*CFA WILL BE CLOSED TOMORROW (SAT. 9/28) FOR THE ATHLETE OPEN 2013! COME JOIN THE FUN!*
All Levels
A.
10 Rounds for Quality
3 DB Lunges (Heavy)
3 Weighted Pull-ups
B.
5 Rounds for
10 Russian KB Swings
15 Burpees
200 M Run
*Time Recorded
| All Levels – AM | |
| Kara | 11:39 |
| Bradley | 11:01 |
| Mitch | 16:06 |
| Janet | 15:09 |
| Ivan | 12:56 |
| Jonathan | 17:14 |
| Courtney | 16:45 |
| Humberto | 12:31 |
| Tineke | 13:08 |
| Chad | 16:44 |
| Andre | 10:58 |
| Jannica | 16:20 |
| Meridith | 14:46 |
| Lucy | 11:58 |
| Red | 16:13 |
| Sydney | 11:58 |
| Jose | 16:25 |
| Tow Matt | 15:45 (airdyne) |
| Lane | 14:23 |
| Dayna | 12:08 |
| Casey | 16:22 |
| Julia | 17:44 |
| Madison | 17:50 |
| Michele | 18:51 |
| Allyson | 13:15 |
| Mer | 16:17 |
| Andy | 17:20 |
| All Levels – Noon | |
| Ganesh | |
| Gil | 10:09 |
| Avtar | 15:09 |
| Billy | 14:48 |
Back in the old days, it wasn’t uncommon for athletes to train and play through injuries. At times it was expected. Now with million dollar contracts and every team looking for the slightest competitive edge, it’s becoming a thing of the past.
At CFA it’s no different. Our goal for our clients is lifelong fitness. To achieve this goal you need to be healthy and injury free. Injuries are only roadblocks. Don’t let stubbornness get the better of you. If you feel an injury coming on, take care of it! The more you prolong treatment of an injury the longer it will take to get better.
Ripple Effect of Injuries
-
If the injury/dysfunction happens within days: Monitoring inflammation is priority number one.
(Tip: don’t kill it with anti-inflammatory drugs (NSAIDs) right away. Inflammation is a process for healing. Only use if you have high amounts of acute inflammation are present.)
Recovery Protocol:
Reduce exercise load, let pain be your guide to scaling movements down.
-
If Injury/dysfunction happened within weeks: Inflammation has lessened, but muscle firing patterns have been altered from scar tissue within the muscle.
Recovery Protocol:
Airrosti treatment and corrective exercises maybe be an appropriate addition to the exercise protocol.
- If Injury/dysfunction happened within months: Inflammation is gone, but firing patterns have been altered within the muscle and now may be causing joint alterations. Nerves might also be involved by this time.
Recovery Protocol:
Airrosti, Physical Therapy, Chiropractic techniques and corrective exercise may be needed.
- If injury/dysfunction has lasted for years: There will be no inflammation, but now recruitment of other muscles have been made to compensate for the injury/dysfunction causing dysfunction in recruited muscles. It is now harder to clearly diagnosis the original cause of injury/dysfunction.
Recovery Protocol: ????
Being proactive is of the utmost importance. Notice “Rest” is not listed as a recovery protocol. If adhesions are present and muscles are dysfunctional, rest will not heal the injury. Instead mobility will be compromised due to stiffness and inactivity causing even a longer road to recovery.
That is the price of being stubborn.
-Aaron Davis
Maria L. Urso and Michael N. Sawka
Inflammation: sustaining the balance to optimize recovery of skeletal muscle, connective tissue, and exertional injuries
J Appl Physiol September 15, 2013 115:877-878; published ahead of print May 16, 2013, doi:10.1152/japplphysiol.00512.2013
We would like to extend a heartfelt thank you to LV today. This week was her final week here as a coach at CFA and we truly appreciate all the hard work she has contributed over the last year. LV and her family are starting an exciting new business venture and we wish them the very best of luck. LV’s enthusiasm and love for coaching will always stand out here at CFA. We look forward to seeing her continue to grow and succeed in her new journey!
