Blog Search

Crab Grass

By: 0

CrossFit TFA – CrossFit

Inspiration

“A strong anvil does not fear the hammer.”

-Charles Spurgeon

Warm-up

Warm-up (No Measure)

Game Day

Metcon

Metcon (Time)

Run 1 mile

100 sit-ups

Bike 2 miles

100 sit-ups
Scaling: 
try for a hard push on the run and bike and steady pace on the sit-ups. If you generally scale running workouts, modify the length of the run and use jogging or even fast walking if needed. Cut the sit-up reps back to a number that is manageable.

News

Monday is Murph!!! We we have a 9am session only. Come early to sign up for a heat. Typically heats run every 20 minutes. Last year was the biggest event yet, CAN WE BREAK THE RECORD THIS YEAR?!?! Grab some friends, bring some grub and drinkable, and lets have some fun!

Frosting

By: 0

CrossFit TFA – CrossFit

Inspiration

“You are what you eat, so don’t be fast, cheap, easy or fake.”

-Morning Chalk Up

Warm-up

Warm-up (No Measure)

I. 5 minutes of Cardio

II. MOB

-Chest

-Lat/Triceps

-Pigeon

III. review and prep for Skill section

Skill

Metcon (No Measure)

10 minutes at conversation pace, focusing on perfecting the movement:

FIT:

10 PVC or BB OHS (progress to clean grip)

3-5 HRPU (scale to rig, add deficit if more intensity is needed)

30 second Plank

1 Rope Climb (floor to standing-12ft, 15ft, legless)

PER:

10 PVC or BB OHS (progress to clean grip)

1-3 HSPU (scale to boxes or add deficit if more intensity is needed)

30 second Plank

1 Rope Climb (floor to standing-12ft, 15ft, legless)

Metcon

FIT: Metcon (Time)

3 Rounds

21 Calorie Row 


18 Hand Release Pushups


2 Rope Climbs, 12ft
Scaling
: modify the exercises as needed so you can push yourself throughout the workout. For today, scale the HSPU reps and the Rope Climbs or choose easier movement options so you can keep moving during the workout. Scale 2:1 floor to standing rope climbs. If all rowers are taken, you may ski 1:1.

PER: Metcon (Time)

3 Rounds

21 Calorie Row 


12 HSPU

3 Rope Climbs, 15ft
Scaling
: modify the exercises as needed so you can push yourself throughout the workout. For today, scale the HSPU reps and the Rope Climbs or choose easier movement options so you can keep moving during the workout. Scale 2:1 floor to standing rope climbs. If all rowers are taken, you may ski 1:1.

News

Monday is Murph!!! We we have a 9am session only. Come early to sign up for a heat. Typically heats run every 20 minutes. Last year was the biggest event yet, CAN WE BREAK THE RECORD THIS YEAR?!?! Grab some friends, bring some grub and drinkable, and lets have some fun!

18.Zero

By: 0

CrossFit TFA – CrossFit

Inspiration

“As long as we persevere and endure, we can get anything we want.”

-Mike Tyson

Warm-up

Warm-up (No Measure)

I. MOB

-Coach led Foam Rolling drills

II. Round 1

-10sec Hollow Hold

-10sec Superman Hold

-10 Deep Squat Reaches

Round 2

-10sec Hollow Hold from rig

-10sec Superman Hold from rig

-10 Deep Squat Reaches

Round 3

-10 Kips

-10 Deep Squat Reaches

Skill

Metcon (No Measure)

10 minutes working at a conversation pace, focusing on perfecting the movement:

10 Band Pull Aparts

5-10 Strict Knee Tucks or T2B (large unbroken sets)

5 Right Arm Snatches + 50ft OH Carry

5 Left Arm Snatches + 50ft OH Carry

Metcon

FIT: Metcon (Time)

21-15-9

Dumbbell Snatches 35/20

Burpees Over the Dumbbell
Scaling: Choose a dumbbell weight that allows you to move quickly throughout the WOD. There should be very little, if any, resting in this workout. You may step over the dumbbell in the burpee.

PER: CrossFit Games Open 18.zero (Time)

21-15-9

Dumbbell Snatches 50/35

Burpees Jumping Over the Dumbbells
To learn more about CrossFit Games Open 18.zero click here
Scaling: Choose a dumbbell weight that allows you to move quickly throughout the WOD. There should be very little, if any, resting in this workout. RX must jump over the dumbbell in the burpee.

