CrossFit WOD, January 31, 2019

Mucho Bar Muscle-ups

Inspiration

Warm-up
Warm-up
I. Heartrate
Game Day

II. Specific
2 Rounds
15 Passthroughs
15 Band Pull Aparts
10 Ring Rows or Lat Kips

III. Skill/Strength
warmup pullups and dips

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as rounds as possible in 15 minutes of:
5 strict pull-ups
5 dips (matador or ring)
*compare to 1.22.19

Scaling: reduce the reps and modify the movement to the most difficult gymnastics pulling exercise that you can perform for several reps. If possible, maintain an assisted version of a muscle-up.
Metcon (Time)
For time:
50 bar muscle-ups
(15 minute cap)

Scaling: reduce the reps and modify the movement to the most difficult gymnastics pulling exercise that you can perform for several reps. If possible, maintain an assisted version of a muscle-up.

Optional Accessory Work
Open Prep: Toes to Bar
Level 1: 7×3-5 Strict Knee Tuck to L-hang decent
Level 2: 7×3-5Knees to Chest (shins parallel to floor)
Level 3: 7×3-5 T2B
*rest 30 seconds between sets. Note how many sets you complete unbroken. If you fail a set increase your rest and try to finish out.

News
This Friday February 1st at 6:30pm is Draft Night! Make sure you get signed up for the Open so we can get you on a team and get your shirts ordered ๐Ÿ™‚

Katie Schenk leads Vicious & Delicious, Chrissy Kittle is captain of Kittlebell Swings 2.0, Alex Craine is CEO of The Open Crashers, and Josh Creighton commands The Creightonadors!

The Open is for Everyone! https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen
If you don’t want to register for the Open but still want to be on a TFA Intramural team, please sign up at the front desk.

Athlete Highlight: Noah Inboden

Dude is a beast!

Noah is just 16 years old but shows extreme dedication not only to CrossFit but to multiple sports. Its not uncommon to find him at a 5:45am session. Or at a 6:30pm session after wrestling practice. His commitment and drive inspired me, so I had to sit down and figure out how, at 16 years old, Noah is able to show a level of leadership and consistency that rivals adults double his age.

Name:ย Noah Inboden

Age:ย 16

Besides crushing WODs what else do you do?ย I wrestle and do track.

Noah is a multi-sport athlete.
Noah before starting at TFA.

What is your favorite movements?ย Bar and ring muscle up. “Cindy” 20 minute AMRAP of 5 Pull-ups 10 Push-ups 15 Squats is my favorite WOD.

What has been the biggest changes in yourself you have noticed since starting CrossFit?ย  During wrestling I have noticed that my cardio has gotten significantly better and so has my strength.

Describe your typical day?ย Wake up and go to school, right after school I have wrestling practice. After wrestling practice I go home , clean up, grab a snack and depending on what time we got out of practice I go to one of the CrossFit classes. Get home and repeat. If I’m not at one of the classes then I’m most likely at a second wrestling practice, tournament or meet.

What helps you stay committed/focused?ย What helps me stay focused is thinking about winning that state title, I’d like to wrestle in college so I need to put in the work and effort so I can get the chance to compete at a higher level.

Noah’s goal is to win the state title.

You win the lottery of $10,000,000 what are you buying? Be specific.ย If won 10 million dollars, before I do anything I’d put half of it back to put into stocks, investments, IRA’s, and real estate. Just so I don’t spend it all and have another source of income. Then I would buy a nice new car because I love cars. I would also like to take some of that money and buy my own CrossFit gym. I would love to run my own someday. Some of it would also be going into college expenses, I would really like to be able to get a scholarship for Wrestling but if I didn’t or if it was partial, that money would pay for the rest.

All smiles!

CrossFit WOD, January 30, 2019

Hot Sauce

Inspiration
"The take home for the general audience is ‘do exercise,’" says first author Anne-Sophie Wedell-Neergaard of the University of Copenhagen. "We all know that exercise promotes better health, and now we also know that regular exercise training reduces abdominal fat mass and thereby potentially also the risk of developing cardio-metabolic diseases."
https://www.sciencedaily.com/releases/2018/12/181227111418.htm

Warm-up
Warm-up
I. Heartrate
Dynamic

II. Specific
Hang Power Clean review/cycling review
1-pocket
2-above knee (mid-hang)

Weightlifting
Hang Power Clean (5-5-5-5-5 )
(10 minutes)
build to a challening set of 5 reps while still focusing on cycling. newer athletes can use this time to practice technique instead of building in weight.

