CrossFit WOD, January 2, 2018

Jet Fuel

Inspiration
"I Think Goals Should Never Be Easy, They Should Force You To Work, Even If They Are Uncomfortable At The Time."
-Michael Phelps

Warm-up
Warm-up
I. Heartrate: 3 Rounds
30 seconds of Jump Rope (any)
20 seconds Dip Support
10 second L-sit

II. Specific:
review SDHP then build to a moderate 3 rep SDHP

III. Skill/Strength:

Pull-up tester
Pullup tester:
a. 3/1 Strict Pullup, if so move to b.
-if not perform 3×5 banded or 10 ring rows.
b. 7/5 Kipping Pullups, if so move to c.
-if not perform 3x 3-5 reps
c. 7/5 C2B, if so move to d.
-if not perform 2x 3-5 reps
d. Bar Muscle-ups
(check out the Pull-up program in the TFA FB page to progress your pull-ups whether you have 0 or 30.)

Metcon
Metcon (Time)
15-12-9 reps for time of:
Sumo deadlift high pulls
Pull-ups
Men: 95-lb.
Women: 65-lb.

Scaling: this is a moderately heavy and quick workout. Reduce the load on the sumo deadlift high pull and modify the pull-up to keep this in the 5- to 6-minute range.
Metcon (Time)
15-12-9 reps for time of:
Sumo deadlift high pulls
Chest-to-bar pull-ups
Men: 135 lb.
Women: 95 lb.

Scaling: this is a moderately heavy and quick workout. Reduce the load on the sumo deadlift high pull and modify the pull-up to keep this in the 5- to 6-minute range.

Optional Accessory Work
A. L-sit 120 seconds
B. Accumulate 100 Band Pull Aparts
*do all of A then all of B

"Our focus here is to improve specific movement (skill) or build/tone muscle (hypertrophy/strength) and always optional. Accessory work doesn’t need to be a separate program from our training. It should fit with what we do and our goals. The biggest reasons for performing these sections would be to eliminate any muscular imbalance, as well as perform exercises that will improve the other " bigger picture" aspects of our training/goals. These sections are NOT metcons, but rather drills that will help improve movements, build muscle, and decrease injuries. These sections should be completed after the WOD once you have recovered but are still "warm." Sometimes the work will be practicing a movement for a designated amount of time, other days you will have specific sets x reps. We all cant spend multiple hours at the gym (I know that sucks) so these sections can be completed under 15 minutes but are focused in conjunction with our daily programming to improve all areas of our training; strength, speed, power, stamina, endurance, flexibility, accuracy, balance, coordination, and agility. Don’t have time to fit it in, don’t stress over it. As always if you have any questions ask a Coach.

TFA Committed Club. You have to earn it!

CrossFit WOD, January 1, 2018

CrossFit Total

Inspiration
"We Generate Fears While We Sit. We Overcome Them By Action."
-Dr. Henry Link

Warm-up
Warm-up
I. Heartrate:
Dynamic

II. Specific:
2 Rounds w empty barbell:
10 Back Squats
10 Strict Press
10 DL

III. Skill/Strength:
get into groups and begin warming up Back Squat. Ensure you lift with spotters.
5 reps @ 50%
3 reps @ 65%
2 reps @ 80%
then begin first set around 85-92%

Weightlifting
The CrossFit Total (Total Weight)
score is the combined total of the heaviest back squat + strict press + deadlift

Scaling: those who are newer or uncomfortable with maxing out can add a few reps each set and practice technique while building up to a weight that is challenging but not maximal. Ensure you are squatting with spotters.

Optional Accessory Work
spend 5-10 minutes stretching: hamstrings, lumbar, and shoulders

News
*Today we open at 4pm
*Today the TFA Committed Club starts. Make sure you are logging into classes.
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party
Bring a friend and show them the #TRUEFAM!

