CrossFit WOD, May 31, 2019

Hike Continues

Inspiration
"Every next level of your life will demand a different you."
-Leonardo DiCaprio

Warm-up
Warm-up
I. WARM-UP
Body Flow…
1:00 Cat-Cows
1:00 Elbow to Instep w/ Rotation (each side)
1:00 Tempo Air Squats (5211) (Stay active)
1:00 Wall-Sit

II. With an empty barbell, perform…
10 Back Squats
8 Push Jerks
6 Good Mornings
4 Tempo Back Squats (30X1)

III. get into groups and warmup up to the weight you will use for today’s WL

Weightlifting
Back Squat (5-5-5-5-5)
Use tempo of 30X1
*Use 75-80% of 5RM for all sets

Metcon
Metcon (Time)
E2MOM x 14 MINUTES
7 Back Squat 115/80
7 Burpee Over Bar
7 Push Jerk (115/80)

SCALING
REPS, LOADING, VOLUME…
Workout – If the workout today turns into an AMRAP instead of the E2MOM it was written to be, consider reducing the number of reps the athlete completes by 1 or 2.
BACK SQUATS: decrease the load as needed. If you can’t squat today you can perform DL or sub out for 15/12 Calorie Bike.
PUSH JERK: decrease the load as needed or sub out to DB if mobility of the issue. May sub to Cleans if you cant go overhead today.
Metcon (Time)
E2MOM x 14 MINUTES
7 Back Squat (155/105)
7 Burpee Over Bar
7 Push Jerk (155/105)

SCALING
REPS, LOADING, VOLUME…
Workout – If the workout today turns into an AMRAP instead of the E2MOM it was written to be, consider reducing the number of reps the athlete completes by 1 or 2.
BACK SQUATS: decrease the load as needed. If you can’t squat today you can perform DL or sub out for 15/12 Calorie Bike.
PUSH JERK: decrease the load as needed or sub out to DB if mobility of the issue. May sub to Cleans if you cant go overhead today.

Optional Accessory Work
**Post Workout Cool Down Stretching…**
1:00 Pigeon pose each side.
2:00 Saddle
1:00 Forward Fold

CrossFit WOD, May 30, 2019

360

Inspiration
"Success is a pile of failure. You’re just standing on top of it and not underneath it."
-Dave Ramsey

Warm-up
Warm-up
I. Game Day

II. 3 Rounds
10m Reverse Bear Crawl
12 Band Passthroughs
14 Band Pull Aparts

Skill
Metcon
3 SETS
5-10 Strict Pull-up
1:00 Handstand Hold -Rest as Needed b/t Sets-
*Athlete should choose a number for each set that they can do unbroken but is challenging

use bands or perform jumping negatives for pull-ups

Metcon
Metcon (Time)
4 ROUNDS FOR TIME
300m Row/Ski/Run
30 Plate Ground to OH (35/25) 30 Overhead Lunges (35/25)
Metcon (Time)
4 ROUNDS FOR TIME
300m Row/Ski/Run
30 Plate Ground to OH (45/35) 30 Overhead Lunges (45/35)

Optional Accessory Work
3 SETS
:30 second Plank (elbows)
10 V-ups
:30 second Right Side Plank
10 V-ups
:30 second Left Side Plank
-Rest 1:00-

Athlete Highlight: Jarrod Turnbull

Left: Before CrossFit TFA Right: Jarrod Now!

“Training at TFA gives me the confidence and energy I need to tackle my life and job.”

Name: Jarrod Turnbull

Age: 19

What do you do for a living?: Support Instructor for Childrens Theatre and Freelance Actor/Singer

What else do you enjoy?: I really enjoy working outside, hiking, cooking and playing the piano.

3 things on your bucket list? Work in another country. Work on a National Touing Production. Do a hero wod with a vest.

What brought you into TFA? I was really tired of always having no energy and no self confidence. I hated going out with friends when it involved anything remotely physical and I was always tired.

