Weekly Programming: 11/27 – 12/03

Monday, Nov 27, 2017

L200

A.
Snatch: 1RM

B.
EMOTM 12:00:
– 3 Snatches
– 6 Bar Facing Burpees

L100

A.
Power Snatch: 5 X 3

B.
EMOTM 12:00:
– 5 Burpees
– 10 Russian Kettelbell Swings

 


Tuesday, Nov 28, 2017

L200

A.
Ring Muscle-Up Skill Work

B.
3 Rounds for Time:
– 800m Run
– 20 Pull-Ups
– 10 Handstand Push-Ups

L100

A.
Kipping Pull-Up Skill Work

B.
12 Rounds of 1:00:
– Station 1 – 1:00 Cal Row
– Station 2 – 1:00 Strict Pull-Ups
– Station 3 – 1:00 DB Push Press

 


Wednesday, Nov 29, 2017

L200

A.
Back Squat: 5 X 5

B.
TEAM WORKOUT (3)

5 Rounds Each:
– 5 Power Cleans (155/105)
– 5 Thrusters (155/105)
– 10 Box Jump Overs (24/20)

* Partners start together at different stations; Partners rotate stations once everyone has completed the station
* Time Cap 20 mins

L100

A.
3 Rounds:
– 10 DB Goblet Squats
– 8 L/R 1-Arm DB Strict Press
– Rest: 1:00

B.
TEAM WORKOUT (3)

5 Rounds Each:
– 15 Kettlebell Swings
– 10 Goblet Squats

*P1 works; P2 rests; Partners alt. rounds

 


Thursday, Nov 30, 2017

L200

A.
Bench Press: 1RM

B.
3 Rounds for Time:
– 10 OHS (115/75)
– 15 Ring Dips

L100

A.
4 x 10 Supine Ring Rows

B.
3 Rounds for Time:
– 250m Row
– 25/20 Push-Ups

 


Friday, Dec 01, 2017

L200

A.
4 Rounds:
– 3 Weighted Pull-Ups
– Rest: 1:00
– 6 Pistols – L/R
– Rest: 1:00

B.
AMRAP 5:00:
– 10 Toes-to-Bar
– 10 Wall Balls (20/14)

Rest: 3:00

AMRAP 5:00:
– 10 V-Ups
– 20 Mountain Climbers

L100

A.
4 x 10 Box Step-Ups

B.
AMRAP 5:00:
– 10 Strict Hanging Knee Raises
– 10 Wall Ball Shots (20/14)

Rest: 3:00

AMRAP 5:00:
– 10 V-Ups
– 20 Mountain Climbers

 


Saturday, Dec 02, 2017

L100 and L200

A.
PARTNER WORKOUT

AMRAP 30:00
– 400m Run
– 5 Pull-Ups
– 10 Thrusters (75/55)
– 15 Russian KB Swings (55/35)

P1 runs; P2 works on the triplet; Partners alt. on the runner

 


Sunday, Dec 03, 2017

L100 and L200

A.
For Time:
– 20 Back Squats (225/155)
– 20 Lunge Double Butt-Kick Jumps
– 20 Deadlifts (225/155)
– 20 Lunge Double Butt-Kick Jumps
– 20 Athletic Burpees

 


Weekly Programming: 11/13 – 11/19

Monday, Nov 13, 2017

L100 and L200

A.
WADE

5 Rounds for Time:
– 11 1-Arm DB Snatches (50/35)
– 12 1-Arm DB Thrusters (50/35)
– 11 Weighted Pull-Ups w/ DB

Don’t just workout, donate for a great cause! Go here for details.

 


Tuesday, Nov 14, 2017

L200

A.
Clean: 1RM

B.
3 Rounds (5:00) for Times:
– 30/20 Cal Row
– 9 Power Cleans (185/135)

L100

A.
3 x 8 Front Squats

B.
3 Rounds (5:00):
– 200m Run
– 30 Kettlebell Swings
Rest remainder of 5 mins.

 


Wednesday, Nov 15, 2017

L200

A.
Kipping Toes-to-Bar skill work

B.
TEAM WORKOUT (3)

5 Rounds Each:
– 500m Row
– 15 Burpee Box Jump-Overs (24/20)
– 10 Overhead Squats (115/75)

*Partners start on different stations; Partners may only rotate to the next station once everyone has completed their station.

