Search

CrossFit Assault

Constantly Varied, High Intensity, Functional Movement

Tag

front squat

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

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

WODs & the Open

CFAers

If you are participating in the Open, take it easy on the WODs…especially FRAN. She’s going to kick your ass and then you might regret it in the Open!

Enjoy the mobility WOD and choose a LIGHT weight for the WOD.

Best of luck to all athletes! WOD 13.3 coming soon!

WOD | Friday, March 1, 2013

_MG_0071 (2)

© Tammy St. Denis Photography

CrossFit Football Total:

 

In three attempts establish a new 1 Rep Max in the following lifts:

 

Power Clean

Squat

Bench Press

Deadlift

You can take as many warm up sets as necessary, but you must “Call Your Weight” to begin.  In other words you should not do a lift and then go oh that was light so it was a warm up.

Lifts should be done in sequence. If class size is too large to get through all four then coach can break the class up between the lifts.

Score is the total of the 1RM established in each lift.

Coaches:

0600 –

0915 – Nadine

1800 – Mike

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

 

WOD | Thursday, February 28, 2013

430554_384685618211261_1005248722_n© Tammy St. Denis Photography

Strength Beginners:

 

High Bar Back Squat

 

5,5,5

(same weight for each set, perfect form)

Add 2,5kg / 1kg more than last time

 

Bench Press

 

5,5,5

(same weight for each set, perfect form)

Add 1kg / .5 kg from last time.

Write down your weight in your notebook.

Strength Advanced:

High Bar Back Squat

 

1-1-1-1-1

Bench Press

 

5-5-5-5-5

Rx WOD:

 

4×400

 

Run 400 meters then rest. Rest period is the length of time that it took you to run 400 meters.

Scale:

Row 4x500m

 

Coaches:

0600 – Merlin

0915 – Tina

1800 – Mike

1900 OLY Clinic This Week with Nick and Todd

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

WOD | Wednesday, February 27, 2013

_MG_0219© Tammy St. Denis Photography

Gymnastics:

 

Spend 20 minutes on the rings practicing any or all of the following:

Muscle Ups

Ring Dips

Ring Push Ups

Ring Hand Stands

Ring Hand Stand Push Ups

Use this time to work on your weaknesses and attempt as many of the movements as possible.  For those that attempt Ring Hand Stands or Ring Hand Stand Push Ups, ensure that you have a mat underneath you and you MUST use a spotter at all times.

Rx WOD:

 

“Rowing Fran”

 

21-15-9

Thrusters (43/30Kg)

Row for Calories

Due to limited number of rowers use heats and cycle athletes through the WOD while having the remainder continue working on skills.

Scale 1:

Thrusters (38/25Kg)

Scale 2:

Thrusters AHAP

Coaches:

0600 – Nick

0915 – Mary

1030-1130 Open Gym

1130-1230- Mary

1730 – Nadine

1830 – Tina

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

WOD | Tuesday, February 26, 2013

IMG_2070

Strength Beginners:

 

Deadlift

 

1 x 5

(use as many warm-up sets as you need, then do one very heavy set of 5 reps…reps should be touch-and-go).

Weight is +5 kg / +2,5 kg from last week

Write down your weight in your notebook.

Strength Advanced:

 

Deadlift from 4″ deficit *

 

3 RM

*set up a platform 4″ tall and stand on the platform pulling a deadlift for 3 reps

Rx WOD:

 

3 Rounds*:

40 Seconds of one arm KB Thrusters (24/16 Kg)**

Rest 20 seconds

40 Seconds of Strict Pull Ups

Rest 20 Seconds

40 Seconds of KB Snatch (24/16Kg)**

Rest 20 Seconds

40 Seconds of Mountain Climbers

Rest 20 Seconds

*Score is total reps

**Can switch arms as necessary

 

 

Scale1:

KB Thrusters/Snatch (20/12kg)

Banded Pull Ups

Scale 2:

KB Thrusters/Snatch (16/8kg)

Jumping Pull Ups

Coaches:

0600 – Merlin

0915 –  Nadine

 1730 –  Mike

1830 – Don

Coaches Notes:

Emphasize perfect form on the Deadlift! A loss of lumbar curve is NOT acceptable.  For new members who have not done Power Cleans yet have them try 50% of BW and adjust based on coach’s assessment.

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

WOD | Monday, February 25, 2013

IMG_2070

Strength Beginners:

High Bar Back Squat

 

5,5,5

(same weight for each set, perfect form)

 Add 2,5 kg / 1kg to the weight used last time

Shoulder Press

 

5,5,5

(same weight for each set, perfect form)

Add 1 kg / .5 kg to the weight used last time

Write down your weight in your notebook.

Strength Advanced:

 

Overhead Squat

 

1 RM

Push Press

 

1 RM

Rx WOD:

 

“Deadman’s Hand”:

 

Using the deck of card provided by Tina the Coach will turn over the Top Card and call out the exercise for the athletes as follows:

Hearts = Mountain Climbers

Spades = Squats

Diamonds = Sit Ups

Clubs = Push Ups

Jokers = 15 Burpees

Face Cards =10

Aces = 11

Numbered cards denote the number of that exercise to be performed.

 

 

 

Coaches:

0600 – Todd

0915 –  Tina

1730 –  Mary

1830 –  Don

Coaches Notes:

Emphasize perfect form (knees in line with feet, weight on heels, straight back, crease of the hip below top of the knee, etc). Don’t get carried away and increase the weight by more than the prescribed amount just because you are able to lift it. This program works because athletes have the time to get their bodies to adjust to a gradually increasing weight while working on their form. It takes time to work, but even a 1 kg increase per week results in 52 kg in one year.

BE PATIENT!

 

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

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.

Create a free website or blog at WordPress.com.

Up ↑