BLK LBL Fitness Club – CrossFit® Metcon My favorite Saturday format! These “you go, I go” styles really push everyone to go way harder than normal! On this particular workout, you are doing 20 rounds each on the first section, then 10 rounds each on the second section. For the weights, I tried to make it an easy add on after the thrusters. So… If you RX the workout, you will add (2) 45s on each side for the men and (2) 35s on each side for the women. That should be a solid weight for most of you to do for sets of 2 and it should also help changes weights be as quick as possible! Metcon (Time) “I Go, You Go Style” 40 Rounds: 3 Thrusters (95/65lbs.) 5 Pull-Ups Immediately into; 20 Rounds: 2 Deadlifts (320/205) 4 Lateral Burpees Time CAP: 40min.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting FINAL WEEK of the “CHALK Shoulder Complex!” Your goal is to lift anywhere between 2-5% more than last week! Also, a few things to remember: 1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders. 2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip. 3.) Split Jerks allow a dip at the drive phase AND a dip under the bar. Chalk Shoulder Complex 1 Rep is: 2 Strict Press 3 Push Press 4 Split Jerk Rest 2min. Repeat For 3 Total Working Sets. Metcon You have 2 scores in this section. 1 for the time it takes you to finish the cardio section. And then 1 more for the weight lifted in the remaining time. Metcon (Time) 18min. Running Clock…...Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming Closing out this cycle with a Max Front Squat and our heaviest set of Hip Thrusts for 6-8 reps possible! After all the 20 reps we have been doing, this front squat should be feeling strong so I am excited to see the numbers! Remember… Below is 3 “Working Sets.” That means you will have a few “Warm-Up” sets before you start to actually count those 3 sets. Close out the week strong everyone! Weightlifting 3 Supersets: 1 Front Squat (90+% 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 *Shooting for 5% more on the hip thrusts than last week Front Squat (3X1) Barbell Hip Thrust (3X8) Metcon Metcon (Time) 3 Rounds For Time: 25 Wall Balls (20/14lb.) 20 Sit-Ups Immediately...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press Superset these 2 movements together: 8-10 Bench Press 8-10 Barbell Bent Over Rows Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (Time) Every 60sec. until you finish 150 KB Swings… Min. 1) 5 Pull-Ups 10 Push-Ups 20 Double Unders Min. 2) Max American KB Swings (53/35lb.)To be clear… The workout goes like this… The first minute, you are completing 5 pull-ups, 10 push-ups, and 20 double unders. Then, on the next minute you are completing as many KB Swings as possible. This sequence continues until you hit 150 KB Swings. *If for any reason you can not get all the work done in minute 1, then just shave the numbers down a little.Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming Below is one of my absolute favorite ways to lift and get some conditioning in! You are going to start on the rower and complete 12 cals for men and 9 cals for women, every minute.. For 5 straight minutes… This gets you super warm and mobile to start the clean and jerks. Then, as you start the clean and jerks, you will increase weight as you feel. Ideally, you climb as high as possible in weight. As soon as the last minute is over on the clean and jerks, you will immediately go back to the rower to do the same rowing sequence. Then you will start your deadlifts, with whatever you finished with on your clean and jerks and build each minute from there. Your score is your heaviest set of clean and jerks and heaviest set of deadlifts combined....Read more