L100

A.
Rowing skill work – positions and pacing

B.
TEAM WORKOUT (3)

5 Rounds Each:
– 500m Row
– 20 KB Walking Lunges
– 10 Burpees

*Partners start on different stations; Partners may only rotate to the next station once everyone has completed their station.

 


Thursday, Nov 16, 2017

L200

A.
Deadlift: 3RM

B.
Five rounds for time of:
– 10 Deadlifts (225/155)
– 12 T2B
– 200-Meter Run

L100

A.
3 x 8 Deadlifts

B.
5 Rounds:
– 20 Kettlebell Swings
– 20 V-Ups
– 250m Row

 


Friday, Nov 17, 2017

L200

A.
1-Arm DB Strict Press: 4 X 8 – L/R

B.
AMRAP 10:00:
– 10 Push Presses (95/65)
– 10 Front Squats (95/65)
– 10 Burpees Over-the-Bar

L100

A.
3-3-3-3-3 DB Push Press – climbing

B.
AMRAP 10:00:
– 10 DB Push Presses
– 20 1-Arm DB Suitcase Walking Lunges
– 10 Burpees

 


Saturday, Nov 18, 2017

L100 and L200

A.
PARTNER WORKOUT

5 Rounds (3:00) Each:
– 500m Row
– AMRAP Wall Balls (20/14)
Rest: 3:00 between rounds

*P1 works; P2 rests; alt. rounds

 


Sunday, Nov 19, 2017

L100 and L200

A.
PARTNER WORKOUT

AMRAP 20:00:
– 20 Hang Power Snatches 95/65
– 20 Ring Push-Ups
– 20 Box Jumps 24/20″

*P1 works; P2 rests; partition reps as desired

 


Get Ready for the Performance Series!

Here at CFSA, we are always looking at how to contribute to your growth as an athlete. So we went under the gym hood and did a little bit of tinkering that you are going to love. Here is one of those exciting changes:  Competition Factory is now the South Arlington Performance Series.

What is the same?

  1. The coach. Dipo is still bringing the same energy and excitement to each and every class.

  2. The coaching feedback: Dipo will still provide you great in-person and video feedback to assist you in your development as an athlete.

  3. Classes per week: The Performance Series will still be held twice per week.

So what’s New?

The Performance Series will now be three separate 10-12 week series providing focused athlete development.  The three series are:

  1. The Open Series

  2. The Skill Development Series

  3. The Competition Development Series

Each of these series will focus on a different side of performance training, be it Open-style workouts and strategy, or advanced skill gymnastics and accessory work, or team training and odd movements. All of these series will be designed to be complementary to the L200 programming at CFSA so that your training continues to flow seamlessly.

Our next series will be the Open Series, taking place December 2,2017 to February 15, 2018. The focus of the Open Series is to prepare the athlete from a mental, physical and emotional standpoint for the five weeks of fun that we in the CrossFit community call the Open. The Open series is intended to meet the athlete where they are.  You can be a Level 100, Level 200, or RX athlete. All divisions are tested during the Open and this series will prepare you for the division you wish to compete in.

During the series, we will test benchmarks, re-test previous Open workouts, build strength, provide workout analysis, analyze movements you likely will see in your division, and discuss how to approach future workouts.

Participants in the Open Series will meet on Thursdays at 7:30pm and Saturdays at 11:30 AM for 75 minute sessions. To ensure we can provide the detailed feedback necessary to help each athlete grow, space the Series will be limited to 12 athletes for this 10 week period, open to all membership levels (Bronze, Silver, Onyx & Gold).

If you are ready to take kick off an exciting Open prep season, sign up here. Don’t wait!

Join us for Wade’s Workout!

Come join us for a Wade’s Army workout at CrossFit South Arlington on Monday Nov. 13th, 2017. This will mark the 7th anniversary of our Hero’s passing. On this day the past six years, Wade’s Army supporters around the world having been banding together in their Wade’s Army Uniforms to honor Wade and his battle with neuroblastoma with our hero workout:

“Wade”
Complete 5 rounds for time:
50 lbs One Arm DB Power Snatch – 11 reps
50 lbs One Arm DB Thrusters – 12 reps
Pull Ups w/ the 50 lbs DB – 11 reps
*You can alternate hands as needed to complete total reps
You can help the Wade’s Army cause by donating here and helping CrossFit South Arlington reach its $1000 fundraising goal. Alternatively, you can donate directly or purchase a Wade’s Army shirt at www.wadesarmy.org.

