Announcements

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
“Relay Triathlon”
A. 100 Burpee Relay
*25 consecutive/ person
B. 4×400 M Relay
C. 4 K Row Relay
*1K Row Consecutive/ person
**4 person Teams**

All Levels
Challengers:
Make Up Day
*If you are making up yesterdays tests please ensure you have a counter, and you will need to warm yourself up before class
or
Recovery Day
* Skill Practice for the week
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Non-Challengers:
A1. Goblet Squat x10-12×4 Rest :30
A2. DB Press x10-12×4 Rest :30
A3. DB Step-ups x10-12×4 Rest :30
A4. Ring Rows x10-12×4 Rest :30

then…
4 Rounds
800 M Run
Rest 3:00

Is Sugar More Trouble Than It’s Worth?
*Post thoughts to comments

“Don’t be afraid to go out on a limb. That’s where the fruit is.” – H. Jackson Browne

Level Two
Challengers:
Make Up Day
*If you are making up yesterdays tests please ensure you have a counter, and you will need to warm yourself up before class
or
Recovery Day
* Skill Practice for the week
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Non-Challengers:
A. Hang Power Snatch x2x10 @ 70-80% Rest :45
B1. Dips x10-12×4 Rest :45
B2. Front Rack Reverse x5/leg x4 Rest :90

Mobility Work
C. Shin on the Wall Stretch 1:00/leg x 2
D. Calf Stretch 1:00/Leg x 2

Level One (TEST DAY)
Skill
Hang Clean
Deadlifts

Workout
A1. Deadlifts x2x10
A2. DB Weighted Step-up x8/hand x3
*Step-ups after every 3rd round of Deadlifts
*Record 2RM DL, 3RM weighted step

13 Banned Foods Still Allowed in the U.S.
*Post thoughts to comments

“You got to pull on that bar like you’re ripping off the head off of a GD lion” – Donny Shankle

Congratulations to Liz Yankiver who competed in the Texas State Weightlifting meet this past weekend in Dallas & left with a new meet PR of 130kg (75kg C&J, 55kg Snatch). This was Liz's first Master's meet & she walked away with a 1st place metal! Way to go Liz!!

Level Two
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 (Possible 61 reps/round…the 400M counts as 1 rep)
400 M Run
30 Box Jumps
30 Wall Balls
*20:00 Cap

Scaling Options:
Rx: 24”, 20” / 20 lb,14 lb (10’ mark)
S1: 20”, 16” / 14 lb, 10 lb (10’mark)
S2: 20”, 16” / 10 lb, 6 lb (8’ mark)

Level One
Skill
Rowing

Partner Workout
4 Rounds
Row 250M
5 Push ups
5 Mountain Climbers
5 Tic Tacs
*Record Total Time & Overall Row Meters

10 Habits of Highly Successful Hunter-Gatherers
*Post thoughts to comments

“If you can’t fly, then run, if you can’t run, then walk, if you can’t walk, then crawl, but whatever you do, you have to keep moving forward.” – Martin Luther King, Jr.

Level Two
Challengers:
Make Up Day
*If you are making up yesterdays tests please ensure you have a counter, and you will need to warm yourself up before class
or
Recovery Day
* Skill Practice for the week
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Non-Challengers:
A1. Strict Pull-ups x15-20 x 3 Rest :30
A2. Push-ups x15-20 x 3 Rest :90
B1. Dips x15-20 x 3 Rest :30
B2. Hor. Ring Rows x15-20 Rest :90
then…
Ab Circuit
6 Rounds
1:00 Hazda Squat/Partner Straddle Stretch (Switch stretches each round)
1:00 Side Plank (Change sides each round)

Level One (TEST DAY)
Skill
Jerk

then…
A. Push Jerk x2x5
B1. Strict Chin-ups x5 or COB Hold x4 Rest :30
*First 3 Sets are attempts to get :30 Chin over bar hold
B2. Dips x5 x 4 Rest :30
B3. Low Box Front Squat x5x4 Rest 1:00

then…
2-Person Farmer Carry
400M (50lb, 40lb)
*For time

It’s just a phase: A guide to your kid’s good food transition
*Post thoughts to comments

“The surest way not to fail is to determine to succeed.” – Richard Brinsley Sheridan

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
Burpees

5 Rounds
1:00 Step-ups
1:00 Burpees
Rest 2:00

Get Your Hands Out of Your Pockets
*Post thoughts to comments

“If you’re not making mistakes, then you’re not doing anything.” – John Wooden

Congratulations to all of our athletes who competed in this past weekend's Fittest Games!

