CrossFit Adaptation

Sunday February 5, 2012

Curtis — Sat, 04 Feb 2012 17:38:41 +0000

Skills / Make Ups
(split jerks tomorrow)

__________

Nutritional Consulting with Lauren (M.S. Nutrition Education).
__________

Sign up for February Elements (starts tomorrow) here.

Contact us here if you are interested in Private Elements.
__________

There will be no 6:00 PM WOD, Yoga or Oly Worskhop/BB Club today.
__________

We will be closed next Sunday, all day, for construction.

Saturday, 4 Feb 2012

tim — Fri, 03 Feb 2012 23:57:27 +0000

50 Sit Ups
40 Push Ups
30 Box Jumps (24/20)
20 Pull Ups
10 Ring Dips
40 Sit Ups
30 Push Ups
20 Box Jumps
10 Pull Ups
30 Sit Ups
20 Push Ups
10 Box Jumps
20 Sit Ups
10 Push Ups
10 Sit Ups

Post time to comments.
__________

Nutritional Consulting with Lauren (M.S. Nutrition Education).
__________

Sign up for February Elements (starting next week) here.

Contact us here if you are interested in Private Elements.
__________

There will be no 6:00 PM WOD, Yoga or Oly Worskhop/BB Club this Sunday.

Friday February 3, 2012

Curtis — Fri, 03 Feb 2012 00:00:45 +0000

Front Squat
5-5-5-5-5
(55%-63%-70%-77%-85% of your 1RM)

~REST~

10 Rounds
3 Power Cleans (at 65% of your 1RM)
3 Burpees

Post weights and time to comments.
__________

Nutritional Consulting with Lauren (M.S. Nutrition Education).
__________

Sign up for February Elements (starting next week) here.

Contact us here if you are interested in Private Elements.
__________

There will be no 6:00 PM WOD, Yoga or Oly Worskhop this Sunday.

Thursday February 2, 2012

Curtis — Thu, 02 Feb 2012 01:00:15 +0000

Run 400m
100 KB Swings (1.5/1p)
Run 400m

~REST~

30 Hang Power Snatch (115/75)

Post times for both components to comments.
__________

Nutritional Consulting with Lauren (M.S. Nutrition Education) is here.
__________

Sign up for February Elements (starting next week) here.

Contact us here if you are interested in Private Elements.
__________

There will be no 6:00 PM WOD, Yoga or Oly Worskhop this Sunday.

Wednesday February 1, 2012

Curtis — Wed, 01 Feb 2012 00:00:10 +0000

7 Rounds
1 minute max effort Row
Rest 3 minutes between rounds

~REST~

Tabata Sit Ups

Post total distance and then total reps to comments.
__________

February focuses on building strength and coordination with heavy front squats and split jerks and then a 1 RM retest near the end of the month to gauge improvement. At the completion of this a similar mesocycle will begin, focusing on deadlifts and thrusters, after establishing 1 RM’s for these movements.

You’ll see that quite a few of the WODs for February have rest built into them with the goal of improving “max effort” – pushing to the highest levels and then allowing for rest before continuing.
__________

Nutritional Consulting with Lauren (M.S. Nutrition Education). Her website will be up tomorrow!
__________

Sign up for February Elements (starting next week) here.

Contact us here if you are interested in Private Elements.
__________

There will be no 6:00 PM WOD or Yoga this upcoming Sunday.

Tuesday January 31, 2012

Curtis — Tue, 31 Jan 2012 00:00:31 +0000

First year in our new space!

3 Rounds
40 Double Unders
40 Jumping Squats

~Rest exactly 5 mins~

2 Rounds
Max Dead Hang Pull Ups

Post time for first component and reps for second for each round of pull ups to comments.
__________

Nutritional Consulting with Lauren (M.S. Nutrition Education) is coming to CFA in February. Her website will be up this week.
__________

Sign up for February Elements (starting next week) here.

Contact us here if you are interested in Private Elements.

Monday January 30, 2012

Curtis — Sun, 29 Jan 2012 23:00:10 +0000

Split Jerk
1-1-1-1-1 (70%-77%-85%-93%-100% of your 1RM)

~REST~

AMRAP 7 minutes
7 Hang Snatch (115/75)
7 Power Clean and Jerk (115/75)

Post weights and rounds to comments.
__________

Nutritional Consulting with Lauren (M.S. Nutrition Education) is coming to CFA in February. Her website will be up soon.
__________

Sign up for February Elements here.

Contact us here if you are interested in Private Elements.

Sunday January 29, 2012

Curtis — Sat, 28 Jan 2012 23:00:42 +0000

Skills / Make Ups
(spoiler: jerks n’snatches tomorrow)

__________

Nutritional Consulting with Lauren (M.S. Nutrition Education) is coming to CFA in February. Her website will be up soon.
__________

Sign up for February Elements here.

Contact us here if you are interested in Private Elements.
__________

Olympic Lifting Workshop today at 1:00!

Saturday January 28, 2012

Curtis — Fri, 27 Jan 2012 23:00:59 +0000

Linsey, Sarah, Steve and Jason representing CFA at the Cold War Competition.

30 Overhead Lunges (45/35 plate)
25 Wall Balls (20/14)
20 Burpees
15 Med Ball Cleans (20/14)
10 Ring Dips
Run 800m
10 Ring Dips
15 Med Ball Cleans
20 Burpees
25 Wall Balls
30 Overhead Lunges

Post time to comments.
__________

Free WOD today at noon for prospective clients.
__________

Nutritional Consulting with Lauren (M.S. Nutrition Education) is coming to CFA in February. Her website will be up soon.
__________

Sign up for February Elements here.

Contact us here if you are interested in Private Elements.

Friday January 27, 2012

Curtis — Fri, 27 Jan 2012 00:00:12 +0000

21 Ring Push Ups
42 Box Jumps (24/20)
15 Ring Push Ups
30 Box Jumps
9 Ring Push Ups
18 Box Jumps

Post time to comments.
__________

No 6:30 PM WOD tonight!
__________

Nutritional Consulting with Lauren (M.S. Nutrition Education) is coming to CFA in February. Her website will be up soon.
__________

Sign up for February Elements here.

Contact us here if you are interested in Private Elements.
__________

Tonight — AndrewCFA and Amy D’s engagement party at CFA! Boozing will be preceded by a couples’ WOD. Either enlist a partner now or we’ll find one for you when you arrive. Kick off at 7:00.