The Story
Wade’s Army is a 501(c)3 non-profit bringing the fight against neuroblastoma and remembering Wade DeBruin’s battle with this deadly pediatric cancer.

Cancer is a word everyone knows, and a word no one wants to hear. Certain cancers are common household names; most people have heard of leukemia, breast cancer, and prostate cancer. Neuroblastoma, on the other hand, is mysterious to many. Wade’s Army was founded by the Welbourn and DeBruin families to recruit others to use their Power for good and bring the fight to this pediatric cancer. The Wade’s Army mission is to bring action to neuroblastoma, an under-funded, little understood form a pediatric cancer through funding Phase I Clinical Trials and providing direct financial assistance to families in the fight with this deadly disease.

Your donation can be steered in three directions: funding research, directly financially supporting families, and operations.

Please note that only donations through our fundraiser page (or directly to wadesarmy.org) will be accepted. No cash, credit cards or Zen Planner account debit.

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: 10/30 – 11/06

Monday, Oct 30, 2017

L200

A.
Front Squat: 1RM

B.
For time:
– 20 Thrusters (115/75)
– 10 Pull-Ups
– 30 Front Squats (115/75)
– 20 Pull-Ups
– 40 Back Squats (115/75)
– 30 Pull-Ups

L100

A.
3 sets:
– 10 Back Squats
– 8 Strict Pull-Ups
Rest ~1 min b/t movements

B.
In 12 mins:
– Row 2K
– Max Air Squats in time remaining

 


Tuesday, Oct 31, 2017

L200

A.
Pistol Skill Work

B.
Tabata Mash-Up

8 Rounds (0:20 on / 0:10):
– Alt 1-Arm Dumbbell Snatches
– Push-Ups
– Box Jump-Overs
– Plank Hold

Complete 8 rounds of one exercise before moving on to the next.

L100

A.
Double Under Practice

B.
Tabata Mash-Up

8 Rounds (0:20 on / 0:10):
– Kettlebell Swings
– Push-Ups
– Double-Unders
– Plank Hold

Complete 8 rounds of one exercise before moving on to the next.

 


Wednesday, Nov 01, 2017

L200

A.
PARTNER WORKOUT

5 Rounds Each:
– 400 Meter Run
– 20 Wall Ball Shots (20/14)
– 10 Unbroken Deadlifts (225/155)

*Partners alt. rounds

L100

A.
PARTNER WORKOUT

5 Rounds Each:
– 400 Meter Run
– 15 KB Swings
– 10 KB Goblet Squats

*Partners alt. rounds

 


Thursday, Nov 02, 2017

L200

A.
Push Press: 5 X 5

B.
3 Rounds for Time:
– 10 Push Presses (135/95)
– 20 Toes to Bar
– 40 Double-Unders

L100

A.
4 sets of:
– Dumbbell Z-Press x 8
– Single-Leg Hip Bridge x 8 each leg
Rest ~2 min b/t sets

B.
3 Rounds for Time:
– 10 Dumbbell Push Presses
– 10 Burpee Box Jump-Overs

 


Friday, Nov 03, 2017

L200

A.
Snatch: 1RM

B.
For time:
– 40 Kettlebell Swings (70/55)
– 20 Front Rack KB Walking Lunges
– 30 Kettlebell Swings
– 15 Front Rack KB Walking Lunges
– 20 Kettlebell Swings
– 10 Front Rack KB Walking Lunges

L100

A.
3 x 8 1-Arm DB Rows – L/R

B.
2 Rounds for time:
– 40 Goblet Squats
– 20 DB Walking Lunges
– 10 Pull-Ups

 


Saturday, Nov 04, 2017

L100 and L200

A.
TEAM WORKOUT (3)

5 Rounds for MAX Reps:
1:00 – Wall Balls
1:00 – Box Jump-Overs
1:00 – Burpees
1:00 – Rest

*Teams get 1 Wall Ball and 1 Box. Team members rotate through the three work stations at 1:00 intervals; all members rest at the same time.

