Monday, 11/30/2015 WOD

“We either make ourselves miserable or we make ourselves strong – the amount of work is the same.”- Carlos Castaneda


Warm up:

CFTE Dynamic Stretches
50 Jumping Jacks
400 Meter Run
15 Burpees

Skill:
Agility WOD
“Quadrant Jumps”
Four 10 second rounds clockwise/Four 10 second rounds counter clockwise

Strength:
Back Squat
5-5-5-5-5-5
Athlete must rest 3 min between sets

Cash out:
6 Tabata intervals:
HEAVY Seated twists with Kettlebell/Weighted Bridges 24kgs/16/kgs
6 Tabata intervals:
HEAVY Seated twists with Kettlebell/Weighted Sit-ups 24kgs/16kgs

Sunday, 11/29/2015 WOD

“To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.” -Buddha 

Warm-up:
CFTE Dynamic Stretches
200 Meter Run
2 rounds:
5 Good Mornings
10 Knees to Chest
15 Sit-ups

Skill:
WOD Review/ Set-up

Conditioning:
Partner WOD!
25 minute AMRAP:
100 Kettlebell Swings (24kgs./16kgs.)
50 Medball Sit-ups (20lbs./14 lbs.)
30 Knees to Elbows

While Athlete 1 works, Athlete 2 will be completing a 200 meter run with a plate (45lbs./25lbs.). Athlete 2 will pick up reps wherever Athlete 1 left off

Saturday, 11/28/2015 WOD

“Once we accept our limits, we go beyond them.”- Albert Einstein
Warm up:
CFTE Dynamic Stretches
5 mins Coaches Call-out:
-Inch worm push-ups
-Tuck-ups
-Supermans
-Jumping Jacks
Skill:
Deadlift
Strength:
Deadlift
In 20 mins: 5-5-3-3-1-1-1-1 reps
Conditioning:
Benchmark!
“Diane”
21-15-9 reps for time of:
Deadlift 225/155
Handstand Push-up

Scaling:
Deadlifts: Men – 185, 155, 135, 115lbs. Women – 135, 105, 85, 65lbs
HSPU: Pike Push-ups, Regular push ups

Friday, 11/27/2015 WOD

“Gratitude is not only the greatest of the virtues but the parent of all others.” – Marcus Tullius Cicero

Gratitude as its defined:  Gratitudethankfulnessgratefulness, or appreciation is a feeling or attitude in acknowledgment of a benefit that one has received or will receive.

Warm Up:
CFTE Dynamic Stretches

Skill:
Review/warm up the variations of the movements for the workout below

Conditioning:
Benchmark!:
“Chelsea”
Every minute on the minute for 30 minutes, perform:
5 Pull ups
10 Push ups
15 Squats

Scaling:
4-8-12 reps or 3-6-9 reps
Note: Please keep in mind that completing this RX’d is a total of 900 reps (150 pull ups, 300 push ups, 450 squats). The goal is to get through as many rounds as possible. If you need to rest for a round, do so and then continue for the remaining rounds. Ex: If you feel tired at round 14, rest for round 15, then, jump back in.

BRING A BUDDY THIS WEEKEND!! JUST SEND US AN EMAIL 🙂 

Thursday, 11/26/2015 WOD

“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.” – John F. Kennedy

Happy Thanksgiving!!

Start practicing “conscious gratitude”. This means not only knowing what you are grateful for, but acting on that gratitude.

How can you, today, begin to demonstrate your appreciation not just by words but even more so with your actions, your emotions as you act, and through the experiences you offer to and create with others?

Take this next 24 hours and stretch it into 365 days of integrated, conscious gratitude. Your life will never be the same. – Total Empowerment

Warm up:
CFTE Dynamic Stretches

Conditioning:
5K Turkey Trot!
Followed by:
Benchmark!
“Karen”
150 Wall Balls for time 20/14

Wednesday, 11/25/2015 WOD

“A leader is not one who says follow me. A leader is one who says “I’ll go first” ” – Neale Donald Walsch


Warm up:
CFTE Dynamic Stretches
2 Rounds:
200 Meter Run
10 Air Squats
10 Push-ups
10 Hollow Rocks

Strength:
Spend 15 Minutes building up to Rx weight for workout below

Conditioning:
Benchmark!
“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squat 95/65

Tuesday, 11/24/2015 WOD

“CrossFit is what we are; Total Empowerment is WHO we are.” – Coach Tony

Warm Up:
CFTE Dynamic Stretches
Power Clean Progression

Strength:
Power Clean
Find your 3RM in 15 minutes
Touch and go reps

Conditioning:
Benchmark!
“Elizabeth”
21-15-9 reps for time of:
Power Cleans (135lbs/95lbs)
Ring Dips

Scaling:
Men: 115, 95, 75, 65lbs
Women: 85, 65, 55, 45lbs
Ring Dips: Push Ups

Monday, 11/23/2015 WOD

“It’s not how much we do, but how much love we put into doing it.  It’s now how much we give, but how much love we put into giving.” – Mother Teresa


Warm up:
CFTE Dynamic Stretches
Shoulder Mobility with Dowel + Lacrosse Ball
3 Rounds with Empty Barbell:
5 Front Squats
5 Push Press
5 Thrusters

Strength:
Thruster
In 15 Minutes, find your 3RM

Conditioning:
Benchmark!
“Fran”
21-15-9 reps for time of:
Thrusters (95lbs/65lbs)
Pull-ups

Coaches Notes:
Compare your score to 7/1/2015.  Fran is CrossFit’s 100m sprint. It’s a measure of fitness and a benchmark that can be monitored over time to record an increase in power. If this is your first time, your Fran time may be well around the 12-minute mark. As you stick with CrossFit TE programming, a few months down the line you may shave 3-4 minutes off that time. Therein lies the beauty of the workout. How much faster can you perform these same movements over these same rep schemes from Day 1 to Day 101?

Sunday, 11/22/2015 WOD

“Life is not measured by the number of breaths we take, but by the moments that take our breath away.”  -Anonymous 

Warm-up:
CFTE Dynamic Stretches
200 Meter Run
2 rounds:
5 Burpees
10 Push-ups
15 Sit-ups

Skill:
WOD Review/ Set-up

Conditioning:
Buy in: 25 Burpees
2 rounds for time:
800 Meter Run
50 Ab Mat Sit-ups
400 Meter Run
25 Push-ups
Cash out: 25 Burpees

Saturday, 11/21/2015 WOD

“Try to make someone happy everyday, even if it is yourself.”- Michel Issa

Warm up:
CFTE Dynamic Stretches
Agility Work:
-Bear Crawl 2x
-High Knees 2x
-Side Shuffle 2x
-Walking Lunge with twist 2x
-Burpee Broad Jump 2x
-Butt Kickers 2x
Conditioning:
“Karannie”
50-40-30-20-10
Wall Balls (20/14)
Double Unders
Sit-ups
Scaling for Double Unders:
Singles 150-120-90-60-30