Blog - Strongpoint CrossFit

Blog

07 Jan / 2016

1/8/2016

Announcements

We are holding a Fight Gone Bad PR Challenge from 9:00-11:00 am on Saturday, January 16th. All ability levels welcome! Let’s crush some PRs!

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

Two rounds of:

5 Strict Pull Ups

10 Push Ups

10 Walking Lunges

Mobility: Smash Party, Lateral Opener

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
*This workout will run on a 35 minute continuously running clock (7 minutes/round).

**Scale to something where you can get a minimum of 6-8 reps/exercise/round.

***Push yourself! These should be

max efforts. But don’t push so hard you fall off the pull up bar onto your head.

****70% body weight is Rx for women.

Accessory Work

Dumbbell Overhead Press – Seated (3×12)

Dumbbell Row – Single Arm (3×12)

Reverse Band Pull Up (3×6)

Note band size.

McGill Crunch (10×10 seconds)

Cash Out

1000m Row (Time)

Max Effort 1000m Row

06 Jan / 2016

1/7/2016

Announcements

We are holding a Fight Gone Bad PR Challenge from 9:00-11:00 am on Saturday, January 16th. All ability levels welcome! Let’s crush some PRs!

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Three rounds

3 Burpees

6 Goblet Squats

9 Kettlebell Swings

Dynamic Effort

Speed Back Squat (12×[email protected]%+Band Tension on :45)

Accessory Work

Speed Sumo Deadlift (8×[email protected]%+Band Tension on :30)

Bulgarian Split Squat (Barbell in Back Rack, 3×16 (8/leg))

Specify dumbbell or barbell

Pistols (3×20 (10/leg))

Metcon

Metcon (Time)

Three rounds for time of:

15 Front Squat (135/95)

15 Lateral Burpee

Cash Out

Hollow Rocks (3×15-20, rest :90)

05 Jan / 2016

1/6/2016

Announcements

We are holding a Fight Gone Bad PR Challenge from 9:00-11:00 am on Saturday, January 16th. All ability levels welcome! Let’s crush some PRs!

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes jump rope

-Make three attempts to do a double under if you don’t have them. Do 15 at the top of minute 2 and minute 3 if you do.

Three rounds:

5 Shoulder Press

5 Push Press

5 Broad Jumps

Dynamic Effort

Push Jerk (10×2 [email protected]% of 1 RM)

Accessory Work

Tate Press (Dumbbell) (3×12)

Dumbbell Rollback Extension (3×15)

Weighted Dip (3×5)

Back Extension (3×15, rest :90)

Metcon

Metcon (Time)

4 rounds for time of:

400m Run

50 Double Unders

Cash Out

Banded Tricep Pressdowns (1×100)

Note band color

04 Jan / 2016

1/5/2015

Announcements

Happy New Year! We are looking forward to another great year for the Strongpoint community in 2016!

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Two rounds

10 hollow rocks (or tuck rocks)

10 arch hollows

10 overhead squats (PVC/BB)

Mobility: Smash Party/Keg Drill, Banded OH

Dynamic Effort

Three-Position Snatch Complex (1 Complex EMOM for 8 minutes @65-75% of 1rm.)

1 Hang Snatch (above knees), 1 Hang Snatch (below knees), 1 Snatch

Accessory Work

Push Press (3×[email protected]%+)

Pendlay Row (3×5, superset with Press in Snatch)

Press in Snatch (3×5, superset with Pendlay Row)

Ring Rows (3×15, rest :90)

GHD Situps (3×20)

Cash Out

Metcon

Metcon (AMRAP – Reps)

3 minute AMRAP

1 Bar Muscle Up

1 Power Snatch (115/75)

2 Bar Muscle Ups

2 Power Snatches

3/3, 4/4/, 5/5…

*Rest 2 minutes.

Metcon (AMRAP – Reps)

4 minute AMRAP of:

2 Chest-to-Bar Pull Ups

2 Power Snatch (95/65)

4 Chest-to-Bar Pull Ups

4 Power Snatch

6/6, 8/8, 10/10…

Rest 2 minutes.

Metcon (AMRAP – Reps)

5 minute AMRAP

3 Pull Ups

3 Power Snatch (75/55)

6 Pull Ups

6 Power Snatch

9/9, 12/12, 15/15…

Donezo.

Banded Face Pulls (1×50)

Note band size

03 Jan / 2016

1/4/2016


Announcements

Happy New Year! We are looking forward to another great year for the Strongpoint community in 2016!

