admin

ANNOUNCEMENTS

• CFA will host a  BBQ/Potluck this Saturday (5/4) at 12:00P.M.   In celebration of the end of Test Week! The BBQ will follow Coach Miguel’s Muscle-Up Skill Session
  
• CFA’s Youth Fitness Program Preview Event will take place on May 18th at 10:00A.M. this event is open to both the children of members and non-members.
• Keep an eye out for the CFA Newsletter coming out this week.  We’ll be giving you a sneak peak into some of the projects we have in the works. Here’s a hint: It is time to dust off your Speedo.

Level 2 – Week 7 of 8 Test Week
Testing
Max Power Snatch in 30 Minutes
2400 M Run Time Trial 12:00 Minute cap

Level 1 (Test)
Skill:
Box Jump Progressions

25 Wall Ball (Buy in, Test)
10:00 AMRAP
10 Box Jump
10 Wall Ball
10 Ring Rows
300m Run

Plank Test (TEST)

7 Reasons Why Fat is Your Friend

“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

[youtube]http://youtu.be/V4RX15cxI28[/youtube]

 

Level 1
Jo	2 2/3
Eric	2 1/3
Ashlee	2 2/3
Red	2 1/3
Diana	2 2/3
Laila	2 1/3
Jose	3
Page	3
Velvet	2 3/4
Nicole	2
Jen	1
Kristan	2 3/4
John	3
Zach	3
Matt	3
Chris	3
LuLu	2
Ruth	3
Lisa	2 1/2
Lorin	2 3/4
Meany	2 1/2
Kristan	3
Level 2
Kara	65	10:28
Ebelia	65	11:56
Mitch	135	11:51
Big Spoon	145	9:59
Carlos	85	11:43
Juan Carlos	115	11:43
Ken	115	11:15
Nicole	85	11:34
Kristi	95	12:51
Eileen	95	13:15 (1600m)
Jillian	70	12:08
Ed	95	11:18
Ismael	115	9:18
Sarah	55	13:22
Kyle	160	9:255
Chaz	155	10:39
Ray	145	10:30
Erica	100	12:02
Jeff	135	11:24
Spencer	135	12:08
Eric	145	9:19
Garrett	115	10:13
Kat	75	13:20
Mer	85	13:22
Gabriel	145	13:22
Shana	95	10:50
Gil	150	13:02 (2000m)
Josie	60	12:09 (2000m)
G	60	12:05
Marky Mark	125	10:36
George	155	11:47
David	145	9:40    (Row)
Miss Fro	75	11:35  (Row)
KJ	70	12:20
Missy	70	12:40
Kavi	120	10:36  (Row)
AG	190	9:13    (Row)
Kinchen	105	11:03
C2	70	12:32
Andy	175	12:20 (2000m)
Ryan M	135	11:02
Desiree	85	12:49 (2000m)
Shug	80	13:27 (2000m)
Frank	45	14:32
Ryan C	125	12:39

All Levels – Week 6 of 8, Week 3 Work Capacity Focus
“AMFranP”
36:00 AMRAP
21-15-9
Thruster @ 95 lb, 65 lb
Pull-ups
4 Person Teams
Complete as many rounds as possible
New Team members rotate in every minute

All Levels – Week 6 of 8, Week 3 Work Capacity Focus
5 Rounds for Quality
5 KB Swing
5 Wall Balls
5 Box Jumps
5 Pull-ups
5 Lunges

then…
50 Burpees
*for time

How Much Protein Should You Be Eating?

*Post thoughts to comments
“Two things define you. Your patience when you have nothing, and your attitude when you have everything.” – Unknown.

ALL LEVELS
Big Spoon
Gage	3:58
Eric
Mitch	3:18
Juan Carlos	2:30
Rublin	4:26
Sarah	5:26
Nicole	2:52
Ruth	4:32
Pam	6:03
Maureen	4:40
Lee	4:30
Jose	4:10
Ed	4:09
Joe Dan	4:19
Jillian	3:45
Staci	Mod
Whitney	Mod
Diana	4:45
Phillip	4:00
Gregg	4:15
Ballet	2:00
Ismael	3:01
Ryan	2:15
Walker
Veronica	3:04
Laila	4:03
Mer	4:13
Russel	3:17
Amber	4:10
Patrick	3:45
Tristy (Mod)	2:54
Chaz	3:15
Ronak (Mod)	4:54
Marc	4:25
Chris	4:37
David	4:28
Gil	3:36
Sharon	3:35
Avtar	4:02
Erica	2:50
Lv	2:49

Level 2 – Week 6 of 8, Week 3 Work Capacity Focus
A. Press x1-3 x5 @ 2010 Rest 3:00
B1. Back Squat 2 RM – x5@ 95% – x5 @ 90% Rest 3:00
C1. Deadlift x3x4 @ 2010 Rest :30
C2. Static Dips x5-7×4 @ 2010 Rest :60

