CFSA Bright Spots – Eoin Byrne

When we turn the bright spot on members, we want the focus to be on them — and sometimes, it’s because of the light they bring to our community!

 

Eoin Byrne dove right in to this whole CrossFit thing, crushed his first Open, and has been a team player and friendly face in the gym since Day One. So we asked him a few questions…

 

What brought you to CrossFit/CFSA in the first place?  I have been training on and off for about 5 years but could never settle into any steady routine beyond 2 / 3 months. CrossFit was recommended to me because I lack the motivation to do the necessary work alone in the gym. I am a very social person so the team dynamic appealed to me.

  

What was your first impression? How has that changed? My first impression was honestly really positive.  The trainers were all so accommodating and encouraging.  I enjoyed my first session and realized that CrossFit folks were down to earth and could also enjoy the odd laugh during the class. My first impression has not changed so much except personally I have become more goal oriented.  I now care less about how I look cosmetically, rather how fit I am and how much range of motion I can achieve.

 

What was your first “bright spot” or moment of success?  During the open, in 18.3, I was able to do a full set of chin over bar pull ups…  I was shocked, I think my judge was also.

 

What’s your favorite CFSA memory?  My favorite CSFA memory should be my pull up achievement in 18.3 but its is actually just the memory of getting to know the other athletes in the gym over the past weeks.  Being new to living in the DMV and indeed new to the US, it has been great to have a social outlet that is not my job and not a bar. I have found CFSA to be a really open and welcoming environment.

With regard to health and fitness what are you working on or working toward now?  I am actively working on my mobility.  After about 2 months I grew frustrated with certain aspects of my mobility.  Specifically I could not reach the required squat depth. I spoke to coach Meredyth who suggested that I do some focused (personal training) with (Coach) Caroline.  During these sessions we focus on my mobility with the goal of properly reaching a good squat depth. She also designed a simple plan for me to follow before each workout.  Caroline has been invaluable. While I am not there yet, I have made significant progress. Other than that, I hope to join the (level) 200 class by the end of the summer.

Track your performance with SugarWod!

It’s a workout tracking app. It’s a social network platform. It’s SugarWOD!

At CFSA, we believe that to know where you’re going, you have to know where you’ve been.

When a workout is written up on the board, how do you decide on how to approach it? How do you figure out a good weight to load on the bar for those 5 sets of 3 back squats? And how do you make sure you’re addressing your weaknesses and constantly improving on where you were yesterday, last month and last year?

Logging your workouts is a proven approach to truly getting the most out of your training. It allows you to develop a sense of what is easy for you, what is ambitious and what is that sweet spot that challenges you while giving you a good chance to be successful.

SugarWOD is an app that provides an easy and intuitive way to log your workouts. It makes it simple to look up previous scores and to properly measure your progress.

On top of that, SugarWOD offers the option to see your friends’ scores and celebrate their success with a Fist Bump or comment. Your coaches will also be better able to see your progress. They will be in a position to understand your needs and challenges better, so that they can provide more effective guidance in class.

From a programming standpoint, knowing how our members are doing enables us to adjust our daily training for maximum value. Last but not least, we believe that you’ll soon discover that logging your workouts is one of the best ways to stay consistent.

Don’t just take our word for it, try it out:
1. Download SugarWOD on iOS or Android
2. Create an account and select CrossFit South Arlington as your gym
3. Start logging!

Starting today, the CFSA L100 and L200 programming will be published into the app so your main screen will show you the day’s workout. We will still be publishing the weekly programming on the blog in parallel to SugarWOD.

Get started today! Got questions? Email us at info@crossfitsoutharlington.com and we’ll be more than happy to help you.

New class times at CFSA!

The schedule is changing.

Yep, you heard that right. In an effort to better align our class times with your needs, we’re making a few changes to the schedule come this February.

First, starting February 12th, the 6am class will turn into a 5:30am class and a 6:30am class on Mondays, Wednesdays and Fridays. The 6am class will remain as is on Tuesdays and Thursdays. Morning classes have been some of the busiest classes of the day recently, and we want to make sure there’s enough coaching attention and gym space to go around for everyone.

