Announcements

Performance & Foundations

A.10 Rounds
:30 Wall Balls @ 80%
:30 Rest

B.10 Rounds
:30 Step-up @ 80% (24”, 20”)
:30 Rest

C.  10:00 Group Recovery Jog

“Be brave. Take risks. Nothing can substitute experience.” –Paulo Coelho

Performance & Foundations

A1. Step-ups / Leg x6/leg x5 Rest :10
A2. Horizontal Pull-ups x10x5 Rest :60
B1. DB/KB Push Press x10/Arm x5 Rest :60
B2. Scap Pull-up (:04 at top) x3x5 Rest :60

“Excellence is not a skill. It is an attitude.” –Ralph Marston

Performance & Foundations

Partner WOD
3 Rounds
100 Singles
750 Row
400 M Run
*each round is recorded, goal is consistency, athletes can start at any exercise but can’t do the same exercise at the same time.

“The key to success is to keep growing in all areas of life – mental, emotional, spiritual, as well as physical.” –Julius Erving

Our goal for the next week is to shift our focus from doing the most weight or work and concentrate on movement quality, movement efficiency, and regaining some structural balance. I’m going to challenge all of our athletes to think like a gymnast or figure skater for the next two weeks (yeah you heard that right). Sports that are judged on the fluidity and beauty of their movement, not the amount or intensity of work that is done. It’s extra important for those of you that just took on the open and/or the COA challenge to let yourself recover and rejuvenate emotionally during the coming weeks. Athletes commonly take a 2-4 week break from training after the conclusion of a season. While I’m not suggesting you completely stop coming to the gym I do recommend a period of time where there is no pressure or “stakes” to your training, allowing for a fun and relaxed approach to training, hence our deload week.

This week will contain three basic strength focused days (Monday, Wednesday and Friday). Two aerobic conditioning days (Tuesday and Thursday)  and 1 team focused conditioning day (Saturday). Training sessions will be designed to apply quality volume in a less fatigued state, and focus primarily on unilateral variations of exercises. Each day will also include mobility and corrective exercise work to start and finish each session.

Our definition of fitness is often defined by doing the most work across the largest variety of modes and times. While these are obviously very important we’d also like to include being resilient to injury, being healthy, and efficient with movement as equally important aspects of fitness. From here we will move into a testing week to start our next 6 week phase of training that will culminate in a retest week at the end of the cycle.

–Coach Wes

Performance & Foundations

10 Rounds
3 DB Snatch /hand @ 45 lb, 25 lb
3 Deadlift @ 60-70%
50 M Suitcase Carry @ 45 lb, 25 lb
Rest :60

“Taking care of your mental and physical health is just as important as any career move or responsibility.” –Mireille Guiliano

Make sure you sign up on the Eventbrite page (HERE) for tomorrow’s workout and consider making a donation to the Ogar Strong fund! You can find more info HERE.

CrossFit Open WOD 14.5:

Happy Friday CFA!

Don’t forget! To participate in tomorrow’s WOD you’ll need to register via our Eventbrite page, HERE. We are running 14.5 as a benefit event and all proceeds will be going to benefit Kevin Ogar. You can find more info HERE.

Heats will start at 9:00 am! Plan to stick around afterwards for a Potluck/BBQ. We’ll provide the burgers, dogs, and DJ!

All Levels
A.10:00 Alt. EMOM
even: 5 OVHD Squat by feel
odd: 3 KB Push Press / Arm (light)

B.2 Rounds
10 Headcutters @ 24K, 16K
20 Burpees
25 Russian KB Swings @ 24K, 16K
400 Run
*Time recorded

C.Mobility
3 Rounds
1:00 Banded Hamstring Stretch (:30/leg)
1:00 1/4 Split Squat Hold (:30/ leg)
10 Reach Backs / side

Performance
A.  Rowing Skills
3:00 Synchronized Row (2 heats)

Team Row / Jump
10:00
:20 Row @ Goal 1K Pace
:10 Rest
:20 Jump Rope
:10 Rest

B.Skill Progression
Kipping Pull-ups

Skill Workout
12:00 EMOM
Kip Pull-up 1-5 Ascending
*Focus on doing as perfect a pull-up as possible

C.  Mobility
3 Rounds
1:00 Banded Hamstring Stretch (:30/leg)
1:00 1/4 Split Squat Hold (:30/ leg)
10 Reach Backs / side

Foundations
Skill: Snatch

A. Hip Power Snatch + OHS  x1+1×5

B. Front Squat x3x5

C. Press x3x5

5x Row Sprints 150m + Burpee Broad Jump
Rest 1 min

“To accomplish great things, we must not only act, but also dream; not only plan, but also believe.”-Anatole France

This week we say good-bye and good luck to Coach Thomas Lower. Thomas has decided to step away from Coaching to pursue his athletic career in Weightlifting full time. His contributions to CFA have been paramount to our growth and development and we extend our gratitude for his hard work.  Although we will miss him as a part of our Coaching staff here at CFA, we hope you will all join us in wishing him the best in his next few years of training and competing!

p.s. OLY Classes will remain a part of CFA’s regular schedule! We’ve had some great feedback from the community and will be modifying the schedule slightly for this class.