Level 1 (Test)
Skill:
Jumping/Kip Pull-ups

Strength:
A1. KB SLDL x8x3
A2. Push-ups x8-8-Max Rep (Test)
A3. Jumping/Kip Pull-up x10x3
*Focus on Mechanics and techniques not weight

Workout:
800m Run
10 DB Thrusters
10 Ring Rows
600m Run
10 DB Thrusters
10 Ring Rows
400m Run
10 DB Thrusters
10 Ring Rows
*15:00 Time Cap

Fitness Playgrounds Grow as Machines Go
*Post thoughts to comments

“One man can be a crucial ingredient on a team, but one man cannot make a team.” – Kareen Abdul Jabbar

Level 1
Anthony	400M
Lee	14:36
Meggy	14:08
Maria	14:00
Jo	14:04
Velvet	15:00
Page	12:51
Patrick	400M
John W	400M
Kristin	400M
John M	12:06
Jill	400M
Brandi	14:32
Meany	600M
Zach	13:09
Kristin	12:34
Lorin	600M
Keith	13:48
Eric	600M
Katherine	400M
Erin	14:30
Ladies – 9 AM
Heidi
Helen
Jenny
Paula
Rebecca
Josie
Lou Lou
Lori
Mer
Level 2
Kristy
JV
Schmitty
Sissy
Gage
Joe Dan
Valyn
BigSpoon
Mitch
Kyle
Vanessa
Ed
Juan Carlos
Jessie
Michael
Amber
Marky Marc
Cowboy
Cameron
Gabriel
Sanchez
Vegas
ABC
Gil
Shug
MegO
Pam
Kayleen
George
Sean
Caro
AG
Twin
Evil
Liz G
Kristin
Ryan
Missy
Big Easy

Level 2 – Week 6 of 8, Week 3 Work Capacity Focus
4 Rounds
400 M Sprint @ 90-95% effort
8:00 Rest

 

Level 1 (TEST)
Skill:
Burpees
Wall Balls (TEST)

 

Workout:
4 Rounds
15 MB OVHD Sit ups
10 Wall Ball
5 Burpees
200m Run

Bacon Mistakes To Avoid: How To Cook Bacon
*Post thoughts to comments

“We have a strategic plan.  It’s called ‘doing things’.” -Herb Kelleher

Level 2
Ruhlin	1:20
Sissy	1:41
Ebelia	Mod
Mego	1:44
Sarah	1:39
Jillian	1:34
Ismael	1:15
Kayleen	1:31
Dixie	2:11
Avtar	1:25
Robert	1:12
Chow	1:22
Jeri	1:24
Gabriel	1:26
Garrett	1:07
Marky Mark	1:12
AG	1:19
Amber	1:22
Pinky	1:33
JMo	1:25
Sadie	1:22
Desiree	1:44
Kristen	1:37
Ryan	1:18
Andrew	1:14
Maureen	1:12
C2	1:37
Level 1
Anthony	16:42
Ross	18:38
Angelica	17:27
Maria	10:26
Meggie	10:23
Silas	13:18
Diana	13:00
Jose	10:16
Ruth	12:38
Whitney	14:38
Patrick	11:16
Kristin	12:32
Nicole	13:01
Zach	11:57
Erin	12:53
Chris	10:44
John	9:56
Sindy	14:57
Lorin	15:18
Lisa	15:39
Kristin	11:54
Keith	14:52

Level 2 – Week 6 of 8, Week 3 Work Capacity Focus
A.
7 Rounds @ 90% effort
7 Unbroken TnG Power Cleans
7 Wall Balls
1:00 Rest
B.
7 Rounds @ 90% effort
7 Unbroken Thrusters
7 Burpee
1:00 Rest

Level 1 (Test)
Skill:
Hip Snatch Progression
A. Hip Power Snatch x1-3 x 5

Strength:
B1. Good Mornings x5x3
B2. Ring Push ups x3-5 x3
C1. Front Squat x3x5
C2. Strict Chin-ups x3x5

Test:
Step up

The Ultimate Hash Recipe
*Post thoughts to comments.

“Courage doesn’t always roar.  Sometimes courage is the little voice at the end of the day that says I’ll try again tomorrow.” -Mary Anne Radmacher

Level 1
Maria
Jo
Lee
Ashlee
Whitney
Jose
Erin
Patrick
Elorra
Taylor
Heather
John
Zach
Level 2
Joe Dan	115	65
Big Spoon	135	75
Mitch	115	65
Gage	95	65
Kara	45	35
Ebelia	55	35
Maureen	47	37
Valyn	48	37
Ballet	95	75
Kyle	145	95
Brad	145	95
Michael	125	75
Ed	95	65
Juan Carlos	85	65
Walker	55	45
Jonathan	75	65
Ray	95	75
Erica	55	55
Anthony	75	45
Gil	95	75
G	45	35
Brian	75	–
Gabriel	65	55
Alex	95	65
Heather	35	35
Smitty	45	35
Shana	55	45
Buck	95	65
Pinky	45	35
Cameron	115	65
Ruffino	45	25
AG	115	65
Jeanette	45	35
Melissa	35	30
Sadie	45	35
J-Mo	35	25
Sharon	85	45
Adrian	95	65
Robert	95	65
Andy	75	65
Clint	–	–
Nicole	75	50
C2	65	35
Desiree	65	45
Ladies’ Class
Lori
Josie
Dayna
Jeri
Stefani
Jenny
Rebecca
Mer
Sarah

