The Capital Affiliate League starts it’s first week of competition for the season and 4 CFW Teams are competing. They need every bit of your support to bring the trophies home. Three of our teams (Kips & Kilos, Ohana, and Woodbridge Masters) are headed to CrossFit Impavidus while our Upper Divison Team will be here at home. Competition begins at 1PM sharp. Please support our teams (especially the traveling teams).

TODAY: SAT, JULY 12, 2014

TEAMS OF 4

AMRAP IN 4 MINUTES
PARTNERS A/B – SQUAT CLEANS 165#/115#
PARTNERS C/D – WALL BALLS 20#/14#
-Then-
AMRAP IN 4 MINUTES
PARTNERS A/B – WALL BALLS 20#/14#
PARTNERS C/D – SQUAT CLEANS 165#/115#

REST 2 MINUTES

AMRAP IN 4 MINUTES
PARTNERS A/C – TOES TO BAR
PARTNERS B/D – UP & OVER BOX JUMPS 24″/20″
-Then-
AMRAP IN 4 MINUTES
PARTNERS A/C – UP & OVER BOX JUMPS 24″/20″
PARTNERS B/D – TOES TO BAR

*Please note that you switch partners after the rest period. Your score is the total number of reps completed by all members in all 4 AMRAPs.

“The weight is too heavy.” “I’m going to finish last.” “This workout is too hard!” “I won’t even make it past the warm up.” “I can’t believe I have to scale.”

I hear these comments several times a day. Often it’s just playful banter. Other times, it’s self destructive sabotage. When you tell yourself you can’t do something, you’re usually right. But it’s not because you can’t actually accomplish whatever task is in front of you. It’s because you were defeated at the thought of a challenge. Successful people see every challenge as an opportunity. They focus on their goal and do whatever is necessary to attain it.

A positive attitude can be all the difference it takes to finish a WOD, to PR, to get that first pull up, or even just to make it into the gym for the day. Whenever you find yourself sabotaging your performance, encourage yourself to keep going. Make small goals (sets of five reps, row 100m fast then 50m slow, 1 Clean & Jerk every 15 sec), accomplish it, then move to the next one. Don’t let anyone stand in your way.

TODAY: FRI, JULY 11, 2014

FIND 3 REP MAX BENCH PRESS

-Then-

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
CHEST TO BAR PULL UPS
*20 Meter Shuttle Run in between each set

Our strength cycle is over and you guys crushed life. So, that leaves us with two questions. The first one is where do we go from here? Most of you seemed to enjoy doing the strength cycle and the results are undeniable. Your CFW crew have some cool things cooked up for you to be applied in the near future but we’d honestly like to know, what would you like to see next? An Olympic Lifting cycle? An Upper Body Strength cycle? An Endurance cycle? Post in the comments what you’d like to see next.

The second question is how will you apply your newly gained strength?

TODAY: THURS, JULY 10, 2014

FOR TIME

200 DOUBLE UNDERS
DEADLIFT >10,000#/7,000#*
50 DUMBBELL THRUSTERS 45#/30#

*For the deadlift, you must decide what weight you will use and it can’t be changed once the clock starts. Men must accumulate more than 10,000#, women more 7,000#. Example, if a male chooses 225#, they must complete 45 reps (225# x 45reps = 10,125#). Please do this math BEFORE the clock starts.

We can’t say enough about how proud we are of you guys for the hard work you all endured over the past 2 1/2 months. But we almost don’t have to say anything. The proof is right there on the whiteboard. More than 70% of the gym PRd their Back Squat, some by 20-30lbs. And nearly all of those who didn’t get a new max matched their old number. That’s incredible considering how difficult it is to get the most out of your body on demand.

Today we’ll look to improve our Front Squat. Please consider all of the tips and techniques you used to improve your Back Squat.

