Aug12th-Aug17th
August 12, 2024
All Aboard Aug 12th-Aug 17th
Hello CrossFit Lucky City family and friends!! This weeks all aboard is a little late getting out. I am just coming off a 48 hour shift at the FD and have been very busy today before going back tomorrow. Thank you all for your understanding!
Saturday Aug 17th is our next "Bring a Friend" day. Lets make sure to invite someone and if we don't have anyone that can come, please show up and support your community.
In house competition is coming up soon! Its going to be a lot of fun!! A lot of hard work by coach Tyler has gone into making this a great event. Sign-up sheet is located on the announcement board to the left of the TV. If you any questions, reach out to coach Tyler. This event will be something everyone can do, no matter your skill level.
Let's get right to it!
Strength
Monday- Back Rack Lunges
Tuesday- Shoulder Press
Wednesday- Deadlift
Thursday- Skill work
Friday- Clean and Jerk
Workouts
Monday we begin the week with large sets but desending reps of wallballs and calories on the rower. There will be a little kicker after each round.
Tuesday is 3 rounds for time of a mix of cardio, skill, and barbell snatch and OVH squats. Each round needs to be unbroken with each movement. control your heart rate and pick the correct weight.
Wednesday is hump day and we are over halfway through the week. This workout os broken into 3 sections, each with a run to begin then to a different exercise each time and finishing with a run.Use the run to shake out the body and catch your breath.
Thursday is our long day. 25 min AMRAP. Just like every Thursday, I want you to choose to push hard and go as far as you can or use it as an active recovery day and move steady.
It's the last day of the work week. Friday we have 5 rounds for time of deadlifts with barbell and 4 DB movements. This one is going to get the legs fired up and the grip weak.
Saturday is our Bris a Friend day. The workout os going to a partner workout where you have to accumulate 120 reps of a movement but each round there will be a buy in from each partner. It is a lot of fun and very scalable!
It's going to be another great week at CrossFit Lucky City. We cant wait to see everyone in the gym!
#herewego
More Recent Posts
Good morning! It looks like we can finally dry out for a little bit so no better time to begin to sweat a little more. We had a great turnout for our 1st annual MURPH competition. Everyone did a fantastic job and put in a lot of grit and hard work to remember those that we lost for our freedom. Huge thank you to Erica Peoples for offering free muscle tune-ups to our athletes and to Wandering Waffle for the great food! Thank you to everyone that helped make the event possible! We are going to be moving forward with planning the power lifting meet scheduled for September 20th. Be on the lookout for more information. Here is the workouts of the week ### **Monday: Back Squat + “Lincoln”** **Strength (E2MOM)** Progressive back squat volume and intensity, finishing heavy at 85%+. **Metcon – “Lincoln”** 15 rounds of a light barbell complex (clean, lunge, thruster), followed by 30 burpees, then repeat the complex. **Tips:** * **Back Squats:** Use early sets to dial in form. Control the tempo and brace well. The final sets should be tough but not grindy. * **Lincoln:** Break it mentally into sections (first 15 rounds, burpees, final 15 rounds). Use the barbell weight you can cycle smoothly. Aim to stay unbroken or quick singles. --- ### **Tuesday: Clean Pull + Clean + “Patriot”** **Strength:** Build technical consistency off clean percentages with speed and precision under fatigue. **Metcon – “Patriot”** Interval-style AMRAPs: GHDs/abmat sit-ups, deadlifts, then max handstand walk or bear crawl. **Tips:** * **Lifting:** Focus on bar path and timing. Don’t rush the clean; keep it snappy under fatigue. * **Patriot:** Push pace on sit-ups and deadlifts to give yourself more time on the handstand walk. Stay consistent across sets. Use tape markers for bear crawl distance. --- ### **Wednesday: Snatch Complex + “John Adams”** **Strength:** Technical barbell work with a focus on pulling strength and position under the bar. **Metcon – “John Adams”** Two 7-min calorie battles alternating between Assault Bike and Row. **Tips:** * **Snatch Work:** Commit to solid pauses. This builds positional strength. Stay focused on bar control. * **Metcon:** Sprint the first 40/30 cals—this sets the tone. Use a steady pace for