How long have you been at TFA? Two years this August.

Why do you train with TFA? I train at TFA becasue of the people and the atmosphere. If you would have told me two years ago that I would compete in a competition, love running and that my health would be a top priority I would have told you that you were nuts. Training at TFA has made me a more prouductive, confident and overall happier person. As soon as I walk into TFA all the negitive feelings and baggage that I may be carrying that day would in an instant melt away.

Training at TFA gives me the confidence and energy I need to tackle my life and job.

“If you would have told me two years ago that I would compete in a competition, love running and that my health would be a top priority I would have told you that you were nuts.”

Jarrod before starting CrossFit.
Sing, Act, Rope Climbs and Muscle Ups…he does it all!
Cleaning machine!

CrossFit WOD, May 29, 2019

Leg Fuego

Inspiration
READ: 14 Tips To Help You Maintain A Healthy Diet
https://www.healthline.com/nutrition/14-ways-to-stick-to-a-diet#section15

Warm-up

Warm-up
I. 3 Rounds
1:00 Bike (Increasing effort each round)
5 Inchworms
10 Step Back Lunges
10 Med Ball Push Presses
10 Jump Squats
5 Broad Jumps

II. CLEAN PROGRESSION
7 Deadlifts
5 Pocket High Pull (Focus on keeping the bar close to the body, with elbows high)
5 Pocket Muscle Clean (Focus on strong turnover, high elbows)
5 Hang Power Clean (Focus on the hip drive and landing position)
5 Power Clean (Focus on driving up with the chest and full extension of the hips)
5 Front Squat (Focus on full ROM, and high elbows)
5 High Hang Squat Clean (Focus on the vertical dip and speed under the bar)

III. review todays Clean Complex and build to mod weight

Weightlifting
Metcon (Weight)
CLEAN COMPLEX
EMOM x 10 MINUTES
Power Clean + High Hang Squat Clean + Front Squat
*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.

Metcon
Metcon (AMRAP – Reps)
AMRAP x 10 MINUTES
2-4-6-8-10…etc (keeping adding 2)
Power Clean (95/65)
Wall Ball (20/14)

SCALING
REPS, LOADING, VOLUME…
Complex — The volume for the complex is moderate and under control. More experienced athletes can work up to a challenging weight. If you’re still working on technique, the weight should stay light-moderate and focus on technique today.

Workout — The weight on the barbell should be something that athletes can do at least a set of 5 unbroken, when fresh.
If needed Power Cleans can be subbed for DL. Wallballs can be modified to Burpees or Calories.

Metcon (AMRAP – Reps)
AMRAP x 10 MINUTES
2-4-6-8-10…etc (keeping adding 2)
Power Clean (135/95)
Wall Ball (20/14)

SCALING
REPS, LOADING, VOLUME…
Complex — The volume for the complex is moderate and under control. More experienced athletes can work up to a challenging weight. If you’re still working on technique, the weight should stay light-moderate and focus on technique today.

Workout — The weight on the barbell should be something that athletes can do at least a set of 5 unbroken, when fresh.
If needed Power Cleans can be subbed for DL. Wallballs can be modified to Burpees or Calories.

CrossFit WOD, May 28, 2019

The Day After Murph

Inspiration
"Practice making yourself promises, and practice keeping them."
-Ben Bergeron

Warm-up
Warm-up
I. 6 minute AMRAP
8 Plate G2OH
6 Lunges
50ft Waiter Carry (R/L)

II. POST MURPH MOB
1 min each:
Pigeon
Childs Pose

Metcon
Metcon (AMRAP – Rounds and Reps)
RECOVERY WORKOUT
AMRAP x 30 MINUTES
15/10 Calorie Bike
:30 OH Plate Hold (45/25)
20/15 Calorie Row
20 Step-ups (24/20)
:30 Right Side Plank
:30 Left Side Plank
1:00 Plank on Elbows

Optional Accessory Work
RUMP PUMP FINISHER
3 SETS
30 Plate Good Morning
15 Single Leg Glute Bridge-ups R.
15 Single Leg Glute Bridge-ups L.

