WOD for Monday, March 27, 2017
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Snatch
Performance and Fitness:
5 Min Skill
15 Min work to heavy single
Part 2 – Conditioning:
Weekend At Bernie’s
Performance:
3 Rounds for time
400m Run
10 Deads 225/155
15 Box Jump 24/20
Fitness:
3 Rounds for time
400m Run
10 Deads RPE 6
15 Box Jump
Coaches Corner – March 2017
In this month’s Coaches Corner, coach Lewter shares an article that emphasizes the importance of maintaining a strong core and ways to improve your core.
https://breakingmuscle.com/learn/at-the-core-of-it-creating-strength-and-tension-in-the-body
Isidro Juarez – Athlete of the Month – March ’17
[vc_row][vc_column width=”1/2″][mk_fancy_title size=”18″ font_family=”none”]Isidro Juarez
Athlete of the Month
March 2017[/mk_fancy_title][vc_column_text]Isidro was chosen as the March Athlete of the Month. In the 18 months he has been a part of the CFC Family, he has been a consistent and positive member of the community. He shows up ready to work and is always looking to improve.[/vc_column_text][/vc_column][vc_column width=”1/2″][mk_padding_divider size=”80″][mk_image src=”https://chattahoocheestrong.com/wp-content/uploads/2017/01/Isidro-2.jpeg”][mk_image src=”https://chattahoocheestrong.com/wp-content/uploads/2017/01/Isidro-1.jpeg”][/vc_column][/vc_row][vc_row][vc_column][vc_tta_accordion][vc_tta_section title=”Tell us about yourself” tab_id=”1469594390662-a7123e44-4fd0″][vc_column_text]
I’m Isidro Juarez . I am 36 and am the general manager of my own business.
[/vc_column_text][/vc_tta_section][vc_tta_section title=”What made you want to start Crossfit?” tab_id=”1469594390725-b9837849-dacd”][vc_column_text]
I played soccer and I wanted to use CrossFit as a way to gain strength and power. I do CrossFit now because I got to like it more and now it’s just a part of my life.
[/vc_column_text][/vc_tta_section][vc_tta_section title=”WHAT WERE YOUR THOUGHTS AFTER YOUR 1st WOD?” tab_id=”1469594471501-461e9874-9c08″][vc_column_text]
I believed CrossFit wasn’t for me.
.[/vc_column_text][/vc_tta_section][vc_tta_section title=”WHAT DO YOU ENJOY MOST ABOUT CROSSFIT?” tab_id=”1469594471298-63617ca8-25ad”][vc_column_text]
I enjoy doing the WODs the most.
[/vc_column_text][/vc_tta_section][vc_tta_section title=”WHAT IS YOUR PROUDEST CROSSFIT MOMENT?” tab_id=”1469594471134-ab90d568-2c18″][vc_column_text]
My proudest moment would be learning to efficiently perform power cleans.
[/vc_column_text][/vc_tta_section][vc_tta_section title=”WHAT IS YOUR FAVORITE MOVEMENT/LIFT? LEAST FAVORITE?” tab_id=”1469594470928-66d13994-2cb3″][vc_column_text]
My favorite moment would be pull ups and my least favorite is the snatch.
[/vc_column_text][/vc_tta_section][vc_tta_section title=”WHAT IS YOUR FAVORITE WOD? LEAST FAVORITE?” tab_id=”1469594470765-823cec25-eeb2″][vc_column_text]
My favorite WOD is OC Throwdown , and least favorite is Mary.
[/vc_column_text][/vc_tta_section][vc_tta_section title=”WHAT ARE YOUR CROSSFIT GOALS? HOW CLOSE ARE YOU TO REACHING THEM?” tab_id=”1469594470616-cd8b7ad3-66ba”][vc_column_text]
My goal is to be in a good physical shape. I think i would need 35% more to be satisfied.
[/vc_column_text][/vc_tta_section][vc_tta_section title=”WHAT IMPACT HAS CFC HAD ON YOUR LIFE, IN AND OUT OF THE GYM?” tab_id=”1469594470387-aa23545a-de96″][vc_column_text]
Inside the gym, I forget about my problems and it relieves stress for me. Outside the gym, I feel healthier and strong.
