Workout of the Day

Performance – Week 3 of 8 Strength and Aerobic Base Focus
A.
EMOM 14:00
Odd: Clean Complex (DL+Clean+FS) 1+1+1 @ 80-85%
Even: 2-3 Kip Chin-ups
*:03 pause in “Chin over bar” position

B.
3:00 AMRAP of
Grace @ 135, 95 lbs

Rest 1:00

3:00 AMRAP of
Burpee Box Jumps @ 24”, 20”

Rest 1:00

3:00 AMRAP
3 Front Squats @ 135, 95
15 Double Unders

Foundations
Skill:
Jump Progressions (Ankle Bounce, Pogo, rocket,  box jumps)

A.
10min AMRAP
5 Box Jumps
5/ea  Renegade Row (Pulls only)
5 Russian Triangles
100m Side Shuffle

Don’t Make These Fat Loss Mistakes When Going Low-Carb
*Post thoughts to comments

“Pressure can burst a pipe, or pressure can make a diamond.” -Robert Horry

Performance – Week 3 of 8 Strength and Aerobic Base Focus
A.
Skill Work
EMOM Alternating for 20:00
0:00 – 3 Scap Pull-ups
1:00 – 3 Kip Swings
2:00 – 3 5 Step Burpees
………..
*Continue in this sequence through the, entire 21:00
B.
Partner Row
4 Rounds
500 M Row @ highest consistent effort possible
Rest the duration of your partners row
*Record avg row time

Foundations
Skill
Row

A. 500m-250m-500m-250m Rest appx 2:00
*record best 500m and 250m Split
B.
Partner WOD
100 Wall Balls for Time
*1 person works at a time until all 100 Wall Balls are complete

“To begin, begin.” – Peter Nivio Zarlenga 

Team CFA came in 3rd at this weekend’s CrossFit Football Power Athlete Competition! Way to represent, guys!

Performance – Week 3 of 8 Strength and Aerobic Base Focus
A1. Snatch Complex (Power Snatch+Snatch PP+Snatch DL) x1+2+3 x5 rest :60
*:02 Pause in OVHD Position
A2. Goblet Lateral Lunge x5/leg x5 Rest :45
*Load with plate, DB, or KB
B.
2 Rounds
6:00 AMRAP
3 Power Snatches @ 95 lbs, 65 lb
5 OVHD Squats @ 95 lbs, 65 lb
10 Unweighted Walking Lunges (total)
200 M Run
Rest 2:00
*Rounds Recorded, goal is to move consistently and unbroken through as many reps as possible
C. DB Hip Thrust 20 Reps @ :03 Pause at the top
*Record Complex Weight and Total rounds of B

Foundations
Skill
Hip Clean Progression
A.
EMOM alternating for 10:00
Even: 1-3 Hip/Hang Clean
Odd: 3-5 Dips
B.
3 Rounds
300m Run
12 Push ups
12 Ring Rows
*Weight and Time Recorded

The Habits of Happiness
*Post thoughts to comments

“Happiness is not something ready made. It comes from your own actions.” – Dalai Lama

Coach Erica competing at the Women’s Throwdown 3 over the weekend!

All Levels
5 Rounds
200 M Farmers Walk @ 55 lb, 35 lb
200 M Sled Drag @ 45 lb, 25 lb
400 M Run
20 Low Step-ups / Leg @ 16-20”
40:00 Cap
*Athletes start at different stations can’t move until partner in front of them is finished
*Time recorded

“If it doesn’t challenge you, it won’t change you.” – Fred Devito

[youtube]http://youtu.be/Spq-K1J0yk8[/youtube]

All Levels
A.
EMOM alternating for 12:00
Even: 2 Back Squat @ 80%
Odd: 3 Muscle Snatch
B.
5 Rounds
1:00 Unweighted Lunges
1:00 Air Squat
1:00 Jump Rope
1:00 Row
*Total Reps recorded

