CrossFit WOD, December 14, 2018

Left Then Right

Inspiration
"I welcome you to a community of people who have decided that easy will no longer suffice."
-Mark Rippetoe

Warm-up
Warm-up
I. Heartrate:
Dynamic

II. Skill:
A. Dumbbell Snatch practice
B. Dumbbell OHS practice
-"open up and squat"

we will spent about 5 minutes on each skill today. practice the ohs with light weight to build technique and then add weight as your form will allow. if you are unable to perform a weighted db ohs you can scale to using a PVC pipe with 1 arm if needed.

Metcon
Metcon (Time)
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 pull-ups

Men: 35-lb. dumbbell
Women: 20-lb. dumbbell

Scaling: this workout challenges your flexibility and midline strength more than your metabolic engine. Reduce the load on the dumbbell and modify the L pull-up in order to keep a moderate pace. The single-arm overhead squat demands good flexibility but should still be attempted.
Metcon (Time)
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Scaling: this workout challenges your flexibility and midline strength more than your metabolic engine. Reduce the load on the dumbbell and modify the L pull-up in order to keep a moderate pace. The single-arm overhead squat demands good flexibility but should still be attempted.

News
*SHRED will add two classes weekly. Mondays and Wednesdays SHRED will be at 7:30pm. Come check it out!
*December 22nd @ 4pm- TFA Kids Holiday Party
*December 28th @ 530pm class- Zach Glaser Moving to Canton Party
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party
TFA Bootcamp is a perfect way for your friends to get started at TFA!

CrossFit WOD, December 13, 2018

Slapjack

Inspiration
"Training is like moving a pile of dirt. Some days you use a shovel, some days you use a spoon but as long as you move some dirt, you’re headed in the right direction."
-John Welbourn

Warm-up
Warm-up
I. Heartrate:
Game Day

II. Specific:
2 Rounds
7 Push Press
7 Burpees
7 KneeTucks/K2E
1 Rope Climb

Metcon
Metcon (Time)
FIT
2 Rounds
25 Burpees
25 Strict Knee Tucks
25 Push Press 65/45
25 Box Jumps or Step-ups 24/20
*1 Rope Climb (12ft) after each movement

Scaling: decrease the weight and/or difficulty level of the movement so that you can complete it unbroken or in 2-3 sets. We are after a smooth pace until the end. modify the rope climb to a floor to standing to wrap/hold 1:1.
Metcon (Time)
2 Rounds
25 Burpees
25 K2E
25 Push Press 95/65
25 Box Jumps 24/20
*1 Rope Climb after each movement

Scaling: decrease the weight and/or difficulty level of the movement so that you can complete it unbroken or in 2-3 sets. We are after a smooth pace until the end. modify the rope climb to a floor to standing to wrap/hold 1:1.

News
*SHRED will add two classes weekly. Mondays and Wednesdays SHRED will be at 7:30pm. Come check it out!
*December 22nd @ 4pm- TFA Kids Holiday Party
*December 28th @ 530pm class- Zach Glaser Moving to Canton Party
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party
Have a friend ready to start CFTFA? Lets get them going!

CrossFit WOD, December 12, 2018

Give Em Bearhugs

Inspiration
"Work is doing it. Discipline is doing it every day. Diligence is doing it well every day."
-Dave Ramsey

Warm-up
Warm-up
I. Heartrate:
12/10 Calories (any)
10 RDL w KB
12/10 Calories (any)
10 Walking KB Lunges
12/10 Calories (any)
max set of Hollow Rocks

Skill
Metcon
A. Sandbag Clean (over the shoulder)
B. Sandbag Carry practice

We will spend about 5 minutes on each movement. Use this time to perfect the setup and "lapping" the sandbag, even if you are using a lighter weight you can pick up without lapping. This technique is essential when you will try heavier sandbags/stones.

Metcon
Metcon (5 Rounds for reps)
5 Rounds each for time
21/15 Calorie Bike
200ft Sandbag Carry 150/100 (bearhug)
*each round should be max effort

Scaling: today should be a max effort each round. rest as needed between rounds, take as much time as you need to keep rounds consistent and FAST! Scale the load of the sandbag to a weight you can compelte the 200ft unbroken, but it should very challenging.

