March 2010 Archives
31 March 2010
10 Rounds for time of:
200 Meter Run
20 Double Unders
Post time to comments
Compare to 10 Jan 2010
200 Meter Run
20 Double Unders
Post time to comments
Compare to 10 Jan 2010
Squatters!! They showed up one day
and just never left .. lol .. Love you guys
and just never left .. lol .. Love you guys
30 March 2010
Front Squat
5 rounds of 5 reps @ 65% of your
1 Rep Max.
If you have not established a 1 rep max
do 5-5-3-3-1-1-1 to establish bench marks
for each.
5 rounds of 5 reps @ 65% of your
1 Rep Max.
If you have not established a 1 rep max
do 5-5-3-3-1-1-1 to establish bench marks
for each.
Sage and Company will be here in
less than 2 weeks!! I hope you all are
as excited as I am!! There is still room
for more attendees for the Olympic
Weightlifting Certification, if you are on
the fence hop on down and get signed up
for this one before its too late!
Click HERE TO REGISTER
less than 2 weeks!! I hope you all are
as excited as I am!! There is still room
for more attendees for the Olympic
Weightlifting Certification, if you are on
the fence hop on down and get signed up
for this one before its too late!
Click HERE TO REGISTER
28 March 2010
Rest Day!!!!
Saw this over on the CF Endurance site and just
had to share it...Got any great quotes that
absolutely hit home? Post it to comments...........
had to share it...Got any great quotes that
absolutely hit home? Post it to comments...........
27 March 2010
1200 Team WOD
"Karen"
150 Wall Ball Shots for time
20lb/14lb Medicine Ball
Post time to comments
2
minutes @ each station
in a three person team
Accumulate
as many points as
possible @ each station over
12 minutes
-20/14 Wall ball shot to 10
ft target
-20" Box jump
-pull ups
-Burpee
-Calorie row
-Ground to overhead
95lbs/65lbs
Work as a team to collect
the most points possible.
No matter what strategy
you
choose only two minutes
can be spent in total @ each
station.
You can choose to rest an
Athlete or
athletes through any portion of the work
out. Strategery is vital!
"Karen"
150 Wall Ball Shots for time
20lb/14lb Medicine Ball
Post time to comments
Congrats to Nicolle who pulled a PR 275 lbs
conventional deadlift after her sumo's today
More Musings madness Click Here
conventional deadlift after her sumo's today
More Musings madness Click Here
26 March 2010
Sumo Dead Lift
Establish a 1 rep max for this lift
using no more than 3 failures @
any weight...
Post Loads to comments
Establish a 1 rep max for this lift
using no more than 3 failures @
any weight...
Post Loads to comments
Photo courtesy of EliteFTS.....
We had a bad link so I am reposting this
CFA MUSINGS
Sunday's Tune Up WOD's are posted on the
Games Page. We have an On Ramp session
Sunday Morning so We will start immediately following!!
Warm ups will start @ 1100....
Our Regionals page is up, if you're planning to participate
in the qualifiers get me a pic and a quick Bio to post
on the competitor page.
Saturday's team WOD is open to any and all members...
See you @ 1200
Next Boot camps are forecasted for a 17 April start date,
Get in here for your demo before they fill up!
We had a bad link so I am reposting this
CFA MUSINGS
Sunday's Tune Up WOD's are posted on the
Games Page. We have an On Ramp session
Sunday Morning so We will start immediately following!!
Warm ups will start @ 1100....
Our Regionals page is up, if you're planning to participate
in the qualifiers get me a pic and a quick Bio to post
on the competitor page.
Saturday's team WOD is open to any and all members...
See you @ 1200
Next Boot camps are forecasted for a 17 April start date,
Get in here for your demo before they fill up!
25 March 2010
3 rounds for
time of :
Run 400M
21 air squats
14 kettlebell
swings 2/1.5 pood
7 burpees
Post time to comments
muscle ups @ CFA from CrossFit Asia on Vimeo.
