WOD: Saturday, March 15, 2014 Open WOD 14.3

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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: Saturday, March 1, 2014

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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.

UPCOMING CHANGES AT CFA – August 2013

Members,

We would like to bring to your attention some upcoming changes at the box:

1. Test run of additional WOD classes
2. Open Gym Times

Additional WOD Classes

We would like to run a test for the next few weeks to offer two additional evening classes which Coach Nick will run. The classes will be available on Zen Planner for you to register. Please understand that if there are three or less participants, the class will not take place.

• Tuesdays – 19.30 (August 20th & 27th)
• Thursdays – 19.00 (August 22nd & 29th)

Open Gym Times

On Tuesdays and Thursdays, we will need to modify how Open Gym runs and the times.

1. Members must register for Open Gym on Tuesdays and Thursdays via Zen Planner
2. Open Gym Tuesdays: 16.00 – 17.00 and 19.00 – 21.00
3. Open Gym Thursdays: 18.00 – 20.30

If you are participating in Open Gym when a WOD is taking place please remember the following:

1. Noise levels: keep noise to a minimum so the class can be conducted with minimal interruption
2. Equipment: if the equipment is required for a WOD, the coach will need to ask you for it
3. Open Gym Workout Area: Please workout in the weight room or the back room where the additional racks are located. If you need to use the pull up cage, please talk to the coach running the WOD and make sure your workout and the WOD can work well together

There are quite a few Gold Members who do have their own workout schedules / programs in addition to participating in the regular WODs and it might seem overwhelming what they are working on or the intensity at which they are training. If you’re curious…ask your fellow member what he/ she is working on. One of the amazing things about CrossFit or Weight Lifting is talking about what you do. Learn from each other and see how you could benefit from adding one or two Open Gym evenings into your workouts!

If these additional classes are successful, CFA will be looking to add them on a regular basis.

Please feel free to let us know what you think!

Thanks
CFA Management

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2013 CrossFit Open

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CFA!

The 2013 CrossFit Open is right around the corner. Many of us are excited as the first WOD release approaches. This year, we are proud that we have so many of our members and coaches participating. If you’ve not yet signed up and wish to…there is still time!

Register here

CFA will be holding the CrossFit Open WODs every Saturday as an “event.” This is so great for our community! While it will be a long day for everyone, it’s going to be a lot of fun for us to work together.

REGULAR SATURDAY WODs

From March 9^th to Saturday April 6^th, all Saturday WODs will start at 9:00 am instead of 10:30 am. This is to support the athletes participating in the Open.

HOW CAN YOU HELP?

Even if you’ve not registered for the Open, we need your support! There is a lot to do to make this work and we’d love to have your support. If you can help, contact the member of the team below or fill out the form at the end of this post.

Contact People:

Event Lead & Organization: Tammy
Head Judge & Organization: Nick
Potluck: Mai
Clean Up Crew: Grace & Tina
Equipment Setup: Marco & Don
Children / Babysitting: Tammy
Cheering Squad: EVERYONE @ CFA!!

Some important information:

1. Saturday WODs will start at 9 am and complete by 10 am. It is important that the area required for the Open is vacated immediately to allow the volunteers the opportunity to set up. Volunteers from the Saturday WOD to help set up the athlete area would be appreciated.
2. Dedicated Athlete / Judges Area: The actual WOD will determine where the athlete / judges areas are. We will be switching between the “stretching / martial arts area” and the “original weight area.” We will announce the Athlete / Judges area on the Friday prior to the Saturday WOD.
3. Judges and Athletes need to be at the box starting at 9:30 am for the briefing of movements and any important information they need to have prior to beginning the WOD. The athletes will then have time to warm up.  To get into the rotation of when you will WOD, it will be on a FIRST COME FIRST SERVE basis for the “heat” lists. Tammy will have the lists.
4. Volunteers for equipment set up will need to start during the time the Judges and athletes are reviewing information.
5. Spectators: we are happy to have as many spectators as possible at the event. They must stay in the designated areas and not interfere in the areas for the athletes. Children will be in a designated area with supervision.

