Travel WOD
7:00 AMRAP
Burpees
Secrets behind consistency
*Post thoughts to comments
Happy holidays, y’all! We’ll reopen on Wednesday 12/26.
All Levels
Partner WOD
400M Run
21-15-9
Deadlifts (205lb, 155lb)
Box Jumps
400M Run
*Partner A and B have to do all reps of the exercises before moving on to the next.
*Record Total Time
| AM – All | |
| Robby + Marky Marc | 13:54 |
| King + Dan | 14:00 |
| Wash. DC | 13:26 |
| JJ’s | 12:26 |
| Freddy’s Angels | 13:05 |
| C + M | 10:05 |
| Blivan | 10:21 |
| Lauren | 11:01 |
| 4th Place | 11:31 |
| Blackboard Revenge | 12;26 |
| S + A | 12:44 |
| Christmas Cheer | 14;15 |
“It’s the End of the World!” WOD
1200M Row
then…
10:00 AMRAP
12 Unbroken Pull ups
21 Squats
12 Push ups
then…
1200M Run
*Record Time
The Paleo Road Trip: Across the Country Caveman Style
*Post thoughts to comments
“For everything you have missed, you have gained something else, and for everything you gain, you lose something else.” – Ralph Waldo Emerson
| AM – All | ||
| Big Spoon | 20:32 | Rx |
| Guthrie | 21:10 | Rx |
| Suzi | 23:01 | (J) |
| Valyn | 24:05 | (J) |
| Tow Matt | 21:13 | (RR) |
| Ryan | 21:27 | Rx |
| Brad | 19:18 | Rx |
| King | 21:08 | (J) |
| Dayna | 21:49 | 4 |
| Linzi | 21:59 | 4 |
| Sanchez | 22:01 | 4 |
| 12P – All | ||
| Cat | 25:16 | |
| MegO | 23:37 | |
| Avtar | 21:56 | |
| Her | 24:12 | |
| Walker | 23:28 | 5 |
| Crash | 22:59 | |
| 49er | 22:26 | |
| Snick | 24:43 | |
| Greg V | 20:57 | |
| E-Rod | 24:59 | |
| Cameron | 21:54 |
Level Two
A. Hip Snatch x1x5@65% Rest 1:00
B. Hang Snatch x1x5@70% Rest 1:00
C. Snatch x1x5@75% Rest 1:00
D1. Press x6x4@75% Rest :30
D2. WTD Pull ups x6x4 Rest :30
Level One
Skill
Headstand to Handstand Holds, Wall Walk, Kick up
Partner WOD
5 Rounds
1:00 Max Single Jumps
1:00 AMRAP of 5 DB Thrusters/5 Russian DB Swings
*P1 – Jump Rope, P2 – AMRAP, switch = 1 Round
Holiday Eating: 17 Things To Consider When You’re Obsessing About Food And Weight
*Post thoughts to comments
“We can’t take any credit for our talents. It’s how we use them that counts.” – Madeleine L’Engle
| AM – Level 1 | |
| Nick | 7 Rounds |
| AM – Level 2 | |
| Leah | |
| Rocky | |
| Ivan | |
| Guthrie | |
| Janice | |
| Big Spoon | |
| Jessie | |
| Mitch | |
| Ballet | |
| Schittone | |
| Tow Matt | |
| Brad | |
| Joe Dan | |
| Kyle | |
| Michael | |
| The King | |
| Rulin’ | |
| Jenny | |
| Michele | |
| Miles | |
| Ray | |
| AM – Ladies’ | |
| Crash | |
| Allison | |
| Kayleen | |
| Emily | |
| Linzi | |
| Josie | |
| 12P – Level 1 | |
| Sam | 4 |
| Christian | 7 |
| PM – Level 2 | |
| Cameron | |
| Smitty | |
| Kevin | |
| Shug | |
| Sanchez | |
| Robert | |
| Jackie | |
| Gil | |
| MegO | |
| Chrissy | |
| Danny | |
| Gary | |
| Greg V | |
| Dayna | |
| EJ | |
| AG | |
| Wade | |
| Sean | |
| Dan B | |
| George | |
| Denise | |
| PM – Level 1 | |
| Joe | 9 |
| Lisa | 8 |
| Jimmy | 10 |
| Carlo | 10 |
The 2013 Circle of Awesomeness Challenge is right around the corner and we hope you’re getting fired up for the awesomeness that is coming! Past challenges have produced some amazing results, some of which we’d like to share with you. One such success story belongs to Mikey Muna…
Mikey’s Results…
- Lost 3.1% body fat
- Increased 1 RM Power Snatch by 10lbs
- Increased 1 RM Clean to Thruster by 10lbs
- Increased L-sit hold time by 8 seconds
- Increased FGB score by 22 reps
- Decreased 2-Mile time by 1:04
- Decreased Karen time by 32 seconds
- Decreased Annie time by 1:17
A word from Mikey…
“The best part of the Circle of Awesomeness Challenge is the competition. Because you will be focusing on getting a bit faster and a bit stronger so you can do better than you did at the beginning (and better than the other competitors), you won’t even notice how much your body changes. If you’re willing to buy into the program, and I mean really all-out commit to it, then there’s no way that you won’t see a huge change in your whole life. And it’s only 30 days. Come on.”
