12.23.17 | CrossFit, Open Gym, and Youth Athletic Development.

Programming Notes.
> Be sure to register today for the final three specialty workouts of 2017:
– Saturday, Dec. 23, 12 Days of Christmas
– Tuesday, Dec. 26, Christmas Gone Bad
– Saturday Dec. 30, Countdown to 2018 EAD | CFAH Style
– No classes on Monday, Dec. 25 or Monday, Jan 1.
> “Spiderman” is one of the more challenging movements in the EAD | CFAH Dynamic Warm Up. Here, Nic G shows us how it’s done. But not all athletes look like Nic (yet). Check out a nifty “Spiderman” modification in this week’s Performance Enhancement Technique.

CrossFit
“12 Days of Christmas”
1. Deadlift (225/155)
2. Box jumps (24/20)
3. Knees to Elbows
4. Ring dips
5. Wall balls (20/14)
6. Burpees
7. Pull-ups
8. Ab mat Sit-ups
9. Double Unders(4:1)
10. KBS (53/35)
11. Goblet squats (53/35)
12. 100m row (12×100=1200m total)

This workout is done like the song “12 days of Christmas”.
Start with 1 deadlift, then
2 box jumps and 1 deadlift, then
3 knees to elbows, 2 box jumps, and 1 deadlift, etc….

Open Gym, 7 a.m. – 10 a.m.

Youth Athletic Development
The younger Primary School students join Coach Web at 10:15 a.m. for Strength and Conditioning Work.

December 23 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Open Gym and Youth Athletic Development athletes.

12.22.17 | CrossFit, Strength & Conditioning, Open Gym, and Boot Camp.

Programming Notes.

  • Be sure to register today for the final three specialty workouts of 2017:
    • Saturday, Dec. 23, 12 Days of Christmas
    • Tuesday, Dec. 26, Christmas Gone Bad
    • Saturday Dec. 30, Countdown to 2018 EAD | CFAH Style
  • No classes on Monday, Dec. 25 or Monday, Jan 1.
  • “Spiderman” is one of the more challenging movements in the EAD | CFAH Dynamic Warm Up. Here, Nic G shows us how it’s done. But not all athletes look like Nic (yet). Check out a nifty “Spiderman” modification in this week’s Performance Enhancement Technique.

CrossFit
Strength:
Crossover Carry 5×1
:45 Plank hold between laps

2 HSPU
10 OHS (95/65)
3 HSPU
8 OHS (115/75)
4 HSPU
6 OHS (135/95)
5 HSPU
4 OHS (155/105)
6 HSPU
2 OHS (185/125)

Strength & Conditioning
Front Squat 3 x 5
Bench 3 x 5
GHD Complex 3 x AMAP
Chin ups 3 x AMAP

Accessory and/or skill work

Stretch/Mobility work

Boot Camp
Join Coach Sammy Jo at 4:30 p.m. for Festive Friday.

Open Gym
For existing EAD/CFAH athletes

Free Class Challenge
Encourage your peeps to join us on Wednesday at 6:45 p.m. or Saturday at 9 a.m. Register now.

December 22 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Open Gym athletes.

Performance Enhancement Technique | Spiderman Crawl Modification.

EAD | CFAH resident physical therapist Chris Arce and Coach Karen demonstrate a Spiderman Crawl modification.

 

EAD | CFAH resident PT Chris Arce & Coach Karen demonstrate a modification to the Spiderman Crawl in this week’s Performance Enhancement Technique video.

The Spiderman Crawl is one of the more challenging movements in the EAD | CFAH Dynamic Warm Up. Some athletes skip the Spiderman Crawl in fear of holding up the line. Or, they replace the movement with a hybrid of a high hip Spiderman and Bear Crawl.

Instead, athletes working to develop a full Spiderman Crawl should try the modified version demonstrated in this week’s Performance Enhancement Technique video.

Step out of the Dynamic Warm Up line and complete 8 – 10 repetitions per leg of the modification until you master the movement.

The Spiderman Crawl helps improve hip extension, shoulder stability, core strength, and overall coordination. Be sure to see Chris or an EAD | CFAH Performance Coach if you have questions about this week’s PET.

Check out EAD | CFAH athlete Nic G demonstrating the fully-developed Spiderman Crawl.

 

12.19.17 | CrossFit, Strength Conditioning, Boot Camp, Open Gym, and Training Essentials.

The 9 a.m., Winter Wonderland WOD crew.

Programming Notes.

  • Be sure to register today for the final three specialty workouts of 2017:
    • Saturday, Dec. 23, 12 Days of Christmas
    • Tuesday, Dec. 26, Christmas Gone Bad
    • Saturday Dec. 30, Countdown to 2018 EAD | CFAH Style
  • No classes on Monday, Dec. 25 or Monday, Jan 1.
  • “Spiderman” is one of the more challenging movements in the EAD | CFAH Dynamic Warm Up. Here, Nic G shows us how it’s done. But not all athletes look like Nic (yet). Check out a nifty “Spiderman” modification in this week’s Performance Enhancement Technique.

