CFW is hosting their annual holiday party on the evening of December 21st, from 7-11pm. Of course, bootcampers are welcome and encouraged to attend! It will be a great time. Please sign up on the sheet hanging on the display case in the lobby.
9 December 2013
EMOM for 10
5 dumbbell push press
5 dumbbell front squats
2 burpees holding dumbbells
We had two teams compete this weekend at the Cold War 3, and it was COLD! Both teams did great representing CFW in an amazing way as our teams always do. Charles, Jeremy, Sara Rich and Wendy finished in the top 20 of 40+ teams against some very strong competition in the RX Division. Brandon, Tristan, Daniel and Shannon brought home the scaled championship in dominating fashion. Above is a video of them winning the final WOD. Great work to both teams!
Also, Adam and Coach Yves represented CFW and CFHP on the national level at the American Open. Great work!
**Keep an eye on the CFW Facebook page for weather updates**
1RM Clean and Jerk
5 x 3 reps Conventional Deadlift (as heavy as possible)
I want to publicly thank the Eve, the Frasier family, CrossFit kids and everyone who wrote a card to the service members continuing to fight the fight overseas. I know first hand that these things matter when you receive them in the mail while deployed, especially during the holiday season. You guys definitely made someone happy by doing that and I appreciate you doing so. Yay! ok…
3 Of Sara’s favorite gymnastics moves. Come find out..
21, 18, 15, 12, 9, 6, 3
75/55 pounds is the weight. This should be a fast a furious all out effort which should put the top times in and around 5 minutes.
How did everyone do on the up and over the bar yesterday? I’d like to hear your experiences on this one…
I usually pass on the cliche Facebook posts about how you should treat others and mentally strong and blah blah blah but I read this one and most of them are good. I’m no expert and definitely don’t follow my own advice sometimes but I think it’s worth the read and maybe some application as well. Check it
Teams of two
4 minutes of:
After 4 minutes is up switch to 4 minutes of:
30 wall balls
After 4 minutes is up switch to 4 minutes of:
40 KB SDHP
* max reps in all 12 minutes is our score
There are two different ways to program workouts: time priority based workouts, and task priority based workouts. A task priority workout is done for time, or as fast as you can. For instance, doing a certain amount of rounds or reps is a task workout. For example: “Complete 5 rounds,” or “Complete 50 reps,” etc.
A time priority workout is usually an AMRAP. If you’re doing as many rounds or reps as possible in a given time cap, that’s a time priority workout.
You probably find you prefer one over the other. For many people, an AMRAP is a mental game, and you may find you tend to hold back for fear of “having to do these movements for so many more minutes!” When you’re doing a task priority workout, you may tend to think “after these reps I’m done, so let’s get them done quickly!”
Which do you prefer, and why?
7 November 2013
AMRAP in 20
5 push ups
10 standing lunges holding med ball
15 wall balls
Witnessed some serious work being done in the gym this week. There were a few WODs this week that pushed you physically as well as mentally. Specifically the Snatch WOD yesterday. It’s not only difficult to execute a good snatch when it’s a 1RM but no add in a little duress and see what happens. We aren’t always allotted the time necessary to recover before we have to pick something up that’s heavy. What did you notice that changed significantly in that WOD? I know the weight got super heavy really quick but, what happened mentally? *Hint, I kept on saying be deliberate and make it count…
5 Rounds for time
Run 1 Lap
10 OHS (115,75)
3 up and over a bar or rings ANYHOW!
**This means a ring muscle up, bar muscle up, gymnastic Kip, some of you have learned the glide kip in the gymnastics series as well. Try each and work on something you don’t know how to do.
Since the Saturday meet up with VA Runner went so well, we are arranging more of these community workouts. Some will be here at CFW, and some will be at VA Runner. Please stay tuned for those dates coming soon. It was a lot of fun, and I hope that we can get some of you to come out like last Saturday in support. I’ll keep you posted.
5 November 2013
***30 second sprint in between each exercise followed by 20 seconds rest
30 sec hollow rock to supermen
30 sec walking plank
30 sec V-ups
30 sec mountain climbers
Send good thoughts and strength to Adam T and Coach Evy Voltair as they take on the American Open this weekend in Dallas Texas competing in their respective weight classes against some of the best in the business. Good luck to both of you and we hope your hard work pays off.
On another Note. CFW’s Christmas Party info has been posted on our Facebook page. If you haven’t seen it the party is December 21st at 7pm. Sign up sheets are posted in the merchandise area of the gym. I better see some seriously ugly Christmas sweaters!!!
Hey ya’ll we got a great Google review from Kelly M, Mrs Rae Rae Roberts and Paul L the other day. I rarely check in on these honestly but, was pleased when I did. We love to get testimonials from you guys, in fact, we probably get two to three e-mails or Facebook posts weekly from someone telling us of their results or what they love about CFW. If you have something you’d like to share please don’t hold back we love getting these reviews and testimonials, it’s what we do this job for!! However, if you are thinking about writing a review I was told you do need a Google account. I don’t know what that takes, I’m sure less than 3 minutes and a computer. Either way, we love it so keep them coming and thank you!!
AMRAP in 10
3 Snatch (165, 115)
You might wonder from time to time why we do isometric exercises. First, what is an isometric exercise? An isometric exercise is any where the joint angle does not move, and force is applied while the muscle doesn’t lengthen or shorten. For example, a plank is a perfect example. There is tension on muscle, but you’re not moving through any range of motion. These types of exercises are beneficial for strengthen the stabilizer muscles. They are also great for modifying an exercise someone might not be able to do. If you can’t do a pull up, build up your ability to hang from the bar. Hanging is an isometric exercise that strengthen muscles that assist in pull ups. They also increase mental toughness. We all have had that mental battle while holding plank. Our brain tells us to drop but we know we can continue. So, let’s practice!
3 November 2013
Teams of 2:
100 1-arm dumbbell thrusters
*one person works while the other holds plank
100 sit ups
*one person works while the other holds the bottom of a med ball squat
100 1 count jumping lunges
*one person works while the other hangs from the bar
****Every OTHER minute on the minute, 3 burpees each