CrossFit WOD, January 15, 2019

Close Range

Inspiration
"Training. You don’t win training, you don’t lose training, you train. You train for a future result so the goal in each day is improvement, growth and lessons learned. On the day of the test, that is really the only measure that counts."
-Adrian Conway

Warm-up
Warm-up
I. Heartrate
Dynamic

II. Specific
A. OHS test 3×5 working to perfect form
B. Sotts Press w PVC or empty BB 3×5

III. Skill/Strength
Coach led OHS practice w PVC or empty barbell
3×5

Weightlifting
Overhead Squat (3-3-3-3-3)
Scaling: ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Shoulder Press (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.

Optional Accessory Work
A. Sotts Press 7-7-7
B. practice any OHS mobility drill a Coach gave you for 5-10 minutes

News
*This Friday January 18th @ 7pm at Ale House- TFA Member Appreciation Party (White Elephant gift exchange as well)
Lori and Jon

CrossFit WOD, January 14, 2019

Cover Fire

Inspiration
"Low-quality carbohydrates—not saturated fats—are driving America’s heart-disease epidemic. It’s time to stop demonizing steak."
https://www.houstonchronicle.com/opinion/outlook/article/Want-a-healthier-heart-Eat-a-steak-Opinion-13239443.php#photo-16190220

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

II. Specific
3 Rounds
10 Single Leg DL (5/5)
10 second Knee Tuck or L-hang
10 Banded Lat Pulldowns

III. Skill/Strength
10 minutes to build to a challenging 2 rep DL

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
5 deadlifts (coach will determine weight)
10 knee tucks

Scaling: reduce the load and modify the knee tucks so that you can keep moving, with little resting, for the duration of the 10 minutes.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
5 deadlifts 50% 1RM
10 strict knee tucks (using target)

Scaling: reduce the load and modify the toes-to-bar/strict knee tucks so that you can keep moving, with little resting, for the duration of the 10 minutes.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
5 deadlifts 60% 1RM
10 toes-to-bars

Scaling: reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes.

Optional Accessory Work
A. GHD Hip Ext 15-15-15
B. Single Leg Glute Bridge 10-10-10

News
*This Friday January 18th @ 7pm at Ale House- TFA Member Appreciation Party (White Elephant gift exchange as well)
Are you committed?

CrossFit WOD, January 12, 2019

Cora

Inspiration
Understanding the issues concerning suicide and mental health is an important way to take part in suicide prevention, help others in crisis, and change the conversation around suicide. Learn more here: https://suicidepreventionlifeline.org/how-we-can-all-prevent-suicide/
_____________________________________________________________________________________________________

In Honor of Cora and her Memorial WOD on January 12, 2019, a t-shirt was created and all proceeds will go to the 3 Peaks Scholarship Fund, where 1 High School Senior from Madras High School & Culver High School each will be awarded a Scholarship. Here is the link to order yours:
https://red-dog-apparel.myshopify.com/collections/cora

Warm-up
Warm-up
I. 3 Rounds
12 Band Pull Aparts
9 Situps (strict or GHD)
6 Ring Rows or Pull-ups
3 Seated Box Jumps

II. 10 minutes to practice/build to a 3 rep max Pushup/HSPU
-pushup
-box hspu
-hspu negatives
-hspu
-deficit hspu
*after each set perform 3 Strict Pull-ups at highest level
-ring row
-banded
-strict
-strict C2B

Metcon
Cora (Time)
21-18-15-12-9-6-3
Sit-ups
Box Jumps 24/20
Burpees
Pull-ups
*3 Handstand Push-ups after each set

FIT may step-up and HRPU after each set
PER must jump for RX
Cora.

CrossFit WOD, January 11, 2019

Doubles and Oly

Inspiration
Are your goals Intrinsic or Extrinsic?
https://www.lifehack.org/404032/why-setting-intrinsic-goals-can-make-you-happier

Warm-up
Warm-up
I. Heartrate
Dynamic

II. Specific
2 rounds with empty barbell
5 Pocket High Pulls
5 Pocket Snatch
5 Hang Snatch
5 Full Snatch (squat)

III. Skill/Strength
10 minutes to practice or progress to a heavy single Snatch (power FIT or squat PER)

Metcon
Metcon (Time)
For time:
50 single-unders
5 power snatches
50 single-unders
4 power snatches
50 single-unders
3 power snatches
50 single-unders
2 power snatches
Add weight to the snatch each round.
Men: 75/95/115/135
Women: 55/65/75/85

Scaling: choose loads for the snatches that are moderately heavy for you, with the final weight being near your max. Athletes less familiar with squat snatching should stay with a lighter weight throughout, or opt for power snatches.
Metcon (Time)
For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches
Add weight to the snatch each round.
Men: 115-135-155-185
Women: 75/85/95/105

Scaling: choose loads for the snatches that are moderately heavy for you, with the final weight being near your max. Athletes less familiar with squat snatching should stay with a lighter weight throughout, or opt for power snatches.

