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HUGE CONGRATS to CFLA Tri Team members Zar, Adam, Jason, Bonds, Char for completing their first Half Ironman triathlon! I caught up with John Bonds mid race to confirm rumors of a Bondsy-Q post Buddy Battle.


Monday’s Workout
Competition

FR
1min Bike for cal
2min Burpees
1min Bike for cal

And Coming Tuesday
Practice

A) Running skill session

B) QAMRAP 12
10s 2×4 L-sit hold
4 Alt. Balancing tripod transitions
6 Lateral burpees
8 Kipping pullups

 

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The list of competitors for our Buddy Battle 2016 is growing! We’re thrilled to see new teams forming and past teams reunited. We’re getting excited, and hope you are, too. Soon, I will announce the third and final WOD. Hopefully you and your partner are getting in a little practice of movements and strategy.

Couple things: there is a growing list of people who need partners. On Friday I will send out an email to people who want to be paired up to find matches. We want everyone in who wants to compete.

Power Supply just confirm that they will be at the Buddy Battle giving out samples and handing out extra samples to all volunteers.

Speaking of which, we need more volunteers for the event! Let us know if you can help with judging, prepping lanes, running the clock, etc. If you’re willing and able, contact me or put your name on the list of volunteers in the main gym. The help is greatly appreciated.

And this just in: Our own in-house chef John Bonds will put on his famous Bondsy-Q after the Buddy Battle! Put in $10 to partake in his delicious and copious fare – and bring a side dish if you feel moved to compliment the BBQ delights.

Can’t wait!


 

Friday’s Workout
Competition

3 RFT
100 DU
5 Man makers (45/30)

Saturday’s Workout

AMRAP 30
20 Over Head Lunges Alt. (65/45)
10 Over the Bar Burpees
20 2×4 Front/Back Pistols
Hollow/Arch Hold (:20:20)
500m Row

Sunday’s Workout

Partner AMRAP 20
P1 – Run 400m
P2 – Get through as many rounds as possible when partner is running of:
10 Toe to Bar
4 Clean & Jerk (135/85 – 65% 1RM C&J)
6 Back Squat
– Switch when P1 is back from run –

Monday’s Workout
Competition

FR
1min Bike for cal
2min Burpees
1min Bike for cal

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Last weekend I went to Trader Joes in search of limes because I saw this amazing recipe online that looked delicious. It was a raw avocado and lime tart. But, when I arrived at Trader Joes I couldn’t find one lime. I asked the store clerk and he said he might have a few. He then brought me two ugly limes. Now, these limes might have tasted just fine, but I had a vision of beautiful, green limes and I needed at least 7 of them.  Fast forward to Tuesday or Wednesday one our students brought in a bag full of beautiful limes. They were calling me and I was super stoked to see them. So… I went to the store, picked up all the avocados I need and friday I started making  the beautiful raw tart.

I found this Recipe on Nutrition Stripped and followed it pretty closely. After eating I decided it could use a little more sweetener in the filling. Another friend said she thought the crust was a little too strong with the coconut. So… you be the judge.

 

Raw avocado lime tart.

What you’ll need
Crust:
1 cup raw almonds
1 cup shredded unsweetened coconut, toasted
1/2 cup cashews, toasted
½ cup pitted dates
⅓ cup melted coconut oil
1 teaspoon lime zest
Pinch of sea salt

For the Filling:
5 avocados, pitted and skins removed
1 teaspoon lime zest
Juice from 6 limes
⅓ cup maple syrup
1 cup melted coconut oil
Pinch of sea salt
Garnish with lime zest or avocado
use a spring form pan or pie pan

What to do:
1. If using pie pan grease all sides and bottom with coconut oil
2. In a dry skillet toast the coconut, then pecans set aside- just until fragrant
3. In a food processor process all the crust ingredients until small particles. Then press into pan covering the entire bottom, then refrigerate until firm.
4. While crust is cooling combine all ingredients into food processor or blender until extremely smooth. Taste and adjust sweetness.
5. Pour the filling into the pie pan and smooth the top. Refrigerate pie at least two hours or overnight.

