Search

CrossFit Assault

Constantly Varied, High Intensity, Functional Movement

Tag

CrossFit

WOD 14.2: Saturday, March 8, 2014

overhead squirts

.

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 ;^)

Advertisements

WOD: Saturday, March 1, 2014

theopen

.

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

2014 CrossFit Games Open

Chalk

Folks… we are a part of the global CrossFit community! We groan, sweat and laugh together. We are there to cheer each other on to PRs, mobilize our stiff bits, and laugh at our pistol attempts. Now it’s time to test together!

This Friday, the first work out of the 2014 CrossFit Games Open will be released. Instead of the usual Saturday WOD, the next 5 Saturdays will be CFG14 Open WODs. Like last year, hundreds of thousands of CrossFitters all over the world will be doing the exact same WOD each week. Different from other years, this year if you hope to go to Regionals you must be judged by a CF Level 1 certified judge who has successfully completed the CF Judges Certification, and you must be able to provide videos of each of the 5 workouts. We will supply the judge – you must supply the camera and camera person – see CF Open Rules for more info.

Your community needs your help! CFA has already started getting ready. Many of your coaches have taken the necessary exams to become CF judges. In the next few days we will send out requests for nourishing food & drink for Saturday’s Potluck, volunteers to help set up and cleanup after the WOD…. Even if you aren’t register to compete, sign up to WOD and cheer the competitors (You know… your friends!!).

If you already know you have time this Saturday to assist with the set-up, cleanup, or potluck, please comment below.

See you Saturday!

Thrive with Personally-Tailored Training and Programming by Coach Mary

Willpower

CrossFit offers constantly varied, high intensity programming for most to achieve health and functional fitness goals. However, if you have specific weight, strength, fitness, or movement goals you need a more personal approach.

I am accepting personal clients who are looking to achieve their individual goals and turn intention into reality.

Service options are one, or a combination, of the following:

  • Individual Assessment – May include VO2 max test, body composition measurement, muscular imbalance identification, strength assessment, and a plan for improvement.

  • Nutrition Counseling – Could be analyzing food journals, suggesting calorie intake, help fueling for specific performance or aesthetic goals, or general advice for healthier eating

  • One-on-One Personal Training – Hourly sessions are available to address anything that needs improvement by providing the individual attention not available in a group class setting.

  • Programming – Have monthly, tailored programs prepared to meet your goals and choose from monthly, bi-monthly, or weekly one-on-one sessions to assess movement, encourage feedback, and make sure the program continues in the desired direction. This includes daily availability via email/phone

 We will work together to balance and improve your overall health and fitness.

Spots are limited and prices vary based on the service(s) selected.

Contact me for details: marychatriwala@yahoo.com / 0172-535-5417

*Individual results may vary 😉

Results May Vary

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?!

 

CANCELLATION: September 12th 19.00 WOD

New CFA Tshirts

Today we have less than three members registered for the evening WOD. We have waited until the last minute to cancel the class due to our three hour policy for which members can sign up via Zen Planner.  We announced the launch of the evening classes and shared that classes with three or less will not be held. Our apologies to the member that registered.

More information about the structure of the late classes can be found here.

Today, the box will close at 19.00. If you have signed up for Open Gym, please understand that the 18.00 WOD has equipment priority.

Thanks for your understanding.

CFA Team

The 6 Most Shockingly Irresponsible “Fitspiration” Photos

Awesome perspective!

Reembody

The Reembody blog, up to this point, has been a thoughtful exploration of human movement, a subject about which I am extremely passionate.

Today, however, I’m mad and I’m going to tell you why.

I have been planning a blog post for a while on fitness misinformation, and it was originally going to be the same kind of thoughtful deconstruction found in my other installments. But then I read this and it was one of the most beautiful things I’ve ever found in my newsfeed: so beautiful, in fact, that the rest of the health and fitness propaganda floating around Facebook like turds in a pool started to really, really piss me off.

So thoughtful deconstruction has been postponed for another day. Instead, we’re going to take a good look at a few of those turds and get pissed off together because, when someone preys upon your insecurities in an effort…

View original post 1,993 more words

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

Blog at WordPress.com.

Up ↑