News
*SHRED will add two classes weekly. Mondays and Wednesdays SHRED will be at 7:30pm. Come check it out!
*December 22nd @ 4pm- TFA Kids Holiday Party
*December 28th @ 530pm class- Zach Glaser Moving to Canton Party
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

CrossFit WOD, December 11, 2018

Friendly Face

Inspiration
"Stop crying about what happened and take control of what happens next."
-Rachel Hollis

Warm-up
Warm-up
I. Heartrate:
9 minute EMOM
min 1: alternating singles or du easy pace
min 2: 7 KBS (build in weight)
min 3: 8-10 press-ups

II. Specific:
Kettlebell Swing practice
-bottom position
-top position
-keeping midline active in the decent

Skill
Metcon
Handstand Walk Progressions: 10 minutes of practice
-Around the World (remaining stacked and vertical)
-Wall Walks (working to nose and toes on wall)
-Handstand Shifts on Wall
-Freestanding Handstand Hold
-Handstand Walk

progress through each drill. do not skip any. if your goal is to perform handstand walks 2 huge pre-requesites are a perfect Wall Walk and a controlled Freestanding Handstand Hold. these 2 drills should not be overlooked as their skill-transfer ability is huge!

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
45 Alternating Single-Unders
3 Wall Walks
15 Kettlebell Swings 53/35

Scaling: if you can perform du do them but decrease the reps so you can complete them in less that 3 sets typically. scale the weight of the KBS to a weight you can complete UB in the first few rounds. scale the WW/HSW to a level you can complete with control throughout the 12 min. use today as a session to improve your skill and not just a "score."
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
45 Double-Unders
30ft Handstand Walk
15 Kettlebell Swings 70/53

Scaling: if you can perform du do them but decrease the reps so you can complete them in less that 3 sets typically. scale the weight of the KBS to a weight you can complete UB in the first few rounds. scale the WW/HSW to a level you can complete with control throughout the 12 min. use today as a session to improve your skill and not just a "score."

News
*SHRED will add two classes weekly. Mondays and Wednesdays SHRED will be at 7:30pm. Come check it out!
*December 22nd @ 4pm- TFA Kids Holiday Party
*December 28th @ 530pm class- Zach Glaser Moving to Canton Party
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party
Coach Greta and Zach at Unbroken Youth class.

CrossFit WOD, December 10, 2018

TwentyTwenTwen

Inspiration
"Each of us has been put on Earth with the ability to do something well. We cheat ourselves and the world if we don’t use that ability as best we can."
-George Allen

Warm-up
Warm-up
I. Heartrate:
5 minutes of Cardio

II. Specific: 2 Rounds
5 Thoracic openers from bottom of squat
5 Front Squats
*feel the upper back stay engaged/extended/tight throughout squat

III. Skill/Strength:
take 2-3 sets of the complex to progress to starting weight:
3 Pocket Squat Cleans
3 Hang (below knee) Squat Cleans
3 Squat Cleans

Weightlifting
Squat Clean (20 minute EMOM 1 Squat Clean)
Scaling: modify to a Power Clean if needed. to figure out your jumps work backwards from set 20 to set 1. Set 20 should be an attempt at a new PR. Working back plan 5-10lbs jumps. Today is about small jumps and dialing in technique with lots of practice.

start around 95-135 M/65-95 F

News
*Starting today, SHRED will add two classes weekly. Mondays and Wednesdays SHRED will be at 7:30pm. Come check it out!
*December 22nd @ 4pm- TFA Kids Holiday Party
*December 28th @ 530pm class- Zach Glaser Moving to Canton Party
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party
Are you overlooking your health? http://iamtruefit.com/your-health-matters-more/

CrossFit WOD, December 8, 2018

Minions

Warm-up
General Warmup
1 length
-punt kicks
-foot grabs
-high knees
-butt kicks
-carioca (and back)
– duck walk
-inchworms
-spiderman

Skill: Practice movements in WOD

Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP in teams of 3
100 Calorie Bike
100 Dumbbell Strict Press 25/20
100 Strict Knee Tucks

1 works, 2 rest. 1 person must hold KB Goblet Hold. drop= 10 Burpees each. switch as needed.
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP in teams of 3
100 Calorie Bike
100 Dumbbell Strict Press 35/25
100 Toes to Bar

1 works, 2 rest. 1 person must hold KB Goblet Hold. drop= 10 Burpees each. switch as needed.

