12/14/2018 WOD

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

(15 Min)

CFTE Dynamic Stretching

Tabata:

4 Rds: Single Ring Underhand Row

4 Rds: Single Unders

Review Wod

Skill

(10 Min)

Review And Practice Pulling Scales.  Light Work Load Practice With DB Snatch And Rope Techniq

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

2 Rope Climbs or 5/5 Single Arm Ring Rows

10 C2B Pull-ups

20 DB Snatches (50/35)(Total)

50 DU

*Scaling Options:

Rope Climb — single arm ring row is a fine sub today. A little different than normal but will provide a nice stimulus for building upper body strength, core strength, and grip. If you have athletes that want to try the rope climb but are not confident in (2) climbs, scale the height down or scale to (1) climb at a lower height.

C2B — regular pullup, jumping pullup or jumping C2B, or banded strict pullup

DB Snatch — can be scaled to a DB clean or a KB swing, either to the full ROM Or eye-level.

*Coaches Notes: Today Is A Pulling Day From All Grips. Ensure Athletes Are Capable Of Handling The Loads. Scale If Necessary To Get The Proper Stimulus


Mats are going in!


“If you cannot do great things, do small things in a great way.” -Napoleon Hill

Friday, 12/14/2018 WOD

“If you cannot do great things, do small things in a great way.” -Napoleon Hill

Warm Up: (15 Min)
CFTE Dynamic Stretching
Tabata:
4 Rds: Single Ring Underhand Row
4 Rds: Single Unders
Review Wod

Skill: (10 Min)
Review And Practice Pulling Scales.  Light Work Load Practice With DB Snatch And Rope Technique.

Conditioning:
4 ROUNDS FOR TIME
2 Rope Climbs or 5/5 Single Arm Ring Rows
10 C2B Pull-ups
20 DB Snatches (50/35)(Total)
50 DU

*Scaling Options:

Rope Climb — single arm ring row is a fine sub today. A little different than normal but will provide a nice stimulus for building upper body strength, core strength, and grip. If you have athletes that want to try the rope climb but are not confident in (2) climbs, scale the height down or scale to (1) climb at a lower height.

C2B — regular pullup, jumping pullup or jumping C2B, or banded strict pullup

DB Snatch — can be scaled to a DB clean or a KB swing, either to the full ROM Or eye-level.

*Coaches Notes: Today Is A Pulling Day From All Grips. Ensure Athletes Are Capable Of Handling The Loads. Scale If Necessary To Get The Proper Stimulus

12/13/2018

CrossFit Total Empowerment – TE BOOTCAMP

Warm-up

Warm-up (No Measure)

CFTE Dynamics

Metcon

Metcon (No Measure)

9 Min Emom

10 Tuck Jump Burpees

Rest 2 Minutes

9 Min Amrap

3 American KB Swings 70/53

3 Goblet Squats

12/13/2018 WOD

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

(10Min)

CFTE Dynamic Stretching

Wrist Mobility Work

Then:

10 Front Squats W/ Empty BB

10 Tuck Jumps

10 Front Rack Lunges W/ Empty BB

10 Hip Raises

Skill

(5-7 Min)

Review And Establish Working Weight

Strength

Front Squat (3×10)

(8-12 Min)

FRONT SQUAT

3 x 10

-rest 2-3 minutes between sets-

Metcon

Metcon (No Measure)

4 SETS (12 Min)

30 seconds on / 30 seconds off

Row For Calories

Thrusters (95/65)

Box Jump Overs (24/20)

(ROW—>THRUSTER—>BOX JUMP OVER=1 Set)

Scaling:

FS: If Athlete Does Not Have The Proper Rack Position In The Front Squat Then Work On A Superset Of Rack Stretches And Back Squats Following The Same Rep Scheme

Thrusters: Push Press, DB Push Press,Lighter Load

Box Jump Overs: Lessen The Height, Box Jumps, Step Ups

Row: Find A Good Pace

*Coaches Note – Today The Front Squat Training Is A Large Volume From The Norm. The Goal Will Be To Stress the Athlete In This Movement, Specifically On The Last 2 Sets, While Maintaining Good Positioning. Set 1 Should Be A Confident Heavy Set, Set 2 Should Be A Struggle With The Last 2 Reps And The 3rd Set Should Be Gauged By The 2nd Set. For The Conditioning The Athlete Should Do The Entire 30s.


indoor sprints? “The future belongs to those who believe in the beauty of their dreams.” —Eleanor Roosevelt


cell phone charging station

12/12/2018 WOD

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

(10 Min)

CFTE Dynamic Stretching

Review EMOM Movements

For Quality

2 Rounds

30 Seconds HPC

30 Seconds Squat Thrust

Skill

(10 Min)

Review Hang Power Clean Positioning And Hook Grip. Find A Weight Where You Can Go Unbroken At Least 5 Rounds In The Conditioning.