CrossFit WOD, May 27, 2019

Murph

Inspiration
Lt. Michael P. Murphy Tribute: True American Hero:
https://www.youtube.com/watch?v=hEVDNZg33FE

Warm-up
Warm-up
Please make sure you have signed up for a heat.
Encourage and cheer others on! Stay warm and loose while you wait for your heat.

I. AMRAP x 6 MINUTES
100m Run
3 Ring Rows or Jumping Pull-ups
3 Push-ups
6 Air Squats

II. PRE-WOD MOB
-calf stretch
-Pigeon pose
-Childs pose

Metcon
TFA Benchmark Battle MURPH (FIT) (Time)
FOR TIME
1 Mile Run
50 Jumping Pull-ups or Ring Rows
100 Push-ups
150 Air Squats
1 Mile Run

or

Partner Murph
1 Mile Run Together
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run Together
*In this version the bodyweight movements can be partitioned and split however the athletes like.

SCALING
REPS, LOADING, VOLUME…
Reps/ Volume — This is going to be A LOT of volume for everyone so we want to make sure we scale appropriately. Below are some suggested scaling options for all athletes:
-perform with a partner
-perform half the reps
-decrease the volume if you have not performed this workout before.
MOVEMENT ADJUSTMENTS…
Run — Athletes can Row or Ski 1600m as an alternative.
Pull-ups — default to Banded Pull-ups, Jumping Pull-ups, or Ring Rows.
Push-ups — This is going to be the part of the workout that will slow people down the most. We can have athletes work through Push-ups to a plate or ab mat, Box Push-ups, or Knee Push-ups. Athletes should also be encouraged to stay very conservative with these, leave 3-4 reps in the chamber always while working through these.
Air Squats — If unable to Squat below parallel use Lunging, Box Step-ups, or a KB Deadlift.
TFA Benchmark Battle MURPH (PER) (Time)
"MURPH"
FOR TIME
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*If you have a 20# weighted vest, put it on! Reps for the BW movements can be completed in any sequence.

RX is without vest.

SCALING
REPS, LOADING, VOLUME…
Reps/ Volume — This is going to be A LOT of volume for everyone so we want to make sure we scale appropriately. Below are some suggested scaling options for all athletes:
-perform with a partner
-perform half the reps
-decrease the volume if you have not performed this workout before.
MOVEMENT ADJUSTMENTS…
Run — Athletes can Row or Ski 1600m as an alternative.
Pull-ups — default to Banded Pull-ups, Jumping Pull-ups, or Ring Rows.
Push-ups — This is going to be the part of the workout that will slow people down the most. We can have athletes work through Push-ups to a plate or ab mat, Box Push-ups, or Knee Push-ups. Athletes should also be encouraged to stay very conservative with these, leave 3-4 reps in the chamber always while working through these.
Air Squats — If unable to Squat below parallel use Lunging, Box Step-ups, or a KB Deadlift.

CrossFit WOD, May 25, 2019

Free Pizza

Warm-up
Warm-up
I. 4 minute AMRAP w Partner
P1: 5 BB DL + 5 BB Good Mornings
P2: Inchworms
*partners perform 5 synchro Burpees after each round

II. 4 minute AMRAP w Partner
P1: 5 KB DL + 5 RKBS
P2: Inchworms
*partners run 100m after each round

III. 7 minutes w Partner build to 3 rep DL of metcon weight

Metcon
Metcon (Time)
PARTNER WORKOUT
TEAMS OF 2…

2 ROUNDS FOR TIME
40 Calorie Bike
80 Medball Sit-ups (20/14 touch behind head)
40 Deadlift (245/175)|(185/125)
80 Burpee Over Bar
400m Run With Medball*

*Partner 1 works while Partner 2 rests. Both partners run the 400m at the same time, can switch off holding the medball as needed. Medball can not rest on the shoulders or back.

