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Sludge

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CrossFit TFA – CrossFit

Inspiration

“Go hard in the beginning, hard in the middle, and hard in the end.”

-Mathew Fraser

Warm-up

Warm-up (No Measure)

I. 3 minutes of Double and Triple Under practice

II. MOB

-Bergener Rack stretch

-10 Deep Squat Reaches (w pause)

-Arm Overhead stretch

III. Clean and Jerk drills

-Clean Pull x5

-Clean High Pull x5

-Muscle Clean x5

-Front Squat x5

-Push Jerk x5

round 1 with barbell/ rd 2 w light weight

Weightlifting

Clean and Jerk (2 reps every 90 seconds)

Ladder:

95/65

115/75

135/85

155/95

175/105

185/115

205/125

215/135

225/145

235/155

your choice

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Scaling: if you are learning the technique for the Clean and Jerk your can start at lighter loads and/or repeat a barbell. If you are comfortable with the technique progress to the heaviest barbell you can complete 2 reps within the 90 seconds. If you fail the complete the 2 reps, start back at the beginning. Clean and Jerk any style.


Thrash Metal post-WOD

Thrash Metal

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CrossFit TFA – CrossFit

Inspiration

“Compare yourself to who you were yesterday, not to who someone else is today. Defeat your former self.”

-Jordan Peterson

Warm-up

Warm-up (No Measure)

I. 5 minutes of Cardio

II. 3 Rounds

-5 slow Wall Squats

-10 Press-ups with pause at top

-15 second Bike (progress intensity each round)

III. 7 minutes to practice DB Squats

-practice positioning db into front rack

-build up to a challenging set of 5 reps

Metcon

FIT: Metcon (AMRAP – Reps)

5 Rounds

in a 2 minute window complete:

15/12 Calorie Bike

9 DB Front Squats 35’s/20’s

AMRAP Burpees in remaining time

Rest 2 minutes
Scaling: this is an interval workout designed to increase your threshold capacity, meaning, if you are pacing you are not getting the full benefit. Sprint to the burpees and then strive to work at an uncomfortable pace until the beep. This workout will be very metabolically challenging. Train yourself to maximize recovery in the rest period. Reduce the load and reps if needed so you can complete the calories and squats in about 1 minute. Score the total reps of burpees.

PER: Metcon (AMRAP – Reps)

5 Rounds

in a 2 minute window complete:

15/12 Calorie Bike

9 DB Front Squats 50’s/35’s

AMRAP Burpees in remaining time

Rest 2 minutes
Scaling: this is an interval workout designed to increase your threshold capacity, meaning, if you are pacing you are not getting the full benefit. Sprint to the burpees and then strive to work at an uncomfortable pace until the beep. This workout will be very metabolically challenging. Train yourself to maximize recovery in the rest period. Reduce the load and reps if needed so you can complete the calories and squats in about 1 minute. Score the total reps of burpees.


You aint scared are you?

18.3

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CrossFit TFA – CrossFit

Warm-up

Warm-up (No Measure)

I. 5 minutes of Jump Rope practice

II. 3 Rounds

-10 PVC or empty BB OHS

-8 Kips or Jumping Pullups

-6 (3/3) Dumbbell Snatches

III. 10 minutes to practice and build OHS and Pull-ups/Muscle-ups

Metcon

FIT: Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

PER: Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

News

Tonight is the TFA Pool Party. We already have confirmation from Drake and Michelle Pfeifer!!! What other stars are showing up?!? Prizes for the best freestyle and belly flop of the diving board. Bring some food and drinks and lets have some fun!

Fast Jazz

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CrossFit TFA – CrossFit

Inspiration

“Perfection is not attainable. But if we chase perfection, we can catch excellence.”

-Vince Lombardi

Warm-up

Warm-up (No Measure)

I. Dynamic

II. MOB

-Calf

-Hamstring

III. take 7 minutes to warmup and practice each station with your team.

Metcon

Metcon (AMRAP – Reps)

Teams of 3-4

7 minute AMRAP

20m Sled Drag 225/155 on sled

7 minute AMRAP

20m Farmers Carry 70’s/53’s

7 minute AMRAP

20m Sprints

*rest 3 minutes between stations
20m will be performed 10mx10m. 20m = 1 rep. switch as needed.

News

Tomorrow at 8pm at Valley View is the TFA Pool Party. Bring some drinks and grub and your dope diving board moves!!!

Shades of Green

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CrossFit TFA – CrossFit

Inspiration

“A smooth sea never made a skilled sailor.”

-Franklin D. Roosevelt

Warm-up

Warm-up (No Measure)

I. Game Day

II. Coach led Rowing technique

Metcon

Metcon (5 Rounds for time)

Row 250 meters

Row 500 meters

Row 1,000 meters

Row 500 meters

Row 250 meters

Rest 1 minute between efforts.
Rest as little as possible between efforts for larger classes..