Metcon
Metcon (3 Rounds for reps)
3 Rounds each for time
21/15 Calories (any)
15 Hang Power Cleans
*score the working time. rest as needed between each round.

Scaling: push the pace on the calories each round. modify the loading so that you can complete the Hang Power Cleans with little rest. Coach will pick weight.
Metcon (3 Rounds for reps)
3 Rounds each for time
30/21 Calories (any)
21 Hang Power Cleans
M-75/95/115
F- 55/65/75
*score the working time. rest as needed between each round.

Scaling: push the pace on the calories each round. modify the loading so that you can complete the Hang Power Cleans with little rest.
Metcon (3 Rounds for reps)
3 Rounds each for time
30/21 Calories (any)
21 Hang Power Cleans
M-115/135/155
F- 75/95/105
*score the working time. rest as needed between each round.

Scaling: push the pace on the calories each round. modify the loading so that you can complete the Hang Power Cleans with little rest.

Optional Accessory Work
Open Prep:
Handstand Push-ups
Level 1: 7×3 box HSPU
Level 2: 7×3 strict
Level 3: 7×3 strict deficit
*rest 30 seconds between sets. Note how many sets you complete unbroken. If you fail a set increase your rest and try to finish out.

News
This Friday February 1st at 6:30pm is Draft Night! Make sure you get signed up for the Open so we can get you on a team and get your shirts ordered ๐Ÿ™‚

Katie Schenk leads Vicious & Delicious, Chrissy Kittle is captain of Kittlebell Swings 2.0, Alex Craine is CEO of The Open Crashers, and Josh Creighton commands The Creightonadors!

The Open is for Everyone! https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen
If you don’t want to register for the Open but still want to be on a TFA Intramural team, please sign up at the front desk.

Friday at 6:30pm is the TFA Intramural Draft!!! Sign up and be ready for awesomeness!

CrossFit WOD, January 29, 2019

JBo

Inspiration
"Aerobic fitness is something that most patients can control. And we found in our study there is no limit to how much exercise is too much," said Wael Jaber, M.D., Cleveland Clinic cardiologist and senior author of the study. "Everyone should be encouraged to achieve and maintain high fitness levels."
https://www.sciencedaily.com/releases/2018/10/181019120711.htm

Warm-up
Warm-up
I. Heartrate
7 minutes at conversation pace:
30 seconds of Jump Rope (any)
15 Band Pull Aparts
5-10 Pushups

II. Skill/Strength
10 minutes at conversation pace:
1 Rope Climb (any progression)
6 Bench Press (light-mod weight)
*focus on improving and feeling the movement, dont make this a metabolic AMRAP. try to improve efficiency of your rope climb and keep perfect shoulder positioning in the bench press.

Metcon
Metcon (AMRAP – Rounds and Reps)
JBo
Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 rope climb
12 bench presses
Men: 75-lb. OHS and bench, 15-ft. rope
Women: 55-lb. OHS and bench, 15-ft. rope

Scaling: this is a longer Hero WOD that presents challenging movements and a huge demand on the shoulders. Reduce the loading and pick a challenging modification for the rope climb. Floor to standing to wrap modification 1:1.
JBo (AMRAP – Rounds)
28-Minute AMRAP of:
9 Overhead Squats, 115#
1 Legless Rope Climb, 15"
12 Bench Presses, 115#
In honor of U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border, 28, of Mesquite, Texas, died Sept. 1, 2012

Scaling: this is a longer Hero WOD that presents challenging movements and a huge demand on the shoulders. Reduce the loading and pick a challenging modification for the rope climb. Floor to standing to wrap modification 1:1.

Optional Accessory Work
spend 10 minutes stretching shoulders
-pec stretch
-banded lat
-banded bully
*at least 1 minute each side

News
This Friday February 1st at 6:30pm is Draft Night! Make sure you get signed up for the Open so we can get you on a team and get your shirts ordered ๐Ÿ™‚

Katie Schenk leads Vicious & Delicious, Chrissy Kittle is captain of Kittlebell Swings 2.0, Alex Craine is CEO of The Open Crashers, and Josh Creighton commands The Creightonadors!

The Open is for Everyone! https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen
If you don’t want to register for the Open but still want to be on a TFA Intramural team, please sign up at the front desk.

Do you have your 15 classes yet? #tfacommittedclub

CrossFit WOD, January 28, 2019

Wide Open

Inspiration
Taller Women Live Longer…as long as they exercise.
https://www.thejakartapost.com/life/2019/01/27/taller-women-live-longer-study-suggests.html

Warm-up
Warm-up
I. Heartrate:
2 Rounds
12/10 Calories
10 Single Leg DL each leg
30 second Plank
10 Russian Kettlebell Swings

II. Specific:
get into groups and warmup DL. focus on setup, and your torso angle as you stand.

Weightlifting
Deadlift (12 minutes to build to heavy set of 3)
does not need to be maximal. spend this time focusing on your torso angle not changing as you pull the bar from the ground.