24 March 2010
Rest Day
I will not fail!! The look of determination...
extremely inspiring!!!
Have a read .. something to think about on your rest
day. More CFA MUSINGS
extremely inspiring!!!
Have a read .. something to think about on your rest
day. More CFA MUSINGS
23 March 2010
21-15-9 for time of:
Power Cleans 135lbs/85lbs
Pull Ups
Post time to comments
There will be a Team WOD on Saturday
1200... Bring your A-Game!!
Sunday we will be doing a Tune-Up for the
Asia Regionals Qualifier. 3 WOD's over 4 hours
First WOD will kick off @ 1100. Pack a lunch and
your recovery meals!
Power Cleans 135lbs/85lbs
Pull Ups
Post time to comments
There will be a Team WOD on Saturday
1200... Bring your A-Game!!
Sunday we will be doing a Tune-Up for the
Asia Regionals Qualifier. 3 WOD's over 4 hours
First WOD will kick off @ 1100. Pack a lunch and
your recovery meals!
22 MARCH 2010
"Jackie"
Row 1000 Meters
50 Thrusters @45#
30 Pull Ups
Post time to comments
Man I wish we had a pic of Darin when
he first started with us @ CFA. Aside
from losing about 25 lbs he has put on a
ton of muscle and gotten stronger, faster
and better across every conceivable
benchmark. Bottom line... hard work and
good nutrition pay off!!!
Row 1000 Meters
50 Thrusters @45#
30 Pull Ups
Post time to comments
Man I wish we had a pic of Darin when
he first started with us @ CFA. Aside
from losing about 25 lbs he has put on a
ton of muscle and gotten stronger, faster
and better across every conceivable
benchmark. Bottom line... hard work and
good nutrition pay off!!!
21 MARCH 2010
PICK ONE OF THE 3:
RUN 10K
OR
SWIM 3K
OR
RIDE 30K
WARRIORS:
RUN 5K
OR
SWIM 1.5K
OR
RIDE 15K
POST SPORT AND TIME TO COMMENTS
LINDA!!!.........................
DON'T FORGET WE ARE CLOSED TODAY!!
WE ARE CHOOSING DAYS WHEN THE
PROGRAMMING ALLOWS US TO CLOSE TO
MAKE CFA A BETTER PLACE FOR ALL OUR
ATHLETES AND FUTURE ATHLETES.....SLEDS
ARE DUE TO ARRIVE ANYTIME TO ADD TO THE
PAIN TRAIN ... SEE YOU ALL MONDAY!
RUN 10K
OR
SWIM 3K
OR
RIDE 30K
WARRIORS:
RUN 5K
OR
SWIM 1.5K
OR
RIDE 15K
POST SPORT AND TIME TO COMMENTS
LINDA!!!.........................
DON'T FORGET WE ARE CLOSED TODAY!!
WE ARE CHOOSING DAYS WHEN THE
PROGRAMMING ALLOWS US TO CLOSE TO
MAKE CFA A BETTER PLACE FOR ALL OUR
ATHLETES AND FUTURE ATHLETES.....SLEDS
ARE DUE TO ARRIVE ANYTIME TO ADD TO THE
PAIN TRAIN ... SEE YOU ALL MONDAY!
19 March 2010
Linda
10-9-8-7-6-5-4-3-2-1 for time of:
1.5x BW Deadlift
BW Bench Press
.75 BW Clean
*The clean is a squat clean
Post time to comments
10-9-8-7-6-5-4-3-2-1 for time of:
1.5x BW Deadlift
BW Bench Press
.75 BW Clean
*The clean is a squat clean
Post time to comments
Chest to ground lock out @ the top!!
Kay setting the example in the box!
We will be closed Sunday!! Sorry for the
inconvenience but we are moving the
kids room.
Starting April 1st we will be going back
to 10,000yen for monthly membership.
We have given the US $ a year to recover
and sucked up the losses that could be
going toward more and better equipment
for the box. All pricing will be in yen from here
on out and while we will still gladly accept
the US $, the prices will be based on the yen.
