Workout of the Day

Level Two
A. Hip Clean + Hang Clean & Jerk x2+1×5 Rest :45
B. In 15:00, work to a heavy (but not max) 3 in the Front Squat
C1. Back Squat x6x4 @ 80% Rest :30
C2. Alligator Chops 10/10/10/10 x 4 Rest :60
D. Accumulate :60 Fingertip Hang

Level One (TEST DAY)
Skill
Hang Clean
Deadlift

Strength
A1. Deadlifts x2x10 (Build weight up each round, as needed)
A2. DB Weighted Step-up x8/Leg x3
*Step-ups after every 3rd round of Deadlifts
*Record 2 RM DL, 8 RM weighted step-ups

Get off your feet when you eat
*Post thoughts to comments

“Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.” – Christian D. Larson

Liz's Grace at 105lb

Level Two
2 Rounds
1K Row
Rest 3:00

2 Rounds of 3:00 AMRAP
7 Wall Balls
7 Burpees
Rest 3:00
*During Rest, Accumulate 30 CTB Kip Pull-ups

then…
C1. Jane Fondas x:15 x3
C2. Barbell Twists x10/sidex3
C3. Supermans x10 x3

Level One

Sprint Technique for CrossFit
*Post thoughts to comments

“People rarely succeed unless they have fun in what they are doing.” – Dale Carnegie

Level Two
20:00 AMRAP
5 20-yard Shuttles
5 Tic Tacs/Side (25 lb, 10 lb)
5 Unweighted Step-ups/Leg (20”)
5 Renegade Rows (Push-up, Row R, Row L = 1)
5 Box Jumps (20”)

Level One (TEST DAY)
A1. Push Press x5x4 Rest 1:00
A2. Strict Chin-ups x5 or COB Hold x4 Rest 1:00
*First 3 Sets are attempts to get :30 Chin over bar hold
B. Back Squat x5x4 Rest 1:30

then…
2-Person Sled Drag
6:00 Sled Drag (45lb, 25lb)
*Partners switch every 1:00
*Goal: get around the building!

The nitrate and nitrite myth: Another reason not to fear bacon
*Post thoughts to comments

“Most people see what is, and never see what can be.” – Muhammad Ali

Congratulations to everyone who participated in Barbells for Boobs! Way to represent CFA and help a great cause!

Level Two
A. Push Jerk by feel x2 x5 Rest :60
B1. Deadlift x5x2 @ 85%-90%, x5x2@ 95%, x5x1 @ 100% Rest :30
*% of Max Clean
B2. Strict Pull-ups x4x5 Rest :45
C1. Plate Farmers Walk Red Line to Red Line x 4 Rest :00 (no rest)
C2. Glute Straight Leg Raise x20/leg x 4 Rest :00 (no rest)

Level One
Skill
Kip Swing/Jumping Pull-up

WOD
800m
10 Deadlifts (65lb, 45lb)
5 Pull up
400m
10 Deadlift (65lb, 45lb)
5 Pull up
200m
10 Deadlift (65lb, 45lb)
5 Pull up
*Scale Pull ups to Ring Rows

FREE Paleo Diet Troubleshooting Guides
*Post thoughts to comments

“Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.” – Dale Carnegie

All Levels
Team WOD
200 DB Push Press
200 DB Russian Swings
200 DB Push ups
200 DB Thrusters
*4-person teams

Shoulder Mobility Circuit (3-5 sets)
Shoulder Sweeps
Carl’s Bar Hanging Stretch
Chinese Weightlifter
*1:00 / exercise (:30/Side if unilateral or partner )

Good luck to all competitors at the Barbells for Boobs Competition at CF Centex!

