Workout of the Day

All Levels
Challengers
Test 7 COA Challenge
In 15 Minute find a
3 RM Deadlift
*Weight recorded

Test 8 COA Challenge
In 7 Minutes find a
1 RM Chin-up
or :10 Chin Over Bar Hold for max weight
*Weight recorded

Test 9 COA Challenge
3 Rounds
2:00 Max Burpees
5:00 Rest
*Total reps recorded

Non Challengers
For time:
120 wallballs
150 double unders
90 Pull ups
*2 person teams

All Levels
A1. KB Swings x10x3 Rest :30
A2. Goblet Squats x10x3 Rest 1:30

then…
4 Rounds
500m Row
10 Toes to Bar
10 Wall Ball

The Worst Exercise Excuses
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No matter who you are, no matter what you do, you absolutely, positively do have the power to change.   – Bill Phillips

Buck at a 6:03 plank time!!!   New record set by Michael Page at 6:30!! Melissa still holding strong for the ladies at 4:39! Who will be the next CFA Plank-Off Record Holder?!

Level 2
A. Front Squat x5x1@75%, x3x1@85%, x1x1@95% Rest 3:00
B. Press x5x1@75%, x3x1@85%, x1x1@95% Rest 3:00
C. Bent Over Row x5x1@75%, x3x1@85%, x1x1@95 Rest 3:00
D. Good Morning x8x3 By feel Rest :60

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

Workout
1-2-3-4-5-6-7-8
Wall Ball
Tic Tacs/Side
200 m Lateral Slide
10:00 Cap

Test:
Front Plank

Women’s weight training gains power
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“Your time is limited, so don’t waste it living someone else’s life.” – Steve Jobs

Level 2
Test 4 COA Challenge
2 Attempts at Max Unbroken Double Unders
*Scaling option: 2 attempts at Max Unbroken Singles

Test 5 COA Challenge
2 Attempts at Max Distance Broad Jumps

Test 6 COA Challenge
“Kelly”
5 Rounds
400 M Run
30 Box Jumps
30 Wall Balls
(20:00 Cap)

Rx: 24″, 20″ / 20 lb, 14 lb (10′)
S1: 20″, 16″ / 14 lb, 10 lb (10′)
S2: 20″, 16″ / 10lb, 6 lb (8′)

Level 1
Skill
Hip Clean Progression
A. Hip Power Clean + Front Squat X1+2 X5

Strength
B.  DL X3X5
C1. Horz Ring Rows X3-5X5
C2. Walking Lunges X5/leg X5

Tip 490: Tips to Speed Detoxification of Alcohol for Better Health
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“Dreams come true.  Without that possibility, nature would not incite us to have them.” – John Updike

March 9th @ noon CFA will be hosting a BBQ / Potluck to close out Friends & Family Week, kick The Open off with a bang and announce the winners of the 2013 Circle of Awesomeness Challeng

Level 2
A1. Deadlift x4x5@75% :30 Rest
A2. Chin Ups x5-8×5, 1:00 Rest

Workout:
4 Rounds for Quality
10 Box Jumps
10 Renegade Row
10/side KB Chops
10 KB Reverse Lunges

Level 1 (Test Day)
Strength:
A1. Medball Deadlift x8x4 @20#
A2. DB Push Press x8x4
A3. DB Single Arm Row x8x4

Skill:
Rowing

Workout
Test:
3 Rounds
500M Row
Rest 3:00
*Record Best Time

The Psychology of the Muscle Up
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“Courage is not the absence of fear, but rather the judgement that something else is more important than fear.” – James Neil Hoolingworth

Level Two
Test 1 (COA Challenge)
In 5:00, Find A 1 RM DB Power Snatch
*DB Snatches are from the ground

Test 2 (COA Challenge)
In 10:00, Find a 3 RM Front Squat

Test 3 (COA Challenge)
“Jackie”
1000 M Row
50 Thrusters (45lb)
30 Pull-Ups
*10:00 Minute Cap

Scaling Options:
Rx: 45lb Barbell, Unassisted Pull Ups
S1: 35lb Barbell, Blue Band Assisted Pull Ups
S2: 15lb Barbell, Jumping Pull Ups

Level One 
Skill
Jump Progression (Ankle bounce, pogo rocket, box jumps)

Workout:
12:00 AMRAP
12 Push-Ups
12 Goblet Squats
300M Run

Kipping Pullups? Part 1: Get Strong First
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“It is not easy to find happiness in ourselves, and it is not possible to find it elsewhere.” – Agnes Repplier

All Levels
Partner WOD
200 m run
100 push-ups
400 m run
100 KB Swings
800 m run
100 Wall Balls

All Levels
A1. DB SA Snatch Rotations x4/arms x4 @75% Rest :30
A2. Wrestler Bridge x6x4 Rest :30
A3. Kneeling MB Soccer Throw x10x4 Rest :30

then…
3 Rounds
1K Row
400m Run
Rest 3:00

Control Leptin and Control Your Leanness!
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“A good deed is never lost: he who sows courtesy reaps friendship; and he who plants kindness gathers love.” – Basil

Plank-Off! Record Holders: Ballet @ 5:02 & Melissa 4:39

Level 2
A. Front Squat x3x1@80%, x3x1@85%, x3x1@90% Rest 3:00
B. Press x3x1@80%, x3x1@85%, x3x1@90% Rest 3:00
C. Bent Over Row x3x1@80%, x3x1@85%, x3x1@90% Rest 3:00
D. Good Morning x15x2@By feel  Rest :60

Level 1
Skill:
Press, Push Press, Jerk

then…
Strength
Build to a Heavy 5 in Press
Build to a Heavy 3 in Push Press
Build to a Heavy 2 in the Jerk

then…
“Crazy 8’s”
7:00 AMRAP
8 DB Deadlifts
8 Ring Rows
8 DB Step-ups/Leg

Top Ten Foods for Building Muscle
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“There are no secrets to success.  It is the result of preparation, hard work and learning from failure.”  – Colin Powell

Level 2
4 Rounds
400m Run
15 Thrusters 65#/45#
10 Pull-ups
Rest 2:00 (1 min DU)
*Record Best Round

Level 1
Skill: Kip Swing/Jumping Pull-Up

then…
Strength
A. Back Squat x3x5
B1. RDL x5x3
B2. Push-up x3-5×3

Top 11 Biggest Lies of Mainstream Nutrition
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“When the going gets tough, the tough get going.” – John F. Kennedy