Archive for September, 2014


WODs for Monday 9-29-14 and Tuesday 9-30-14

September 29, 2014

Open Prep
Strength-5×5 Straight Sets FS and SP
Work-AMRAP in 8. 8 walballs, 8 toes to bar.

Strength- 5×5 Straight Sets Pullup
Work- 5x 2on, 4 off C2-Row for calories.

Platinum Elite Traditional CrossFit
Strength-4×8 Deadlift for total load. Understand that you are trying to AVERAGE more weight per rep than last week. Your total will exceed last weeks b/c you have 1 additional set.

Strength 2- 3×5 Stiff Leg Deadlift to 85% exertion.

Work- HELEN 3 RFT run 400 m, 21 KB Swings, 12 Pullups

Strength- 4×8 Shoulder Press for load
Strength 2- 3×5 Handstand Pushups
Work- 5x 2 on, 4 off Airdyne for calories.


WOD for Friday 8–26-14

September 26, 2014

CrossFit Old Skool

bench Press 1 rm

3×8 @ 75%


3 rft 15 toes 2 bar, 15 S2O @ 135/95, 15 Box Jumps 24″/20″, 15 Hang Clean @ 135/95

Shoulder Prehab to finish.

Open Prep

SP 5×5 Peak, FS 5×5 Peak, 1×20 HBBS Max Effort. EMOMx10- 5 HSPU’s, 5 Burpees. Shoulder Prehab


WOD for Thursday 9-25-14. And 2 more events for our first Annual Platinum Elite Competition announced.

September 25, 2014

Traditional CrossFit-Test 1 RM Back Squat, 3×8 @ 80%. Work- Amrap in 8- 1 Bear Crawl Lap, 1 Rope Climb

Open Prep- 4×5 Snatch Grip Deadlift. 5×1 Snatch (full movement) Work- AMRAP in 8 Minutes Hang Snatch r, Hang Snatch Left, Hang Power Snatch, Full Snatch, OHSx2 @ 95/65

Saturday Events 3 and 4

Slam Ball Throw for distance:  3 attempts. Single farthest throw counts. W-30Lbs/M-40lbs.

Balance Triplet- AMRAP in 4 Minutes:

4 burpees

traverse the balance beam

4 pullups

traverse the balance beam.


FIRST IN HOUSE COMPETITION EVENTS ANNOUNCED! Record your score for WEDNESDAY 9-24. CrossFit- Pullup 1rm. Open Prep-

September 24, 2014

Open Prep: Open Workout 13.2 AMRAP in 10 of 5 S2O @ 115/75, 10 Deadlifts @ 115/75, 15 Box Jumps/Stepups

You will see this EXACT workout again sometime before the Open, so note your score please.

CF-Platinum Elite- 1 RM mx Pullup. 3×8 Pullup @ 75%. 4rft 10 burpees, 20 Situps, 30 Doubles.

Our First in house Competition of 2014 is THIS SATURDAY. We are looking at a possible 6 events. Here are your first two:

For time
40 Shuttle run contacts
40 Row Calories
40 Airdyne Calories

3 Rounds of DT for Time
DT is 12-9-6 Deadlift, Power Clean, S2O at 155/105

Talk amongst yoursleves….


CrossFit Platinum Elite: 1 rm SP and Interval Here. Open prep: Pullups and Interval here.

September 23, 2014

Open Prep- 1 RM Pullup then 3×5 @ 85%. Then 5x 2on/4 Off AD for total Cals.

Crossfit Platinum Elite- 1 RM SP, then 3×8 SP @ 75% then 5x 2 on/4 off C2 Row For calories.

Someday, CF Platinum Elite will no longer be funny, but until then try your best to be the most Platinumest you can be! And be more Eliter than you were yesterday.


Overview Continued and WODs for the week. Sept 22-26, 2014.