CrossFit WOD, December 31, 2018

Fi-Max

Inspiration
"Make your life a masterpiece;imagine no limitation on what you can be, have, or do."
-Brian Tracy

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

II. Specific:
10 "top half" legs only strokes (legs to ½ ext, arms straight entire time)
10 legs only arms only strokes (arms locked entire time)
10 legs only with hip swing
10 full strokes legs and arms
*focus on sitting tall and perfecting form

Metcon
Metcon (5 Rounds for reps)
5x500m Row
*each round should be max effort. rest as needed between rounds. score each round for time

Scaling: decrease the distance if needed so that you can complete each effort at maximal intensity and sub 2min/2:15min pace.

Optional Accessory Work
Toes to Bar ME-ME-ME
*rest as needed between efforts. scale to strict knee tucks or kipping knee to chest

Optional Accessory Work:
Our focus here is to improve specific movement (skill) or build/tone muscle (hypertrophy/strength) and always optional. Accessory work doesn’t need to be a separate program from our training. It should fit with what we do and our goals. The biggest reasons for performing these sections would be to eliminate any muscular imbalance, as well as perform exercises that will improve the other " bigger picture" aspects of our training/goals. These sections are NOT metcons, but rather drills that will help improve movements, build muscle, and decrease injuries. These sections should be completed after the WOD once you have recovered but are still "warm." Sometimes the work will be practicing a movement for a designated amount of time, other days you will have specific sets x reps. We all cant spend multiple hours at the gym (I know that sucks) so these sections can be completed under 15 minutes but are focused in conjunction with our daily programming to improve all areas of our training; strength, speed, power, stamina, endurance, flexibility, accuracy, balance, coordination, and agility. Don’t have time to fit it in, don’t stress over it. As always if you have any questions ask a Coach.

News
*Tomorrow we will open at 4pm
*Tomorrow, January 1st- TFA Committed Club starts. Make sure you are logging into classes.
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party
Committed Club starts tomorrow!

CrossFit WOD, December 29, 2018

Flight Risk

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 (Time)
Complete for time:
500m-400m-300m-200m-100m Row/Ski
100-80-60-40-20 UB Alternating Single Unders
50-40-30-20-10 Weighted Sit-ups 20/14 (behind head and touch toes)

perform 500m Row, 100 Singles, then 50 Sit-ups. Then the next round begins with 400m Row, 80 Singles, and 40 Sit-ups…etc
Metcon (Time)
Complete for time:
500m-400m-300m-200m-100m Row/Ski
100-80-60-40-20 UB Double Unders
50-40-30-20-10 Weighted Sit-ups 20/14 (behind head and touch toes)

perform 500m Row, 100 DU, then 50 Sit-ups. Then the next round begins with 400m Row, 80 DU, and 40 Sit-ups…etc

CrossFit WOD, December 28, 2018

Family

Inspiration
"The bond that links your true family is not one of blood, but of respect and joy in each other’s life."
-Richard Bach

Warm-up
Warm-up
I. Heartrate:
II. Specific
III. Skill/Strength:

Metcon
Metcon (Time)
For time w partner:
200 Wallballs
150 Jumping Pullups
100 Bar Facing Burpees
50 Clean and Jerks 95/65

Scaling: decrease the number of reps if needed or work in groups of 3 if needed. While today features high volume reps, the goal is to complete the reps quickly and efficiently in large working sets.
Metcon (Time)
For time w partner:
200 Wallballs
150 Pullups
100 Bar Facing Burpees
50 Clean and Jerks 135/95

Scaling: decrease the number of reps if needed or work in groups of 3 if needed. While today features high volume reps, the goal is to complete the reps quickly and efficiently in large working sets.