News

Monday is Murph!!! We we have a 9am session only. Come early to sign up for a heat. Typically heats run every 20 minutes. Last year was the biggest event yet, CAN WE BREAK THE RECORD THIS YEAR?!?! Grab some friends, bring some grub and drinkable, and lets have some fun!


Push Press for Breakfast.

Weightlifters Cardio

By: 0

CrossFit TFA – CrossFit

Inspiration

“Endurance is not just the ability to bear a hard thing, but to turn it into glory.”

-William Barclay

Warm-up

Warm-up (No Measure)

I. 5 minutes of Cardio

II. Front Rack/OH MOB

-Overhead Banded

-Wrist

-Barbell Rack stretch

III. begin WL warmup

Weightlifting

Metcon (Weight)

7 minute EMOM

1 Clean + 2 Push Press
start light and build to a heavy set. use this time to practice both the clean and the push press technique.

Metcon

FIT: Metcon (Time)

21-15-9

Push Press 
95/65

Power Cleans 95/65
Scaling: 
this is a quick, moderately heavy weightlifting workout. Reduce the load to a weight that allows you to push the pace and challenge your metabolic capacity.

PER: Metcon (Time)

21-15-9

Push Press 
135/95

Power Cleans 135/95
Scaling
: this is a quick, moderately heavy weightlifting workout. Reduce the load to a weight that allows you to push the pace and challenge your metabolic capacity.

Shrimp and Grits

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 – Reps)

3 Rounds in teams of 3

A) Each person attempts 45 seconds max reps Bench Press 135/85 (partners spot)

*15 seconds rest between each person

B) Each person attempts 45 seconds max reps Back Squats 135/85 (from rack/partners spot)

*15 seconds rest between each person

C) Each person attempts 45 seconds max reps Bar Over Burpees

*15 seconds rest between each person

**2 minute rest between rounds
score total reps of all 3 stations.

Scaling: Todays WOD is all about the muscle pump. While your lungs may feel is some, our goal today are large sets of reps within the 45 seconds. You may rack the bar as needed and then pick up where you left off. Use a weight that is light enough for you to do at least 10-12 reps on the Bench Press and 10-15 reps on the Back Squat. Use one bar per team but may add/subject weight as needed for each person in the rest period. Use teamwork. CRUSH IT!!!

Eva

By: 0

CrossFit TFA – CrossFit

Inspiration

“Acceptance is an inner state of humility achieved only after a period of grueling and thorough hard work. Falling flat on your face and then getting up for more.”

-Joe Manganiello

Warm-up

Warm-up (No Measure)

I. Dynamic

II. MOB

-Banded Lat/Bicep

-Chest

III. 3 Rounds

-100m Run

-4 Pullups

-8 KBS

Metcon

FIT: Metcon (Time)

4 rounds

800m Run

30 Kettlebell Swings 53/35

30 Pull-ups
Scaling: 
This is a long workout—30-plus minutes. Reduce the volume and/or go lighter, but anticipate breaking each exercise into several sets. This conditioning piece is a great prep for Murph. Today we will use a 40 minute cap. FIT pacing = 10 minutes per round. PER pacing = 8 minutes per round.

PER: Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Scaling: 
This is a long workout—30-plus minutes. Reduce the volume and/or go lighter, but anticipate breaking each exercise into several sets. This conditioning piece is a great prep for Murph. Today we will use a 40 minute cap. FIT pacing = 10 minutes per round. PER pacing = 8 minutes per round.

Tanks

By: 0

CrossFit TFA – CrossFit

Inspiration

“Families are the compass that guides us. They are the inspiration to reach great heights, and our comfort when we occasionally falter.”

-Brad Henry

Warm-up

Warm-up (No Measure)

Game Day

Metcon

FIT: Metcon (Time)

For time:


10 Ring Dips


25 Thrusters
55/45

1000m Row


25 Thrusters
55/45

10 Ring Dips
Scaling
: Challenge your strength level with the dips so that you cannot complete all 10 reps UB. Scale Rings-Matador-Box-Parallette. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.

PER: Metcon (Time)

For time:


10 Ring Muscle-ups


25 Thrusters
75/55

1000m Row


25 Thrusters
75/55

10 Ring Muscle-ups
Scaling
: Reduce the number of muscle up reps so that the workload is manageable. If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.

Overhead Overhead Overhead

By: 0

CrossFit TFA – CrossFit

Inspiration

“The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.”

-Greg Glassman

Warm-up

Warm-up (No Measure)

I. 5 minutes of Cardio

II. OHS MOB

-ankle test: can you squat full depth with feet together?

