Warm Up:
CFCDA+
Run 2 short laps: backward/forwards and high knee/skips
Scap slides x15
Glute Activation
Skill:
Sumo Deadlift 5-5-5-5 ascending
7-10 strict toe to bar between sets
WOD: The Buddy Crusher
Teams of two, switching every 45″. 4 rounds each per station, 90″ between stations.
A1. jump squat (Rx+ use 45/35# barbell)
A2. body saw
B1. mountain climber
B2. push up (Rx+ elevate feet)
C1. jump rope (Rx+ double under)
C2. ring row (Rx+ elevate feet)
CrossFit Coeur d’Alene Honey Badgers is a Facebook group that began with the January Paleo Challenge, and evolved into a forum for athletes and coaches to stay in touch outside the box. Want to be a cool kid too? Follow this link, and request to join!
3.31.12
8am specialty course: OPEN GYM -sign up only, 8 person maximum-
Warm Up:
CFCDA+
med ball compass
Skill:
dot mats
suicide WU
WOD:
“It takes 2 for WB’s and BJ’s”
In teams of 2, one person will complete a 1 minute round before switching
30’ max WB
30’ max Box Jump
Alternate back and forth for 20 minutes, completing 10 rounds each for total reps.
3.30.12
Warm Up:
CFCDA+
strict pull up (or negatives)
ring row (feet up)
5-4-3-2-1 reps
Skill:
clean prep.
WOD:
“CFCDA Capacity Test”
10 minutes to find your 3RM squat clean and burpee max reps
-cannot start burpees until minute 3
-FS 3 rep must be completed in 30″
-must begin with an empty bar.
REST 4′
4′ max effort row for cals
3′ max effort pull ups
2′ max effort FS @ 1/2 BW
1′ max effort push press/jerk at 1/2 BW
-score is total reps
-no racks allowed.
knowledge, dropped.
What’s the best way to play the cards you have been dealt in the game of life? Phenotype is just that; how the daily choices you make can effect how you express your genes. Will you be the best version of yourself, or will you fall prey to poor lifestyle choices, and increase your chances of manifesting deseases that would otherwise lie dormant?
Join Dr. Brittany Burns this Thursday, March 29th (TONIGHT) at 7:30 pm for an exciting discussion on Phenotype vs. Genotype! She will be covering various topics, including the aforementioned issue of lifestyle choices and western desease (diabetes, heart desease, cancer, obesity…), medical anthropology, and a discussion on realistic and healthy body composition based on your body type and genetic set point, as opposed to what is dictated by mainstream media.
As always, this lecture is FREE for all CFCDA members! See you there!
3.29.12
Warm Up:
CFCDA+
turkish get-up 3×3 (add 1-arm OHS at the top of each rep)
Skill:
40″ max effort on the Airdyne
Rest 5′
max watts on the erg (2 chances)
WOD:
“Maxercise”
20 minutes of instructor-led kettlebell fun!
3.28.12
Warm Up:
CFCDA+ 3 rounds w/ barbell
10 reps muscle snatch
10 reps OHS
Skill:
OHS 4×10 ascending
WOD
30-20-10
burpee
double under
toe to bar
are you a bullet or a target?
Dip. Dive. Duck. Dodge….. a ball.
Alpha Team- 7:15 & 8:00
Bravo Team- 6:00 & 6:45
Sign up in the comment space below.
All Teams Must Have 2 hot mammas and 4 mildy attractive dudes.
Location: Woodland Middle School (off Kathleen, near ramsey)
3.27.12
Warm Up:
CFCDA+
DB swimmers 2×15
Med ball warm up
Skill:
Clean to strict press: 10-10-10-10 ascending
WOD:
“steady as she goes”
AMRAP 20″
overhead walking lunges 10m
ab disc 10m
run 400m
are you a bullet or a target?
Tonight’s games:
7:15 pm CFCd’A Alpha vs. CFCd’A Bravo
8:00pm Alpha vs. Custom Truck, Bravo vs. Unitech
Location: Woodland Middle School (on Kathleen Ave, between Ramsey and Atlas roads)
Reserve your spot by posting to comments! Minimum of 4 men, 2 women per squad!
Go forth and have fun!
301 N 4th
Coeur d'Alene, ID 83814
Email: info@crossfitcda.com
Phone: (208) 623-8136
Copyright 2010 Crossfit Coeur d'Alene. | Powered by GreenTent Web Design
Recent Comments