Blog - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

Blog

What made you decide to start CrossFit? 

I played football all growing up and in college.  Working out was more of a job once I was in college, and it became much less fun.  Once I graduated and went into law enforcement, I was introduced to CrossFit for the first time at the police academy.  I really enjoyed it.  I was very impressed with how hard the workouts were, even though they were much shorter than the conventional workouts I had been used to.  I also liked how quickly the results seemed to come versus the old style of working out.  Lastly, I truly enjoyed the variety in the workouts and the competitive component of CrossFit.  I stopped doing CrossFit once I graduated the police academy.  Over 7 years later, I was bummed because I really out of shape.  My buddy knew Ryan Miller and told me about his gym.  I decided to sign up because I knew I would enjoy it, I knew it would be hard, and I knew I would likely get immediate results.

What results have you seen or goals have you achieved? 

So, when I first signed up (a few years ago now), I didn’t get lasting results because I just didn’t stick to a consistent schedule.  I would come a few times a week, then stop for a few months, and then start back at the bottom again.  However, over the past year and a half, I have reached the goal of averaging at least 3 times a week in the gym, I have rearranged some body weight into a much leaner, and more fit frame, I feel much healthier than I did 7 years ago as a police officer, and lastly, I have improved in many of the exercises that I wouldn’t dare try before CrossFit.

What do you like best about the gym? 

Everyone is very encouraging, no matter what your skill level is.  Everyone knows I really don’t get bothered by what folks think, so it doesn’t affect me too much either way.  But, at some gyms people can be very cliquey and not welcoming at all.  That can be a huge turn off for people trying something new.  Here at Strongpoint, everyone has your back and is always looking to motivate you.

What is your favorite exercise or WOD? 

I would say full snatches.  Probably because it was the most difficult and foreign exercise to me when I started out, but now I have improved on this lift quite a bit.

What is your least favorite exercise or WOD? 

Back squats.  It brings me back to college football when back squat day would be like a whole afternoon or morning workout, and it always takes so much out of me.  I do have a long way to go down you know…

What motivates you to show up day after day? 

Knowing that my wife is better than me at CrossFit and I need to try and keep up.  I am also motivated by the fact that once you start making personal gains and changes to your body, you don’t want to lose them by not showing up.

What negative thoughts hold you back from being your best? 

Not so much thoughts, but my lack of preparation before my workouts.  This includes lack of sleep, bad eating habits, and not drinking enough fluids.  These are such huge factors that I take for granted too often, and pay for them when I’m struggling in the gym.

What has been your most memorable moment at Strongpoint CrossFit? 

Beating Stephan in the Open competition last year.  Just kidding man.  Now he’s really going to be ticked off.  He’s way better than me.  But seriously, my most memorable moments have probably been just doing well in a couple of the WOD’s in the two competitions that I was in this past year.  I was surprised by performing better than I expected.

What has been your least favorite moment at Strongpoint CrossFit? 

Being injured recently and not being able to train like I want.  The injury was my fault too, not because of CrossFit.

What’s one thing that no one at the gym knows about you?

I took tap, jazz, and ballet dance for several years when I was younger.  Yeah, yeah.  Go ahead and laugh at me.

What is your favorite quote from Strongpoint CrossFit?

“Or just do whatever you want!”  -Ryan Miller when he’s grumpy and trying to coach folks that might not be paying attention like he wants them to.

What do you want to accomplish with your training in the next year?

I would like to be able to do some consistent bar muscle ups, and maybe a ring muscle up.

What advice would you give to someone who just started out? 

Just show up!  Seriously.  If you just keep coming, you will absolutely get better, no matter what.  The CrossFit model is made for you to improve as long as you just keep coming.

What advice would give to someone who was on the fence about starting? 

Don’t let the seemingly intimidating, weird “cult-like” atmosphere keep you from starting on a personal fitness journey that will instantly improve your health and physical fitness.  It can seem intimidating by all the crazy movements, the equipment, the clothes, and all the dumb jargon and competition talk.  But, if you simply show up and give it a shot, you just might get hooked yourself.  Oh, and your body will absolutely thank you.  So may your husband, wife, girlfriend, boyfriend, or future significant other.  See you at the gym!!