Metcon

Metcon (No Measure)

(20 Min)

EMOM x 20 MINUTES

Odd: 10 Hang Power Clean (135/95)

Even: 10 Burpee over Bar

Cash out

(5-7 Min)

3-4 SETS

Max Hanging L-Sit Hold Up To 1 minute,

(If Fail, Remainder Of Minute In Plank)

-rest 1 minute between efforts-

Scaling:

L-Sit: Hanging Knee Holds, Hollow Hold, Plank.

Hang Power Cleans- Reduce Load, Reduce Reps

Burpees Over Bar- Squat Thrusts, Push Ups, Burpee Without Bar, Burpee On Plate

*Coaches Note: Focus On Positioning Of The Hang And The Loading Of The Hamstrings. Use The Hook Grip And Encourage Going Unbroken In The Barbell Movement In The Earlier Rounds. Encourage The L Sit And Attempting It, Modify If Needed After Athlete Has Tried.


Bench – sit, hang your coat, charge your phone, store your sneakers, store your belongings.. Thanks to Juan Ceron for taking our drawing and make it come to life!


Front Desk. Greet, check-in, get your newest CFTE Apparel, get started on membership! Thanks, Juan and crew!


Front Desk


The Desk…


The lobby – coming along!!


Front Entrance…


And some of these high velocity guys

Wednesday, 12/12/2018 WOD

“Your Limitation—It’s Only Your Imagination”-Unknown

Warm Up:
(10 Min)
CFTE Dynamic Stretching
Review EMOM Movements
For Quality
2 Rounds
30 Seconds HPC
30 Seconds Squat Thrust

Skill:
(10 Min)
Review Hang Power Clean Positioning And Hook Grip. Find A Weight Where You Can Go Unbroken At Least 5 Rounds In The Conditioning.

Conditioning:
(20 Min)
EMOM x 20 MINUTES
Odd: 10 Hang Power Clean (135/95)
Even: 10 Burpee over Bar

Cash Out:
(5-7 Min)
3-4 SETS
Max Hanging L-Sit Hold Up To 1 minute,
(If Fail, Remainder Of Minute In Plank)
-rest 1 minute between efforts-

Scaling:
L-Sit: Hanging Knee Holds, Hollow Hold, Plank.
Hang Power Cleans- Reduce Load, Reduce Reps
Burpees Over Bar- Squat Thrusts, Push Ups, Burpee Without Bar, Burpee On Plate

*Coaches Note: Focus On Positioning Of The Hang And The Loading Of The Hamstrings. Use The Hook Grip And Encourage Going Unbroken In The Barbell Movement In The Earlier Rounds. Encourage The L Sit And Attempting It, Modify If Needed After Athlete Has Tried.

12/11/2018

CrossFit Total Empowerment – TE BOOTCAMP

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Metcon

Metcon (No Measure)

6 Sets of:

30 Second Wall Sit

30 Second Max Air Squats

Rest 30 Seconds

30 Seconds Overhead Plate Hold

30 Seconds Max Plate Push Press

Rest 30 Seconds

Note – running clock for this workout

1st set 0:00

2nd set 3:00

3rd set 6:00

4th set 9:00

5th set 12:00

6th set 1500

12/11/2018 WOD

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretching

2 Rounds W/ An Empty Barbell

5 Deadlifts

5 Bent Over Rows

5 Good Mornings

5 Tempo V Ups (3 Second Hollow Hold, 1 Second Explode Up, 3 Second Descent)

Then 2 Rounds W/ Light Kettle Bell

5  Kb Swings

5 Sumo Deadlifts

5 Tempo Glute Bridges (3-3-3)

5 Sit Ups

Skill

10 Minutes to Build to Heavy Double Deadlift

Metcon

Metcon (Time)

