Monday 140126

2013 CF Regions

2013 CF Regions

Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you’ll be a success.- Albert Schweitzer

New Box – We are making significant progress with the new LCF Box (building). We would love to hear from our LCF community what they would like to see in the new Box.  Attached to the Whiteboard there will be a set of blue prints of what the inside will look like. Take a look and provide any suggestions you may have as it relates to any thing on the inside. Any and all feedback is welcome! Post your suggestions to comments on the blog any day of the week until Friday.

Survey Monkey – We want to thank all of you who took the time to respond to the survey we sent out a few weeks ago using Survey Monkey. We have looked at all of the surveys and we have already started to implement some of the suggestions that were provided. For example, we added a 7p class three days a week. Look for more changes to come as we move to our new Box, we are and WILL CONTINUE to be the BEST BOX around!

Remember to sign up for the 2014 CrossFit Open.  You can do so HERE You’re going to be doing the WODs anyway so let it rip & see where your fitness stacks up against the world. Registration for the judges course is now open as well.  If you took the course last year, the fee is waived this year. If you complete the course, please bring a copy of your certificate to the gym so we can have a copy on file.  The judges course gives you a good look at the standards  of the range of motion, so even as an athlete you know what you need to do to avoid the NO REP! I highly recommend “all CrossFitter” to take the course.

 New Year, New You ChallengeOne more week left of strict paleo, take this week to figure out what nutiriton plan you will be staying with for the remainder of the challenge. The supplemental workout for this week is:
21-15-9
Thrusters 65#/45#
3-2-1
Rope Climbs

NO YOGA this week! Yoga will resume on Thursday February 6th at 6p. 

Dynamic Warm-Up-Mobility
Prepare for…

Strength– 5×3 OHS Find todays heaviest 3 reps @ 70-80% 1RM
5 x 3 Weighted Dips 
Rest 1:30-2 min between sets

WOD : “Duo 
5 Min Amrap of:
3 Squat Cleans 135/83 115/63 95/45
5 Dips 

Rest 2 minutes

5 Min Amrap of:
3 Power Snatch 135/83 115/63 95/45
5 Burpees over bar

*Team cool down:  5-7 min

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

Rest recover 5min then: *
3 Rds of:
3 Dead Lifts 315/213 or 70% 1RM
5 Muscle Ups
100m Sand bag carry run 55/40
Rest 60 seconds

Watt Bike or Row for 8-12 minutes at 65-75% 

CF Endurance:
Row 10x150m Sprints 2:1 rest.

5,3,2  Squat @90% 1 RM

Then

8 min AMRAP
3 x Cleans @ 70% 1RM
5 x Pull Ups 

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