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

Wednesday 5.7.14

By CrossFit Lakewood

The Corner Post Meat order for the month of May is this Thursday at midnight. 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 here for … Read more

Tuesday 5.6.14

By CrossFit Lakewood

Sign-up now for Swimming 101, with Certified USA Swim Coach Nick Barta. Saturday May 10th, 11:30am-1:30pm at Carmody Rec Center. Click here for registration page. Strength (Week 1): We will be starting an 8 week strength cycle, leading up to a testing week the first week of July. The key to this 8 weeks is … Read more

Monday 5.5.14

By CrossFit Lakewood

Sign-up now for Swimming 101, with Certified USA Swim Coach Nick Barta. Saturday May 10th, 11:30am-1:30pm at Carmody Rec Center. Click here for registration page. Strength (Week 1): We will be starting an 8 week strength cycle, leading up to a testing week the first week of July. The key to this 8 weeks is … Read more

Saturday 4.3.14

By CrossFit Lakewood

Sign-up now for Swimming 101, with Certified USA Swim Coach Nick Barta. Saturday May 10th, 11:30am-1:30pm at Carmody Rec Center. Click here for registration page. 9am: CrossFit Class AMRAP 25min Run (stop sign and back) 15 Burpees 5 Tire Flips 10am: OLY/STR There will be three components to the 10am class. Plan on 70-90min of … Read more

Friday 4.2.14

By CrossFit Lakewood

Sign-up now for Swimming 101, with Certified USA Swim Coach Nick Barta. Saturday May 10th, 11:30am-1:30pm at Carmody Rec Center. Click here for registration page. Mobility: Foam Roll Friday 50x I-T Bands 50x Lower/Upper Back 50x Piriformis Strength: 1) Shoulder Press, 3×5 @ 75%-85% 2) Power Clean Push Jerk, Warm-up 3×3 Conditioning: 15-12-9 HSPU Power … Read more

Thursday 5.1.14

By CrossFit Lakewood

Sign-up now for Swimming 101, with Certified USA Swim Coach Nick Barta. Saturday May 10th, 11:30am-1:30pm at Carmody Rec Center. Click here for registration page. Strength: 1) Back Squat, 3×5 @75%-85% Warm-up as needed before starting the working sets 2a) Walking Lunge, 3×100′ 2b) KB Romanian Dead Lift, 3x 10-20reps 3) Dead Lift Warm-up Conditioning: … Read more

Wednesday 4.30.14

By CrossFit Lakewood

Sign-up now for Swimming 101, with Certified USA Swim Coach Nick Barta. Saturday May 10th, 11:30am-1:30pm at Carmody Rec Center. Click here for registration page. Strength: 1) 5 x 3-Position Power Snatch (Ground, Hang, Below Knee) 2) 5x 3-Position Power Clean (Ground, Hang, Below Knee) Conditioning: 3 Rounds 500m Row (2:00min time limit) 50 Double … Read more

Tuesday 4.29.14

By CrossFit Lakewood

Sign-up now for Swimming 101, with Certified USA Swim Coach Nick Barta. Saturday May 10th, 11:30am-1:30pm at Carmody Rec Center. Click here for registration page. Strength: 1a) Bench Press, 3×5 @ 75%-85% Warm-up as needed before starting the super set 1b) One Arm DB or KB Row, 3×10-20reps each arm To be done off of … Read more

Monday 4.28.14

By CrossFit Lakewood

Skill: Hang Squat Clean Strength: 15min to work up to a heavy 3rep Hang Squat Clean Conditioning: 5 Rounds 20 Ball Slams* (or Plate 2 OH) 15 Knees 2 Elbows No rebounding the ball slam, all reps must start from a dead stop

Sunday 4.27.14

By CrossFit Lakewood

Rest Day! “The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.” –Confucius 

Saturday 4.26.14

By CrossFit Lakewood

9am: CrossFit Class Strength: Dead Lift, 65%x5, 75%x5, 85%x5+ Conditioning: AMRAP 15min 100′ Bear Crawl or Hand Stand Walk 100′ Walking Lunge 5 Man Makers 10am: OLY/STR There will be three components to the 10am class. Plan on 70-90min of work. Warm-up: 5min Foam Roll: Hitting IT Bands, Lower/Upper Back, Piriformis 10min mobility work: hitting … Read more

Friday 4.25.14

By CrossFit Lakewood

Skill: Split Jerk Strength: 12min to work up to a heavy 1rep Split Jerk Conditioning: 4 Rounds Run, Stop sign and back 5 Burpee Muscle-ups Modification for burpee muscle-ups will be 15 burpee pull-ups. Modification for burpee pull-ups will be 15 burpees and then 15 pull-ups

Thursday 4.24.14

By CrossFit Lakewood

Strength: 1) Weighted Jump Squats 4×10 2) Good Mornings, 4×10 Conditioning: 5 Rounds 40/20 HSPU Airdyne or Ski (Row if needed) Toes 2 Bar

Wednesday 2.23.14

By CrossFit Lakewood

Strength: 1) 5x 2-position Power Snatch (Hang and Ground) 2) 5x 2-position Power Clean (Hang and Ground) Conditioning: From CrossFit.com 1min Double Unders 1min DB Snatch 2min Double Unders 2min DB Snatch 3min Double Unders 3min  DB Snatch Go heavy on the DB Snatches, Tuck Jumps for Doubles unless there is a mechanical injury. Score will be total reps … Read more

Tuesday 4.22.14

By CrossFit Lakewood

Skill: PVC Squat Snatch Drills 1) 5x PVC Overhead Squat 2) 5x PVC Snatch Balence 3) 5x PVC Snatch High Pulls, (from the mid hang position) 4) 6x PVC Snatches (3 slow, 3 fast, from the mid hang position) Strength: 5×3 Squat Snatch, work up to a heavy 3 rep over the 5 sets Conditioning: … Read more

Monday 4.21.14

By CrossFit Lakewood

Strength: 1a) Front Squat, 4×3 Warm-up as needed, work up to a heavy 3rep over the 4 sets 1b) Bulgarian Split Squat, 4×10 (each leg, demo video) No weight for this one Conditioning: 5 Rounds 20 Squats 10 Kettle Bell Swings, AHAP 5 Burpee Box Jumps, 30″/24″ 25min Time Limit