Test 5
Partner Grace
30 clean and Jerks (Performance: 135lb / Athletic: 95lb* / Health: 65lb)
At minute 5, start:
Partner Cindy AMRAP in 20 min
5 pull-ups
10 push-ups
15 air squats
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: Grace 3 – 5 min, Cindy: 12 – 20 rounds.
Scale Up: Each team member does Grace as an individual, then partner up for Cindy
We will be closed on Monday, September 5 for Labor Day
A. 18:00 EMOM
Min 1- Power Clean x2x6 build to 85%
Min 2 – Ring Dip / Push-ups x4x6
Min 3 – Rest
B. With a Partner
500 M Row
400 M Row
300 M Row
Rest 2:00 b/t intervals or the time it takes your partner to row.
*total team time recorded
Cash out – 800 m run
Day 2 of The Expert Series – Gymnastics with David Henderson is tomorrow!
Reserve your spot
As we finish up Test Week I have a quick update on what you can expect from our programming this cycle. We’re testing out some new concepts this cycle so the weekly format may look slightly different than in the past.
Some cool new things you can expect:
“Scaling Guides”
Most days will include a more in-depth scaling guide. This will give you the athlete, as well as your coach, a more detailed approach for the day’s workout. It will also help folks accomplish the “spirit of the workout” as opposed to the “letter of the workout” (I’ll explain more about this in a later article). Lastly we’re expanding our listed scaling options to help standardize the workouts a bit more.
“Weekly Format”
The biggest change here is we may not always have a dedicated strength day on Wednesdays. In an effort to offer a more complete programming package to those of you that can only train 2-3x a week some Wednesday’s will include a conditioning element. Not to worry, we will still always include a strength element on Wednesdays and we will still have certain Wednesdays in the cycle that will focus solely on strength and strength practice.
“Cash Outs”
Some days will include optional cash outs. These are designed for folks to grab a little bit extra conditioning, and auxiliary work. If you feel like you scaled to much or paced a workout to slow this is an opportunity to do a bit more work at the end of class. A word of warning this is not extra volume just for the sake of extra volume, and don’t “leave some in the tank” just so you can do the cash out.
I want to thank our friend Jeremy Jones at Thrivestry for the help on the new programming stuff. If you’ve been here for a long enough you know that I don’t stay static on what we do in the gym. We’re always pushing and experimenting to try and make things better. Our hope and expectation is that this will result in an even fitter and healthier community.
A. 6:00 EMOM
:20 Kip TTB
:40 Rest
*work on great kip mechanics and utilizing abs over shoulder to raise the feet.
Test 4
B. 5 rounds
15 / 10 Kipping Pull-Ups
80 ft Unweighted Walking Lunge
15 Russian Kettlebell Swings @ 32K / 24K
25 Abmat Sit-Ups
*Time recorded
*18:00 Cap
“Make the best use of what is in your power, and take the rest as it happens.”- Epictetus
Test 2
A. Power Clean build to a 1 RM in 15:00
Test 3
B. Push Jerk build to a 1 RM in 15:00
C. 15:00 EMOM
Min 1 – 2 Front Squats by Feel
Min 2 – 3-5 Static Dips or :10 Support Hold
Min 3 – Rest
“Individual commitment to a group effort – that is what makes a team work, a company work, a society work, a civilization work.” -Vince Lombardi
Over the past 5 months CFA has made some changes and evolved the way we operate. One of the biggest changes that happened was that many of you were given your own personal coach. And those of you that have started with us in the last 5 months have we’re set up with a “Coach for Life” from the get go.
Maybe you realized at the time—or maybe you didn’t—but having your own personal coach is a fairly unique concept in our broader community. Talk to your friends who CrossFit at another gym in a different city, and chances are they probably don’t have a personal coach in their corner.
But have you ever thought about why we do it this way?
Why we think it’s best for you to have a consistent coach for the duration of your time with us?
I can assure you it wasn’t an arbitrary decision. We adopted this concept because we think it’s the best way to help you be successful with your long term fitness plan.
Most people who become CrossFit coaches, personal trainers, or bootcamp / spin class / yoga instructors, or even folks that have worked with us in the past do it for an average of one to three years and then they quit and move on to something else because it hard to make a living in the fitness industry.
Truth is, there are very few full-time, career fitness coaches today (let alone professional coaches). For some folks they simply get burnt out, others have other career and family obligations that supersedes their job as a coach, and some move on because they realize they can’t earn a living in the fitness industry.
For the client, this can mean many things, but the worst case scenario is a coach that isn’t invested in the clients. The best case scenario is a coach that really cares, but simply can’t sacrifice anything else to chase their passion and have to move on. Both scenarios are a net negative for the client.
We’re part of a movement called the MadLab Group that’s trying to change this. MadLab has found a way to help coaches become career coaches able to make a professional living in the fitness industry. And because of this, coaches stick around are able to offer clients more coaching security by providing you with an invested coach for life (CFL).
Our hope with the CFL concept is for you to have someone to manage your health and wellness for years to come—the same way you have a family doctor, accountant, lawyer, and maybe even hairdresser for the duration of your entire life.
This doesn’t mean you can’t work with other coaches, of course. It just means your personal CFL —the one who put you through your first day experience at our gym, who trained you during personal training, and who probably still coaches many of the classes you attend—is invested in your progress, and he or she isn’t leaving next month!
And if you ever want more personal training, or you find yourself needing to rehab from an injury at some point, or you want some diet advice, or just need someone to vent about life, you have a personal coach to turn to.
We’re well on our way, but are still working to get all of our current clients with CFLs. Regardless we are big believers that this is the path to a sustainable future for any gym that wants their clients to succeed over the long hall!
-Coach Wes
A. 7:00 EMOM
Min1 – 3/leg Single Leg DL by feel (use KBs, or DBs)
B. 15-20 minutes going over HSPU
C. 13:00 for Quality
8 / 4 Kipping Handstand Push-Ups
10 Deadlifts @ 185 / 125
16 Unweighted Step-Ups (total) @ 24/20
100m Run @ 80-85%
Rest :30 – :60 b/t sets
“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – John F. Kennedy
A. Build to a challenging Triple TnG Hang Squat Clean for 15:00
Test 1
B.7:00 AMRAP
7 Hang Power Cleans @ 95 / 65
7 Front Squats @ 95 / 65
12 burpees
*rounds + reps recorded
“There is nothing so stable as change.”- Bob Dylan
Partner WOD:
21-15-9
Overhead Squat @ 95 / 65
Burpee Over Barbell
400 meter run
*alternate each movement run together
*everyone completes all reps
The Expert Series – Gymnastics Day 1 begins at 10:00 am!
A. 10:00 of handstand and handstand push up progressions:
3 sets of :30-:60 of static holds
or
3 sets of 5 reps of Strict HSPU going as deep as possible (no kipping)
B. 15:00 E303
5 Front Squats + 3 Strict Pull-ups
Rest remaining of 3 min interval
C. 8:00 AMRAP
200 M Run
15 Russian KBS @ 32/24K
40 ft Bear Crawl (20 ft down, 20 ft back)
*rounds recorded