TODAY: WEDS, JULY 9, 2014

30 MINUTES TO FIND YOUR NEW 1 REP MAX FRONT SQUAT

-Then-

FOR TIME

ROW 1000 METERS

It’s always interesting to see the different dynamics of each class. I thoroughly enjoy coaching each one and appreciate the often subtle nuances that differentiate each group. I thought I’d share some of my observations of what makes each class the coolest.

6AM: The members of the 6am Class OWN the 6am class. I often appear as a visitor to THEIR domain. They almost seem to have a secret society with their own language, cultural traits, and governing bodies. They are easily the most consistent class with the same faces day in and out. There are no excuses from this bunch. They wake up early to get their fitness done before sunrise.

9:30AM: You can’t let all of the smiles and hugs from this group fool you. This class may seem especially cheerful since it’s filled predominately with caring and loving Mothers but this class is tough as nails. When the clock starts, you can cut the competitive tension in the air with a knife. This group defines the community property of CrossFit. They are a group of people brought together by their desire of fitness, supporting and pushing each other to reach their goals.

3:30PM: The youngsters typically occupy this class (and the youngsters at heart). It’s very refreshing to get new insight and interpretations of the different aspects of class. Sometimes rebellious (and sometimes plays hooky), this class keeps me on my toes and completely engaged.

4:30PM: If you want to find the leading score for the day, it’s often written under “4:30″ on the whiteboard. The Firebreathers love the 4:30 class. This is not only great for themselves but they often help the beginners learn the meaning of Intensity and Virtuosity.

5:30PM: This class is often the most diverse and nothing makes the day more interesting than adding more flavor to the pot. There’s often a party atmosphere for this class. The work day is done and it’s time to do what we all “enjoy”. If you ever get the chance to workout with this bunch, be prepared to do a lot of laughing and maybe a little dancing.

6:30PM: This is the Wild Card group. Totally unpredictable. I’m never sure what to expect when I call in 6:30. Sometimes 3 people show up, sometimes 23. Sometimes the class won’t say a word. Other times, the neighbors complain about the noise. So you can never call this group “dull”.

7:30PM: If any class rivals 6AM for consistency, it’s the last class of the day. There is a certain kind of devotion you need if the last thing you do before bed is get fit. A selected few have this quality. I feel a kindred connection with this time slot because it’s the one I would frequent most when I was a member.

I strongly encourage all of you to show up at a different time than you typically do just for the experience if your schedule can accommodate it.

Post your comments of what makes your class the coolest.

This coming Saturday’s Weightlifting clinic is hosted by none other than CFW’s owner, Coach Dan. He’ll be explaining some of the subtle intricacies of the Clean & Jerk. If you’d like to participate, click on the link below. Capped at 8 people.

TODAY: TUES, JULY 8, 2014

FOR TIME

2 ROUNDS
50 ABMAT SIT UPS
25 RING PUSH UPS
-Then-
2 ROUNDS
15 PUSH JERKS 115#/75#
15 BOX JUMPS 24″/20″
-Then-
2 ROUNDS
RUN 400 METERS
15 WALL BALLS 20#/14#

If you’ve been playing along, you got your last 1 Rep Max Back Squat on Tues, Apr 22, 2014. After 10 weeks of specifically training your squat, it is time to retest.

Summoning the “true” maximal performance your body is fully capable of is an incredibly challenging task. There are so many variables that must align themselves to get every ounce of effort from you muscles and everything that’s attached to them. Your entire body needs to be prepared — your muscles need to be fully healed from your training. Your nervous system needs to be wide awake and ready to rock. Your head needs to be clear and focused. All of these things are affected by diet, sleep, and stress (physical & mental). This is precisely why we say “Your 1RM changes everyday.”And as many of you have experienced, a Powerlifting Max Effort is arguably more demanding of the central nervous system than it is to the muscloskeletal system. Being physiologically, neurologically, and psychologically “fresh” takes thorough planning.

