Tag: Crossfit

WODs: 5/1-5/6/17

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – John F. Kennedy

 

MONDAY:

WU:

A) 400m Run

B) Line WUs

C) Dip Ring Holds:
4x1Min
-Rest 30sec

Strength:

A) KB/DB Split Squat #AHAP
3×15
*8Min CAP

Conditioning:

A) 20Min AMRAP:
800m Run
20 Pull Ups

Accessory:

A) IYTs:
3×15

B) RDLs:
3×15

C) 10Min Mobility

 

TUESDAY:

WU:

A) 1k Run

B) Chin Up L- Hold:
4x20sec Hold
-Rest 40sec

Strength:

A) 10Min EMOM:
3 Thrusters #ME

Conditioning:

A) 12Min AMRAP:
50ft Single Arm OH Lunge #50/30
12 T2B/K2B

Acessory:

A) 7x200m Row: 30sec rest

B) Curls:
3×10-12

C) 10Min Mobility

 

WEDNESDAY:

WU:

A) 1mile Run

B) FLR on Rings:
4x1Min
-Rest 30

C) 5Min EMOM:
30sec Jump Squat
30sec Rest

Strength:

A) 10Min EMOM:
1 Power Clean + 3 Push Press #ME

B) Alt. DB Bench Press:
4×12-15

C) Single Leg RDLs:
4×10-12 #AHAP

Accessory:

A) Side Planks:
3x1Min

B) Dips:
3×10-12

C) 10Min Mobility

 

THURSDAY:

WU:

A) Line WU

B) Pull Up L-Hold:
4x20sec
-rest 40sec

C) Side Plank:
3x1min Hold per side
-rest 30sec

Strength:

A) Seal Rows:
4×12-15

Conditioning:

A) 15Min AMRAP:
200m Run
10 Power Snatch #75/55
15 Box Jumps #24/20

Accessory:

A) IYTs:
3×15

B) Split Squats:
3×15

C) 10Min Mobility

 

FRIDAY:

WU:

A) Line WU

B) Ring Dip Holds:
4x45sec
-30sec Rest

C) 3Min EMOM:
1Min Goblet Squat Hold
30sec Rest
1Min Hold

D) Clean WU

Strength:

A) 10Min EMOM:
3 Squat Cleans #AHAP

Conditioning:

5RDs:
10 Close Grip Bench Press #AHAP
50ft F. Rack Lunges #AHAP

Accessory:

A) Curls:
3×10-12

B) Half Kneeling Press:
3×10-12

C) 10Min Mobility

 

SATURDAY:

WU:

A) 1k Run

B) Line WU

C) Side Plank:
3x1Min Per Side
-Rest 30

D) 4Min EMOM:
30sec Jump Squats
30sec Rest

Conditioning:

A) 30Min AMRAP:
400m Run
200m Farmer Walk #55/35
30 Wall Balls

Accessory:

A) IYTs:
3×15

B) 10Min Mobility

CrossFit

WODs: 4/24-4/29/17

“Action cures fear.”

 

MONDAY:

WU:

A) 400m Run

B) Line WU

C) Chin UP-L Holds:
4x20sec
-Rest 40sec

Strength:

A) 8min EMOM:
3 Power Cleans

Conditioning:

A) 5RDs:
30 A.Swings #55/40
400m Run
-Rest 2Min

Accessory:

A) Split Squats:
3×10-12

B) Curls:
3×10-12

C) 10Min Mobility

 

TUESDAY:

WU:

A) 1k Run

B) Line WU

C) Ring Dip Holds:
4x40sec
-Rest 20sec

Strength:

A) Squat:
3,3,3,3,1

B) 12Min AMRAP:
50ft Front Rack Lunges #55/35
20 Push Ups

C) Seal Rows:
4×8-10

Accessory:

A) IYTs:
3×15

B) Hip Thrust:
3×15

C) Row 200m Calories

 

WEDNESDAY:

WU:

A) 1 Mile Run

B) Snatch WU

C) Pull Up L-Holds:
4x20sec
-Rest 40sec

Strength:

A) 10Min EMOM:
1 Full Snatch

Conditioning:

A) 15Min AMRAP:
8 Pull Ups
8 Thrusters #95/65
200m Run

Accessory:

A) IYTs:
3×15

B) RDLs:
3×10

C) 10Min Mobility

 

THURSDAY:

WU:

A) Line WU

B) 5Min EMOM:
30sec Handstand Hold/Walk
30sec Rest

C) Hollow Rock + V Sit Up:
4×20
*6Min CAP

Strength:

A) 10Min EMOM:
1 Squat Clean + 2 Push Press
*Find Max for the day

B) Bench Press:
3,3,3,3,1

C) Weighted Chin Ups
3×8-10

D) Split Squat:
3×10-12

Accessory:

