Introducing Coach Dylan Wall

Sports and the weight room have always been a huge part of Dylan’s life. He started lifting and competing at the age of 10 in the sport of Olympic Weightlifting under the tutelage of  USA Senior International coach Tim Swords. By the age of 13 Dylan was competing at the national level and gained his USAW Level 1 coaching certification. Since then he’s had the opportunity to coach many athletes at local and national level competitions. In 2012 Dylan received an internship opportunity with the Olympic sport strength and conditioning program at Texas State University under Leo Seitz. He’s now currently the head Graduate Assistant for the Strength and Conditioning program under coach Seitz,  and is pursuing his degree in exercise and sport science.

Dylan leads the Strength and Olympic Weightlifting Program at CFA

A Message from Dylan:

Lifting, competing, sports, the weight room have all been in my life as long as I can remember. Through the process I have found a passion for coaching that far surpasses my love for even lifting! I didn’t achieve all what I dreamed of in Weightlifting but my love for it has allowed me to turn that passion into helping others achieve their dreams. Nothing is better than seeing someone else succeed because of my help. I want to help others. I want to see good posture/technique. I want to help create explosive athletes. I believe in it, I believe for it, and I know that it is so.

-Dylan

WOD 7/22

For time:
3 rounds

15 partner deadlifts @ 185 / 125 / 95
30 partner wall ball -each ‘shot’ to the target is one rep- (Health:10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)
30 American kettlebell swings -one partner at a time- @ 24K / 16K / 12K
30 burpees over partner
800m run together

Scaling Guide:
– 24 – 32 minutes, about 9 min per round. – Scale Up: 155/225 bar. Partner planks while burpees are being done over them

WOD 7/21

A. 12:00 EMOM
Min 1 – 2 Front Box Squat @ 60-70%
Min 2 – 4 Strict Pull-ups (add weight or bands as needed)

*Sets across for both exercises

B. For Time:
12 shoulder presses @ 95 / 55 / 35
400m run
12 push presses (same)
200m run
12 push jerks [or shoulder to overhead anyhow] (same weight)
100m run

*time recorded

Scaling Guide:
– 4 – 7 minutes.
– Scale Up: barbell weight 75/115lb

Optional ‘Cash Out’:
5:00 AMRAP
30s plank
25 cal row

WOD 7/20

A. Skill Practice Warm Up: Spend 8-10 minutes working up to a challenging (80-90%) power clean

B. “The Chief”
Repeat for a total of 5 cycles (five, 3 minute AMRAPs):

Max rounds in 3 minutes of:
3 Power Cleans @ 135 / 95 / 55
6 Push-ups
9 Squats
Rest 1 minute
*For each cycle start where you left off. Log total rounds
*Total rounds + Reps recorded
*PreTest, Light
*Compare to 12/4/2013

About “Chief”:
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Scaling Guide:
– 16-28 rounds, about 4-5 rounds per 3 minute ‘cycle’.

WOD 7/19

A. Skill Practice Warm Up: Spend 8 minutes working on snatch balance and snatch balance progressions.


B. 14:00 E202
2 Squat Snatch or Muscle/power snatch to overhead squat
*weight recorded

C. In 7 minutes.
500m Row then max rounds:
8 dumbbell ground to overhead – two dbs – @ 45 / 30 / 15
Ring dips @ 6 / 4 / 6 ring push-ups

Scaling Guide:
– 3 – 6 rounds, about 1:20 per round after the row.

– Scale Up: 4/2 ring muscle ups instead of ring dips.

Compare to: June 16, 2016  

Optional ‘Cash Out’:
5:00 AMRAP
5 pull ups
12 lunge steps
100m run

WOD 7/18

A. Skill Practice Warm Up: Spend 10 minutes or more working on a pause squat clean (pause 3s at the knee) x 2 reps build up to  80-90% effort.

B.20:00 AMRAP
400 M Run
100 Single Unders
500 M Row
20 Step-ups / leg @ 20/12/6
*rounds recorded

Optional ‘Cash Out’:

4 Round
8 toes to bar
8 Burpees

WOD 7/17

A.Skill Practice Warm Up: Spend 8 minutes working on weighted pistols or pistol progressions. Perform sets of 5 per leg.