 


Sunday, Nov 05, 2017

L100 and L200

A.
PARTNER WORKOUT

4 Rounds Each:
– 20 Back Squats
– 2 Rope Climbs

*Partners alt. rounds

 


Weekly Programming: 10/23 – 10/29

Monday, Oct 23, 2017

L200

A.
Back Squat: 3, 2, 1, 3, 2, 1

Aim for the second waive of 3,2,1 to be 5-10lbs heavier than the first wave.

B.
AMRAP 10:00:
– 5 Dumbbell Man-Makers (50/35)
– 10 Pull-Ups
– 15 Box Jumps (24/20)

L100

A.
4 x 10 Back Squats

B.
5 Rounds for Cals/Reps:
– 0:30 Max Cal Row
– 0:30 Rest
– 0:30 Max Rep Burpees
– 0:30 Rest

 


Tuesday, Oct 24, 2017

L200

A.
E2MOTM 12:00
– 2 Snatch Pulls to Low Hang + 1 Snatch

*Ground to Low Hang (0:02 Pause); ground to Low Hang (0:02 Pause) + Snatch

B.
3 Rounds:
– 400 Meter Run
– 20 Kettlebell Swings (50/35)
– 20 Wall Ball Shots (20/14)
Rest: 2:00

L100

A.
4 x 5 Snatch-Grip Deadlifts

B.
4 Rounds:
– 400m Run
– 12 Push Presses

 


Wednesday, Oct 25, 2017

L200

A.
EMOM x 8:
– 3 Strict Handstand Push-Ups

B.
Tabata – 8 rounds of each movement, before moving on to the next:
– Hang Power Clean 95/65
– Seated DB Strict Press 35/20
– Russian Twists 45/25

Score is 3 numbers: total cleans, total presses, total twists

L100

A.
AMRAP 8:00:
– 5 Dumbbell Burpees
– 10 Dumbbell Walking Lunges

B.
3 Rounds for Quality:
– 15 Russian Kettlebell Swings
– 20 Russian Twists
Rest ~1 min b/t rounds

 


Thursday, Oct 26, 2017

L200

A.
5 Rounds:
– 5 Deadlifts
– Max Rep Tempo Ring Dips @ 2111
Rest: 2:00

B.
For time:
– 30 Burpees
– Run 800 Meters
– Row 1000 Meters

L100

A.
3 x 20 Alt. Box Step-Ups

B.
For Time:
– 20 Burpees
– 800m Run
– 30 Wallballs

 


Friday, Oct 27, 2017

L200

A.
3 Rounds:
– 20 Dumbbell Walking Lunges
– Rest: 1:00
– Max Reps Strict Pull-Ups
– Rest: 1:00

B.
6 Rounds for Max Reps:
– 0:30 Thrusters (95/65)
– Rest: 0:30
– 0:30 Box Jump-Overs (24/20)
– Rest: 0:30

L100

A.
3 x 10 Strict Chin-Ups

B.
6 Rounds of 2:00:
– 15/10 Cal Row
– 10 Dumbbell Thrusters

 


Saturday, Oct 28, 2017

L100 & L200

A.
PARTNER WORKOUT

AMRAP 20:00:
– 400m Run
– 40 Alt. DB Snatches 50/35
– 150 Double-Unders

*P1 works, P2 rests; Partition reps as desired; Partners run together

 


Sunday, Oct 29, 2017

L100 & L200

A.
PARTNER WORKOUT

AMRAP 10:
– 10 Unbroken Back Squats
– 10 Lunge Double-Butt Kick Jumps

Rest 5 mins

AMRAP 10:
– 10 Knees to Elbows
– 10 Push-Ups

Weekly Programming: 10/16 – 10/22

Monday, Oct 16th, 2017

L200

A.
3 sets:
– 5 Deadlifts followed immediately by 15 Russian KB Swings
– Rest: 3:00

B.
3 Rounds for Times:
– 500m Row
– 5 Thrusters (155/105 lbs)
– 10 Burpees Over-the-Bar
– Rest: 3:00

L100

4 x 8 Deadlifts

B.
3 Rounds for Time:
– 400m Run
– 10 Dumbbell Thrusters
– 10 Burpees

 