Optional Accessory Work
Optional Accessory Work:
3×10 I-T-Y’s

News
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

CrossFit WOD, January 10, 2019

My Friend Grunt

Inspiration
"Everything you’ve ever wanted is on the other side of fear."
-George Addair

Warm-up
Warm-up
I. Heartrate
Game Day

II. Specific
A) Double Kettlebell Cleans 3×5 with progressing weight
B) 7 minutes to practice Sandbag Cleans and Sandbag Bear

Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP with partner
100ft Goblet Carry 53/35
100ft Farmers Carry 53’s/35’s
100ft Double KB Front Rack Carry 35’s/25’s
*both partners will complete 100ft of the movement before moving on.

Scaling: decrease the weight of the objects as needed so you can complete each movement quickly and without stopping.
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP with partner
100ft Sandbag Carry 150/100
100ft Farmers Carry 70’s/53’s
100ft Double KB Front Rack Carry 70’s/53’s
*both partners will complete 100ft of the movement before moving on.

Scaling: decrease the weight of the objects as needed so you can complete each movement quickly and without stopping.

Optional Accessory Work
Bulgarian Split Squats 10-10-10 (use dbs to add weight if needed)

News
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

CrossFit WOD, January 9, 2019

Hand In The Air

Inspiration
How To Completely Eliminate Sugar From Your Life In 2 Months:
https://www.mindbodygreen.com/0-12786/how-to-completely-eliminate-sugar-from-your-life-in-2-months.html

Warm-up
Warm-up
I. Heartrate
Dynamic

II. Specific
3 Rounds
20 second Deep Squat Hold
10 Situps
5 DB Strict Press single arm each side

III. Skill/Strength
Bootcamp
practice dumbbell push press and push jerk

FIT/PER
10 minutes to build to the heaviest weight for the dumbbell complex:
3 Strict Press
5 Push Press
7 Push Jerks
*perform on each side

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
14 Sit-ups
14 single-arm dumbbell push press (7 right 7 left) 25/15

Scaling: decrease the weight of the dumbbell so you can complete the 7 reps per side unbroken. today your pace should remain consistent from start to finish.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
21 Weighted Sit-ups 20/14 (behind head and on toes)
14 single-arm dumbbell push jerks (7 right 7 left) 35/20

Scaling: decrease the weight of the dumbbell so you can complete the 7 reps per side unbroken. today your pace should remain consistent from start to finish.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
21 Weighted Sit-ups 20/14 (behind head and on toes)
14 single-arm dumbbell push jerks (7 right 7 left) 50/35

Scaling: decrease the weight of the dumbbell so you can complete the 7 reps per side unbroken. today your pace should remain consistent from start to finish.

Optional Accessory Work
Spend 5-10 minutes stretching:
Lizard, Saddle, and Childs Pose

News
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

CrossFit WOD, January 8, 2019

Sumo Deadlift
HAPPY BIRTHDAY TO ALL ATHLETES BORN IN JANUARY!

Another trip around the sun has made you stronger and wiser. Use that momentum to crush your New Year's goals in the gym! Enjoy your birthday!

Inspiration
"We compete not so much against our opponent, but against ourselves. The real test is this: Did I make my best effort on every play?"
-Bud Wilkinson

Warm-up
Warm-up
I. Heartrate:
3 Rounds
30 seconds of Jump Rope
20 seconds of Dip support (top of Dip)
10 second L-sit

II. Specific
2 Rounds
10 DB/KB Single Leg Deadlift (5/5)
10 DB/KB Step Back Lunges (5/5)

III. Skill/Strength
review Sumo DL form and practice 3×3 building to the weight you will use today

Weightlifting
Sumo Deadlift (3-3-3-3-3)
Scaling: ideally, each set will be as heavy as possible for 3 reps (same weight across), but newer athletes should start light and slowly add weight as they become comfortable.

Optional Accessory Work
A. GHD Hip Extensions 15-15-15
B. Single Leg Glute Bridge (foot on box) 10-10-10 each leg

News
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

CrossFit WOD, January 7, 2019

Fran
HAPPY BIRTHDAY TO ALL ATHLETES BORN IN JANUARY!

Another trip around the sun has made you stronger and wiser. Use that momentum to crush your New Year's goals in the gym! Enjoy your birthday!