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Two rounds:

2 Perfect Stretch

3 Inch Worms

10 Kettlebell Swings

:30 handstand hold

Mobility: Smash Party, Posterior Change Floss

Maximum Effort

Deadlift (20 minutes to max)

Accessory Work

Front Squat (3×[email protected]%+)

Overhead Lunge (3×12(6 each leg))

Good Mornings (3×8)

Glute Ham Raise (3×15 + Band Tension)

L-Sit (3 max sets, rest :90)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Cash Out

Banded Hamstring Curls (1×100. Break into sets as necessary.)

Note band size.

What made you decide to start CrossFit?
I was sick of being lazy and overweight and was looking for something more than running. Mike Eddins convinced me to come try it out one day and I’ve been hooked ever since.

What results have you seen or goals have you achieved?
I started out CrossFit weighing around 235lbs. With a combination of CrossFit and proper nutrition, I’ve lost around 60lbs. I also have a herniated L5 and a bulging L4 (my back is all messed up) and since I’ve started working out regularly, I have no more back pain. Not to mention all the energy in my everyday life that I didn’t have before.

What do you like best about the gym?
I love that it’s never easy, nor will it ever be easy. No matter if you’ve been doing it for years or just starting, at the end of the hour, you are feeling it. There’s always a technique to improve, a previous time to beat, etc. It will never get boring, which is super important for my ADD mentality.

What is your favorite exercise or WOD?
All the exercises/WODs, make me scared and mildly nauseous. If I had to pick though, I’m starting to like WODs that involve pull-ups and rope climbs. I don’t mind running, either. Especially when in a class full of short-legged people.

What is your least favorite exercise or WOD?
Anything that involves thrusters, or looks like a thruster, or rhymes with thruster. I hate those things…..a lot. When Ryan programs them, I secretly hope to myself that he doesn’t have that great of a day.  

What motivates you to show up day after day?
I truly enjoy the entire experience. From the friendships I’ve made, to getting my day started with a proper workout. Plus the results I get, physically and mentally, also contribute to who I am as a business owner. Adding CrossFit to my routine has made me a far more driven person in general and that’s something I obviously want to keep going.

What negative thoughts hold you back from being your best?
I’m my own worst enemy when it comes to doubting myself. I get a specific weight stuck in my head, and then remember how hard that weight was for me to do. Then the next time we practice that particular lift, I get stuck on thinking I can’t lift heavier than what I did before. I let my brain get in front of my ability and that can be somewhat restricting at times.

What has been your most memorable moment at Strongpoint CrossFit?
The day I did a 305lb sumo deadlift. With the back problems that I have, I never would have thought that possible.

What has been your least favorite moment at Strongpoint CrossFit?
My very first day at Strongpoint was horrible. I thought I was going to pass out, cry and get sick all at the same time. I don’t even remember what the workout was; I just know it was a very sad day for me.

What’s one thing that no one at the gym knows about you?
When I was 12, I was attacked by a dog and for 3 years after that, I was terrified of them and couldn’t be anywhere near one. For those of you who don’t know, I’m a dog trainer.

What is your favorite quote from Strongpoint CrossFit?
“Squeeze the kitty.” That one killed me.

What do you want to accomplish with your training in the next year?
I would love to be able to Rx a workout. I don’t care which one. Just any of them. Then after I’m able to Rx something, I’d like to beat Andres at something. Again, I don’t care what it is. Just anything.

What advice would you give to someone who just started out?
Keep going. It’s very hard but if you stick with it through the first month or so, you will start absolutely loving it!

What advice would give to someone who was on the fence about starting?
When I first started hearing about CrossFit, I heard how horrible it was on the body and the high rate of injury that was caused by it. With the proper coaching and the right attitude, that couldn’t be farther from the truth. Do your research on the coaching staff, check your ego at the door, and you won’t regret your decision.

