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!

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.

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.

 

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.

 

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.

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.

 

PRs Aplenty at the Winter 2017 EAD | CFAH Powerlifting Meet.

Congrats to All Competitors | Watch for Info on the Spring 2018 Powerlifting Meet

The months of dedicated training, steadfast commitment, and perfected technique paid off for the 25 athletes who competed at the Winter 2017 EAD | CFAH Powerlifting Meet.  Athletes rang the PR Bell throughout the morning amid cheers from fellow EAD | CFAH Athletes, and family & friends. All competitors earned bragging rights, with the top three men and women who posted the heaviest combined loads across the Back Squat, Bench Press, and Deadlift taking home a trophy. The December 9 competition culminates the Fall 2017 Strength & Conditioning Cycle programmed by Coach Kate.

Congrats to the podium finishers (from left): Christine B, Sara M, Sammy Jo, Nick J, Mike E, and David K. Check out more photos from Saturday’s event on the EAD | CFAH Facebook Page.

Saturday’s event ran similar to an “official” Powerlifting meet, but in a much friendlier and far more familiar environment. Check out the Deadlift portion of the event on the EAD | CFAH YouTube Channel. Athletes competed in divisions based on gender and weight class athletes. Athletes in the 40-plus division received a handicap in increments of five years (40-44, 45-49, and so on). Job well done by Saturday’s competitors: Adam, Alex J, Ann Marie N, Beth R, Casey J, Christine B, David K, Eitan, John S, Jonathon B, Julian, Julie M, Lauren K, Lucy, Mike E, Michelle G, Mike Mu, Nic G, Nick J, Nina, Bob Da, Sammy Jo, Sara M, Tom H and Todd N. Thanks to Coach Kate for running the meet, and Coaches Web, Jeff, Jim and Jason for serving as judges. A special shout out to Hannah A for taking pictures.

What’s Next

The Strength & Conditioning Cycle for December will be similar to the recent cycle, with the new cycle programmed by Coack Kate launching January 2. The Winter months are the perfect time to focus on Strength & Conditioning. The programming is always featured as part of the daily workout posting. Not sure if the Strength & Conditioning class is for you? Check in with an EAD | CFAH Performance Coach.

 

 

12.09.17 | Powerlifting Meet, CrossFit, Rowing Boot Camp, Boot Camp, Open Gym.

Programming Notes.

  • The EAD | CFAH Powerlifting Meet is today, so there will be an abbreviated class schedule
  • Performance Enhancement Technique tips & drills for the week of 12.04.17: The Swimmer (as part of the Dynamic Warm Up) & Inverted Hamstring (during cool down / stretching / mobility work).

7 a.m. Classes
Rowing Boot Camp
Boot Camp
CrossFit
Strength | 7 x :30 Work / :30 Recovery for Max Reps
Strict Pull Ups

MetCon | “Open 16.5” | 21-18-15-12-9-6-3
Thrusters (95 / 65)
Burpees

Powerlifting Meet
8 a.m., Warm Up
8:30 a.m., Competitor Briefing
8:45 a.m., Competition

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

December 9, 2017 CrossFit Whiteboard.

12.08.17 | CrossFit, Strength & Conditioning, and Boot Camp.

Programming Notes.

  • The EAD | CFAH Powerlifting Meet is Saturday, Dec. 9. The competition is open to all EAD | CFAH Athletes. Check out the Blog Post for more info. Register today.
  • There will be an abbreviated class schedule Saturday, Dec. 9 due to the Powerlifting Meet. Be sure to plan accordingly.
  • Performance Enhancement Technique tips & drills for the week of 12.04.17: The Swimmer (as part of the Dynamic Warm Up) & Inverted Hamstring (during cool down / stretching / mobility work).

CrossFit
Strength | Establish 1RM Hang Power Snatch | 7 minute cap

MetCon | 6 minute AMRAP
5 Hang Power Snatch (50%)
10 AbMat Sit Ups

Rest 2 minutes

6 minute AMRAP
5 Power Snatch (same weight as above)
10 V-Ups

Strength & Conditioning
Rest for In-House Meet OR, if you’re not competing, complete a Powerlifting Total

Boot Camp
Join Coach Sammy Jo at 4:30 p.m. to close out your week.

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

12.07.17 | CrossFit, Strength & Conditioning, Boot Camp, and Training Essentials.

Programming Notes.

  • The EAD | CFAH Powerlifting Meet is Saturday, Dec. 9. The competition is open to all EAD | CFAH Athletes. Check out the Blog Post for more info. Register today.
  • There will be an abbreviated class schedule Saturday, Dec. 9 due to the Powerlifting Meet. Be sure to plan accordingly.
  • Performance Enhancement Technique tips & drills for the week of 12.04.17: The Swimmer (as part of the Dynamic Warm Up) & Inverted Hamstring (during cool down / stretching / mobility work).

CrossFit
Strength | 3 x 20 Unbroken KB Swings | Pick a challenging weight that supports good solid movement technique | Rest 30 seconds to one minute between sets

3 x 10 GHD Back, Hip or Back-Hip Extension | Rest 30 seconds to one minute between sets

MetCon | 21-15-9
Push Jerk (95 / 65)
Row for Calories
OH Lunge Steps (95 / 65)

Strength & Conditioning
Back Squat 3 x 3

Press 3 x 3

Deadlift 1 x 5

Accessory and / or Skill Work + Stretch / Mobility Work

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

Training Essentials
Week #1, Class #3

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

December 7, 2017 Whiteboard.