• Luz Cruz posted an update 1 year, 12 months ago

    Wednesday, December 16,2015
    CALESTENIA
    MOBILITY: (foam roll & lax)
    Legs
    Back
    Shoulders
    WARM UP:
    1 mile jog (15min)
    REST:
    stretch quads & hams
    RISE STRENGTH Week 1 Day 3:
    B Squat (75lbs) 2-2-2-2-2-2
    Pause Clean Deadlift(hip) RPE7 3-3-3-3-3-3
    Seated Box Jumps RPE8 1-1-1-1-1-1
    Bent Over Rows RPR7 10-10-10
    Skill:
    GHD sit-ups x30
    Hip Extensions…[Read more]

  • Luz Cruz posted an update 1 year, 12 months ago

    Tuesday, December 15,2015
    CALESTENIA
    MOBILITY: (foam roll & lax)
    Legs
    Back
    Shoulders
    WARM UP:
    1 mile jog (15min)
    REST:
    stretch legs
    RISE STRENGTH Week 1 Day 2:
    B Squat (65lbs) 5-5-5-5-5
    Jerk Dip Squats (45lbs) 5-5-5
    Goblet Squats RPE7 15-20 15-20 15-20
    Skill:
    Pull-ups x30
    Bar Dips x30
    REST:
    stretch arms & back
    STRONG FOR LIFE WOD 2:
    FT
    20…[Read more]

  • Luz Cruz posted an update 1 year, 12 months ago

    Monday, December 14,2015
    CALESTENIA
    MOBILITY: (foam roll & lax)
    Legs
    Back
    Shoulders
    WARM UP:
    1 mile jog (15min)
    REST:
    stretch quads & calves
    RISE STRENGTH Week 1 Day 1:
    B Squat (45lbs) 10-10-10
    Pause Snatch Deadlift (45lbs) 3-3-3-3-3-3
    Box Jumps (18″) 1-1-1-1-1-1
    Good Morning (45lbs) 8-8-8
    REST:
    stretch arms & shoulders
    STRONG FOR LIFE WOD 1:…[Read more]

  • Luz Cruz posted an update 2 years, 1 month ago

    Sunday, November 8, 2015
    Airrosti Mobility
    Yoga
    Thoughts: Sunday rest day for God & family 🙂

  • Luz Cruz posted an update 2 years, 1 month ago

    Saturday, October 31, 2015
    Stretch: legs/calves
    Cardio: 4 mile run
    PVC Movements/ Lax Ball/ Foam Roll/ Band
    WarmUp: Tabata Slamball (10lbs)
    Strength:
    OHS 10(bar) + 8(10lbs) + 8(10lbs) + 6(20lbs) + 6(20lbs) + 4(30lbs) + 4(30lbs) + 2(50lbs) + 2(50lbs)
    DeadLift 5(50lbs) + 5(60lbs) + 5(70lbs) +5(80lbs)
    ***REST
    WOD AMRAP (20min):
    20 DB Snatch…[Read more]

  • Luz Cruz posted an update 2 years, 1 month ago

    Friday, October 30, 2015
    Mobility: back/legs/hips/shoulders
    Cardio: 1 mile run
    PVC Movements & Band: upper body/biceps
    Strength:
    F.Squat (*work up to max for the day) 10(bar) + 8(10lbs) +6(20lbs) + 6(30lbs) + 4(50lbs) + 4(60lbs) + 2(70lbs) + 1(80lbs
    ***REST
    Skill: “Bring Sally up” Thrusters (30lbs)
    WODNFT: 5 rounds
    10 P.Press (20lbs)
    10 HSPU
    10…[Read more]

  • Luz Cruz posted an update 2 years, 1 month ago

    Thursday, October 29, 2015
    Stretch: calves/legs
    Cardio: 2 mile run
    PVC & Foam Roller: shoulders/legs
    Strength:
    B.Press (*work up to max for the day) 10(10lbs) + 8(20lbs) + 6(20lbs) + 4(30lbs) + 2(30lbs) + 1(50lbs)
    Good Mornings 5(bar) + 5(10lbs) + 5(20lbs) + 5(20lbs) + 5(30lbs)
    WODNFT: 3 rounds
    5 Bear Complex (30lbs)
    20 Butterfly Sit-ups
    Cash…[Read more]

  • Luz Cruz posted an update 2 years, 1 month ago

    Wednesday, October 28, 2015
    Mobility: Foam roll quads/ITBand/Hams/Gluts
    Cardio: 2 mile run
    ***REST
    PVC & Lax ball: upper body/shoulders
    Strength:
    Full snatch & Hang snatch 5(pvc) + 5(bar) + 3(10lbs) + 3(20lbs) +2(30lbs)
    Tricep extensions: 3 x 12(each arm) @10lbs w/DB
    ***REST
    WOD AMRAP (15min):
    10 P.Cleans (30lbs)
    15 Burpees
    20 V-Ups
    ***Completed 3…[Read more]

  • Luz Cruz posted an update 2 years, 1 month ago

    Tuesday, October 27, 2015
    Stretch: calves/quads/hams
    Cardio: Run 2miles
    ***REST
    PVC Movements & Foam Roll: shoulders/legs
    Strength:
    P.Press *work up to max for the day= 5(10lbs) + 5(20lbs) + 5(30lbs) + 5(50lbs) + 3(60lbs) + 2(70lbs) + 1(80lbs)
    P.Clean + F.Squat + S.Jerk= 5(20lbs) + 5(30lbs) + 5(50lbs)
    ***REST
    WODFT#1: (3 rounds)
    10 Thrusters…[Read more]

  • Luz Cruz posted a new activity comment 2 years, 1 month ago

    Thanks @321gaux! I also keep a journal. (paper) But last weekend, I ripped out all my old workouts. A clean slate to say the least. I am keeping track of my WODs and runs now as of last week. And your Daily programming & LIVE broadcasts have helped me to also begin writing down my thoughts. I had never considered doing that before.

