Workout of the Day

Level Two
Skill
A1. Front Rack Reverse Lunge x6-8×3 Rest :45
A2. Russian KB Swing x10-12×3 Rest :45
A3. High Box Jumps (step down) x3-5×3 Rest :45

WOD
21-15-9:
MB Russian Lunge
MB Tic Tacs
MB Muscle Clean to Press
MB Sit ups
200m
*Total time recorded

If you cannot do great things, do small things in a great way. – Napoleon Hill

Setting Goals
*Post thoughts to comments

Level One (Day 8 )
Skill
Kipping Pull-Ups
Thrusters
Burpees

WOD
5 Minute AMRAP
7 Jumping Pull-ups
7 DB Thrusters
*Every minute on the minute, perform 2 burpees
*Total completed rounds recorded

Announcements:
– Coach Chad is back! His classes will be offered at 2:00pm, 5:30pm and 6:30pm. The sign up process has changed: his classes are now listed here under “Specialty Classes”. If you have any questions, please feel free to contact us.
– – December is a month full of fun activities and we hope you’ll join us! Be sure to check out our events section for information and updates!

Level Two
Strength WOD
A. Squat x2x4 @ 90%+ Rest appx 4:00-5:00 between sets
*Warm up quickly, do not count sets until you’ve reached correct RPE 9-10
B. Rack/Box Pull x1-2×3 @ 90+ rest 2:00 minutes b/t Sets RPE 9-10
C. Auxiliary Circuit:
6-8 reps of each exercise, 3-5 rounds:
– Hip Thrusts (add moderate weight if comfy)
– Single Arm OH Step-ups/leg (Light DB, or just raised arm)
– Strict Toes to Bar
– Supermans
*No rest between sets, but quality reps – this is not for time

Level One (Day 8 )
Skill
Kipping Pull-Ups
Thrusters
Burpees

WOD
5 Minute AMRAP
7 Jumping Pull-ups
7 DB Thrusters
*Every minute on the minute perform 2 burpees
*Total completed rounds recorded

But what is happiness except the simple harmony between a man and the life he leads?  –Albert Camus 

Exercise and the brain
*Post thoughts to comments

Announcements:
– Coach Chad is back! His classes will be offered at 2:00pm, 5:30pm and 6:30pm. The sign up process has changed: his classes are now listed here under “Specialty Classes”. If you have any questions, please feel free to contact us.
– – December is a month full of fun activities and we hope you’ll join us! Be sure to check out our events section for information and updates!

“Wishin’ and hopin’ and thinkin’ and prayin’
Plannin’ and dreaming each night…I will reach my goal.”

There are many in the running community that wake up each day and train hard.  Hoping to get fit enough to run a personal record or reach their goal time.  In fact, many of them are boarder line obsessive about it.  Yet, despite their efforts come race day they leave exhausted, with their silly free shirt in hand, and disappointment looming over their heads.

“Why? “

Because of something called “Junk Miles”.

Junk Miles are like rocking chairs, it gives you something to do, but doesn’t get you anywhere.

Yes, I stole that line but, it’s true. Don’t waste your time, always have focused training!

With the 3M Half Marathon coming up we will use that particular distance for our example. The chart below is the Traditional approach for preparing for 1 hour and 30 min (7:00min mile pace) Half Marathon 8 weeks out from race day. Each block represents time spent at the corresponding mile paces to the left, and the color of each block represents the level of emphasis placed to each mile pace.

Black = Heavy Emphasis in a specific time zone

Blue = Medium Emphasis in a specific time zone

Yellow= Light Emphasis in a specific time zone

As you can see the Traditional approach focuses on high volumes at slower than Goal Pace a.k.a “Junk Miles” with little work at Goal Race Pace.

Below is the Goal Pace Approach.

Just like CrossFit the Goal Pace approach touches on everything.  Then as race day nears you spend more time training at Goal Pace, so when race day comes you have taken the guess work out of it.  Your mind and body are all on the same page.

We are 8 weeks out from the Austin 3M Half Marathon (sign up HERE), and now is the time to focus training to be successful for that race!

Come out on out to run class (Tuesday, Thursday’s, and Saturdays) or if your not a CFAer sign up for our stand alone running program to get prepared  right!