-hip flexor test: can you get torso upright in deep lunge?

-thoracic ext test: can you extend upback without overextending lower back?

III. OHS therapy

-slow controlled OHS with pause (PVC)

-OHS against rig

–slow controlled OHS with pause (barbell)

Weightlifting

Behind the Neck Push Press (3-3-3)

use this time to practice the transition from the back to overhead. this is not about weight/score.

Overhead Squat (3-3-3-3-3)

The OHS is the goat of many. If this is your weakness do not worry about how much you are lifting but rather working with a Coach to develop a program for you to improve your positioning and movement. Its what we love to do 😉


TFA Kids Club tonight at 530pm!!!

You Me and Fitteen

By: 0

CrossFit TFA – CrossFit

Inspiration

A smile can make the WOD and your mood better.

“Group workouts can have a couple of mental advantages over solo workouts. While it’s true that working out releases endorphins (think of all of that talk of a runner’s highs), a group setting can lead to the release of endorphins outside of just physical exertion,” says Ford. “One way is through smiling. Smiling has been shown to increase endorphin levels in studies. So when you’re in a great class or with a great bunch of people working out, that kind of conviviality can really make you feel great outside of just your runner’s high. An added benefit of this mood boost is that when you’re pushing yourself hard and struggling through more difficult parts of your workout you’ll feel better and more energized to complete the exercises.”

-Source: https://www.nbcnews.com/better/health/why-you-should-work-out-crowd-ncna798936

Warm-up

Warm-up (No Measure)

I. Dynamic

II. MOB

-Shoulder Box stretch

-Hamstring

-Pigeon on box

III. Coach led Push Jerk drills

-7 minutes to build to heavy 3 rep for the day

Metcon

FIT: Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP in teams of 2-3

100 Calorie Bike

75 Push Jerk 95/65

50 Burpee Box Overs 24/20
*switch as needed. burpee any style and may step up

430 class will work with the Special Olympics Powerlifting team

Scaling: Working with a partner or in teams allows us to train at higher intensities than normal which mean great GAINS for us! Scale the time you work, weight, or height of the box if needed, but do not scale your intensity. When its your time to work, work hard, work fast, and when you are resting focus on recovering and breathing to bring your heart rate down. Strive to keep the Push Jerk and not a Push Press or Strict Press. Crush It!!!

PER: Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP in teams of 2-3

100 Calorie Bike

75 Push Jerk 135/85

50 Burpee Box Overs 24/20
*switch as needed. RX must use Open Burpee standard and jump.

430 class will work with the Special Olympics Powerlifting team

Scaling: Working with a partner or in teams allows us to train at higher intensities than normal which mean great GAINS for us! Scale the time you work, weight, or height of the box if needed, but do not scale your intensity. When its your time to work, work hard, work fast, and when you are resting focus on recovering and breathing to bring your heart rate down. Strive to keep the Push Jerk and not a Push Press or Strict Press. Crush It!!!

Marching in Place

By: 0

CrossFit TFA – CrossFit

Inspiration

Use your friends to push you to new GAINS!

“Group settings can lead to a positive competitiveness. For instance, wanting to keep up with those around you can make you push yourself harder than you would on your own,” says John Ford, certified exercise physiologist, who runs JKF Fitness & Health in New York City. “Seeing what others are capable of doing can inspire you to do more. I’ve personally had this experience: Watching others made me realize I had put some mental barriers up to pushing harder or trying different exercises/routines.”

-Source: https://www.nbcnews.com/better/health/why-you-should-work-out-crowd-ncna798936

Warm-up

Warm-up (No Measure)

I. 5 minutes of Cardio

II. MOB

-Calf

-Couch

-Hip Flexor

III. Coach led Medball Clean drills

-DL

-“toss”

– catch/”jump down”

Metcon

FIT: Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

20 Medicine-Ball Cleans
 20/14

120 Alternating Singles
Scaling: 
Today is not a sprint. Find a pace that allows you to balance your work:rest ratio. Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of single unders is also high in this conditioning workout. If you can do double under opt for those but reduce the reps so you can keep moving and don’t stall on the rope.

PER: Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

20 Medicine-Ball Cleans
 20/14

60 Double Unders
Scaling: Today is not a sprint. Find a pace that allows you to balance your work:rest ratio. 
Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don’t stall on the rope.

News

Get your Murph shirt order in today! Orders are being placed tomorrow. Murph is Monday May 28th. Are you doing Murph with a team, partner, or individual this year? Let us know: https://www.facebook.com/events/1761512797249003/