Friday 140207

Jen L

Jen L

“If you don’t push to failure, then you will never learn where your limit actually is.”
—Nate Beveridge, CrossFit Games athlete who competed in 2012 and 2013

ProgenexA  new shipment of Progenex is in, if you need some let Grizz know!

X-Fit PRIf you don’t have a mobile WOD tracking app, X-Fit PR is great. With the 2014 CrossFit Open coming up,  this app lets you see the other LCF Athletes and their scores for each WOD they enter. The cost is around $2.99 and it is so worth it. Check it out and get ready for the OPEN. I will have an instruction sheet hanging on the whiteboard to help you get the correct RSS feed and link to LCF. If you can find it and need the RSS feed, it is

Dynamic Warm-Up-Mobility Prepare for…

Strength –Skill  5×1 3 Position High Hang-Hang Snatch- Snatch  Find todays 3 rep AHAP
*(Rest 1-2mins between sets)

WOD:  “CF Open 11.1″
Complete as many rounds and reps as possible in 10 minutes of:
30 Double Unders
15 Power Snatchs 75/55

Cool down 5-7min ( coaches choice)

Competitors or athletes wanting to improve your Fitness level
Do Strength- Skill and WOD:

Rest recover 5min then:
Two sets, not for time, of:
Kipping Deficit 8/4 Handstand Push-Up x 10-12 reps
Ring Muscle ups x 7-12 reps “UB” * workin smooth linking
KB weighted Pistols x 3-5 ea leg 


16 Min EMOM
Odd min 2 Clean and Jerk 205/153 or 75% 1RM
Even min 7 KB Swing 48/32kg

Mobility for 8-12 minutes

CF Endurance: Fri/ Sat
Take the family or friends on adventure something physical you havent done before..


10 RFT of:
20 x Jumping lunges
5/10/15 Shuttle run
10 x Hand release push-ups

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