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Wednesday 110831

I hope everyone enjoyed their rest day and was able to recover from some tough WODs. If you did not get a chance to try the brownies I posted yesterday you are missing out. I highly recommend.

As you know I have been doing the programming for the last few months with certain goals in mind. September will be no different. This month we will spend a lot of time on O lifts. Whether as a strength component or in a metcon. Prepare to see some cleans, snatches, and jerks. We will be spending quit a bit of time fine tuning our faults. I am a firm believer that Olympic lifts are extremely beneficial and hit all 10 general physical skills of fitness. Ten General Physical Skills of fitness? Yes there are 10. In fact, I will give a free bag of Progenex Recovery to the first current CFNWA member that posts all 10 skills and their definition on the CFNWA’s facebook page. Good luck.


Skill Work
Burgener Warm Up
BB – Power Clean

Note the finishing position andthe straight arms of the 2011 “Spirit of the Games” winner Annie Sakamoto


Run 200 m                                  RX
1 Power Clean 135/95          155/115
1 C2B Pull Up
Run 200m
2 Power Cleans
2 C2B Pull ups
Run 200m
3 Power Cleans 135/95
3 C2B Pull Ups…

You will continue this rep scheme until you complete 10 and 10 of each.

Also the tryout WOD for the HOA competition is complete and posted at the gym. The dates for the tryouts are posted as well.
 Shout out to CrossFit ReviveR for coming up with the WOD. It looks brutal and covers all components of CrossFit. Thanks guys for your help….

Monday 110830

Tough cycle. Treat yourself with some brownies and thank Kelley for the tip.

Paleo Brownies

16 oz of walnuts

1 egg

1 cup honey

1/2 cup baking cocoa

1 tbs pure vanilla extract

1/2 tsp coarse sea salt
1 tsp baking soda

2 oz unsweetened dark chocolate chopped
1 – 2 tbs coconut oil


1.     Preheat oven to 325.  Grease a 8 x 8 baking dish with coconut oil.

2.     Pulse walnuts in food processor until smooth and creamy.

3.     In a large bowl, beat an egg.  Add in the nut butter and vanilla and honey and stir to combine.

4.     Add in cocoa powder, salt and baking soda.  Stir in chopped chocolate.

5.     Pour batter into greased baking dish.

6.     Bake at 325 for 30-35 minutes.  It will puff up in oven and settle when it cools.  To check doneness, insert a toothpick or knife in the center.  It should come out clean.

7.     Cool for 15 minutes and then cut and eat.

Rest Day
Open 4:00-6:30
NO TRYOUT WOD. I will post the dates for this when I can get the wod and scoring from CrossFit Reviver.

Monday 110829

Another deceptive WOD with the II unders, K2E, and WB to log in the journal.  Also awesome job to all those that showed up to honor “Gator” today for the RX only WOd. It was a brutal WOD and just as suspected the ring push-ups were the dominator. RIP U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California. Thank you for your service. Your sacrifice is not forgotten.

U.S. Soldier’s Creed
 I am an American Soldier.
I am a Warrior and a member of a team.
I serve the people of the United States, and live the Army Values.
I will always place the mission first.
I will never accept defeat.
I will never quit.
I will never leave a fallen comrade.
I am disciplined, physically and mentally tough, trained and proficient in my warrior tasks and drills.
I always maintain my arms, my equipment and myself.
I am an expert and I am a professional.
I stand ready to deploy, engage, and destroy, the enemies of the United States of America in close combat.
I am a guardian of freedom and the American way of life.
I am an American Soldier.

You guys may see a new face in the front of some classes. Wendi Crotts is the newest member of our coaching staff. She holds the following certifications:
Level 1 Trainer, Olympic lift, and Gymnastics. She is scheduled to attend the CrossFit Kids cert Sept 10 and 11 and will be running that program once we affiliate. She also will be teaching
the On Ramp classes along with Leah .  Welcome to the team Wendi.  

Shoulder Press 3-3-3
Push Press 2-2-2
Push Jerk 1-1-1
During this WOD you will complete all three sets of each before moving to the next.


For Time
Run 500 m Rest 30 seconds
Run 300 m Rest 30 seconds
Run 100 m

Sunday 110828

What a brutal team WOD. Awesome work by all. There were some first times up the rope as well as some first encounters with Man Makers…Day one of the cycle is in the books.

You will see some new faces around in different classes as we had an On Ramp class graduate Saturday. Here is the class holding their WOD#1 times on Day 1 three weeks ago. The bottom number is the same WOD #1 times done again Saturday. Check out the improvement they made in just three weeks. Incredible job gang and welcome to the CFNWA family. Front row from left Kaylee, Brandi, and Kristen. Back row from left Ian, Hunter, and Wes.

Still looking at dates for the tryouts for competition in Springfield, MO. Possibly looking at Tuesday Aug 30 evening, Sept 4th Sunday afternoon after last classes (primary tryout), and the last make up day Wednesday Sept 7th. I will know more once I get the confirmed WOD from CrossFit ReviveR.