5 Rounds for time:

9 Deadlifts (225/155)

50 Mountain Climbers (Each)

15 Box Jump (24″/20″)
Scaling:

Deadlift- Decrease Load

Mountain Climbers- Incline Mountain Climbers (Hands Elevated),Jumping Jack’s

Box Jumps-Lower Height, Step Ups

*Coaches Note: Today We Are Focusing On The Posterior Chain And Hip Hinging. The Warm Up Should Focus On The Hip Movement And Get The Athletes To Perform The Prescribed Movements. The Conditioning Keep A Deadlift Weight The Athlete Can Do For 2-3 Unbroken Sets.


“Change Your Life Today. Don’t Gamble On The Future, Act Now, Without Delay.”- Simone de Beauvoir

Tuesday, 12/11/2018 WOD

“Change Your Life Today. Don’t Gamble On The Future, Act Now, Without Delay.”- Simone de Beauvoir

Warm Up:
CFTE Dynamic Stretching
2 Rounds W/ An Empty Barbell
5 Deadlifts
5 Bent Over Rows
5 Good Mornings
5 Tempo V Ups (3 Second Hollow Hold, 1 Second Explode Up, 3 Second Descent)

Then 2 Rounds W/ Light Kettle Bell
5  Kb Swings
5 Sumo Deadlifts
5 Tempo Glute Bridges (3-3-3)
5 Sit Ups

Strength:
10 Minutes to Build to Heavy Double Deadlift

Conditioning:
5 Rounds for time:
9 Deadlifts (225/155)
50 Mountain Climbers (Each)
15 Box Jump (24”/20”)

Scaling:
Deadlift- Decrease Load
Mountain Climbers- Incline Mountain Climbers (Hands Elevated),Jumping Jack’s
Box Jumps-Lower Height, Step Ups

*Coaches Note: Today We Are Focusing On The Posterior Chain And Hip Hinging. The Warm Up Should Focus On The Hip Movement And Get The Athletes To Perform The Prescribed Movements. The Conditioning Keep A Deadlift Weight The Athlete Can Do For 2-3 Unbroken Sets.

7am TE Bootcamp:

Warm up:
CFTE Dynamic Stretches

Conditioning:
6 Sets of:
30 Second Wall Sit
30 Second Max Air Squats
Rest 30 Seconds
30 Seconds Overhead Plate Hold
30 Seconds Max Plate Push Press
Rest 30 Seconds

Note – running clock for this workout
1st set 0:00
2nd set 3:00
3rd set 6:00
4th set 9:00
5th set 12:00
6th set 1500

12/10/2018 WOD

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

(15 Minutes)

CFTE Dynamic Stretching

3 Rounds /Each:

Partner A Does “Rowling”(Try And Row And Get Close To 100m While Using Full Strokes)

Partner B Performs Simple AMRAP 10 Air Squats/ 5 Sit Ups.

As a team see how many meters you go over or under. Add it up. Performthat many burpees after the 3 rounds split between partners.

Skill

(15 Minutes)

Review Movements Then:

3 SETS (For Quality)

3 Tempo Ring Dips (3 Sec Down, 3 Sec Hold At The Bottom, Explode Up

6 Kipping HSPU

12 Jump Rope Skips (Double Or Singles)

Max Push-ups (fast)

-rest 3 minutes between sets-

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES Ascending Ladder

5-10-15-20-25 and so on…

Wall Ball (20/14)

Double Unders

Toes to Bar
Scaling Options:

Wall Balls- Decrease Load

Double Unders- Singles, Jumping Jack’s

Toes 2 Bar- Hanging Knee Raises, Reverse Crunches

Ring Dips- Remove Tempo, Box Dips

HSPU- Wall Climb, Pike Push Up, DB Strict Press

*Coaches Note: Today We Will Be In Different Pressing Positions Throughout The Workout. It Is Important To Focus On The Positioning In All Movements To Get The Best Response. Scale Back As Needed So The Athlete Can Get The Best Stimulus As Possible Throughout The Wod.

Cash out

Stretch


Dad and Mom cheering me on at a baseball game back in 1995. Today’s 10 years and I know you are still cheering me on. Love you Dad.


“Only I Can Change My Life. No One Can Do It For Me.”- Carol Burnett