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Morelli and Joering EOW

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

Morelli and Joering EOW (AMRAP – Rounds and Reps)

18 minute AMRAP w partner

54 Wallballs

10 Deadlifts 225/135

29 Lateral Burpees Over Bar

16 Calorie Bike

39 Kettlebell Swings 70/53

2 Bar Muscle Ups

_________________

On 2/10/18, 2 men – partners – walked through a door. One was 54 years old, the other 39. One had 29 years of experience and the other 16 years; serving our community on our streets, in our schools and in our hearts.

Our hearts mourn the loss of Officers Anthony Morelli and Eric Joering. Our CrossFit friends and family throughout Central Ohio and beyond have asked for a workout to remember the service and sacrifice of these great men.

This End of Watch Hero WOD represents more than just numbers and dates – it is heavy, it is hard and the load is carried by two – together.

Rest well Tony and Eric…
1 works 1 rests. switch as needed.

News

Todays Agenda:

8am- HSPU Workshop

9am- Hero WOD

1030am- Shred

11am- HSPU Workshop for those unable to make 8am session

12pm- Bootcamp Kickoff event

5pm- Date Night (WOD-Pot Luck-Movie)


Fran

By: 0

CrossFit TFA – CrossFit

Inspiration

“I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain.”

-Frank Herbert

Warm-up

Warm-up (No Measure)

I. Dynamic

II. 3 Rounds

10 Passthroughs

10 Band Pull Parts

10 Thrusters (PVC)

III. take 5-7 minutes to warmup/practice Thrusters and Pullups (any progression)

Weightlifting

Thruster (5 minute EMOM 2 reps)

increase weight each round. build to heavier than you will use in metcon. does not need to be max set.

Metcon

FIT: Metcon (Time)

21-15-9

Thrusters 75/65

Pull-ups

PER: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Mobility

ROMWOD after class

News

Tomorrow’s HSPU workshop has been moved to 8am. If you are unable to attend I will stick around after Shred class to work with you and answer any questions.

Tomorrow at 5pm is DATE WOD!!! We will do a quick partner WOD, grub down on some Pot Luck declicioso (bring food), and then watch a movie (Date Night). Its going to be amazing!

***Events***

February 17th- Handstand Pushup Workshop @8am

February 17th- Date WOD @5pm- https://www.facebook.com/events/377982049295687/

February 24th- Barbell Cycling Workshop @8am

February 22nd- March 26- 2018 CrossFit Open

Hold and Then Max It

By: 0

CrossFit TFA – CrossFit

Inspiration

“He who believes is strong; he who doubts is weak. Strong convictions precede great actions.”

-Louisa May Alcott

Warm-up

Warm-up (No Measure)

Game Day

Metcon

FIT: Metcon (AMRAP – Reps)

A. 4 sets to accumulate max reps:

20 second Hollow Hold then without dropping max reps of Hollow Rock

B. 4 sets to accumulate max reps:

20 second max Active Hang then max reps of Strict Knee Tucks to target
perform all sets of A before going to B. rest as needed between sets.

PER: Metcon (AMRAP – Reps)

A. 4 sets to accumulate max reps:

20 second Hollow Hold then without dropping max reps of Hollow Rock

B. 4 sets to accumulate max reps:

20 second max Active Hang then max reps of Strict Toes to Bar
perform all sets of A before going to B. rest as needed between sets.

News

Saturdays HSPU workshop has been moved to 8am. If you are unable to attend I will stick around after Shred class to work with you and answer any questions.

Saturday at 5pm is DATE WOD!!! We will do a quick partner WOD, grub down on some Pot Luck declicioso (bring food), and then watch a movie (Date Night). Its going to be amazing!

***Events***

February 17th- Handstand Pushup Workshop @8am

February 17th- Date WOD @5pm- https://www.facebook.com/events/377982049295687/

February 24th- Barbell Cycling Workshop @8am

February 22nd- March 26- 2018 CrossFit Open


Alec joined the 400b club!!! Awesome work Al!

1RM Back Squat

By: 0

CrossFit TFA – CrossFit

Inspiration

“The best thing to hold onto in life is each other.”