Performance – Week 4 of 8 Strength and Aerobic Base
A. Deadlift x5x5 @ by feel Rest :60
*Work to a challenging weight, try increase from last week
B1. WTD Dips x5 x5 Rest :30
B2. Turkish Get-up x3/side x5 Rest :90
C. Coaches Choice Ab Circuit
Foundations
Skill:
Snatch
A. Hip Power Snatch + OHS x1+1×5
B. Front Squat x3x5
C. Press x3x5
5x Row Sprint 150m + Burpee Broad Jump
Rest 1 min
“Those who think they have no time for exercise will sooner or later have to find time for illness.” – Edward Stanley
| Foundations – AM |
| Brandon |
| Emily |
| Kelley |
| Victor |
| Josh |
| John |
| Jim |
| Corn Dog |
| Performance – AM |
| Kristi |
| Jenny |
| Gage |
| Humberto |
| Carlos |
| Janet |
| Velvet |
| Page |
| Jose |
| Kevin |
| Red |
| Steve |
| Sarah |
| Jessie |
| Roland |
| Sarah |
| Ray |
| Mercy |
| Michele |
| Ladies Class |
| Josie |
| Sydney |
| Mer |
| Foundations – Noon |
| Tanner |
| Gerald |
| Gilbert |
| Julia |
| Foundations – PM |
| Jessica |
| Emmy |
| Kelcey |
| Rachael |
| Jason |
| Courtney |
| Lauren |
| Performance – PM |
| Gil |
| Dixie |
| Coco |
| Scott |
| Matt |
| Ryan |
| Kristin |
| Sean |
| Shelby |
| Kristin |
| Nicole |
| Carrie |
| Maureen |
| Elena |
| Allyson |
Performance – Week 4 of 8 Strength and Aerobic Base
A.
20 Minutes Alt. EMOM
Even: 5 Thrusters
Odd: 1-5-1 CTB Pull-ups Ladder
*Thruster weight recorded
B.
2 Rounds
800 M Run
20 Rings Rows
Rest 2:00
*Best 800 M Split Recorded
Foundations Test
Skill:
Handstand
A1. DB Push Press x10x4 (Hold 10 secs OH POS last rep)
A2. DB Lawnmower Pulls x8x4
A3. DB Tic Tac x20x4
Test
Mile Run
“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” ~John F. Kennedy
| Foundations – AM | ||
| Kelley | 10:26 | |
| Chad | 7:42 | |
| Adrian | 9:29 | |
| Courtney | 8:11 | |
| Melanie | 9:26 | |
| Dawn | 9:42 | |
| Emily | 7:59 | |
| Kenyon | 13:44 | |
| Gilbert | 6:33 | |
| Casey | 10:50 | |
| Corn Dog | 11:37 | |
| Meridith | 8:33 | |
| Performance – AM | ||
| MegO | 40 | 4:29 row |
| Kristi | 65 | 3:56 |
| Shelby | 75 | 3:22 |
| Mitch | 75 | 3:38 |
| Red | 45 | 4:52 |
| Janet | 55 | 3:26 |
| Carlos | 75 | 3:20 |
| Ivan | 135 | 3:24 |
| Humberto | 45 | 3:38 |
| Jillian | 55 | 3:52 |
| Tow Matt | 95 | 2:58 row |
| Dayna | 65 | 3:39 |
| Jose | 95 | 3:54 |
| Sarah | 45 | 3:52 |
| Silas | 75 | 3:36 |
| Mercy | 55 | 5:26 |
| Performance – Noon | ||
| Mer | 65 | 3:46 |
| Avtar | 50 | 3:27 |
| Dallas | 95 | 3:16 |
| Ganesh | 95 | 3:10 |
| Jared | 95 | 3:08 |
| Andrew | 75 | 3:57 |
| Tanner | 75 | 3:51 |
| Foundations – PM | ||
| Jessica | ||
| Kelcey | ||
| Kristine | ||
| Julia | ||
| Aaron | ||
| April | ||
| JRod | ||
| Daniella | ||
| Lauren | ||
| Performance – PM | ||
| Taylor | 65 | |
| Ian | 135 | 2:28 |
| Gil | 85 | 3:11 |
| Velvet | 55 | 3:38 |
| Morgan | 55 | 4:07 |
| Ed | 85/65 | 4:06 |
| Jeanette | 35 | 3:34 |
| Keith | 95 | 3:26 |
| Andy | 75 | 4:43 |
| Andrew | 3:11 | |
| Emmy | 35 | 4:35 |
| Melissa | 35 | 3:35 |
| Seltman | 65 | 3:33 |
| Chandler 1 | 40 | 4:14 |
| Chandler 2 | 95 | 3:19 |
| Carolyn | 25 | 4:22 |
| Rebekah | 55 | |
| Madison | 65 | 4:00 |
| Heather | 35 | 3:45 |
Performance – Week 4 of 8 Strength and Aerobic Base
A.