Second, starting Wednesday February 14th, we will be adding a 7:30pm All Levels class on Wednesdays. We’ve heard from many of you that you often get off work late and you need that later option to get your WOD fix in. We got your back.

Finally, the Tuesday 8pm Yoga class is moving to the Thursday 7:45pm time slot starting on the week of February 12th. This won’t be the last you hear about Yoga (and active recovery) classes in the near future, so be on the lookout!

That’s it, folks. As you’ve noticed, all the above changes happen on the week starting February 12th, so remember that week! We’re really excited about this new schedule and we are certain it that many of you will love it, too. The schedule updates coupled with the start of the CrossFit Open are going to make February 2018 one heck of a month!

Weekly Programming: 11/06 – 11/12

Monday, Nov 06, 2017

L200

A.
Clean: 1RM

B.
Diane
For Time:
21-15-9
– Deadlift (225/155)
– Handstand Push-Ups

L100

A.
3 x 8 Deadlifts

B.
For time:
– 40 Kettlebell Swings
– 20 Dumbbell Push Presses
– 30 Kettlebell Swings
– 15 Dumbbell Push Presses
– 20 Kettlebell Swings
– 10 Dumbbell Push Presses

 


Tuesday, Nov 07, 2017

L200

A.
5 Rounds:
– 5 DB/KB Floor Presses
– Rest: 2:00
– 5 Strict Chin-Ups
– Rest: 2:00

B.
4 (2:00) Rounds:
– 200m Run 2.0
– Max Rep Push-Ups
Rest: 2:00

L100

A.
5 x 5 Strict Chin-Ups

B.
4 (2:00) Rounds:
– 200m Run 2.0
– Max Rep Push-Ups
Rest: 2:00

 


Wednesday, Nov 08, 2017

L200

A.
3 Rounds for Max Reps:
1:00 – Wall Balls (20/14)
1:00 – Rest
1:00 – Power Cleans (135/95)
1:00 – Rest
1:00 – Box Jumps (24/20)
1:00 – Rest
1:00 – Burpees
1:00 – Rest

L100

A.
3 Rounds for Max Reps:
1:00 – Wall Balls
1:00 – Rest
1:00 – Kettlebell Swings
1:00 – Rest
1:00 – Box Step-Ups
1:00 – Rest
1:00 – Burpees
1:00 – Rest

 


Thursday, Nov 09, 2017

L200

A.
4 Rounds:
– 5 Back Squats
– Rest: 0:90
– 10 Single-Arm Dumbbell Row – L/R
– Rest: 0:90

B.
In 12 mins:
– 1K Row
AMRAP in remaining time:
– 10 Overhead Squats (115/75)
– 15 Pull-Ups

L100

A.
3 x 10 Back Squats

B.
In 12 mins:
– 800m Run
AMRAP in remaining time:
– 5 Strict Pull-Ups
– 10 Dumbbell Thrusters

 


Friday, Nov 10, 2017

L200

A.
Snatch: 5 X 1.1.1

*Rest 0:10 between singles
*Rest 2:00-3:00 between sets

Work up to ~85-90% of your 1RM

B.
PARTNER WORKOUT

5 Rounds Each:
– 20 Kettlebell Swings (70/55)
– 10 Ring Dips

L100

A.
3 x 8 Seated Dumbbell Presses

B.
PARTNER WORKOUT

5 Rounds Each:
– 15 1-Arm DB Snatches
– 10 Push-Ups

 


Saturday, Nov 11, 2017

L100 and L200

A.
*UPDATED* Veteran’s Day Hero Workout

“Three Wise Men” (Team of 3 Version)

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (RX = 20/14 lbs; Scaled – 14/8 lbs)

* All teammates work at the same time. Each teammate does one of the three 4-min AMRAPs, then everyone rotates during the 2-min rest break. At the end, each teammate will have done all three 4-min AMRAPs. Score is total rounds+reps for each part (3 scores total).

Find out more about the WOD here.

 


Sunday, Nov 12, 2017

L100 and L200

A.
Split Jerk 6 x 3

Stay in the 60-75% range, this is mostly speed and technique work.