CrossFit
Strength | Push Press 3-3-3-3-3 (Increase weight each set; rest up to 60 seconds between sets)

MetCon | For Total Reps
Tabata
Strict Pull Ups
Ball Slams
Rest 1:00
+
4 minute Row for Calories
Rest 1:00
+
Tabata
Close Grip Push Ups
KB Swings (53 / 35)
Rest 1:00
+
4 minute Row for Calories

Strength & Conditioning
Front Squat 3 x 5
Bench 3 x 5
GHD Complex 3 x AMAP
Chin Ups 3 x AMAP

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Kate at 9:30 a.m. or Coach Karen at 4:30 p.m. for Triumphant Tuesday.

Open Gym
Make up a missed workout or work mobility on your own at 9:30 a.m. – 10:30 a.m., Noon – 1 p.m., or 4:30 p.m. – 7:30 p.m.

Training Essentials
Week #1, Class #2

Free Class Challenge | Wednesday at 6:45 p.m. or Saturday at 9 a.m.
Encourage the peeps in your life to check us out. Register now.

December 19 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Open Gym, or Training Essentials athletes.

12.16.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, Open Gym, and Youth Athletic Development.

The Winter Wonderland WOD is featured at today’s 7 a.m. CrossFit + Rowing Boot Camp, and the 9 a.m., CrossFit class.


Programming Notes.

7 a.m. Rowing Boot Camp + 7 a.m. & 9 a.m. CrossFit
Winter Wonderland WOD | For Burpee / 1000m Time, AMRAP Score, Total Meters
CrossFit: 100 Team Burpees (Blizzard Style) | Rowing Boot Camp: 1000m Row
+
25 Minute AMRAP | Blizzard Style for Total Reps
10 MB Anchored Sit Ups
10 HR Push Ups
10 Lunge Steps
10 MB G2OH (15 / 30)
10 Box Jumps / Steps (16 / 20)
+
7 Minute Team Row for Max Meters (one ERG / team)

Strength & Conditioning
Note. The remainder of December programming will track with the Fall programming. The first Strength & Conditioning Cycle of 2018 will start the week of January 1.

Back Squat 3 x 5

Press 3 x 5

Power Clean 4 x 3

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Sammy Jo for Saturday Smackdown

Open Gym, 7 a.m. – 10 a.m.

Youth Athletic Development
The younger Primary School students join Coach Web at 10:15 a.m. for Strength and Conditioning Work.

Free Class Challenge
Sorry … No Free Class Challenge today. Please encourage your peeps to join us next week!

December 16 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

12.15.17 | CrossFit, Strength & Conditioning, Boot Camp, and Open Gym.

Programming Notes.

CrossFit
Strength | Bench Press 6 x 4 (build) + ATW Planks 6 x 6 / Side

MetCon | For Time
20 Thrusters (75 / 55)
20 RDLs (75 / 55)
20m Frog Hop Burpees
40 Thrusters (45 / 35)
40 RDLs (45 / 35)
40m Frog Bop Burpees

Strength & Conditioning
Note. The remainder of December programming will track with the Fall programming. The first Strength & Conditioning Cycle of 2018 will start the week of January 1.
Back Squat 3 x 5

Press 3 x 5

Power Clean 4 x 3

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Sammy Jo at 4:30 p.m. for Festive Friday.

Open Gym

Free Class Challenge
Encourage your peeps to join us on Wednesday at 6:45 p.m. or Saturday at 9 a.m. Register now.

December 15 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

12.14.17 | CrossFit, Strength & Conditioning, Boot Camp, Open Gym, and Training Essentials.

Programming Notes.

CrossFit
Skill |Tabata Intervals | Pistols + Double Unders | 1:10 rest between movements

MetCon | Six Rounds of 40s Work + 20s Recovery | For Total Reps
Alternating DB Snatch (50 / 35)
AbMat Sit Ups

Post WOD | Accumulate 3 Minutes Hollow Hang from Bar | Complete 10 Ring Rows Every Time Your Break

Strength & Conditioning
Note. The remainder of December programming will track with the Fall programming. The first Strength & Conditioning Cycle of 2018 will start the week of January 1.

Front Squat 3 x 5

Bench 3 x 5

GHD Complex 3 x AMAP

Pull Ups 3 x AMAP

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Sammy Jo at 9:30 a.m. & 4:30 p.m. for Thursday Thrills.

