GROUP SESSION: Saturday, February 1st 2020
“BROKEN”
AMRAP in 30:00
10 Box Jumps (5 step down + 5 jump over)
10 Shoulder-to-Overhead
10 Sit-ups/V-ups (5 of each)
Notes
– continue where you leave off every 30 seconds.
– Weight for shoulder-to-overhead should be moderate (most should not go over 95/65)
GROUP SESSION: Thursday, January 30th 2020
“FLOOR IT”
Part 1: The 20s
EMOM for 9:00
MIN 1- Chin Ups x 20 sec
MIN 2- Barbell Strict Press (from ground) x 20 sec
MIN 3- Bike Sprint x 20 sec
Part 2: The 30s
EMOM for 9:00
MIN 1- Push Balls x 30 sec
MIN 2- Skaters x 30 sec
MIN 3- Row/Ski x 30 sec
Part 3: The 40s
EMOM for 9:00
MIN 1- Russian KB Swings x 40 sec
MIN 2- KB Plank Taps x 40 sec
MIN 3- Farmers Carry x 40 sec
*rest ~2 minutes between stations
Notes
– shoot for 8-12 reps for the shoulder press
GROUP SESSION: Wednesday, January 29th 2020
Part 1: Push+Pull Strength
15 minutes:
Bench Press x 8 reps
Barbell Bent-over Row x 8 reps
Part 2: Core+Conditioning
AMRAP in 11:00
1-2-3-4-5-6-7-8-etc..
Turkish Get-ups (per hand)
Prison Yard Lap
notes:
– Strength work.. rest as needed for your own goals on part 1. Less rest if you are going lighter or are looking for more sets/hypertrophy. Less sets and longer rests if you are trying to get stronger and use heavier weights.
– Turkish Get-ups… form is the priority with these so don’t rush them to get a “better score”. Use runs as recovery if TGU are tiring for you, and push the pace if you are feeling good.
GROUP SESSION: Tuesday, January 28th 2020
“LIL MISS SUCCUBUS”
Part 1: Endurance Intervals
15 minutes
Row/Bike/Ski/Run
(switch every 5:00)
2:00 Hard Pace / :30 Rest
1:00 Hard Pace / :30 Rest
:30 Hard Pace /. :30 Rest
1:00 Rest/Transition to next movement
Part 2: Variety Intervals
EMOM for 15 minutes:
Min 1: Single-Arm DB Thrusters x 30 sec
Min 2: Toes-to-Bar/Rings/Knee Tucks x 30 sec
Min 3: Jump Rope x 30 sec
Notes
– Don’t go out too hard on first 2min endurance interval. Ideally you should be able to go slightly faster on the 1:00 interval and then slightly faster again on the 30 sec interval.
– Switch Arms on SA Thrusters at 15-second point or stay on the same arm and switch each round (start with “weak” arm. if you do it this way)
– Consider splitting TTB/TTR/Tucks into 2-3 sets during the 30 seconds to get the most out of the time interval.
GROUP SESSION: Monday, January 20th 2020
“MY FLOW”
Part 1: Strength
EMOM for 15 minutes:
Min 1: RDLs x 8 reps
Min 2: Elevated Goblet Lunges x 30 sec
Min 3: Wall Walks x 15 sec
Part 2: Conditioning
EMOM for 15 minutes:
Min 1: Row/Ski/Bike x 30 sec
Min 2: Elevated Goblet Lunges x 30 sec
Min 3: Planks x 30 sec
GROUP SESSION: Monday, January 20th 2020
Weekly GlowFest Challenge:
Your Score for the new Benchmark “Fight to the Death” this Tuesday!\
“Dr. Ying Yang”
Part 1: Strength
EMOM for 15 minutes:
min 1: RDL x 10 reps
min 2: DB Step-ups x 30 sec
min 3: Push-ups x 15 sec
Part 2: Conditioning
EMOM for 15 minutes:
min 1: Row/Bike/Ski/Run x 30 sec
min 2: Walking Lunges x 30 sec
min 3: Burpees x 3o sec
notes:
– Record RDL weight to comments (no google sheets for RDLs)
GROUP SESSION: Friday, January 17th 2020
Dr. Trevor Kashey’s Guide to Food Additives and Chemicals
Part 1
Build to a 3RM (or 4RM) Back Squat
Part 2
Build to a 3RM Bench Press
Part 3
Build to a 1-2RM Deadlift
notes:
– Try and record your results in the google sheets above so we can track your progress overtime and so you can use that info to help you in future workouts!
GROUP SESSION: Tuesday, January 14th 2020
Station #1
EMOM for 9 minutes:
Min 1 – Wall Balls x 30 sec
Min 2 – Thunders/Double-Unders x 30 sec
Min 3 – Hollow Rocks x 30 sec
Station #2
EMOM for 9 minutes:
Min 1 – DB Bench Press x 30 sec
Min 2 – Row/Bike/Ski x 30 sec
Min 3 – KB Side Bends x 30 sec
Station #3
EMOM for 9 minutes:
Min 1 – Deadlifts @ moderate loading x 30 sec
Min 2 – Burpees-Over-Barbell x 30 sec
Min 3 – Sit-ups x 30 sec
rest 2 minutes between stations
notes:
– Most movements should be able to be done for all 30 seconds. Only 3 total sets for each movement so you should be able to push a little harder on each movement than if we were to do the normal 5-10 sets of each movement.
