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Hostile Act

By: 0

CrossFit TFA – CrossFit

Warm-up

General Warmup (No Measure)

1 length

-punt kicks

-foot grabs

-high knees

-butt kicks

-carioca (and back)

– duck walk

-inchworms

-spiderman

Skill: Practice movements in WOD

Metcon

Metcon (Time)

100-75-50 w partner

Power Cleans

*partner performs Active Hang

Box Overs 24/20

*partner holds Deadlift

Calorie Row

*partner holds Front Rack hold

*if you follow PER- 135/95 and jump on box overs

*if you follow FIT- 95/65 and you may step-up on box overs

(30 minute cap)
perform 100 reps of the triplet, then 75 reps, then 50 reps. working partner can only begin reps once “resting” partner is maintaining the hold. switch as needed.

News

*ONE MORE LIGHT: Get your tickets for the adult prom to support the Fairfield County Suicide Prevention Coalition! https://www.facebook.com/events/1119382494879074/

Starting October 1st we will be running a Renaissance Periodization 90 Day Transformation Challenge. Looking to dial in your nutrition and see even more results. This is perfect for you. While “challenge” is in the name, this is much much more than your typical strict 30 day diet which leads to you binging on day 31. Here is the link and discount code for a 20% discount for TFA members:

https://ob262.isrefer.com/go/rpdauto/truefitathletics

Code: 2018truefit20

Let’s crush this!!!

Mass RPM Appeal

By: 0

CrossFit TFA – CrossFit

Inspiration

“Obstacles can’t stop you. Problems can’t stop you. Most of all, other people can’t stop you. Only you can stop you.”

-Jeffrey Gitomer

Warm-up

Warm-up (No Measure)

I. 12/10 Calories (any)

5 Burpees

12/10 Calories (any)

10 Tuck Jumps

12/10 Calories (any)

50ft Burpee Broad Jump

II. MOB

10 Press-ups w pause

Wide Leg Seated Forward Fold

III. 7 minutes to build to a challenging weight

5 Suitcase DL right side

50ft Suitcase Carry right side

5 Suitcase DL left side

50ft Suitcase Carry left side

*work to keep shoulders as square/level as possible

Metcon

Max RPM Assault Bike effort (AMRAP – Reps)

Max RPM Assault Bike effort

*go all out. watch the RPM display and score the highest number you see as the “reps.”
perform a max effort attempt to see how high you can get the RPMs. Subtract 5 RPMs from this for your metcon RPM goal. Write your name and goal RPM on the board. Hold yourself accountable to hitting this each round of the Metcon as you complete the 15/12 calories.

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

50m Suitcase Carry (right) (heavy)

50m Suitcase Carry (left) (heavy)

50ft Burpee Broad Jump

15/12 Calorie Bike* (can only move on once you hit both the RPM goal and calories.)
Scaling: choose a weight for the Suitcase Carry that is challenging to complete unbroken but allows you to keep your shoulders square and midline stable. Scale the distance on the BBJ, and/or eliminate the jump and perform 8 regular Burpees to decrease impact. If 15/12 Calories on the Bike is unmanageable work with your Coach to determine a rep scheme that allows you to redline and continue.

News

*ONE MORE LIGHT: Get your tickets for the adult prom to support the Fairfield County Suicide Prevention Coalition! https://www.facebook.com/events/1119382494879074/

Starting October 1st we will be running a Renaissance Periodization 90 Day Transformation Challenge. Looking to dial in your nutrition and see even more results. This is perfect for you. While “challenge” is in the name, this is much much more than your typical strict 30 day diet which leads to you binging on day 31. Here is the link and discount code for a 20% discount for TFA members:

https://ob262.isrefer.com/go/rpdauto/truefitathletics

Code: 2018truefit20

Let’s crush this!!!

Push Press Triple

By: 0

CrossFit TFA – CrossFit

Inspiration

“If you laugh, you think, and you cry, that’s a full day. That’s a heck of a day. You do that seven days a week, you’re going to have something special.”

-Coach Jim Valvano

Warm-up (No Measure)

I. Game Day

II. 2 Rounds

10 PVC Passthroughs

10 PVC Push Press

10 Band Pull Aparts

III. take 3-5 warmup sets to progress to the weight you want to use for the WL section.

Weightlifting

Push Press (3-3-3-3-3-3-3)

in the warmup build up to the weight you want to use for all 7 sets.

