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

BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 6 (Last Week of Cycle) – Superset the 2 movements below. – Rest 2-3min. between sets Back Squat (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Hang Power Clean (5X1) Just hitting some heavy singles between sets today on our last week of the 5×5. I would ideally like these to be as heavy as possible without failing any reps. However, if that squat really takes it out of you, then keep it on the lighter side and hit sets of 2. Metcon Metcon (Time) 3 Rounds For Time: 30 Wall ball (20/14lb.) 30 Barbell Overhead Squat (45/35lb.) 30 Cal RowRX+ Men: 95lb. Overhead Squat RX+ Women: 65lb. Overhead SquatRead more