BLK LBL Fitness Club – CrossFit® Metcon A: Metcon (AMRAP – Rounds) 5 Rounds: Min. 1) 5 Power Clean & Jerks (135/95lbs.) Min. 2)12/10 Cal Echo Bike Min. 3) 15 Toes-To-Bar Min. 4) 60 Double UndersScore is how many rounds you completed. B: Metcon (Time) 5 Rounds For Time: 20 Barbell Push Press (75/55lbs.) 20 Sit-UpsRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Week 2 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!! Back Squat (Week 2 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) For Time: 100 Wall Balls (20/14lb.) *At...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 10 Rounds For Time 5 Power Cleans 135/95 10 Pull-Ups 15 Push Ups 20 Cal Row Wear a Weight Vest 20/14#40:00 Time Cap 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® A: Metcon (Time) In Teams of 2: Death By Power Cleans + 300/225 Cal Echo Bike Partner 1: 300/225 Cal Echo Bike Partner 2: (0-1min.) 2 Power Cleans (1-2min.) 3 Power Cleans (2-3min.) 4 Power Cleans … And so on… Partner 1 starts on the bike and accumulates as many calories as possible – while Partner 2 performs 2 Power Cleans – after 60 seconds, partners switch. Partner 1 goes for 3 Power Cleans while Partner 2 rides the bike. Add 1 Power Clean per minute until you can not finish the given reps anymore or you reach 300/225 Calories.⁠ If for any reason you finish before 20min…. Perform as many deadlifts as possible until the 20min. Mark. RX 135/95 RX+ 155/105 RX++ 185/135?If you still don’t get it… It’s essentially an EMOM, but you’re both working at the same time. Eventually, the cleans...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting This is a new piece I created to help everyone build some serious overhead strength and skill. While you will be limited by the weight you can strict press, this will help fatigue you just enough to have to use the next movement down the list correctly and efficiently. Each progression should help you lift considerably more weight, so as you fatigue with the same weight, this will be true for sheer reps as well. Remember these few things: 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. Making this the most skillful movement,...Read more