CrossFit WOD, November 21, 2018

12×12

Inspiration
"You can only control two things; attitude and effort."
-Dan Bailey

Warm-up
Warm-up
Dynamic
Warm-up
3 Rounds
7 Passthroughs
7 Good Mornings
3 Strict Knee Tucks + 3 Kipping Knee Tucks + 3 Strict T2B or L-tucks
Warm-up
take 2-3 warmup sets of Deadlift to progress to starting weight (approximately 50% of 1RM)

Weightlifting
Deadlift ( establish a 3RM for the day)
12 minutes to establish a 3RM for the day. If the bar is feeling light go for a PR. if not build to a heavy set for the day. newer athletes can use this time to drill technique and build to working weight for metcon.

Metcon
Metcon (AMRAP – Reps)
12 minute AMRAP
3-6-9-12-15-18-21…etc reps of:
Deadlift 185/125
T2B

Scaling: reduce the load so you can keep moving with limited breaks. With this format the first few rounds happen quickly then fatigue sets in and slows you down. Use a strategy balancing work : rest in the later rounds so you can maintain intensity and keep moving.
Metcon (AMRAP – Reps)
12 minute AMRAP
3-6-9-12-15-18-21…etc reps of:
Deadlift 135/95
Strict Knee Tucks

Scaling: reduce the load so you can keep moving with limited breaks. With this format the first few rounds happen quickly then fatigue sets in and slows you down. Use a strategy balancing work : rest in the later rounds so you can maintain intensity and keep moving.

News
Thanksgiving Schedule
11/22: 9am only
11/23: 430pm Shred and 530pm CrossFit only
11/24: 8am TFA Thanksgiving Football @ Rising Park

CrossFit WOD, November 20, 2018

Cardio-fecta

Inspiration

Warm-up
Warm-up
I. Coach led Ski technique
-reaching high
-arms bent 90
-flex the abs and "hop/jump" down
-"pull yourself through the poles"
II. 3 Rounds with progressing intensity
.2 Bike
100m Row
100m Ski

Metcon
Metcon (Time)
2 mile Bike
Metcon (Time)
1600m Row
Metcon (Time)
1600m Ski

Scaling: typicially we train short quick intervals; today we train medium-long interval efforts, which is a great challenge to our endurance. A couple weeks ago we did a run/row wod that is similar in structure of todays. Score each section individually (a- bike/b-row/c- ski). If needed, decrease the distance of each task so that each effort can be completed around 6-8 minutes. Rest as needed between efforts.

News
Thanksgiving Schedule
11/22: 9am only
11/23: 430pm Shred and 530pm CrossFit only
11/24: 8am TFA Thanksgiving Football @ Rising Park

CrossFit WOD, November 19, 2018

Max Pump

Inspiration
"Courage is resistance to fear, mastery of fear, not absence of fear."
-Mark Twain

Warm-up
Warm-up
I. 12/10 Calories
8 Pushups as slow as possible
12/10 Calories
8 Ring Rows as slow as possible
12/10 Calories
8 Front Squats as slow as possible
II. Coach led Bench Press practice
-setup- scapulas down and back
-forearms vertical throughout
-drive off chest- pressing back into bench
*perform 2×10 w empty bar
III. 10 minutes to practice and progress each movement to working load/level for todays metcon.

Metcon
Metcon (AMRAP – Reps)
3 Rounds for max reps
Bench Press 95/65
Front Squat (from floor) 95/65
Strict Pull-ups
*rest as needed between movements/rounds.

Scaling: there is no time component to todays WOD ala "Lynne." Score the total reps you complete throughout the 3 rounds. scale the weight as needed so you can complete about 10 reps when fresh. Use spotters for bench. Add bands for assistance for pullups, or you may perform ring rows at a level that you can complete 10 reps when fresh.
Metcon (AMRAP – Reps)
3 Rounds for max reps
Bench Press 155/95
Front Squat (from floor) 155/95
Strict Pull-ups
*rest as needed between movements/rounds.

Scaling: there is no time component to todays WOD ala "Lynne." Score the total reps you complete throughout the 3 rounds. scale the weight as needed so you can complete about 10 reps when fresh. Use spotters for bench. Add bands for assistance for pullups, or you may perform ring rows at a level that you can complete 10 reps when fresh.

News
Thanksgiving Schedule
11/22: 9am only
11/23: 430pm Shred and 530pm CrossFit only
11/24: 8am TFA Thanksgiving Football @ Rising Park

CrossFit WOD, November 17, 2018

Co-Host

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)
4 alternating cycles of:
2 minute AMRAP
4 Medicine Ball Facing Burpees
6 Medicine Ball Cleans 20/14
*Rest 2 minutes

partner 1 works the full 2 minutes, the rests as partner 2 works a full 2 minutes. take over where the other leaves off.
Metcon (AMRAP – Rounds and Reps)
4 alternating cycles of:
2 minute AMRAP
4 Medicine Ball Facing Burpees
6 Medicine Ball Cleans 20/14
*Rest 2 minutes

partner 1 works the full 2 minutes, the rests as partner 2 works a full 2 minutes. take over where the other leaves off.