-Audrey Hepburn

Warm-up

Squat Therapy (No Measure)

Squat Therapy: Wall Squats

-maintain neutral spine

-weight in heels

-knees track inline with toes

-squat full depth

level 1: elbows locked overhead, squat to ball.

level 2: elbows locked overhead, squat full depth without ball

level 3: OHS therapy using rig

Perform 5 squats per set with a 5 second decent to bottom position. Practice these drills for 5-10 minutes

III. Begin warming up Back Squats

Weightlifting

Back Squat (est 1RM)

build to a 1RM for the day. make sure you are resting approximately 2-3 minutes between working sets.

MUST HAVE SPOTTERS!

Cashout

Coaches/Class choice

News

Saturdays HSPU workshop has been moved to 8am. If you are unable to attend I will stick around after Shred class to work with you and answer any questions.

Saturday at 5pm is DATE WOD!!! We will do a quick partner WOD, grub down on some Pot Luck declicioso (bring food), and then watch a movie (Date Night). Its going to be amazing!

***Events***

February 17th- Handstand Pushup Workshop @8am

February 17th- Date WOD @5pm- https://www.facebook.com/events/377982049295687/

February 24th- Barbell Cycling Workshop @8am

February 22nd- March 26- 2018 CrossFit Open


Happy Valentines Day!!!

Gravitational Pull

By: 0

CrossFit TFA – CrossFit

Inspiration

“You will never reach your destination if you stop and throw stones at every dog that barks.”

-Winston Churchill

Warm-up

Warm-up (No Measure)

I. Dynamic

II. Mobility

Chest/Tricep stretch

Calf Stretch

III. 3 Rounds

20 seconds of DU/attempts

5 HRPU/HSPU

Metcon

Metcon (Time)

2 Rounds

20 HRPU

40 Burpees

100 Alternating Single Unders

Metcon (Time)

2 Rounds

20 HSPU

40 Burpees

100 Double Unders

Mobility

ROMWOD

News

***Events***

February 17th- Handstand Pushup Workshop @8am

February 17th- Date WOD- https://www.facebook.com/events/377982049295687/

February 24th- Barbell Cycling Workshop @8am

February 22nd- March 26- 2018 CrossFit Open

Bunch Snatch

By: 0

CrossFit TFA – CrossFit

Inspiration

“Impossible is just a word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is potential. Impossible is temporary. Impossible is nothing.”

-Muhammad Ali

Warm-up

Warm-up (No Measure)

I. 5 minutes of Cardio

II. 3 Rounds

10 Passthroughs

10 Band Pull Aparts

10 Cuban Press

III. Coach led Snatch progression (PVC)

-hang muscle snatch

-hang power

-hang snatch (full)

Weightlifting

use todays weightlifting section to practice executing technique perfectly. don’t get lost chasing the weight of the bar. weight will always follow form. Have Fun!

Muscle Snatch (3-3-3-3)

00:00-05:00 build to a heavy 3 rep from the Hang position

Hang Power Snatch (2-2-2-2)

05:00-10:00 build to a heavy 2 rep

Hang Snatch (1-1-1-1)

10:00-15:00 build to a heavy 1 rep

Metcon

1000m Row (Time)

Max Effort 1000m Row

News

***Events***

February 17th- Handstand Pushup Workshop @11am

February 17th- Date WOD- https://www.facebook.com/events/377982049295687/

February 24th- Barbell Cycling Workshop @8am

February 22nd- March 26- 2018 CrossFit Open

Goburpunder

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 and Reps)

25 minute AMRAP w partner

8x10m Goblet Carry 70/53

16 Burpees

32 Double Unders (each)
1 works, 1 rests. split reps and switch as needed. both do 32 DU.

15in15

By: 0

CrossFit TFA – CrossFit

Inspiration

“Whenever you want to achieve something, keep your eyes open, concentrate, and make sure you know exactly what it is you want. No one can hit their target with their eyes closed.”

-Paulo Coelho

Warm-up

Warm-up (No Measure)

I. Dynamic

II. Coach led Clean and Jerk Drills

CLEAN

-driving through the floor

-contacting the thigh

-stable catch position

JERK

-vertical dip

-push under the bar

-stable catch position

III. begin practicing Clean and Jerk

Weightlifting

Clean and Jerk (10 minutes to find a heavy 1 rep)

full (squat) clean and jerk (any style)

Metcon

Metcon (Time)

15 Rounds

3 Deadlifts

2 Squat Cleans

1 Jerk (any style)

*RX 75% of WL

(15min cap)
score your weight in notes. if you do not make the time cap add 1 second per rep not completed.

