CFSA Endurance Program

 

Are you ready to run some long distances? Do you want to run your next 5k, 10k, half marathon or full marathon faster without dedicating all of your time to running? Or are you tired of hating running and just want to be better at it?

The CFSA Endurance Program with Coach Nate will help you eliminate unnecessary junk miles and develop your running technique. Our program will also help you build power, strength, and endurance so that you can train more efficiently and shatter old personal records.

Every athlete in the Endurance Program will get to:

  • Develop the skill of running
  • Spend ample time on drills to reinforce proper running technique
  • Benefit from running gait analysis and real-time coach feedback
  • Improve their cardiovascular engine/aerobic capacity
  • Get access to a special Endurance programming track in SugarWOD

The CFSA Endurance Program offers three weekly running workouts designed specifically to help you both become a better runner and increase your overall endurance capacity. The three workouts include a short interval session, a long interval threshold session, and a time trial or tempo run session. Before each workout, athletes will spend time on foot placement and running mechanics drills inspired from the Pose method and designed to make you lighter on your feet.

Participants in the Endurance Program will meet on Tuesdays and Thursdays at 5:30 AM for 75 minute sessions. The third running workout is programmed for Saturdays/Sundays and athletes complete it on their own. Spaces for the program are limited to 16 athletes and are available to all CFSA members as well as non-members (bring a friend!). This 12-week program starts June 26th and runs through September 29th. If you are ready to make running your rest, sign up here!

And to go along with the full program, CFSA and Coach Nate will be hosting a 2-hour running clinic on Saturday June 16th at 8am. This clinic will cover warming up, gait analysis, technique elements, drills and skill application. Needless to say, it is going to be packed with useful goodies to make you a better runner. Spaces for the clinic are limited to 12 participants. Don’t miss out, sign-up for it here!

Coach Nate

Nate ran track and cross country in high school and continued participating in endurance sports since. He has completed 4 marathons, 2 half marathons, 1 sprint triathlon, 1 super sprint triathlon, numerous road races ranging from 5K to 10K, and several obstacle course races. Nate discovered the CrossFit Endurance methodology in 2009 and had a 24 minute PR in his marathon. He has been CrossFit Endurance certified and teaching the skill of running since 2011. Come work with Nate at the running clinic or sign-up for his endurance program and let him help you achieve your endurance goals!

Got questions? Email us at info@crossfitsoutharlington.com for some quick answers!

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.

CFSA Bright Spots – Lauren Manns-Clegg

 


We’re turning the spotlight on Lauren Manns-Clegg this month — athlete, mom, wife, attorney and all-around badass!

 

What was your first impression? How has that changed?

First impression of CFSA was that it was super busy and full of people, but somehow everyone seemed to know each other.  I came from a much smaller gym, so it was surprising that the community was so strong at CFSA despite its size.

I don’t think my impression has changed all that much!  I have moved houses and changed jobs, taking me farther away from Crystal/Pentagon City, but I have never found another CrossFit home.  I love knowing that every work out includes hanging out with solid people and sharing some laughs.

 

What was your first “bright spot”?

This is hard! My first full rope climb (plus high fives from Coach Conor) and the first time I put three toes-to-bar together (plus back slaps from Adam Deitch and Rishi N…) were proud moments. I remember Sarah Stars asking if I wanted to be her partner and I was pretty proud of that too 😉 I will never forget a hug Siddharth Sawkar gave me when I was going through a hard time. I think every single member of CFSA gave me love and encouragement last year while I was working out pregnant… no matter how sluggish I felt, everyone made me feel like I crushed it in the gym that day 🙂

 

What’s your favorite CFSA memory?

I have many good memories at CFSA, but my favorite might be when Rishi N….and I did half Kalsu together during a noon class.  After we were done I understood why no one else showed up that day–it was a grind!  Rishi absolutely killed it, even though the only person he was competing against was a pregnant lady trying to do a hero workout in the August heat.  I think Coach Bobby was proud of us too, and that’s always a good feeling! There was also a night at the Phillips’ household that involved flambongos that was pretty epic.  We need to bring that back for the 2018 Open 🙂

 

What are you working on now?

I am about four months postpartum so I’m working on establishing a strong foundation again, especially in my trunk.  I realize now that so much of what we do in CrossFit requires a strong trunk (it is trunk, not “core,” right Coach Bobby?)! I have a few more weeks of specialized programming and then I’m hoping to start building strength and performing gymnastics again.  Doing CrossFit during my pregnancy really helped me to bounce back well, but there is still some hard work to do!

 

The Open is this Week!

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This week is the first week of the CrossFit Games Open and we predict that it is going to be lit. At least at CFSA it will be.

