Blog - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

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What made you decide to start CrossFit?

We had both been running for a few years and Jeff did a Spartan Run.  We were really interested in learning more about CrossFit.   We started following the CrossFit website and trying to do the workouts at home.  Right after that, we found a Living Social Deal to try CrossFit at Strongpoint.  We both signed up in June of 2012 and loved it!

Molly:  Because (Mom and Dad) do it.

Natalie :  It looked fun, and I was curious.

What results have you seen or goals have you achieved?

Jeff:  I have run the Gate River Run for the past 7 years.  During my first year at CrossFit, I really wasn’t running much outside of WODs.  Yet, I improved my time at the Gate by 22 minutes.

Angela:  I just completed my first Open workout.  I did it scaled, but am so excited that I was able to do it.  I also just participated the Takedown Challenge and was able to lose weight and develop better nutrition habits.

What do you like best about the gym?

Jeff:  Great Coaching and the strong sense of community.

Angela:  I think the spirit of community at Strongpoint is amazing!  Everyone is so encouraging and supportive of one another, no matter what level athlete you may be.  I think the positive environment at Strongpoint is a direct reflection of Ryan’s genuine desire to help everyone be better.

Molly:  I like working out with my friends.

Natalie:  The Coaches are nice.

What is your favorite exercise or WOD?

Jeff:  Burpees.

Angela:  Thrusters, squats, and cleans.

Molly: Jumping pull-ups and rope climb.

Natalie:  Says her ideal workout would be rounds of 5 burpees, 10 Monkey Hangs, and 4 box jumps.

What is your least favorite exercise or WOD?

Jeff:  Wall balls.

Angela:  A toss-up between dips and snatch!  I secretly cherry picked around snatch for my first 2 years at Strongpoint.

Molly:  Atomic Sit-ups.

Natalie:  Atomic Sit-ups and kettlebells (they are just too heavy!)

What motivates you to show up day after day?

Jeff:  Every day is a challenge.

Angela:  I love that every workout is a challenge and I just feel better on the days I do CrossFit.

What negative thoughts hold you back from being your best?

Angela:  I worry about injury (occupational hazard).  CrossFit is definitely a head game for me.  I often find myself giving up before I start a lift because I’ve already decided I won’t be able to do it.  I’ve learned not to count up weight on the bar as I’m working toward a max lift until I’m done.  I do better thinking about it as only a couple more pounds than thinking about the total weight.

Jeff: “I can’t lift that.”

What has been your most memorable moment at Strongpoint CrossFit?

Jeff and I have always enjoyed working out together at Strongpoint.  Now, being able to share CrossFit with our girls is so wonderful. We are watching them get stronger and more confident as they learn new movements and skills.  I am so glad that Strongpoint has added the kids programs.  Michelle and Liz are amazing with the kids!

What has been your least favorite moment at Strongpoint CrossFit?

Angela:  I really haven’t had a least favorite moment.  But, there was one workout right after I started when I was the only one in class, on a Hero WOD Friday.  I think the workout was “Brenton.”   I had Ryan’s undivided attention as I bear crawled and broad jumped up and down the parking lot for what seemed like an eternity.  I still hate bear crawls!

Jeff:  Definitely the year I competed in the Open and scored a 1 in an AMRAP of Clean and Jerks and Chest to Bar.  The Rx weight was 135-my 1 rep max.

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

(Angela and Jeff) At our heaviest, we each weighed close to 200 pounds.

What is your favorite quote from Strongpoint CrossFit?

Jeff:  “I’m tired of looking like a busted can of biscuits.” -Rox from the quote board.

Angela:   “It’s your nickel.” – Ryan Miller

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

Jeff:  A muscle up!

Angela: I want to be able to do chest-to-bar pull-ups unassisted and to do more workouts Rx.

Molly:  To be able to do atomic sit-ups.

Natalie:  To be able to do a handstand.

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

Jeff:  Don’t get discouraged by difficult movements.

Angela:  Stick with it.  It’s amazing how quickly you will get better and stronger.

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

Jeff:  It’s a great workout in a great environment.

Angela:  Try it and you will be addicted.

Molly:  Just Go!

Natalie:  CrossFit is fun.

