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I know: “Again with the holiday party …?” It’s just that I forgot to tell you guys about the Dessert Potluck. It’s actually a Cookie Potluck, and by that I mean a food item of the sweet variety that doesn’t need a fork. Or a knife. Or a plate, maybe. Like, a napkin would do. Or you just grab five and shove them in your mouth. Y’know, after the Open Bar kicks in. So, I guess it’s like a Finger Dessert Potluck. Is that gross to say? The point is, bring some kind of dessert to the Holiday Party on Friday, Dec 9th,that you made — that you love to make/show off … or one that you buy from your favorite bakery (or closest market on the way here) that would be easy to pick up and eat. And is not too crumbly. Or runny. Or oozy — you get the idea. You also have the option of bringing no dessert whatsoever because you simply want enjoy tacos and drinks and photographing youself and your friends with goofy hats in peace without all this finger-dessert pressure. Either way, I just wanted to let you know the dessert potluck thing is still a thing.


Friday’s Workout
Practice

A)
FQ
Clean and jerk
3-3-3-3-3

B)
QAMRAP 15
30s Forearm plank
5 MB Side throws-R (20/14)
5 MB Side throws-L
10 Push presses (55-60% of 1RM Strict press)
50 Double unders

Saturday’s Workout

AMRAP 18
“Happy Unilateral Core Time!”
10 1-arm KBS (28/20)
6 1-arm KB Cleans
(Switch Arms)
16 Candlestick Raises
16 Plank Cross-Body Knee Ins
*Every Two Minutes on the Two Minutes, 5 Burpees* (TOTAL coincidence that Sunday has E2MO2M, too!)

Sunday’s Workout

PART A- 10 min building to heavy 3RM Push Press
PART B- E2MO2M – 6 min. 1: 20 rep @50%, 2: 15 [email protected]%, 10 rep @70%
PART C: 20 min EMOM:
1: Double Unders
2: Snatch @75/55
3: Pull Ups
4: Rest

Monday’s Workout
Competition

0:00 – 20:00
FT
1mi Run

20:00 – 26:00
“Diane”
FT
21-15-9
Deadlifts (225/155)
Handstand pushups

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A little over a week ago I made an investment. It’s one that I have been thinking about for a long time, and finally I took the jump. I bought myself a chef’s knife. It might seem a bit strange to be sharing this with you all, but it’s been such a joy using this new knife I just had to tell someone.

While working at a restaurant during college I remember seeing the chefs bring their own knives in. I didn’t quite understand why at the time, but knew that there was something different about the knives that lived at the restaurant and the knives they packed up so carefully to bring to work and back.  I understand as this new knife is quite precious to me.

I wouldn’t call myself materialistic, but I do appreciate good quality things that last a while. And that is what I believe I have gotten with my new knife. I took my time testing out what knife felt best. I went back and forth and tried each in my hand, I then had to decide what looked best to me.  The knife needed to fit my grip well and it needed to be the right weight, in fact the sales lady told me it’s an extension of my hand. Well, that is what I found.  A beautiful chefs knife that gets me excited about chopping, mincing, dicing and slicing all over again.


Today’s workout
Competition

“Leaderboard Day”

A)
“CFLA Baseline”
FT
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

B)
Any 2min Max
(e.g. 2min Situps)

C)
Any Max reps
(e.g. Max Pullups)

And Coming Friday
Practice

A)
FQ
Clean and jerk
3-3-3-3-3

B)
QAMRAP 15
30s Forearm plank
5 MB Side throws-R (20/14)
5 MB Side throws-L
10 Push presses (55-60% of 1RM Strict press)
50 Double unders

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Guest blog by Benet Heames

If you have either employer-sponsored or individual health insurance, there is a good chance you are going through an open enrollment and having to make decisions about your healthcare for 2017. The plan design options that are available are based on metals and have different out of pocket exposure.

Plan design and costs have been coming up more and more in the meetings I have been having with my business clients.

“Is the Platinum plan the best since it’s the most expensive?”

No way!

You will see higher deductibles on the bronze plans, which come with a lower premium. The Platinum plans have the highest premium but have less out of pocket throughout the year.

The important budget element to consider is fixed vs. variable cost, or what is known vs. unknown. 