Learn more about the
2013 Circle of Awesomeness Challenge
*Now through 12/30, receive our best Early Bird discount at registration with promo code “EARLYBIRD”
Level Two
5 Rounds for Quality
5 American Swings
5 MB Tree Tops/ea way
5 Push-ups
5 Kip Pull-ups
5 Wall Balls
5 Box Jumps
Coaches’ Choice
Static Stretching
Level One (TEST DAY)
Skill
Push Press
Workout
A1. Push Press x3x5
A2. Kneeling Founder x :15/:15 x 5 Rest :60
B1. Back Squat x3 x4
B2. Push-ups x5-15 x4
then…
1 Mile Run or 1K Row
The benefits of BCAAs: 10 quick tips and detailed research
*Post thoughts to comments
“The answer lies within ourselves. If we can’t find peace and happiness there, it’s not going to come from the outside.” – Tenzin Palmo
| AM – Level 1 | |
| Ginger | 5:03 (Row) |
| Kristi | 4:43 (Row) |
| Jillian | 8:03 |
| Nick | 6:56 |
| Silas | 10:07 |
| Joe | 6:50 |
| Ashlee | 9:29 |
| Dallas | 6:56 |
| Sarah | 10:02 |
| AM – Level 2 | |
| Guthrie | |
| Mitch | |
| V | |
| Styx | |
| Schmidty | |
| JV | |
| Rulin’ | |
| Alex | |
| Janice | |
| Jessie | |
| Eileen | |
| Ballet | |
| Michael | |
| Tow Matt | |
| Kyle | |
| King | |
| 12P – Level 2 | |
| Kevin | |
| 49er | |
| Snick | |
| PM – Level 2 | |
| Danny | |
| ERod | |
| Crash | |
| Joe Dan | |
| Cat | |
| G | |
| Gil | |
| Dillard | |
| Clint | |
| Smitty | |
| Schittone | |
| Robert | |
| Kline | |
| Erica | |
| Blake | |
| Holly | |
| Fro | |
| Mrs Fro | |
| Gary | |
| MegO | |
| AG | |
| Marky Marc | |
| Lane | |
| Greg V | |
| Denise | |
| Nicole | |
| Kara | |
| Phillip | |
| Adrian | |
| PM – Level 1 | |
| Bradford | |
| Andre | 8:19 |
| Jimmy | 10:19 |
| Carlo | 8:12 |
| J-Mo | 5:07 (Row) |
| Arwa | 8:53 |
| Mustansir | 10:04 |
| Jake | 9:12 |
| April | 10:28 |
| Ruben | 9:54 |
| Valerie | 7:59 |
| Snoop | 10:15 |
Level Two
2 Rounds of 20M
Band Lateral Walks
Monster Walks
then…
6 Rounds
1:00 Burpee Box Jumps
Rest 1:00
then…
1:00 of Each Exercise
Prone Elbow Stand
Running V-sit
Lateral plank (left)
Back hypers with flutter kick, crawl with arms
Lateral plank (right)
Flutter kick, V-sit
Back hyper with scissors of legs and breast stroke with arms
Sit-ups (elbow to opposite knee)
Supine elbow stand, alternate leg lift
Indian sit crunches
Scissor over and under V-sit
Level One (TEST DAY)
Skill
Jump Progression Review
“Filthy 5”
5 Rounds
5 Box Jumps
5 Step-ups / Leg
5 Dumbbell Push Press
5 Dumbbell Front Squats
5 Russian DB Swings
5 Ab Mat Sit-ups
5 50 M Run
*M: 20”, 35 lb; W: 16”, 20 lb
*20:00 Cap
then…
TEST
A1. :90 Front Plank Test x 2
A2. Max Strict Pull-ups or Max COB Hold x 2
Tip 499: Post-workout nutrition tips for fat loss & muscle development
*Post thoughts to comments
“Nothing you wear is more important than your smile.” -Connie Stevens
Congratulations to all of our CFA athletes who competed in this past weekend's Santa Fit!