Kay setting the example in the box!
We will be closed Sunday!! Sorry for the
inconvenience but we are moving the
kids room.
Starting April 1st we will be going back
to 10,000yen for monthly membership.
We have given the US $ a year to recover
and sucked up the losses that could be
going toward more and better equipment
for the box. All pricing will be in yen from here
on out and while we will still gladly accept
the US $, the prices will be based on the yen.
18 March 2010
Weighted Pull ups:
Work up to a 1 rep max!
If you cannot do a pull-up train the kip
and work toward a strict or kipping pull up
Post loads to comments
Work up to a 1 rep max!
If you cannot do a pull-up train the kip
and work toward a strict or kipping pull up
Post loads to comments
Vivian getting her squat on! She also rocked
out a 5:44 Annie today .. We love out strong
CFA girls and we have lots of them!!!
out a 5:44 Annie today .. We love out strong
CFA girls and we have lots of them!!!
16 March 2010
Rest Day!!!
My absolute favorite Oly lifter in the whole world!
She moves like a machine even @ Max Loads..
We are about 3 weeks out from the Oly lift and I
am so stoked to be hosting the first ever Oly lift
certification in Asia. The Coaching will be
phenomenal. I have attended the cert twice and
I can honestly say both times I learned a ton!!
I wrote a little something something about the recent
Lean Up challenge.. have a look if you have a minute
Nutrition Musings
She moves like a machine even @ Max Loads..
We are about 3 weeks out from the Oly lift and I
am so stoked to be hosting the first ever Oly lift
certification in Asia. The Coaching will be
phenomenal. I have attended the cert twice and
I can honestly say both times I learned a ton!!
I wrote a little something something about the recent
Lean Up challenge.. have a look if you have a minute
Nutrition Musings
15 March 2010
AMRAP in 12 Minutes of:
7 Hang Power Cleans 95lbs/65lbs
12 Thrusters 95lbs/65lbs
15 Ring Push Ups
Post rounds to Comments
7 Hang Power Cleans 95lbs/65lbs
12 Thrusters 95lbs/65lbs
15 Ring Push Ups
Post rounds to Comments
Heidi lost 19 lbs in 8 weeks and took the title
for the ladies during" The Lean Up Challenge"
for the ladies during" The Lean Up Challenge"
Bob had an incredible body composition change
over 8 weeks just barely edging out Marlo as the
Male winner!!
over 8 weeks just barely edging out Marlo as the
Male winner!!
14 March 2010
"Helen"
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings 24kg/16kg
12 Pull Ups
Post time to comments
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings 24kg/16kg
12 Pull Ups
Post time to comments
We will be posting the pics of the winners of the
lean up challenge on the nutrition blog! We will
continue to maintain the blog as I feel its a great
we for people to figure out what to do!! If anyone
wants to post any lessons learned from the Lean
Up Challenge just email them to me in a word doc.
The next time we do this the promise I will make to
you is the coaches will be more proactive. We thank
each and every one of you for your efforts. All of you
did an amazing job!
lean up challenge on the nutrition blog! We will
continue to maintain the blog as I feel its a great
we for people to figure out what to do!! If anyone
wants to post any lessons learned from the Lean
Up Challenge just email them to me in a word doc.
The next time we do this the promise I will make to
you is the coaches will be more proactive. We thank
each and every one of you for your efforts. All of you
did an amazing job!
13 March 2010
10 Rounds for time:
5 Body Weight Back Squats
5 Handstand Push Ups
Post time to comments
5 Body Weight Back Squats
5 Handstand Push Ups
Post time to comments
Darin! Our first Fishing Game Tourney Champ!
12 March 2010
REST DAY
470 lb tires add up quickly... just give it a minute or so
TONIGHT'S ACTIVITIES:
-We will start the fishing tournament right after Boot Camp
-All of our members are welcome to participate or just come
-This is a social event... there will be alcohol but there will
also be a bouncy castle and kids are welcome
-We are not responsible for watching your kids, please
if you are bringing them don't forget they are here
-The Lean Up Challenge finalists photo's will be on the
LCD and there will be a box to put votes in.
