*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.