News
TONIGHT #TRUEFAM Feast!!! Let us Feast!
https://www.facebook.com/events/454163578324562/

CrossFit WOD, November 16, 2018

TabaLungeCeps

Inspiration
"Perfection is not attainable, but if we chase perfection we can catch excellence."
-Vince Lombardi

Warm-up
Warm-up
I. Dynamic
II. 3 Rounds
10 second Dip Support ( top, any progression)
10 Walking Lunges (may add weight)
10 second Dip Support (bottom, any progression)
10 DB/KB Push Press
III. 7 minutes to practice and progress movements to what you will use in metcon.

Metcon
Metcon (AMRAP – Reps)
Tabata Intervals for max reps at each station:
a) dumbbell shoulder presses (strict)
b) weighted jumping lunges
c) hand release pushups
d) weighted walking lunges
e) dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
Men: 25-lb. dumbbells or kettlebells
Women: 15-lb. dumbbells or kettlebells

Scaling: pick loads that you can complete large sets and work the majority of the 20 seconds without stopping in the early rounds. Score total reps completed today.
Metcon (AMRAP – Reps)
Tabata Intervals for max reps at each station:
a) dumbbell shoulder presses (strict)
b) weighted jumping lunges
c) ring dips
d) weighted walking lunges
e) dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
Men: 35-lb. dumbbells or kettlebells
Women: 25-lb. dumbbells or kettlebells

Scaling: pick loads that you can complete large sets and work the majority of the 20 seconds without stopping in the early rounds. Score total reps completed today.

News
**UPCOMING EVENTS**
TOMORROW at 6pm- #TRUEFAM Feast- a feast fit for kings and queens, and those counting macros. Bring a dish and please list the macro quantities. All are welcome and encouraged to attend.
https://www.facebook.com/events/454163578324562/

CrossFit WOD, November 15, 2018

5th Grade Spelling Words

Inspiration
"Discipline is your best friend. It will take care of you like nothing else can."
-Jocko Willink

Warm-up
Warm-up
I. Game Day
II. 5 minute AMRAP
unbroken alt singles unders or double unders of
birth month/day/year (6/19/84= 1 perform 6 ub jump rope, then 19, then 84)
III. 5 minutes to practice T2B progressions

Metcon
Metcon (Time)
4 Rounds
15 Strict Knee Tucks
30 Weighted Situps 20/14 (behind head and on toes)
45 unbroken Alternating Single Unders

Scaling: today should be a quick paced wod, where you are challenging yourself to go unbroken. Challenge yourself each round on the knee tucks/t2b to get them ub or in large working sets. Take today as a chance to increase your work capacity with the rig work and jump rope.
Metcon (Time)
4 Rounds
15 T2B
30 Weighted Situps (behind head and on toes)
45 unbroken Double Unders

Scaling: today should be a quick paced wod, where you are challenging yourself to go unbroken. Challenge yourself each round on the knee tucks/t2b to get them ub or in large working sets. Take today as a chance to increase your work capacity with the rig work and jump rope.

News
**UPCOMING EVENTS**
November 17 6pm- #TRUEFAM Feast- a feast fit for kings and queens, and those counting macros. Bring a dish and please list the macro quantities. All are welcome and encouraged to attend.
https://www.facebook.com/events/454163578324562/

CrossFit WOD, November 14, 2018

Elicit Illicit

Inspiration
"You know, my motto is ‘Excelsior.’ That’s an old word that means ‘upward and onward to greater glory.’ It’s on the seal of the state of New York. Keep moving forward, and if it’s time to go, it’s time. Nothing lasts forever."
-Stan Lee

Warm-up
Warm-up
I. 5 minutes of Cardio
II. 3 Rounds
20 second Chest stretch each side
15 Band Pull Aparts
5 Seated Box Jumps
III. begin Pull-up Tester

Skill
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 (AMRAP – Reps)
3 minutes to complete 40/28 Calorie Bike then AMRAP Burpee Pullups
rest 3 minutes
3 minutes to complete 30/21 Calorie Bike then AMRAP Burpee Pullups
rest 3 minutes
3 minutes to complete 20/14 Calorie Bike then AMRAP Burpee Pullups

Scaling: today should burn the lungs. Challenge yourself to get the calories done as quickly as you can, even if that ultimately wont elicit your best score. Challenge your pace and your mental threshold to work on the burpees at your most tired. You may jump into your pullup but use a bar that is above your outstretched arms. Scale the height of the the bar (step up to box + jumping pullup) if needed. Work with your coach to scale the number of calories to a number that is manageable in 1-2 minutes. Score calories and burpee pullups.
Metcon (AMRAP – Reps)
3 minutes to complete 40/28 Calorie Bike then AMRAP Burpee C2B
rest 3 minutes
3 minutes to complete 30/21 Calorie Bike then AMRAP Burpee C2B
rest 3 minutes
3 minutes to complete 20/14 Calorie Bike then AMRAP Burpee C2B

Scaling: today should burn the lungs. Challenge yourself to get the calories done as quickly as you can, even if that ultimately wont elicit your best score. Challenge your pace and your mental threshold to work on the burpees at your most tired. You may jump into your pullup but use a bar that is above your outstretched arms. Scale the height of the the bar (step up to box + jumping pullup) if needed. Work with your coach to scale the number of calories to a number that is manageable in 1-2 minutes. Score calories and burpee pullups.