Coach’s Comments: Jason’s story is, without a doubt, one of my absolute favorite Strongpoint success stories.  As he stated, he started out with us in the fall of 2014 overweight, out of shape, with a bad back to boot.  One of the first things we did after he joined was to assign him some “homework” to start strengthening his core.  I checked in with him on the back pain every week or two for couple months after he joined and, sure enough, his back pain had largely subsided.  It’s amazing what happens to chronic back pain when you develop more strength, stability and mobility!  He also cleaned up his nutrition and transitioned from three classes a week to unlimited, which accelerated his results and helped him to drop right in the neighborhood of 60 pounds over the course of his first year.  His recent 305 pound deadlift made me extremely proud because Jason was very reluctant to lift 100 pounds off the floor a year ago.  Besides training dogs professionally, Jason also participates in competitive canine sports and his newfound fitness has helped him improve in his sport as well.  His story strikes a chord with me because it definitely meets the objective that I founded Strongpoint with in 2011 – to help regular people achieve a better life through improving their health and fitness.  His story also shows that anyone can start CrossFit, modify the workouts to their ability level, and significantly improve their health and fitness in a relatively short period of time.  He also proves once again that hard exercise + clean eating = results!  Jason has become one of the most consistent and positive members of our mid-morning classes and we are truly excited to continue working with him in the future!

31 Dec / 2015

New Years Eva


Announcements

Modified Hours this week! We will be running “New Years Eva” at 9:00 & 10:00 am only on 12/31 and open gym from 12:00-2:00 pm only on 1/1. We will resume regular class times on Saturday 1/2.

Please contact Ryan if you are a travelling CrossFitter and want to drop in to a class. (904) 654-3383

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

Two rounds of:

10 Kettlebell Swings (light)

10 Goblet Squats

10 Arch Hollows

Mobility: Shooter’s Choice!

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

Cash Out

Banded Good Mornings

Note band size.

30 Dec / 2015

12/30/2015


Announcements

Modified Hours this week! We will be running “New Years Eva” at 9:00 & 10:00 am only on 12/31 and open gym from 12:00-2:00 pm only on 1/1. We will resume regular class times on Saturday 1/2.

Please contact Ryan if you are a travelling CrossFitter and want to drop in to a class. (904) 654-3383

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

10 Step Ups

10 Shoulder Press (BB)

10 Step Ups

10 Push Press (BB)

Mobility: Smash Party, Banded Overhead

Maximum Effort

Push Press (Max Effort in 20 minutes)

Accessory Work

Close Grip Bench Press (3×8)

Bamboo Bar Bench (3×15)

Add 1+ kettlebell to each side

Band Pull Aparts (Superset with Bamboo Bar)

Note band size

GHD Situps (3×25)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

7 Shoulder to Overhead (125/85)

7 Burpee Box Overs

Cash Out

10 x 10 second Bird Dog (5 each side)

29 Dec / 2015

12/29/2015

Announcements

Modified Hours this week! We will be running “New Years Eva” at 9:00 & 10:00 am only on 12/31 and open gym from 12:00-2:00 pm only on 1/1. We will resume regular class times on Saturday 1/2.

Please contact Ryan if you are a travelling CrossFitter and want to drop in to a class. (904) 654-3383

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Three rounds:

5 Broad Jumps

10 Ring Rows

10 Air Squats

Mobility: Smash Party, Super Front Rack

Dynamic Effort

Complete one Power Clean, one Hang Clean every minute on the minute for 12 minutes between 65-85% of 1 RM. Add weight as necessary throughout the EMOM.

Accessory Work

Clean Pull (5×2)

Barbell Row (3×10)

Dumbbell Row – Single Arm (3×12/arm)

Hollow Rocks (3×15-20. Rest :90)

Metcon

Metcon (Time)

9-7-5

Ring Muscle Up

Power Clean (185/125)

Metcon (Time)

27 Ring Dips

9 Power Cleans (185/125)

21 Ring Dips

7 Power Cleans

15 Ring Dips

5 Power Cleans

Cash Out

Banded Crunches (1×100)

Note band size.

28 Dec / 2015

12/28/2015


Strongpoint CrossFit – CrossFit

Warm-up

Maximum Effort

Back Squat + Monster Mini Bands (5-3-3-2-2-1-1-1-1)

*Green bands

Accessory Work

Good Morning – Seated (3×8)

Reverse Hypers (3×15)

Glute Ham Raise (3×20)

GHD Situps (3×20)

Metcon (Time)

15 Overhead Squats (115/75)

15 Chest to Bar Pull Ups

50 Double Unders

12 Overhead Squats

12 Chest to Bar Pull Ups

40 Double Unders

9 Overhead Squats

9 Chest to Bar Pull Ups

30 Double Unders

6 Overhead Squats

6 Chest to Bar Pull Ups

20 Double Unders

3 Overhead Squats

3 Chest to Bar Pull Ups

10 Double Unders

Cash Out

Hollow Rocks (3×15-20)


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