Scaling: the varying distances of the intervals offer a good opportunity to challenge your capacity at different power outputs. Go hard and develop your “different gears.” Score each effort for time (rd1= 250m, rd2= 500m…etc)

News

This Saturday is the ill-est Pool Party of the summer!!! Thats right its going to be so FRESH and so CLEAN that even Outkast can’t describe it. Be at Valley View Pool at 8pm!

Big Strict

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CrossFit TFA – CrossFit

Inspiration

“Let the light that shines within you be brighter than the one that shines on you.”

-Dabo Swinney

Warm-up

Warm-up (No Measure)

I.5 minutes of Triple or Double Under practice

II. MOB

-Lat/Triceps

-Chest

III. 3 Rounds

-20 second Hollow Hold

-20 second Superman Hold

-5 HRPU/HSPU (progress to more challenging level than you will use in metcon)

Metcon

FIT: Metcon (Time)

3 rounds for time of:

50 strict sit-ups

25 hand release pushups
Scaling: each round offers a large dose of both exercises, so plan on breaking them into multiple smaller sets. Drop the reps and modify the movements to something that is challenging but still allows you to keep moving.

PER: Metcon (Time)

3 rounds for time of:

50 strict situps

25 strict handstand push-ups
Scaling: this workout contains many reps of two high-skill movements. Each round offers a large dose of both exercises, so plan on breaking them into multiple smaller sets. Drop the reps and modify the movements to something that is challenging but still allows you to keep moving. Ex) strict reps until failure then kip the rest of the set…

Big Squat

By: 0

CrossFit TFA – CrossFit

Inspiration

“Life is ten percent what happens to you and ninety percent how you respond to it.”

-Lou Holtz

Warm-up

Warm-up (No Measure)

I. 3 Rounds

-20 second Plank

-10 Bootstraps

-5 Tuck Jumps

-5 Wall Squats

II. MOB

-Pigeon

-10 Press-ups with pause at top

III. take 5 minutes to drill in your Back Squat mechanics with light loads. pause 2-3 seconds in bottom of squat.

Weightlifting

Back Squat (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 back 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. Start light and progress to heavy. MUST HAVE SPOTTERS!

Skill

spend 5-10 minutes progressing your handstand and handstand walk

News

This Saturday is the ill-est Pool Party of the summer!!! Thats right its going to be so FRESH and so CLEAN that even Outkast can’t describe it. Be at Valley View Pool at 8pm!

Double Helen

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CrossFit TFA – CrossFit

Inspiration

“Every day, every second, every moment is a chance to excel. Don’t waste it.”

-Unknown

Warm-up

Warm-up (No Measure)

I. 5 minutes of Cardio

II. 3 Rounds

-15 Good Mornings w PVC

-10 Ring Rows

-15 second Samson stretch each side

III. take 7 minutes to practice your Pullup and Kettlebell Swing (OH) technique.

Metcon

FIT: Metcon (Time)

3 rounds for time of:

Run 800 meters

30 kettlebell swings 53/35

18 pull-ups
Scaling: Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Focus on when and where you are going to break/rest to ensure the intensity of each round remains high. Push hard on the the 800m runs. If needed reduce the reps and kettlebell weight to keep a fast steady pace and not lose the stimulus.

PER: Metcon (Time)

“Double Helen”

3 rounds for time of:

Run 800 meters

42 kettlebell swings 53/35

24 pull-ups
Scaling: Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Focus on when and where you are going to break/rest to ensure the intensity of each round remains high. Push hard on the the 800m runs. If needed reduce the reps and kettlebell weight to keep a fast steady pace and not lose the stimulus.

News

This Saturday is the ill-est Pool Party of the summer!!! Thats right its going to be so FRESH and so CLEAN that even Outkast can’t describe it. Be at Valley View Pool at 8pm!

18.2

By: 0

CrossFit TFA – CrossFit

Warm-up

Warm-up (No Measure)

I. Dynamic

II. 3 Rounds

-5 DB Squats (light to heavy)

-5 Burpees

-15 Jumping Jacks

III. 7 minutes to practice Cleans and gameplan your jumps for part A of the metcon.

Metcon

FIT: Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees (stepping burpees allowed)

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

PER: Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

ALL: Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Drakes New Album

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CrossFit TFA – CrossFit

Inspiration

“The reason most people do not recognize an opportunity when they meet it is because it usually goes around wearing overalls and looking like Hard Work.”

-Henry Dodd

Warm-up

Warm-up (No Measure)

I. Dynamic

II. 3 Rounds

-5/5 Bottoms Up Press

-10 Good Mornings

-20 second Plank

III. 10 minutes to practice and progress todays movements. Build to a moderate 3 rep for each movement.

Metcon

FIT: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

10 sumo deadlift high pulls

10 push presses

Men: 75 lb

Women: 55 lb.
Scaling: this weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes you longer than 1 minute.

PER: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

10 sumo deadlift high pulls

10 push presses

Men: 95 lb

Women: 65 lb
Scaling: this weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes you longer than 1 minute.

Mobility

ROMWOD after the metcon