Blog - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

Two rounds:

5 KB Thrusters/side

10 KB Swings

Smash Party, Banded Oly Wall

Weightlifting

Front Squat + Thruster (4×1(2+1)@60% of Front Squat 1RM)

Metcon

Omar (Time)

For Time:

10 Thrusters, 95#

15 Bar-Facing Burpees

20 Thrusters, 95#

25 Bar-Facing Burpees

30 Thrusters, 95#

35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here

Accessory Work

Halting Snatch (Build to a heavy single)

3 second pause at knee

Power Snatch (5 TNG Reps @70% of Halting Snatch)

Overhead Lunge (4×[email protected]% of CJ Max)

Dumbbell Row – Single Arm (3×10)

SS with chin up

Strict Chin Up (3×8-12)

SS with Row

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Pull Ups

10 Pushups

15 Air Squats

Smash Party, Banded OH

Skill

Handstand Pushup

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Rest until minute 20 before starting Griff.

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

Accessory Work

Power Clean (Build to a [email protected]%)

Power Clean (2×2 Drop [email protected]%)

Push Jerk (5×[email protected]%)

Back Squat + Mini Bands (4×[email protected]% (bar weight))

*Red bands

Single Leg Lateral Box Hop (4×3/leg)

SS with Back Squat

Extra Credit

Metcon (AMRAP – Reps)

Three rounds:

:30 Reverse Crunch

:30 Flutter Kicks

:30 Bicycles

:30 Side Plank
Rest 1 minute between rounds.


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Burpee Broad Jumps

7 Rope Knees to Elbow

9 Pushups

Smash Party, shooter’s choice.

Skill

Rope Climb!

*Wear long socks and/or long pants for the skill work and workout.

Metcon

Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here

Accessory Work

Snatch from Blocks above knee (8×1 EMOM @80%)

Set blocks so bar rests just above knee

Front Squat (Build to a [email protected]%)

Front Squat (2×2 Drop [email protected]%)

Dumbbell Box Jump (3×5)

SS with seated box jump

Seated Box Jump (3×5)

Start on a bench
SS with DB box jump

Pistols (3×12)

SS with GHR

Glute-Ham Raises (3×10)


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

*Hang onto your rope for the workout.

Three rounds:

3 Strict Pull Ups

5 Arch/Hollow

7 Barbell Thrusters

Smash Party, Squat Holds

Weightlifting

2 Cleans + 1 Jerk (4×1(2+1)@80% of 1RM E2:30)

Metcon

Foo (AMRAP – Rounds and Reps)

13 Bench Presses, 170#

Then complete:

20-Minute AMRAP of:

7 Chest-To-Bar Pull-ups

77 Double-Unders

2 Squat Clean Thrusters, 170#

28 Sit-ups
In honor of Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013.
To learn more about Foo click here
Rx ladies’ weight = 120.

Accessory Work

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

*Pause each rep

Push Press (4×[email protected]%)

Pair with Bent Over Row

Bent Over Row (4×8)

Pair with Push Press

Cal Strength Extension (3×12)

Pair with Dip

Weighted Dip (3×8)

Pair with CS extension

Extra Credit

Metcon (6 Rounds for reps)

6x400m
Rest 1:15 between intervals. Attempt to hold pace from last week.


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coach’s choice

Metcon

Collin (Time)

6 Rounds for time:

400m Sandbag Carry

12 Push Press, 115#

12 Box Jumps, 24″

12 Sumo-Deadlift High-Pull, 95#
In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010
To learn more about Collin click here
Rx Sandbag weights are 50/35. Rx women’s measures are 75# for Push Press. 20″ box, and 65# for SDHP

Scaled Collin (Time)

6 rounds for time:

400m Sandbag Carry (40/25)

12 Push Press (95/65)

12 Box Jumps (24/20)

12 Sumo Deadlift High Pull (75/55)


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Knees to Elbow

10 Pushups

15 Air Squats

Smash Party, Banded OH

Weightlifting

Shoulder Press (20(ish) minutes to est. 1 RM)

Metcon

Metcon (Time)

Three rounds for time:

60 Double Unders

40 Wall Ball (20/14, 10’/9′)

20 Toes to Bar

Accessory Work

Snatch Grip Deadlift to Power Position + Low Hang Snatch (5×[email protected]%+)

Target 5-10# increase from last week.

Clean with Pause at Knee (4×[email protected]%)

Pause 2 seconds at knee

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

*Pause 3 seconds on first rep of each set. Target 5-10# increase from last week.

Dumbbell Row – Single Arm (2×10)

Extra Credit

Metcon (Time)

Six rounds for time:

50′ Yoke Carry (365/255)

6 Burpees

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Clean Grip RDL

5 Hang Power Clean

5 Front Squat

5 Push Press

5 Arch/Hollow

Smash Party, Super Front Rack

Weightlifting

Power Clean + Hang Clean + Push Jerk (4×1(1+1+1)@70%+ of CJ 1RM)

Target 5-10# increase from last week.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 Chest to Bar Pull Ups

300m run

Accessory Work

Romanian Deadlift (4×[email protected] 1RM)

Dumbbell Split Squat (2×8/leg)

SS with Seated Box Jump

Seated Box Jump (2×5)

Start on a bench
SS with DB Split Squat

Extra Credit

Metcon (6 Rounds for time)

2 rounds:

1000m run

Rest 3 minutes between efforts

2 rounds:

400m run

Rest 2 minutes between efforts

2 rounds:

200m run

Rest 1 minute between efforts

What made you decide to start CrossFit?