News
On Monday SHRED will add two additional classes throughout the week. Mondays and Wednesdays SHRED will be at 730pm! See you there!

CrossFit WOD, December 7, 2018

Similar Slightly Different

Inspiration
"Be miserable or motivate yourself. Whatever has to be done, it’s always your choice."
-Wayne Dyer

Warm-up
Warm-up
I. Heartrate:
Dynamic

II. Specific: 2 Rounds with empty bar
5 Snatch Pulls (setup to pocket)
5 Snatch High Pulls (pocket to high pull)
5 Pocket Snatch
5 Hang Snatch (Knee to Pocket to OH)
5 Power Snatch (shin to knee to pocket to OH)
*we want each section to look and feel smooth. Get comfortable with the barbell, where it goes and how to bring it back down from overhead and reset…we reset in the exact opposite order as how it got OH.

III. Skill/Strength:
find a heavy set for the complex:
Pocket Snatch + Hang Snatch + Power Snatch
*not letting go of bar until all 3 reps are complete.

Metcon
Metcon (AMRAP – Rounds and Reps)
4 Cycles of
3 minute AMRAP
7 Power Snatches 75/55
7 Box Overs (may step) 24/20
*start where you left off
*rest 3 minutes between rounds

Scaling: decrease the weight of the snatch to a weight you can complete 7 unbroken reps when fresh. Decrease the height of the box so you can be smooth and consistent each round.
Metcon (AMRAP – Rounds and Reps)
4 Cycles of
3 minute AMRAP
7 Power Snatches 115/75
7 Box Overs (jump) 24/20
*start where you left off
*rest 3 minutes between rounds

Scaling: decrease the weight of the snatch to a weight you can complete 7 unbroken reps when fresh. Decrease the height of the box so you can be smooth and consistent each round.
This morning after the 545am session…feels like the perfect day to call off work doesn’t it?

CrossFit WOD, December 6, 2018

5 Fronts

Inspiration
"Go confidently in the direction of your dreams. Live the life you have imagined."
-Henry David Thoreau

Warm-up
Warm-up
I. Heartrate:
Game Day (10-15min)

II. Specific:
Squat test: can you perform an air squat, front squat, back squat, and ohs and your form not change? You should be able to…
1 Round
5 Slow Goblet Squats
30 second Hip stretches (lizard and/or pigeon)
5 Slow front Squats (focus on front rack position)
30 second Hip stretches (lizard and/or pigeon)

III. Skill/Strength:
3-4 warmup sets to get to weight you will use in WL

Weightlifting
Front Squat (5-5-5-5-5)
Scaling: ideally, each set will be as heavy as possible for 5 reps (same weight across all sets), but newer athletes should start light and slowly add weight as they are comfortable.

1 Rep Max percentages
1RM= 100%
2RM= 95%
3RM= 92%
4RM= 90%
5RM= 87%
6RM= 85%
7RM= 82%
8RM= 80%
*todays goal should be to complete all sets at the same weight using 82%-90% of your 1RM.

News
Tomorrow after 545am…call off work!

CrossFit WOD, December 5, 2018

Death by Burpee 10m Sprints

Inspiration
"We change bit by bit, day by day, habit by habit. We are continually undergoing microevolutions of the self. Each habit is like a suggestion: ‘Hey, maybe this is who I am.’ If you finish a book, then perhaps you are the type of person who likes reading. If you go to the gym, then perhaps you are the type of person who likes to exercise. If you practice playing the guitar, perhaps you are the type of person who likes music. Every action you take is a vote for the type of person you wish you become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity."
-James Clear

Warm-up
Warm-up
I. Heartrate:
Dynamic

II. Specific: 2 Rounds
4 Burpees
4 10m Sprints
(watch the clock to get an idea of the time it will take to complete this so the metcon isn’t a surprise)
4 Pullups (any progression)
8 Situps (strict or GHD)

Skill/Strength:
Sandbag Clean and Over the Shoulder practice (7-10min cap)

Metcon
Metcon (AMRAP – Rounds and Reps)
A. "Death by Burpee Sprints"
minute 1: 1 Burpee + 1x10m Sprint
minute 2: 2 Burpees + 2x10m Sprints
minute 3: 3 Burpees + 3x10m Sprints
minute 4: 4 Burpees + 4x10m Sprints
minute 5: 5 Burpees + 5x10m Sprints
etc…
*continue until you can no longer complete the workload within the minute.