All Levels
A1. RDL x10x3 @ 75%+ of Clean Rest :30
A2. Jane Fonda x:20×3 Rest :30
A3. Russian KB Swings x10x3 Rest 2:00

then…
1-2-3-4-5-6-7-8-9-10
Box Jumps
Burpees
DB Snatches/Arm (35 lb, 20 lb)
*10:00 Cap

 Beards & Strength
*Post thoughts to comments

“I know what I have to do, and I’m going to do whatever it takes. If I do it, I’ll come out a winner, and it doesn’t matter what anyone else does.” – Florence Griffith Joyner

Congratulations to Jessica “Shug” Sanchez (and all the other September Challengers) for completing the 1st Strength+Beauty Challenge at CFA!

4.1% Body Fat Lost * 13.6 Pounds Lost * 12.5 Total Inches Lost

“It’s been amazing and really eye opening. It is crazy how much our bodies are addicted to sugar. During week 1 you are like an addict feigning for just a little sugar. Strength+Beauty is perfect for anyone looking to push themselves or need the added accountability of working out with a group. Alex has been amazing in answering any questions and knowing when you need a little push to get through the workouts.

I knew S+B would help me lose some weight, but the nutritional knowledge I have gained from both Alex and the women in the group has been priceless. I like to think of S+B as part-challenge, part-nutritional knowledge, and part-therapy. You really get a sense of why you are reaching for the food you are eating and which triggers lead to some not-so-healthy choices. With that knowledge in your nutrition arsenal, you are better prepared for the “curve balls” life throws at you. I’m currently down 13.6lbs, eating yummy foods, not feeling sluggish and foggy brained! I only wish we had S+B sooner” – Jessica “Shug” Sanchez

*Read more about Shug’s experience here.

There are only a few spaces left in the last Strength+Beauty Challenge of the year!

The Challenge kicks off on Sunday (10/14) – so hurry and reserve your spot!

You can learn more about this incredible program here.

Level Two
A. Snatch x3x5 @ 65-75%
B1. Front Squat x5x4 @ 60-70% Rest :30
B2. Y,T, L x 5 Rest :90
C. Low Box Squat 8 @ 65% – 8 @ 70% -6 @ 80% – 6 @ 85%

Level One
Skill
A. Front/Frank Squat
B. Hip Power Clean

6 Rounds
200m (Starting at the Corner)
5 DB Front Squat
5 Box Jumps
Rest w/ easy jog back to start

Growing a manly beard (heads up Novembeard-ers!)
*Post thoughts to comments 

“Whatever is worth doing is worth doing well.” – Earl of Chesterfield

Level Two
A1. DB/Parrellete Push-up x8x6 @ 2020 Rest 1:00
A2. Horizontal Row x5x6 @ 2020 Rest 1:00
*Add weight, as needed

then…
5 Rounds
10 DL to OVHD
10 Tic Tac
10 Cross Chops/ Side
*M: 45 lb W: 25 lb

Level One
Skill
Headstand to Handstand Holds
Wall Walk
Kick up

3 Rounds of 5:00 AMRAP
10 Push ups
15 KB Swings
20 Squats
400m Run
Rest 2:00
*Total Time Recorded

Why Women Should Not Be Afraid of Gaining Muscle Mass (Part 2)
*Post thoughts to comments

“Focus, discipline, hard work, goal setting and, of course, the thrill of finally achieving your goals. These are all lessons in life.” – Kristi Yamaguchi

Level Two
1600 M Run

5:00 AMRAP
10 Lateral Medball Hops
10 Russian Triangles
10 Lateral Hurdles Steps w/ MB

1600 M Run

then…
3-5 Sets of Hip Mobility Circuit
Shin on Wall
Pancake Split
Pigeon Stretch
Arm Sweeps
*1:00 / exercise (:30/Side if unilateral)

Level One (TEST DAY)
Skill
A. Jerk

WOD
A1. Push Press x5x4
A2. Strict Chin-ups x5 or COB Hold x4 (1st 3 sets are attempts to get :30 Chin-Over-Bar Hold)
A3. DB Lunges x10 steps x4
B. 5:00 Partner AMBAP (As-Many-Burpees-As-Possible)

Quench your thirst, Whole 9 style
*Post thoughts to comments

“No matter our age or condition, there are still untapped possibilities within us and new beauty waiting to be born.” – Dale Turner