My friend Alli did. She had invited me to bring a friend day for at least a solid year before I decided to come on a whim. I was out of shape and lazy and thought maybe CF would be motivating, especially with a friend there. 

What results have you seen or goals have you achieved?

Next month I will have been a Strongpoint member for a year. In that time I have made a lot of progress with weightlifting. I had never touched a barbell until CrossFit and holding it makes me feel like a badass, even if it’s only #50. I also have learned movements I never thought I could do like toes to bar and handstand pushups (with mats, but working on it!) I’ve also lost ten pounds which is pretty cool.

What do you like best about the gym?

Blitz.*

What is your favorite exercise or WOD?

I really like sumo deadlift high pulls, handstand pushups, rope climbs, and rowing. I enjoy chipper WODs.

What is your least favorite exercise or WOD? 

Karen. Anything with wall balls, running, or thrusters.

What motivates you to show up day after day? 

Probably the text Alli sends me everyday that says “4:30 CF?”. She holds me accountable if I take more than a day off. If I take too much time off, I feel stressed and feel like I need to exercise. It’s therapeutic to be there.

What negative thoughts hold you back from being your best? 

Sometimes I get discouraged by movements that seem too complex or require more strength than I have. Sometimes I get really behind in a WOD and it gives me anxiety that I’ll be dead last. Both of those things get in my head occasionally and psyche me out.

What has been your most memorable moment at Strongpoint CrossFit? 

Competing in Festivus. Having other members show up and support with the element of competition made it super fun and encouraged me to push myself. It was cool to represent Strongpoint and we placed 4th!

What has been your least favorite moment at Strongpoint CrossFit? 

When I ate a fish filet meal from McDonalds ten minutes before class (sorry Liz).

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

I’m an avid letterboxer. It’s like a worldwide hide and seek thing. I’ve been doing it for over ten years and it’s one of the coolest hobbies ever.

What is your favorite quote from Strongpoint CrossFit? 

“This is an elegant triplet” -Ryan, introducing any triplet**

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

I want to string double unders, be able to do pistols, and get kipping pull-ups.

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

Take your time and try to get the form down. Don’t worry about using lighter weights or going slow. Don’t compare yourself to others.

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

Just come! Everyone will be nice and everything can be scaled to your level. Don’t be intimidated.

Coach’s comments: As she mentioned, Carly came to Strongpoint on a bring a friend day about a year ago.  I very distinctly remember her looking like she was very near the point of passing out or death and continually checking on her throughout the session.  Surprisingly, she emailed me within a couple of days to find out more about membership and getting started.  Her first couple of weeks in the gym brought similar results, but she persevered and has developed so significantly in her fitness that she was able to compete for the first time last month. Her hard work also paid off last month as Carly was able to set new personal records in the snatch, back squat and deadlift.  Additionally, Carly always has a positive attitude and willingness to try new, more difficult skills.  It has been rewarding to watch her progress so far in a year and we look forward to seeing her continue to grow in the future!      

*This is at least the second time Blitz was named as a Spotlight Athlete’s favorite part of the gym (among numerous mentions).
**An elegant triplet refers to a three-exercise workout that includes one monostructural aspect, one weightlifting aspect, and one gymnastics aspect.  Ryan does not introduce every triplet as an elegant triplet, but does generally point it out when a triplet is, in fact, elegant.


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

2 Perfect Stretch

3 Inch Worms

7 KB Swings

9 KB High Pulls

Smash Party, Posterior Chain Floss

Weightlifting

Deadlift (20(ish) minutes to build to a max effort single)

Target 10-20# increase from last week.

Metcon

Metcon (AMRAP – Reps)

Four three-minute rounds for reps of:

500/400m row

5 Burpees

AMRAP Russian Kettlebell Swings (2/1.5)

Accessory Work

Cluster (Build to a single @75% of CJ max)

Squat Clean into Push Press from floor

Cluster (2×2 Drop Set @85% of single)

Squat Clean into Push Press from floor

Front Squat to Box (4×[email protected]%+)

Quick pause on box before standing up.
Target 5-10# increase from last week.

Barbell Step Up (4×8/leg)

12″ box

Extra Credit

Metcon (Time)

5-4-3-2-1 Ring Muscle Up

25-20-15-10-5 GH Sit Up

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Tall Muscle Snatch

5 Snatch Grip Push Press

5 Overhead Squats

5 Pressing Snatch Balance

Smash party/keg drill, couch stretch

Weightlifting

Power Snatch + Snatch (6×1(1+1) E2:30)

Start first round at 70% of Snatch 1RM and build to a heavy single set of 1+1

Metcon

Metcon (Time)

Three rounds for time:

9 Power Snatch (95/65)

6 Overhead Squats

200m run

6 Power Snatch

9 Overhead Squats

200m run

Accessory Work

Jerk Grip Isometric Holds (3x:[email protected]% of body weight)

SS with farmers carry

Farmer’s Carry (3x100m walk)

SS with Jerk Grip OH Hold

Staggered Stance Good Morning (2×10)

SS with barbell retract & row

Barbell Retract & Row (2×10)

Protract & retract shoulders before completing row each rep
SS with staggered stance good morning

Extra Credit

Metcon (3 Rounds for time)

3x1000m row
Row lightly for three minutes between sets


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