Tuesday, Oct 17th, 2017

L200

A.
Strict Press: 5, 5, 5, 5, 5 (climbing)

B.
AMRAP 8:00:
– 30 Double-Unders
– 20 Wall Balls (20/14)
– 10 Push-Ups

L100

A.
4 Rounds:
– 10 Dumbbell Strict Press
– 0:45 Side Pillar – L/R
Rest 1 min b/t movements

B.
AMRAP 8:00:
– 250m Row
– 20 Dumbbell Walking Lunges
– 10 Push-Ups

 


Wednesday, Oct 18th, 2017

L200

A.
Hang Clean: 5 X 3

B.
AMRAP 12:00:
– 15 Kettlebell Swings (70/55)
– 15 Kettlebell Goblet Squats
– 20 Russian Twists (45/25)

L100

A.
4 x 7 Strict Pull-Ups

B.
AMRAP 9:00:
– 10 Alt. 1-Arm Dumbbell Snatches
– 10 Wall Balls (20/14)
– 5 1-Arm Dumbbell Push Presses – L/R

 


Thursday, Oct 19th, 2017

L200

A.
Front Squat: 5, 5, 5, 5

B.
For time:
– 25 Pull-Ups
– 25 Box Jumps (24/20)
– 10 Snatch (135/95)
– 25 Box Jumps (24/20)
– 25 Pull-Ups

L100

A.
3 Sets:
– 8 Front Squats
– 8 1-Arm Dumbbell Rows – L/R
Rest 1 min b/t movements

B.
5 Rounds for Time:
– 10 Goblet Squats (HEAVY)
– 10 Lunge Double Butt-Kick Jumps

 


Friday, Oct 20th, 2017

L200

A.
Push Press: 1RM

B.
3 Rounds for Time:
– 200m Run
– 12 Hang Power Cleans (135/95)
– 9 Push Presses

L100

A.
4 x 8 Push Press

B.
4 Rounds:
– 250m Row
– 10 Dumbbell Thrusters
– 20 Russian Twists (45/25)

 


Saturday, Oct 21st, 2017

L100 & L200

A.
PARTNER WORKOUT

AMRAP 30:00:
– 400 Meter Run
– 30 Box Jumps or Step-Ups
– 30 Wall Ball Shots

P1 works; P2 rests. Partners alternate TASKS. (P1 completes 400m run then P2 completes 30 Box Jumps then P1 completes 30 wall balls, etc)

 


Sunday, Oct 22nd, 2017

L100 & L200

A.
PARTNER WORKOUT

5 Rounds for Time:
– MAX Rep Back Squat (225/155)
– 7 Dumbbell Burpee Box-Overs (35/20 & 24/20)

Partners alt rounds. 5 rounds each.

Weekly Programming: 10/9 – 10/15

Monday, Oct 9, 2017

L100 & 200 Combined Classes for Columbus Day Holiday

A.
Push Press 5 x 5 (across). Rest ~2-3 mins b/t sets.

B.
5 Rounds for MAX Calories & Reps:
– 0:30 Max Cals Rowing
– Rest: 0:30
– 1:00 Max Reps Burpees
– Rest: 2:00
Score is total number of cals + reps. Keeping count of round in your head might get tricky, so we recommend that you keep a running counter from start to finish.

 


Tuesday, Oct 10, 2017

L200

A.
3 sets:
– 6 Bulgarian Split Squats (L/R)
– Max Reps Strict Ring Dips
Rest ~90s b/t movements.

B.
4 Rounds for Time:
– 5 Front Squats (165/115) – From the floor
– 10 Pull-Ups
– 15 Cal Row

L100

A.
3 Rounds:
– 8 DB Walking Lunges – L/R
– 0:45 Side Plank – L/R

B.
4 Rounds for Time:
– 5 Strict Pull-Ups
– 10 Dumbbell Thrusters
– 100m Sprint

 


Wednesday, Oct 11, 2017

L200

A.
4 x 6 1-Arm Dumbbell Strict Press – L/R

B.
3 Rounds:
– 10 Power Cleans (135/95)
– 20 Push-Ups
– 40 Double-Unders

L100

A.
Chin-Ups 4 x 7

B.
AMRAP 8:00:
– 5 Renegade Rows
– 10 Single-Arm Dumbbell Snatches
– 15 V-Ups

 


