All Levels
A.20:00 alt. EMOM
even: 10 Double Unders
odd: 10 Wall Balls
B.20:00 AMRAP
5 Burpees
10 Thrusters @ 95 lb, 65 lb
400 M Run
*Time recorded
| All Levels – AM | |
| Maureen | 6 |
| Kara | 6 |
| Humberto | 5 |
| Mitch | 5 |
| Matthew | 4 |
| Lee | 5 |
| Braden | 5 |
| Kerri | 5 |
| Cynthia | 5 |
| Jillian | 5 |
| Jeff | 5 |
| Tom | 4 |
| Jose | 5 |
| Tow Matt | 5 |
| Roland | 4 |
| Josh | 6 |
| Red | 4 |
| Claudia | 4 |
| Silas | 5+5b |
| Jenna | 5+2t |
| Mer | 5 |
| Martin | 6 |
| Andrew | 6+15+200m |
| Courtney | 4+15 |
| Chance | 6 |
| All Levels – Noon | |
| Gil | 7+5 |
| Andy | 4+5 |
| Nicole | 5+3 |
| Allyson | 5+10 |
| Pablo | 6 |
| Billy | 5 |
| Jared | 4 |
| Evan | 3 |
| John | 4+15 |
Performance
A. Front Squat x4x4 @ 80% Rest 2:00
B1. Snatch Deadlift x5x5 @ 80% Rest :60
B2. Seated Dumbell Press x5x5 by feel @ 30X0 Rest :60
C1. Horizontal Pull-ups x10x3 Rest :30
C2. Hollow Rocks x10x3 Rest :30
Foundations
Skill
Snatch
A. Snatch x3x5
5 rounds
50 m tire sprints
6 burpees w/ max jump
Rest 2 mins
“Do not wait for extraordinary circumstances to do good; try to use ordinary situations.” -Jean Paul Richter
| Foundations – AM |
| Braden |
| Performance – AM |
| Andy |
| Ken |
| Humberto |
| Matthew |
| Gage |
| Melanie |
| Sissy |
| John |
| Adrian |
| Ivan |
| Lee |
| Tow Matt |
| Gwar |
| Steve |
| Tom |
| Kevin |
| Jose |
| Courtney |
| Dustin |
| Brian |
| Martin |
| 2 Chain |
| Chance |
| Ray |
| Mercy |
| Ladies Class |
| Mary |
| Velvet |
| Mer |
| Foundations – Noon |
| Jeanette |
| Keihler |
| RC |
| Foundations – PM |
| Kai |
| Austin |
| Performance – PM |
| Gil |
| Brian |
| Amy |
| Taylor |
| Aaron |
| Ryan |
| Alex |
| KJ |
| Jenna |
| Evil |
| Cassie |
| Brad |
| Carolyn |
| Jillian |
| JRod |
| Allyson |
| Paul |
| Leah |
| Nicole |
HAPPY NEW YEAR!!!
All Levels
30 Minute of a challenging Run
*CFA CLOSED*
“For last year’s words belong to last year’s language and next year’s words await another voice.” – T.S. Eliot
*CFA CLOSES AT 1:00 PM
Performance
A. Press
x5x3 @ 60% rest :30
x4x3 @ 70-85% Rest :60
x1x6 @ 85%+ Rest 2:00
*Try to set a new PR, Best weight recorded
B.10 Rounds
2 TGU (total) @ 16K, 12K
3 Pull-ups
200 M Run
C.3 Rounds
:60 Front Plank
10 Scap Pull-up
Foundations
Skill
Push Press
A. Push press x3x6
12min AMRAP
10 Ring Rows
10 Kb swings
200m run
“The happiest excitement in life is to be convinced that one is fighting for all one is worth on behalf of some clearly seen and deeply felt good.” – Ruth Benedict
| Performance – AM | |
| Maureen | 80* |
| Humberto | |
| Matt C | 135 |
| Gage | 165 |
| Melanie | 80* |
| Adrian | 110* |
| Josh | 145 |
| Lee | |
| Mitch | 150* |
| Robert | 135 |
| Josh | 125* |
| Tom | |
| Gwar | 145 |
| Steve | 115 |
| Healy | 78* |
| Jose | 95* |
| Sophia | 40* |
| Rob | 135 |
| Page | 145 |
| Courtney | 75 |
| Tow Matt | 145 |
| Chance | 125 |
| Martin | 185 |
| Ray | 137* |
| Mercy | 70* |
| Jared | 170* |
| Ladies Class | |
| Mary | 80 |
| Velvet | 75* |
| Allyson | 80 |
| Nicole | 85* |
| Mer | 85* |
| Margaret | 80 |
| Foundations – Noon | |
| John | 7 |
| Pablo | 9 |
| Eric | 7 |
| Carolyn | 5+5 |
| Brian | 8+7 |
| RC | |
Performance
A. Deadlift
x5x3 @ 60% rest :30 (:03 pause in bottom position)
x3x3 @ 70-80% Rest :60
x1x6 @ 85%+ Rest 2:00
*Try to set a new PR, Best weight recorded
B.3 Rounds
10 Walking Lunges (total) @ 45 lb, 25 lb
25 Wall Balls
C.3 Sets of
5 Int/Ext Hurdle Steps / leg
Foundations
Skill
Back squat
A. Back squat x6x4
30-20-10
Wall ball
Single jumps rope
*after each round perform 1 min front plank
“It does not do to dwell on dreams and forget to live.” – J.K. Rowling
| Foundations – AM | |
| Braden | 6:55 |
| Pablo | 6:26 |
| John | mod |
| Performance – AM | |
| Ivan | 385 |
| Jonathan | 335* |
| Melanie | 155* |
| Humberto | 155* |
| Kara | 145* |
| Sarah | 180* |
| Mitch | 275 |
| Josh | 365* |
| Carlos | 245* |
| Adrian | 245* |
| Gage | 180 |
| Lee | 305* |
| Tow Matt | 325* |
| Rob | 345 |
| Gwar | 245* |
| Tom | 415* |
| Robert | 295 |
| Jose | 235* |
| Cynthia | 145* |
| Jessie | 175* |
| Kerri | 180* |
| Silas | skill |
| Mer | 225* |
| Jenny | 195* |
| Ray | 305 |
| Dustin | 205* |
| 2 Chain | 305* |
| Performance – Noon | |
