5.22.12-Dead Reckoning

05/21/12 by Jonathan | Blog, WOD | No Comments »

5.21.2012- Regional Team WOD 4

05/20/12 by Jonathan | Blog, WOD | 6 Comments »

NW Regional + CFCDA

05/19/12 by Jonathan | Announcements, Blog, Featured | 1 Comment »

booyah.

The Northwest Regional is finally here! Next Friday, Saturday, and Sunday Team CrossFit Coeur d’Alene will be competing with 29 other teams from Washington, Oregon, Idaho, Montana and Alaska for  a chance to represent our region at the 2012 CrossFit Games in Los Angeles! Just getting to the Regional was a feat to be proud of; our region had 120 teams competing during the open, with 75% not making the cut to the next phase of event. The competition will be stiff, with only 3 of the final 30 teams punching a ticket to The Games at the end of 3 days and 6 workouts.

Our team qualified 19th in the open; we are looking to improve on that finish next weekend. Over the last five weeks, we have taken the top 4 athletes from The Open (men: Jonathan, Derek, Trent, Paul; women: Camille, Mandy, Meagan, Ziggy) and have been trying different combinations on the various workouts, plugging in athletes where we think they will be most effective. Many of you have seen us working out, testing, and discussing the various permutations. We have improved immensely, both individually and as a team over the selection process- with every athlete putting up PR’s across all movements and measures: strength, skill, and conditioning. Games rules forces us to cut the team from 8 to 6 by day 1 of competition; and the fierce competition to make the Regional squad has played a huge part in everyones’ improvement. Knowing what workouts we will be performing is a huge advantage from a coaches’ perspective; it allows us to pick our team based on which group of athletes are best for the given work, not just which athletes are the most well-rounded. Now that we are at the end of the selection, we are confident that we have found that best combination that will allow us to maximize our potential next weekend: on the men’s side, Derek, Jonathan, and Paul will compete, with Camille, Meagan, and Ziggy representing CFCd’A on the women’s side. Trent and Mandy will be coming to Regionals as coaches, and have been invaluable throughout the selection process! It is a testament to our depth as a gym that we have so many strong athletes that can contribute to the team.

All eight of us are excited to show what we can do on the Regional workouts! We have been putting up some great numbers in comparison to the Regions that have already competed, now we just have to wait for our turn! The Northwest Region has traditionally been stacked on the team side, with 2 of the last 3 CrossFit Games champions coming from our neck of the woods. This year looks to no different, with many of the top individual athletes opting to go Team rather than Individual. Last year, we qualified 31st (we only got in because the previous year winner was auto-qualified) and finished 15th; this year we want to make the same kind of move and snag that top-3 placing!

CFCDA Team and coaches going to Regionals!

 

 More information on the Northwest Regional can be found here.

More information on the Regional Team WODs can be found here.

For more information on Cheer Squad, get in touch with Team Mom Tori via comments, or post to the Honey Badger Facebook group.

Let’s go CFCd’A!

Achieving Goals: Lianna Boni

05/16/12 by Jonathan | Blog, Crossfitters, Featured | 11 Comments »

Over a year ago Lianna walked through our doors and told us that she wanted to lose some weight and gain some fitness, so she would have a shot at becoming a police officer. At the time, Lianna was spending most of her time behind a counter as a banker; she had not been particularly active, but she had made up her mind to get after her goals. Fast forward to present day, and witness what a strong work ethic coupled with consistent CrossFit can achieve: Lianna is now a patrol officer with Post Falls PD; she was the top physical tester for her class (both male and female), and an important part of the community at CFCd’A!

Both Derek and I are extremely proud of what Lianna has done- as gym owners and coaches, these kind of stories are the ones we live for! Well done, Lianna!

All the guys look sour because Lianna dominated them in PT.