But before we get into any of that, an announcement: We are adding new Open Gym times! Starting this week, Open Gym schedule will be extended to also include Saturdays 9:30 to 11:30 AM. We hope this will provide an opportunity to further practice some skills, especially for folks who can’t make it to Open Gym in the evenings before 6:30pm. If you’re not already familiar with our Open Gym rules, make sure you review them here.And now, back to our regular Open programming …

First, an important note: starting this week and for the duration of the Open (5 total weeks), there will be no L100 vs L200 classes on Friday evenings. All evening Friday classes are merged into evening heats (every 30 mins, see the schedule here). If you happen to not be signed up for the Open, we still would appreciate you signing up for a heat, although you’re not required to find a judge.

For all Open participants, here’s what to expect this week:

1. Watch the LIVE announcement. On Thursday night at 8pm EST, the first Open workout, named 18.1, will be announced LIVE on games.crossfit.com. On the site, you will have access to information about workout details and movement standards. We highly recommend you go through that info (and the accompanying video) before you come in for the workout.

2. Sign up for a heat. Our heat schedule is here, please make sure to sign up for a heat. We would like to ask that you find a person to be your judge and that you add their name alongside yours. Please also try to be a judge for someone else in a different heat (ideally, it’s that same person who judged for you). We understand this is not always feasible for some, so all we can ask is that do your best on this one. Helping each other out is going to make for a much smoother Open experience for everyone!

3. Do the workout!  When you come in on Friday, your coaches will lead you through class and provide you with any necessary information for judging and filling out scoring sheets. We recommend arriving 20 minutes before your heat begins so you have plenty of time to change clothes, hit the WC, and get ready.

4. Log your score. You do that by logging in to your account on games.crossfit.com and entering your score. You have until Monday night at 8pm EST to do this. Don’t forget this step — it is how you contribute 1 point towards your team score internally at CFSA.

Friday Night Lights
Each week of the Open, we will be embracing a theme for Friday Night Lights:
– Week 1: Military & Veteran Appreciation
– Week 2: Coaches Throwdown
– Week 3: Competitors’ Ball
– Week 4: Parents Against The Clock
– Week 5: Top 5 Dead or Alive

This week, join us for the 6pm or 6:30pm heats to show your support for those who sacrifice for our freedom and the safety of this nation.

Bring your spouse, significant other or friend along as spectators. And feel free to bring any food and beverage you’d like to consume or share.

Have questions? First check out our Q&A blog post here.
Still don’t have an answer? Email us at open@crossfitsoutharlington.com.

CFSA Bright Spots – Doug Fischer

Doug Fischer and his son Max

There are stories that we really think you should hear. Doug Fischer’s is one of them. We tracked him down and asked him a few questions this week.

 

What brought you to CFSA in the first place?   

I had started taking fitness and health more seriously about a year earlier after letting myself go a bit in my first few years out of law school. By that time, I was looking for a change of pace from running, P90X, and globo gyms. I had a friend who was super into CrossFit and had been seeing it around. So I came in one Saturday and Megan kicked my ass (wall balls, box jumps, and burpee pullups). I was hooked.

 

What was your first impression of CFSA? How has that changed?

Two things–1) I loved that everyone was  friend and there was a sense of community;  2) I was intimidated by seeing all these crazy movements I didn’t know and some badass athletes squatting a zillion pounds. #1 is still 100 percent true – it’s awesome training with people who are all there to help themselves and each other be better.  #2 isn’t true anymore, but it really never should have been my impression in the first place. Sure this stuff is difficult, but everyone truly wants you to get better at it.

 

What was your first “bright spot”?  

Hard to even remember because there have been so many. My first strict muscle up possibly. Another one that really stands out is a day we were doing Whitten (5 rounds of 22 KB swings, 22 box jumps,  400 m run, 22 burpees, 22 WBs). If anyone remembers Tim Anderlonis, he had always amazed me at 0600 and I thought I’d never be anywhere near his level. I kept up with him through the first two or three rounds of that workout.  Even though he ultimately crushed me, I remember being so happy at my progress and realizing that I could hang with anyone if I just kept working at it.

 

What’s your favorite CFSA memory?

I’m going to cheat and give two. First is 17.5 last year. I had been sick for two weeks, work was kicking my ass, and I had slept like 3 hours the night before. I came in expecting to suck at the workout and boy did I. But I felt prouder for just making myself grind it out in that workout than I did for a lot of PRs I hit. Felt so great to finish it and have Bobby hand me a cold one.  

Second was the summer of 2015 (I think that was the year). That summer Nick, Seamus, Sam, Jonathan Lee, and myself were all super consistent and every freaking day at 0600 was a competition. No one wanted to let anyone else win and we were all so much better for it.                                      

 

Doug and his wife Amanda live in South Arlington with their son Max and fur baby Ziggy. Doug has been mastering his fitness at CrossFit South Arlington since October, 2013. These days you can catch him in the wee hours of the morning working on his flips and tricks.

