Workout of the Day

All Levels
(2 Partner Teams)
2 Rounds
300m Run
50 KB Swings
*Partner A  will Sprint 300m, while Partner B Rests.
*Partner B will Sprint 300m, while Partner A rests.
*Once Partner B is done, both partners can complete 50 KB swings however necessary between them.
*Repeat the process for the second round
*Record time

Rest 5 min

then…
Team 400m Heavy Farmer Walks
*Record Weight

Rest 5 mins

then…
2 Rounds
300m Run
50 Burpees
*Partner A  will Sprint 300m, while Partner B Rests.
*Partner B will Sprint 300m, while Partner A rests.
*Once Partner B is done, both partners can complete 50 Burpees  however necessary between them.
*Repeat the process for the second round
*Record time

All Levels
8:00 AMRAP
400m Run
10 KB Russian Swing
10 UB Push ups
Rest 2:00

8:00 AMRAP
500m Row
10 KB Russian Swings
5 UB Push ups
*80-90% of Max Aerobic Effort
*Record Total Rounds on both AMRAP’s separately

Evolution of Mahdi Te Heuheu (Article from yesterday’s podcast)
*Post thoughts to comments

“I don’t believe you have to be better than everyone else. I believe you have to be better than you ever thought you could be.” -Ken Venturi

Regionals 2013 in 1 week!

Performance (Level 2) – Week 1 of 8 “Aerobic/Strength Foundation”
A. Back Squat x3x5 Rest 2:00
*Work to a weight where the last rep is tough, but still 1 rep left in the tank
B. Bench Press x2x8 @ 65% 30X0 Rest 1:00
C. Horizontal Ring Rows x10-15×3 Rest :90
D. Front Rack Walking Lunges x20/stepsx2 Rest :90

Foundations (Level 1) – Strength
Skill:
Hip Clean Progression

Strength (Remainder of Class):
A.
EMOM for 10:00
Even: 1-3 Hip Clean
Odd: 3 Partner Pull-ups
B.  RDL +  Front Squat Complex x3+3×5 Rest as needed
*work to a challenging weight, weight recorded

Today’s article really resonates with me. I’ve had the same experience coaching and participating in sports, training, and fitness my entire life.  Ultimately whether you’re a beginner or a seasoned athlete just showing up is half the battle. Add focus, a great training environment,  and  the humility to be coachable and you’ve got your magic pill. – Coach Wes

5 Traits of Successful Athletes
*Post thoughts to comments 

“Don’t run away from a challenge. Instead, run toward it, cause the only way to escape fear is to trample it beneath your feet.” -Nadia Comaneci

Youth Fitness Program Preview Event starts at 10am this Saturday!

Performance (Level 2) – Week 1 of 8  “Aerobic/Strength Foundation”
A. EMOM for 20:00
Even – Hang Clean x2 @ 65-75%
Odd – Toes to Bar x4-6
B. EMOM for 20:00
Even – Handstand Holds or Walks x15-20 secs
Odd – Kipping Pull-ups x2-4
*Record total time of handstand hold or walks

Foundations (Level 1)
Strength:
A1. DL x3x10  Rest :30
A2. Push -up x2-5×10 Rest :30
*DL Weight Recorded

Workout
30 Wall Balls
20 Push Press
15 Ring Rows
400 M Run
*Time Recorded

Week 2 of Pull-up Month
*post thoughts to comments

“Life is not about how hard you can hit, but how much you can get hit & still keep moving forward.”  -Rocky Balboa

Show your support for our regional competitors with the Regionals 2013 t-shirt!  Design courtesy Gary Kanning.  Available in limited quantities.  Post a comment to reserve yours.

Performance (Level 2) – Week 1 of 8  “Aerobic/Strength Foundation”
A. Push Press x6x4 Rest 2:00
*Choose a weight that moves quickly when maximal force is applied to the weight.
*PVC Circuit During Rest (Pass thrus, Wide Rotations, Snatch Grip Rotations)
B.
3 Rounds
:30 Wall Ball
:30 Rest
:30 Abmat Sit-ups
:30 Rest
:30 Burpee
:30 Rest
1:00 Row Max Meter
2:00 Rest
*Record Total Max meters

Foundations (Level 1) (Test)
Skill:
Kip Swing/Jumping Pull-up Progression

Conditioning
Test:
A.  1 Mile Time Trial  (15 Minute Cap)
*Time Recorded
B.
4 Rounds for Time
6 Kip/Jump Pull-ups
8 DB Walking Lunges (Total)
20 Single Jumps
*Total Time Recorded

 “If you accept the expectations of others, especially negative ones, then you never will change the outcome.” -Michael Jordan

Performance (Level 2) – Week 1 of 8  “Aerobic/Strength Foundation”
A. Deadlift x3x5 rest 1:00
B. WTD Chin ups x3x5 rest 1:00
*Choose a weight that moves quickly when maximal force is applied to the weight. “Speed weight”
C.
2 Rounds
:20 Rocket Jumps
Rest 1:40
:20 Speed Skaters
Rest 1:40
D.
4 Rounds
(Max Distance in 20 secs )
Resisted Tire Sprints (35lbs, 25lbs)
Rest 2 mins
*Total distance covered recorded

Foundations (Level 1)
Skill:
Jump Progressions (Ankle Bounce, Pogo, rocket,  box jumps)
A.
EMOM Alternating for 10:00
Even: 3 Box Jumps w/step down
Odd: 3 Half Kneeling DB/KB Press/arm
B.
EMOM Alternating for 10:00
Even: 3 DB/KB Front Squats @ 33×1
Odd: 3 Ring Rows

Eating veggies is something I struggle with. I’m a meat and potatoes guy and am notorious for skimping on the greens. Today’s article is a concise graph of how to best prepare veggies by different means. Print it off and put it in your kitchen so we (myself included) have one less excuse when it comes to eating our veggies! – Coach Wes 

Veggie Cooking Cheats Sheet
*Post favorite veggie recipe to comments

We are going to miss you, Paula & Greg!

All Levels
Triple Team Jackie (Teams of 2)
3 Rounds
500m Row
25 Thrusters @ 45 lbs
15 Pull ups
*1 Person works at a time.  Can’t move on to the next movement till partner is done.

All Levels
A.
4 Rounds
Run 400 M @ 85% Effort (appx. 2:00)
Rest 2:00
B.
10:00 AMRAP @ 85% effort
250 M Row
8 Burpees
10 Wall Balls
12 Step-ups (Total)

30 Dr. Seuss Quotes that Can Change Your Life
* Post thoughts to comments!

CFA would like to take this opportunity to give a huge THANK YOU and CELEBRATE ALL of our AWESOME NURSES!!! The hard work and impact y’all make in people’s lives on a daily is incredible!!

Jennifer Alimo, Lourdres Rosado, Paula Atkinson, Whitney Freeman