– Deadlifts. should be a moderate weight allowing you to do 12-20 reps, the most weight we suggest is 155 (men) and 103 (women)
Goal for today is just to move and push yourself through each movement. No scoring today, just focus on great form, breathing, and pushing yourself at a good pace throughout the entire session.
by Colin Jenkins
I believe physical fitness should help us on 3 fronts:
When I evaluate the effectiveness of our fitness program, I consider how well we are helping everyone improve in these three areas. I have always been very self-critical, and am constantly trying to figure out how we can do things better… which is probably why our program has changed so much and so often.
This year marks the 10th year since I opened my first fitness facility in Ventura. 10 years is time to build just enough knowledge and experience to become… dogmatic, thick-headed, and less willing to adapt or change. I believe as coaches gain experience they become better in some ways, but less willing to evolve in many others.
My lifetime of jokes about people getting older has made me hyper-aware of this fact and so I place an enormous emphasis on never staying stagnant in our programming. Whereas s0me may believe the more they learn, the more they know… I believe the more I learn, the more I know I don’t know.
Even though I am extremely proud of what we’ve created so far, and how it has changed over time to become the unique program it is… I still believe old habits, antiquated ways of thinking, and stubbornness plague me and prevent our program from making further evolutions to get everyone looking, feeling, and performing better.
I think about my habits, and try to really evaluate if they are “something I do because it is the best possible thing for our program” or if is “something I do because I have created a habit of doing it based on outdated fitness trends and science”.
Let me throw an few examples of how I question our program your way…
Touch-and-Go Deadlifts (ie… bouncing the weight up and down during workouts)
Is this really benefiting how we look, feel, and perform outside the gym? Or is it used simply as an artifact from CrossFit where the goal was competitive work capacity within the gym? How does the “bounce” in any way improve your fitness? Would you be stronger, fitter and healthier if we didn’t bounce? Would not bouncing deadlifts decrease injury rates?
Double Unders
Is the cost of developing the skill worth the results we get from the exercise? Would weighted thick jump ropes provide more of a benefit? Is the coordination something we should spend more of our time in the hour we have on? Should we provide additional alternatives other than single-unders?
Don’t worry, Double Unders aren’t going anywhere anytime soon… although bouncing deadlifts are probably on the way out. I just wanted to share some of these questions. I think this way about mobility, and preventative exercises, gymnastics skills, benchmark workouts, keeping score on all workouts, etc…
I think our program still has quite a way to evolve. And I think the more it does, the less like CrossFit it is going to look. And overtime, I believe you are going to look better, feel better, and perform better because of it.
written by Colin Jenkins
NEWLY UPDATED AUGUST 28th – 2018
Most days, we try to individualize each workout to get the best results for every member…
…that is called training.
Other days, however, we test ourselves on the same workout with as little “scaling” as possible…
…this is called testing!
This testing, also known as “Benchmark Workouts”, plays a unique and special role at Lighthouse Fitness. It is a chance to test (and later retest) your fitness. It is a chance to push yourself harder than normal. It is a chance to measure how much you’ve improved.
And while testing is fun and important to do periodically, doing Benchmarks too often can lead to stunted long-term progress, metabolic disfunction, higher injury rates, and mental burnout.
This holds truer the longer one has been training (frequent testing isn’t nearly as bad for beginners as it is for intermediate or advanced members)
The fine line of too much or too little is delicate and hard to find for each population, but it is my responsibility as the programmer for our facility to get it right.
Ensuring the frequency of benchmarks is ideal for our membership is one part of the equation. The other part is determining what exactly those benchmarks will be.
A lot of questions go into this decision:
Analyzing these questions, you can begin to understand my thought process and get a clue into why I like testing certain benchmarks over others.
Our schedule for benchmarks at Lighthouse Fitness is not set in stone. The more data we collect (on progress, injury, burnout rates, and member feedback), we will be able to dial in what is ideal for our population of members.
Currently we are choosing 2-3 benchmarks for our program every 6 weeks (not including “strength tests” or shorter “time trials”). These 2-3 benchmarks consist of:
Yearly Benchmarks
This is a benchmark we plan on re-testing around a 1 year from now. I like the idea of some benchmarks being done 1X per year as it takes the focus on training to a more long-term perspective. Who cares if you quickly make progress only to get injured or burnout within a year?!
The Yearly Benchmark we did this last month was a choice between “Jackie” and “Wacky Jackie” which consist of Rowing or Bike, Light Barbell Thrusters, and Pull-ups.
Quarterly Benchmarks
This is a benchmark we plan on retesting 3-4 months from now. This is a great way to measure short-term progress, while still being far enough apart that real progress is possible.
A Quarterly Benchmark we are doing soon is a choice between a “2K Row”, a “1 Mile Run”, or “10 Min Bike” which we tested previously back in May.
Other Benchmarks
Once a month, we will also have another benchmark that we don’t have a set-time we will be retesting it. It might be a few months, later in the year… or even much longer than a year. These tests allow us to have a little more variety in our testing and give us some good options to test our progress in the future!
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I hope this helps some of you get a better insight into our program, and a little bit of the “whys” as to how and when we choose to do Benchmark workouts!