A) Curls:
3×12

B) 7x200m Row #ME

C) 10Min Mobility

 

FRIDAY:

WU:

A) 1k Run

B) Line WU

C) Ring Dip Hold:
4x40sec
– Rest 20sec

D) Chin Up L Holds:
4x20sec
-Rest 40sec

Conditioning:

A) 15Min EMOM:
O: 150m Row
E: 15 Burpees
O: 15 WBs

Strength:

A) Deadlifts:
3,3,3,3,1

Accessory:

A) Curls:
3×12

B) Skull Crushers:
3×12

C) 10Min Mobility

 

SATURDAY:

WU:

A) 1k Run

B) Line WU

C) 5Min EMOM:
30sec Handstand Hold/ Walk
30sec Rest

Strength:

A) 10Min EMOM:
1 Squat Clean + 2 Push Press

B) Seal Rows:
4×10-12

Conditioining:

A) Helen:
400m Run
21 A. Swings #55/40
12 Pull Ups

Accessory:

A) 10Min Mobility

 

CrossFit

May 2016 Athlete of the Month

image1Crossfit Pledge Fitness presents our May Athlete of the Month: Angel Martinez!

Hi Angel! Congrats on being named athlete of the month for May! We’re really proud of your improvement and consistency!

CFPF: What is your proudest fitness achievement?

AM: To date, one of my proudest fitness achievements has been to run a mile under 7 minutes. Seeing improvements in my speed and overall strength. I remember when I first started, I could barely lift the bar and now not only can I lift the bar but I can add weight!

CFPF: When did you start Crossfit and what attracted you to Crossfit Pledge Fitness?

AM: I started in August of last year. Prior to joining Crossfit Pledge Fitness, I was already going to the gym and although it was helping, I realized that I needed something else to bump up my workouts. I heard about Crossfit Pledge Fitness through a friend and decided to check it out and I am grateful I did. I came in with an open mind and saw the positive environment created by the coaches and the rest of the other athletes who have become like a family to me.

CFPF: What does your ideal workout look like?

AM: My ideal workout includes a lot of cardio and pushing sleds at 5:30 AM. I hate having to wake up so early, but I love the workout. The pushing and pulling puts all my extremities to work which is something that I love. It is difficult, but it gives me a great sense of satisfaction especially when I compare my progression from the first Friday session I did to now, which makes the waking up at 5 AM worth it!

CFPF: One thing that people don’t know about me is:

AM: I don’t like scary movies.

CFPF: What are your future goals as an athlete?

AM: Among other things, my future goals are to make fitness a permanent part of my life and to continue to learn and improve my fitness and lifestyle as a whole. I want to share what I have learned here with those around me as well as getting slimmer and stronger. I want to get in the best shape of my life and get that highly desired summer body!

CFPF: What’s your secret to achieving and maintaining fitness?

AM: There is no real secret, I believe that staying dedicated to one’s goal and working out consistently are key not only to maintaining fitness but in life in general.

News & Events

February 2016 Athlete of the Month

Crossfit Pledge Fitness presents our athlete of the month for February: Miguel Casillas. Congratulations Miguel!

Miguel CasillasCFPF: Take us through the process of not being able to complete a 400 meter run when you first started to finishing the LA marathon this past month.

MC: The process to be able to complete the 400 meters at the beginning was a big achievement for me because I couldn’t do it without stopping. I remember I fell down one time hitting the corner and another time I almost tripped. But honestly, just the people and the vibe at Pledge were always pushing me and supporting me, to the point that I kept pushing and showing up to class to the track on the Saturday and blacklistLA on Monday. All of that lead me to complete the L.A. Marathon. I went from 400 meters to a 5k to a half marathon to finally 26.2 miles. Thanks to all the coaches and friends from Pledge and through mind over matter.

CFPF: What’s your least favorite and favorite WOD or lift?

MC: My least favorite is the snatch because I struggle with those more than others but they’re also my favorite, I know I’m weird like that…And my favorite WOD is whatever is on Friday because after that is food time!!!!

CFPF: When did you start at Pledge Fitness?

MC: I started Pledge at the end of February of 2015.

CFPF: What is your proudest fitness achievement?

MC: My biggest fitness achievement so far has been completing the L.A. Marathon. But my proudest moment, I still haven’t achieved it. I’m working on it.

CFPF: What is your advice to someone who wants to start Crossfit or exercising in general?

MC: If someone want to start Crossfit, I say do it. It only benefits yourself. It’s what you make of it that makes it count. Follow your fitness goals and execute them. Time and patience will get you there. Thank you to everyone at Pledge.

News & Events