Wednesday 8/23/2017

Warm up: 3 rounds 500 m row ME Strict Pull Ups 15 Reverse Crunchers WOD 2 rounds for time: 15 Power Clean & Jerks (115/80) 10 Single Arm P Snatch left (70/53) 10 Single Arm P Snatch right (70/53) 10 … Continue reading

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Tuesday 8/22/2017

Warm up: 3 rounds 10 Air Squats ME push ups 50 ft walking lunges 25 ft Handstand walks BBW: Push Press work up to 3 rep max then 5 x 3 WOD 21, 15, 9 reps of: OH Alt. Lunges … Continue reading

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Monday 8/21/2017

Strength: Front Squat 4 x 3 @ 70% with 1 sec pause in the bottom BBW: 5 min EMOM Min 1 Hi-hang Clean + Hang Clean + Jerk @ 60% Min 2 Hi-Hang Clean + Hang Clean + Jerk @ … Continue reading

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Sunday 8/20/2017

From 0-10 mins 21-15-9 Power clean 135/95 Kbs 70/53 From 10-20 21-15-8 Power cleans 115/80 Kbs 53/35 Pull ups From 20-finish 21-15-9 Power cleans 95/65 Kbs 35/26 Pull ups Cal row

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Saturday 8/19/2017

Warm up: 2 rounds ME T2B 50 DU’s ME Dips 10 Alt Pistols BBW: Push Press Work up to 3rm then 5 sets by 3 reps WOD 15 min AMRAP 5 STOH (135/95) 10 Deadlifts (135/95) 15 Box Jumps

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Friday 8/18/2017

Warm up: 2 rounds 10 Burpee Box Jumps (24/20) 10 Ring Rows 50 ft walking lunges 25 ft handstand walks Strength: Work up to a 3 rep max then 5 sets by 3 reps WOD 3 rounds for time: 500 … Continue reading

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Thursday 8/17/2017

Warm up: 2 rounds 10 Air Squats Max effort strict pull ups 10 V-Ups Max effort push ups Strength: Deadlift work up to 85% then 5 sets by 3 reps @ 85% WOD 20 min AMRAP 5 Wall Balls (30/20) … Continue reading

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Wednesday 8/16/2017

Warm up: 3 x 500 m row 1 min rest between sets   WOD For time: 40 Snatches (95/65) 40 Burpees 20 C2B Pull Ups 4 Power Cleans (225/155) 4 Muscle Ups

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Tuesday 8/15/2017

Warm up: 15-12-9 reps of: Sit ups T2B BBW: Work up to you 3RM Push Press then 5 sets of 3 reps WOD 12, 10, 8, 6, 4, 2 reps of: Thrusters (135/95) 60, 50, 40, 30, 20, 10 Double … Continue reading

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Monday 8/14/2017

Strength: Front Squat 4 sets 3 reps @ 70% after 3rd rep do another rep with 1 sec pause in the hole and bounce out quickly. BBW: Take about 10 to 15 mins 4 sets: High hang clean + hang … Continue reading

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*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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