Think of a teeter-totter. Lower fixed premium will result in higher costs when you go to the Doc, and plans with higher fixed expenses results in less cost when you need care.

So, the big question to ask is…what type of healthcare consumer are you?

If you have questions about any of my healthcare posts, you can find me at the gym on Thursday nights and I am always happy to discuss.

*Please note – this is not meant to be advice or a recommendation for your insurance coverage.


Wednesday’s Workout
Practice

A)
FQ
Bench Press
10-10-10

B)
Pistol skill practice

C)
3 RFQT
400m Run
21 KB Swings (24/16)
12 Alt pistols
–12min Cap–

Thursday’s Workout
Competition

“Leaderboard Day”

A)
“CFLA Baseline”
FT
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

B)
Any 2min Max
(e.g. 2min Situps)

C)
Any Max reps
(e.g. Max Pullups)

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Guest blog by Jamie Silber and CFLA member Steve Carcano
As a CFLA coach, I have two goals for my students: 1. Be open to coaching 2. Dive deep into a masterful pursuit of improving oneself. I recently received an email from CFLA athlete Steve Carcano who just finished the NYC Marathon.  His dedication to running has withstood the test of “TIME”!
From Steve:
…And 30 years have come to pass…I did first my FIRST NYC Marathon back in 1986 when I took on the seeming impossible task of running 26.2 miles, more miles than years lived. Sheer determination and grit carried me across the finish line in 4:49:39.  It was one of those days when expectations collide with reality, perspective, and boundaries shatter — eventually you emerge stronger for it. It’s a time I have come to lean on in my life. 
 
Ten years after that first experience, I was so busy climbing the corporate ladder that I forgot about the NYC Marathon and the 5 boroughs it traversed. My training had fallen to the wayside. I’m sure I spent that day working on something “really important”, though for the life of me I can’t recall what it was. You live and you learn.  
Twenty years after that first NYCM, I was back on track, chasing the starting line in Boston, and I ran a near perfect race in 3:28:42. That’s when I began to understand the true power of intention.  
And then last Sunday, on the thirty-year mark, I returned again to NYC, so grateful for yet another opportunity, and for the ability to run 4:23:59. It’s exactly where I intended to be…See you on the starting line in ’26!
 
Congratulations Steve!

Tuesday’s Workout
Mental Toughness

FT
5*10*15*20*25*
Burpees
DB Below-knee hang clusters (45/30)
*100m Famer carry
Wednesday’s Workout
Practice
A)
FQ
Bench Press
10-10-10B)
Pistol skill practiceC)
3 RFQT
400m Run
21 KB Swings (24/16)
12 Alt pistols
–12min Cap–

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On the heels of Doza’s hundred miler a week ago Matt Doss, Niki Marek, Tim Martin and Alyssa Parker are headed to Northern California to tackle a 50 Miler!  Mental toughness and grit are practiced regularly here and these folks define it in and out of the gym.


Monday’s Workout
Practice

A) FQ
Back Squat
10-10-10

B) 4 RFQR on the 4:30
20/15cal bike
Max Strict pullups
–90s Cap each round–

And Coming Tuesday
Mental Toughness

FT
5*10*15*20*25*
Burpees
DB Below-knee hang clusters (45/30)
*100m Famer carry

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I can’t express enough how thankful I am for our community of students and coaches here at CFLA. You guys make the day in and day out work/play experience a joy. Thank you so much. Hope you have a great Thanksgiving.


Wednesday’s Workout
Thanksgiving Week

“Thanksgiving Potluck”

FT
Main Course + 2 Sides
2 Desserts
–35min Cap–

[Main Course
1 Mile run

Choose 2 Sides from this list:
60 Jumping lunges
60 Air squats
60 Mountain climbers (2-ct)
60 Flutter kicks (2-ct)
(Can be completed in any order, while completeing main course)

Choose 2 Desserts from this list:
40 Pullups
40 HSPU
40/30cal Bike
40 KBS
40 Wallballs
(Can be completed in any order, once main course and sides are finished)]

Thursday – Friday (11/24 – 11/25)

Closed for Thanksgiving Break!

