Team CrossFit Elite Fitness Academy

Today There Will Only Be 6am, 8am, 9am, and 5pm CrossFit Classes…

At 6pm EVERYONE Will Be HERE…CLICK TO FIND OUT

There Is Still Time…Please Donate To A Wonderful Cause

From Last Year…

Please Wear Your Academy RED Tonight When You Come Out to Support Both Our Shavees And Arcadia Fire Department…

The Academy’s Training:

Team 1:

Bench Press 85%x3×3
Followed By:
Teams Of 2:
2×400m Run
Partner Push-ups While Other Runs
2×200m Run
Partner Squats While Other Runs

Team 2:

Bench Press x3×3
Bent Row x3×3
Followed By:
Teams Of 2:
2×400m Run
Partner Push-ups While Other Runs
2×200m Run
Partner Squats While Other Runs

Team 3:

AMRAP In 30:
200m Row
50 Squats
400m Run
20 Ring Rows

The USAW Team’s Training:

Snatch 78%x1×5
Snatch Balance
70%x3, 75%x3, 80%x2, 85%x1×2

Followed By:
4RFTO:
100m Sprint
5 Muscle-Ups
1 Min. Rest

Who’s Going Tonight?  Post RSVPs To Comments…

Take Note:

Tuesday, March 9th: There Will Be NO 6pm CrossFit, 7pm CrossFit, and NO USAW Practice.  Instead, Head To Matt Denny’s Ale House To Support Arcadia Fire Department And Team CrossFit Academy’s “Fight Gone Bald” @  The St. Baldricks Foundation…CLICK HERE.  It Begins At 6pm.

Friday, March  12th: 7pm “TEAM Clean” Please Get In By 7pm So That We Can Get The Academy Ready For The USAW Meet On Sunday.

Saturday, March 13th: The Academy Will Be CLOSED All Day…Head Out To The So. Cal. Sectionals To Cheer On Jeremy, Brian, And CJ…

Sunday, March 14th: We Are Proud To Host Our 3rd USAW Meet.  Please Come Out And Support Or Weightlifting Team As We Compete.  Details CLICK HERE…

Friday, March 26th: The Academy Will Only Offer 6am CrossFit, 5pm CrossFit, and 6pm CrossFit Classes.  We Are Hosting our 3rd Annual DEA Maltz Challenge.  The Competition Begins At 9am.  It Will Be Open To Academy Members For $15 Which Includes A Special DEA/Academy Event Shirt…Register With Coach LeClair ASAP.

Lastly…

The 2010 Mt. Wilson Trail Race And The 2010 Derby Day 5k Is Open…Get Registered?

Great Thanks To Jim And Rochelle For Putting On The 1st “Beer-2-Bear-2-Beer” Run…It Was A Good Time For All Those Involved…

The Academy’s Training:

Team 1:

Deadlift: Test For Max
Followed By:
Athletic Skills Chart Work

Team 2:

Deadlift: Test For Max
Press x3×5
Followed By:
Athletic Skills Chart Work

Team 3:

3 RFTO:
4 Sets Of Suicides
20 Wall-Balls
10 GHD Hip Ext.
Followed By:
Athletic Skills Chart Work

The USAW Team’s Training:

Back Squat 87%x2×3
Push-Press 80%x3×5
Snatch Pull 100%x3×4
Weighted Sit-up x10×5
Add Weight From Last Monday

Post Thoughts And Reflections To Comments…

Yes, Mark Lima Is Registered For The 2010 Mt. Wilson Trail Race…And We’ll Make Sure That He Makes It Back From The East Coast To Race…We Can’t Wait To See You Buddy…

Post Thoughts To Comments…

The Academy’s Training:

Team 1:

Press 80%x3×5
Followed By:
For Time:
20 Wall-Balls
20 Walking Lunges
20 Box Jumps
200m Sprint

Team 2:

Press x3×5
Back Squat x3×5
Followed By:
For Time:
20 Wall-Balls
20 Walking Lunges
20 Box Jumps
200m Sprint

Team 3:

4 RFTO:
10 DB Push-Press (40/30)
10 Box Jumps
300m Row

The USAW Team’s Training:

Rest Day

The Racing Rouge Team:

8x 200m @ 90%. Rest 1 min between intervals

The Old School Rouge Team:

8×400m
Rest Interval: ¾

“Some people lift weights, and some people are weightlifters.

This is one of those “there are two types of people in this world” concepts. In the movie The Good, The Bad, and The Ugly, Clint Eastwood wanted a man to dig a hole for him. So he tossed the man a shovel, pointed a gun at him, and said, “There are two kinds of people in this world… those with loaded guns, and those who dig. You dig.” Half of the high school graduation ceremonies in this country each year include some kind of keynote speaker who tries to motivate graduates by saying, “There are two kinds of people in this world… those who watch things happen, and those who make things happen.” We love to break society down into categories, and Olympic Weightlifting is a terrific area to draw a big thick line that divides two simple groups: those who lift weights and those who are weightlifters.”