__________

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 become comfortable. More experienced athletes are attempting to complete all 7 sets at the same weight, approximately 85-90% of your 1RM.

News

*ONE MORE LIGHT: Get your tickets for the adult prom to support the Fairfield County Suicide Prevention Coalition! https://www.facebook.com/events/1119382494879074/

Starting October 1st we will be running a Renaissance Periodization 90 Day Transformation Challenge. Looking to dial in your nutrition and see even more results. This is perfect for you. While “challenge” is in the name, this is much much more than your typical strict 30 day diet which leads to you binging on day 31. Sign up sheet is at the kiosk. We will be hosting a presentation going over program and answering any questions, soon…just need to let Jimbo heal up a bit 😉

Early Repeat

By: 0

CrossFit TFA – CrossFit

Inspiration

“Your plan will change, but you can’t change the plan until you have one!”

-Randy Pausch

Warm-up

Warm-up (No Measure)

I. 3 minutes of Jump Rope practice

singles

doubles

triples

II. MOB

calf and quad stretching

III. 250m Row

-max tester if not performed last week. otherwise use this section as movement prep.

Metcon

FIT: Metcon (Time)

5 rounds for time of:

1 sub-0:55/0:60 250-m row

100 unbroken single-unders

If the row takes longer than 55/60 seconds, or you trip up on your double-unders, redo it before moving back to the other exercise.

*Compare to last week.
Scaling: use your experience with this workout last week to improve upon your overall time. If you missed any row intervals, rest more so as not to miss any this time. If you made all the intervals, try to rest less and improve upon overall time. If you’re unfamiliar with row pacing or a sub-0:55/0:60 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with single-unders might want to forego the unbroken requirement or reduce the number of single-unders each round.

PER: Metcon (Time)

5 rounds for time of:

1 sub-0:45/0:50 250-m row

50 unbroken double-unders

If the row takes longer than 45/50 seconds, or you trip up on your double-unders, redo it before moving back to the other exercise.

*Compare to last week.
Scaling: use your experience with this workout last week to improve upon your overall time. If you missed any row intervals, rest more so as not to miss any this time. If you made all the intervals, try to rest less and improve upon overall time. If you’re unfamiliar with row pacing or a sub-0:45/0:50 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.

News

*ONE MORE LIGHT: Get your tickets for the adult prom to support the Fairfield County Suicide Prevention Coalition! https://www.facebook.com/events/1119382494879074/

Starting October 1st we will be running a Renaissance Periodization 90 Day Transformation Challenge. Looking to dial in your nutrition and see even more results. This is perfect for you. While “challenge” is in the name, this is much much more than your typical strict 30 day diet which leads to you binging on day 31. Sign up sheet is at the kiosk. We will be hosting a presentation going over program and answering any questions, soon…just need to let Jimbo heal up a bit 😉

1RM Front

By: 0

CrossFit TFA – CrossFit

Inspiration

Is your diet helping or hurting your goals?

Do you know how much food you need?

Do you know what you’re going to eat tomorrow?

It’s time to know those answers!

Warm-up

Warm-up (No Measure)

I. 12/10 Calories (any)

5 Wall Squats (slow decent)

12/10 Calories (any)

5 Front Squats (barbell, work good rack position)

12/10 Calories (any)

5 Pause Front Squats (5 second pause at bottom, work good rack position)

II. Front Rack Mobility

-triceps smash

-arm overhead stretch

-Burgener Front Rack stretch

III. Front Squat Warmups

1×5 @ 50% (easy, light)

1×3 @ 65% (light)

1×1 @ 75% (mod)

then begin first set of todays Weightlifting

Weightlifting

Front Squat (1-1-1-1-1-1-1-1-1-1)

Scaling: pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy front squats, 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

*ONE MORE LIGHT: Get your tickets for the adult prom to support the Fairfield County Suicide Prevention Coalition! https://www.facebook.com/events/1119382494879074/

Starting October 1st we will be running a Renaissance Periodization 90 Day Transformation Challenge. Looking to dial in your nutrition and see even more results. This is perfect for you. While “challenge” is in the name, this is much much more than your typical strict 30 day diet which leads to you binging on day 31. Sign up sheet is at the kiosk. We will be hosting a presentation going over program and answering any questions, soon…just need to let Jimbo heal up a bit 😉


How’s your diet?

