CrossFit WOD, December 4, 2018

9250
HAPPY BIRTHDAY TO ALL ATHLETES BORN IN DECEMBER!

You may be holly jolly and/or merry & bright, but we also know that you're a BEAST! Keep up the amazing work in the gym, and enjoy your birthday!

Inspiration
"Be true to your heart… put your whole heart and soul into it, and then whatever you do, it will shine through."
-Jamie Brewer

Warm-up
Warm-up
I. Heartrate:
9 minute EMOM
minute 1: Singles/Alternating Singles
minute 2: Double Unders or attempts
minute 3: stretch calves round 1, hamstring round 3, and quad round 3.
II. Specific:
Dialing in Rowing Technique

Weightlifting
Push Press (4-4-4-4)
*after each set perform 150m Row/Ski.
build to a challenging set of 4 reps. if you are practicing technique feel free to add a few more reps and keep the weight light.

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 9 minutes of:
200-m row/ski (.4m Bike)
50 Alternating Single Unders

Scaling: scale the double-unders so that you can avoid tripping up, quickly get back to the rower/skier and sprint the row/ski. The focus of this workout should be intensity, not jump rope practice.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 9 minutes of:
200-m row/ski (.4m Bike)
50 double-unders

Scaling: scale the double-unders so that you can avoid tripping up, quickly get back to the rower/skier and sprint the row/ski. The focus of this workout should be intensity, not double-under practice.

News
*New pull-over and hoodie designs are up and ready for pre-order at the front desk! Order yours today!
*Decmeber 7th @ 7am (directly after 545 class)- TFA Breakfast Club presents Morning Mimosas (call off work and make it happen)
*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
This Friday. Morning Mimosa’s. Yes!

CrossFit WOD, December 3, 2018

Turkish Dip
HAPPY BIRTHDAY TO ALL ATHLETES BORN IN DECEMBER!

You may be holly jolly and/or merry & bright, but we also know that you're a BEAST! Keep up the amazing work in the gym, and enjoy your birthday!

Inspiration
"We all need people in our lives who raise our standards, remind us of our essential purpose, and challenge us to become the best version of ourselves."
-Matthew Kelly

Warm-up
Warm-up
I. Heartrate:
12/10 Calories
20 Walking Lunges
12/10 Calories
10 Pushups
12/10 Calories
5 Pullups

II. Sepcific: 3 Rounds
5 Bench Press
5 Dips
*start light and add weight each round so you will finish the warmup section at your starting set of todays WOD. Progress the dip to the level you will use in the metcon. if you are adding weight in the metcon, add very little here and instead focus on dialing in the technique and warming up the shoulder.

III. Skill
Turkish Get-up instruction

Metcon
Metcon (Weight)
A) Weighted dip (matador or ring) 3-2-2-1-1-1-1 reps
B) Bench press 3-2-2-1-1-1-1 reps
C) Turkish get-up 3-2-2-1-1-1-1 reps (each side)
*score heaviest set of dips, bench, and tug

alternate movements (A-B-C) and use spotters for the bench press.
__________

Scaling: modify the dips to a level that each set is a challenge. today allows a great opportunity to practice more challenging levels of the dip, even if you aren’t adding weight (as slow as possible, banded matador, ring…etc). those who are not comfortable going heavy with these movements can use today to practice technique and build slowly to a weight that challenges you.

News
*New pull-over and hoodie designs are up and ready for pre-order at the front desk! Order yours today!
*Decmeber 7th @ 7am (directly after 545 class)- TFA Breakfast Club presents Morning Mimosas (call off work and make it happen)
*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
Ben rocking the split jerk!
Here is a reason to call of work Friday!

CrossFit WOD, December 1, 2018

Resisting Arrest

Warm-up

Metcon
Metcon (AMRAP – Reps)
21 minute AMRAP in teams of 3
partner 1: 250m Row
partner 2: AMRAP 10m Farmers Carry 70’s/53’s
partner 3: AMRAP "Cindy"
5 Pullups
10 Pushups
15 Air Squats

*teams will switch once 250m is completed. take over where your teammates leave off. score total reps of farmers carry and reps completed in Cindy.

CrossFit WOD, November 30, 2018

Fish Burps

Inspiration
"First say to yourself what you would be; and then do what you have to do."
-Epictetus

Warm-up
Warm-up
I. Dynamic
II. 3 Rounds
5/5 1 Arm Deadlifts
5 Box Jumps
3 Burpees
III. take 2-3 warmup sets to progress to todays WL

Weightlifting
Deadlift (2-2-2-2)
build to a heavy but not maximal 4 rep DL for the day. after each set perform a max set of Strict T2B or Knee Tucks.