But also keep in mind, CrossFit is about increasing your ability to perform when called upon. It’s about preparing yourself for the unknown and unknowable. Typically when we WOD, we have the luxury of knowing what’s going to be demanded of us (and sometimes decide if we’re prepared enough to take on that challenge). We know what our task is so take full advantage and prepare appropriately. Consider the following:

• Warm up thoroughly. You need every muscle “awake” to reach your full potential.
• Do light multiples before heavy singles. Allow your body to refamiliarize itself with the proper motor pattern.
• Gear up. Wear your weight belt to increase thoracic pressure and midline stability. Wear weightlifting or powerlifting shoes if you own them.
• DO NOT be afraid to fail. There’s an old adage you’ve heard us say: “You haven’t found your true 1RM until you’ve failed.”

TODAY: MON, JULY 7, 2014

30 MINUTES TO FIND YOUR NEW 1 REP MAX BACK SQUAT

-Then-

FOR TIME

100 KETTLEBELL SWINGS 53#/35#

*8 Air Squats EMOM (including at the start of the clock)

I have heard a lot of folks really wanting to attack their double under weakness.  Nobody really enjoys doing 500 single unders….am I right?  Today as you are working on developing your proficiency in doubles remember to focus on being smooth and not being in a rush, we will add speed to your doubles once you are more proficient.

Today: July 6th, 2014

10am:

Double Under Skill Work

-then-

EMOM for 8 mins

20 Double Unders (or have Coach Lloyd pick a manageable # for you – more or less)

8 Shoulder to OH (95/65)

11am:

5-4-3-2-1

Muscle Up

Ground to Overhead (185/125)

Thanks for coming out to celebrate the birth of our nation on July 4th.  It was amazing to see 50+ athletes working and encouraging each other throughout the WOD.  Also, a special thanks to those of you who brought food to share with the community.  Be safe tonight and enjoy some fireworks.

Today:  July 5th, 2014

Teams of 2 – 1 Athlete works while 1 Athlete executes bar hang

60 Cal Row

40 Wall Balls

20 Toes to Bar

10 Deadlifts (315/215)

20 Toes to Bar

40 Wall Balls

60 Cal Row

Today like our forefathers before us we will embrace the spirit of FREEDOM, band together as a community and fight against those who oppress us…those for us being the clock, fatigue and an unhealthy lifestyle.  We will work together in pairs to celebrate a few important years and moments in our nations founding.  Many important events led to the founding of our great nation but I have chosen a few to highlight as we refresh our spirit and belief in FREEDOM.  Follow along below…

Independence Day 2014- The United States of America celebrates its 238th Birthday!

***Only 1 WOD at 9am then a cookout to follow.  Bring Food and BYOB!

For Time: Pairs – 1 athlete works at a time

17 Burpee Box Jumps + 74 Lunges

* In honor of the year 1774 when the 1st Continental Congress met on Sept. 5th to discuss the passing of the Coercive Acts by the British Parliament.

17 Burpee Box Jumps + 75 HR Push Ups

*In honor of the year 1775 when the 2nd Continental Congress met beginning in the summer to manage the Revolutionary War effort.

17 Burpee Box Jumps + 76 KB Swings (70/53)

*In honor of the year 1776 in which a few important events occurred:

**The 2nd Continental Congress enacted the Lee Resolution declaring independence from the British Empire on July 2nd.

**They later went on to approve The United States Declaration of Independence on July 4th.

17 Burpee Box Jumps +83 Sit Ups

*In honor of the year 1783 in which The American Revolutionary War ended with the signing of The Treaty of Paris and The United States of America is recognized officially by the British government.

Check out the video above for some very useful mobilization techniques for squatting.  Many of us are very tight in the hips which can lead to a poor bottom position in all squats and valgus or collapsed knees.  Try some of these and other techniques to become more mobile as you execute your warm up sets.  Do a set, work on your mobility as you rest and then see if you feel a difference in the next set.  Maintain a strong position throughout your squat will be key to successful PR lifts next week.

Today:

1RM Hang Snatch

-then-

For Time

70 Air Squats

50 Pull Ups

30 Box Jumps

10 Handstand Push Ups