the remainder. Mental toughness matters here. --- ### **Thursday: Gymnastics EMOM + Metcon** **Skill EMOMs:** Wall-facing HSPU variants and Toes-to-Bar or scaling. **Metcon:** Sandbag carry, shuttle sprints, and box jump overs every 3 min for 5 rounds. **Tips:** * **Skill:** Choose the version that challenges but allows clean reps. Wall-facing HSPU builds strength and control. * **Metcon:** Transitions matter. Move fast but stay efficient. Keep the sandbag tight to the chest. Use a two-foot takeoff for box jump overs to save time. --- ### **Friday: Push Jerk + “Forrest”** **Strength:** Moderate-to-heavy jerks for power and form. **Metcon – “Forrest”** Two long grinders separated by 5-min rest: squats, jump rope, shoulder work, thrusters, and rowing. **Tips:** * **Jerks:** Work on a strong dip and drive. Punch the bar overhead and reset each rep if needed. * **Forrest:** Break reps smartly (e.g., 8-7, 40-35). Stay calm on the rope. Breathe during transitions. Row hard at the end to close each set strong. --- ### **Saturday: “Valor”** **AMRAP 12:** Rowing, handstand walks (or scaled pike shoulder taps), DB box step-overs, and repeat. **Tips:** * Stay smooth on the rower—don’t burn out. * Handstand walk: mark distance clearly, focus on body tension. * Box step-overs: control each rep, especially with dumbbells. Don't rush transitions between movements. We look forward to seeing everyone in the gym this week! #here we go
Here’s your **full weekly workout summary** for *Murph Week*, including **daily breakdowns** with **coaching tips and tricks** to help your members crush each session: --- ### **Monday – Murph** **Workout:** For Time: * 1-Mile Run * 100 Pull-ups * 200 Push-ups * 300 Air Squats * 1-Mile Run *Rx: Wear a 20/14 lb vest* **Tips & Tricks:** * **Partition the reps** (e.g., 20 rounds of 5 pull-ups, 10 push-ups, 15 squats). * Pace the **first run**—you’ll need gas in the tank. * **Break push-ups early** to avoid burnout. * Use a vest only if you’ve trained with one. --- ### **Tuesday – Active Recovery Row** **Workout:** Progressive row intervals from short/moderate to long distance: * 125 → 250 → 375 → 500 → 2,000m → 2,000m → Two 500m hard efforts *Rest periods vary* **Tips & Tricks:** * Treat this as **active recovery**, not a race. * Use this day to **focus on form**: drive through legs, finish with arms. * Use **heart rate or breathing** as pacing guides. * For 500m sprints: go hard but maintain form. --- ### **Wednesday – McConaughey + Back Squats** **Strength:** Back Squat E2MOM x 5 3 reps @75% of 1RM **Workout (Cap: 15 Min):** 3 Rounds: * 20 GHD Sit-ups (or 32 Abmat) * 50ft DB OH Lunge (50/35) * 25ft Handstand Walk (scale: bear crawl) **Tips & Tricks:** * In the WOD, break the **sit-ups and lunges** to stay steady. * Use the **non-dominant arm first** on lunges to conserve energy. * For HSW: use consistent kick-ups or sub for bear crawl with tension. --- ### **Thursday – Mayhem Gymnastics + Snatch EMOM** **Gymnastics:** 2 rounds of: * Max Dead Hang * Max Strict Toes-to-Bar * Max Unbroken Kipping Toes-to-Bar *Scaled: V-ups + Kipping Knee Raises* **Weightlifting:** EMOM x 9 1 Snatch @ 65% → 70% → 75% (3 sets each) **Tips & Tricks:** * **Grip fatigue is real**—use straps for snatches after gymnastics. * Focus on **position, not load** in gymnastics; keep reps clean. * Snatch: treat early sets as technique primers for heavier reps. --- ### **Friday – The Wedding Planner + Clean & Jerk** **Workout (Cap: 13 Min):** * 27-21-15-9 DB Thrusters (40/25) * 12-9-6-3 Strict Pull-ups *Scaled: lighter DBs + banded pull-ups* **Strength:** EMOM x 9 1 Clean & Jerk at 65% → 70% → 75% **Tips & Tricks:** * **Thrusters add up fast**—go with manageable sets (e.g., 9-9-9). * Keep elbows high on the squat and drive hard overhead. * Pull-ups: stay strict or scale smart to preserve form. * Clean & Jerk: focus on clean positions under fatigue. --- ### **Saturday – Failure to Launch (Partner WOD)** **Workout:** * **At 0:00:** 10 rounds each of 10/7 cal Assault Bike * **At 12:00:** 5 rounds each of 30 Wall Balls (20/14) *Scaling: 8/5 cal + 20 Wall Balls* **Accessory:** E2MOM x 3 10 Double DB Bent Over Row @ 6/10 RPE **Tips & Tricks:** * Communicate with your partner—**smooth transitions** are key. * Assault bike: short bursts with solid recovery strategy. * Wall balls: keep chest tall and find a rhythm—**breathe on every rep**. * Rows: squeeze shoulder blades, avoid momentum. --- Would you like this turned into a blog or printout for your gym?