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
5 Deadlifts 185/125
5 Burpee Box Overs (may step) 24/20

Scaling: this couplet combines a heavy weightlifting movement and a taxing gymnastics/cardio movement. Pick a deadlift weight that is heavy but can still be performed unbroken in the beginning. Modify the height of the box jump over or perform step overs.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
5 Deadlifts 275/185
5 Burpee Box Overs 24/20

Scaling: this couplet combines a heavy weightlifting movement and a taxing gymnastics/cardio movement. Pick a deadlift weight that is heavy but can still be performed unbroken in the beginning. Modify the height of the box jump over or perform step overs.

News
*New pull-over and hoodie designs are up and ready for pre-order at the front desk! Order yours today!
*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
Paul, Erin, and Lydia showing off their climbing skills.

CrossFit WOD, November 29, 2018

Dad Fight

Inspiration
"Learn from the past, live in the present, plan for the future."
-Audrey Farrell

Warm-up
Warm-up
I. Game Day
II. 3 Rounds w progressing intensity
7/5 Calories (any)
10 Russian Kettlebell Swings
10 Walking Lunges (may add weight)

Metcon
Metcon (Calories)
8 Rounds
1 minute max Calories (any)
1 minute rest

Scaling: today should be hot fire! crush the minute of work then focus on recovering. work hard and fast but be smart. you want to be able to replicate the high output across all 8 rounds. decrease the number of rounds if needed so that you can maintain the effort to the end.

News
*New pull-over and hoodie designs are up and ready for pre-order at the front desk! Order yours today!
*December 22nd @ 4pm- TFA Kids Holiday Party
*December 28th @ 530pm class- Zach Glaser Moving to Canton Party
Be Strong & Do the Work!

CrossFit WOD, November 28, 2018

Fake Mustache

Inspiration
"You can’t want the reward, and not the struggle…want the result, and not the process…Your struggle determines the level of your success!"
-Buzz Williams

Warm-up
Warm-up
I. Dynamic
II. 3 Rounds
10 second Dip Support
10 second L-hang or Knee Tuck
20 second Deep Squat
20 second Samson each side
III. take 1-2 practice/easy attempts at each station to prep for the movements (not max efforts).

Metcon
Metcon (AMRAP – Reps)
5 Rounds
Max Broad Jump
Max Matador Dips
Max L-sit (parallette)
Max Strict Pull-ups
*rest as needed between movements. Score total time, distance and reps as reps.

Scaling: modify the dips and pull-ups to a level that you can complete 8-10 on the first few rounds.
Metcon (AMRAP – Reps)
5 Rounds
Max Broad Jump
Max Ring Dips
Max L-sit (over kb)
Max Strict Pull-ups
*rest as needed between movements. Score total time, distance and reps as reps.

Scaling: modify the dips and pull-ups to a level that you can complete 8-10 on the first few rounds.
Tell your friends and neighbors, they gonna want in on this!!! Its gonna be LIT!

CrossFit WOD, November 27, 2018

2 Rep Back Squat

Inspiration
"Success isn’t always about greatness. It’s about consistency. Consistent hard work leads to success. Greatness will come."
-Dwayne Johnson

Warm-up
Warm-up
I. 5 minutes of Cardio
II. 3 Rounds
5 Wall Squats (5 sec decent)
10 Pushups
15 second Hollow Hold
III. 7 minutes to take 3-4 warmup sets of Back Squats and get to starting weight for todays WL.
5 reps @ empty bar
5 reps @ 40%
3 reps @ 50%
2 reps @ 60%

Weightlifting
Back Squat ( 2-2-2-2-2-2-2-2-2-2 )
Scaling: experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement. Use spotters in later sets. Start at approximately 65% of 1RM
Mick, Josh, and Joe crushing split jerks!

CrossFit WOD, November 26, 2018

Jerk Talent

Inspiration
"Be thankful, be better than yesterday, and help someone else."
-Brandon Lilly

Warm-up
Warm-up
I. 4 minutes of 1-2-3-4-5-6-7-8-9-10…etc unbroken Alternating Singles or Double Unders
II. Split Jerk Technique
round 1 w Coach/ round 2 at your speed
5 "dips"
5 "dip-drive"
5 "dip-drive-lunge and press"
5 split jerks (putting it together)
III. 7 minutes to practice and build to starting weight of Weightlifting section

Weightlifting
Clean and Jerk (1-1-1-1-1)
build to a challenging 1 rep clean and jerk (split) or use this time to practice technique