Time allowing:
C. Hollow Rocks/Hold x10x3

Hard Work
*Post thoughts to comments

“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter 

Performance – Week 2 of 8 Strength and Aerobic Base Focus
A. BN Snatch Push Press + OHS x3+3×5 @ Rest :60
B. Front Squat x4x4 @ 60-70%, 30X0 Rest :60
C1. Snatch RDL x5x5 work to a challenging weight, great mechanic Rest :60
C2. Ring Push-ups x3-5×5 @ 30X0 Rest :60
D1. Pendlay Row x6x4 Rest :30
D2. DB Hip Thrust x6x4 @ 30X0 Rest :60

Foundations
Skill:
Hip Snatch Progression

A.
Hip Power or Full Snatch x1-2×7
*Snatch and Lunge weight are the same
B.
Partner WOD
4 Rounds w/ Partner
10 Wall Balls
10 KB swings
300 M Run
*Relay race style 1 partner completes a round then the next partner go until both partners complete 4 rounds
*Team Times Recorded

“Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.” – Muhammad Ali

Performance – Week 2 of 8 Strength and Aerobic Base Focus
A.
EMOM 20:00
Even: 2 Strict Chin-ups @ 30X0
Odd: 2 Hang Clean + 1 Jerk
*Weight Chin-ups if strict tempo is achieved, appx. 70% of 1 RM
B.
4 Rounds
2:00 AMRAP of
9-15-21-9-15-21
Power Clean
Kip Pull-ups
1:00 Rest
*Total Reps recorded

Foundations
Skill:
Kip Swing/Jumping Pull-up
*Go through Progression

A1. Kip Pull-ups x1-3 x5
A2. Back Squat x1-3 x5
*Best Front Squat Weight Recorded
B.
5 Rounds
5 Burpees
10 DB Walking Lunges / Leg
50 Singles on the jump rope

5 Things I Still Struggle With
*Post thoughts to comments

“Ability may get you to the top, but it takes character to keep you there.” – John Wooden

Performance – Week 2 of 8 Strength and Aerobic Base Focus
A.
Skill Work
EMOM Alternating for 21:00
0:00 – 12-15 Double Unders or :30 of DU practice
1:00 – 3 “5 step Burpees”
2:00 – 3 Hollow Rocks
………..
*Continue in this sequence through the, entire 21:00
B.
4 Rounds
400 M Run @ highest consistent effort possible
2:00 Rest
*consistency over intensity today, walk around during rest time, scale distance if 400 M take over 2:00
*Avg Interval time recorded
time allowing:
C. Scap Pull-ups x10x3

Foundations (Test)
Skill:
Press, Push Press, Jerk
A.
Push Press x8x4
Step ups x8/legx4
Test:
Front Plank

“It is a mistake to think that moving fast is the same as actually going somewhere.” ― Steve Goodier

CFA’s Youth Fitness Program. Check it out!

Performance
A. RDL x6x3 @ 50X0 Rest :90
B1. BN Snatch Push Press x6x3 Rest :45
B2. DB Walking Lunge x8/leg x3 Rest :45
C.
3 Rounds
10 Burpees
15 Russian KBS @ 24K, 16K
20 Step-ups @ 20” (Total)

Rest 3:00

D.
3 Rounds
5 KB Push Press @ 24K, 16K (per arm)
10 Box Jumps @ 24, 20”
1 Gasser (50 YD x 4)

time allowing:
E. DB Hip Thrust x6-8×4 @ 30X0 Rest :30
*Record Times of B & C

Foundations
Skill:
Rowing

Workout
20:00 AMRAP @ 80-90% of Aerobic Max, For Quality
500 M Row
:45 Front Plank
10 Tic Tacs
:30/:30 R/L Side Planks
100m Farmer Carries
*Total Rounds Recorded

The Impact of Body Piercings on Fat Loss and Body Composition
*Post thoughts to comments

“Even if you fall on your face, you’re still moving forward.” – Victor Kiam

Congratulations to Judy McElroy on dominating this weekends’ Panic Competition!

All Levels
7 Rounds
7 Walking Lunges/leg @ 35 lb, 20 lb
7 Burpees
7 Box Jumps
7 KB Swings
7 Push-ups
7 Step-ups/leg
7 Double Unders
*Done individually or as a team
*Teams work one person at a time, split reps
*Total time recorded

“If you fall, I’ll be there.” – Floor