100306 Saturday “DIY WOD”
***Reminder: CFA is closed today due to participation in the NC/SC sectionals.****
Strength/Skill Work Sprint drills warm-up and mobility work (as we do in class) followed by the following:
400m run for time
400m run for time turning around every 25 meters
300m run for time
300m run for time turning around every 25 meters
200m run for time
200m run for time turning around every 25 meters
100m run for time
100m run for time turning around every 25 meters
(No sandbags required!)
WOD
Tabata squats
Tabata is the 4 minute interval consisting of:
Perform as many squats as possible for 20 seconds
rest 10 seconds
Repeat for 8 total round.
Post your run times, total squats and lowest round of squats.
Find a track, stop watch and have fun!
All competitors, Be FIERCE!
Kick some butt, CFA!
Everyone else still in town: some of us will be at the UNCA Track at 11am on Sunday do do some running. The plan is to do 12 x 100 meters every 2 minutes. Recording First, Last, Fastest, Slowest.
I ran this morning-Not sure how far but ran for 35 mins; no troubles, big fun! Could feel the deadlifts from yesterday. Then did Tabata squat WOD: Total 130/ lowest round 15. Tony’s Tabata squat WOD: total 101/ lowest round 12.
wups…to clarify, the plan is (1) 100m every 2 minutes for 12 total.
First wod results for women: Shanna 1st,Katie 5th,Carly Anne 19th,Lauren 22, T-Bone 26. Men: Corey 25th, Sean 68, David 75thm Find detailed results at http://bit.ly/cfscnc
Shanna 1st!!! WOW!! Great job CFA! I’m so proud of everyone, I could just burst. Good luck witht he rest of the WODs!!
awesome results!
AMAZING. Congratulations to all of you for your accomplishments thus far. CF Asheville is proud of you.
Go huge today CFA!! So proud of you all!!
Shanna still #1 after 3 events!!!!!!!
Congrats to Shanna, #2, Katie Nery, #10, Lauren Cox, #13, T-Bone, #19, and Carly #25!
Congrats to Corey at #27, Sean at #60, and David at #69!
I am so proud to train with you all!
RESULTS
Yeah!!!! You guys rock. So proud. I hope one day to be competing right with you.
indeed…an amazing showing from a very young gym. i can only imagine how CFA will be representing 5 years from now.
CFA, I love you! I never thought I would compete, I was always too scared but I am so glad I went and had an awesome time with the best people. Y’all rock!
Awesome job all CFA aces for challenging yourselves and representing so well!