-We will announce the winners @ the conclusion of the
Fishing Tourney.
-We encourage all our members to stop by even if it's just
for a few minutes. It's a great way to get to know all the
wonderful athletes that make this gym so special!!
TONIGHT'S ACTIVITIES:
-We will start the fishing tournament right after Boot Camp
-All of our members are welcome to participate or just come
-This is a social event... there will be alcohol but there will
also be a bouncy castle and kids are welcome
-We are not responsible for watching your kids, please
if you are bringing them don't forget they are here
-The Lean Up Challenge finalists photo's will be on the
LCD and there will be a box to put votes in.
-We will announce the winners @ the conclusion of the
Fishing Tourney.
-We encourage all our members to stop by even if it's just
for a few minutes. It's a great way to get to know all the
wonderful athletes that make this gym so special!!
11 March 2010
5 Rounds of:
10 Parallette pass thoughs
10 Burpee box Jumps 20"
10 GHD Sit Ups
Post time to comments
10 Parallette pass thoughs
10 Burpee box Jumps 20"
10 GHD Sit Ups
Post time to comments
Barbells check! Weights check! Forklift ..
umm ok check!?! Puke bucket check!!!!
umm ok check!?! Puke bucket check!!!!
10 March 2010
"Fight Gone Bad"
In this workout you move from each of five
stations after a minute. This is a five-minute
round from which a one-minute break is
allowed before repeating.
Level 1 cert. coaching circle .. Good times!!
Fishing Tourney Info:
Friday 12 March 2010
The Fishing Tournament will start @ 2000
Any of our members are eligible to participate
There will be a prize for the winner
There will be some frosty beverage on tap
We are still working on the bouncy castle
Entry fee for the Fishing Tourney is $10
We will also me announcing the winners of
"The Lean Up Challenge"
Ninja test will start @ 1300 on Sunday! There
will be a sign up sheet on the board so we can
get an idea of how many people will be trying to
move up...
Mike G is heading up a CFA team for the Hanson
Powerlifting Competition on the 20th. If you are
interested in moving some weight and representing
let him know!!
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
In this workout you move from each of five
stations after a minute. This is a five-minute
round from which a one-minute break is
allowed before repeating.
The clock does not reset or stop between
exercises.
Level 1 cert. coaching circle .. Good times!!Fishing Tourney Info:
Friday 12 March 2010
The Fishing Tournament will start @ 2000
Any of our members are eligible to participate
There will be a prize for the winner
There will be some frosty beverage on tap
We are still working on the bouncy castle
Entry fee for the Fishing Tourney is $10
We will also me announcing the winners of
"The Lean Up Challenge"
Ninja test will start @ 1300 on Sunday! There
will be a sign up sheet on the board so we can
get an idea of how many people will be trying to
move up...
Mike G is heading up a CFA team for the Hanson
Powerlifting Competition on the 20th. If you are
interested in moving some weight and representing
let him know!!
09 March 2010
"Death by Tire Flip"
Do one tire flip the first minute
2 tire flips the second minute
3 tire flips the third minute
until you can no longer do the number
of tire flips within the minute. Use
the remainder of each minute for rest.
Men use the "470lb" or 550lb tire
Girls use the "225lb" or "330lb" tire
post tire used and rounds to comments
Do one tire flip the first minute
2 tire flips the second minute
3 tire flips the third minute
until you can no longer do the number
of tire flips within the minute. Use
the remainder of each minute for rest.
Men use the "470lb" or 550lb tire
Girls use the "225lb" or "330lb" tire
post tire used and rounds to comments
Explosive jumping!! Why? because its fun and
explosive movements promote strength gains
like bigger squats,bigger deadlifts, faster running,
more powerful kips, more muscle ups.. the list is long....
