WOD for Wednesday June 14th:

WORKOUT OF THE DAY

FITNESS
A) Front Squat: 5@30X1 x 5 straight set 65% across; Rest 2min (week 1 of 8)
B) 18min EMOM:
min 1: 8 DB Clean and Press
min 2: 15/10 Cal Row
min 3: 10 Candlesticks

PERFORMANCE
A) Front Squat: 5@30X1 x 5 straight set 65% across; Rest 2min (week 1 of 8)
B) 18min EMOM: min 1: 8 HPC + 20 DU
min 2: 15/10 Cal AB
min 3: 12 T2B

THOUGHT FOR THE DAY

“All you need is the plan, the road map, and the courage to press on to your destination.”-Earl Nightingale

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WOD for Tuesday June 13th:

WORKOUT OF THE DAY

FITNESS
A1) DB Rack Alt. Reverse Lunge: 6-8/leg x 4 @2011; Rest 1min
A2) Batwing Hold: :30 x 4; Rest 2min
B) 5 Rounds:
5 Pullups
10 Pushups
10 DB Thrusters
400m Run
PERFORMANCE
A1) Back Rack Alt. Reverse Lunge: 6-8/leg x 4 @2011; Rest 1min
A2) Batwing Hold: :45 x 4; Rest 2min
B) 5 Rounds: 5 Muscleups
10 Dbl KB Thrusters
400m Run

THOUGHT FOR THE DAY

The journey of a thousand miles begins with one step. ~ Lao Tzu

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WOD for Monday June 12th:

WORKOUT OF THE DAY

FITNESS
A) Press: 3 Reps E2M for 12min
B) Push Press: 3 Reps E2M for 8min
C) 2min Max Cal Airbike Test
D)AMRAP 10: 200m Run
10 DB Floor Press
10 DB Clean and P. Press

PERFORMANCE
A) Tall Jerk: 2 Reps E2M for 6 light
B) Jerk Balance: 2 Reps E2M for 6 moderate
C) Split Jerk: 2 Reps E2M for 8 heavy
D) 2min Max Cal Airbike Test:
E) AMRAP 10: 200m Run
10 Clapping Pushups
10 Sandbag Clean and Overs

THOUGHT FOR THE DAY

Nothing shows a man’s character more than what he laughs at. ~ Johann Wolfgang von Goethe

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Member of the Month: Amy Wilson

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Day Job: I am the Accounting Manager at Arbor Networks, a cybersecurity company. It’s an interesting industry to be in, especially given all the attention hacking and cybersecurity is getting.

Hobbies & Other Activities: Besides creating excel spreadsheets; I enjoy spending time with my nephews, hiking, travelling and reading (preferably on the beach with a drink in my hand).

Proudest Life Achievement: As of right now, finishing my masters degree.

Previous Fitness: Field hockey, dance and running (or more like jogging in my case!)

Why CFFP?: My brother joined CFFP and was always talking about it. I was having a hard time staying
committed and consistent going to a typical gym and was admittedly clueless of what to do when I was there.
Intrigued by CrossFit, I decided to give it a shot and I haven’t looked back since.

First Memorable WOD: Karen, without a doubt. I had only been at CFFP for a couple of months and my sister and I had just been complaining about a WOD that had 60 wall balls, I mean come on? isn’t that excessive? And then boom, Karen. I was the last one to finish while surrounded by the rest of the class cheering me on. It was physically and mentally challenging… but I finished…

Favorite CrossFit Movement: The clean. Before stepping foot in CFFP, I had never lifted anything before. This movement was so complex to me, I tried to soak in everything the coaches were telling me and one day it just clicked.

What Motivates Her: Encouragement by both the coaches and members. The community is a big reason
why I keep coming back for more.

Biggest Goal: A pullup. Yes, for now just one will do!

Biggest Challenge: Anything requiring upper body strength. I have made huge improvements since starting, but I am still working on it.

Biggest Improvement: I would say one of my biggest improvements is rowing. With the help of Coach Kochansky repeatedly and patiently correcting my form, I don’t feel as much like a maniac on the erg.

Advice for New Members: Listen to what the coaches have to say, they know what they are talking about. Also, don’t worry about what everyone around you is doing, modify (or don’t modify) the WOD in a way that is best for you.

Who is Your Superhero?: From an athlete perspective, Misty Copeland. She was told she didn’t fit the mold and she couldn’t, but she did anyway.

The Official Website of Misty Copeland

Fun Fact: I have an odd love of tap dancing.