Good morning! It is going to be another beautiful week in Reidsville NC! Here is some announcements and things to remember. First, MURPH is still open for sign-ups. Shirts have been ordered and will be here in time for the event. It is going to be a lot of fun and we enjoy suffering together to remember. We are going have Erica available for massages for before and after. Go support her business and see how good a stretch will feel. We also have a food truck coming for the event. "Wandering Waffle" will be here serving up delicious chicken and waffles and desserts. Every ticket receives a meal voucher good for the most expensive thing on the menu. Even if someone doesn't want to complete MURPH, they can still come and spectate and enjoy some good food. Second, We are looking at hosting a mock powerlifting meet this fall. For those who don't know what a power lifting meet is, A powerlifting meet is a competitive event where athletes test their strength in three main lifts: the squat , bench press , and deadlift . Each lifter gets three attempts at each lift, and the best successful attempt in each is added together for a total score. Athletes compete in weight classes and sometimes age categories, and winners are determined by the highest total within their division. Meets follow strict rules for technique and judging to ensure fairness and safety. This will not be a sanctioned event but will be a good competition to test your strength. Be on the lookout for more information. The keypad sign-in has been giving several people issues so let me go over it. You will need to press pad once to turn it on then press your 4 digit code and then #. Once you do that you may have to push door in slightly to release the lock. You will hear it click and then just pull door open. Door handle does nothing for opening the door. Enough of that! Let's get right to the main event! The workouts of the week. ### **Monday – “Ricky Bobby”** **Workout:** 4 Sets (every 10 minutes): * 400m Run * 2 Rounds: 10 Pull-ups, 20 Push-ups, 30 Air Squats * 400m Run *Cap: 8:30 per set* **Scaling Option:** 300m run + 7-14-21 bodyweight reps. **Tips:** * Treat this like interval training—go hard each set, then recover. * Keep transitions tight, and break push-ups early to stay consistent. * Pull-ups: use a band or ring rows if needed, but keep quality high. --- ### **Tuesday – “Talladega Nights”** **Workout:** 8 x 4-minute AMRAPs * 30/24 Cal Machine * Max Burpees in time remaining *Rest 1:00 between sets* **Scaling Option:** 25/20 Cal Machine + Max Burpees **Tips:** * Sprint through calories; the quicker you finish, the more burpee time you get. * Maintain good burpee pace—step down/up if needed to reduce fatigue over sets. * Record burpees per set to track drop-off or improvement. --- ### **Wednesday – “Cal Naughton Jr.”** **Workout:** 2 Sets of: 3 Rounds * 4 Squat Snatch (115/80) * 3 Bar Muscle-ups *Rest 5 minutes between sets* *Cap: 6 minutes per set* **Scaling Option:** 95/65 snatch + 4 Burpee Pull-ups or 2 BMUs **Lifting:** Snatch Pull + Power Snatch 1x2 **Tips:** * Warm up snatch positions thoroughly. Keep the bar close and use your legs. * Break up muscle-ups or burpees early to keep movement clean. * Save a little gas for the second set—it’ll creep up faster than you think. --- ### **Thursday – “Mayhem Gymnastics” + Lifting** **Lifting:** * *Back Squat 1x2 (Heavy)* * *Jerk Complex (Jerk Dip + Jerk + Jerk Balance + Jerk + Press in Split) x4* Focus is refining jerk mechanics. **Gymnastics (2 Rounds):** * Min 1: Max Unbroken Handstand Hold * Min 3: Max Strict HSPU * Min 5: Max Unbroken Kipping HSPU *Score = total HSPUs* **Scaled Option:** * Handstand variation + push-ups + box HSPUs or pike push-ups **Tips:** * Don’t rush the hold—maximize efficiency by staying tight. * Break strict HSPUs before form breaks. * Use the Jerk complex to feel positioning and balance, not just load. --- ### **Friday – “If You Ain’t First, You’re Last”** **Workout:** For Time (Cap: 12 min): * 10 Clean & Jerks (155/105) * 60 Wall Balls (20/14) * 10 Clean & Jerks **Scaled Option:** * 15 C\&Js @ 135/95, 50 Wall Balls, 15 C\&Js **Lifting:** *Clean Pull + Power Clean 1x2* **Tips:** * Singles on C\&Js are fine—just reset fast. * Wall Balls: take strategic breaks (e.g., 20-20-20 or 25-15-10-10). * Keep your grip relaxed and save your legs for the final barbell set. --- ### **Saturday – “Shake and Bake!”** **Partner Workout (Cap: 30 min):** * 5 Rounds: * Partner 1: 25 DB Deadlifts * Partner 2: 25 DB Deadlifts * *Together:* 200m Run * Partner 1: 100m Farmer Carry * Partner 2: 100m Farmer Carry *Rx: 50/35; Scaled: 40/25* **Tips:** * Keep deadlift form tight—hips back, core braced. * Coordinate running pace and transitions with your partner. * Farmers Carry: focus on grip and posture—switch hands halfway if needed. Let's have a great week! #herewego
Discover Better Fitness & Wellness Today
Join us in the gym today and discover how CrossFit Lucky City could change your life!