September 22, 2014

Traditional CrossFit: Your strength bias will be very similar to past programs with this exception. Rather than 4 weeks at each rep scheme, we will shorten the time spent there to 3 weeks. So 3 weeks at 4×8, then 3 at 4×5 and 3 weeks at 4×3 respectively. 12 weeks of strength worked very well (avg gain of 16% in the past 2 cycles) but it IS a little on the long side of acceptable, and some of you who were on a second exposure to the 12 week bias seemed to peak around week 9-10. Additionally we will test AND start the same week, with the first week having only 3 sets of each action as opposed to 4. So your template looks like this

Week 1- test and then 3×8 @ 80% of your 1 rm.

Weeks 2 and 3- 4×8 @ 80%+ of your 1 rm

Weeks 4,5 and 6- 4×5 @ 87.5% of 1 rm.

Weeks 7,8 and 9- 4×3 at 92.5% of 1 rm

Your goal is to increase total weight lifted every week within the same rep scheme. So your score would be expressed as total pounds. Much as we’ve done in the past.

Your lifts are scheduled as follows:
Monday- Deadlift
Tuesday-Shoulder Press
Thursday- Back Squat
Friday- Bench Press

Please note: You can sub clean for deadlift and front squats for back squat, but if that’s your preference you may want to look at the Open Prep programming, where those lifts are prioritized.

Traditional CrossFit WOD’s for the first week are as follows:

Monday- Test 1 RM Deadlift, 3×8 deadlift @ 80% of test. Work- 20 RFT -5 Wallballs, 5 Pushups, 1 Power Clean at 185/115 (Caps at 15 mins)

Tuesday- Test 1 RM Shoulder Press, 3×8 SP at 80%. Work- 5x 2 On/ 4 off Row for calories.

Wednesday- Test 1 RM Pullup, 3×8 @ 80%. Work- 4 rft 10 Burpees, 20 Situps, 30 Doubles

Thursday- Test 1 RM Back Squat, 3×8 @ 80%. Work- Amrap in 8- 1 Bear Crawl Lap, 1 Rope Climb

Friday- Test 1 RM bench Press, 3×8 @ 80%. Work- 3 rft 15 Toes 2 Bar, 15 S2O, 15 Box Jumps, 15 Hang Cleans. Shoulder prehab.

Next week, your total sets increase from 3 to 5 and accessory work is added.

OPEN PREP: Your path is different. You will have more exposure to the barbell movements we ALWAYS see in the open. Snatch, Clean, S2O’s, Thrusters. You will deadlift in high rep, low weight schemes, and count on a consistent dose of wallballs, toes to bar, pullups, burpees, and box jumps. Your strength bias scores and progresses differently than we’ve done in the past. You’ll get more heavy exposure to fewer exercises, as follows.

Monday and Friday you’ll both front squat and shoulder press, in both cases 5 sets of 5 reps, but with different load patterns. Monday you’ll go 5×5 at 85-87.5% of 1 rm for all sets. This will be your highest volume day and your most exhausting. At recommended loads, you will be hard pressed to get all the reps. On Friday you’ll take 1 set of your five, (which one is up to you) and you’ll attempt to peak at somewhere slightly above your monday loads. The other four sets may be the same as monday’s or slightly lower in weight. You’ll repeat this pattern for 4 weeks. On the fifth week you will deload by preserving your weights from week 4 but dropping your reps to 3. You’ll then resume trying to increase loads in weeks 6-9 but at 5 sets of 3 reps.

Tuesdays you’ll hit pullups as per Monday’s 5×5 at constant loads around 85-87%, deload week 4 and dropping to 3’s on weeks 6-9. Wednesday we will schedule one of the open WOD’s from years past and that will be all you’ll do that day. Thursday we will drill aspects of the olympic lifts, alternating between the Snatch and the Clean, and the work capacity that day will be a barbell focused metcon like Grace, DT or Isabelle.

Open Prep WODS for the first week are as follows:

Monday- Test 1 RM in the Front Squat and Shoulder Press. Then 3×5 @ 85% FS, 3×5 @ 85% SP. Work- Against a 6 minute clock, row 1k, then amrap burpees.

Tuesday- Test 1 RM Pullup. Then 3×5 @ 85% Pullup.

