Performance:

3 rounds NOT for time:

Max Unbroken Muscle Ups (or practice)
6 – 8 hand stand push ups
12 toes to bar

5 x5 dragon flies

Competition:

Rest Day! Take some time to mobilize, get an ice bath or stretch out that tight area.

Join CFA on June 9 in participating in CrossFit For Hope. Sign up today and begin helping us reach our goal of $3,000 for St Jude Children Hospital

Is the Paleo Diet the Right Choice for Runners? – Competitor Magazine

Days In the Life of Rich Froning

Performance
3 rounds:
5 x squat cleans (155/105 lb)
10 x hand stand push ups
Row 300m

Competition
1) Gymnastics Skills Warm-Up
Three sets, not for time, of:
30 unbroken double unders
Muscle-Ups x 4-5 unbroken reps/hip to bar pull ups
Toes to Bar x 10 reps

2) Front Squat
3 sets x 5 reps @ 75% 1-RM

3) 3 rounds for time:
20 x kettlebell swing (32/24 kg)
10x hand stand push ups
row 300m
rest 3 minutes

The Problem with Success

Are You Recovering, or Are You Just Resting?

“The Power Swing” with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

“Fixing Common Rowing Errors” with Shane Farmer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Strength WOD:
“Wendler Back Squat and Push Press – Week 4 – Deload Week″
Back Squat: 5 reps @ 60% of 1-RM, 5 reps @ 65%, 5 reps at 70%
Push Press:  5 reps @ 60% of 1-RM, 5 reps @ 65%, 5 reps at 70%

(See below for explanation. Determine your weight prior to start of class.)

or (not and)

Fitness WOD:
Complete as many rounds as possible in 8 minutes of
30 x double unders
8 x ground to overhead (95/65 lb)

Competition:

Snatch Deadlift
3 sets x 5 reps @ 90% of 1-RM

Two Position Clean
5 sets x 1 rep

The squat and push press scheme today is the 4th of 4 weeks of a strength cycle known as the “Wendler” cycle. Next week we will retest our max. Today’s weights will be determined as follows:

Take 90% of your one rep max (ie 200 x .90 = 180lbs). Take the percentages listed above and multiply that by your 90% 1-RM.

The weight will seem light. The key to this program is manageable weight with an emphasis on form (BELOW PARALLEL on squats and full lock out with a neutral spine on the press – do not over arch your back). Do not be He-Man/Women and increase your weight or reps – the program will not work if you do this. On the 3rd set, do as many reps as possible keeping good form. Do not go to failure on the last set – this means go until you feel you can’t get another without losing form.

*Read entire post for some changes at CFA, exciting additions and new Performance and Competition Programming

“Performance”
10-9-8-7-6-5-4-3-2-1
Chest-to-bar pull ups
Box jumps (30/24″)
Burpees

“Competition”
Back Squat
4 sets x 5 reps @ 75% of 1-RM

Push Press
5 sets x 5 reps @ 70% of 1-RM

Complete Performance WOD

CFA is the 2012 Louisiana Dragon Boat Champs! The 21 member crew won all three heats of the day including the final. The team was lead to victory by the leadership of the drummer, Holly, and their helmsman, GT. You may wonder how CFA was able to paddle to victory against 40 others teams although the team only practiced once during the week on the river and once on land (as did many other teams). After all, paddling is a technical sport that requires the synchronization of 21 individuals. Well, this is a huge advantage for CFA. We work hard and better our lives everyday by sweating and encouraging each other TOGETHER. So it doesn’t take much effort to get our community of athletes in sync. GT gave us the best compliment I’ve heard about CFA – “You were not the strongest team, but you won because you had the most heart”. (Although, GT,  I’d tend to disagree about us not having the strongest individuals:))

We are extremely excited to begin offering Yoga every Thursday at 6:30pm! It starts this week and is included in your monthly membership. The class will be taught by Trayce Snow. Trayce is a CrossFitter with years of experience at instructing group Yoga courses. Each week, Trayce will bring the group through poses designed to heal your body, increase flexibility and bring your mind in touch with the body. You should bring all needed supplies – mat, water, towel, etc.

Competition Programming: CFA is proud to add to our list of specialty programs! CFA Competition will kick off on May 14! Many of you have a strong desire to compete in the 2013 CrossFit Regionals and Games. CrossFit principles are the foundation of all our programs including CF Endurance, CF Power Athlete and CF Kids. CF Competition is no different. The programming will be geared toward preparing you to thrive during the 2013 CrossFit Games Season. If you are not interested in competing but would still like to train, we urge you to join in. The competition program is NOT just for the top athletes. We welcome and encourage anyone interested to participate. At the same time, the daily programming which you are used to is still designed for the full spectrum of athletic performance ranging from elite to beginner. So don’t feel like you are missing out by not doing the competition programming. If your goal is to run a marathon, join CF Endurance. If your goal is to compete in the 2013 CF Games, join CF Competition and if your goal is to be prepared for any athletic endeavor including life in general, follow the regular daily WODs. To help differentiate in the “regular” and “competition” WODs, the daily post will list the regular daily WODs that you are used to as “Performance” and the competition WODs will be listed as “Competition”. If you missed the Competition Meeting last Monday, please talk to one of the coaches for more information.

Cancellation of the 6:30pm Class: After 1.5 years of CFA being in existence, the 6:30pm class has not taken off as most of the other classes have. Wednesday of this week will be our last 6:30pm class. We will use this time moving forward to focus on other developments at CFA such as Yoga. It will also provide more time for the coaches to spend with their families. We apologize for any inconvenience this may cause. There is no one that regularly attends at 6:30pm; however, if you planned to start attending the 6:30pm or this causes a major inconvenience, please talk to one of the coaches and we will work with you.

3 rounds for time
Row 500m
10 x jerks (155/100 lb)

Welcome Alanna (white shirt), Frances (blue), Amber (grey), Allison (blue tank) and Grant to the CFA Community!

Come out and support CFA at the Dragon Boat Races this Saturday! Come to the Amphitheater on the Red River. CFA will have tents set up at spot 29. CFA will race at 8:20am, 10:40am and a final race in the afternoon between 2pm and 4:10pm.

The UnScared Sports Show – Nutrition and Sneak Peek to 3Fuel

Effect of Exercise at Three Exercise Intensities on Salivary Cortisol – The significance of the study is that individuals completing intense exercise up to 40 minutes to one hour should not see a decrease in lean body mass. The same can not be said for bouts of exercise lasting over an hour. The same catabolic effects happen when an individual does too many met-cons in a short time frame. We would like to see individuals doing no more than 4 met-cons per week to keep their cortisol levels low.

Saturday Schedule: Due to the Dragon Boat races, there will be no 9am or 10am class. Open gym will be held from 7am – noon.

Mobility and Work on a Weakness then,

3 rounds NOT for time:

10 x pistols
1 x rope climb
6 x kettle bell snatch

A rough day for Hollie at CFA

Saturday Schedule: Due to the Dragon Boat races, there will be no 9am or 10am class. Open gym will be held from 7am – noon.

“The Rope Climb” with Greg Amundson – video [wmv] [mov]

“Pull-up Mechanics” with Kelly Starrett – video [wmv] [mov]

“CrossFit for Hope” workout Promo – video [wmv] [mov] [HD mov]