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Remember Buddy Battle 2014?? When we had that epic tie breaker between Ross/Clint versus Pete/Tom to claim first place of the Party division? It was so close and so exciting. It’s still one of my favorite moments here at CFLA. Thinking about that Buddy Battle memory reminded me that we better have a tie breaker for Saturday.

Though there was no need for a tie breaker last year, there’s always a chance. The last couple days the coaches have been discussing possible Buddy Battle tie breakers. We were going the traditional route – something similar to what was executed in 2014, but then we started getting silly, suggesting basketball tricks and whatnot. The list of the over-the-top ideas we came up with is endless. Then we thought, what if it was something a little unusual and unexpected? Something that tests one of the less-remembered ten physical competencies that we are supposed to develop as CrossFitters — or more importantly, as athletes working on a full range of fitness? What if we did test balance or accuracy or agility as a tie breaker?

What do you think? Tradition? Or something new and different?

You can throw us your silly/funny suggestions, too. We’ll most likely be amused by them, but you never know what we might use — now or in the future. #funweek


Friday’s Workout
Practice

A)
FQ
Front squat (Of 2RM + 4-10lb)
80% x 3
85% x 3
90% x 3+

B)
QAMRAP 10
2x 15m Bear crawl
10 Kipping ring dips

C) 5 RFQR (20s:40s)
Row for cal
Thrusters (50%)

 

Saturday

BUDDY BATTLE 2016 – No regular classes

Sunday’s Workout

PART A:
3 Rounds – For Time
– 20 Goblet Squats (:30 rest)
– 20 Single Arm KB Swings -10 each arm (:30 rest)
– 15 KB Upright Row (:30 rest)
– 15 Push ups (:30 rest)

Part B: Complete 4 Sets – for total burpees

EMOM 4 – 2 minutes of work/2 minutes rest
Row 250M
Max Burpees

Monday’s Workout
Practice 

A)
Running Skill Session

B)
EMOM 8
4 Explosive pushups

C)
QAMRAP 12
6 Strict pullups
12 Kipping dips
3 unbroken circuits:
-3 DB Deadlifts (60% 1RM Strict Press)
-3 DB Hang power cleans
-3 DB Thrusters

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In a previous post I blogged about my need to Just Begin in order to break my habit of skipping exercise. A similar yet different scenario arose recently that also required me to just begin. To tell you about it, I decided my previous post needed a sequel.

Last week there was one day when I was particularly unmotivated to do any work. Nothing was getting done, it was hard to focus and be productive, and hours of the day slipped away unused. I recalled prior instances of this occurring. In some of those cases, I worked out and immediately afterward felt more energized, focused, and productive. I wanted that reward again, so I went to the 12:30pm class.

It didn’t take long into the class for me to be really glad that I was there. I had a great workout, learned some new things, and enjoyed spending time with the rest of the 12:30 group. Sure enough, after the hour I had renewed energy, my lazy attitude was replaced with a determined one, and I proceeded to get a lot of work done that afternoon.

This is a lesson for all parts of life where you have to overcome barriers to accomplish something. Prepare in advance by identifying previous instances in which you successfully overcame barriers. Take note of how you did it and recognize the positive results of your action. When similar situations arise in the future, recall those memories as a reminder and inspiration for yourself. Then, of course, just begin.


Thursday’s Workout
Practice

A)
3-5 Rounds
Multiple depth jumps (Low to high)
8″-12″-16″-20″-24″-28″-32″-36
–Go only as high as appropriate for safety and quality–

B)
EMOM 10
5 1-arm DB Deadlifts (27% BW / 18% BW)
5 1-arm DB Hang squat snatches
–Unbroken rounds–
–Switch arms after each minute–

C)
4 RFQT
200m Run
10 Handstand pushups

And Coming Friday
Practice

A)
FQ
Front squat (Of 2RM + 4-10lb)
80% x 3
85% x 3
90% x 3+

B)
QAMRAP 10
2x 15m Bear crawl
10 Kipping ring dips

C) 5 RFQR (20s:40s)
Row for cal
Thrusters (50%)

 

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Guest blog by Coach Benet Heames

I came across an interesting chapter in Resilience, by Eric Greitens, that focuses on the act of practice. This is a term we are familiar with from our daily lives, but I never gave thought to learning how to actually practice practice. This is critically important at CFLA given that 60% of our programming centers on Practice days.

