BLK LBL Fitness Club – CrossFit® Today’s Programming Today is week 1 of a 6 week “5×5 Strength Program!” – In this program, we will be constantly trying to increase our weight in the 5×5 lifts each and every week. On this first week, it’s normal to edge on the lighter side and then start to really settle in to weights that will challenge us each week from here. I recommend starting around 70% of your 1 rep for ALL SETS. Not just building up to it. So, yes, your warm up sets DO NOT COUNT today. Just working sets. So, after you log your weights today on the Front Squat, your goal will be to do MORE weight for ALL SETS next week. And every week after for the next 6 weeks. If the lift (Like today’s Power Clean) is not a “5×5” rep scheme, then read the comments...Read more

BLK LBL Fitness Club – CrossFit® Pidgeon (Time) 7 Rounds for Time 7 Sumo Deadlift High-Pulls (95/65 lb) 16 Box Jumps (24/20 in) 45 Double-Unders Cash out: 2016 meter Row Wear a Weight Vest (20/14 lb) Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming Team of 2. Only 1 person works at a time. Switch whenever you like. There is no rest between sections. It just keeps compounding until you finish 🙂 Metcon (Time) For Time: 20 Power Cleans (135/95lbs.) 40 Cals of Choice 20 Power Cleans (155/105lbs.) 60 Pull-Ups 40 Cals of Choice 20 Power Cleans (185/135lbs.) 80 Wall Balls (20/14lbs.) 60 Pull-Ups 40 Cals of Choice 20 Power Cleans (205/145lbs.) 100 Burpees 80 Wall Balls (20/14lbs.) 60 Pull-Ups 40 Cals of Choice 20 Power Cleans (225/155lbs.)Time CAP: 40min. Feel free to scale those weights down as needed! I just thought it would be fun to build to some heavy cleans with your partner today. The energy is so high on these team workouts, that I just thought it was fitting 🙂 If you do scale, consider making similar jumps, but just starting at a...Read more

BLK LBL Fitness Club – CrossFit® Metcon (AMRAP – Reps) Metcon 5 Rounds: (35min. Total) 40sec. of Rowing (Goal: 12-18 Cals) 20sec. of Rest 40sec. of DB Bench Press (Goal: 10-12 Reps) 20sec. of Rest 40sec. of DB Sit-Ups (Goal: 10-12 Reps) 20sec. of Rest 40sec. of Echo Bike (Goal: 12-18 Cals) 20sec. of Rest 40sec. of DB Deadlifts (Goal 10-12 Reps) 20sec. of Rest 40sec. of Box Jumps (24/20″) (Goal: 15-20 reps) 20sec. of Rest 40sec. of DB Push Press (Goal: 10-15 Reps) 20sec. of RestSome weight recommendations for the Men: Bench Press: 45-50lbs. DB Sit-Up: 45-50lbs. DB Deadlift: 50-70lbs. DB Push Press: 45-50lbs. Some weight recommendations for the Women: Bench Press: 20-30lbs. DB Sit-Up: 25-35lbs. DB Deadlift: 35-50lbs. DB Push Press: 25-30lbs.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Working on some squat clean technique today! Focus on really bringing that bar in close to the hip pocket, getting a good triple extension (ankles, knees, and hips full locked out), and then throwing yourself under the bar FAST! The progression is meant to start out light and slowly build in weight. Swap out weights at anytime, but I threw the 1min. rest in there to give you some extra time before the rep decrease and you most likely throw a lot more on. Try NOT to power clean and then do a front squat today… We are doing a lot of that in part b below 😉 Squat Clean Every 60sec. x 5 Rounds: 3 Squat Cleans Rest 1min. Every 60sec. x 4 Rounds: 2 Squat Cleans Rest 1min. Every 60sec. x 3 Rounds: 1 Squat Clean Metcon Metcon (AMRAP – Reps)...Read more