3.26.12
Warm Up:
CFCDA+ 2 rounds of
scap PSU x15
holllow rock x15
trap 3 raise x10
good morning salutation x10
Skill:
Deadlift 4×10, no heavier than 60% of 1RM. 31X1 pacing.
WOD:
“The long goodbye”
teams of 4
row 8k
sled pull
jump rope (singles)
rotate on the minute
Warm Up
CFCDA+
Med Ball WU
Skill
Instructor-led KB complex
Sprint prep line drills
WOD: Double Suicide
1 suicide+30″ DU
2 suicide+30″ DU
3 suicide+30″ DU
4 suicide+30″ DU
5 suicide+30″ DU
fuzzy puppy not included.
Finally, more logbooks are in stock! The new book costs $20, and has been upgraded to include travel WODs, a paleo shopping list, and PR tracking, as well as having 7 months’ worth of daily tracking, CFCDA-specific tester tracking, and, for those doing extra strength work, Wendler 5/3/1 tracking. Only 25 in stock, first come, first serve!
March 21 (Wednesday) night dodgeball signups are open!
Team A plays at 6:45 and 8:00
Team B plays at 6:00 and 7:15
Games are at Woodland Middle School, between Ramsey and Atlas on Kathleen Ave.
Each team needs a MINIMUM of 2 girls, 6 athletes in total (up to 10 can be on the team and cycle in). If you want to play, note which team in the comments. The teams don’t have to be the same every game, and any CFCDA athlete is eligible!
are you a bullet or a target?
Warmup:
CFCDA+
Junkyard dog+
Glute Activation
Skill:
Deadlift, find a heavy triple
WOD: “Mo’ Machines”
:45 max effort on the erg or airdyne, immediately followed by max out chest to bar pull ups until the clock hits 2′.
Rest 2′, complete 5 rounds
Warm Up
CFCDA+
DB shoulder mob circuit
Ankle/achilles warm up
Depth Jump 2×10 reps
Skill:
muscle up tech
wall ball tech
double under tech
WOD:
If you are NOT doing 12.4 on Saturday:
3-5 rounds:
30 wall ball
20 double under
If you are doing 12.4:
20 unbroken wallball, 30″ double under
15 unbroken wallball, 30″ double under
10 unbroken wallball, 30″ double under
Rest as needed between attempts. If you can’t get 20 unbroken wallball, start with 15.
WU:
CFCDA +
(teams of two, alternating)
Sled drag 20m
double unders
4 rounds
Skill:
Turkish Get Up, 5-4-3-2-1
WOD:
IT’S TM TIME
2′ on 3′ off, airdyne and erging
Warm Up:
CFCDA+
bear complex, keep it light- 3×8
:30 L-sit between sets
Skill:
10-8-6-4-2 reps of Pull Up, strict (add weight if possible), DB or BB press. Sub Wendler Press/Pull if on strength progression.
WOD:
“No Place to Hide”
40″ on, 2:20 off x6
DB jump squat, up to 1/2 BW. Max reps wins it, reps will be judged.
Mark and Vicki were two of the winners of the most recent Paleo Challenge, and they have graciously agreed to let us post their before/after pics for the interwebs to see! These two had PERFECT food logs, and excellent attendance for all six weeks of the challenge, and it shows! They began the challenge in pretty good shape-Mark, age 51, and Vicki, age 42, are both life-long athletes.
All of our athletes at CFCd’A have different starting points in their quest for an ideal body composition; getting in the gym and committing to making a positive change is the first, hardest step that all of us have already taken. Once the ball is rolling, folks often find that the last shifts in body comp are the hardest, and these two are a great example of what it takes to drop those those last few pounds, and get into what anyone can see is phenomenal shape! We are proud of you, Mark and Vicki!
(click on a pic to enlarge)
301 N 4th
Coeur d'Alene, ID 83814
Email: info@crossfitcda.com
Phone: (208) 623-8136
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