It's a good thing!
explosive movements promote strength gains
like bigger squats,bigger deadlifts, faster running,
more powerful kips, more muscle ups.. the list is long....
It's a good thing!
08 March 2010
Rest Day!!!
Olympic Weightlifting Certification April 10-11!
Don't forget no 1030 class tomorrow! We will
be doing a condensed version of the Nutrition
Workshop tomorrow! If you are still struggling
with what I consider the most important part
of optimal performance and health come on by!!
Don't forget no 1030 class tomorrow! We will
be doing a condensed version of the Nutrition
Workshop tomorrow! If you are still struggling
with what I consider the most important part
of optimal performance and health come on by!!
07 March 2010
3 rounds for time:
20 Push ups
25 Sit ups
20 burpees
25 Squats
Post Time to comments
20 Push ups
25 Sit ups
20 burpees
25 Squats
Post Time to comments
Jason Khalipa overhead squats 295x2!!
06 March 2010
10 rounds of:
Sprint 100 meters
Rest precisely 1 minute between rounds
Post times for all rounds to comments
Sprint 100 meters
Rest precisely 1 minute between rounds
Post times for all rounds to comments
The tires are all ready for Tuesday!!
No 1030 class on Monday as we will be
doing a short nutrition seminar for the new
boot camp.
No 1030 class on Monday as we will be
doing a short nutrition seminar for the new
boot camp.
05 March 2010
Complete AMRAP in 10 mins of:
Deadlift , 7 reps
Hang Power Clean, 7 reps
Front Squat, 7 reps
Chest to Overhead, 7 reps
Use 95 lbs for men 65 lbs for women
This is one of the Aussie sectional WOD's ..Hit
it hard!
Post rounds to comments.
Deadlift , 7 reps
Hang Power Clean, 7 reps
Front Squat, 7 reps
Chest to Overhead, 7 reps
Use 95 lbs for men 65 lbs for women
This is one of the Aussie sectional WOD's ..Hit
it hard!
Post rounds to comments.
03 March 2010
Shoulder Press
5 Sets of 2 @ 80% of your 1RM
then
3 attempts @ max height box Jump!
Post loads and height to comments
The gym will be closed all weekend for the Level 1 Cert,
I will do my best to get a WOD up so our athletes don't
miss out on any training.
Next Ninja upgrade test is set for 14 March 2010 @ 1300.
Same as last time you need to have been a member for a
month and be proficient in the 9 basic movements, GHD
movements, basic gymnastic movements and Power
Olympic movements.
5 Sets of 2 @ 80% of your 1RM
then
3 attempts @ max height box Jump!
Post loads and height to comments
The gym will be closed all weekend for the Level 1 Cert,
I will do my best to get a WOD up so our athletes don't
miss out on any training.
Next Ninja upgrade test is set for 14 March 2010 @ 1300.
Same as last time you need to have been a member for a
month and be proficient in the 9 basic movements, GHD
movements, basic gymnastic movements and Power
Olympic movements.
02 March 2010
4 rounds for time:
400 Meter Run
50 Squats
Post time to comments
400 Meter Run
50 Squats
Post time to comments
Olympic Weightlifting is an integral part of
our programming. If you want to get better
the Olympic Lifting Cert. is a great fast track
to improving. There is still room and we are
only a month out ... The Cert. is going to
absolutely rock don't miss it!
Sign up Sheet for the Fishing Tourney will be up tomorrow.
We are trying to get a bouncy castle to make it a more kids
friendly event. It will be a fun filled competition that is great
for all fitness levels. Anyone can win this thing!!!
our programming. If you want to get better
the Olympic Lifting Cert. is a great fast track
to improving. There is still room and we are
only a month out ... The Cert. is going to
absolutely rock don't miss it!
Sign up Sheet for the Fishing Tourney will be up tomorrow.
We are trying to get a bouncy castle to make it a more kids
friendly event. It will be a fun filled competition that is great
for all fitness levels. Anyone can win this thing!!!