Serve cold, garnish as you like and use a hot sharp knife to cut.  I hope you enjoy this as much as I did. Its full of all kinds of good fat. I would love to hear about it when you make it.


 

Today’s workout
Practice

A)
Running skill session

B)
2 RFQ
5 Fwd. Low bear crawl steps
10 Rev. Low bear crawl steps
5 Fwd. Low bear crawl steps
10 Fwd-back Pushups
5 Fwd. Low bear crawl steps
10 Fwd. Low bear crawl steps
5 Rev. Low bear crawl steps
10 Fwd-back Pushups
–8min Cap–

C)
FQT
2-4-6-8-10-8-6-4-2
Handstand pushups
Kipping pullups

And Coming Friday
Competition

3 RFT
100 DU
5 Man makers (45/30)

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Toward the end of last month, my work and obligations started to pile up, and I became overwhelmed with the number of tasks I needed to do and sessions I needed to coach. I used this as an excuse to stop taking the time for myself to work out. I kept telling myself to work out, but before I knew it, I’d unintentionally taken several weeks off from class. I know I could have found the time, but I just became so controlled by the idea that I needed every possible second to catch up on things and working out would keep me from that.

I knew I needed to make a change, so I started looking for times when I could go to class. That’s when I realized I was not even motivated to go back. I’d fallen into a comfortable routine of skipping class, and my normal habit was gone. All I had to do was just show up, but it seemed so hard to do. It was easier now to not show up. It was also safe to not show up, because I wouldn’t have to face the workout.

To overcome this, I had to make a serious commitment to just begin. Begin by going to one class and focusing on just that one. The rest of the coaching staff really encouraged me in this. My first workout back hurt my body and hurt my ego, but I just had to accept where I was at and do what I could. This broke the seal, and it was easier to be motivated to go to the next class, and the next, and the next, and the next. Now I’m back in a rythym!

I know we’ve all been there. Usually I’m the one encouraging many of you to get back into the gym. I understand it can be easy to find reasons to avoid class. And it’s easy to let fear and worry about what the “first class back” will feel like. In those circumstances, just look at yourself in the mirror, make a commitment to yourself, and begin.  You can do it!


Wednesday’s Workout
Practice

A)
FQ
Front squat (Of 2RM + 4-10lb)
75% x 5
80% x 5
85% x 5+

B)
QAMRAP 15
300m Run
20 Double lateral hops
60s Parallette hold

And Coming Thursday
Practice

A)
Running skill session

B)
2 RFQ
5 Fwd. Low bear crawl steps
10 Rev. Low bear crawl steps
5 Fwd. Low bear crawl steps
10 Fwd-back Pushups
5 Fwd. Low bear crawl steps
10 Fwd. Low bear crawl steps
5 Rev. Low bear crawl steps
10 Fwd-back Pushups
–8min Cap–

C)
FQT
2-4-6-8-10-8-6-4-2
Handstand pushups
Kipping pullups

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September 22nd is the autumnal equinox, the first day of fall. The Earth is coming around on its orbit and will straighten up on its axis precisely this Thursday to create the perfect split of day and night. The Earth is literally showing off for us. What should we do in return?

The autumnal equinox is celebrated in a variety of ways within many different cultures. The change from summer to fall has traditionally been a time of literal harvest; crops are cleared — and enjoyed — to make way for replanting. It’s a perfect time to set or reset intentions. And can there be better metaphors than ones based in farming when it comes to intention setting? I think not. I offer you simple guidelines to set intentions in alignment with the equinox traditions. Get a piece of paper and a pen and let’s write some crazy, old-school intentions.