1-10-1
Russian KB Swings AHAP
WTD Dips
B.
2K Row for Time
*Row Time Recorded
C.
3 Rounds
10 V-ups
10 YD DB Bear Crawl
Foundations
Skill:
Back Squats
A. Back Squats x5x5
6 Rounds (High Intensity)
8 KB Goblet Squats
8 Box Jumps
100m run
Rest 1 mins
“Early to bed and early to rise, makes a man healthy, wealthy, and wise” – Benjamin Franklin
Looking good, Sanchez!
| Foundations- AM | |
| John | 15:58 |
| Kelley | 17:15 |
| Dawn | 17:15 |
| Melanie | 15:43 |
| Adrian | 17:48 |
| Courtney | 14:43 |
| Daniel | 17:54 |
| John | 16:13 |
| Jim | 18:24 |
| Billy | 12:19 |
| Meridith | 12:22 |
| Gilbert | 12:24 |
| Mandy | 12:51 |
| Courtney | 13:50 |
| Jannica | 18:20 |
| Cassie | 14:25 |
| Performance – AM | |
| Gage | 7:59 |
| Humberto | 8:31 |
| Sissy | 11:22 |
| Kara | 9:45 |
| Sarah | 9:36 |
| Janet | 8:11 |
| Ken | 9:18 |
| Mitch | 8:11 |
| Steve | 9:00 |
| Lisa | 9:44 |
| Jillian | 8:56 |
| Jenny | 9:14 |
| Bradley | 6:39 |
| Matt | 7:45 |
| Brian | 8:36 |
| Red | 9:56 |
| Jose | 7:53 |
| Page | 7:45 |
| Josh | 8:57 |
| Jables | 9:11 |
| Ray | 8:40 |
| Sharon | 9:20 |
| Ladies Class | |
| Mer | 9:11 |
| Kristan | 9:53 |
| Josie | 9:57 |
| Lulu | 10:45 |
| Stefani | 11:03 |
| Bianca | 9:55 |
| Sydney | 12:45 |
| Foundations – Noon | |
| Arika | 7:51 |
| Allison | 8:39 |
| Performance – PM | |
| Gil | 8:26 |
| Jonathan | 9:27 |
| Rahul | 8:46 |
| Madison | 9:21 |
| Velvet | 9:42 |
| Scott | 7:38 |
| Leah | 9:22 |
| KJ | 9:25 |
| Missy | 9:37 |
| Cassie | 9:28 |
| Paul | 8:00 |
| Carrie | 9:30 |
| Allyson | 8:58 |
| Morgan | 9:23 |
| Sean | 8:23 |
| Coco | 10:30 |
| Andy | 9:02 |
| E-Rod | 11:05 |
| Melissa | 10:18 |
| Wood | 8:19 |
Performance – Week 4 of 8 Strength and Aerobic Base
A1. :03 Pause Front Squat x3x5 @ Rest :30
A2. Ground to Stand Rope Climbs x5x5 Rest :90
*Work to a Max weight on the Front Squat
B.
