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CFA

LAST OPEN WOD 14.5 & BBQ: Saturday, March 29, 2014

CFA Party

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Come Party with Us!

 

Come knock out the last WOD of the Open with us, and stay to cheer on your friends, eat some delicious food, have a cold beverage or two, and celebrate all the hard work put in by our athletes this month!

Feel free to invite your friends and family! There will be an EPIC Potluck and BBQ after the heats are finished. PLEASE bring meat for the grill, drinks for the party, & side dishes or desserts to share with everyone!

For non-CFA members: Mike has agreed to cancel the usual Drop-In fee as long as you contribute to the pot luck, so bring some goodies!

So what to bring you ask? Can’t cook? Won’t cook? Easy, bring simple things like cut up cheese, wurst, fruit/ veggies, smoked fish, nuts, olives, meat or fish to grill. Athletes will be HUNGRY! or you can be fancy like Dominik and make guacamole. (Please, don’t everyone bring guacamole now.)

On to business:

Workout 14.5

For Time:

21-18-15-12-9-6-3

Thrusters 43/29 Kg

Bar-Facing Burpees

Showtimes:

  • Judges – Please be at the box no later than 0915 to go over standards and criteria.
  • Athletes – Please arrive no later than 0930 to review movement standards and allow sufficient time to warm up.
  • Any box member is welcome to sign up and do the wod (you don’t have to be registered for the Open)

If you plan on doing the WOD (for the Open or not), SIGN UP on Zen Planner.

Show starts at 1000hrs for anyone inviting friends, family, random folks off the street, and anyone else that’s interested in seeing some athletes get down to business!

Childcare is available for a nominal fee. Please message or talk to Grace.

WOD 14.4: Saturday, March 22, 2014

.toes-to-bar-meme

Workout 14.4

AMRAP 14

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10/9-foot target
30 cleans, 61/43 Kg.
20 muscle-ups

Showtimes:

  • Judges – Please be at the box no later than 0900 to go over standards and criteria.
  • Athletes – Please arrive no later than 0930 to review movement standards and allow sufficient time to warm up.
  • Any box member is welcome to sign up and do the wod (you don’t have to be registered for the Open)

If you plan on doing the WOD (for the Open or not), SIGN UP on Zen Planner.

Show starts at 1000hrs for anyone inviting friends, family, random folks off the street, and anyone else that’s interested in seeing some athletes get down to business!

Childcare is available (during all 5 Open WODs) for a nominal fee. Please message or talk to Grace.

There will be no organized pot luck this week, but there will be a get-together downtown at 1800 –

ask Mar-C for details.

WOD: Saturday, March 15, 2014 Open WOD 14.3

Its called a deadlift.

Workout 14.3

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
61-kg deadlifts, 10 reps
15 box jumps, 24-inch
84-kg deadlifts, 15 reps
15 box jumps, 24-inch
102-kg deadlifts, 20 reps
15 box jumps, 24-inch
125-kg deadlifts, 25 reps
15 box jumps, 24-inch
143-kg deadlifts, 30 reps
15 box jumps, 24-inch
166-kg deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
43-kg deadlifts, 10 reps
15 box jumps, 20-inch
61-kg deadlifts, 15 reps
15 box jumps, 20-inch
70-kg deadlifts, 20 reps
15 box jumps, 20-inch
84-kg deadlifts, 25 reps
15 box jumps, 20-inch
93-kg deadlifts, 30 reps
15 box jumps, 20-inch
102-kg deadlifts, 35 reps
15 box jumps, 20-inch

Showtime **CHANGE**
  • Due to the Intro Class this weekend, times are sliding a half hour later. Please be considerate of the Intro Class when you are coming into the box.
  • Judges & Athletes – Please arrive no later than 1000 to review movement standards and allow sufficient time to warm up.

Any box member is welcome to sign up and do the wod (you don’t have to be registered for the Open)

If you plan on doing the WOD (for the Open or not), SIGN UP on Zen Planner.

Show starts at 1030hrs for anyone inviting friends, family, random folks off the street, and anyone else that’s interested in seeing some athletes get down to business!

Childcare is available (during all 5 Open WODs) for a nominal fee. Please message or talk to Grace.

There will be no organized pot luck this week, but the weather is supposed to be beautiful AGAIN, and there will be no shortage of awesome people to hang out with, so the grill will be running! Bring your own food, and maybe a little extra to share.

WOD 14.2: Saturday, March 8, 2014

overhead squirts

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Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

Showtimes:

  • Judges – Please be at the box no later than 0900 to go over standards and criteria.
  • Athletes – Please arrive no later than 0930 to review movement standards and allow sufficient time to warm up.
  • Any box member is welcome to sign up and do the wod (you don’t have to be registered for the Open)

If you plan on doing the WOD (for the Open or not), SIGN UP on Zen Planner.