B. Once out of "Death By" complete the following until the 30:00 mark (not for score)
4 Sandbag Over the Shoulders
8 Strict Pullups/C2B if possible
12 Strict Situps/GHD if possible

Scaling: most athletes will be able to complete part A (death by) with little modification. Work with your coach to determine an appropriate scalable option if needed (number of burpees stay the same while sprints increase…modifying burpee as needed….bike calorie instead of running). if you are new to GHD sit-ups do not perform more than 30 total reps today, they are potent 😉

News
*New pull-over and hoodie designs are up and ready for pre-order at the front desk! Order yours today!
*Decmeber 7th @ 7am (directly after 545 class)- TFA Breakfast Club presents Morning Mimosas (call off work and make it happen)
*December 22nd @ 4pm- TFA Kids Holiday Party
*December 28th @ 530pm class- Zach Glaser Moving to Canton Party
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party
Put your health first: http://iamtruefit.com/your-health-matters-more/

Your Health Matters More

I am always surprised at how quickly we overlook the importance of our personal health. You might read this and say “You’re crazy, I work out everyday, so I’m not overlooking my health Brandon!”

But what about the times in between workouts; when you’re out in the real world and no one is watching, or at least no one who will tell your Coach on you?😉

The holidays come around and we start spending money on presents for all those we care about. Don’t get me wrong, gifts and giving are great, but at what expense do they come? How quickly the gym membership gets cut when we “need to save money.” 

Gallup reports that US adults estimate that they will spend approximately $885 on gifts this year, slightly lower than 2017’s expectations. 😮💰

We willingly take on more work hours and clog our schedules with task after task that we do not have any “me time.” You realize you haven’t made it to the gym in 2 weeks and looking at your schedule you don’t see any end in sight…cancel that gym membership, and you won’t feel guilty?

Make time for yourself. Can’t make it to the gym? Ask us about personal training to fit your schedule!

Now you find yourself trying to save money and waaaay too busy to meal prep. Might as well swing through the ole drive-thru for a #1 combo, right? Fast forward a month and now you have packed on a few extra pounds, depressed because you eat like crap, don’t have time for anything, and every time you log onto IG and FB you see all your friends crushing PR’s at @crossfittfa !😩 

Food is number 1. Planning and prepping can be tough, luckily you have your TFA Coaches to help you figure it out!

Ok…ok…maybe I’m being extreme, but honesty ask yourself “where am I putting my health second?” Is it in your budget? Is it in your time? Is it in your food choices? 

A good fitness program focuses on physical, emotional, and nutritional health.  And while it may seem like you’re just going into a class and doing exercise, we know there is so much more happening at the cellular and hormonal levels that impact our overall health. Each class our goal is to get you moving, feeling confident, and connected. Getting strong and ripped are just two of the sweet side-effects! 💪🏼

So often we overlook our health…until we end up gaining weight…until we end up depressed…until we get that negative health report…until we realize how it truly impacts every other aspect of our life. 

My hope is that you read this and re-evaluate your behaviors. See where you are doing great, and see where you can improve. I hope you realize YOU are ultimately much more important than any gift, overtime paycheck, or cheap processed food you can find. Put your health at the top of list!

PR with your friends. Give them the gift they want! #TRUEFAM

TFA TIPS:

1. Set a limit on your holiday spending to help your budget. The average American spends over $800 on gifts, wow! We all outgrow most gifts anyway, except for FITNESS! Buy your loved one a Bootcamp package or a month membership at TFA. A new #neversettle hoodie I bet they would love too (if it’s in your budget😉). 

2. Working more and trying to earn more money isn’t a bad thing, until it is. If you keep finding yourself stressed and saying, “I have no time to get to the gym,” look your schedule and try to find an hour here or there. TFA has classes from early morning until evening. Still nothing fitting your schedule? We do personal training for as low as $25! We got you covered!

3. Food is the toughest to master. We live in a fast paced immediate reward driven society. Having to cook and prep your own food can seem daunting when you can just drive-thru right now. But there is no other factor more important to your health and wellness than your food choices. TFA’s Coaches are experienced working with all levels of nutrition and can get you on the right track no matter your goals or food preferences. 

We here at TrueFIT would love to help you improve any aspect of health/fitness. Whether you’re a long time member or just curious on how to get started with the #TRUEFAM, we are here and ready!🔥