Balance Intentions: Though the equinox itself is fleeting, it’s a good reminder to continue to create balance and hopefully more harmony in our lives. Balance might mean taking more time for yourself, not taking work home, or spending a little less time on social media – the list is endless and personal. Sometimes we don’t even realize how unbalanced things have become until we take a step back and examine our day, our stress levels, or our health. Make a list of three (more or less – whatever feels important) things or areas in your life where you can create more balance. Write down a few actions on how to achieve this. Intentions are great, but without some “doing”, they are just words on a page.

Harvest Intentions:  The autumn “harvest” is a metaphor on a platter! Let’s count the ways: The autumnal equinox is a perfect time to take stock of what we already have. It is a time of thankfulness for sure, but also a time of farewell.  We are reaping the good stuff of what we have and what we’ve created yet leaving a blank slate to start again. This can be a reminder that we always have the ability to renew, to clear away that which doesn’t serve us. Letting go is a simple yet powerful way to improve our lives. It is an act of relinquishment. Can we relinquish anger, resentment, limits we place on ourselves? Letting go can sometimes be just getting out of our own way to let good things happen. Generosity is a another way of letting go; giving freely of time, “things”, money, and love – self and otherwise. “Being able to let go, to give up, to renounce, to give generously – these capacities spring from the same source within us.” (Lovingkindness by Sharon Salzburg.) List three things you are grateful for, and three ways in which you can let go. Bonus: write how your life will be better when you let go of these things.

New Seeds Intentions:  We can always create the highest vision of ourselves. Always. After the harvest, we are back to square one with clear, fertile ground. Hopefully with each cycle we have a bit more wisdom and awareness of how to go forward better. What do you want to do? If you “could” do anything, what is it? The slate’s clean, new, ready. What just excited you? List three things you’d like to do/accomplish/try in the coming months. Little things are good. Big, comically expansive, dreamy things are perfectly ok, too.

I don’t know about you, but I’m scribbling furiously. I take intentions and a commitment to constantly get better at this life thing very seriously. If you want to share any out loud in an accountable way, awesome – I’d love to hear them. If you want to keep them private for now because your intentions are so exciting and wildly brave, I totally get that, too.

Happy Fall, friends.


Tuesday’s Workout
Mental Toughness

Franklin Total”
FT
0:00 Up
3:00 Across
9:00 Back up
12:00 Back across
18:00 Up

Wednesday’s Workout
Practice

A)
FQ
Front squat (Of 2RM + 4-10lb)
75% x 5
80% x 5
85% x 5+

B)
QAMRAP 15
300m Run
20 Double lateral hops
60s Parallette hold

 

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Rumor has it John Bonds is prepping for a Bondsy-Q post Buddy Battle…


Monday’s Workout
Practice

A) 4 RFQR (10s:20s)
Clapping pushups

B) 8 RFQT
8 Single-leg DB RDLs (25% BW / 17% BW)
8 Single-arm DB Snatches
8 Single- arm DB Thrusters
–1DB, Switch arms after each round–

C) 3 RFQT on the 6:00
500m Row

And Coming Tuesday
Mental Toughness

“Franklin Total”
FT
0:00 Up
3:00 Across
9:00 Back up
12:00 Back across
18:00 Up

 

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Georges Hébert (considered the father of Parkour and the “Natural Method” – the philosophy behind the current MovNat) was a young officer in the French Navy and stationed in Martinique when the local volcano catastrophically blew in 1902. Hébert coordinated the escape and rescue of almost seven hundred people. Thirty thousand people, however, died. The US President at the time, Theodore Roosevelt, lamented the tragedy as “one of history’s greatest calamities.”

Though Hébert was hailed a hero when he returned to France, he found it incredibly problematic — and puzzling — that an overwhelming amount of people had died out of an inability to save themselves. There was warning that the volcano was erupting, but Hérbert witnessed that most people froze out of uncertainty when they could have been running, crawling, jumping, and swimming for their lives.