News
**UPCOMING EVENTS**
November 17 6pm- #TRUEFAM Feast- a feast fit for kings and queens, and those counting macros. Bring a dish and please list the macro quantities. All are welcome and encouraged to attend.
https://www.facebook.com/events/454163578324562/

CrossFit WOD, November 13, 2018

Snatcher

Inspiration
"All who have accomplished great things have had a great aim, have fixed their gaze on a goal which was high, one which sometimes seemed impossible."
-Orison Swett Marden

Warm-up
Warm-up
I. Dynamic
II. Snatch Drills: 2 Rounds
5 Snatch Pulls
5 Hang Power Snatch
5 Snatch Push Press
5 Snatch Balance
III. begin Snatch Primer skill

Skill
Metcon
5 minute EMOM
3 Position Snatch Pull (pause below knee, at knee, and pockets)

use this section to develop a solid setup and drive off the floor. maintain your back/torso angle as the bar comes of the ground. this is a great tool to develop technique and also lift above max loads (if experienced).

Weightlifting
Power Snatch (1-1-1-1-1-1-1)
Scaling: pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy squat snatches, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
Squat Snatch (1-1-1-1-1-1-1)
Scaling: pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy squat snatches, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

News
**UPCOMING EVENTS**
November 17 6pm- #TRUEFAM Feast- a feast fit for kings and queens, and those counting macros. Bring a dish and please list the macro quantities. All are welcome and encouraged to attend.
https://www.facebook.com/events/454163578324562/

Hostess

CrossFit TFA – CrossFit

Inspiration

“If people are doubting how far you can go, go so far that you can’t hear them anymore.”

-Michele Ruiz

Warm-up

Warm-up (No Measure)

I. 3 Rounds

10 Passthroughs

8 Single Arm kb/db Press (each side)

20 second Superman Hold (arms straight palms up)

II. 3 Rounds (PVC> empty BB> light wt)

5 Pocket Snatch

5 Hang Snatch (at knee)

5 Hang Snatch (below knee)

5 Power Snatch

III. 7 minutes to practice and build Snatch heavier than metcon. PERFECT POSITIONS before WEIGHT.

Metcon

FIT: Metcon (10 Rounds for reps)

10 1-minute rounds of:

8 burpees over the bar

Max reps of power snatches 75/55

Rest 2 minutes between rounds.
Scaling: this interval workout contains rest periods so that each round can be treated as a sprint. Reduce the burpee reps so you’ll still have 20-30 seconds to snatch when you fatigue in later rounds. Pick a weight for the snatch that is moderate, yet still allows you to cycle several reps between rounds. score only the snatch reps.

PER: Metcon (10 Rounds for reps)

10 1-minute rounds of:

10 burpees over the bar

Max reps of power snatches 135/85

Rest 2 minutes between rounds.
Scaling: this interval workout contains rest periods so that each round can be treated as a sprint. Reduce the burpee reps so you’ll still have 20-30 seconds to snatch when you fatigue in later rounds. Pick a weight for the snatch that is moderate, yet still allows you to cycle several reps between rounds. score only the snatch reps.

News

*UPDATE* TFA raised over $800 for Barbells for Boobs!!! Thank you to all those who donated and participated in Gracindabel! #TRUEFAM leading the way and proving we are more than a gym!

**UPCOMING EVENTS**

November 17 6pm- #TRUEFAM Feast- you heard right! https://www.facebook.com/events/454163578324562/

Trolli

CrossFit TFA – CrossFit

Inspiration

“Your dream is worth fighting for, and while you’re not in control of what life throws at you, you are in control of the fight.”

-Rachel Hollis

Warm-up

Warm-up (No Measure)

I. Game Day

II. 3 Rounds with progressing intensity

150ft Shuttle Sprint

8/6 Calorie Row (or machine you will use today)

1 length Punt Kicks

Metcon

Metcon (Time)

A. 10 Rounds

every 30 seconds complete 150ft Shuttle Sprint (3x50ft)

*score each effort

*rest 2 minutes between stations

B. 10 Rounds

every 30 seconds complete 8/6 Calorie Row

*score slowest round
Scaling: decrease the distance/reps if needed. todays goal is to redline the effort and finish the workload within 15 seconds if not faster. score only your slowest round of each section (A. 10seconds + B. 15seconds = 25 seconds for total score).

News

*UPDATE* TFA raised over $800 for Barbells for Boobs!!! Thank you to all those who donated and participated in Gracindabel! #TRUEFAM leading the way and proving we are more than a gym!

**UPCOMING EVENTS**

November 17 6pm- #TRUEFAM Feast- you heard right! https://www.facebook.com/events/454163578324562/