BLK LBL Fitness Club – CrossFit® Today’s Programming Day 2 – Week 1 Today is an IWT (interval weight training) piece. The point of these is to focus on our heavy lifts without a time constraint and then hammer our cardio piece separately with a 9 out of 10 effort. You will build in weight each set but start at around 80% effort. 1.) Focus on good quality reps for the lifts. 2.) SMASH the cardio, but with an effort you CAN repeat 2 minutes later 3.) Score is your total calories. 4.) The weight you lift is individualized, so challenge yourself as much as you can! Weightlifting 3-5 Heavy Power Snatches or Clean and Jerks (80% effort+) Immediately into; 2min. Bike For Max Cals Rest 2min. Repeat For 4 Total Sets Power Snatch Remember you are only picking one of these. Put your score in the one you choose.)...Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming We are going to spend the next 4 weeks focusing on single leg (unilateral) strength. I believe this is one of the most underrated cycles of training nowadays. You are going to balance out the strength between your stronger and weaker sides. You are going to see an increase in muscle size. And you are going to feel way stronger when you go back to traditional back squats and deadlifts. Your goal is to just try to be at least 5% stronger each week. Shoot for 3 sets of 10 reps each week. Once you can do that, bump the weight up. That will probably knock you down to 8 or 9 reps and that’s fine! Next week, you can use the same weight and shoot for 3 sets of 10 or increase again anyway, but you MUST get at least 8...Read more

BLK LBL Fitness Club – CrossFit® Metcon THE CHIEF – ENDURANCE VERSION (AMRAP – Rounds and Reps) 5:00 AMRAP Max Cal Bike -Rest 1:00 Then, five 3-minute AMRAPs of: 3 Power Cleans (135/95 lb) 6 Push-Ups 9 Air Squats Rest 1 minute after each AMRAP -Rest 1:00 For Time 1 Mile Run *Wear 20/14# Vest*Score: Bike cals + Chief rounds and reps *Enter mile time in notesRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (No Measure) All stations 8min of work. 2min rest between stations. Station 1 (Outside) For Time: 1200M Run Station 2 (Outside) Teams of 2 (You go, I go) 27-21-15-9 Cal Row *200m Sled Push/Pull between each set (100m Push/100m Pull) Station 3 (Outside) 10-9-8-7-6-5-4-3-2-1 KB Push Press 53s/35s KB Front Squats KB Deadlifts Station 4 (Inside) 15-12-9-6-3 (30-24-18-9-6) BMU (C2B/Pull-Ups) Power Snatches 95/65 Station 5 (Inside) Teams of 2 40-30-20-10 GHD Sit Ups (Scale to Abmat Sit-ups) Cal Ski (Fill up the bikes last) 12-9-6-3 Sandbag Cleans 150/100 (Scale down in weight to 80/30/20 Dball)Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 5 (Last Week of Cycle) – Superset the 2 movements below. – Rest 2-3min. between sets Bench Press (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Deadlift (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Metcon Metcon (Time) For Time: 50 Pull-Ups 50 Russian KB Swings (70/53lbs.) 50 Burpees 50 Russian KB Swings (70/53lbs.) 50/35 Cal Bike 50 Russian KB Swings (70/53lbs.) *Do not break anything up. You must complete all 50 reps before moving on. However, you can mix up the order a little if you like.Read more