Inspiration
20 Ways to Improve Your Eating Habits:
https://www.thedailymeal.com/cook/20-ways-improve-your-eating-habits-slideshow/slide-14

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

II. Specific:
5 Front Squats
5 Ring Rows/Jumping Pullups/Pullups
5 Push Press
5 Ring Rows/Jumping Pullups/Pullups
5 Thrusters

Weightlifting
Metcon (Weight)
12 minute alternating EMOM
min 1: 1 Thruster (build to a heavy single)
min 2: 1 Strict Pull-up *add weight if needed

*start light and progress to a heavy/challenging 1 rep Thruster. For the Pull-up start light or with bands to make it easy, and progress more difficult each round, finishing with a max weight or least amount of assistance needed to perform 1 rep. score weight used for both

Metcon
Metcon (Time)
"Fran"
15-12-9
Thrusters 45/35
Jumping Pullups

Scaling: decrease the weight and pullup level as needed so you can maintain the intensity throughout the workout. Our aim is under 7 minutes. Fran is a controlled sprint. Strive to go unbroken, but you you break it should be only 2-3 times in the workout.
Metcon (Time)
"Fran"
21-15-9
Thrusters 75/55
Pullups

Scaling: decrease the weight and pullup level as needed so you can maintain the intensity throughout the workout. Our aim is under 7 minutes. Fran is a controlled sprint. Strive to go unbroken, but you you break it should be only 2-3 times in the workout.
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

Scaling: decrease the weight and pullup level as needed so you can maintain the intensity throughout the workout. Our aim is under 7 minutes. Fran is a controlled sprint. Strive to go unbroken, but you you break it should be only 2-3 times in the workout.

Optional Accessory Work
3 Rounds of ME Pushups

News
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

CrossFit WOD, January 5, 2019

Reverse 4

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 – Reps)
3 Cycles of
1 minute max Calorie Row
1 minute max Calorie Ski
1 minute max Alternating Single Unders
1 minute Reverse Sled Drag 4×45/3×45
*rest 2 minutes between cycles

1 person at each station, rotate stations every minute taking over where your teammates leave off. go hard. CRUSH IT!
Metcon (AMRAP – Reps)
3 Cycles of
1 minute max Calorie Row
1 minute max Calorie Ski
1 minute max Double Unders
1 minute Reverse Sled Drag 4×45/3×45
*rest 2 minutes between cycles

1 person at each station, rotate stations every minute taking over where your teammates leave off. go hard. CRUSH IT!

CrossFit WOD, January 4, 2019

Doorbell Hang Outs

Inspiration
"You Don’t Have To Be Great To Start, But You Have To Start To Be Great."
-Zig Ziglar

Warm-up
Warm-up
I. Heartrate:
Dynamic

II. Specific: 7 minutes at easy pace
100ft DB OH Carry (50 right/50 left)
5 Box Jumps

III. Skill/Strength:
7 minutes to practice the complex:
3 Hang Power Snatch + 3 Single Arm OHS
(perform on both sides)

Metcon
Metcon (Time)
5 rounds for time of:
20 dumbbell hang snatches (10/10)
15/12 Calorie Bike
10 Burpee Box Overs (may step) 24/20

Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Scaling: choose dumbbells that are challenging weight. The small sets and calories on the bike should encourage you to perform sets unbroken and sprint the bike.
Metcon (Time)
5 rounds for time of:
20 dumbbell hang snatches (10/10)
15/12 Calorie Bike
10 Burpee Box Overs 24/20

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Scaling: choose dumbbells that are challenging weight. The small sets and calories on the bike should encourage you to perform sets unbroken and sprint the bike.

Optional Accessory Work
A. OHS 8-8-8 (light/moderate weight)
B. Single Leg DL 8-8-8 each leg
________________________________________

"Our focus here is to improve specific movement (skill) or build/tone muscle (hypertrophy/strength) and always optional. Accessory work doesn’t need to be a separate program from our training. It should fit with what we do and our goals. The biggest reasons for performing these sections would be to eliminate any muscular imbalance, as well as perform exercises that will improve the other " bigger picture" aspects of our training/goals. These sections are NOT metcons, but rather drills that will help improve movements, build muscle, and decrease injuries. These sections should be completed after the WOD once you have recovered but are still "warm." Sometimes the work will be practicing a movement for a designated amount of time, other days you will have specific sets x reps. We all cant spend multiple hours at the gym (I know that sucks) so these sections can be completed under 15 minutes but are focused in conjunction with our daily programming to improve all areas of our training; strength, speed, power, stamina, endurance, flexibility, accuracy, balance, coordination, and agility. Don’t have time to fit it in, don’t stress over it. As always if you have any questions ask a Coach.

News
*Saturday January 5th at 12pm TFA Bootcamp Meet and Greet. Tell your friends so they can start their fitness journey with TFA!
*Monday January 7th 5:30pm and 6:30pm TFA Bootcamp 2019 begins!
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party
Grab a friend for the TFA Bootcamp Meet and Greet tomorrow at 12pm!