Hébert thought: when had we stopped relying on our adaptable bodies? In developed cities such as Paris where he lived, he wondered how many adults could pull themselves onto a ledge, or jump across a three-foot gap, or carry anyone to safety? He set out to create a training method that addressed our stray from our original instincts. He came up with the motto: “Être fort pour être utile” Be fit/strong to be useful. 

“If one exercises only with the intention to carry out a physical gain or to triumph over competitors,” Hébert believed,”it’s brutally egoistic.” And brutal egoism, he believed, goes against human nature. To our core, we are a sharing, communicative, helpful species. Our fitness, Hébert believed, should be no different. His philosophy was inclusive of race, gender, and age. “No matter who you are, no matter what you’re seeking or hope to leave behind after your time on the planet, is there any better approach than simply to be useful?”1

The Méthode Naturelle was born. The outdoors and the city became his gym and training grounds. And how Hérbert and the method’s followers trained was categorized like so:

Pursuit – walk, run, crawl
Escape – climb, balance, jump, swim
Attack/Defend – throw, lift, fight

MovNat is a modern version of this training, and CFLA is basing much of our new balance, body weight, crawling, 2×4, and jumping work from MovNat techniques. These simple movements are proving to be hard! But I’m finding that they are exposing our middle-line and balance weaknesses – and our possible lack of real, practical usefulness. It is functional fitness at its most basic –and we lack it. I personally am excited to train this way. I find it very exciting to redefine what “useful fitness” means to me beyond (but not disregarding) the scope of competition. With the above, more in-depth history, I hope you are opening up to it, too.


Friday’s Workout
Recovery Practice Week

EMOM 20
1: 4-6 Burpee broad jumps
2: 20-30s Paralette hold
3: 6-8 Handstand pushups
4: 6-12cal Row
–40sec Cap each min-

Saturday’s Workout

3 RFQ, 1min at each station
Sledgehammer swings
Burpees
Air bike
Butterfly Abmat situps
KB Swings
–1min Rest between rounds–

Sunday’s Workout

1250m run
20 Spider crab spider
100m Front rack carry
20 V ups
800m Run
30 Jumping lunges
100m Front rack carry
30 V ups
400m Run
40 Spider crab spider
100m Front rack carry
40 V ups

Monday’s Workout
Practice

A)
4 RFQR (10s:20s)
Clapping pushups

B)
8 RFQT
8 Single-leg DB RDLs (25% BW / 17% BW)
8 Single-arm DB Snatches
8 Single- arm DB Thrusters
–1DB, Switch arms after each round–

C)
3 RFQT on the 6:00
500m Row

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“It’s the little details that are vital. Little things make big things happen.”

-John Wooden

In our most recent Practice Day we measured one of the sections based on awareness of technique. This awareness led to some amazing quality and focus from all of you, and the day was the epitome of a Practice Day. A great deal of attention was directed toward all the pieces that support quality of movement and improvement of technique. Every little detail was important – vital. Keep in mind that the more aware you are of each detail, the more readily you can make progress in your technique. This focus will lead to big things (i.e. fitness and performance gains), especially when you balance out the Practice Days with some Competition Days and Mental Toughness Days.

Well done, everybody! Keep up the good work!


Thursday’s Workout
Competition

“Shirley Brown”

5 RFT
33 Box jumps (24/20)
33 RKB Swings (24/16)
10 Overhead squats (115/85)
10 Pullups
–3min Rest between rounds–
–See 7/28/14–

And Coming Friday
Practice: Recovery

EMOM 20
1: 4-6 Burpee broad jumps
2: 20-30s Paralette hold
3: 6-8 Handstand pushups
4: 6-12cal Row
–40sec Cap each min–

 

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Guest post by Coach Benet Heames

I recently wrote about the history of the employer based health insurance system and the lack of price transparency in services provided. Today, let’s look at why many consider health care expenses to be a major threat to our economy.