News
*January 1st- TFA Committed CLub starts. Make sure you are logging into classes.
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

CrossFit WOD, December 27, 2018

Carry The Ghost

Inspiration
"You can’t cross the sea merely by standing and staring at the water."
-Rabindranath Tagore

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

II. Skill/Strength:
10 minutes of Rope Climb practice

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
7 hand release push-ups
1 rope ascent, 12-ft. rope

Scaling: modify the movements so that each set can be performed quickly and unbroken, round after round. The sets are intentionally small to avoid failure at either movement. Aim for less than one minute per round. Scale rope climbs to 1:1 floor to standing to hold modification.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
7 handstand push-ups
1 rope ascent, 15-ft. rope

Scaling: modify the movements so that each set can be performed quickly and unbroken, round after round. The sets are intentionally small to avoid failure at either movement. Aim for less than one minute per round. Scale rope climbs to 1:1 floor to standing to hold modification.

News
*TOMORROW @ 530pm class- Zach Glaser Moving to Canton Party
*January 1st- TFA Committed CLub starts. Make sure you are logging into classes.
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

CrossFit WOD, December 26, 2018

White Noise
No morning classes. We open today at 4:30pm

Inspiration
"With the new day comes new strength and new thoughts."
-Eleanor Roosevelt

Warm-up
Warm-up
I. Heartrate:
Dynamic

II. Specific:
10 second Hollow Hold
10 Wall Squats
10 second Knee Tuck (parallette)
10 Front Squats
10 second alternating 1 leg L-sit
10 Push Press
10 second L-sit

III. Skill/Strength:
take 2-3 warmup sets of Back Squats

Weightlifting
Back Squat (3-3-3-3)
15 minutes to build to a heavy 3 rep for the day. For those practicing technique, add a few reps each set and drill in mechanics, while still building to a set that is challenging but not maximal.
Thruster (3-3-3-3)
15 minutes to build to a heavy 3 rep for the day. For those practicing technique, add a few reps each set and drill in mechanics, while still building to a set that is challenging but not maximal.
L-Sit (4 attempts at ME)
modify the L-sit to a similar static hold that can be maintained for at least 20 seconds. score your longest set.

News
*Friday December 28th @ 530pm class- Zach Glaser Moving to Canton Party
*January 1st- TFA Committed CLub starts. Make sure you are logging into classes.
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

CrossFit WOD, December 22, 2018

Tickle Tickle

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 – Reps)
In teams of 2
3 Rounds
3 minute max Calorie Bike
3 minute max Burpee Box Overs (may step) 24/20
3 minute max KB Lunges 35s/26s
3 minute rest between rounds

1 person works, 1 person rests. switch as needed.
Metcon (AMRAP – Reps)
In teams of 2
3 Rounds
3 minute max Calorie Bike
3 minute max Burpee Box Overs 24/20
3 minute max KB Lunges 53s/35s
3 minute rest between rounds

1 person works, 1 person rests. switch as needed.

CrossFit WOD, December 21, 2018

Snatch EMOM

Inspiration
"The real value of setting goals is not the recognition or reward, it’s the person we become by finding the discipline, courage, and commitment to achieve them."
-Anonymous

Warm-up
Warm-up
I. Heartrate:
Dynamic

II. Specific: 2 Rounds w barbell
5 Snatch High Pulls
5 Pocket Snatch
5 Hang Snatch (hang to pocket)
5 Snatch (mid-shin to hang to pocket)
5 OHS

III. Skill/Strength:
take 2-3 light warmup sets to prep for todays WL. starting weight recommendations: M- 65-95 | F- 45/65

Weightlifting
Snatch (20 minute EMOM 1 rep)
Scaling: for athletes new to the snatch modify to a hang power snatch if needed. while today we are working full (squat) snatches, feel free to perform power snatches if needed throughout. For those practicing technique, you may choose to repeat a weight for multiple rounds before adding weight. remember weight will always follow technique. If your technique is lacking eventually your lifts will plateau. The first 10-15 rounds should be "greasing the groove" and feel light and smooth. Make small jumps 5-10lbs total. The last few rounds if you are feeling good and the bar is moving well, you can attempt some heavy sets and PR attempts. if you are interested in checking out TRUELIFT classes are Mondays at 630pm and Saturdays at 8am.

News
*TOMORROW: 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