Coach’s Comments: Angela and Jeff are some of the last remaining OG’s from the much fabled “Old Gym” down the street.  As they mentioned, they came to us in the summer of 2012 as part of a Living Social promotion that we had run that spring.  Here we are nearly four years later and their daughters, who were really young back when Angela and Jeff started, have become two of our most consistent CrossFit Kids members.  The Kobys were early adopters of the Kids program and have become two of the most enthusiastic supporters.  It’s not at all uncommon to have one or both parents and both girls training on the floor at one time.  Angela and Jeff have both performed exceptionally well in gym nutrition challenges including Angela’s most recent standout performance in the TakeDown Challenge where she finished in first place of the fourteen competitors.  It’s been extremely rewarding working with the family and seeing the positive impact of CrossFit on their lives.  We look forward to continuing to work with them and helping them achieve their goals in the future!


Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

Three rounds:

10 Arch/Hollows

10 Push Ups

10 Step Ups

Mobility: smash party, shooter’s choice

Maximum Effort

Floor Press (20 minutes to establish max effort single)

Metcon

Metcon (Time)

50 Calorie Row

40 Burpees

30 Handstand Push Ups

20 Box Jumps (30/24)

10 Bar Muscle Ups
*Modify bar muscle ups with 2:1 chest to bar pull ups, jumping bar MU, or banded bar MU

Accessory Work

Dumbbell Bench Press (3×12)

Strict Ring Dips (3x max reps EOMOM)

Hollow Rocks (3×25)

Wall Walk (1×10)

Cash Out

Plank (3×1 minute hold)

Extra Credit

Metcon (Time)

400m Farmer Walk

90/70

*Load Farmer Walk Handles with 35/25


Strongpoint CrossFit – CrossFit

Warm-up

3 minutes Cardio

Three rounds:

5 RDL

5 Hang Power Clean

5 Front Squat

5 STOH

Mobility: smash party, super front rack

Maximum Effort

Hang Clean (1 Hang Clean EMOM for 15 minutes)

Accessory Work

Shoulder Press (5×3 every third minute (E3M) @ 90%+)

Barbell Row – Wide Grip (3×8 Heavier than last week)

Weighted Pull-ups (25# Dumbbell E3M)

Strict & Kipping HSPU (1 max set)

Complete one max set strict and then continue with as many kipping as possible
Note strict & kipping reps completed

Metcon

Metcon (Time)

Five rounds for time:

15 Toes to Bar

10 Deadlift (165/110)

5 Power Cleans

Cash Out

Banded Face Pulls (1×50)

Note band size

Extra Credit

25m Sled Push/50m Run AMRAP 10 (AMRAP – Rounds)

10 minute AMRAP

25m Sled Push (180/135)

50m run

Strongpoint CrossFit – CrossFit

Warm-up

4 rounds:

:15 Jumping Jacks

:15 Air Squats

:15 Push Ups

:15 Sit Ups

4 rounds:

:15 Front Plank

:15 Side Plank

:15 Side Plank

:15 Glute Bridge

Mobility: Smash Party, Oly Wall

Maximum Effort

Back Squats + Chains (20 minutes to Max)

Do not count chain weight into total.

Accessory Work

Overhead Squat (3×6)

Snatch Grip Deadlift (3×8 heavier than last week)

Glute Ham Raise (3×20)

Metcon

Metcon (Time)

27-21-15-9

Kettlebell Swing (1.5/1)

Thruster (95/65)
*16 minute cap.

Cash Out

Banded Good Mornings (1×50)

Note band size.

Extra Credit

Metcon (3 Rounds for reps)

Three x 2-minute max calorie row

Rest 2 minutes between efforts

Strongpoint CrossFit – CrossFit

Warm-up

3-4 minutes cardio

*Pick up the pace last minute*

Three rounds:

3 OH Lunges

2 Burpees

3 OH Lunges

2 CTB or Pull Ups

*Escalate weight for lunges each round up to work weight for the WOD.*

Mobility: Shooter’s choice with emphasis on shoulders, hips, and thoracic spine.

Metcon

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Masters 55+ (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Masters Scaled 55+ (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Walking Lunge

8 Bar Facing Burpees

25 Ft. Walking Lunge

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

8 Overhead Lunges (45/35, in place)

8 Plate Hop Burpees

8 Overhead Lunges (in place)

8 Chest to Bar Pull Ups

Extra Credit

Weighted Toes to Bar (10 x 3-5 Every 45 seconds)

Toes to Bar + Ankle Weights

Metcon (No Measure)

2K row

800m sled drag (90/70)
Nice and easy to flush!