Show starts at 1000hrs for anyone inviting friends, family, random folks off the street, and anyone else that’s interested in seeing some athletes get down to business!

Childcare is available (during all 5 Open WODs) for a nominal fee. Please message or talk to Grace.

There will be no organized pot luck this week, but the weather is supposed to be beautiful, and there will be no shortage of awesome people to hang out with, so the grill will be running! Bring your own food, and maybe a little extra to share ;^)

WOD: Saturday, March 1, 2014

theopen

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Workout 14.1

10-minute AMRAP:

30 double-unders

15 power snatches, 75 / 55 lb. (34/25 kg)

Showtimes:

  • Judges – Please be at the box no later than 0900 to go over standards and criteria.
  • Athletes – Please arrive no later than 0930 to review movement standards and allow sufficient time to warm up.
  • Any box member is welcome to sign up and do the wod (you don’t have to be registered for the Open)

Show starts at 1000hrs for anyone inviting friends, family, random folks off the street, and anyone else that’s interested in seeing some athletes get down to business!

Childcare is available (during all 5 Open WODs) for a nominal fee. Please message or talk to Grace.

2014 CF Open FAQ

Dominate

Questions keep coming in, so in an attempt to keep everyone informed, I’ll just post questions and answers here.

Q: What time do I need to show up for the WOD on Saturday?

A: Volunteers helping judge will need to arrive by 0900. Athletes will need to be at the box NO LATER THAN 0930. Movement standards will be covered then to allow enough time for questions and warm up. The intent is for the 1st Heat to begin by 1000.

Q: What should I bring to be videotaped?

A: At a minimum bring something to be videotaped with (smartphone, camcorder, etc…). If you have an iPad or other tablet that you can use to run a stopwatch/countdown timer bring that as well as we only have one clock in the gym. You’ll also need someone to videotape for you, but there should be plenty of adoring fans to pick from. =^)

Q: What if I don’t want to be videotaped?

A: Only athletes interested in qualifying for the European Regional need to be worried about being videotaped. If an athlete is not videotaped during the Open and they qualify, they will simply have to re-do the work out and be videotaped then.

Q: Can I still WOD if I’m not registered for the Open?

A: Yes! You will also still need to sign up on Zen Planner, and will still be scored along with everyone else. However, an athlete registered for the Open will take priority over an athlete just coming for the Saturday WOD.

Q: Do I need to sign up on Zen Planner if I’m registered for the Open?

A: Yes. Not everyone registered will be able to do the workout on Saturdays. The more head’s up we have the better.

Please post any other questions you have either in the comments here or on Facebook, and I’ll answer them as quickly as I can!

-Imran

Battle of London WODs 2A and 2B

Battle of London

Hello CFAers!

Some of your coaches are planning on tackling and judging the Battle of London WOD 2 (which appears to actually be two WODs in one) on Monday 11 November after the 0915 class. We will also hang out afterward and eat delicious foods. So here are the details —

What? BoL WOD 2A and/or 2B (released Sunday night) followed by some meat-grilling

When? 1030ish until we leave

Where? CFA, of course!

Why? Why not?!

 

Open Gym Today and Saturday WOD

Hi CFAers!!

Imran and I will be hanging out at the box rocking some heavy back squats after the 0915 today. So, the box will be open from 0900-1200 (at least!)

Also, we are coaching the Saturday WOD tomorrow and there will be BBQing! Please bring some delicious meats and a side of some sort as well as drinks if you want something other than the beers already at the box 🙂

Vera said she is brining a sweet and I am thinking I’ll make paleo apple cake so we need some savory sides / salads.

Looking forward to seeing you all … and if you won’t make it have a great weekend!

Get Beefy,
Mary

CFA Survey: Initial Management Feedback (August 2013)

The purpose of the recent CFA Survey has been to collect information from our members about their experience and overall thoughts of the box. While not all members have responded to the survey, we appreciate the responses we have received so far.

The main categories of interest for our members, at this time, are:

  1. Facilities / Equipment
  2. CFA Team
  3. CF Goals, Programming & Community

Since its inception, CFA has been lucky enough to continue its growth. The old box had approximately 40 – 50 active members. In the current box we have well over 100 active members. We have more than doubled in member growth and in the size of our location in the last year. We couldn’t have done this without you, your love for CrossFit and your determination to reach your fitness goals day by day.

We would like to offer some feedback to the areas of the survey where we have information or action can be taken.

Facilities / Equipment
52% of our members have a good experience when they are at the box. This is good news for us to hear. At the same time, there are areas the members feel more attention must be given.

