Warmup:
PVC Pass Thrus x 20, then
3 sets
Ab Disc 1 length
Broad Jump back
15 Scap Pushups
Skill:
DB Push Press and Renegade Rows (2 count)
10-8-6-6-6 ascending
Use the same DB
WOD:
“The good Dr. Tabata is back.”
Tabata x 8
Pushup
Half Moon (1 count)
L-Sit (each second is 1 rep)
Airdyne or Erg (cals)
Great job to everyone who took a crack at 12.4. Karen (150 wallballs), is awful on its own, let alone adding an additional 90 double unders!… and for all of us “normal” humans, AMRep muscleups! Thank you Headquarters for that lovely gem! There were some amazing worldwide scores, Neal Maddox got 53 wallballs, ON HIS 2nd ROUND! Kristen Clever got through all 30 muscle ups! Insane!
Closer to home, our gym put up some great numbers as well. Top men and women scores:
Paul D’Orazi- 252, that’s 12 muscle ups!
Coach Jonathan Burns- 250
Coach Trent Breakie- 248
Katie Ziegler (Coach Ziggy)- 242
Coach Meagan/Mandy/Cami- 240
That’s a team total of 1472, which puts us in 19th place overall! Out of 120 teams, that is not too shabby! There were definitely some honorable mentions, including Marissa with 85 double unders (235), Braden with 2 muscle ups (242), and everone who got PRs on their Karen time!
Make sure to check out the photos on facebook… there are some good ones!
What will this week bring? Post guesses/predictions below!
After speaking with a few of our athletes, I have noticed that I have gotten behind on everyone’s lives. I believe this has to do with many things, time being one of them, but also because the gym has grown and I just have not been able to keep up with the growth. So here is my proposal:
I would LOVE the opportunity to meet with each and every one of you for a 10-15 minute one-on-one discussion. During this meeting, we will be able to discuss the following:
- What is happening in your life that is effecting your proformance at CFCDA
- What goals do you have and how we as trainers can help you achieve them
- What are some things that we as trainers and as a gym can improve upon to make your CFCDA experience better
I will be posting a calendar of appointment times and dates in the gym this afternoon. Please DO NOT BE SHY! See this as a chance to get free one-on-one time with your trainer and hopefully your friend. If you have a request to speak to a specific trainer, please let me know and I will more than gladly set up an appointment.
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
When: Saturday March 17th 4:00-9:00pm
Where: 6927 Mullan Trail Rd.
St. Patrick’s Day is just around the corner! Matt Weaver and Tom Hasslinger are having a Paleo BBQ and wanted to extend an invite to all of our crossfit tribe! Come join us and bring some paleo treats… Meat will be provided! If you have any questions, just post below.
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
This meal came together quickly on a weeknight with some frozen shrimp and other ingredients I had on hand. Total cooking and prep time was about 30 minutes.
Quick shrimp curry
2 lbs cooked shrimp (if your shrimp are frozen, defrost them first)
1 to 1.5 lbs green beans, rinsed and sliced in halves or thirds
1 onion, diced
2 tbsp coconut oil
3 tbsp green curry powder
2 tbsp + canned coconut milk* (see below)
Steam the greenbeans until they are tender but still slightly crisp and set them aside. Melt half of the coconut oil in a large saute pan, then add the onions. Cook the onions over medium heat until they are translucent, add the remaining oil (if needed) and the curry powder, and stir until the powder is well incorporated. At this point, add the green beans back to the pan and add your coconut milk.
*The can of coconut milk I used had separated, so I used two heaping tablespoons from the fat that had separated to the top of the can. If your can doesn’t separate use about 1/4 to 1/3 cup of full-fat coconut milk. You can use as much as you like, but I was going for a sauce instead of a soup or broth.
When the coconut milk has come to a slight simmer, add the cooked shrimp and continue cooking just until the shrimp are heated through. Salt and pepper to taste.
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.
301 N 4th
Coeur d'Alene, ID 83814
Email: info@crossfitcda.com
Phone: (208) 623-8136
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