CrossFit WOD, February 6, 2019

5 Back Squats

Inspiration
"…a new study by researchers at the University of Missouri-Columbia shows that a relatively high-intensity exercise is superior in reducing stress and anxiety that may lead to heart disease."
-https://www.sciencedaily.com/releases/2003/07/030715091511.htm

Warm-up
Warm-up
Warmup:
I. Heartrate:
3 Rounds
12/10 Calories
10 Wall Squats
10 second Handstand Hold

II. Specific
begin warming up and progressing to wight you will use for WL section

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

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
The 2019 TFA Intramural Open teams have been established! Still need a team? Speak with a Coach so we can get you signed up! Shirt order forms are at the front desk. Orders are going out Friday so make sure you have you orders in 🙂

Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

CrossFit WOD, February 5, 2019

Short Grace
HAPPY BIRTHDAY TO ALL ATHLETES BORN IN FEBRUARY!

You may have been born in the shortest month, but we know you're in this fitness game for the long haul! Keep up the amazing work in the gym, and enjoy your birthday!

Inspiration
Not Exercising May Be Worse for Your Health Than Smoking, Study Says
http://time.com/5430203/new-study-not-exercising-worse-than-smoking/

Warm-up
Warm-up
I. Heartrate:
Dynamic

II. Specific:
w empty barbell
5 Pocket Cleans
5 Hang Cleans
5 Power Cleans
5 Full Cleans (squat)

5 Strict Press
5 Push Press
5 Push Jerk
5 Split Jerk

5 Clean and Jerk (lightweight)

Weightlifting
Clean and Jerk (3-3-3-3-3 (10min))
FIT
build to a challenging 3 rep Clean and Jerk. (does not need to be touch and go)

PER
find a 3 rep max for touch and go Clean and Jerk.
*the bar can not pause for the set to be scored.

Metcon
Metcon (Time)
For time:
20 clean and jerks
Men: 155
Women: 105

Scaling: choose a heavy challenging weight to use for this metcon. the load should be challenging but repeatable as to illicit a cardio response. clean and jerk any style.
Metcon (Time)
For time:
20 clean and jerks
*use the heaviest weight you completed for 3 touch and go reps in the WL section.

Scaling: choose the heaviest load that you can tap-n-go for 2-3 reps. Once you’ve set the load, complete 20 reps as quickly as possible. clean and jerk any style.

Optional Accessory Work
Shoulder Health: 3 Rounds
10 I’s
10 T’s
10 Y’s
10 Wall Sides

News
The 2019 TFA Intramural Open teams have been established! Still need a team? Speak with a Coach so we can get you signed up! Shirt order forms are at the front desk. Orders are going out Friday so make sure you have you orders in 🙂

Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

CrossFit WOD, February 4, 2019

Super Bowled
HAPPY BIRTHDAY TO ALL ATHLETES BORN IN FEBRUARY!

You may have been born in the shortest month, but we know you're in this fitness game for the long haul! Keep up the amazing work in the gym, and enjoy your birthday!

Inspiration
"There is nothing noble in being superior to your fellow man. True nobility is being superior to your former self."
-Ernest Hemingway

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

II. Specific
3 Rounds
10 second Hollow Hold
10 second Superman Hold
10 second Handstand Hold (progress to freestanding)
5-10 Knee Tucks or T2B

Skill
10 minutes of Handstand Walk practice
level 1: Wall Walk working towards nose and chest on wall
level 2: work on improving a freestanding handstand hold
level 3: once you can hold a freestanding handstand with control then begin practicing hsw

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
15 Situps
10 Dumbbell Strict Press

Scaling: Modify the movements and reps so you can complete 2-3 rounds quickly and unbroken, then hang on for as many more rounds in the remaining time. Try to find a modification for the handstand walk that still gets you inverted.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
15 Strict Knee Tucks
2 Wall Walks

Scaling: Modify the movements and reps so you can complete 2-3 rounds quickly and unbroken, then hang on for as many more rounds in the remaining time. Try to find a modification for the handstand walk that still gets you inverted.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
15 Toes to Bar
50-ft. Handstand Walk

Scaling: Modify the movements and reps so you can complete 2-3 rounds quickly and unbroken, then hang on for as many more rounds in the remaining time. Try to find a modification for the handstand walk that still gets you inverted.

Optional Accessory Work
Open Prep: Chest to Bar Pull-ups
Level 1: 7×3 Banded
Level 2: 7×3 Kipping
Level 3: 7×3 Butterfly
*rest 30 seconds between sets. Note how many sets you complete unbroken.

News
The 2019 TFA Intramural Open teams have been established! Still need a team? Speak with a Coach so we can get you signed up! Shirt order forms are at the front desk. Orders are going out Friday so make sure you have you orders in 🙂

Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

CrossFit WOD, February 2, 2019

Midnight Doughnuts

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
10 Wall Walks
30 Burpee Box Overs (may step) 24/20
50 Sumo Deadlift High Pull 75/55

1 works, others rest. teams may switch as needed.
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP in teams of 3
10 Wall Walks
30 Burpee Box Overs 24/20
50 Sumo Deadlift High Pull 95/65

1 works, others rest. teams may switch as needed.

CrossFit WOD, February 1, 2019

Thruster Row Thruster

Inspiration
"In short, a straightforward and good person is like a smelly goat, you know when they are in the room with you."
-Marcus Aurelius

Warm-up
Warm-up
I. Heartrate:
3 Rounds
200m Row or Ski (use this as a time trial in round 3 to make sure this distance will be optimal for the metcon.)
5 Front Squats
5 Push Press

II. Specific
Thruster cycling: timing the re-rack and decent
3×3 *build each set

III. Skill/Strength
10 minutes to find a heavy set of 3 Thrusters (cycled)
*load is not the focus, but rather controlling the bar throughout the movement (cycling).

Metcon
Metcon (AMRAP – Reps)
5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters
Rest 3 minutes between rounds.
Men: 65 lb.
Women 45 lb.

Scaling: reduce the reps, load and distance so you have at around 30 seconds for the second set of thrusters. Score only the reps of the 2nd set of Thrusters.
Metcon (AMRAP – Reps)
5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters
Rest 3 minutes between rounds.
Men: 95 lb.
Women 65 lb.

Scaling: reduce the reps, load and distance so you have at around 30 seconds for the second set of thrusters. Score only the reps of the 2nd set of Thrusters.

Optional Accessory Work
A. Sign up for the Open online, or at the front desk.
B. Bulgarian Split Squats 10-10-10 each side

News
What time will you be on? The Creightonadors? Vicious & Delicious? Kittlebell Swings 2.0? The Open Crashers? Tonight we find out! Join us for the TFA Intramural Draft at 6:30pm

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.

Tonight is draft night!

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 🙂

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: Noah Inboden

Age: 16

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

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

What is your favorite movements? 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?  During wrestling I have noticed that my cardio has gotten significantly better and so has my strength.

Describe your typical day? 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? 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. 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 🙂

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 🙂

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 🙂
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!