5.12.2012 Relay for Life WOD!

05/11/12 by Jonathan | Blog, WOD | 1 Comment »

8:00-8:20 Waiver signing, Warm Up

8:20-8:50 Max Effort Deadlift

8:50-9:05 prep for WOD

9:05-9:35 RELAY FOR LIFE WOD 30′ AMRAP:
200m weighted walk (2/3 BW, 2 per team) CANNOT DROP WEIGHT
150 up downs
100 pushups
50 partner box jump (24/20)
25 strict pullups

Team MUST stay together! All four team members go for the walk and can hand off the weights or carry as a team (weights can be kettlebells, dumbells, single dumbell, or bar bell loaded). Once back into the gym, the team must complete all burpees then pushups, but only 2 athletes can work at a time. 2 boxes will be set up so that all 4 athletes can do the 50 (combined) partner box jumps. Lastly, the team must complete 25 dead hang pullups, with only 2 athletes working at a time. REPEAT!

The scoring will be the cumulative max effort poundage for deadlift plus the total completed reps of the WOD. 20 points will be subtracted for each time the weight drops on the walk.

9:35-10:00 put weights away and stretch.

Prizes go to the top scoring team as well as the team with most spirited team (must be separate teams).

Wellness Lecture Series with Dr. Brittany Burns- Food Allergies vs. Intolerance

05/11/12 by Jonathan | Blog, Featured, News, Nutrition | 7 Comments »

knowledge, dropped.

Join us Friday May 11th at 6:30 pm for another great discussion with Dr. Brittany Burns! Learn about the difference between a food allergy and a food intolerance. Dr. Brittany will be reviewing the role food plays in many common ailments, including acne, IBS, recurrent sinusitis, seasonal allergies, migraines, and more!

This class is FREE for CFCd’A members and family, so if you are one of the many athletes who is fighting the good fight to stay paleo in a household that is not paleo-friendly, bring your family along and educate them! As usual, there will be a short lecture followed by a Q&A session.

Check out Brittany’s website here for more info!

5.11.2012-Jonathan and Derek’s Balls

05/10/12 by Jonathan | Blog, WOD | 3 Comments »

FRIDAY:

Warm Up:

2 rounds:

Snatch grip DL x10

Snatch High Pull x10

Muscle Snatch x10

Snatch Balance x10

Skill:

Snatch to OHS 5×5

Finish with run medley 400m

Jonathan and Derek’s Balls

Teams of 2:

Run 10×400, alternating

Teammate who is not running does AMRAP wall ball

O.C.S.S. in effect! (time to complete/reps completed)

5.10.2012-Simple Math

05/09/12 by Jonathan | Blog, WOD | 11 Comments »

THURSDAY

Warm Up:

2 rounds of:

Hollow rock x25

Inch worm 10m

glute bridge x10

bound 10m

Skill:

Sumo Deadlift 10-1

Tall Box Jump 10-1

Simple Math

10’ AMRAP:

1-1, 2-2, 3-3, 4-4, 5-5…

Toe to Bar

Burpee

5.9.2012-Team Relay Medley

05/08/12 by Jonathan | Blog, WOD | No Comments »

WEDNESDAY:

Warm Up:

2 rounds:

Run 400m (200 backwards)

30 squats

20 push up to renegade row

Skill:

Rope climbs!

Team Relay Medley

Teams of 2, total your time for the following events:

4x200m run

to

4x200m farmer carry, 1/2 BW (Rx+ 3/4BW)

to

4x200m erg

to

4x200m farmer carry, 1/2 BW (Rx+ 3/4BW)

to

4×30 cal baby sprint

5.8.2012-The Final Countdown

05/07/12 by Jonathan | Blog, WOD | 4 Comments »

TUESDAY

Warm Up:

turkish get up+ 10 OH lunge x5

franken-squat x10

split jerk drops x20

Skill:

15’ to find a heavy clean and jerk

The Final Countdown

10-1 reps of:

Lady Killer with 1/3 BW (Rx+ 1/2 BW)

Suicide