Genevieve

WOD 12/27

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

 

 

in Workout of the Day 279 comments

WOD 12/26

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

in Workout of the Day 258 comments

Just Breathe…

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

in Coaches' Articles / Workout of the Day 320 comments

WOD 12/24

All Levels
30 Minute Run at a challenging Pace

**CFA CLOSED

“If you believe in yourself and have dedication and pride – and never quit, you’ll be a winner. The price of victory is high, but so are the rewards.” -Paul Bryant

Congratulations to Danny and Stacey – Push up Man and Woman of the Year!!

in Workout of the Day 289 comments

WOD 12/23

Performance
A. Front Squat
x5x3 @ 60% rest :30 (:03 pause in bottom position)
x3x3 @ 70-80% Rest :60
x1-2×6 @ 85%+ Rest 2:00
*Try to set a new PR, Best weight recorded

B. Tabatas (8 rounds :20 on / :10 off)
Thrusters @ 45 lb, 35 lb

rest 1:00

Russian Swings @ 24K, 16K

rest 1:00

Row for Cals
*Total reps and cals recorded

C. 3 Rounds
:60 Front Plank
10 Scap Pull-up

 

Foundations
Skill
Snatch

A. Snatch 5×3
3 Rounds (w/ Barbel, UB Weight)
5 Front Squats
5 Push Press
5 Back Squats
400m Run

“Patience, persistence and perspiration make an unbeatable combination for success.” – Napoleon Hill

Thanks to all that donated to the Brittany Tuck Memorial scholarship Fund we raised just over $800!

Foundations – AM
Nicole 8:08
Performance -AM # cals
Lee (PR) 225 187
John (PR) 205 185
Melanie (PR) 115 186
Tineke 65 191
Jonathan (PR) 225 220
Mitch 215 176
Ivan 235 211
Adrian (PR) 155 156
Jose 165 193
Tow Matt (PR) 215 201
Alexa 145 229
Melody (PR) 165 221
Jessie (PR) 110 187
Red (PR) 115 173
Kerrie (PR) 93 160
Cynthia 83 167
Jenny 135 188
2 Chains (PR) 215 269
Mer (PR) 145 179
Claudia 145 204
Chance (PR) 175 209
Ray 225 194
Performance – Noon
Erica (PR) 165 181
Jessica 125 196
Brian (PR) 175 206
Amy 125 165
Missy 125 162
Bianca 115 162
Nicole (PR) 155 191
Dustin (PR) 165 181
Jared (PR) 250 195
Martin 265 237
Courtney 115 177
Melissa 70
Foundations – PM
Matthew 11:40
Performance – PM
Dan (PR) 225 185
Gil (PR) 175 –
Eric (PR) 225 186
Malia (PR) 95 141
Sarah (PR) 110 190 Rx
Austen 185 207
Kai (PR) 97 158
Pablo (PR) 185 201
Leah (PR) 150 204
Cassie 135 135
George 185 100
Taylor 135 207
Carolyn (PR) 90 120
J-Rod 235 181
Velvet 120 120
Jeff 225 190
Danny 315 137
Peter 115 106
Denise (PR) 90 144

 

 

in Workout of the Day 266 comments

WOD 12/20

All Levels :

A.  15:00 EMOM
3 Hip Power Snatch by feel
3 Box Jumps w/ Step Down

B.5 Rounds
20 KB Swings @ 24K, 16K
10 Push ups
200 M Run
*Time recorded

 

http://www.youtube.com/watch?v=Fu3qh57Zl44

 

All Levels – AM
Sissy 11:38
Mitch 12:17
Jeff 12:21
Matt 11:55
Carlos 12:07
Braden 11:17
Chance 10:23
Roland 12:21
Jose 9:28
Claudia 11:21
Vince 9:48
Red 12:50
2 Chains 9:10
Tow Matt 13:03
Dayna 10:08
Cynthia 11:34
Jessica 9:00
Pablo 9:02
Mer 11:13
All Levels – Noon
Courntey 13:11
Gil 8:07
Sean 10:58
Andy 12:44
ERod 10:40
Ivy 12:39
Martin 10:07
in Workout of the Day 1 comments