40 II Unders
20 K2E
10 Wallballs

Reminder we will be having an RX Only WOD at 1:00pm. The WOD will be:
5 Front Squats 185/135 (Cleaned from the floor)
26 Ring Push Ups

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

Saturday 110827

Hope everyone enjoyed their rest day. Let’s keep MossMan in our thoughts and prayers as he spent the night in the hospital. He is now at home and resting.

Here is the info on the Heart of America CrossFit Competition in Springfield, MO. The tryout WOD is being put together as we speak by CrossFit ReviveR. I look at holding tryouts on a couple different days over the next week – week and a half. Everyone is encouraged to tryout. We will take as many RX/Scaled teams as we can. Don’t register. I will register the teams once they are determined.


Time to do work.

Warm Up
Partner Prowler “Ride”

2 Person Teams for reps
This is a “Fight Gone Format” with the exception of the work time is doubled.  At each movement you and your partner will have 2:00 to get as many reps as possible before moving to the next. The rest time remains 1:00. You and your partner will complete three rounds of the following:

Row (calories)
15’ Rope Ascents
Box Jumps 30/24
Kettle Bell Swings 2/1.5
Manmakers 40/25
Rest 1:00

Speaking of “Fight Gone Bad”, we will be hosting FGB 6 on Sept 17. More info to follow..
Paleo Pizza
2 cups almond meal
2 eggs
3 tbsp olive oil
¼ tsp baking soda
1 tsp garlic powder
1 ½ tbsp fresh rosemary chopped
1 cup organic marinara sauce
1 lb Italian pork sausage nitrate free
2 crook neck yellow summer squash diced
3 green onions chopped
Handful of torn basil leaves
2 small tomatoes diced
1/2 cup roasted red peppers diced
Handful of sliced black olives
Preheat your oven to 350. Using a spoon mix all crust ingredients together until it becomes very thick.  Using your hands, form the dough into a ball.  Lightly grease a pizza pan or a cookie sheet with olive oil.  Place the ball of dough in the center of your cookie sheet or pizza pan and using your hands, push and pat the dough down into the shape of a circle.  You want to make the dough as thin as possible.  Your pizza will be about 12 inches across.  Bake JUST the crust in your pre-heated oven for 20 minutes.  While your crust is cooking, prepare your toppings.   After the crust if done, remove from the oven and evenly spread the marinara sauce over the crust.  Add the sausage and all remaining toppings evenly over the sauce and bake again for an additional 25-30 minutes.  Get creative and use whatever toppings you might. Enjoy!

Friday 110826

Awesome job today on the hanstand walks. Not was only awesome to watch Leah walk the length of the floor turn around and walk back, but it was incredible to watch our Denny walk almost the length of the floor. Awesome job gang. Unfortunately one more item to add the long list of things to improve on.

Rest Day

Some things coming in the near future:

Sunday Aug 28th RX only WOD at 1:00
5 Front Squats 185/135 (From the floor)
26 Ring Push ups

Team tryouts for a team competition in November in Springfield, MO. We will be taking RX and Scaled Teams. Everyone is encouraged to tryout. Dates, times, and info will be posted tomorrow.

Sunday September 11th
Nutrition Clinic
(This will be a free clinic put on by some of our die hard Paleo ans Zone members)

Thursday 110825

Great work with the overhead squats and double unders.  Several PR’s and some impressively heavy lifts on Wednesday. 


Skill Work

Handstand walks for max distance




5 Rounds for Max Reps (not for time)

2/3 Thrusters Max Reps  

Pull Ups Max Reps


*Post load and reps for each round as well as total reps.


Compare to 12-03-10

Wednesday 110824

Just a reminder, there are several new folks that have just recently started the group classes and we need to make sure they feel welcomed to CrossFit NWA.  If you are a veteran to CrossFit NWA and see someone new that you don’t know, introduce yourself and help them find their way around.  


This weekend on Sunday we will have regular class hours and a WOD posted for those times, but we also want to extend a special invitation.  After classes are over Sunday we will be offering an Rx only WOD to honor another fallen hero at 1pm.  Those of you who want to accept the challenge of Rx’ing “Gator” will be able to do so at 1:00pm Sunday afternoon 08/28/2011. 
*Front Squats, 5 reps   185#/135#
26 Ring Push Ups

* Rx includes beginning the front squats from the ground.

Another reminder will be posted the closer we get to the weekend. 


Check out this WOD demo by CrossFit Santa Cruz.  Especially pay attention to the OHS in the beginning and how Dave Leys tightens his core to provide that midline stabilization before each rep.  Also note his shoulders and how the bar stays in or slightly behind the frontal plane. WOD


 Skill Work – OHS




Body weight OHS challenge for 15 reps





2-2-2-2-2-2-2-2-2-2 (80% of 1RM)




2 minute II under challenge

Tuesday 110823

Warm Up

BB Skill Work


Run 400m
10 Power Cleans 155/115

Compare to 03/22/11

Monday 110822

We hope everyone had a great weekend.  Enjoy the rest day or come in during open gym to make up a WOD, work on skills, strength, or conditioning, or work with one of the coaches on movements or areas where you want to improve. 





Rest Day – Open Gym


3:00pm to 6:00pm