OPTIONAL BUN BLASTER
EMOM x 8 MINUTES
MIN 1 – Plank Hold
MIN 2 – Glute Bridge Hold

News
Murph is Monday!!! We are super excited as this kicks off our BENCHMARK BATTLE where you can win a FREE PAIR OF SHOES! This year you can sign up for your heat and lane online through the FB group. If you plan on bringing a friend with you Monday please let us know so we can get them a waiver and time slot before Monday. Sign-up link: https://docs.google.com/spreadsheets/d/1JJVbT1b1eEAlu3V3KaIc1ANy2-tfRG5jN4ekOSZAKIQ/htmlview

CrossFit WOD, May 24, 2019

Captain Jerk

Inspiration

Warm-up
Warm-up
I. Partner 1 starts on the rower and partner 2 starts on the KB, then they switch each minute.
10 Minute Alternating EMOM…
Odd: Row…(:45) // Even KB movement
50% // 10/10 KB Hang Clean/Press
60% // Press 10/10
70% // Half Kneeling Press 10/10
80% // 10/10 Front Rack Lunge
90% // :20/:20 OH Walk

II. PUSH JERK PROGRESSION
-5 empty hand push jerk, focusing on footwork
-5 strict press, focusing on tight core and pressing head forward upon lock out
-5 push press, focus on explosive leg drive and fully standing before pressing
-5 push jerk, focus on footwork and "snapping" arms overhead

Weightlifting
Push Jerk (3-3-3-3-3)
*Bar is taken from the Ground. Building each set. Start light to moderate and end above workout weight.

Metcon
Metcon (Time)
FOR TIME
3-6-9-12-9-6-3
Push Jerk (115/80)
*15 Cal Row After Every Set
(15:00 Hard Cap)

SCALING
REPS, LOADING, VOLUME…
Athletes should pick a weight on the barbell that allows them to complete the rounds of 3-6-9 unbroken. Calories on the rower should be completed at an aggressive pace in less than 1 minute.
MOVEMENT ADJUSTMENTS…
ROW – Sub 200m run or 14/10 cal assault bike.
PUSH JERK – Hang cleans, deadlifts, or heavy slam balls (double reps) can be subbed.
Metcon (Time)
FOR TIME
3-6-9-12-9-6-3
Push Jerk (155/105)
*15 Cal Row After Every Set
(15:00 Hard Cap)

SCALING
REPS, LOADING, VOLUME…
Athletes should pick a weight on the barbell that allows them to complete the rounds of 3-6-9 unbroken. Calories on the rower should be completed at an aggressive pace in less than 1 minute.
MOVEMENT ADJUSTMENTS…
ROW – Sub 200m run or 14/10 cal assault bike.
PUSH JERK – Hang cleans, deadlifts, or heavy slam balls (double reps) can be subbed.

CrossFit WOD, May 23, 2019

RespectABATA

Inspiration
READ: For people with strong life purpose, making healthier choices may take less effort.
https://www.sciencedaily.com/releases/2019/05/190514143248.htm

Warm-up
Warm-up
I. Game Day

II. KIP PROGRESSION
5 Scap Pull Ups
5 Shoulder Kip Swings w/ Active Shoulders
5 Beat Swings
5 Big Kip Swings
3-3-3 Low-Mod-High Toes Towards Bar
5 Kipping Pull Ups

Metcon
Metcon (AMRAP – Reps)
TABATA
8 Sets, :20 Work / :10 Off
Tabata 1 – Calorie Bike
Tabata 2 – Lunge
Tabata 3 – Strict Knee Tucks
Tabata 4 – Push-up
Tabata 5 – Ring Row (straps vertical)
-Rest 1:00 b/t Tabatas-
SCORE LOWEST OF EACH