Consider the following from his book:

“When most people practice, they think of themselves as practicing how to do something. What if, instead, you think of yourself as learning how to practice something? If you learn how to do something – change a tire, prepare a canvas, develop a photograph, pour concrete – then you’ve learned how to do one thing. If you learn how to practice, then you have learned how to learn anything…And perhaps the greatest skill we can learn is the skill of practice itself.”

On your next practice day, don’t think about the specific skill that you are learning or working on. Rather, think about the discipline of practice from the entire process of packing your bag, driving to gym, loading your bar, and moving! The more things in life that you recognize can be practiced, the more resilient you will become.


Wednesday’s Workout
Competition Day

FT
3 Rounds DT* (135/95)
1 Round Cindy**
2 Rounds DT
2 Rounds Cindy
1 Round DT
3 Rounds Cindy
–Courtesy of the CrossFit community / Goldsobel’s suggestion–

*DT
12 Deadlifts
9 Hang power cleans
6 Power jerks

**Cindy
5 Kipping pullups
10 Pushups
15 Squats

Thursday’s Workout
Practice

A)
3-5 Rounds
Multiple depth jumps (Low to high)
8″-12″-16″-20″-24″-28″-32″-36
–Go only as high as appropriate for safety and quality–

B)
EMOM 10
5 1-arm DB Deadlifts (27% BW / 18% BW)
5 1-arm DB Hang squat snatches
–Unbroken rounds–
–Switch arms after each minute–

C)
4 RFQT
200m Run
10 Handstand pushups

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Guest blog by Jamie Silber

This past Sunday, the CFLA Tri Team once again toed the line at a triathlon. However, this event would prove to be very different.
Let’s start with the distance: 1.2 Mile Open Water Swim, 56 Mile Bike and a 13.1 Run…of which 3.3 miles were in the sand! This is the standard Half distance of the Full Ironman event you might of seen on TV in Hawaii. Now to the parts that revealed them selfs as the event unfolded…

At 6:00AM the team approached the SWIM start to find the surf report was wrong! It was a strong west swell of 5-6ft waves, not the 1-2ft swell previously reported. The team had to navigate a two loop course and exit the water to a 300m sand run before completing the second loop. All five of them performed very well, in fact some achieved personal bests. One the BIKE…the golden rule was to take in fuel and hydration early and often. The BIKE in triathlon is a fickle balancing act of expressing power yet taking on fuel & hydration. Event the fittest and most experienced triathletes get it wrong sometimes and either do not absorb/empty fuel and hydration or take in too little…both scenarios will have disastrous implications on the run.

From my vantage point, the whole team got off the bike looking good for the 13.1 mile run. The RUN was not your typical 1/2 Marathon. The course was designed by Navy Frogman and Seals to continue to test there physical capacities while not on deployment. There were barren roads, sand dunes and out and backs than seemed to go on forever – not to mention, there was only one small patch of shade on the entire course. As the coach, I worked feverishly to get eyes on all the team members at some point on the course. This is when I found one of our athletes not feeling well…John Bonds.

John Bonds later that same evening said to me: “I do triathlons because I refuse to let the current human condition around me define me. I do not want to be defined by my occupation, devices, materials or even just my day to day activities. I do things like this to remind me that we (humans) once had to physically work, run, jump, swim…even crawl to just stay alive.”

John stopped metabolizing calories and absorbing water at the halfway point on the bike. He was faced with stopping or managing his energy reserves for approximately the next 4+ hours. At mile 10 of the run this was revealed to me as he ran by with a stiff jaw and a determined attitude. Before I could see how bad his situation was, he was running away from me looking like the person he would later describe to me later that night.

John performed and finished the race not the way he wanted to, but in hindsight, I realized he completed the event as if this IS his “human condition.” The work you put forth is the every defining aspect of who you really are at you core.

The rest of the team also finished the event on their own terms: with new found growth, personal bests, and even their very first triathlon.

Congratulations to the CFLA Tri Team:

Charlotte
Adam
Jason
John
Zar


 

Tuesday’s Workout
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

Wednesday’s Workout
Competition

FT
3 Rounds DT* (135/95)
1 Round Cindy**
2 Rounds DT
2 Rounds Cindy
1 Round DT
3 Rounds Cindy
–Courtesy of the CrossFit community / Goldsobel’s suggestion–

*DT
12 Deadlifts
9 Hang power cleans
6 Power jerks

**Cindy
5 Kipping pullups
10 Pushups
15 Squats


 

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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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