Farewell LV

 

We would like to extend a heartfelt thank you to LV today. This week was her final week here as a coach at CFA and we truly appreciate all the hard work she has contributed over the last year.  LV and her family are starting an exciting new business venture and we wish them the very best of luck.  LV’s enthusiasm and love for coaching will always stand out here at CFA. We look forward to seeing her continue to grow and succeed in her new journey!

WOD 9/21

All Levels
Pull, Carry
15:00 AMRAP 100 M Sled Pull @ 100 lb
15:00 AMRAP 100 M Farmers Carry @ 55 lb, 35 lb

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

WOD 9/20

All Levels
Warm-ups:
For Quality
3 Rounds
5 Wall Squats
5 Goblet Squats
10 Air Squats
10 YD DB Bear Crawl
*:03 Pause at the bottom of each squat r

B.
20:00 Alt. EMOM
Even: 3 DB Get-ups/ Leg
Odd: 3 Partner Pull-ups

C.
10 Rounds
5 Russian KB Swings
200 M Run

silverstalone and norris

 

All Levels – AM
Sean 12:40
Courtney 16:00
Maureen 13:24
Humberto 11:52
Tineke 14:06
Roland 16:56
Jose 14:21
Sarah 13:57
Shelby 11:49
Meridith 14:48
Mayela 13:26
Silas 17:11
Tow Matt 13:03
Jeff 12:46
Mercy 19:37
Suzi 14:47
Michele 20:36
Julia 14:28
Madison 14:37
Andy 15:58
Missy 16:30
Mer 15:31
Corn Dog 16:17
All Levels – Noon
Gil 11:40
Kat 12:45
Tanner 13:31
Avtar 12:53
Jared 12:55
Ganesh 13:06
Bianca 13:44
Nancy 13:50

What’s The Deal With All These Goblet Squats?

If you haven’t noticed, the last 3 weeks of our Performance program has really focused on moving better. Specifically we’ve spent a lion share of our time trying to improve your squatting. Today I’m going to touch on the use of the goblet squat and also give you some ideas around implementing them in your warm up warm-up (amirite?) so you can continue to improve this fundamental movement as we move on to more complex squatting variations.

 Goblet Squats

I’ve fallen in love with the goblet squat. In my opinion the goblet squat works incredibly well for improving the squat because it has a built in feedback quality that you can’t find in your typical air squat. The front loaded weight naturally encourages an upright torso due to the decreased load placed on the shoulders and grip. Having the elbows inside the knees forces the athlete to drive the knees out to allow for the required space. Lastly, with the weight placed snugly against the chest, athletes“sink” into a deeper squatting position. Quite simply, it feels more natural and comfortable to go lower, which allows for the full range of motion to be reached at the hip and ankle joints. So why is all this important? Because we essentially have an exercise that can be performed with very little guidance while improving those oh so important squat mechanics. It’s like the self-checkout line of squatting.

How do we continue to progress?

Now that we’re all in agreement that goblet squats are the squatting secret sauce, how do we implement them outside of our regularly scheduled program? Simply do them every day you walk into the gym, a set of 15-20, 3-5 times a week will suffice. Be creative. Try different weights, different tempos, adding pauses and even alternating between a dumbbell and a kettlebell. Just make sure you split up your reps in a fashion that doesn’t encourage a lot of fatigue.

The reality is, dedicating two minutes per training session to helping your squatting mechanics and fundamentals will pay big dividends in the long run. So, grab a kettlebell or a dumbbell and get to squatting! You’ll thank me later!

Wes Kimball

WOD 9/19

Performance – Week 3 of 8 Strength and Aerobic Base
A. Clean + Front Squat x1+2×3 Rest :90
*build to a challenging but not max weight