Metcon
Metcon (Time)
For time:
21-15-9
Deadlifts
Bar Over Burpees

Scaling: lighten the deadlift so you can complete a large portion of the set and still burpee fast. The load should be moderately heavy but not require excessive rest to complete each set.
Metcon (Time)
For time:
21-18-15-12
Deadlifts
Bar Over Burpees
Men: 165 lb.
Women: 115 lb

Scaling: lighten the deadlift so that the first set of 21 can be performed unbroken and still allow you to burpee fast. The load should be moderately heavy but not require excessive rest to complete each set.
Metcon (Time)
For time:
21-18-15-12
Deadlifts
Bar Over Burpees
Men: 225 lb.
Women: 155 lb.

Scaling: lighten the deadlift so that the first set of 21 can be performed unbroken and still allow you to burpee fast. The load should be moderately heavy but not require excessive rest to complete each set.

Optional Accessory Work
Open Prep: Pull-ups
Level 1: 7×3 banded
Level 2: 7×3 strict
Level 3: 7×3 strict c2b
*choose your level. rest 30 seconds between sets. Note how many sets you complete unbroken. If you fail a set increase your rest and try to finish out.

News
The Open is for Everyone! https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen
If you don’t want to register for the Open but still want to be on a TFA Intramural team, please sign up at the front desk.

This Friday February 1st at 6:30pm is Draft Night! Make sure you get signed up for the Open so we can get you on a team and get your shirts ordered ๐Ÿ™‚
This year our team captains are none other than: Katie Schenk leads Vicious & Delicious, Chrissy Kittle is captain of Kittlebell Swings 2.0, Alex Craine is CEO of The Open Crashers, and Josh Creighton commands The Creightonadors!

CrossFit WOD, January 26, 2019

Play Fight

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)
10 Alternating Rounds with a partner
250m Row or Ski/.4 mile on Assault Bike
15 Wallballs 20/14
10 Pullups
*complete the full round then partner will go. "resting" partner must hold Goblet Hold 53/35 while partner works. each partner will complete 5 rounds total.

Scaling: decrease the weight of the wallballs if needed. scale pull-ups to banded, jumping, ring rows, or decrease the reps so you can complete each round in 2 minutes or less.

News
The Open is for Everyone! https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen

We are excited to be announcing the details on our TFA Intramural Open 2019. Friday February 1st at 6:30pm is Draft Night! Make sure you get signed up for the Open so we can get you on a team and get your shirts ordered ๐Ÿ™‚
This year our team captains are none other than: Katie Schenk, Chrissy Kittle, Alex Craine, and Josh Creighton!

CrossFit WOD, January 25, 2019

Clean and Jerk for 20

Inspiration
"Without commitment, nothing happens."
-T.D. Jakes

Warm-up
Warm-up
I. Heartrate
Dynamic

II. Specific
1 round w empty barbell
5 Pocket Cleans
5 Split Jerks
5 Hang Cleans (at knee)
5 Split Jerks
5 Full Cleans (squat)
5 Split Jerks

III. Skill/Strength
5 minutes to progress to starting weight and gather your weights you will use in the EMOM

Weightlifting
Clean and Jerk (20 minute EMOM 1 Clean and Jerk)
Scaling: start light and slowly add weight across each set., building to a PR attempt in the last few sets. Those who are new to the technique can add a few reps each set to practice a little more, but still should build to a set that is challenging.

Optional Accessory Work
Dumbbell Overhead Squat 5-5-5 (each arm)

News
The Open is for Everyone! https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen

We are excited to be announcing the details on our TFA Intramural Open 2019. Friday February 1st at 6:30pm is Draft Night! Make sure you get signed up for the Open so we can get you on a team and get your shirts ordered ๐Ÿ™‚
This year our team captains are none other than: Katie Schenk, Chrissy Kittle, Alex Craine, and Josh Creighton!