B.
PARTNER WORKOUT

AMRAP 20:
– 2 Rope Climbs
– 30 Alt. Overhead Walking Lunges 45/25
– 50 Double Unders

*P1 works; P2 rests
*Partners alt movements

 


Weekly Programming: 9/25 – 10/1

Monday, Sep 25, 2017

L200

A.
3 sets:
– 8 Back Squats
– 10 1-Arm Dumbbell Rows – L/R

B.
3 x AMRAP 3 mins:
– 5 Strict Presses 135/95
– 10 Alternating Pistols
– 15 Pull-Ups

Rest 1:00 between AMRAPs; pick up where you left off to start the next set. Score total number of rounds/reps completed.

L100

A.
3 sets:
– 10 Goblet Squats
– 0:45 Plank Hold

B.
3 x AMRAP 3 mins:
– 5 Strict Pull-Ups
– 10 Push-Ups
– 15 Air Squats

Rest 1:00 between AMRAPs; pick up where you left off to start the next set. Score total number of rounds/reps completed.


Tuesday, Sep 26, 2017

L200

A.
EMOM x 10:
– 1 Hang Snatch
Add weight each minute.

Note: A “Snatch” denotes a “Squat Snatch” unless the word “Power” is specified. Hence, “Hang Snatch” = “Hang Squat Snatch”.

B.
EMOM x 10:
– 5 Burpee Box Jump-Overs (24″/20″)
– 5 Toes to Bar

L100

A.
4 sets:
– 8 Romanian Deadlift
– 10 Box Step-Ups – L/R
Rest about 0:45s between movements

B.
AMRAP 10:00:
– 5 Burpees to a Target
– 10 V-Ups

 


Wednesday, Sep 27, 2017

L200

A.
Push Press: 3,2,2,1,1,1

B.
3 Rounds for Time:
– 10 Deadlifts (275/185)
– 15 Ring Dips
– 30 Double-Unders

L100

A.
4 sets:
– 8 Dumbbell Push Press
– 20 Dumbbell Walking Lunges
Rest about 0:45s between movements

B.
Partner Workout

AMRAP 12:00:
– Row 250 Meters
– 25 Kettlebell Swings

*Partners alt rounds.

 


Thursday, Sep 28, 2017

L200

A.
3 sets:
– 16 Barbell Walking Lunges (8 L/R)
– 5 Weighted Pull-Ups

B.
3 Rounds for Time:
– 10 Thrusters (135/95 lbs)
– 15 Pull-Ups
– 200 Meter Run

L100

A.
3 Rounds:
– 7 Strict Chin-Ups
– 0:45 Hollow Rock/Hold
Rest about 0:45s between movements

B.
5 Rounds for Time:
– 200 Meter Run
– 7 Dumbbell Man-Makers

 


Friday, Sep 29, 2017

L200

A.
4 sets:
– 7 Back Squats (AHAP)
– 10 Lunge Double Butt-Kick Jumps
Rest: 2:00 b/t sets

B.
For time:
– 100 Dumbbell Box Step-Ups

L100

A.
4 sets:
– 10 Front Squats
– 10 Lunge Double Butt-Kick Jumps
Rest: 2:00 b/t sets

B.
3 Rounds:
– 7 1-Arm Kettlebell Swings – L
– 7 Kettlebell Goblet Squats
– 7 1-Arm Kettlebell Swings – R
– Rest: 0:30

 


Saturday, Sep 30, 2017

L100 & L200

A.
Partner Workout

6 x AMRAP 5mins:

– 500m Row
– AMRAP in remaining time: 10 Kettlebell Swings (53/36 lbs) + 10 Push-Ups

*Partners alt AMRAPs, 3 rounds each.

 


Sunday, Oct 1, 2017

L100 & L200

A.
Partner Workout

3 Rounds for Reps:
– 1:00 Wall Balls (20/14 lbs)
– 1:00 Power Cleans (95/65 lbs)
– 1:00 Box Jump-Overs (24/20 lbs)
– 1:00 Push Press (95/65 lbs)
– 1:00 Max Cals Erg
– Rest: 1:00

*3 rounds each. Partners alt rounds.