Warm Up:
CFCDA+
DB swimmers 2×15
Med ball warm up
Skill:
Clean to strict press: 10-10-10-10 ascending
WOD:
“Running Fran”
Run 400m
21 Thrusters @ 95/65
21 Pull Ups
Run 400
15 Thrusters
15 Pull Ups
Run 400
9 Thrusters
9 Pull Ups
Warm Up:
CFCDA+ 2 rounds of
scap PSU x15
holllow rock x15
trap 3 raise x10
good morning salutation x10
Skill:
Sumo Deadlift 3×10
WOD:
“The long goodbye: running”
teams of 4
run 16×400
sled pull
burpee
rotate on the lap
“Hold It!
Teams of 4
Hold a 155# barbell off the ground.
Complete the following:
100 Burpees
200 Pullups
300 Lunges
400 Star Jumpers
Rules:
No more than 2 people holding the bar (you may not touch the plates or sleeves). You may have as many people working at one time as you like. The bar must be held in the hang position, standing tall. The movements must be completed in the posted order. If the barbell touches the ground everyone on the team does 5 penalty burpees.
Soooo… how is everyone feeling? Has everyone stuck to the challenge? If not, why was it so difficult and how do you think you can get through the challenge next time?
Thus far for me, the challenge is still in full gear! It is day 20 and I feel great! No intentional cheats 
Although, Trent pointed out to me the other day that the hot sauce I eat with my eggs has a bit of sugar in it. Dang it. Other than that, I have been able to get past the sugar cravings by eating fruit and making my Schweaty Balls (in CFCDA cookbook).
I realize that my challenge is a bit easier, because my entire household is paleo including Opha Mae. I also realize that I have been pretty strict with my diet for almost three years now. However, even with the minor adjustments (absolutely NO laffy taffy from the office candy jar, NO Bowl of Souls, NO french fries from Scruds)… I have seen some HUGE improvements!
My improvements thus far include:
- body composition changes- I have lost a bit of my North Idaho winter insulation
- energy levels- I have experienced more steady levels of energy throughout the day
-I recently PR’d both my clean and front squat and FINALLY got a muscle up! (I have only been working on it for three years now)
- Even though my sister is super sick and I have been hanging out with her, I have been able to fight off the cold thus far.
I know that Whole 30 is challenging, but the benefits far outweigh the difficulty and self-restraint. I look forward to going to Regionals and kicking ass… and of course looking good while doing it!
Warmup:
3 sets
8 Hanging Scap Slides
10 One Arm KB Bent Row
Skill:
In 10 minutes build to a heavy double on weighted pullups.
WOD:
Teams of 2 do 4 sets each of:
10 KBS
1 KB Clean to 6 Front Squat (left)
2 TGU (left)
10 KBS
1 Clean to 6 Front Squat (right)
2 TGU (right)
Finish the entire complex before switching. THIS WORKOUT IS NOT FOR TIME, but try to go unbroken. Use 53/35#
Bagan, shorn and in Dockers.
On the Run Squad? Have an itch to get out and run? Get ready for the spring/summer running season and dial in your technique with this 90 minute seminar! Both Derek and I highly recommend your make time for this clinic- running is a skill, like ALL the work we do, and when given an opportunity to learn from an expert, JUMP ON IT!
The skinny:
Thursday April 19th at 5:30pm, and Saturday, April 28 at 8am, each session will last around 90 minutes.
Key points:
Learning to run faster while being efficient
Drills to maintain form
Speed VS. Distance running
Keeping your form/speed while tired
Cost: $5 minimum donation, 100% of the proceeds will go to the Relay for Life Fund
Given by: Mark Curtis and Vicki Starr
Marks’ bio:
Coach, North Idaho Cross Country team – 7 years
4x National Champion US Naval Pentathlon Team
1988 Naval Pentathlon World Champion
US Military Ironman Hawaii record holder – 9:13
Vicki’s bio:
6x Ironman finisher, 2 podium finishes, 1x Ironman World Championship finisher
Marathon PR 3:24
Boston Marathon finisher
Run, fitness, strength coach 13 years
Get psyched, watch this video:
Warmup:
3 sets
Pass Through x 10
PVC Sotts Press x 10
PVC Cuban Press x 8
Skill:
Build to a ¾ BW OHS. Once there, do a max rep set (goal is 15+ reps). You can have 2 attempts.
WOD:
“The Tears of a Spider Monkey”
7 rounds for time of:
20 Push Press @ 75/55lbs
20 OHS @ 75/55lbs
WOD courtesy of Outlaw CrossFit
Warmup:
Glute activation
Skill:
Take 15 minutes to find a heavy double on the deadlift (hand release).
Do 8 DB renegade rows each side with 1/3 BW between sets
WOD:
In teams of 2
10!
Deadlift @ 225/135#
Ring Dip or Planche Pushups
Partner A will do 10 deads
Partner B will do 10 deads
Partner A will do 10 dips
Partner B will do 10 dips
Then start on 9’s…
Warmup:
400 m Run
2 sets of 15 DB Swimmers/ 15 Scap Pushups
Skill:
3 sets
8 presses with the left hand, on the last press hold the DB overhead and lunge 10 m. Repeat with the right. Ascending weight.
WOD:
Part A: 800 m Run
Part B: 3 RFT
10 DB push press @ 1/2 BW
10 Tuck Jumps
10 Hollow Rocks
Part C: For time, down and back 3x on the Ab Disc
Add all three times up for your total score. Ex: 3:05 + 2:00 + :30 = 5:35
Crossfit Coeur d’Alene has formed a team for the Coeur d’Alene Relay For Life event that will take place from June 1st through the night and into June 2nd.
You can visit our team page by using the following link: http://main.acsevents.org/site/TR?pg=team&fr_id=37852&team_id=1116774
You can donate to the team via this website as well as by throwing in your pocket change to the change jar at the gym (on desk)! You can also sign up as a team member to help with the 24 hour team walk.
We will also be hosting a Relay for Life Throwdown at the gym Saturday May 12th at 8am. To participate, the buy-in is $20/person. The workout will be programmed for teams of 4. You can either form your own team and come up with a theme and outfits, or show up and get assigned a team that day.
The more the merrier, so make sure to bring friends and family. There will be prizes for the winning team as well as prizes for the most creative team theme! So bring your crazy!
301 N 4th
Coeur d'Alene, ID 83814
Email: info@crossfitcda.com
Phone: (208) 623-8136
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