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!

CrossFit WOD, January 3, 2019


Split Jerk x3

Inspiration
"Today’s Accomplishments Were Yesterday’s Impossibilities."
-Robert H. Schuller

Warm-up
Warm-up
I. Heartrate:
Game Day

II. Specific:
mark your catch position footwork then 2 rounds of
10 jump lands (stand then land in split position)
10 Presses from catch position (split)
10 Split Jerks
*1st round w PVC
2nd round w empty barbell

III. Skill/Strength:
begin warming up and dialing in technique with light weight

Weightlifting
Split Jerk (3-3-3-3-3-3-3)
Scaling: all athletes can attempt split-jerk triples. Beginning athletes should spend plenty of time drilling the movement before adding weight.

Optional Accessory Work
A. Close Grip Bench Press 10-10-10
B. DB Bent Over Row 12-12-12 each arm
________________________________________

"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
TFA Bootcamp 2019 season begins Monday the 7th! Meet and Greet this Saturday at 12pm!