Open Gym
Make up a missed workout or work mobility on your own at 9:30 a.m. – 10:30 a.m. or 4:30 p.m. – 7:45 p.m.

Free Class Challenge | Wednesday at 6:45 p.m. or Saturday at 9 a.m.
Encourage the peeps in your life to check us out. Register now.

December 14 Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

 

12.13.17 | CrossFit, Strength & Conditioning, Boot Camp, Open Gym, and Youth Athletic Development.

 

Programming Notes.

CrossFit
Strength | 6 x 4 each of the following:
Strict Pull Ups (CTB if possible) OR Bar Muscle Ups
Around the Worlds
GHD Ext w/ 10s hold at full extension
+
Warm up to MetCon Clean

MetCon | “Open 15.4” | Complete as many reps as possible in 8 minutes of:
3 Handstand Push Ups
3 Cleans (185 / 125)
6 Handstand Push Ups
3 Cleans
9 Handstand Push Ups
3 Cleans
12 Handstand Push Ups
6 Cleans
15 Handstand Push Ups
6 Cleans
18 Handstand Push Ups
6 Cleans
21 Handstand Push Ups
9 Cleans
… and so on, adding 3 reps to the Handstand Push Up each round, and 3 reps to the Clean every 3 rounds.

Strength & Conditioning
Note. The remainder of December programming will track with the Fall programming. The first Strength & Conditioning Cycle of 2018 will start the week of January 1.

Front Squat 3 x 5

Bench 3 x 5

GHD Complex 3 x AMAP

Pull Ups 3 x AMAP

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Jim at 4:30 p.m. for Hump Day Hysteria

Youth Athletic Development
The older Primary School and Middle School students join Coach Web at 4:30 p.m. for Strength and Conditioning work.

Open Gym
Make up a missed workout or work mobility on your own at 9:30 a.m. – 10:30 a.m. or 4:30 p.m. – 7:45 p.m.

Free Class Challenge | Wednesday at 6:45 p.m. or Saturday at 9 a.m.
Encourage the peeps in your life to check us out. Register now.

December 13 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

 

12.12.17 | CrossFit, Strength & Conditioning, Boot Camp, Open Gym, and Training Essentials.

Congrats to the podium finishers at Saturday’s In House Powerlifting Meet (from left): Christine B, Sara M, Sammy Jo, Nick J, Mike E & David K. Job well done by all!

Programming Notes.

CrossFit
Strength | KB Sumo DL 4 x 20 + SB Ham Curls 4×12

MetCon | Three Rounds for Total KB Swings | In 5 Minutes
500m Row
20 TTB
Max KBS (Rx 53/35) (Rx+ 70 / 53)
Rest 2 Minutes

Strength & Conditioning
Note. The remainder of December programming will track with the Fall programming. The first Strength & Conditioning Cycle of 2018 will start the week of January 1.

Back Squat 3 x 5

Press 3 x 5

Deadlift 1 x 5

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Kate at 9:30 a.m. or Coach Karen at 4:30 p.m. for Temptation Tuesday.

Open Gym
Make up a missed workout, or work on skills & mobility at 9:30 a.m. – 10:30 a.m. & 4:30 p.m. – 7:30 p.m.

Free Class Challenge
Encourage your peeps to join us on Wednesday at 6:45 p.m. or Saturday at 9 a.m. Register now.

December 12 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

12.11.17 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, Open Gym and Training Essentials.

Job well done by the 25 EAD | CFAH Athletes who put their training to the test at Saturday’s In House Powerlifting Meet (not pictured: Michelle G). Read more about the event.

Programming Notes.

CrossFit
Strength | EMOM x 10
Odd: 5 OH Squats @ ~50-60% 1RM
Even: 40s Plank Hold

MetCon | 13 Minute AMRAP
20 Hang Snatch (45 / 35)
20 Ball Slams
20 Hang Snatch (75 / 55)
20 Ball Slams
20 Hang Snatch (95 / 75)
20 Ball Slams
In the Time Remaining –> AMAP Hang Snatch (115 / 95)

Strength & Conditioning
Note. The remainder of December programming will track with the Fall programming. The first Strength & Conditioning Cycle of 2018 will start the week of January 1.

Back Squat | 3 x 5

Press | 3 x 5

Deadlift | 1 x 5

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Jim at 4:30 p.m. for Monday Mayhem.

Youth Athletic Development
The older Primary School and Middle School students join Coach Web at 4:30 p.m. for Strength and Conditioning work.

Open Gym
Make up a missed workout or work mobility on your own at 9:30 a.m. – 10:30 a.m. or 4:30 p.m. – 7:45 p.m.

Training Essentials
Week #2, Class #4

Free Class Challenge | Wednesday at 6:45 p.m. or Saturday at 9 a.m.
Encourage the peeps in your life to check us out. Register now.

December 11 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.