| AM – Level 1 | ||
| Kristi | 16:41 | Rx |
| Jillian | 14:18 | Rx |
| Sarah | 16:14 | |
| Nick | 15:43 | Rx |
| Sam | 19:03 | |
| Ashlee | 16:33 | |
| Her | 14:40 | Rx |
| Amanda | 16:45 | |
| AM – Level 2 | ||
| Big Spoon | 85 | Rx |
| JV | 64 | Rx |
| Eileen | 42 | (MOD) |
| Janet | 61 | Rx |
| Alex | 51 | Rx |
| Schittone | 74 | Rx |
| King | 62 | Rx |
| Michele | 40 | |
| Ryan | 88 | Rx |
| Greg | 91 | Rx |
| Ballet | 93 | Rx |
| Michael | 80 | Rx |
| Tow Matt | 72 | Rx |
| Brad | 101 | Rx |
| George | 69 | Rx |
| Jenny | 87 | Rx |
| Ray | 86 | Rx |
| Miles | 78 | Rx |
| AM – Ladies’ | ||
| Dayna | 91 | Rx |
| Linzi | 69 | Rx |
| Josie | 49 | Rx |
| Allison | 33 | (MOD) |
| 12P – Level 1 | ||
| Dixie | (3 Rds) | |
| Justin | 17:05 | |
| Dallas | 16:05 | |
| Lee S | 16:26 | |
| PM – Level 2 | ||
| Melissa | 70 | (MOD) |
| Smitty | 40 | Rx |
| Jamey | 66 | Rx |
| Gil | 66 | Rx |
| EJ | 70 | Rx |
| G | 68 | Rx |
| Avtar | 65 | Rx |
| Danimal | 75 | Rx |
| E-Rod | 49 | Rx |
| Kara | 62 | Rx |
| Ed | 60 | Rx |
| Mego | 52 | Rx |
| Shug | 40 | Rx |
| David | 58 | Rx |
| Chrissy | 63 | Rx |
| Evil | 50 | (MOD) |
| Robert | 60 | Rx |
| Adrian | 72 | Rx |
| Marky Marc | 61 | Rx |
| Nicole | 81 | Rx |
| Gary | 76 | Rx |
| Wade | 71 | Rx |
| Sanchez | 71 | Rx |
| Kavi | 68 | Rx |
Level Two
Jerk x2x10 Rest 1:30
then…
8:00 AMRAP
10 Roll-Back to Squat
10 American KB Swings
Level One
Skill
Hip Snatch
Hip Clean
Workout
A. Hip Power Snatch x2x5
B. Hip Power Clean x2x5
then….
