Announcements

Level Two
Skill
A1. Hang Power Snatch x6-8×3 rest :45
A2. Powell Raises x10-12×3 rest :45

WOD
5 Rounds
5 Strict Chin-ups
5 Hollow Rocks
5 Full Snatch @ 50-60%
3 Power Snatches @ 50-60%
200 Meter Run
*Not for time

Level One (Day 10)
Skill
Jerk

WOD
3×500 M Row
Rest 5:00
*Jerk skill practice during rest

Patience is bitter, but its fruit is sweet. -Jean-Jacques Rousseau

Systematic Education
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Announcements:
– Congratulations to our CFA members and friends who competed at the All Cities Open this weekend! Jon 52nd, Stacey 8th, Leigh 9th, and our good friend Alex Janns 20th! Way to represent!
– – Our Holiday Party is this Thursday night and our Free Workout is this Saturday at 11:00am. Be sure to check out our events section for more information.

All-Levels
Skill
Deadlift Practice
On-the-Minute for 10 Minutes
*Beginner to Intermediate: 80-85% of 1 RM
*Intermediate to advance: Red Band DL or DL off metal plate increase 5-10% from last week

WOD
4 Rounds of :30 on/:30 off
Overhead Squat (M: 95 lbs, W: 65 lbs)
Rest 1:00

4 Rounds of :30 on/:30 off
Step-ups (M: 95 lbs, W: 65 lbs)
Rest 1:00

4 Rounds of :30 on/:30 off
Toes to Bar
*Partner WOD, 1 person works while the other rests, Total Reps = Score

Announcements:
– Good luck to Stacey, Leigh, Jon, Shane, and Mikey at the All Cities Open in Dallas TODAY! We’re cheering for y’all all the way from Austin!
– – 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!

All-Levels
WOD
“Dirty Dancing”
400m
20 Push ups
20 DB Power Snatch (Total)
2x Cowboy “Texas Two Step”
200m
10 Push ups
10 DB Power Snatch (Total)
2x Cowboy “Texas Two Step”
100m
5 Push ups
5 DB Power Snatch (Total)
2x Cowboy “Texas Two Step”
*Time Recorded

Use what talents you possess; the woods would be very silent if no birds sang except those that sang best. – Henry van Dyke

Habits
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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
Skill
Find a 2 RM in the Press in 20 Minutes

WOD
On-the-Minute for 20 Minutes (Alternating):
1-2 Full Clean to Thruster
1-3 Horizontal Ring Row

then…

3 Rounds:
10-15 Burpees, Unbroken
30 Double-Unders
*Goal time 3:00 to 4:30 Minutes… scale Burpees and Double-Unders accordingly

Level One (Day 9)
Skill
Snatches

WOD
A1. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3 Rest 1:00
B2. RPU/Dips x2-4×3 Rest 1:00
C1. Step-ups x5x3 Rest :45
C2. Kip Pull-ups x4-6 x3 Rest :45

The only thing worse than being blind is having sight but no vision. – Helen Keller

School Lunch
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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!

http://naturalrunningstore.com/Inov8XF260

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
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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
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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
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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
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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.