Running on a Monday

By: 0

CrossFit TFA – CrossFit

Inspiration

“You should never be comfortable. Once you’re comfortable you stop improving and become complacent. If you’re always uncomfortable you’re always getting better.”

-Matt Vincent

Warm-up

Warm-up (No Measure)

I. 12/10 Calorie Bike

12/10 Calorie Ski

12/10 Calorie Row

II. 100m Run @ light pace

stretch calves

200m Run @ mod pace

stretch hamstrings

400m Run @ 5k pace (2min = 8min mile)

stretch hip flexors

Metcon

5k Run (Time)

Max Effort 5k Run
Scaling: this is a longer-duration workout, which will require pacing. Complete 9 complex laps today. Scale the distance to 6 complex laps if you think it will take you longer than 33 minutes to complete. For further scaling options work with your Coach to determine what is appropriate for you.

Scaling options:

Bike: 6.2 miles

Row: 5k

Ski: 5k

News

Jim does not have a gallbladder!!! He had surgery yesterday and is doing much better. If all goes well he will be released today. Send him some love and let him know you’re thinking of him and his blackened #gallbladder (yea we have pics).

*ONE MORE LIGHT: Get your tickets for the adult prom to support the Fairfield County Suicide Prevention Coalition! https://www.facebook.com/events/1119382494879074/

Bowling with Cindy

By: 0

CrossFit TFA – CrossFit

Warm-up

General Warmup (No Measure)

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)

30 minute AMRAP with a partner

100m Row or Ski

*every meter away from the 100m mark = perform 1 round of Cindy.
ex) Partner 1 attempts to row/ski 100m exactly. Every meter away from the 100m mark the team must perform that many rounds of Cindy (103m= 3 rounds of Cindy. 98m= 2 rounds of Cindy, 115= 15 rounds of Cindy…etc). Partners will alternate full rounds of Cindy. After the rounds of Cindy are completed, partner 2 will attempt to row/ski 100m exactly. For every meter away from the 100m mark the team will alternate full rounds of Cindy…etc. Score is total completed 100m rounds.

1 Rounds of Cindy is:

5 Pull-ups

10 Push-ups

15 Air Squats

Scaling: modify the pull-ups and pushups to a level you can complete in 1-2 sets. If you cannot complete 1 round of Cindy under 60 seconds, scale the movement or reps so you can. CRUSH IT!!!

News

*This morning is the last time to vote for the 2018 TFA Box Stars! Ballots are in the front room. Winners will be announced TONIGHT at the TFA 7 Year Bash, which you better not miss 🙂 https://www.facebook.com/events/2127099994284939/

*ONE MORE LIGHT: Get your tickets for the adult prom to support the Fairfield County Suicide Prevention Coalition! https://www.facebook.com/events/1119382494879074/

Jack

By: 0

CrossFit TFA – CrossFit

Inspiration

“Pay attention to the things you are naturally drawn to. They are often connected to your path, passion, and purpose in life. Have the courage to follow them.”

-Ruben Chavez

Warm-up

Warm-up (No Measure)

I. 3 Rounds at conversation pace

10/8 Calories (any)

8 Bottoms-up Press (4/4)

6 KBS (overhead)

4 Step-ups or Box Jumps

II. MOB

hamstrings

glutes

arm overhead

III. 7 minute EMOM

3 Push Press (take from ground. build each set)

Metcon

FIT: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

10 push presses 80/55

10 kettlebell swings 35/26

10 step-ups or box jumps 24/20
Scaling: reduce the weight on the presses and kettlebell swings and the height of the box so each set of exercises can be performed unbroken and with little rest during transitions.

PER: Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
115/80

53/35

24/20

__________

Scaling: reduce the weight on the presses and kettlebell swings and the height of the box so each set of exercises can be performed unbroken and with little rest during transitions.

News

*Tune into our FB page TODAY @ 2pm for COACH SPEAK, a live fitness Q&A with a twist…its going to be a blast!