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!

A sneak peak into the upcoming CFSA Open Prep Series

 

Thanksgiving has come and gone.  If you are ready to take the holiday gains and turn them into Open gainz, look no further than the Open Prep Program of our Performance Series. Coach Dipo has been in the CFSA lab cooking up something good for the participants.

The Open Prep Series is going to be different than any other class you have had at CFSA.  We are not only going to go over past Open workouts, but analyzing your performance in prior Opens as well as proficiency on certain movements to get you ready.  

What can you expect from each class:

  • 10-15 minutes of individualized skills programming to help meet your goal(s) on an Open movement you are looking to be proficient in;
  • Barbell conditioning work to get you ready for moving Open weight & volume
  • Pre/Post metcon strategy and debrief
  • Practicing previous Open workouts
  • Pacing drills
  • Access to workout logging app to track all the gainz you will be making
  • … and more!

A sample training session might start with an individualized drill to attack a weakness, followed by a barbell conditioning EMOM to build stamina and a long Open metcon with detailed strategy. Alternatively, after hitting that weakness, you might be crushing an Open metcon followed by end-of-session strength work, to build strength endurance. The 10-week Open-Prep Series is designed to progressively build the very physical and mental skills that will spell success come February.

The Open Prep Series starts this coming Saturday December 2nd.  Classes will be Thursdays at 7:30 pm to 8:45 pm and Saturdays from 11:30 am to 12:45 pm for 10 weeks.  If you’re ready to  maximize your training and have your best Open yet, sign up here.  Don’t wait!

Say Hello to Soft Tissue Active Release and Stretching Services at CFSA!

Say goodbye to pain.

CFSA fam, we are excited to announce that we will be hosting Dr. Antonio Perez-Duran from Full Motion Life and Sport for complimentary monthly soft tissue work including active release, stretching and taping, right here at the gym!

Once a month and starting this Saturday Dec 2nd, Dr. Perez-Duran will visit us and set up his table of magical pain healing in the front desk area from 8:30 AM until 10:30 AM. During this time block, Dr. Perez-Duran will be providing a complimentary quick initial consultation and assessment, followed by Active Release Techniques treatment and stretching of soft tissue.  Dr. Perez-Duran will be spending an average of 15 minutes per athlete depending on the complexity of each individual case. Consultations are provided on a first come first served basis.

Dr. Antonio Perez-Duran is a sports chiropractor at Full Motion Life and Sport in Arlington, VA.  He is a graduate from Boston College and New York Chiropractic College, who is a Full-Body Certified Active Release Techniques (ART) practitioner.  He is also certified in RockTape Fascial Movement Taping and FMS functional movement screens.  Active Release Techniques helps restore damaged tissue to a healthy state, increase blood flow, encourage muscle and tissue healing and provides instant relief.

Catch Dr. Perez-Duran this Saturday Dec 2nd at 8:30 AM and let him help you achieve pain-free optimum performance!

Available only to members of CrossFit South Arlington

New Open Gym Schedule!

Your new Open Gym schedule is here.

You asked and we listened. Starting today, CrossFit South Arlington will offer the following time slots as Open Gym:

  • Tue/Thu: 6-7am
  • Mon-Fri: 12-1pm (all five days)
  • Tue/Wed: 4:30-5:30pm
  • Friday4:30-6:30pm
  • Sunday10:30-11:30am

One of CrossFit’s pillars is constant variation. Our programming at CrossFit South Arlington reflects this pillar and aims at maximizing athletes’ general physical fitness. However, we know that all athletes have unique goals that drive them to put in extra work. Open Gym is intended to provide athletes an independent skill/strength time block above and beyond their L100/L200 classes. Because a coach is not directly managing athletes during open gym, only skill work and weight/ power lifting are allowed. This is a safety issue, first and foremost.

Open Gym Rules:

  • Basic gym etiquette still applies. Wipe down and put all your own equipment away.
  • Only skill and weight/power lifting work allowed*
  • This is for members only. You cannot bring friends and family along to work out with you.
  • Open Gym is not a coached session. A coach will be on premises, but no class will be led, nor will the coach provide you with a training plan / suggestions. If you have a question for the coach that takes less than 10 seconds to answer, feel free to ask it. Otherwise, please respect the coach’s time. (Need more help? Consider 1:1 coaching!)
  • Whenever Open Gym is offered at the same time as another class, the scheduled class will be given first use of the equipment, music, and clock.
  • The on-duty coach reserves the right to change or stop athletes’ activities at any time.
  • Members must have a Silver, Onyx or Gold membership in order to get access to Open Gym hours.

* Exception made for members of the CrossFit South Arlington Competition Team

See the full class schedule here.

Interested in reading more about the programming philosophy at CFSA? See here and here!