Saturday’s Workout

TBA

Sunday’s Workout

“Freedom Sauce” – Credit and thanks to COMPTRAIN,

AMRAP 3: 21 OHS (95/65), 21 Over the Erg Burpees, Max Cal Row
Rest 3:00
AMRAP 3: 18 OHS, 18 OE Burpees, Max Cal Row
Rest 3:00
AMRAP 3: 15 OHS, 15 OE Burpees, Max Cal Row
Rest 3:00
AMRAP 3: 12 OHS, 12 OE Burpees, Max Cal Row

Score is total calories rowed.

Monday’s Workout
Holiday Mini Cycle – Practice

A)
FQ
Back squat
10-10-10

B)
4 RFQR on the 4:30
20/15cal bike
Max Strict pullups
–90s Cap each round-

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“Improvement beings with I.” – Arnold H. Glasgow

During November, Shirley, Jennifer, Kevin and I took the CrossFit Level 2 Certificate Course. It was a two day seminar from 9-5:30 each day within a small-group atmosphere. The coaching staff was top-tier. They have honed these seminars — this L2 in particular– to a high-polish shine. This coaching staff strives for a near-perfect experience, and they come pretty close.

The other students taking the course were also, for the most part, very seasoned coaches. There were owners of gyms, specialty oly lifting coaches, ones who had been to Aromas back in the day, and there were plenty of fire breathers. Two coaches had been coaching CrossFit nine years or more. This was not a newbie group by any means, but one thing was clearly common between us all: we all approached the L2 with a lot of humility and an openness to improve and learn as much as possible. We all wanted relentless fine-tuning to serve our communities better. So, we were put on the spot. A lot. We were called out in the most supportive of ways – constantly. We were held to task in front of our peers, under a microscope, in a one-on-one situation, in a group situation, as an athlete – repeatedly. And though that sounds agonizing, it really wasn’t. Uncomfortable? For sure. But with a humble and open approach, we all were determined to improve the holes in our coaching game. We welcomed instruction and suggestions to become even better at our craft.

The road to mastery of anything will never be a short, easy journey. Obviously. But we get comfortable especially when we’re pretty good at something. Intellectually, we all understand that learning and improving never end – but the practical application of seeking improvement can easily fall by the wayside. Hunting out ways to be better is actually liberating and exhilarating. It reinvigorates passion and sheds new perspective on something you’ve looked at a million different ways. It seems silly to say, but it’s worth repeating (I know I need reminding now and again): Don’t stop striving for improvement. It only deepens our life experience for ourselves and those we serve.

(The photo: Kevin during one of the many times he was in the hot seat.)


Tuesday’s Workout
Thanksgiving Week

“Thankful for Strengths and Weaknesses”

A)
18min to work up to a heavy 5 of favorite lift from this list:
Back squat
Deadlift
Press
Clean and jerk
Snatch

B)
10min to practice gymnastic skill that needs most work from this list:
Squat (Air, STS, Pistol)
Inversion (HS, HSPU, HS Walk, Free)
Push (Pushup, Dip)
Pull (Strict, Kip, Neg, Ring, Bar, BMU, MU)
Balance (Split squats, tripod trans, piv. rev., etc)

C)
AMRAP 12
5 of Barbell lift (75% of A)
10 of Gymnastics skill
200m Run

Wednesday’s Workout – Remember: Last Class is the 12:30
Thanksgiving Week

“Thanksgiving Potluck”

FT
Main Course + 2 Sides
2 Desserts
–35min Cap–

[Main Course
1 Mile run

Choose 2 Sides from this list:
60 Jumping lunges
60 Air squats
60 Mountain climbers (2-ct)
60 Flutter kicks (2-ct)
(Can be completed in any order, while completeing main course)

Choose 2 Desserts from this list:
40 Pullups
40 HSPU
40/30cal Bike
40 KBS
40 Wallballs
(Can be completed in any order, once main course and sides are finished)]

 

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Monday’s Workout
Thanks and Fun

“Thankful for Classmates”

In 24 min, w/ a partner, 1 person working at a time
2750m Row
Then in remaining time:
AMRAP
11 DB Thrusters (45/30)
16 Box jumps (24/20)
21 Burpees

And Coming Tuesday
Thanks and Fun

“Thankful for Strengths and Weaknessess”

A) 18min to work up to a heavy 5 of favorite lift from this list:
Back squat
Deadlift
Press
Clean and jerk
Snatch