Coach’s comments: Matt (a.k.a. Meano, a.k.a. Captain Meno) originally started with us during the winter of 2012 in the fabled “old building” thus qualifying him as a Strongpoint OG.  While always athletic, he was never able to train as consistently as he wanted due to work and family obligations.  That is, of course, until about the last 18 months when he really renewed his commitment to fitness.  Oddly enough, he’s probably made more progress in terms of strength, ability, and body composition than he did during his first four years.  We have seen his max lifts steadily increase and he has developed much greater capability with his gymnastics skills.  Additionally, he used to refer to himself as “Dead Last Meano,” but his improved attendance has also improved his ability to perform on conditioning workouts as well.  He competed in the 2017 CrossFit Open this year, which was his first venture into competitive CrossFit, and was able to complete most of the workouts as prescribed.  Above all, Matt has a great attitude and has always been very coachable.  There is never any ego when one of the coaching staff is working with him.  He has a genuinely warm personality and is one of those people that simply never complains or quits.  He’s become a real ambassador for the program and we look forward to continuing to work with him and his family in the future!


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coach’s choice!

Metcon

Metcon (Time)

Partner WOD!

Four rounds for time of:

400m Sandbag/Log Carry

15 Burpees over Sandbag/Log

15 Sandbag/Log Clean & Jerk


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Wall Ball Toofers

*Practice timing

10 KB Swings

Smash Party, Couch Stretch

Weightlifting

Back Squat (4×[email protected]%+ E3M)

Target 10# increase from last week

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

30 Double Unders

8 Wall Ball Toofers (20/14)

8 Ring Dips
Rest three minutes between pieces. Toofers: https://www.youtube.com/watch?v=DQwrl7ZajTg

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

150m row

8 Burpees Over the Rower

8 OH Walking Lunges (45/35)

Accessory Work

Torokhity Snatch Complex (5×[email protected]%+ of Snatch 1RM)

1 Snatch + 1 Snatch Balance + 1 Overhead Squat
Target 5-10# increase from last week.

Front Rack Lunge (4×8 Steps)

Target 5-10# increase from last week

Dumbbell Row – Single Arm (2×8/arm)

SS with Glute Ham Raise

Glute-Ham Raises (2×10)

Extra Credit

Metcon (3 Rounds for time)

Three rounds:

1600m run
Rest 3-5 minutes as needed between efforts.


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds

5 PVC Pass Throughs (Standing)

5 Overhead Squats

5 PVC Pass Throughs (Squatting)

5 Snatch Balance

Smash party/keg drill, banded OH

Weightlifting

Snatch (6×[email protected]% E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Five rounds for time:

12 Dumbbell Snatch (70/50)

15 Box Jump Overs (24/20)

Accessory Work

Clean (4×[email protected]%)

Target 5-10# increase from last week.

Push Press + Push Jerk (4×1(2+1)@60%)

Target 5-10# increase from last week.

Yates Row (2×10)

Underhand Grip
Superset with Dip

Weighted Dip (2×10)

SS with Yates row

Extra Credit

Muscle Up Complex (5 Sets)

1 Strict Muscle Up

3 Kipping Muscle Ups

5 Ring Dips

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

600m run

Two rounds:

3 Kickstands

5 Strict Pull Ups

7 Pushups

Smash party, super front rack

Weightlifting

Power Clean + Thruster (5×1(1+3)@65% of CJ max E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

30 Handstand Pushups

30 Chest to Bar Pull Ups

600m run

20 Handstand PUshups

20 Chest to Bar Pull Ups

600m run

10 Handstand Pushups

10 Chest to Bar Pull Ups

Accessory Work

Muscle Snatch (5×[email protected]% of Snatch 1 RM)

Target 5-10# increase from last week.

Front Squat (5×[email protected]%)

Target 5-10# increase from last week.

Depth Jump (3×5)

Superset with Iso Back Ext

Isometric Back Extension (3x:30)

Add resistance if :30 is easy. SS with Depth Jump.