Children’s Rules:

SPECIAL CONSIDERATIONS for the CrossFit Games Open

Gym Rules for the Box apply. In addition, the following will be in effect.

1. CFA will provide a competent familiar person to oversee the children in the designated “Children’s Area.”
2. This person will keep the children in the correct area and report any issues to the parent or guardian who must deal immediately with the issue at hand.
3. If you would like to bring your child(ren) to CFA during the Games there will be a 10 Euro per family per Saturday charge as compensation / sitting fee.
4. Please provide your child with adequate forms of entertainment to last the duration of your stay, i.e. video games, books, movie player, non-messy arts like coloring, puzzles, etc.
5. Children are not permitted to be in the designated athlete / judges areas during the Open. It is important that parents / guardians review the rules and expected behavior with their children prior to the events.

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RCFFC 2012 – Nadine Leinweber & Nadine Moore in the top 5!

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September 15, 2012

What an amazing day! The energy was high at Reebok CrossFit Nürnberg. The judges were happy to meet and greet again when we arrived 1.5 hours before the athletes were scheduled to arrive. Our very own Mike Strauch and Don Mc Cutchen agreed to judge as well. As the athletes arrived, we were saying our hellos and getting ready to start the event. We had time to chat with each other and talk about things like CrossFit, CrossFit and um more CrossFit.

As the WODs were announced, the athletes were pumped and ready to go. Starting with Cindy and ending with grueling couplets these athletes were hungry for success. There were smiles through achieving new PRs and pride in finishing the WODs. All competing athletes succeeded in the very first RCFFC. I hope to see many of them again next year!

Nadine Leinweber’s mom and best friends joined her while Nadine Moore’s friend brought her kids  and brother to watch the competition. Monte Fletcher and his youngest, Sandra, Adrian, Tina & Daniel joined in the crowd and cheered for our gals as they fought through each WOD with professionalism and strength.

It was an amazing day and we are proud to say that Nadine Moore was in 5th place and Nadine Leinweber claimed 1st place. Congratulations ladies! You were and continue to be amazing! What an inspiration for our box!

Tammy

WOD Friday, September 14, 2012

 

Strength:

 Front Squat

2-2-2-2-2-2-2-2

 Rx WOD:

10 Rounds

5 Hang Power Clean @ 48/35 kg

10 Pull Ups

20 Double Unders

Warning: Uncontrolled Bar Drop Penalty – 10 Burpees (on the spot)

Scale 1:

Hang Power Clean @ 28/18 kg

Banded Pull Ups

Tuck Jumps

Scale 2:

Injury Related Scaling

Coaches:

0600 – Mike

0915 – Mike

1800 – Monte

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

Coaches Note:  

1. Hang Power Cleans should be at a “medium” heavy weight. First few rounds of HPCs should be unbroken.
2. Dropping the bar in an uncontrolled manner (anything from higher than hip, OR if bar bounces sideways) will cost the athlete an IMMEDIATE 10 Burpees before he can continue with the workout.

WOD June 26, 2012

Skill:

Spent 15 minutes practicing Double Unders – for those that can perform the movement Rx, attempt to find max unbroken reps and/or max reps in 2 Minutes.

Rx WOD:

For Time:

21-15-9

Plyo Push Ups (20kg plates/15kg plates)
Ring Rows

Post total time.

Scale 1:

One of the following options:
Regular Push Ups
Ring Rows from the ground

Scale 2:

Both of the following options:
Regular or Knee Push Ups
Ring Rows from the ground

Coaches:

0600 – Patrick
0915 – Mary
1730 – Abi & Corbin
1830 – Todd

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

Coach’s Quote of the Day:

“Tyranny of the Clock”

Double Under Champs (Guys):

Corbin @ 187
Patrick @ 187 (PR) – way to go!
Stephan @ 103

 Double Under Champs (Gals):

Nadine L @ 185
Michele @ 172
Bethany @ 132

The WOD (Rx):

Guys

Patrick @ 3:46
Dave @ 4:17
Oliver @ 4:28

Gals

Nadine L @ 3:23 (added a 20 kg plate to the mix for extra fun)
Nadine M @ 4:50
Mary @ 8:40