*Make sure you cast your ballots for the 2018 TFA Box Stars! Ballots are in the front room. Winners will be announced TOMORROW at the TFA 7 Year Bash, which you better not miss 🙂 https://www.facebook.com/events/2127099994284939/

*ONE MORE LIGHT: Get your tickets for the adult prom to support the Fairfield County Suicide Prevention Coalition! https://www.facebook.com/events/1119382494879074/


TFA is 7 thanks to you!!! We hope everyone can make it to the party and enjoy an awesome evening with the #TRUEFAM!

Oh My Sub 45 55

By: 0

CrossFit TFA – CrossFit

Inspiration

“We either make ourselves miserable, or we make ourselves strong. The amount of work is the same.”

-Carlos Castañeda

Warm-up

Warm-up (No Measure)

I. Game Day

II. 250m Row Tester

-use this as a guide for your time for the metcon. add 3 seconds to your time, that will be your goal time each round.

III. 3 minutes of Jump Rope practice

-then stretch calves

Metcon

FIT: Metcon (Time)

FIT

5 rounds for time of:

1 sub-0:55 250-m row

100 unbroken single-unders

If the row takes longer than 55 seconds, or if you trip up on your single-unders, redo it before moving back to the other exercise.

*score is total time to completion
Scaling: if you’re unfamiliar with row pacing or a sub-0:55 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with single-unders might want to forego the unbroken requirement or reduce the number of single-unders each round.

PER: Metcon (Time)

5 rounds for time of:

1 sub-0:45 250-m row

50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.

*score is total time to completion
Scaling: if you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.

News

*Make sure you cast your ballots for the 2018 TFA Box Stars! Ballots are in the front room. Winners will be announced Saturday at the TFA 7 Year Bash, which you better not miss 🙂 https://www.facebook.com/events/2127099994284939/

*Tune into our FB page this Friday for COACH SPEAK, a live fitness Q&A with a twist…its going to be a blast!

*ONE MORE LIGHT: Get your tickets for the adult prom to support the Fairfield County Suicide Prevention Coalition! https://www.facebook.com/events/1119382494879074/


Tune to FB Live this Friday at 2pm as we launch COACH SPEAK, a fun live Q&A on fitness and life!!!

Mexican Meats

By: 0

CrossFit TFA – CrossFit

Inspiration

“If you ever lack the motivation to train, think about what happens to your mind and body when you don’t.”

-Shifu Yan Lei

Warm-up

Warm-up (No Measure)

I. 12/10 Calorie Bike

12/10 Calorie Ski

12/10 Calorie Row

II. MOB

calf smash

shoulder box stretch

10 press-ups

III. 7 minutes to practice technique and build to challenging 4 rep Hang Power Clean (practice touch and go)

Metcon

FIT: Metcon (AMRAP – Rounds and Reps)

24 minute AMRAP

21/15 Calorie Bike

18 Strict Sit-ups

15 Hang Power Cleans 95/65
Scaling: find a pace and hold it. While 24 minutes is a long time, each round is going to take a good bit of time to complete. The cleans should feel light, so choose a weight you can get at least 10 UB when fresh. Challenge yourself on the cleans to get the 15 reps completed in as few sets possible. Don’t waste time on the bike, hit it hard!

PER: Metcon (AMRAP – Rounds and Reps)

24 minute AMRAP

21/15 Calorie Bike

18 Strict Sit-ups

15 Hang Power Cleans 135/95
Scaling: find a pace and hold it. While 24 minutes is a long time, each round is going to take a good bit of time to complete. The cleans should feel light, so choose a weight you can get at least 10 UB when fresh. Challenge yourself on the cleans to get the 15 reps completed in as few sets possible. Don’t waste time on the bike, hit it hard!

News

*Make sure you cast your ballots for the 2018 TFA Box Stars! Ballots are in the front room. Winners will be announced Saturday at the TFA 7 Year Bash, which you better not miss 🙂 https://www.facebook.com/events/2127099994284939/

*Tune into our FB page this Friday for COACH SPEAK, a live fitness Q&A with a twist…its going to be a blast!

*ONE MORE LIGHT: Get your tickets for the adult prom to support the Fairfield County Suicide Prevention Coalition! https://www.facebook.com/events/1119382494879074/


Tune to FB Live this Friday at 2pm as we launch COACH SPEAK, a fun live Q&A on fitness and life!!!