Metcon
Metcon (AMRAP – Reps)
10 minutes to complete:
50 Alternating Single Unders
5 Clean and Split Jerks 95/65
50 Alternating Single Unders
4 Clean and Split Jerks 115/75
50 Alternating Single Unders
3 Clean and Split Jerk 135/85
50 Alternating Single Unders
2 Clean and Split Jerks 155/95
50 Alternating Single Unders
AMRAP Clean and Split Jerks 165/105
*score total reps (jump rope + clean and jerks)

Scaling: today combines the cardio and skill effects of jump rope with moderate to heavy weightlifting. decrease the alternating single unders to a number you can typically get unbroken or in a few sets in less that 1 minute. decrease the weight of the clean and jerks to load you can move confidently but is a challenge at the end (<90%).
Metcon (AMRAP – Reps)
10 minutes to complete:
50 Double Unders
5 Clean and Split Jerks 135/85
50 Double Unders
4 Clean and Split Jerks 155/95
50 Double Unders
3 Clean and Split Jerk 185/115
50 Double Unders
2 Clean and Split Jerks 205/125
50 Double Unders
AMRAP Clean and Split Jerks 225/135
*score total reps (jump ropes + clean and jerks)

Scaling: today combines the cardio and skill effects of jump rope with moderate to heavy weightlifting. decrease the double unders to a number you can typically get unbroken or in a few sets in less that 1 minute. decrease the weight of the clean and jerks to load you can move confidently but is a challenge at the end (<90%).

CrossFit WOD, November 24, 2018

Aidian Smith

Inspiration
Aidian Thomas Smith was born on 11/24/2002 at 8:11pm. Unfortunately, he struggled with depression and anxiety and he fought bravely, choosing to end his life on 12/18/2017. While he was not into CrossFit or working out, he did enjoy oreos, pizza, and video games 🙂 Aidian was a straight A student with inspirations to be a pilot. He was a kind young man who didn’t hesitate to reach out to help others. Today’s work out is in honor of him and a reminder that you are not alone in your fight with mental illness. Reach out at 1-800-273-8255 or text 741741. You can make a difference in someone’s battle with depression.

Warm-up
Warm-up
I. Dynamic
II. 2 Rounds
15 Passthroughs
15 Band Pull Aparts
15 Situps
III. 2 Rounds progressing weight
10 OHS
10 SDHP
4 Bar Over Burpees

Metcon
Metcon (Time)
"Aidian"
811m Row
then 2 Rounds
15 OHS 65/45
11 SDHP 65/45
24 Bar Over Burpees

811 represents that time Aidian was born 8:11pm.
15 represents his age, 15 years old.
2 rounds represent the year he was born, 2002.
11 and 24 represent the month and day of his birth, 11-24.
Aidian (Time)
811m Row
then 2 Rounds
15 OHS 95/65
11 SDHP 95/65
24 Bar Over Burpees
_________________________

On Monday, December 18, 2017 Aidian Smith passed away unexpectedly. Aidian, 15, was a straight A student at Logan High School. Aidian dreamed of becoming a pilot and recently completed his first flight lesson. He loved fishing, playing video games, and being with his friends and family.

811 represents that time Aidian was born 8:11pm.
15 represents his age, 15 years old.
2 rounds represent the year he was born, 2002.
11 and 24 represent the month and day of his birth, 11-24.

Aidian Smith

CrossFit WOD, November 23, 2018

Falkel

Inspiration
"The most beautiful people we have known are those who have known defeat, known suffering, known struggle, known loss, and have found their way out of the depths. These persons have an appreciation, a sensitivity, and an understanding of life that fills them with compassion, gentleness, and a deep loving concern. Beautiful people do not just happen."
-Elisabeth Kübler-Ross

Warm-up
Warm-up
I. Dynamic
II. Rope Climb practice: 10 minutes progress to highest level
a) Spanish wrap
b) J-Hook
c) Legless
d) L-sit Legless from sitting
III. 7 minutes at easy pace
4 Box Jumps progressing height
4 HSPU or Pushups progressing to level above what you will use in metcon

Metcon
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP
8 HRPU
8 Box Jumps or step-ups 24/20
1 Rope climb 12ft

Scaling: decrease the height of the jump as needed, or perform step-ups. Scale to 2:1 floor to standing rope climbs.
Falkel (AMRAP – Rounds and Reps)
25-Minute AMRAP of:
8 Handstand push-ups
8 Box Jump, 30"
1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005

Box Jumps 30/24
Scaling: decrease the height of the jump as needed, or perform step-ups. Scale to 2:1 floor to standing rope climbs.

News
Thanksgiving Schedule
11/23: 430pm Shred and 530pm CrossFit only
11/24: 8am TFA Thanksgiving Football @ Rising Park. WOD at 9am regular schedule. No Shred though.