Toilets – There were two functioning toilets at the box. We currently have one that works and one that is not. The one that is no longer in order has been blocked four times within a short time frame due to sanitary products and food being flushed. The piping cannot handle this type of waste and has blocked too often. Until we can find a solution with the building owner, the toilet needs to be closed for use.  Jenny has been able to utilize the room for massage and our members can use this room to change. For the time being, the second toilet will remain closed until a suitable solution is found.

Please do not change in the bathroom / toilet that is working. This will help to alleviate the current need for two if we could have one bathroom as the massage / change room and the other strictly used as a toilet.

Showers – Our facilities are not set up for the installation of showers. We have explored the installation of a shower but it is not feasible at this time.

Equipment – CFA has been increasing its equipment inventory on a regular basis since moving into the current location. We will be ordering new 20kg mens bars and increasing the amount of wall balls.

CFA will also be re-implementing the ‘no dropping the bar’ rule which was in place at the old box. This rule will apply in the WODs, Open Gym, BBC and any other program at the box. The more care we take of our equipment, the longer it will last.

Team
96% of our members feel that CFA tailors the WODs to meet their needs. 79% feel comfortable providing feedback to CFA.

CFA wants your feedback. If you feel that you cannot communicate with your coach directly, please talk to one of the staff you feel you can confide in. We do take the time to listen and take action where possible. There will always be personality conflicts that cannot be solved by CFA, but objective feedback is always welcome. If you are truly not able to talk to one of the staff about your topic, it is possible to submit anonymous feedback through the form below. This is not something we would like to do because it is important for us to talk to you and understand what your needs or concerns are.

CFA Goals, Programming & Community
Goals
 – Some of the feedback in the survey mentioned that members are not sure what the goals of CFA are. The main goal of CFA is to support our members in reaching you goals, whether it’s your first pull up, muscle up, being faster, fitter, or perfecting your form on Olympic lifts. Over the next weeks, we will be working to help you with setting single gymnastic, endurance and lifting goals. It will be your job to achieve the goal, but CFA will be there to help you get it.

Have you seen the board that Coach Nick and Coach Patrick B set up for you? Write down your goals and achieve them. Write down your goal and get it! Monte wrote down his goal and, with the help of TJ, he achieved the goal on the same day!

Programming – CFA rotates the programming. Last year, we had Jason Salfen who programmed WODs to get us better at double unders and increase our strength. Todd focused on strength and metcons while Patrick focused a lot on endurance followed by strength. The benefit of varied programming is that our members are able to achieve new goals. Currently, Don is programming WODs for CFA. If you have feedback for Don, please be open and talk with him to ask if your ideas or wishes can be incorporated into WODs. If you are unable to talk to him directly, use the anonymous feedback form at the bottom of this post to write your concerns. They will be forwarded appropriately.

Class Sizes – Zen Planner is our current scheduling program. All members, coaches included, need to register for their WOD through Zen Planner. The maximum participants allowed in each WOD is 15, except for the weekend WOD. This is for your safety and to receive the best possible coaching during your WOD. Please understand that if you haven’t registered you may be asked to come to a later WOD. Filling class registration in Zen Planner also helps the box to gain the overview as to which evenings we need to add more classes to our offerings.

Open Gym – One of the benefits by the Gold Memberships is the ability to have “open gym” at the box. This means that members can work on lifting or work on their deficits in addition to participating in regularly scheduled WODs. Some feedback received showed concerns about the type of athletes that CFA has. Some members feel that they would like to improve in a certain area and focus on that, taking advantage of Open Gym to do that. We have some members and coaches who would like to move towards being Performance Athletes which means that not only do they do one or two WODs per day, they are using Open Gym to get their entire workout completed.

CFA will be revisiting the best way to combine regular WODs and Open Gym in order to meet the needs of our members.

Do you need to upgrade your membership from Basic to Gold in order to take advantage of Open Gym? Fill out the form below for more information.

Additional Programs – The BBC is a program offered by CFA for our members to improve their Oly Lifts. The “Comp Team” has been organized by Mary and is not a program offered by CFA. Mary is trying to support members who want to compete more.  CFA has not officially approached the idea of having a team go to CrossFit Regionals, although we encourage any member who strives to do this.

Additional Classes – in response to your needs, both in the survey and through talking to the CFA team, we have added two later evening classes to see if it helps the class size challenges we are currently facing. Please refer to the post regarding the upcoming changes at CFA for further information on the class days, times and registration.

Community – Community is one of the topics that has been raised as a concern by the members. CrossFit is a community of like-minded people working out together and cheering together. We will admit that it has been more difficult to bring the box together for BBQs as we have in the past and we will work on bringing our community together in the future.

Thank you!

If you haven’t already filled out the survey, take a few moments to do so today!

You don’t need to fill out the survey to offer feedback to the box. Feel free to add your feedback below. It is anonymous. If you need a response, please write your name and email address at the end of your comment so that we may better respond.

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