BLK LBL Fitness Club – CrossFit® Today’s Programming Recovery sets and reps today on the front squats. Just build up to about 50-60% effort and keep form and speed at the bottom a priority. Next week will hit a heavy single to close out the cycle. On the hip thrusts, keep continuing to build up in weight there. We don’t do these very often, so most of you should be still be getting considerably stronger each and every week here. Weightlifting 3 Supersets: 5 Front Squat (50-60% effort on all sets) 6-8 Barbell Hip Thrust (90+% effort on all sets) Rest 2-3min. Between Sets. *Put Scores Below *Try not to transition more than 20-30sec. between movements *Recovery sets and reps today on the front squats *Shooting for 5-10% more on the hip thrusts than last week Front Squat (3X5) Barbell Hip Thrust (3X8) Metcon The Chief (AMRAP – Reps) 5...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Weightlifting 3 Supersets: 10-12 Incline DB Bench Press 10-12 Incline DB Seal Rows Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (No Measure) 3 Rounds: 1min. of Deadlifts for Max Weight 1min. Rest 1min. of Rowing for Max Calories 1min. RestTHIS NEEDS TO BE EVERYTHING YOU HAVE. I want you to truly be trying to get as many rep and calories as possible. On the deadlifts, you should be going unbroken for about the first 30 seconds. Then keep chipping away with sets of 1-3 reps at a time. On the row, you just need to give it all you have. Men should all be over 20 calories and women should all be over 15. Most of you can probably double these numbers. Weights for men to choose from: 185lbs. 225lbs. 275lbs. 315lbs. Weights for men to choose from: 135lbs. 155lbs....Read more

BLK LBL Fitness Club – CrossFit® Weightlifting The Chalk Big Clean Complex 15min. to build up to a heavy complex of: 1 Hang Power Clean (above the knee) 1 Hang Power Clean (below the knee) 1 Power Clean (from the ground) 1 Split Jerk All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible. Metcon Metcon (Time) 7 Rounds For Time: 7 Burpees 7 Shoulder To Overhead (115/75lbs.) 7 Calorie Bike 7 Pull-Ups 7 Wall Balls (20/14lbs.)RX+ Men: 135lbs. and 30lb. Wall Ball RX+ Women: 95lbs. and 20lb. Wall BallRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Week 5 of the 20 rep back squat program ya’ll! Here’s some important things for today: 1.) Make sure you add 5-10lb. more than what you did last week. 2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit. 3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂 4.) GET FIRED UP AND DO WORK TODAY!! We only have 1 week left!! Back Squat (Week 5 of 6) Metcon Metcon (AMRAP – Reps) You have 15min. to complete the following task… A.) 10-20-30-40-50 Double Unders Sit-Ups B.) Overhead Squat 3,000lbs. for Men Overhead Squat 2,100lbs. for Women C.) Max American KB Swings (53/35lbs.) in remaining time…Your goal is to get through parts A and B as fast possible. Then your score...Read more

BLK LBL Fitness Club – CrossFit® BLANCHARD (AARON) (Time) 4 Rounds for Time 800 meter Run 32 Jumping Air Squats 32 Lunges 32 Weighted Sit-Ups (45/25 lb plate) 32 Burpees Wear a weight vest (20/14 lb) Time Cap: 50 minutesDedicated to US Army Captain Aaron Roy Blanchard who was killed in a rocket attack in Pul-E-Alam, Afghanistan, on April 23, 2013.Read more