The two main issues that will impact health care expenses over the long term are:

  1. Demographics – an aging population and rising childhood obesity rates

    1. 10,000 americans turn 65 each day

    2. Centers for Disease Control and Prevention states that in 2012, more than one third of children and adolescents were overweight or obese.

  2. The rising cost and prevalence of noncommunicable disease (NCD’s)

    1. The World Health Organization reports that  63% of all deaths worldwide currently stem from NCDs – namely cardiovascular diseases, cancers, chronic respiratory diseases and diabetes.

So what are NCD’s?

These are defined as diseases of long duration, and slow progression. This is the result of a lifetime of health decisions. Five main diseases are generally considered to be dominant in NCD death and quality of life/care:

  • cardiovascular diseases (including heart disease and stroke),

  • diabetes,

  • cancer,

  • mental illness,

  • chronic respiratory diseases (including chronic obstructive pulmonary disease and asthma)

Nearly 80% of the NCD’s are preventable through risk factor intervention. There are two types of risk factors – modifiable and non-modifiable.

  • Non-Modifiable Risk Factors: age, sex, and genetics

  • Modifiable Risk Factors: physical inactivity, diet, tobacco, and alcohol

Of the four modifiable, the two biggest ones are physical inactivity and diet. Two things that we address daily at CFLA!


Wednesday’s Workout
Recovery Practice

A)
Running skill session

B)
FQT @ </= 7 RPE
1mi Run

C)
3 RFQR (30s:30s)
Strict ring dips
Balancing Foot hand crawl
Squat snatches (45%)
Rest
–SOMSAVS Scoring for awareness–

Thursday’s Workout
Competition

“Shirley Brown”

5 RFT
33 Box jumps (24/20)
33 RKB Swings (24/16)
10 Overhead squats (115/85)
10 Pullups
–3min Rest between rounds–
–See 7/28/14–

 

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As Kenny stated in his video, this week is recovery week at the gym.  Sometimes when we hear that we’re dialing back workouts, it can feel like we’re not getting a great workout. But it can be the best thing for us to have even greater workouts later.

I’m currently reading a book called Run the World  about training and nutritional tactics of the best runners around the world. The current chapter I’m on is about the most elite distance runners from Ethiopia, and they take recovery very seriously. To the point that when they’re not running, they’re doing as little as possible. Even when they train, they ramp up very slowly, and a proper cool down is as important. They take at least one full day off during the week. They’re not messing around! And they are some of the fastest in the world.

In our lives, we probably have very little downtime. From work, to family, to our workouts, to our hobbies,  to our social lives. Even during this so-called “recovery week,” we do not get a break from the rest of our responsibilities.

For my birthday, I received a GPS running watch that records the number of steps and miles I take and travel throughout the day. Last Friday, I ran 3 easy miles, but I also had four private clients, I coached a class, and I took care of a few errands before coming home to my family. At the end of the night, my watch read that I had traveled 9 miles during the day. That’s with only 3 miles of running. Even though it was a light running/workout day for me,  I obviously was still very active though I was unaware of it.

If you work out hard regularly, I highly encourage you to take avantage of recovery this week at the gym. This might be the only place where you can get it!


 

Tuesday’s Workout
Practice Recovery Week

A)
FQ
Front squat (Use True 2RM)
60% x 5
65% x 5
70% x 5

B)
4 RFQ
Max strict pullups
-1-2min Rest between sets–

C)
FQ
1*2*3*4*5*4*3*2*1
Deadlifts (45-50% 1RM C&J)
Hang power cleans
Power jerks
*10 Lateral hops
–SOMSAVS Scoring for quality

Wednesday’s Workout
Practice Recovery Week

A)
Running skill session

B)
FQT @ </= 7 RPE
1mi Run

C)
3 RFQR (30s:30s)
Strict ring dips
Balancing Foot hand crawl
Squat snatches (45%)
Rest
–SOMSAVS Scoring for awareness–

 

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