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

Three rounds:

5 Broad Jumps

10 Overhead Squats

15 second Handstand Hold

Mobility: smash party, keg drill

Maximum Effort

Hang Snatch (Above Knee, 15 minutes every minute on the minute)

Accessory Work

Snatch High Pull + Power Snatch (7×1)

Drop Snatch (6×2)

Overhead Squat (4×[email protected]%+)

GHD Situps (3×30 seconds on, rest 60 seconds)

Metcon

Metcon (Time)

21-15-9

Handstand Push Up

Power Snatch (115/75)

Cash Out

Banded Crunches

Note band size.

Extra Credit

Metcon (Time)

3 rounds:

200m Farmer Walk (90/70)

*Load Farmer Walk Handles with 2×35 or 2×25.

Metcon (No Measure)

Open Competitors!

Row 20-25 minutes at 70-75% effort
Mobilize Hips, Shoulders, and T-spine

Feel free to run through a round or two of the workout to get a feel for pacing and equipment set up. Don’t overdo it today! Save it for the big show tomorrow. 🙂

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

Two rounds:

10 Dumbbell Squats (High Hold)

10 DB Push Press

10 AbMat Sit Ups

Mobility: Smash Party, Bando Hip Extension

Dynamic Effort

Speed Back Squat (12×[email protected]% on :45 Straight Weight Only)

Accessory Work

Speed Deadlift (8×[email protected]% on :30 Straight Weight Only)

Pistols (4×30 seconds, rest 30)

L-Sit (3-5 max holds EOMOM)

Metcon

Metcon (Time)

400m run

21 Ball Slams (30/20)

21 Wall Ball (20/14)

400m run

15 Ball Slams

15 Wall Ball

400m run

9 Ball Slams

9 Wall Ball

Cash Out

Banded Good Mornings

Note band size.

Extra Credit

Metcon (Time)

3 rounds for time:

100m Sled Drag (180/135)

15 Hip & Back Extensions

https://www.youtube.com/watch?v=RDNIPcmP5vs

Strongpoint CrossFit – CrossFit

Warm-up

Two rounds:

50 single unders

20 double unders

3 strict pull ups

6 push ups

9 air squats

Mobility: smash party, shooter’s choice

Strength

Weighted Pull-ups (15 minutes to est. 1 RM)

Accessory Work

Close Grip Bench Press (6×2)

Weighted Dip (5×3)

Metcon

Metcon (Time)

Three rounds for time:

30 Target Burpees (6″ target)

25 Kettlebell Swings (2/1.5)

20 Chest to Bar Pull Ups

(20 minute cap. Every incomplete rep = 1 second added to 20 minutes).

Cash Out

Banded Tricep Pressdowns

Note band color

Extra Credit

Metcon (Calories)

10 rounds/minutes Assault Bike

30 seconds hard

30 seconds easy

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes Cardio

5 inch worm

6 perfect stretch

2 rounds:

8 Shoulder Press

8 Walking lunges

8 Step Ups (get your own box)

Mobility: Smash Party, Banded Shoulder Complex

Maximum Effort

Push Press (20 minutes to max)

Accessory Work

Shoulder Press (4×[email protected]%+)

Barbell Row – Wide Grip (3×10 AHAP)

Weighted Pull-ups (Wait until tomorrow. )

Strict & Kipping HSPU (1 set)

Complete one max set strict and then continue with as many kipping as possible

Bar Muscle-ups (3 max sets E3M)

*Transition of choice if no muscle ups

Metcon

Metcon (4 Rounds for reps)

AMRAP 4

5 STOH (95/65)

10 Front Rack Lunges (95/65)

15 Box Jumps

*Rest one minute/round

Cash Out

Band Pull Aparts (1×50)

Note band size

Extra Credit

25m Sled Push/50m Run AMRAP 10 (AMRAP – Rounds)

10 minute AMRAP

25m Sled Push (180/135)

50m run

Announcements

Fitness isn’t about being better than someone else. It’s about being better than you used to be.

Strongpoint CrossFit – CrossFit

Warm-up

Four rounds:

15 Seconds Goblet Squat

15 Seconds Mountain Climber

15 Seconds Bird Dog

15 Seconds Bird Dog (opposite side)

400m run or 500m row

Mobility: smash party, Oly wall

Maximum Effort

Hang Clean (15 minutes EMOM)

Accessory Work

Back Squat (4×[email protected]%+)

Snatch Grip Deadlift (3×10)

Glute Ham Raise (3×18)

Band Pull Through (1×50)

Note band size

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Scaled move from cleans back to rower

Cash Out

Hollow Rocks (3×20-25)

Extra Credit

Metcon (Time)

3x400m run

Rest 90 seconds between efforts
Wear a vest to make it really fun! (20/14)


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