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