| Brooks | 315 |
| Mercy | 235* |
| Andrew | 355* |
| Brian | 305* |
| Amy | 175* |
| Jared | 300 |
| Velvet | 175* |
| Courtney | 215 |
| Ian | 385 |
| Martin | 385 |
| Mary | 215 |
| Aaron | 335 |
| Foundations – PM | |
| Matthew | 8:04 |
| Performance – PM | |
| Eric | 365* |
| Malia | 155* |
| Dean | 415* |
| Sean | 295 |
| Jessica | 205* |
| Matt | 325* |
| Andy | 325* |
| Erica | 210* |
| KJ | 155 |
| Chance | 235* |
| Allyson | 195 |
| Emily | 335 |
| Gil | 335 |
| Gold | 415 |
| Kristin | 290 |
| Austin | 160 |
| Kristin | 335 |
| Ryan | 300 |
| Maureen | 145 |
| Evil | 210 |
| David | 265 |
| Paul | 355* |
| Carolyn | 160* |
| Missy | 205* |
| Cassie | 195* |
| Nicole | 195 |
| Leah | 235 |
| RC | 285* |
All Levels
2 Rounds
50 Power Snatch @ 75 lb, 45 lb
50 Burpees
50 Push Press @ 75 lb, 45 lb
50 Toes to bar
*Completed in teams of 2-3
All Levels
A. Press
x5x3 @ 60% rest :30
x3x3 @ 70-80% Rest :60
x1-2×6 @ 85%+ Rest 2:00
*Try to set a new PR, Best weight recorded
B.5K Row for Time
C.3 Rounds
:60 Weighted Front Plank
5/arm 1/2 Kneel Land Mine Press (use base of pull-up bar to create land mine)
**CFA CLOSES AT 1:00 PM
| All Levels – AM | *=PR | |
| Kara | 60 | 24:16 |
| Adrian | 105 | 24:52 |
| Sissy | 65 | 31:39 |
| Melanie | 75 | 25:28 |
| Lee | 135 | 21:10 |
| Ivan | 175 | 20:35 |
| Jose | 85* | 20:38 |
| Red | 60* | 26:20 |
| Sarah | 70* | 24:43 |
| Jenny | 70* | 25:37 |
| Jeff | 135 | 21:51 |
| Cynthia | 65* | 25:51 |
| Page | 145* | 19:45 |
| Ray | 135 | 22:37 |
| Tom | 165 | 20:15 |
| Mer | 85 | 24:25 |
| Dean | 148 | 18:19 |
| Chance | 135 | 20:35 |
| Chris | 95 | 21:33 |
| Missy | 55 | 24:40 |
| Brian | 155 | 22:41 |
| Amy | 55 | 27:55 |
| Patrick | 125 | 19:33 |
All Levels
10-1
Air Squats
Burpees
*Run 200 M each round
*Post times to comments
**CFA CLOSED
“One of the most beautiful qualities of true friendship is to understand and to be understood.” – Lucius Annaeus Seneca
REST! Merry Christmas!
**CFA CLOSED
“Coming together is a beginning; keeping together is a progress; working together is success.” -Henry Ford
Just Breathe; My official mantra for the Holiday season.
This time of year is statiscally stressful. It’s the time us crazies get agitated or even anxious from the planning, shopping, traveling, and quality time with the extended family (Cousins, Uncles, Aunts, etc.). It is also the one time a year I sit around a dinner table listening to my cousins and uncles talk about NASCAR, gun control, and how McDonalds should sell the McRib sandwich year-round (that’s Kansas for you!).
It’s moments like these I repeat to myself… “Just Breathe”
But what if I told you it is how you breathe that matters most? Want to calm yourself down? Have perfect posture? Lift heavy? Increase endurance and improve core function? It all can be affected by how you breathe.
The two types of breathing lie on a spectrum. On one end, chest breathing; and on the other, belly breathing (also known as Diaphragmatic Breathing), with the latter being superior.
https://www.youtube.com/watch?v=hp-gCvW8PRY
I use the word ‘spectrum’ only because breathing can be unique for each person. For example, one can ace breathing drills but struggle to maintain belly breathing during a CrossFit workout that requires an increase in breathing. So before we get into the details, realize this is a process. It will require several weeks of practice and will need to be done several times throughout the day. The “ever-so-often” approach just won’t do.
How do you know if you are breathing incorrectly? The common signs of dysfunction are listed below:
– Inhalation is initiated by lifting the chest
– Limited rib expansion during inhalation
– Mouth breathing
– Posture: Elevated shoulder girdle
– Breath Holding: On average you should be able to hold your breath for 25-30 seconds. Poor results are 15 seconds or less
Sound like you? Here is your first step. Below is a video demonstrating a belly breathing drill. It’s important to start lying down while doing this drill. As you become more accustomed to belly breathing, you can then progress the drill by changing your position to seated, then standing.
https://www.youtube.com/watch?v=8-_NNCrrdus
-Aaron Davis