Monday

Fitness

A1: Back Squat (5 sets x 3 rep)
increase previous 5×5 by 10# keep weight across all sets
rest 1 min
A2: Chin-ups (5 sets x 3-5 reps)
**partner assisted if needed, no bands
rest 2 min
Metcon (Time)
3 Rounds For Time
7 cal assault bike/Run 200m
10 weighted step-ups (alt legs )
30/20 DB per hand
7 elevated ring rows

**ring rows should be hard

Performance
A1: Back Squat (7, 5, 3, 7, 5, 3)
rest 1 min
Strict C2B Chin-ups (6 sets x 5-7 reps)
rest 2 min
+
3 Rounds
7 cal assault bike/Run 200m
10 weighted Barbell step-ups 24/20′
(alt legs )  95/65
3 Bar muscle-ups

Sunday

20 min AMRAP:
400m run
12 burpees
300m row
12 box jumps w/ step down 24/20

Saturday

In teams of 3:
Prowler push/Sled Drag 600m
30 Deadlifts  275/185
20 rope climbs
Prowler push or Sled Drag 600m

**if prowler add 20# (10 on each side)
if sled add 65#

Friday

Fitness

Metcon (Time)
4 Rounds
20 Double unders
50 ft walking lunge
30#/20# DB each hand
10 K2E
Performance
Metcon (Time)
5 Rounds
40 double unders
10 pistols
10 T2B

Thursday

Fitness

A: Press (15 min to build to 1 RM)
 +
Metcon (Time)
3 Rounds
Run 200m
10 S2OH 105/75  (clean from floor)
12 box jumps w/ step down 24/20
Performance
A: Press (15 min to build to 1 RM)
 +
Metcon (Time)
3 Rounds
Run 200m
10 S2OH 134/95 (clean from floor)
12 box jumps w/ step down 30/24

Tuesday

Fitness

A1: Deadlift (5 sets x 5 reps)
rest 1 min
add 5-10# from last 5×5 and keep weight same across all sets
A2: Dips (5 sets x 3-5 reps )
*if no strict dips then 3 neg/rd, no bands
rest 1 min
Metcon (4 Rounds for calories)
Assault Bike Sprint 1 Min x 4
rest 3 mins
Performance
A1: Deadlift (70×3, 75x3x2, 80x2x2)
rest 1 min
A2: Ring Dips (5 sets x 5-7 reps)
rest 1 min
Metcon (4 Rounds for calories)
Assault Bike Sprint 1 Min x 4
rest 3 mins

April Athlete of the Month – Sarah Olson!

sarah

Congrats to this month’s athlete of the month, Sarah Olson! All your amazing hard work as paid off!

How did you first get involved with Crossfit? Take us back to your first WOD- how did that feel? What did you think?

My husband kept encouraging me to try crossfit after Lily (our 3rd) was born.  I finally went online and signed up for the free 1 hour intro with Walt.  I felt a bit intimidated at first and was probably sore for a week after that first WOD.  I honestly don’t even remember what it was!!  I do remember that I wanted to come back.

What changes have you seen in your body, health and overall fitness since starting at CFA?

I feel strong.  I’ve been “fit” and “in shape” before but it is different.  I can throw my 6 year old over my shoulder if I need to and not hurt my back :)

What is your favorite CrossFit moment?

This is a tough one, there are several.  I recently let my “friends” convince me to sign up for the open.  That was an amazing experience (first ever toes to bar and chest to bar pull ups).  I had NO business doing 50 toes to bar, but I did.  I realized there were some things I can do that I didn’t realize I was strong enough to try.  Those were some pretty exhausting work outs.  My other favorite CrossFit moment(s) are watching my kids at CrossFit kids.  The coaches that work with the little people are truly an amazing group of women.  My son was afraid to do most of the activities when he first started coming, and frankly, some of them are very hard for him to do.  Now, he looks forward to going to CrossFit and both of my kids are pretty mad at Mom and Dad if we can’t go or forget to go on Saturdays. In general, every accomplishment or “first” is celebrated, whether with a video posted or a quiet “Great job” from other athletes and coaches.

What do you enjoy most about being an athlete at CFA?

I enjoy the camaraderie at CFA. I didn’t join to make friends, but I have met many awesome people that I do consider friends.  There is always someone to push me a little harder, even on those days I don’t want to push myself.  Everyone supports one another.   I love the fact that on any average day at 6 am, there are people from their early 20′s to late 60′s working out together and supporting everyones efforts and successes.  I also enjoy the coaches at CFA, although in general the coaching is consistent between them, they all bring such a unique set of qualities to the box in both talent and personality.

What goals are you working on?

  My goal in general is to complete the Rx workout.  After completing the open workouts, I need to sit down and come up with something more specific?  Maybe a muscle up someday??? :)  

What the Coaches are saying:

“Intensity, Reflection, Awareness. Those are a few of the traits i admire about Sarah. She brings intensity with each movement and a will to complete each workout, no matter if it’s her perfect double under’s or each opportunity to improve toes-to-bar. Sarah has been a constant pillar at 6am. We all wish her and her family great success and happiness in their move this summer. As an athlete, she is constantly reflecting on her  performance, what she felt great about, what she will focus on next time and truly aware of seeking perfect form to the best of her ability. It has  been a pleasure to coach Sarah. You are a Great Athlete, Great Mom and a Great Person.” Coach Dan Dupras

“Sarah has exemplified the precept that function follows form; dedicated technique work and strict adherence to making each rep look the same as the previous one has yielded her PR after PR.” Coach Gabe

“Sarah is a wonder athlete and person. She is always striving to be just a tad bit better each day.  She goes outside her comfort zone and tries things that scare her.  Her growth in CrossFit has been remarkable. Great job Sarah, keep up the awesome work!”

Monday

Fitness

Metcon (4 Rounds for reps)
5 min AMRAP
5 pullups
12 air squats
rest 3 min

5 min AMRAP
Run 200m
12 slam ball
rest 3 min

5 min AMRAP
10 burpees
12 ab mat situps
rest 3 min

5 min AMRAP
assault bike 7 cals
15 double unders or 30 sec attempts
rest 3 min

Performance
Metcon (4 Rounds for reps)
5 min AMRAP
7 pullups
12 air squats
rest 3 min

5 min AMRAP
Run 200m
12 slam ball
rest 3 min

5 min AMRAP
10 burpees
10 GHD situps
rest 3 min

5 min AMRAP
assault bike 7 cals
25 double unders
rest 3 min

Sunday

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Teams of  2, 1 person working at a time

Saturday

Fitness

Metcon (Time)
Row 750m
20 K2E
Row 500m
30 burpees
Row 250m
80 unbroken singles
Performance
Metcon (Time)
Row 750m
20 T2B
Row 500m
30 burpees
Row 250m
40 unbroken DU