.[/vc_column_text][/vc_tta_section][vc_tta_section title=” WHEN YOU ARE NOT CROSSFITTING, WHAT IS YOUR FAVORITE THING TO DO?” tab_id=”1469594470208-c3785b5d-522f”][vc_column_text]
Spending time working on and fixing my trucks.
[/vc_column_text][/vc_tta_section][vc_tta_section title=”HOW HAS CROSSFIT MADE YOU FEEL MORE PREPARED FOR LIFE?” tab_id=”1469594470022-d2bed8de-b44e”][vc_column_text]
Pushing me to be more productive throughout my day.
[/vc_column_text][/vc_tta_section][vc_tta_section title=”WHAT ADVICE WOULD YOU GIVE TO SOMEONE NEW TO CROSSFIT OR THINKING OF GIVING CFC A TRY?” tab_id=”1469594469220-ed633b31-7ccb”][vc_column_text]
To always make time for at least an hour in CrossFit. I’ve tried other sports and the most I’ve liked is CrossFit.
[/vc_column_text][/vc_tta_section][vc_tta_section title=”ANYTHING ELSE THAT YOU WOULD LIKE TO ADD?” tab_id=”1469796131808-e69f86be-e3a5″][vc_column_text]
[/vc_column_text][/vc_tta_section][/vc_tta_accordion][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row]
Check out Zen Planner
WOD for Thursday, January 26, 2017
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Deadlift
Performance and Fitness:
5 min to work to 75%
3 EMOM 10
Part 2 – Conditioning:
“Odd Objects”
Performance:
For weight and reps:
On a 15 min clock:
@ 0:00
6 TGU Alternating
@ 3:00
AMRAP 10
10 American Swing
10 Toes to Bar
10 Rack Squat
@ 15:00
6 TGU Alternating
Fitness:
For weight and reps:
On a 15 min clock:
@ 0:00
6 TGU Alternating
@ 3:00
AMRAP 10
10 American Swing
10 Toes to Bar Progression
10 Rack Squat
@ 15:00
6 TGU Alternating
WOD for Wednesday, January 25, 2017
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Snatch
Performance:
5×1 55-65-75-80-85%
3×1 90%
Fitness:
Work up to a double RPE 8
Part 2 – Conditioning:
The Acquittal
Performance:
For Time
400m run
30 Power Snatch 75/55
400m run
30 Power Snatch 95/65
400m run
Fitness:
For Time
400m run
30 Power Snatch RPE 4
400m run
30 Power Snatch RPE 5
400m run
WOD for Tuesday, January 24, 2017
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Back Squat
Performance:
1×5 70% 1×3 75% 1×1 80% 1×5 75% 1×3 80% 1×1 85% 1×5 80% 1×3 85% 1×1 90%
**Rest 90 sec MAX
Fitness:
9×3 Climbing
Part 2 – Conditioning:
“Spellbound”
Performance:
For Time:
15-12-9-6-3
Handstand Walk Meters/HSPU
Box Jump 30/24
Fitness:
For Time:
15-12-9-6-3
HSPU Progression
Box Jump AHAP
WOD for Monday, January 23, 2017
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Clean and Jerk
Performance:
6×1 @ 55-65-75-80-85%
3×1 @ 90%
Fitness:
6×2 Climbing to an RPE 8
Part 2 – Conditioning:
“Six And A Half Dozen”
Performance:
AMRAP 6
3 Power Clean 135/95
3 Hang Squat Clean 135/95
3 Squat Clean 135/95
-rest 3 min-
AMRAP 6
3 TTB
3 Pull up
3 Bar Muscle up
**If you want to do Performance but dont have MU you can sub burpee Pull up 1:1
Fitness:
AMRAP 6
3 Power Clean RPE 7
3 Hang Squat Clean RPE 7
3 Squat Clean RPE 7
-rest 3 min-
AMRAP 6
9 Sit up
6 Ring Row
3 Burpee
WOD for Saturday, January 21, 2017
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Front Squat
Performance and Fitness:
25 min to hit a heavy single
Part 2 – Conditioning:
“2-fer Friday”
Performance:
AMRAP 10
10 2-fer-1 Wall Ball 20/14
10 KB High Pull 24/16
Fitness:
AMRAP 10
10 2-fer-1 Wall Ball
10 KB High Pull
**2-fer WB is two squats for every throw.