B) 10min to practice gymnastic skill that needs most work from this list:
Squat (Air, STS, Pistol)
Inversion (HS, HSPU, HS Walk, Free)
Push (Pushup, Dip)
Pull (Strict, Kip, Neg, Ring, Bar, BMU, MU)
Balance (Split squats, tripod trans, piv. rev., etc)

C) AMRAP 12
5 of Barbell lift (75% of A)
10 of Gymnastics skill
200m Run

 

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Mark your calendars because the CFLA Holiday Party is coming Friday, December 9th from 7pm-11pm. We will have Fernando’s Tacos again (yay!) and an open bar (yesss), and Jamie will again put together his photo booth extravaganza (cheeese). New to the party? This year we are bringing in a DJ to attempt something we’ve never been able to get going at a holiday party before: a little dancing (party PR!)

My favorite part is seeing everyone dressed in nice clothes — and smelling good. It’s a time to reflect and laugh and just hang out with people who we genuinely like.

When you mark “CFLA Holiday Party” on your calendar, make sure you also note there will be no classes after the 12:30 class so we have time to jazz up the joint. Can’t wait.

 


Friday’s Workout
ReTest Week

“TPT”

4 RFT
30s Paralette hold
15 Kipping ring dips
15 Double lateral burpees
–1min Rest between rounds–
–20min Cap–

Saturday’s Workout

FT
200m Run
8 Deadlifts (275/185)
12 Hand-release pushups
400m Run
6 Deadlifts
12 Hand-release pushups
600m Run
4 Deadlifts
12 Hand-release pushups
800m Run
2 Deadlifts
12 Hand-release pushups

Sunday’s Workout

A) EMOM 10
5 Power cleans (135/95)
Double unders
–Score is double unders

B) AMRAP 8
12 pull ups
8 rotational burpees

Monday’s Workout
Thanksgiving Week

“Thankful for Classmates”

In 24 min, w/ a partner, 1 person working at a time
2750m Row
Then in remaining time:
AMRAP
11 DB Thrusters (45/30)
16 Box jumps (24/20)
21 Burpees

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On Saturday night I had a few friends over for dinner.  One of my goals was to keep each dish I made in one pan each.  I thought I had the most brilliant dessert idea. Apple tart tatin. This was my first attempt and I was pretty excited about it.   I’ve seen it on multiple magazine covers and always thought it was just beautiful, I was super stoked to present it to my guests, I even prepped my cake pedestal to display it.

I should start by telling you that I often will look at a bunch of different recipe variations for the same dish and then say, ok, I’ve got this. This apple tart tatin was no different. It had only a few ingredients listed, and just a few steps on most recipes I looked at. I started with the crust,  following the recipe exactly, except using gluten-free flour.  I put it in the fridge to chill, continued to cook dinner and went to my next task, the apples.

I peeled, cut and cored my apples,  arranged them in a cast iron skillet with a bit of sugar and cooked the apples a little bit. I then added a bit of butter and the crust and popped it in the oven.  When I took it out of the oven it looked beautiful to me. So I let it cool, then inverted onto the pedestal. Well, I BURNED the apples.

A few things came into play; I used too dark of a pan and I didn’t caramelize my sugar before adding the apples, so, the apples/sugar ended up burning in the oven. I then over baked the pastry as I was waiting for it to turn brown.  Saturdays brown = very, very dry. My guests were all gracious and ate it topped with whipped coconut cream, but I was disturbed that I had messed it up.

Sunday after coaching I made a trip back to the store to get some more apples. I was determined to make this right. I made the same crust as before, but used regular flour instead of gluten-free just to make sure it wasn’t the flours fault. I then followed Anne Burrell’s Recipe  for caramelizing the sugar BEFORE adding my apples. I used a stainless steel pan and voila. All turned out beautifully. If you are looking for a simple, elegant dish for Turkey day, this might be it. I just recommend following the recipe if its your first time.


 

Today’s Workout
Re-Test Week

2 RFT
500m Row
2 Rounds “DT”* (155/115)
–12min cap–

*”DT”
12 Deadlifts
9 Hang power cleans
6 Power jerks

 

And Coming Friday
Re-Test Week

“TPT”

4 RFT
30s Paralette hold
15 Kipping ring dips
15 Double lateral burpees
–1min Rest between rounds–
–20min Cap-

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