Level 2 – Week 6 of 8, Week 3 Work Capacity Focus
A. Work to a Power Snatch Technical Max in 10 Minutes
B. Power Snatch Cluster x1.1.1.1 @ 85-90% Rest :60 b/t Reps
C. 12 Rounds on a continuous clock
:60 Run @ 90%
:60 1-5 Perfect Push-ups/ walk remainder of time

 Level 1 (Test Day)
Skill:
KB Swings (Russian)

Strength:
A1. Deadlift x10x3
A2. SA Half Kneeling DB Press x10/arm x3

Workout
Test:
1 Mile Time Trial

Eight Ways to Cultivate Health Integrity
*Post thoughts to comments

 

AM – Level 2
Ken	105	3000M
Ebelia	60	2400M
Nicole	80	3300M
Todd	155	3600M
Mitch	115	3000M
Kristi	95	2400M
Juan Carlos	95	3200M
Gwar	115	3300M
Ismael	105	3600M
Ed	95	3300M
Ryan	150	3600M
Michael	135	3600M
Ballet	115	3600M
Jillian	60	3150M
Sarah	55	3000M
Jessie	55	3300M
Amber	70	3450M
Kyle	155	3600M
Ray	140	3750M
Chaz	165	3450M
Noon – Level 2
Veronica	55	3300M
Jonathon	95	3750M
Dixie	95	2650M
Mer	80	3300M
Zane	135	4050M
AM – Level 1
Maria	8:19
Anthony	10:12
Brian	8:07
Scott	Mod
Velvet	10:03
Page	8:00
Ruth	9:22
Jose	7:34
Silas	Mod
Staci	9:25
PM – Level 2
Gil	130	2100M
Boone	175	3750M
Anthony	125	3300M
George	165	2400M
Gabriel	135	2400M
Shana	85	2400M
Elizabeth	78	2250M
Pam	60	2100M
David	135	2400M
Caro	80	3075M
Garrett	115	3600M
Christian	125	3375M
Mego	75	2750M
Liz G	45	2100M
Sanchez	165	3675M
KJ	65	3150M
Missy	65	3075M
Can2	155	2400M
Melissa	55	3300M
Sue	77	2725M
PM – Level 1
KJ	8:35
Ryan	8:20
Andrew	9:12
Chris	7:17
Dinorah	12:01
Nicole	11:01
Patrick	7:10
Jenny	12:39
Brandy	8:02
Greg	7:34
Darrell	6:39
Kathrine	10:43
Sindy	10:45
Alex	7:55

All Levels
Team Grace or Isabel
60 Ground to Overhead
M: 135 lb W: 95 lb
*Total Time Recorded
*Teams of Two

 

All Levels
5:30am	11:05 (75)
Horrible @ Names	6:50 (75)
Team Newbie	11:13 (45)
RC Awesome	8:57 (135)
Shamber	8:23 (75)
Team Jenny	7:48 (60)
Team Rod Rod	7:57 (135/65)
Tigers	7:30 (105/35)
Rough Riders	7:27 (85/75/45)
Team Diesel	4:15 (135)
Brass Beals	8:13

All Levels
Strength, Anaerobic Power Intervals:
A. Work to a challenging 3 in the Thruster
B. 7 Rounds @ a steady pace
3 UB Thrusters @ 70% of today
10 Tic Tacs
30 Double Unders or Single Jumps
*Time recorded

Why I Gave Up Trying to Eat Perfect
*Post thoughts to comments

“All glory comes from daring to begin.” -Alexander Graham Bell

 

AM – All Levels
Big Spoon	10:20
Suzi	10:33
Sean	10:31
Vylan	9:54
Joe Dan	10:15
Schmidty	9:55
Juan Carlos	8:02
Sissy	9:50
Lee	10:58
Sarah	9:34
Meggie	9:46
Carlos	9:46
Ben	9:33
Silas	11:51
Ballet	8:08
Jose	11:58
Jillian	8:26
David	8:57
Ismael	8:34
Ed	10:04
Diana	8:52
Walker	8:36
Kyle	7:29
Jeff	9:56
Veronica	10:58
Jeri	9:19
Lori	11:08
Alex	9:53
Mer	8:52
Lanny	8:55
James	11:41
Noon-All Levels
Evan	8:59
Avtar	7:53
Amber	10:14
John	8:04
Ronak	7:57
Russell	7:32
Chaz	7:43
Patrick	8:59
Raj	11:06
Kat	7:04