From There is No Evil Twin by Matt Foreman, Performance Menu Issue 50

Our Women Are Proud Weightlifters…And So Is THAT GUY In The Background…

Explain The Difference In Comments…

Seriously…One Of The Fastest Learning Weightlifters We Have…Alex…A Solid Member Of the USAW Team Heading For His First Meet In 1.5 Weeks.  Great Luck Brother…

The Academy’s Training:

Team 1:

Burgener Warm-up
Skill Transfers
Snatch 90%x1×3
Followed By:
Max ½ BW OHS

Team 2:

Burgener Warm-up
Skill Transfers
Snatch x1×3
Weighted Pull-up x5×5
Followed By:
Max ½ BW OHS

Team 3:

For Time:
Run 400m
20 OHS @ 45lb Bar
Run 800m
20 OHS @ 45lb Bar
Run 1 Mile

The USAW Team’s Training:

Front Squat 81%x2×5
Snatch Push-Press 81%x3×5
Clean Pull 100%x3×3
TGU x5/Sidex3
Heavier Than Last Wed.

Post Thoughts To Comments…

The Academy’s Training:

Team 1:

Back Squat 85%x3×3
Followed By:
40-30-20
Push-up
Ab-Mat Sit-up

Team 2:

Back Squat x3×3
Weighted Dip x5×5
Followed By:
40-30-20
Push-up
Ab-Mat Sit-up

Team 3:

5 RFTO:
400m Run
10 Pull-ups
20 Wall-Balls

The USAW Team’s Training:

Snatch 75%x2×5
Snatch Balance – HS

Followed By:
3RFTO:
300m Row
10 Box Jumps
10 Push-Ball

Racing Rouge Training:

LACTATE SHUTTLE:
5 Min on, 2:30 Min off
6 Min on, 3 Min off
7 Min on. Done.
All out maximal efforts!

Old School Rouge Training:

3 @ Short Tempo

March Fundamentals Course Is Rockin’ An Rollin’….And That’s Only The 7pm Crew…

Post Thoughts To Comments…

Not Only Did Corlyn PR By 6 Minutes At Sunday’s Chinatown 10k…Dave O. PRed, Joanne PRed, And We Took Home 3 Medals:

Kellie And Val 1st Place Age, Jeff S. 3rd Place Age…

Great Work Racing Rouge…

Now, To Play A Bit Of Catch-up…

I Mean It Is Only Fair…huh Navin?

Now For Training…

The Academy’s Training:

Team 1:

Bench Press: Test For Max
Followed By:
Athletic Skills Chart Work

Team 2:

Bench Press: Test For Max
Bent Row x3×5
Followed By:
Athletic Skills Chart Work

Team 3:

AMRAP In 30:
10 Push-Ups
Run 200m
10 KBS (53, 35)
Row 200m
10 Box Jumps
Followed By:
Athletic Skills Chart Work

The USAW Team’s Training:

Back Squat 84%x2×5
Push-Press 78%x3×5
Snatch Pull 98%x3×4
Weighted Sit-up x10×3

Team Racing Rouge And Team Old School Rouge:

Bootcamp or CrossFit

Post Thoughts, PRs, and/or Stories Comments…

The Academy’s Training:

Team 1:

Scaled “Garrett”
3RFTO:
75 Squats
25 HSPU
25 L-Pull-ups
Followed By:
Deadlift 85%x3×3

Team 2:

Scaled “Garrett”
3RFTO:
75 Squats
25 HSPU
25 L-Pull-ups
Followed By:
Deadlift x3×3
Press x3×3

The USAW Team’s Training:

Clean and Jerk 75%x2×7
Muscle Snatch 75%x2×4

Followed By:
2-4-6-8-10-8-6-4-2 Reps Of:
KBS @ 53/35
Hanging Leg Raise

Post Best Caption To Comments…

What Does It Take To Focus Like An Olympian?

Do You Lose Focus Easily?

Do You Even Understand Why Focus Is Important?

Post Individual Thoughts To Comments…

The Academy’s Training:

Team 1:

Burgener Warm-up
Skill Transfers
Clean and Jerk 80%x2×3
Followed By:
21-15-9
Clean (Once) Then Front Squat
(50% Of Your 1RM Clean)
Push-Up

Team 2:

Burgener Warm-up
Skill Transfers
Clean and Jerk x2×3
Front Squat x3×5
Followed By:
21-15-9
Clean (Once) Then Front Squat
(50% -  Of Your 1RM Clean)
Push-Up

Team 3:

4RFTO: (Resting Precisely 2 Min. In-between Rounds)
Run 400m
15 KBS (53, 35)
10 Dips
5 V-ups

The Academy’s Training:

Team 1:

Press 90%x3×3
Followed By:
AMRAP In 20:
Row 200m
20 Burpees
Run 200m

Team 2:

Press x3×3
Squat x3×3
Followed By:
AMRAP In 20:
Row 200m
20 Burpees
Run 200m

Team 3:

5 Rounds Of Cindy
1 Round Of Helen
5 Rounds Of Cindy
1 Round Of Helen
5 Rounds Of  Cindy

The USAW Team’s Training:

Front Squat 78%x3×5
Snatch Grip Push-Press78%x3×5
Clean Pull 98%x3×4
Turkish Get-up x5/Side x3
Go Heavier Than Last Wed.

Photos Courtesy Of Catalyst Athletics…

Strong Is Just Simply Beautiful…

Explain That In Your Own Words In Comments…