7 Rounds
5 Bar Complex (Power Clean+Front Squat+Push Press)
100 M Farmer Walk
*DB and Complex Weights recorded
Foundations
Skill:
Clean
A. Clean x2x5
B1. Press x2x5 (Test)
B2. RDL x5x5
5×1 min AMRAP w/ 2 min rest
5 Burpees
5 Swings
“The formula for success is simple: Practice and concentration, then more practice and more concentration.” – Babe Didrikson Zaharias
| Foundations – AM | |
| Brian | |
| Bryan | |
| John | |
| Kelly | |
| Melanie | |
| Adrian | |
| Victor | |
| Gilbert | |
| Mandy | |
| Billy | |
| Casey | |
| Kenyon | |
| Kirbi | |
| Jannica | |
| Performance – AM | |
| Mitch | 85/30 |
| Ivan | 135/45 |
| Ian | 135/45 |
| Shelby | 85/25 |
| Kristi | 75/25 |
| Janet | 65/20 |
| Carlos | 70/25 |
| Humberto | 55/25 |
| Ruhlin | 95/30 |
| Roland | 75/25 |
| Silas | 75/35 |
| Schittone | 115/25 |
| Jose | 95/25 |
| Jessie | 55/20 |
| Page | 95/40 |
| Sharon | 45/25 |
| Velvet | 55/30 |
| Sarah | 45/20 |
| Sydney | 45/15 |
| MegO | 45/25 |
| Michele | 55/20 |
| Juan Carlos | 95/30 |
| Ray | 115/25 |
| Performance – Noon | |
| E-Rod | 95/40 |
| Bianca | |
| Gerald | |
| Jared | 35 lb/24 kilo |
| Lulu | 75/20 |
| Mercy | 65/35 |
| Madison | 65/20 |
| Mer | 65/25 |
| Dallas | 115/24 kilo |
| Dixie | 75/40 |
| Foundations – PM | |
| David | |
| Jessica | |
| Jason | |
| Max | |
| Courtney | |
| Daniela | |
| Lauren | |
| Julia | |
| Performance – PM | |
| Tanner | 95/16 kg |
| Gil | 95/24 kg |
| Josh | 65/24 kg |
| Chris | 65/35 |
| KJ | 65/25 |
| Carolyn | 45/25 |
| Kristin | 35/15 |
| Cassie | 35/15 |
| Carolyn | – |
| Paul | 95/35 |
| Nicole | 65/20 |
| Leah | 37/25 |
| Allyson | 76/16 kg |
| Ed | 75/30 |
| Sean | 75/25 |
| Joe | 75/18 kg |
| Miller Time | 95/30 |
| Keith | 95/20 kg |
| Ryan | 75/35 |
| Matt | 75/20 kg |
| Kristin | 45/20 |
| Morgan | 55/20 |
| Pam | 50/15 |
| Melissa | 35/20 |
| Coco | 45/18 |
| David | 45/25 |
All Levels
Pull, Carry
15:00 AMRAP 100 M Sled Pull @ 100 lb
15:00 AMRAP 100 M Farmers Carry @ 55 lb, 35 lb
All Levels
Warm-ups:
For Quality
3 Rounds
5 Wall Squats
5 Goblet Squats
10 Air Squats
10 YD DB Bear Crawl
*:03 Pause at the bottom of each squat r
B.
20:00 Alt. EMOM
Even: 3 DB Get-ups/ Leg
Odd: 3 Partner Pull-ups
C.
10 Rounds
5 Russian KB Swings
200 M Run
| All Levels – AM | |
| Sean | 12:40 |
| Courtney | 16:00 |
| Maureen | 13:24 |
| Humberto | 11:52 |
| Tineke | 14:06 |
| Roland | 16:56 |
| Jose | 14:21 |
| Sarah | 13:57 |
| Shelby | 11:49 |
| Meridith | 14:48 |
| Mayela | 13:26 |
| Silas | 17:11 |
| Tow Matt | 13:03 |
| Jeff | 12:46 |
| Mercy | 19:37 |
| Suzi | 14:47 |
| Michele | 20:36 |
| Julia | 14:28 |
| Madison | 14:37 |
| Andy | 15:58 |
| Missy | 16:30 |
| Mer | 15:31 |
| Corn Dog | 16:17 |
| All Levels – Noon | |
| Gil | 11:40 |
| Kat | 12:45 |
| Tanner | 13:31 |
| Avtar | 12:53 |
| Jared | 12:55 |
| Ganesh | 13:06 |
| Bianca | 13:44 |
| Nancy | 13:50 |