admin

Buy In/Cash Out
Shin against the wall stretch 1:00 per leg
Hamstring with the band stretch 1:00 per leg
Sit in a deep squat 2:00

Make-up/Skill Day
Practice makes perfect
Tests take 2

Squat Program:
OVHD Squat 3×5 @41×3 (focus on overhead position)
Back Squat 7×2-4 @20×0
Front Squat 3×5 @30×2

Travel WOD:
2 Rounds
25 Burpees
50 Flutter Kicks (R,L=1)
400 M Run
*Post to comments

Courage is grace under pressure. -Ernest Hemingway

Don’t blame the damn Turkey

Thanksgiving week schedule
Monday & Tuesday- Normal Schedule
Wednesday- Normal Morning Class, Noon, and 5:30 PM
Thursday: Thundercloud Turkey Trot Thanksgiving Day!
Friday: 10 AM Workout only
Saturday: Normal 10 AM Team workout

CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!

Buy In/Cash Out
Shin against the wall stretch 1:00 per leg
Hamstring with the band 1:00 per leg
deep squat hold 2:00 total

Test Day
1 Mile Time Trail (15 Minute Cap)
* Time Recorded

Take 15 Minutes
1 RM Weighted Ring Dip @3010
*Weight recorded

Take 30 Minutes
1 RM Snatch
*Weight recorded

You can swim all day in the Sea of Knowledge and still come out completely dry. Most people do. -Norman Juster

How Many Calories do Muscles Burn?

Thanksgiving week schedule
Monday & Tuesday- Normal Schedule
Wednesday- Normal Morning Class, Noon, and 5:30 PM
Thursday: Thundercloud Turkey Trot Thanksgiving Day!
Friday: 10 AM Workout only
Saturday: Normal 10 AM Team workout

CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!

Buy In/Cash Out
Shin against the wall stretch 1:00 per leg
Hamstring with the band 1:00 per leg
Deep squat hold 2:00 total

Rowing Skill Practice
7 Rounds
5 Slow Perfect Strokes
100M @ 85% effort
*Post notes to comments

Double Under Practice
7 Rounds
15 Unbroken Singles
Max Unbroken Double Unders
*Post notes to comments

7 Rounds
:30 Hollow Rocks
200M Run
*Time Recorded

You can never plan the future by the past. -Edmund Burke

Deliberate Practice

Thanksgiving week schedule
Monday & Tuesday- Normal Schedule
Wednesday- Normal Morning Class, Noon, and 5:30 PM
Thursday: Thundercloud Turkey Trot Thanksgiving Day!
Friday: 10 AM Workout only
Saturday: Normal 10 AM Team workout

CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!

Buy In/Cash Out
3x Max Hollow Holds

Clean Skill Work

Then…

7 Sets
2 Hang Cleans
5 Push-presses
2:00 Rest

Then…

7 Sets
2 Power Cleans
5 Burpees
2:00 Rest
*Score= Heaviest weight recorded for the team

Thanksgiving week schedule
Monday & Tuesday- Normal Schedule
Wednesday- Normal Morning Class, Noon, and 5:30 PM
Thursday: Thundercloud Turkey Trot Thanksgiving Day!
Friday: 10 AM Workout only
Saturday: Normal 10 AM Team workout

CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!

Buy In/Cash Out
3x Max Hollow Hold

5 Sets
3-5 Back Squats @4010
:30 Rest
1:00 Double Under Practice
:30 Rest
8-12 Push-ups/Ring Push-ups/Ring Dips @2010
2:00 Rest
*Post Weights and notes to comments

Then…

4 Rounds
6 Pull-ups
15 Single Jumps
6 Handstand Push-ups
15 Double Unders
6 Pistols total
*time recorded

Framework vs. Re enactment

Love is the only force capable of transforming an enemy into friend. -Martin Luther King, Jr.

Thanksgiving week schedule
Monday & Tuesday- Normal Schedule
Wednesday- Normal Morning Class, Noon, and 5:30 PM
Thursday: Thundercloud Turkey Trot Thanksgiving Day!
Friday: 10 AM Workout only
Saturday: Normal 10 AM Team workout

Buy In/Cash Out
3x Max Hollow Holds

Make Up/Skill Day
Practice Makes Perfect
Testy Tuesday
10 Minute Olympics

Squat Program
Overhead Squat 3×5 @ 3311
Back Squat 7×2-4 @ 30X0
Front Squats 3×5 @ 22X0

Never doubt that a small group of thoughtful, committed people can change the world. Indeed, it is the only thing that ever has. -Margaret Meade

Leaky Gut

Thanksgiving week schedule
Monday & Tuesday- Normal Schedule
Wednesday- Normal Morning Class, Noon, and 5:30 PM
Thursday: Thundercloud Turkey Trot Thanksgiving Day!
Friday: 10 AM Workout only
Saturday: Normal 10 AM Team workout

Buy In/Cash Out
3x Max Hollow Holds

Find a 1 RM Weighted Chin-up, and a 1 RM OVHD Squat (20X0 tempo)  in 20 minutes
*work chin-up progressions from chart with any additional left over time
*Weights Recorded

then…

10 Minute AMRAP
7 OVHD Squats
5 Power Cleans
3 Hang Cleans
M: 135lbs, W: 95lbs
*Rounds Recorded

Announcements:
–Thundercloud Turkey Trot Thanksgiving Day!

A group of Big Dawgs if I’ve ever seen one!

To express our thanks this holiday season we will pay tribute to INDIANS, and of course, PILGRAMS!  Anyone and everyone (friends, family, your lab partner from chemistry class…) is welcome. We’ll be meeting  tonight (Saturday, November 13th), at 7:30pm at Town Lake at the water coolers by the South 1st  st. bridge to start the run.

The official pub run route*

1. Gingerman
2. Speakeasy
3. Lavaca St. Bar
4. Keybar
5. Kung Foo Saloon
6. Dogwood

*Stepping into the 21st century, we will try to keep you updated on progress via facebook and twitter.  As usual, there will be no schedule and the route is subject to change as weather and funness (not a word) of each bar is assessed.

Otherwise, feel free to hit up Boone (512) 922-5474 if you want to meet up.  See you guys tonight!

BIG DAWG CHALLENGE

EVENT 1
(15 Minute Time Cap)

Building Fran
A 45# bar and bumper plates will be 200 meters away from the pull up station. In three separate trips run and retrieve a bar and two bumper plates and return them to the pull up station.

At this point you may load your bar. Once your bar is loaded, begin “Fran”:
21-15-9
Thrusters
Pull-Ups
For  Time
(Men 95#/Ladies 65#)

EVENT 2:
(12 Minute Time Cap)

3 Rounds
7 Squat Snatch
9 Burpee bar jumps (jump over your bar)
30 UNBROKEN Double Unders
For  Time
(Men 115#/Ladies 75#)

EVENT 3:

In 10 Minutes find 1 Rep Max Clean & Jerk

“Full effort is full victory!!!!!”

Buy In/Cash Out
Chin-up Progressions x2 Sets

5 Rounds
3 Jerks
15 Squats AFAP
:90 Rest
*Heaviest Jerk Recorded

then…

5 Rounds
1 Gasser
:90 Rest
*Fastest Gasser recorded

In matters of style, swim with the current; in matters of principle, stand like a rock. -Thomas Jefferson

Low Carb and PCOS

Announcements:
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here
-Post Big Dawg Challenge, join us for the first Pilgrims and Indians Thanksgiving Pub Run November 13th!
–Thundercloud Turkey Trot Thanksgiving Day!

Good luck to Nick and Jenn at the Marathon this weekend!