All Levels
“Solidarity”: Fittest Games 2012 Team WOD 3
250 Double Unders (Scale 3 Singles)
50 YD Buddy carry**
200 OVHD KB swings (24K, 16 K)
50 YD Buddy carry
150 box jumps (24”, 20”)
50 YD Buddy carry
100 overhead squats (95 lb, 65 lb)
50 YD Buddy carry
*Total Team Time Recorded
**Yolk walk may be substituted in place of Buddy Carry 

All Levels
A1. Goblet Squat x6-8×4 Rest :30
A2. Dips x6-8×4 Rest :30
A3. DB Step-ups x6-8×4 Rest :30
A4. WTD Pull-ups x6-8×4 Rest :30

then…
10 Rounds
200 M Run (start at end of parking lot)
5 Ring Row
5 Russian Swings
5 Double Under (x3 Singles)
Rest 1:00 (Jog Back)
*Record best round

Good luck to all of our competitors as they take on the Fittest Games 2013 this weekend!

Level Two
A. Power Clean x2x10 @ 70-75% Rest :45
B. Front Squats work to a heavy Single in 15:00
C. Front Squat x3 @ 85% of Today EMOM for 3:00
D1. RDL x10x3 Rest :45
D2. Walking Lunges x10/leg x3 Rest :45

Ab Circuit: Coach’s Choice

Level One
Skill
Headstand to Handstand Holds
Wall Walk
Kick up

15:00 AMRAP
200m Run
10 Ring Rows
10 Push Ups
200M Skips

Tip 511: Take A Multivitamin For Improved Sleep & More Energy: Feel More Motivated To Train
*Post thoughts to comments

“Every thought you produce, anything you say, any action you do, it bears your signature.” – Thich Nhat Hanh

We hope to see everyone out at the Fittest Games this weekend to cheer on our AWESOME competitors! Good luck to everyone who is competing...Judy, Jeff, Miguel, Shane, Gilbert, Janss, Stacey, Toonie, Gold, Leigh, Dayna, Mikey, Doug, Kristen, Erin and Blake!!!

Last year was the first year we included an online community page into Circle of Awesomeness Challenge, and it was hands down the best addition we’ve ever made.  Being active on the COA facebook page seemed to go hand in hand with great results. Which is why we are expanding the online resource and adding more in person group interaction.  Below is a rundown of some of the most common ways folks helped each other out during last years challenge.

DON’T DO IT!!  

Almost daily someone would post a comment that sounded something like this “I’m really craving/want a (fill in the blank with your biggest vice) right now! Which was followed immediately by 10+ comments of encouragement not to cave.  Never underestimate a little daily positive encouragement.

Delicious Recipes 

If anyone ever says there is not anything good to eat on “Paleo,” then they haven’t met any of our 2012 COA Challengers.  Every week challengers posted recipes, links, and advice on ways to make “healthy eating” not only nourishing for the body, but  pleasing to the palate. When changing habits its important to have “wins” or small positive experiences.  Making a delicious healthy meal and being able to partake in a variety of those healthy delicious meals are encouraging “wins”  that keeps you moving through the daily challenges.

Shared Success

Changing the way you eat, or changing deep seeded habits is intimidating, or at worse, seems completely insurmountable.  Seeing others struggle and succeed with the same challenges you’re facing gives you hope. In the end hope is the most powerful weapon we all have, it makes the impossible attainable. So, I’ve included some of the success of last years challengers below. If you participated in last years challenge, I encourage you to scroll back through our Facebook group and see some amazing, inspiring, and even hilarious stuff that happened in 2012!

I cheated a couple times last week, sometimes not on purpose. Day two, week two going strong. Yay! When ever the cravings hit, i shovel veggies in my mouth. It’s getting easier.

I didn’t know what sugar cravings were until I stopped eating it! Found a yummy substitution though. Put some raw almond butter on a plate, top with blue berries and toss it in the microwave for 15 seconds. Perfection!

Seriously, I wish my sweet co-workers would stop handing me candy and cookies! I’ve turned them all down so far. Today we should get extra points for saying no! Happy V-Day Challengers! We. Can. Do. This.

Well, I tried to cheat this morning and have a diet Pepsi. You know what? Tasted like sh#t. I guess that transition is official…

My body keeps getting smaller but I keep lifting heavier and heavier weights? I don’t get it, but I like it 🙂

Man, I feel great. No cravings for sweets at all. The homemade food I’m eating on the Challenge is better than most restaurant meals I’ve eaten

Back comfortably into my size 6 jeans. Yay, 2012 Awesomeness!

Since the challenge started I’ve gained 7 pounds and reduced my body fat measurement 0.1%. I’d call that a win. #strengthprogramworks

Officially lost 15.3 pounds during the challenge! The majority was from the waist region, the rest was from my face when the beard was trimmed.

I lost 10lbs! But that isn’t even the best part, I lost 10.4% body fat!!!!!! I can’t believe it! Thank you to all the coaches and to all of you for the support. I am so grateful for CFA!