A. 20:00 EMOM
Min 1 – 2-3 Toes to Bar
Min 2 – 25 yd Unweighted Walking Lunge
Min 3 – :30 Hollow Hold
Min 4 – 2-3 L-Sit Pull-ups
B. 20:00 for Quality
50 Cal Row
200 M Run
50 Russian KBS
200 M Run
50 M Farmers Walk
200 M Run
Go support our CFA Competitors next Friday & Saturday at The Fittest Games!
{Spectator Tickets}
A. Test 4
12.13 Mash-up
90 Double Unders
70 Wall Balls @ 20/14
50 Box Jumps or Step-ups (total) @ 24/20
30 CTB Pull-ups
90 Double Unders
*Time recorded
*17:00 Time Cap
A. Test 2
15.1
AMRAP in 9:00
15 TTB
10 Deadlifts @ 115/75
5 snatches @ 115/75
*Total reps recorded
B. Test 3
in 6:00
3 RM Front Squat from the floor
*You may squat clean the first rep
**One Continuous 15:00 clock will run for the duration of part A. and B.
“Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.” –Greg Anderson
Active Recovery / Make up Day
A. 12:00 E202
3 Sumo Deadlifts @ 50-60%
B. For Quality
1000 m Row
10 Muscle Snatch @ 65/45
20 Russian KBS @ 24/20
400 M Run
20 Walking Lunges (total) @ 24/20
10 Muscle Snatch @ 65/45
200 YD Farmers Walk
“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.” –Swami Sivananda
Much to my dismay we are almost through our first full month of 2016, which means we are getting dangerously close to the CrossFit Open. This first full training cycle of the new year is designed to prepare us for the upcoming CrossFit Open, and I’ve included several past Open workouts in our initial test week. We’d also like to encourage all of our athletes new and old to sign up for and participate in the Open. The Open is a great “benchmark” for athletes, it provides accountability, a goal and a schedule to work towards through the following year. It also forces athlete’s out of their comfort zone that allows them to push through self imposed limitations. Most importantly Open Saturday’s at CFA are a ton of fun and it’s a great way to enjoy the community and the great people that it’s comprised of.
To register for the open:
That said here are a few specifics on how this cycle will shake out. It will be a bit different from our normal format since we have the open in the middle of it!
Here is how we will run our training cycle through the open :
Week 1: Test Week (1/18-1/23)
Week 2-6: Base Training Block (1/25 – 2/19)
Week 7-11: CrossFit Open In Season Training (2/21-3/26)
*I’ll include some specific of how our training schedule will look as we get closer to this
Weeks 12 & 13: Transition weeks
My overarching goals for this training cycle are:
Some specifics you can expect in the base phase:
The days and times you see things will be a bit less predictable this cycle but you can count on the following
A Note on Muscle-ups
We know that muscle-ups will show up in the open and I haven’t left them out of the program totally. In my experience to have a legitimate chance to
achieve a muscle-up you need somewhere in the range of 5 low strict ring dips, 5-7 kip chest to bar pull-ups, and 2-3 strict chest to bar pull-ups. So the plan is to include daily extra credit work that will help folks get to the pre requisites for for muscle-up or help you move towards a muscle-up if you have the listed prerequisite abilities.
Looking forward to seeing all of our athletes surpass expectations this Open season. Lets get to work!
-Coach Wes
A. Test 1
11.3
Max Reps in 5:00
Squat Clean to OVHD @ 165/110
*total reps recorded
B.15:00 AMRAP
400 m or 800 M run
5 Hand release Push-ups
10 Burpees
15 Reverse Lunges (total)
20 Air Squats
25 Butterfly situps
30 Flutter Kicks (Total)
*run counts as 1 rep, only run once
*total reps recorded
“If you believe in yourself and have dedication and pride – and never quit, you’ll be a winner. The price of victory is high but so are the rewards.” –Paul Bryant
Congrats to these guys on their awesome work at the Texas State Weightlifting Championships!
A. 12:00 AMRAP
15 Snatches @ 75 / 55 |
30 Double Unders
*one partner works at a time, one round at a time
Rest 10:00
B. 12:00 AMRAP
5 STO @ 115/75
10 DL @ 115/75
15 Box Jumps @ 24/20
*one partner works at a time, one round at a time
There is still time to join our team!
Check It Out
****No Open Gym after 5:30 pm this evening**** Ladies! Join us at 6:00 pm for WOD + WINE
A. 20:00 EMOM
Min 1 – 15 Ring Rows
Min 2 – 25 yd Unweighted Walking Lunge
Min 3 – :30 Nose to Wall HS Hold
Min 4 – 5-7 Deck Squats
B. 15:00 for quality
5 Muscle Cleans @ 135/95
5 Push Press @ 135/95
10 Ball Slams
10 Russian KBS
100 M Sled Drag (w/ partner)
***Whole Life Challenge Participants! Join us at 10:00 am tomorrow for our kick-off Seminar!
A. 16:00 EMOM
Min 1 – 3 Box Jumps @ 30 / 24
Min 2 – :30 L-Sit Hang / Hold
B. 15:00 AMRAP
50 Double Unders
25 Wall Balls @ 20/14
10 Burpees
*total rounds + reps recorded
If it doesn’t challenge you, it doesn’t change you.” -Fred Devito
The Whole Life Challenge begins Saturday!
{Join Our Team}
A. 5:00 EM0M
1 Hip Muscle Clean + 1 Hang Muscle Clean + 1 Muscle Clean + 1 Front Squat x4
then…
8:00 E:90 0:90
1 Hang Power Clean + 1 Power Clean + 1 Front Squat x5
then…
10:00 E202
1 Power Clean + 1 Squat Clean x5
B. 6:00 E202
Clean Pull x3x3 @ 90-100% w/ :05 descent
C. 10:00 E202
Back Rack Walking BB Lunges x5/leg x5 by feel
Ladies! Spend your Friday night with us! Come out for a women’s only WOD followed by a happy hour at the gym!
Bring a bottle & a small bite to share!
Sign Up Here!
