Tuesday 12/18/2012

Barbell Warmup

  • Take 10 minutes to get your 1 RM Snatch
  • Take 10 minutes to get your 1 RM Clean & Jerk


  • Bench Press: 3X10 – heaviest possible each set, rest as needed.


Every minute on the minute do ascending ladder of 20 foot shuttle runs and 10 double unders until you fail to finish the round within the minute. Score is total number of minutes completed.

  • The first minute is one 20 foot shuttle run and 10 double unders.
  • The 2nd minute is two 20 foot shuttle runs and 10 double unders.
  • The 3rd minute is three 20 foot shuttle runs and 10 double unders, etc

Compare to Monday 9/10/2012


*I have been training at Crossfit Lighthouse for the past two and half years. I spent the majority of my life morbidly obese and had never worked out before. After losing the majority of the weight I started working out at work with some friends in 2010. We then came into Lighthouse in July of 2013. I had no idea what to expect. I didn’t know anything about Crossfit. I was greeted by friendly and knowledgeable coaches who taught me the basics. As someone who until a few years prior had never picked up a weight I was very intimidated. The coaches were great at explaining that Crossfit is a process. They told me Crossfit is about slowly getting better over time and it took a while but when I finally earned the RX next to my name on the white board I was thrilled.
The coaches take the time each day to help me improve my technique and give pointers on how to move more efficiently. The coaches are extremely passionate and genuinely care about how I am doing. I am constantly amazed at the tips, drills and new ways they have of breaking down each lift. I recently have set a personal record in back squat, snatch, clean and front squat. The beauty of Crossfit is there is always something to work on and improve. The variety of movements and programs allow me to be striving for more. Training at Lighthouse has given me a confidence that I didn’t have before. I consider myself an athlete, where before I would never say that. It helps me learn how to set small attainable goals and break tasks down into manageable pieces; get through this round, break it up into sets of 5, or increase the weight by 5 pounds. I learned how to appreciate small successes and see that as part of the process. I am very grateful to be a member of Crossfit Lighthouse.

Dan Vessely*

Dan Vessely *Results will vary on each individual*,

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