BLK LBL Fitness Club – CrossFit® Weightlifting The FINAL week 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!! THIS IS THE FINAL DAY!! Back Squat (Week 6 of 6) Spend about 10min. working up to a HEAVY 2-3 Rep Max. Then rest up and go for your 20 rep max! *Be sure to truly hit that 2-3 Rep Max! It helps a TON in making that weight feel LIGHT on your 20 rep. Trust me, it is NEEDED. Metcon Metcon (Time) 20...Read more

BLK LBL Fitness Club – CrossFit® Metcon Jolly51 (Time) For Time 200 meter Sprint 51 Pull-Ups 200 meter Sprint 51 Air Squats 200 meter Sprint 51 Push-Ups 200 meter Sprint 51 Box Jumps (24/20 in) 200 meter Sprint 51 Dips 200 meter Sprint 51 Sit-Ups 200 meter Sprint 51 Burpees 200 meter Sprint Wear a Weight Vest (20/14 lb)Time Cap: 40min Accessory Work 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® Metcon Metcon (Time) “A Chipper” Teams of 2: (Only 1 person works at a time) 35min. Running Clock… 50 Calorie Row 50 HSPU’s 50 Deadlifts (185/135lbs.) 50 Pull-Ups 50 Box Jump Overs (30/24″) 50 Pull-Ups 50 Deadlifts (185/135lbs.) 50 HSPU’s 50 Calorie Row Immediately into the same thing at 25 reps. Can you finish all that in under 35min!?Want to try something a little different? You can sub out the 50 HSPU’s with 20 Wall Walks each time on the first round. Then 10 each time the second round. Probably slightly harder and a little slower paced, but a fun way to switch it up little if you wanna try it 🙂Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Week 5 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 Metcon (Time) For Time: 9 Rounds: 4 Alternating DB Snatches (75/50lb.) 4 Toes-To-Bar 7 Rounds: 6 Cal Echo Bike 6 Cal Row 5 Rounds: 8 Alternating DB Snatches (75/50lb.) 8 Toes-To-Bar 3 Rounds: 10 Cal Echo...Read more

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