CrossFit WOD, January 24, 2019

Grunt Force

Inspiration
Did we mention bacon?
https://www.crossfit.com/at-home/bacon-and-eggs

Warm-up
Warm-up
I. Heartrate
Game Day

II. Specific
5-10 minutes to review and practice todays movements

Metcon
Metcon (Weight)
In 25 minutes find a max for each:
A) 100ft Sled Drag (50ft forward 50ft reverse drag)
*21/15 Calories after each attempt
B) 50ft Farmers Carry
*30 second L-sit after each set
*score total weight (sled + both sides of farmers)

Scaling: keep the weight light/moderate if needed and use the 25 minutes to practice the movements and move at a moderate pace. Scale the calories to a number you can complete under 45 seconds. Modify the L-sit to a level you can complete unbroken or in 1-2 sets.

Optional Accessory Work
spend 10-15 minutes ROMWODing, stretching, or rolling. Focus on sore/tight areas. Review the Mobility WOD posters or ask a Coach for specific drills.

News
The Open is for Everyone! https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen

We are excited to be announcing the details on our TFA Intramural Open 2019. Friday February 1st at 6:30pm is Draft Night! Make sure you get signed up for the Open so we can get you on a team and get your shirts ordered ๐Ÿ™‚
This year our team captains are none other than: Katie Schenk, Chrissy Kittle, Alex Craine, and Josh Creighton!

CrossFit WOD, January 23, 2019

Scold

Inspiration
Looking to eat more veggies? Just use bacon ๐Ÿ˜‰
https://www.crossfit.com/at-home/brussels-sprouts-with-bacon

Warm-up
Warm-up
I. Heartrate
Dynamic

II. Specific
3 Rounds
15 second Handstand Hold (can be freestanding)
10 Air Squat/Goblet/Double DB/KB Squats
10 Pushup to Plank

Skill
Push-ups (1xME)
BC/FIT: 1xME Pushups (not hrpu)
*practice a few quick sets then go for a max set
Handstand Push-ups (1xME)
PER: 1x ME HSPU (kipping or strict)
*practice a few quick sets then go for a max set

Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 reps of:
Weighted SItups (behind head and on toes) 20/14
Push-ups
Air squats

Scaling: modify the level of the movement so you can complete each movement in few sets. pushups can be scaled by performing on the rig or to a box. scale the weight of the sit-ups so you can complete each round unbroken.
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 reps of:
Strict Knee Tucks
Hand Release Push-ups
Goblet Squats 35/26

Scaling: modify the level of the movement so you can complete each movement in few sets. pushups can be scaled by performing on the rig or to a box. scale the weight of the db/kb so you can complete each round unbroken.
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 reps of:
T2B
Handstand Pushups
Double Dumbbell/Kettlebell Front Squats 35s/25s

Scaling: modify the level of the movement so you can complete each movement in few sets. hspu can be scaled by performing on a box or to multiple abmats. scale the weight of the dbs/kbs so you can complete each round unbroken.

Optional Accessory Work
Single Leg Deadlifts 12-12-12 (each leg)
Single Leg Glute Bridge 12-12-12 (each leg)

News
The Open is for Everyone! https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen

We are excited to be announcing the details on our TFA Intramural Open 2019. Friday February 1st at 6:30pm is Draft Night! Make sure you get signed up for the Open so we can get you on a team and get your shirts ordered ๐Ÿ™‚
This year our team captains are none other than: Katie Schenk, Chrissy Kittle, Alex Craine, and Josh Creighton!

CrossFit WOD, January 22, 2019

Mass Muscle-ups

Inspiration
"People may never get to know the real you, but they will know your work."
-Ray Allen

Warm-up
Warm-up
I. Heartrate
Dynamic

II. Specific: 3 Rounds
5/3 Strict Ring Pullups/C2B
5/3 Strict Matador Dips/Ring Dips
10 Hollow Rocks
10 Superman or GHD Hip Ext

III. Skill/Strength
Coach led Ring MU Progression
-low ring- "pull-dive-dip"
-low ring w feet on box
-jumping muscle up
-ring muscle up

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as rounds as possible in 15 minutes of:
5 strict pull-ups
5 dips (matador or ring)
30 Muscle-Ups (Time)
30 muscle-ups for time

*Ring Muscle-ups. 15 minute cap

Scaling: although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

Optional Accessory Work
GHD Situps up to 20-20-20
*if you are new to the GHD only perform 30 total reps going back to parallel (not touching the floor). If you have done the GHD a handful of times you can begin going all the way back to touching the floor but limit your workload to 40 total reps for the day.

News
The Open is for Everyone! https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen

We are excited to be announcing the details on our TFA Intramural Open 2019. Friday February 1st at 6:30pm is Draft Night! Make sure you get signed up for the Open so we can get you on a team and get your shirts ordered ๐Ÿ™‚
This year our team captains are none other than: Katie Schenk, Chrissy Kittle, Alex Craine, and Josh Creighton!