SCALING
REPS, LOADING, VOLUME…
Moderate to high reps and volume, with bodyweight movements. Setup athletes with specific, repeatable goals. For beginner athletes, keep the volume lower.
MOVEMENT ADJUSTMENTS…
PUSH UPS can be done with a band to help the reps keep on coming or use a plate(s) as a chest target to decrease intensity.
TOES TO BAR can come down to Toes Toward Bar > Strict Knee Tucks > V-Ups
PULL-UPS can be modified with a band or as Ring Rows.
Metcon (AMRAP – Reps)
TABATA
8 Sets, :20 Work / :10 Off
Tabata 1 – Calorie Bike
Tabata 2 – Lunge
Tabata 3 – Toe-to Bar
Tabata 4 – Push-up
Tabata 5 – Pull-up
-Rest 1:00 b/t Tabatas-
SCORE LOWEST OF EACH

SCALING
REPS, LOADING, VOLUME…
Moderate to high reps and volume, with bodyweight movements. Setup athletes with specific, repeatable goals. For beginner athletes, keep the volume lower.
MOVEMENT ADJUSTMENTS…
PUSH UPS can be done with a band to help the reps keep on coming or use a plate(s) as a chest target to decrease intensity.
TOES TO BAR can come down to Toes Toward Bar > Strict Knee Tucks > V-Ups
PULL-UPS can be modified with a band or as Ring Rows.

Optional Accessory Work
SUNS OUT, GUNS OUT FINISHER ALTERNATING TABATA
T1 – Banded Tricep Pull-Down
T2 – Double DB Curl (light)
*8 Sets Each, Alternating Movements.

News
Murph is next Monday!!! We are super excited as this kicks off our BENCHMARK BATTLE where you can win a FREE PAIR OF SHOES! This year you can sign up for your heat and lane online through the FB group. If you plan on bringing a friend with you Monday please let us know so we can get them a waiver and time slot before Monday.

CrossFit WOD, May 22, 2019

Nancy

Inspiration
If you feel like there’s something out there that you’re supposed to be doing, if you have a passion for it, then stop wishing and just do it."
-Wanda Sykes

Warm-up
Warm-up
I. GENERAL WARM UP
Partner PVC EMOM Warm Up (6 min)
A: 4 PVC Deadlifts + 4PVC Pass Through Lunges + 4 OHS
B: 1 Up Down + 1 Broad Jump – 1 Shuttle Run – Jumping Jacks in remaining time

II. PRE-WOD MOB
Each stretch will be a minute per side.
A: Banded Shoulder Distraction
B: 30s Groiner into 30s Pigeon Stretch

III. SPECIFIC WARM UP
5 Snatch Deadlifts
5 Hang High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches
5 Overhead Squats
5 Hang Squat Snatches

then 1 Round of today’s Snatch Complex

Weightlifting
Metcon (Weight)
SNATCH COMPLEX
EVERY 2:00 FOR 4 SETS (8 MIN)
1 Power Snatch + 2 OHS + 1 Squat Snatch

Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

FIT- 65/45
PER- 95/65
*20 MINUTE HARD CAP*
—————————————
SCALING
REPS, LOADING, VOLUME…
Light to moderate loading to allow fast and unbroken movement. Volume will be moderate to high depending on capacity of the individual.
MOVEMENT ADJUSTMENTS…
SNATCHES — If we can’t go overhead, turn the complex into a clean complex.. 1 Power Clean + 2 Front Squats + 1 Squat Clean.
RUNNING — Runs should take around 2 minutes. If running is out, sub for a bike ride of about 30/21 calories.
OVERHEAD SQUAT — For today’s Nancy, we want a load that can preserve proper squat mechanics and near unbroken sets every time. Sub for front squats if going overhead is out of the question.

News
Murph is next Monday!!! We are super excited as this kicks off our BENCHMARK BATTLE where you can win a FREE PAIR OF SHOES! This year you can sign up for your heat and lane online through the FB group. If you plan on bringing a friend with you Monday please let us know so we can get them a waiver and time slot before Monday.