Mobility

ROMWOD

News

Tonight is the TFA Open Draft at 630pm! We are close to 70 athletes registered! Don’t miss out on the fun tonight and all Open season.

Eat Lift Live 2.0 will be starting Monday. This nutritional program is open to all TFA athletes. We recommend that you want to increase muscle mass, decrease body fat, have performance improvements, and live a healthier life. If that sounds like something you would enjoy, then 2.0 is totally you!

***Events***

February 9th- TFA Intramural Open Live Draft @630pm

February 10th- Kipping Movements Workshop @8am

February 17th- Handstand Pushup Workshop @11am

February 17th- Date WOD- https://www.facebook.com/events/377982049295687/

February 24th- Barbell Cycling Workshop @8am

February 22nd- March 26- 2018 CrossFit Open

Battlebata

By: 0

CrossFit TFA – CrossFit

Inspiration

“Patience is the support of weakness; impatience the ruin of strength.”

-Charles Caleb Colton

Warm-up

Warm-up (No Measure)

Game Day

then Shoulder Warmup:

3 Rounds

15 Passthroughs

15 Band Pull Aparts

10 Ring Rows/Kips/Pullups

Skill

Metcon (Time)

Choose 1:

10x3UB Bar MU

10x3UB C2B

10x3UB Strict Pullups

10x3UB Pullups

(7min cap)
repeat from 1.16, 1.25

*choose the highest level you can complete 3UB reps. if you completed all sets last time, add 1 rep per set, or move up.

SCALING/PROGRESSING: the goal is to advance the movement. if you can perform 1-2 reps of the next level movement, do so. if you modify reps, or don’t make the time cap, score your total reps completed in your notes so you can try to increase next time.

Metcon

Metcon (AMRAP – Reps)

Tabata Intervals

Battling Rope Slams

Hollow Rocks

Grasshoppers (l+r=1)

L-sit (seconds)
8x 20 seconds of work followed by 10 seconds of rest. score the lowest interval of each movement.

News

Eat Lift Live 2.0: Sign up to be part of 2.0 at the whiteboard. 2.0 is less of a nutrition challenge and focused more on developing healthy nutritional skills for the long haul…life. 2.0 will feature individual coaching consultations, small group meetings, and the same support and accountability formats that 1.0 featured. $10 per month. Please sign up by Friday to take advantage of this program.

***Events***

February 9th- TFA Intramural Open Live Draft @630pm

February 10th- Kipping Movements Workshop @8am

February 17th- Handstand Pushup Workshop @11am

February 17th- Date WOD- https://www.facebook.com/events/377982049295687/

February 24th- Barbell Cycling Workshop @8am

February 22nd- March 26- 2018 CrossFit Open

Turn It To 11

By: 0

CrossFit TFA – CrossFit

Inspiration

“Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.”

-Harriet Tubman

Warm-up

Squat Therapy (No Measure)

Squat Therapy: Wall Squats

-maintain neutral spine

-weight in heels

-knees track inline with toes

-squat full depth

level 1: elbows locked overhead, squat to ball.

level 2: elbows locked overhead, squat full depth without ball

level 3: OHS therapy using rig

Perform 5 squats per set with a 5 second decent to bottom position. Practice these drills for 5-10 minutes

III. Begin warming up Back Squats

Weightlifting

Back Squat (3-3-2-2-1)

try to add weight each set. next week will be our max out week. today should be heavy (92-95%).

Cashout

Coaches/Class Choice

News

Eat Lift Live 2.0: Sign up to be part of 2.0 at the front desk. 2.0 is less of a nutrition challenge and focused more on developing healthy nutritional skills for the long haul…life. 2.0 will feature individual coaching consultations, small group meetings, and the same support and accountability formats that 1.0 featured. $10 per month. Please sign up by Friday to take advantage of this program.

***Events***

February 9th- TFA Intramural Open Live Draft @630pm

February 10th- Kipping Movements Workshop @8am

February 17th- Handstand Pushup Workshop @11am

February 17th- Date WOD- https://www.facebook.com/events/377982049295687/

February 24th- Barbell Cycling Workshop @8am

February 22nd- March 26- 2018 CrossFit Open