Thursday, Oct 12, 2017

L200

A.
Kipping Pull-Up Skill Work

B.
Every 10:00 for 20:00 (2 Rounds):
– 800m Run
– 20 Pull-Ups
– 20 Push Presses (135/95)

L100

A.
Kipping Pull-Up Skill Work

B.
Every 10:00 for 20:00 (2 Rounds):
– Row 1K
– 25 DB Push Presses
– 20 Strict Pull-Ups

 


Friday, Oct 13, 2017

L200

A.
Back Squat 3-3-3-3-3 (climbing). Rest ~2-3 mins b/t sets.

B.
5 Rounds:
– 15 Wall Balls (20/14)
– 10 Toes-to-Bar
– 5 Burpee Box Jump Overs (24/20)

L100

A.
Back Squat 3 x 10 (across)

B.
4 Rounds:
– 15 Wall Balls
– 10 Knees-to-Elbows
– 10 Burpees to target

 


Saturday, Oct 14th, 2017

L100 & L200

A.
AMRAP 22:
– Row 500m
– 2 Laps DB Walking Lunges
– Run 400m

Follow immediately by: Power Clean 1RM in 8 mins.

 


Sunday, Oct 15th, 2017

L100 & L200

A.
Partner Workout
For Time:
400m Run
21-15-9
– Bench Press (225/155)
– Pull-Ups
400m Run

*Partners run together; both partners must complete BP and Pull-Ups prior to moving on to the next set.

Programming for the CrossFit South Arlington Athlete (Part 2)

In this second-part of a two-part series, we talk about the main ideas behind CFSA programming year-long and, specifically, for the next few months. You can find Part 1 here.

In the first installment of this 2-part blog series, we discussed some of the history of CrossFit programming and the importance of a strength-bias in any gym’s training plans. So how does CFSA incorporate strength work for its members? Well, the easy answer would be to make sure we have strength work, 5 days a week, year round. But that’s not as sustainable as we’d like.

First, anytime we have strength work on the whiteboard, we end up with less time left over for the metcon*. Having short and fast workouts is great and an essential component of a comprehensive training strategy; but at some point in the year, we also need to target medium and long time-domain workouts in order to build a complete athlete.

Second, around late February, the CrossFit Open comes around. It is an opportunity for thousands of CrossFitters around the world, including us, to test themselves at the sport of fitness. It is an important milestone for any box, especially for gauging the fitness improvements of its members. For those of you who have done the Open, you know that those 5 weekly workouts thrown at us by CrossFit HQ do not involve very heavy weights; instead, they are medium to long range workouts with a bias towards a high volume of repetitions. What does that have to do with strength training? It means that, in the 3-5 months leading up to the Open, we cannot afford to focus solely on strength. Other fitness skills such as stamina, cardiovascular endurance and gymnastics in higher volume (to name a few) become the main target of our efforts.

So we have a need for a strength bias, but we cannot sustain it all year. What’s the solution? It’s simple and you probably have guessed it already: the training year starts out right after the Open with plenty of strength development and continues that way during the summer. In some instances, training might take the shape of a defined cycle (e.g. 3-month long) with progressive loading and a peaking/testing week at the end. In other instances, training might gradually shift into a phase of frequent strength work plusshort metcons, then gradually shift out of it toward the end of summer. The former is what we all saw this past summer: a well defined strength cycle with a performance week.

As we move forward through 2017 and early 2018, what you’ll see is a combination of longer workouts, higher repetitions and increased gymnastics volume. You will still see strength work 2-3 times per week, the purpose of which is maintenance of the gains you made over the last few months. You will also be hit by another day or two of Olympic weightlifting (snatch, clean or jerk.) One technique that allows us to pack more training into the hour is to superset movements, i.e. to alternate between two movements so that we’re working on one muscle group while another rests. Look for supersets in your training during the fall months.

One last thing: CrossFit as a fitness regimen is great at developing General Physical Preparedness (GPP). At any point in time, it makes you ready for anything: you can go for a long hike, carry heavy groceries or help a friend move furniture. This is how we want you to be year-round; always ready for the known, unknown and unknowable in life. For that, we have to keep the stimulus constantly varied, at a high intensity, using functional movements. Even when we’re favoring strength work, we won’t completely give up on the conditioning. Conversely, when we’re going into “Open season”, we won’t give up on the strength work. The CFSA athlete is a complete athlete who is just as capable inside the gym as they are outside of it.

* metcon = the Metabolic Conditioning piece of the daily workout (it typically comes last)