B. 14:00 EMOM
Min 1 – 1 Front Box Squat  @ 60-70%
Min 2 – 3 Strict Pull-ups (add weight or bands as needed)

*Sets across for both exercises

C. 8 minute AMRAP
Chest-to-Bar Pull-up @ 12 / 8 / 8 Ring row
12 Front squat @ 135 / 85 / 55
40′ bear crawl
*Rounds  recorded
*Compare to: February 9, 2017

Scaling Guide:
– 3 – 6 rounds, about 1:45 per round.
– Scale up: 15 c2b, 20′ hs walk instead of bear crawl.


Optional ‘Cash Out’:
4:00 AMRAP
10 push-ups
15 Russian Kb swings

WOD 7/15

30 minute AMRAP

Teams of 3
400m Bumper Plate run
– 2 Plates shared, runs together-  @ 45s / 25s /15s
60 Wall balls @ 20lb/10ft,14lb/9ft,10lb/8ft
60 jumping chest-to-bar pull-ups
60 ring push-ups
60 dumbbell thrusters @ 45 / 30 / 15
60 DB snatches @ 45 / 30 /15
60 Bumper Plate Burpees @ 45s / 25s /15s (2 people can work at a time)
*all movements are done one person working at a time except runs and bumper plate burpees.
*round + reps recorded

Adventure Series || Zachary Perl || Our Trip Around America

Here at CFA our goal is to push people outside their comfort zone to pursue a great life. While there are many factors to achieving a great life we believe we can have a meaningful impact in three primary areas. Providing a supportive community of fun likeminded people, a lifelong pursuit of fitness that improves ones physical, mental, and spiritual being, and an attitude of adventure to explore this world.  Today we continue our “Adventure Series” to highlight members that embody that spirit of adventure, and use the tools they hone daily in the gym to explore the beauty and tranquility of this world! 

Zachary Perl || Our Trip Around America

Recently, 5 buddies and I decided to embark on an adventure – a new challenge for the mind, body and soul. Our plan was to drive over 2000mi from Utah to Washington and stop at as many National Parks as we could. It would be tough, but this was a trip without borders and much like any AMRAP it was up to us to make it to the next round. Despite the days that our legs ached, our minds lingered, or the heavens opened up to rain down upon us …we persevered.

But let’s backtrack for a moment. When I originally fell in love hiking, it wasn’t for the stunning views or the deep feeling of tranquility that nature provides. To be honest, that came later. In the very beginning, it was all about the workout. And why not? The beauty of hiking is that you can make it as leisurely or as challenging as you’d like it to be – whether it’s a spur-of-the-moment stroll to the Greenbelt or a vigorous scramble up the side of a 12,000ft peak.

So we challenged ourselves – hiking over 150 miles in 10 days. We climbed the frosty, jagged peaks of Wyoming, we rafted down the crystal clear, glacial-fed lakes of Montana, and we trekked through the dense rain forests of Washington. We spent more time with the bears and the moose than we did in any town and spent more time sleeping in hammocks than in any bed.

The workout was great, and though you can’t find those views in a gym I’ve found myself thankful for practicing functional fitness in the past three years. To me, CrossFit is not the “be-all and end-all” of fitness as much as it is a compliment to my life. Using functional fitness as a tool, I’ve been able to explore more of the countryside than I ever thought possible and snowboard down peaks I never thought my legs could withstand. My lungs breath deeper when the air is thin and my body pushes farther when I’m taking the next step seems impossible.

Whether CrossFit is your mecca, or it is a compliment to your health – I urge you to get outside and use your fitness. You see, getting outside is everything to me. It’s my church, it’s my therapy, and – much like working out – it’s a challenge. I’m not sure where the next adventure will take me (I’ve been dreaming of Machu Picchu & Mt.Kilimanjaro lately), but I will be looking for you when I’m out there.”

WOD 7/14

A.Skill Practice Warm Up:
7:00 EMOM
3 BB single leg deadlifts on each leg

B. For time
5 rounds for time of:
15 Deadlifts @ 185 / 125 / 85
15 Toes-To-Bar
*time recorded
*18:00 Time Cap

Scaling Guide:
– 8 – 16 minutes, about 2:30 per round.
– Scale TTB 8 reps / round
– Scale up: 155/225lb bar and 7 bar muscle ups.