Level Two
Skill
Kip Pull-up Review
Hip Snatch Review

Station WOD
Station One:
7 Minutes on the Minute
2-4 Kip Pull-ups (Scale-up to CTB or Muscle-up)

Station 2:
7 Minutes on the Minute
2 Hip Snatches or Overhead Squats

Station 3:
7 Minutes
Easy Row, 50-60% effort (focus on technique)

Level One (Day 7)
Skill
Hip Clean
Pressing

WOD
1 Mile Run Time Trial (15:00 Cap)

Eating Animals makes thing easier
*Post thoughts to comments

Announcements:
– Coach Chad is back! His classes will be offered at 2:00pm, 5:30pm and 6:30pm. The sign up process has changed: his classes are now listed here under “Specialty Classes”. If you have any questions, please feel free to contact us.

All Levels
Skill
Deadlift: On the minute for 10 Minutes
*Beginner to Intermediate @ 80% of 1 RM
*Intermediate to advance: Red Band DL or DL off of Metal 45lb Plate

Partner WOD
5 Rounds
10 Goblet Squats
10 Swings
20 Partner Sit-ups w/KB
200 M Run

Announcements:
– Coach Chad is back! His classes will be offered at 2:00pm, 5:30pm and 6:30pm. The sign up process has changed: his classes are now listed here under “Specialty Classes”. If you have any questions, please feel free to contact us.  

All Levels
Skill WOD
A. Row for 7:00: @ 50-60%
*At the top of each minute, increase effort to 100% for 10 seconds
*Focus on maintaining perfect strokes throughout
Rest 3:00
*Complete a total of 30 glute bridges

B. On the minute for 7:00: 1-3 Push-ups or HSPU
Rest 3:00
*20 Frankenstein Squats w/ Bar only (Not for time, break up as you see fit)

C. For 7:00: Jump Rope :30 on/:30 off (Advanced scale up to DUs)
Rest 3:00
*20 Clean Pull-unders + 20 Hip Cleans w/bar only (Not for time, break up as you see fit)

Give to every human being every right that you claim for yourself. -Robert Green Ingersoll

Nuts and Omega-6s
*Post thoughts to comments

Announcements:
-Coach Chad is back starting this Thursday! His classes will be offered at 2:00pm, 5:30pm and 6:30pm. The sign up process has changed: his classes are now listed here under “Specialty Classes”. If you have any questions, please feel free to contact us.

Level Two
Find a 3 RM in the Press in 20 minutes

then…

5 Minute AMRAP
8 DB Hang Clean to Thruster (55lbs, 35lbs)
6 Kip CTB Pull-ups (Advanced scale up to muscle-ups)

Level One (Day 6)
Skill
Front Squats
Dead Lifts

WOD
A. Lift off+DL x3+2×3 Rest :90
B. Front Squat x4x3 @ 32X3 rest :45
C1. Unweighted Step-ups x6/leg x2 rest :45
C2. Chin-ups x6-12×2 Rest :45

Change alone is eternal, perpetual, immortal. -Arthur Schopenhauer

Strength and Technique
*Post thoughts to comments

Announcements:
-Coach Chad is back starting TODAY!  His classes will be offered at 2:00pm, 5:30pm and 6:30pm.  The sign up process has changed.  His classes are now listed here under “Specialty Classes”.  If you have any questions, please feel free to contact us.  

Level Two
Skill
Mobility Circuit 1

WOD
“Nancy”
5 Rounds For Time:
400m Run
15 Overhead Squat 95lbs

Level One (Day 5)
Skill
Ring Dips

WOD
3 Rounds (3:00 on/ 1:00 off):
200 M Run
5 Wall Balls
5 Push-ups
5 Sit-ups w/ MB
*Record total rounds
*When the 2nd rounds starts, athletes should start where they finished in round one

People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily. – Zig Ziglar

Passing Gas
*Post thoughts to comments

Announcements:
-Coach Chad is back starting this Thursday!  His classes will be offered at 2:00pm, 5:30pm and 6:30pm.  The sign up process has changed.  His classes are now listed here under “Specialty Classes”.  If you have any questions, please feel free to contact us.  

Level Two
WOD

Level One (Day 5)
Skill
Ring Dips

WOD
3 Rounds (3:00 on/ 1:00 off):
200 M Run
5 Wall Balls
5 Push-ups
5 Sit-ups w/ MB
*Record total rounds
*When the 2nd rounds starts, athletes should start where they finished in round one

Good Posture
*Post thoughts to comments

Announcements:
– The Tour de Turkey Team Challenge is off to a great start! If you are competing and were unable to WOD yesterday, be sure to schedule the make up session today!
-Coach Chad is back starting this Thursday!  His classes will be offered at 2:00pm, 5:30pm and 6:30pm.  The sign up process has changed.  His classes are now listed here under “Specialty Classes”.  If you have any questions, please feel free to contact us.