Trish

I have been CrossFit certified since 2008, but it wasn’t until I found a home at CrossFit Longmont in 2012 that I put my certification to use. I love coaching at CFL, the other coaches and our members make working here a great experience. I love the challenge that doing CrossFit provides. I was bored with my workouts (and lack of results) until I stumbled on to CrossFit. My favorite WOD is Annie because I can knockout double unders. My least favorite is anything with thrusters or wall balls, those really get to me. Some day I want to be able to do a muscle up without assistants. Getting into CF can be rough, but it is worth the effort. I have never been happier with my body than I am now.For those who are new to CF or still thinking about it, I’d say its not about how you look. Its about how you perform.

Posts by Tricia


Saturday

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WU:

200m Run

5 Broad Jumps

5 min. Lax Ball Mobility on shoulders and scap

For Total Time (Time on the clock):

4 x 400m Sprint

*Rest 2 min. between rounds*

SCORE = Time that you see on the clock.

(The numbers on the CLOCK are the same numbers that you write on the board. It’s a really crazy concept.)

Not For Time:

3 x

10 Ring Dips

5 Over the Shoulder (Punching bag, or heavy Slam Ball)

20 sec L-sit Hold

 

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Friday Yay

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WU:

10 x :

Lunge, Spider lunge, Squat Jumps, Handstand hold, Bear crawl ><

SS:

E2MOM 12: (6 sets)

1 Squat Clean and Jerk

(Building up to a Heavy for the Day, starting at approx 55% of 1 Rep Max.)

FOR TIME:

100 Wall Ball Shots (10′ M&F)

EMOM including the first minute : 1 Power Clean and Jerk @60 % of 1RM

  • rest exactly 3 minutes, but round up to the top of the minute.

FOR TIME:

50 Burpees

*2 Scores and weight of CJ

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Thurs

IMG_3218

CFL is a good influence on the future… lol #CrossFitKids

18 min AMRAP:

12 Deadlifts (135/95)

6 Front Squats (135/95)

12 Strict Pull-ups

*Resist from kipping at all costs. This is meant to slow you down.

ACC:

3 sets-

8 Bent-over barbell row (supinated grip, Pull to belly button, Heavy)

 

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Wed

video-watch-the-athletes-competi

WU:

3 rds-

10 calories

6 Burpees

6 Hang-2-Actives

ST:

Find a 4 RM Push Press

*then*

EMOM 4:

:20 Max Rep Push Jerk (above weight)

:40 REST

FOR TIME:

Row 1,000m
Directly into:
21-15-9
Handstand Push-ups
KB Swings (32/24kg)

*American standard KBS*

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Tues

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WU:

800m x 2

  • rest 4 min with streching in between rounds.

SS:

Work up to 85% Back Squat x 4 Reps.

then, 2 x Max Reps

  • 3 min rest in between sets.

4 Rounds For Time:

8 Overhead Lunges (105/75)

40 Double-Unders

ACC:

60 GHD Sit-ups or Weighted sit-ups

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10.29 Sat

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SS:

Find a Heavy 1 Rep Squat Snatch in just 12 minutes.

Partner WOD:

Max Squat Snatch (135/95)

Max Toes-to-Bar

Max Front Rack Lunges (135/95)

-Partner A. will Row 20 Calories while Partner B. accumulates Max Reps.

-Once 20 calories are completed each time, Partners will switch so that both partners Max Rep on each movement.

-Continue taking turns until both partners have reached 120 Calories (3 rows each)

*Score is Time/Total Reps

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10.28 Fri

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WU:

2 x 800m Run (Rest 4 min. between runs)

Coach mobility and wod prep

METCON:

“Bouncy House”
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Burpees
Rest 4:00

AMRAP 4:
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6 Jerks (135/95#)
Time remaining: Max Burpees
Rest 4:00

AMRAP 4
1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Burpees

*3 Burpee Scores, or Total Rounds and Reps completed 

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10.27 Thurs

jayhalloween

ST:

10 min to Find a 1 RM Strict Press

*then*

EMOM 4: 

:20 sec Max Rep Push Press (with above weight)

:40 sec Rest

For Time:

200 Double-Unders

10 Muscle-Ups

50 Burpees

10 Muscle-Ups

200 Double-Unders

(2:1 single-unders and C2B pull-ups & dips)

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10.26 Wed

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WU:

200m Run

10 lunges down and back

10 Spider lunge

10 Bird Dog

10 Cat Cow

Lax ball and Foam Mobility

Wod Prep:

Work up to 60% of Front Squat for 5 reps

Ouch:

3 Rounds for reps:

200m Run + Max Rep Front Squat

Rest exactly 2 min.

(Time is not for score. Only Reps and Weight used.)

ACC:

Accumulate 50 GHD Sit-ups or weighted SU.

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