Extra Credit

Metcon (Time)

400m Sandbag Run (80/50)

300m Bucket Brigade (50/35)

200m Dumbbell Farmer Walk (70/55)

100m H2H Rope Sled Pull (90/60)

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

15 Banded Good Mornings

12 KB Swings (light)

9 Calorie Row

Smash Party, Post Chain Floss

Weightlifting

Sumo Deadlift (Build to a [email protected]%+)

Target 10# increase from last week

Sumo Deadlift (1×5 Drop Set @90% of triple)

Metcon

Metcon (Time)

40 Calories Assault Bike

60 Calories Rower

*80 Kettlebell Swings (2/1.5)
*Complete 5 burpees every time you set the kettlebell down. And since someone will ask, you MAY NOT rest the kettlebell on your foot. :)

Accessory Work

Power Clean (Build to a single @85%+)

Target 5-10# increase from last week

Power Clean (3×2 Drop Set @90% of single)

Back Squat (Build to a [email protected] 80%+)

Target 5-10# increase from last week

Back Squat (1×5 Drop [email protected]% of triple)

Banded Pushups (2×10)

Superset with Reverse Band Pull Up

Reverse Band Pull Up (2×10)

Note band size.
SS with banded pushup

Extra Credit

Metcon (8 Rounds for time)

8 rounds, each for time of:

300m run
Rest 1 minute between intervals


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Front Squats

5 Overhead Squats

5 Arch/Hollow

5 Arch/Hollow Plus

Smash Party, Oly Wall

Weightlifting

3 Second Pause Front Squat (4×[email protected]%+)

Target 5-10# increase from last week

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

200m run

9 Front Squats (115/80)

15 Pull Ups

200m run

9 Overhead Squats

15 Toes to Bar

Accessory Work

Snatch from Blocks above knee (5×[email protected]%+)

Set blocks so bar rests just above knee
Target 5-10# increase from last week

Split Jerk (4×[email protected]%)

Target 5# increase from last week

GHD Situps (2×20)

Superset with Single Leg RDL

Single Leg RDL (2×10/leg)

Extra Credit

Metcon (Distance)

30 minute Assault Bike
Set a manageable pace and hold RPMs for entire piece.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coach’s choice!

Metcon

Metcon (AMRAP – Reps)

Partner WOD!

Ten three-minute rounds for reps of:

400m run

Burpee Box Overs
The workout will be you go-I go format. One partner will complete each three-minute period before rotating. The score will be the total reps completed for the pair.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

*Hang onto your rope

Two rounds:

5 Pull Ups

10 Pushups

15 Air Squats

:15 Sampson/Side

Shooter’s Choice!

Metcon

Terrible 20s (Time)

20 Wall ball shots (20/14, 10’/9′)

20 Sit-ups

20 Box jump (24/20)

20 Push-ups

20 Cleans (135/95)

20 Double-unders

20 DB Thrusters (35/25)

20 Pull-ups

20 Overhead Squats (95/65)

20 Kettlebell swings (1.5/1)

20 Push Press (95/65)

20 Ring Dips

20 Sumo Deadlift High Pull (95/65)

20 Burpees

20 Back Squats (135/95)

20 GHD sit-ups

20 Walking Lunges

20 Deadlift (135/95)

20 Knees to elbows

20 Front Squat (135/95)

Accessory Work

Sumo Deadlift (Build to a [email protected]%)

Sumo Deadlift (2×5 Drop Set @90% of triple)

Power Clean (Build to a single @85%)

Power Clean (3×2 Drop Set @90% of single)

Back Squat (Build to a [email protected] 80%)

Back Squat (2×5 Drop [email protected]% of triple)

Banded Pushups (2×10)

Superset with Reverse Band Pull Up

Reverse Band Pull Up (2×10)

Note band size.
SS with banded pushup

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Kettlebell Deadlift

5 KB Swings

10 Pushups

10 Jumping Air Squats

Smash Party, Couch Stretch

Weightlifting

Back Squat (4×[email protected]%+ E3M)

Target 10# increase from last week

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 Deadlift (185/125)

15 Lateral Burpees

400m run

Accessory Work

Torokhity Snatch Complex (5×[email protected]%+ of Snatch 1RM)

1 Snatch + 1 Snatch Balance + 1 Overhead Squat
Target 5-10# increase from last week.

Front Rack Lunge (4×8 Steps)

Target 5-10# increase from last week

Dumbbell Row – Single Arm (2×8/arm)

SS with Glute Ham Raise

Glute-Ham Raises (2×10)

Extra Credit

Metcon (Time)

Three rounds:

100m Dumbbell Farmer Walk (70/50)

100m Sled Pull (185/135)


1 2 3 4 97