B. Deadlift x5x5 @ by feel Rest :60
*Work to a challenging weight, first set starts at final weight or “a”

C1. DB Split Squats x3/leg x5
C2. Push-up Planks Sequence x1 round x5 Rest :60

Foundations
Skill
Deadlift

A. Deadlift x2x6
B. Pull ups x2x6

Tire Sprint (Just Tire) 5x50m + 8 Burpees w/ 2 min rest

“Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.” -John Quincy Adams

class

Foundations – AM
Erin
John
Jannica
Meridith
Corn Dog
Performance – AM
Kristi
Big Spoon
Ed
Sissy
Lee
Gage
Ken
Shelby
Velvet
Steve
Page
Morga
Jose
Kevin
Lisa
Sarah
Ray
Mercy
Michele
Ladies Class
Stefani
Jenny
Lulu
Jill
Sydney
Mer
Performance – Noon
Tanner
Foundations – PM
Jessica
Kristine
Lyon Cub
Emily
Rachael
Julia
Emmy
Max
Lauren
Performance – PM
Gil
ABC
Jeri
Sanchez
Matt
Ed
Pam
Frank
Dixie
Carolyn
Keith
KJ
Joe
Rahul
Liz G
Nicole
Carrie

WOD 9/18

Performance – Week 3 of 8 Strength and Aerobic Base
A.
10 Minutes Alt. EMOM
Even: 5 Horz. Ring Rows
Odd: 5 Goblet Squat w/ :03 pause in the bottom

B.
10 Rounds
3 Thrusters @ 95 lb, 65 lb
3 Pull-ups
*Time Recorded

Foundations
Skill
Jump Progression

Jump Rope
2x30sec on / 30 sec Rest

Box Jumps
2×30 sec on / 30 sec Rest

4 Rounds
10 Ring Rows
10 DB/KB Thrusters 30/20#
400m Run

“There are only two options regarding commitment: You’re either in or you’re out. There is no such thing as life in-between.” – Pat Riley

db snatch

Foundations- AM
Courtney
Dawn 16:29
Chris 15:21
Chad 13:30
Jonathan 13:04
Emily 15:21
Corn Dog 16:56
Meridith 12:50
Billy 12:41
Emily 16:46
Jannica 16:56
Performance – AM
Gage 5:34 Rx
Dallas 7:04 Rx
Kara 5:16
Rulin 6:25
Ivan 3:59 Rx
Lee 6:12 Rx
Shelby 5:25
Sissy 5:02
Humberto 5:00
Tow Matt 5:49 Rx
Page 4:56 Rx
Dayna 3:41 Rx
Lane 4:27 Rx
Kevin 5:55 Rx
Jose 6:28
Sarah 4:46
Silas 6:54
Morgan 6:32
Andre 6:28
Kristy 6:19
Mercy 5:21
Performance – Noon
Jared 5:33
Tanner 6:13
Tineke 6:30
Gerald 8:07
Andrew 8:33
Foundations – PM
Gilbert 14:21
Emily 17:25
Kelcey 18:31
Performance – PM
Gil 2:55 Rx
Kevin 5:11 Rx
Ian 3:01 Rx
E-Rod 4:59
Andrew K 3:54 Rx
ABC 8:23
Coco 5:04
Matt F 5:07
Carlos 6:41
Michael 6:01 Rx
Paul 6:04
Cassie 6:53
Jillian 5:02 Rx
Carolyn 8:13
Sean 5:29
Chris 7:30
Jessica 6:03
Gwar 6:08 75#
Keith 7:20
Nicole 5:14
Leah 6:49
Raj 6:15 75#
Carrie 7:19
Kristin 7:28
Frank 7:48

WOD 9/17

Performance – Week 3 of 8 Strength and Aerobic Base
A.
3 Rounds for Quality
2-4-6
Walking DB Lunge
Push Press

B.
5 Rounds
400 M Run
10 Burpees
*20:00 Cap
*Time Recorded

C.
3 Rounds
10 V-ups
3 Spiderman Steps/Side

Foundation (Test)
Skill
Row

Test
3 Round
500m Row@90%
25 Wall Ball
Rest 4 mins (Jump Rope Skills for 1 min)

5/ea side Turkish Get ups

“Do not pray for an easy life, pray for the strength to endure a difficult one.” – Bruce Lee

Jeanette

Congratulations to Denise and George for participating in Run With The Heroes 5K! A special congratulations to Jeanette for finishing in 1st place in her division! Way to go, guys!