  • Luz Cruz posted an update 2 years, 1 month ago

    Monday, October 26, 2015
    REST DAY (aka laundry day lol)
    Mobility:
    Stretch: neck, shoulders, elbows, wrists, waist, hip flexor, knees, ankles, trap, scalene, calf, peroneal, couch, pigeon, chin tucks, hip burners, bridges, rose pose(3#)
    Foam Roll: quads, glutes, mid-low back, hamstrings, calves, peroneals, tib anterior/posterior, angels
    Lax Ball:…[Read more]

  • Luz Cruz posted an update 2 years, 1 month ago

    Sunday, October 25, 2015
    Stretch: Back/Legs
    WarmUp: Bike ride to park (2miles)
    Skill: TABATA T2B (30)
    ***REST
    PVC Movements & Lax Ball: Shoulders
    Strength:
    S.Clean= 5(10lbs) + 5(20lbs) + 5(30lbs) + 5(50lbs)
    S.Press= 10(10lbs) + 8(10lbs) + 6(20lbs) + 6(20lbs) + 4(30lbs)
    WODFT: 21-15-9
    Thrusters (30lbs)
    Push-ups
    TIME= 7:19
    Cash Out:
    50 V-ups + 50…[Read more]

    • Nice work girl, way to write everything down!

      • Thanks @321gaux! I also keep a journal. (paper) But last weekend, I ripped out all my old workouts. A clean slate to say the least. I am keeping track of my WODs and runs now as of last week. And your Daily programming & LIVE broadcasts have helped me to also begin writing down my thoughts. I had never considered doing that before.

  • Luz Cruz posted a new activity comment 2 years, 1 month ago

    Thank you! I thought I would only be able to complete 4 rounds on the AMRAP, but I pushed myself and got 5 complete rounds + 5 P.Press. As a novice, I am no where near Margaux’s programming but I do want to thank you all. Reviewing her daily programming has helped me come up with my own. At least until I can get back to my box in a few weeks.…[Read more]

  • Luz Cruz posted an update 2 years, 1 month ago

    Saturday, October 24, 2015
    Stretch: Legs
    Cardio: 3 mile run
    ***REST
    PVC, Foam Roll & LAX ball Mobility: Upper Body/Back/Legs/Shoulders/Biceps
    Strength:
    Clean & Jerk *work up to max for the day 8(bar) + 6(10lbs) + 6(20lbs) + 4(30lbs) + 4(50lbs) + 2(60lbs) + 2(70lbs) + 1(80lbs)
    F.Squat (50lbs) 5 x 5 x 5 w/2 sec pause)
    ***REST
    WOD AMRAP (20min):
    5…[Read more]

    • This is amazing good job keep it up! Great Work

      • Thank you! I thought I would only be able to complete 4 rounds on the AMRAP, but I pushed myself and got 5 complete rounds + 5 P.Press. As a novice, I am no where near Margaux’s programming but I do want to thank you all. Reviewing her daily programming has helped me come up with my own. At least until I can get back to my box in a few weeks.…[Read more]

  • Luz Cruz posted an update 2 years, 1 month ago

    CrossFit methodology teaches us to “train for the unexpected.” I believe we can apply this to all aspects of life… Mental, physical, emotional and spiritual!
    Today’s run in light drizzle and moist conditions proved to be challenging yet doable. My first 5k since bike accident in June. #runlikeabeast #liftlikealady
  • Luz Cruz posted an update 2 years, 1 month ago

    Friday, October 23, 2015
    WarmUp: 5 min Jump Rope (work on double unders)
    PVC & Foam Roll Mobility: Legs/ Upper Body
    Skill: Bring Sally Up> hi-lo plank
    ***REST
    Strength: OHS 10-bar 8-10lbs 6- 10lbs 4- 20lbs 2- 20lbs
    WODFT (Luz Anjelica Cruz):
    2 min wall sit + 30 arm circles + 20 push-ups + 50 jumping jacks + 25 burpees + 15 crunches + 1 min wall…[Read more]

  • Luz Cruz posted an update 2 years, 1 month ago

    Thursday, October 22, 2015
    Cardio: 1 mile run
    PVC & Foam Roll Mobility: Back/Calves/Upper Body
    Warm-Up: TABATA all out w/Assault Bike (30cal) + 8 reverse hypers + 8 glute ham raises
    ***REST: stretch hips/back
    Strength: Snatch 5@bar + 4@10lbs + 4@10lbs + 3@30lbs + 3@30lbs
    Skill: TABATA HS Holds
    ***REST: stretch wrists/shoulders
    WODFT#1:
    50…[Read more]

  • Luz Cruz posted a new activity comment 2 years, 1 month ago

    Thanks Margaux! Doing what I can and working with what I have from home. 🙂 Still rehabilitating my supraspinatus, so doing as much mobility as I can. I really enjoyed the yoga, thanks!

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