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WOD for Friday June 9th:

WORKOUT OF THE DAY

FITNESS
A) Rear Foot Elevated Split Squat: 8/leg x 4; Build to 8RM @30X1 per side. Rest
as Needed.
3 Rounds for Time:: Run 600m
50 Air Squats
35 Situps
20 Pushups

PERFORMANCE
A) Rear Foot Elevated Split Squat: 8/leg x 4; Build to 8RM @30X1 per side. Rest
as Needed.
B) 3 Rounds for Time:: Run 800m
50 Air Squats
35 Situps
20 Pushups

THOUGHT FOR THE DAY

I can’t give you a sure-fire formula for success, but I can give you a formula for failure: try to please everybody all the time. ~ Herbert Bayard Swope

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WOD for Thursday June 8th:

WORKOUT OF THE DAY

FITNESS
A) Snatch: 20 Minutes of Technique Practice … go heavy if able and feeling
good.
B) Every 3 Minutes for 15 Minutes:
10 Pullups
10 NP Burpes
12 Alt. DB Snatch

PERFORMANCE
A) Snatch: 20 Minutes of Technique Practice … go heavy if able and feeling
good.
B) Every 3 Minutes for 15 Minutes:: 1 Rope Climb
5-7 Wtd Dips
12 Alt. DB Snatch

THOUGHT FOR THE DAY

Worry is interest paid on trouble before it comes due. ~ William Ralph Inge

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WOD for Wednesday June 7th:

WORKOUT OF THE DAY

FITNESS
A1) Close Grip Bench Press: 6-8 x 4; Rest :60
A2) Wide-Grip Pullup: 5-7 x 4; Rest :90
B) 10-9-8-7-6-5-4-3-2-1:
Deadlift @ 50%1RM
AB or Ski Erg Cals

PERFORMANCE
A1) Close Grip Bench Press: 6-8 x 4; Rest :60
A2) Wide-Grip Pullup: 5-7 x 4; Rest :90
B) 10-9-8-7-6-5-4-3-2-1: Deadlift @ 50%1RM
Box Jump 24/20
Row Cals

THOUGHT FOR THE DAY

Stand up to your obstacles and do something about them. You will find that they haven’t half the strength you think they have. ~ Norman Vincent Peale

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WOD for Tuesday June 6th:

WORKOUT OF THE DAY

A) Back Squat: 10@55%, 8@60%, 6@65%, 4@70%, 2@75%, 2@75%, Rest 2min Btwn.
B) Black and Blue: 5 Rounds for Time:
10 Power Clean 135/95
10 Burpee

THOUGHT FOR THE DAY

Procrastination is the fear of success. People procrastinate because they are afraid of the success that they know will result if they move ahead now. Because success is heavy, carries a responsibility with it, it is much easier to procrastinate and live on the ‘someday I’ll’ philosophy. ~ Denis Waitley

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WOD for Monday June 5th:

WORKOUT OF THE DAY

FITNESS
A1) Snatch Grip Pendlay Row: 4-6 x 4
A2) Ring Push-ups: 12-15; rest 2min …. scaled pushups on toes, box, or bands
B) AMRAP:
Scaled:
20 Min AMRAP
150 SU
30 Sit Up
15 KB Swing
200m Run

PERFORMANCE
A1) Snatch Grip Pendlay Row: 4-6 x 4
A2) Ring Push-ups: 12-15; rest 2min …. scaled pushups on toes, box, or bands
B) AMRAP: RXD
20 Min AMRAP:
40 DU
20 KB Swings
10 Toes through Rings
400m Run

THOUGHT FOR THE DAY

The time to relax is when you don’t have time for it. ~ Sydney J. Harris

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WOD for Friday June 2nd:

WORKOUT OF THE DAY

FITNESS
A) Alternating DB Press, seated: 6-8 each arm @ 2020 x 4 ascending; Rest 2-3min
Opposite DB stays locked Overhead
B) 5 Rounds:
10 Pushups (Toes/Box/Banded)
20 Alternating Stepups
10 Cal AirBike AFAP
C) Tabata Situp: max reps each set … no pacing.

PERFORMANCE
A) Alternating DB Press, seated: 6-8 each arm @ 2020 x 4 ascending; Rest 2-3min
Opposite DB stays locked Overhead
B) 5 Rounds:
10 Clapping Pushups
15 Slam Ball
300m Row
C) Tabata Situp: max reps each set … no pacing.

THOUGHT FOR THE DAY

If a problem can be solved, there is nothing to worry about. If it can’t be solved, worrying will do no good. ~ unknown

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