Foundations – AM
John
Daniel
Michael
Jonathan
Kelcey
Kelley
Performance – AM
Jenny 13:15
Ivan 13:11
Carlos 14:32
Ed 14:16
Tineke 14:32
Sissy 16:21
Scott 14:57
Gage 17:23
Sarah 15:52
Humberto 13:36
Ken 14:33
Josh 12:01
Steve 17:42
Gwar 16:44
Dayna 14:09
Tow Matt 17:00
Jeff 13:45
Page 11:12
Lisa 18:10
Shelby 13:41
Jose 15:35
Roland 15:29
Ray 13:21
Ladies Class
Mer 18:39
Jill 17:37
Sydney 15:59
Foundations – Noon
Courtney
Performance – PM
Gil 11:51
Andrew 18:23
Coco 18:50
Ganesh 14:34
Heather 15:40
Jillian 15:04
J-Rod 14:13
Paul 14:14
Velvet 14:32
Carolyn 19:08
KJ 13:56
Sanchez 12:05
Nicole 14:23
Carrie 19:45
Keith 14:21
Madison 15:55
JV 14:40

WOD 9/16

Performance – Week 3 of 8 Strength and Aerobic Base
Warm-up:
For Quality
3 Rounds
5 Wall Squats
5 Goblet Squats
10 Air Squats
10 YD DB Bear Crawl
*:03 Pause at the bottom of each squat rep

A1. Clean x2x5 at a challenging but technically sound weight  Rest :30
A2. Ground to Stand Rope Climbs x5x5 Rest :90

B.
5 Rounds
3 DL @ 70-80%
100 YD Farmers Walks
20 Double Unders

*DB Weight Recorded

Foundations
Skill
Hip Snatch

 A. Snatch x2x5
B1. Front Squat x2x5
B2. Push ups x6-8×5

Test
Front Plank :90

“There is only one thing worse than fighting with allies and that is fighting without them.” — Winston Churchill

rower

Foundations – AM
Jim
Mayela
Emily
Courtney
John
Dawn
Chaz
Billy
Jannica
Performance – AM
Kara 25
Ian 45
Dallas 35
Shelby 25
Lee 35
Jillian 20
Janet 25
Humberto 20
Ryan 35
Ivan 35
Sissy 20
Ruhlin 30
Silas 25
Lane 35
Kristi 20
Sarah 20
Dayna 20
Andre 25
Jose 40
Ray 20
Performance – Noon
Gerald
Dixie 30
Avtar 25
Mer 25
Spencer 35
Ganesh 35
Foundations – PM
Kenyon
Emmy
Meridith
Aaron
April
Paige
Max
Daniela
Lauren
Emily
Performance – PM
Madison 15
Jeri 20
Ryan 30
Sydney 15
Gil 35
Pam 20
Sacha 25
Chet 40
Jerry 25
Andy 30
Melissa 20
Sean 35

WOD 9/14

All Levels – Week 2 of 8 Strength and Aerobic Base
A.
In Teams of 2-3
400 M of 5 Lunges and 5 Push Press
1600 M Relay
*Pick a weight (suggested 20-35 lb)  one person works at a time until Team covers full lap
Then immediately complete 1600 M Relay
*Record Weight Used and Time

 

All Levels – AM
OG’s 20:07
Legs for Days 20:45
3’s Company 27:30
Cave Women 28:45
Cave Men 28:00
Kareen 27:22
Team Aussie 24:38
Blues Bros. 29:00
C-eh-N-eh-D-eh 31:55
Kriskie 32:41

WOD 9/7

All Levels – Week 1 of 8 Strength and Aerobic Base

30:00 AMRAP
100 Walking Lunges @ 35 lb, 20 lb
100 DB Thrusters @ 35 lb, 20 lb
100 DB Snatches @ 35 lb, 20 lb
100 Box Jumps w/ Step down  @ 20 lb, 14 lb

*1 pair of DB’s per team, 1 person works at a time
*Every 2 minutes athlete run 100 M together
*Workout is over after 30 Minutes or all reps are complete

[youtube]http://youtu.be/p7V-8v8tOJQ[/youtube]

All Levels – AM
Michele 15:24
Jenny & Dayna 19:09
Lowkes & Kandace 21:34
Double “S” 23:57
Maureen & Kara 25:05
Krebs 25:35
Jamie & MegO 25:42
Team Awesome 28:00
The Beal Boyz 355 reps
Chandlers 30:00
Aaron, Frank, & Chaz 29:34
Jillian & Nicole 29:02
Heather & Rick 29:11
E-Rod & Bryan 25:25
Kristi & Jackie 29:27