a 3RM Hang Squat Snatch 2) 10min to work on Snatch Balances (take from the rack, no more then 3reps at a time) 3) Power Snatch Warm-up, 3×3 Conditioning: 21-15-9 Power Snatch, 95#/65# Burpee Over Bar 20min Time Limit

Tuesday 5.20.14

By CrossFit Lakewood

Strength (Week 3): 1) Shoulder Press @ 75%x5, 85%x3, 95%x1+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 95% is for max reps. Make it count! 2a) Dips (matador, rings or bench), 3×10-20 2b) One arm DB or KB Row, 3×10-20 each arm Conditioning: 5 Rounds 45/15  HSPU 45/15 Doubles or Singles 45/15 Toes 2 … Read more

Monday 5.19.14

By CrossFit Lakewood

Strength (Week 3): 1) Dead Lift @ 75%x5, 85%x3, 95%x1+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 95% is for max reps. Make it count! 2) Bulgarian Split Squats, 3×10 each leg If you did them on 5.5.14, you may add weight, Kettle Bell or Dumbbell in each hand. If you’re new to … Read more

Saturday 5.17.14

By CrossFit Lakewood

9am: CrossFit Class From CrossFit.com AMRAP 20min 400m Run (Stop sign and back) 3 Rounds 5 Pull-ups 10 Push-ups 15 Squats Yes……Your Coach is aware that we ran and did pull-ups yesterday. This sequence will have a completely different feel and will be a good test run for those of you that are doing “Murph” … Read more

Friday 5.16.14

By CrossFit Lakewood

Strength (Week 2): 1) Bench Press @ 70%x3, 80%x3, 90%x3+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 90% is for max reps. Make it count! 2a) Australian Pull-up or Ring Row, 3×10-20 2b) Alternating Dumbbell Curl, 3×10-20 (total) Conditioning: 3 Rounds Run, stop sign and back 21 Kettle Bell Swings, 24kg/16kg 12 Burpee … Read more

Thursday 5.15.14

By CrossFit Lakewood

Strength (Week 2): 1) Back Squat @ 70%x3, 80%x3, 90%x3+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 90% is for max reps. Make it count! 2a) Dead Lift Warm-up, 3×3 2b) Prowler Push (walking speed), 3×100′ Prowler push will be done while preparing the dead lift for the conditioning piece. Conditioning: “Jones Crawl” … Read more

Wednesday 5.14.14

By CrossFit Lakewood

Skill: Hang Squat Clean Split Jerk Strength: 1) Establish a 3RM Hang Squat Clean (12min time limit) 2) Establish a 3RM Split Jerk (12min time limit) Sprint: 10 Rounds 30sec Row 90sec Rest Use the first 3 rounds as acclimation sets to the task, then hit it hard for the remaining 7 efforts. The goal is to … Read more

Tuesday 5.13.14

By CrossFit Lakewood

Week 2  begins today and for some of you the training weight will need to adjusted based on what was done for reps last week (either you went to heavy or to light on your last set). How to calculate an estimated max based off of a rep max. Let’s say you did 200# x 12 on … Read more

Monday 5.12.14

By CrossFit Lakewood

Week 2  begins today and for some of you the training weight will need to adjusted based on what was done for reps last week (either you went to heavy or to light on your last set). How to calculate an estimated max based off of a rep max. Let’s say you did 200# x 12 on … Read more

Saturday 5.10.14

By CrossFit Lakewood

9am: CrossFit Class Teams of 2 complete the following 4x Run, Stop sign and back, w/med ball Then 3 Rounds of: 40 Wall Balls 30 Toes 2 Bar 20 Power Cleans, 135#/95# 10am: OLY/STR There will be only be time to complete either OLY or STR today (due to swimming 101). Please pick one and … Read more

Friday 5.9.14

By CrossFit Lakewood

Last day for Swimming 101 sign-up!!! Click here for registration page. Strength (Week 1): 1) Bench Press @ 65%x5, 75%x5, 85%x5+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 85% is for max reps.  2a) Strict Pull-up, 3×ME If you can’t do strict pull-ups, you will do 3×5 negatives. Negative= chin starts over bar, … Read more

Thursday 5.8.14

By CrossFit Lakewood

The deadline for the Corner Post Meat order for the month of May is midnight today (Thursday). The drop off time has changed as well, it will be the following Wednesday (May 14th) from 4:45pm-5:15pm. Click here to place you order. Sign-up now for Swimming 101, Saturday May 10th, 11:30am-1:30pm at Carmody Rec Center. Click … Read more