5:00 AMRAP
5 Burpees
5 Wall Balls
Caffeine is good for you: 6 facts
*Post thoughts to comments
“The best way out is always through.” – Robert Frost
Congratulations, Coach Erica, on your awesome completion of the Texas Spartan Beast Race last weekend!
| AM – Level 1 | |
| Joe | |
| Amanda | |
| J-Mo | |
| Jesse | |
| Sarah | |
| Jillian | |
| Silas | |
| AM – Level 2 | |
| Mitch | 5 |
| Can2 | 4 |
| Big Spoon | 5 |
| JV | 5 |
| Mike | 6 |
| Rulin’ | 6 |
| Ken | 4 |
| Scmidty | 6 |
| Jessie | 7 |
| Eileen | 7 (MOD) |
| Guthrie | 4 |
| Jackie | 5 |
| Janet | 5 |
| Ballet | 7 |
| Michael | 7 |
| Kyle | 6 |
| Schittone | 5 |
| Michele | 4 |
| Ray | 5 |
| 12P – Level 2 | |
| Marcus | 4 |
| Lane | 6 |
| Mikey | 6 |
| Snick | 5 |
| 49er | 5 |
| Anne | 5 |
| Linzi | 6 |
| Josie | 4 |
| PM – Level 2 | |
| Chrissy | 6 |
| Smitty | 6 |
| Kevin | 7 |
| Sherman | 5 |
| Kiehler | 6 |
| Gil | 4 |
| Danimal | 5 |
| Kara | 5 |
| Melissa | 7 |
| MegO | 6 |
| EJ | 6 |
| Ryan | 5 |
| Marky Marc | 6 |
| Wade | 5 |
| Kaz | 4 |
| Shug | 4 |
| David | 6 |
| Danny | 8 |
| Clint | 8 |
| Missy | 7 |
| Alyson | 5 |
| Jenna | 7 |
| Fro | 5 |
| Mrs Fro | 4 |
| AG | 8 |
| Adrian | 5 |
| Sanchez | 5 |
| Denise | 6 |
| Desiree | 5 |
| Robert | 5 |
| PM – Level 1 | |
| Melody | 4 |
| Snoop | 4 |
| Joe Dan | 5 |
| Allison | 3 |
| Kayleen | 5 |
| Steve | 4 |
| Arwa | 5 |
| Mustansir | 4 |
| Ruben | 5 |
| Christian | 7 |
| Valerie | 5 |
| Eugenia | 6 |
| Hannah | 6 |
| Andy | 5 |
| Andre | 6 |
| Jimmy | 4 |
| Carlo | 6 |
| Parnell | 9 |
| Jacinda | 5 |
| Lisa | – |
All Levels
Partner WOD
100 DB Thrusters (45lb, 35lb)
300 Double-Unders
*For time
| AM – All | |
| KT + Aubrey | 9:06 |
| Wade (solo) | 15:54 |
| Dixie + Robert | 13:05 |
| Debbie + LT | 10:56 |
| Rulin’ + Ryan | 10:06 |
| Unnamed | 16:42 |
All Levels
Max 400m Run
then…
10:00, on the min
10 Squats
8 Push-ups
5 Pull-ups
then…
Max 400m Run
7 foods you don’t need to buy organic
*Post thoughts to comments
“If you accept the expectations of others, especially negative ones, then you never will change the outcome.” – Michael Jordan
| AM – All | ||
| Big Spoon | ||
| Ivan | ||
| Suzi | ||
| Jeff | ||
| Michael | ||
| Tow Matt | ||
| Ballet | ||
| Michele | ||
| Marissa | ||
| Jillian | ||
| Joe Dan | ||
| Ryan | ||
| Jackie | 1:50 | 2:04 |
| Mer | 1:42 | 2:55 |
| 12P – All | ||
| 49er | 1:24 | 1:27 |
| Gil | 1:27 | 1:33 |
| Lane | 1:06 | 1:15 |
| Linzi | 1:14 | 1:25 |
| Ken | 1:01 | 1:05 |
| Allison | 2:08 (Row) | 2:01 (Row) |
| Garrett | 1:05 | 1:33 |
| G-Raff | 1:22 | 1:38 |
| Wade | 1:13 | 1:33 |
| Anne | 1:41 | 1:43 |
| Snick | 1:40 | 1:37 |
| Avtar | 1:15 | 1:26 |
| Missy | 1:35 | 1:37 |
| Walker | 1:15 | 1:27 |
| Lee | 1:08 | 1:22 |