Wednesday- Open Workout 13.2 AMRAP in 10 of 5 S2O @ 115/75, 10 Deadlifts @ 115/75, 15 Box Jumps/Stepups

Thursday- 4×5 Snatch Grip Deadlift. 5×1 Snatch (full movement) Work- AMRAP in 8 Minutes Hang Snatch r, Hang Snatch Left, Hang Power Snatch, Full Snatch, OHSx2 @ 95/65

Friday- SP 5×5 Peak, FS 5×5 Peak, 1×20 HBBS Max Effort. EMOMx10- 5 HSPU’s, 5 Burpees. Shoulder Prehab.

Next week, Monday and Tuesday Sets go from 3 to 5 and accessory work is added.

Both Programs will get a weekly dose of interval training on tuesday. Things like 2on/4off max calories on the Airdyne or 400 m sprints every 5th minute. These are typically hated by the average CrossFitter, but the training benefit is significant. They are purposely placed a day after or immediately after you finish shoulder pressing, as the intervals are typically shoulder friendly. My current knee issues aside, collectively I am more concerned about the shoulder than any other joint. It’s in near constant use in a lot of CrossFit programming, and it seems very slow to heal vs other joint issues. On that note, we will have a shoulder Prehab period immediately after Friday’s workout that I encourage you to take seriously.

Questions in the comments section are welcome. Get excited, you’re about to become stronger.


Strength Bias Starts Monday- This is an early, but incomplete overview.

September 21, 2014

What follows is an incomplete outline of the next 9 weeks. More detail will soon follow but for the time being this will let you know the broad strokes.

Starting Monday 9/22, For the first time since we opened our doors in 2011, we’re going to run 2 concurrent programs. Both will be strength biased, but one will be focused on preparing athletes for the CrossFit Open and the other will be more true to the original, constantly varied spirit of CrossFit.

Which one should you choose? There are advantages to each program, there are some similarities, and there are substantial differences.

First, for those who don’t know what the CrossFit Open is, let me fill you in, as your disposition toward “the Open” will be a big factor in which workout track you follow.

The Open is the initial round of worldwide competition that culminates in the CrossFit Games, a 4 day fitness test in Carson Ca, typically in mid july. The Open consists of 5 workouts that are released online; 1 per week for 5 consecutive weeks. Participating athletes perform the workouts, submit their respective scores via video, and are ranked against the rest of the world. 17 Regions select the top 60 male and female athletes to compete in the second round (“the Regionals”) over a weekend in may or early June. And then the top 3 athletes from each region advance to the finals. Despite many flaws and inconsistencies, I am a huge fan of the CrossFit Open! Opportunities to compare yourself, quite literally against the world are few and far between. And the Open can be done right in your own gym, at your own schedule, for very minimal cost ($20). In my opinion EVERYONE should do it.

To some degree, we have based our training schedule around the Open for the past two years, and having some sort of goal (s) that change the training input is just good policy when it comes to athletic development. For example any sport with a season to it will have different training schedules “In Season” vs “Off Season”. This dual-track programming is just a continuation of that specificity.

Athletes who want to take their very best run at the Open are encouraged to do what we’re calling our Open Prep Programming. Athletes who aren’t interested in the Open OR athletes who really prioritize variety in their exercise selection and WOD formats, should do what we’re calling Platinum Elite programming.

(That’s a joke. It’s not called Platinum Elite Programming. It’s called CrossFit.)

In a nutshell, Open Prep will have a much narrower toolbox. You will repeat movements, WODS and Formats more often. Your time domains will consistently run 4-20 minutes. I won’t call it boring, but it WILL be more repetitive. This is because the constraints of videotaping the workouts for Open Submission rule out a lot of what we might otherwise do. CFHQ can’t realistically and consistently verify something like a 5k run.

CrossFit programming will be what most of you are familiar with. A wide variety of movements, formats and workouts. Possibly Outdoors, sometimes with odd objects etc etc. Still with a strength bias, but not nearly as narrow and singularly focused.

Let me stress that neither one is advanced or beginner. Neither one is inherently harder than the other. You can still do the Open if you just do CrossFit and you are free to ignore the Open even if you do the prep program. Personally, I am limited on many fronts (Knee arthritis and impending child chief among them) that I have ruled out competing in this year’s Open, so I will be following the Traditional CrossFit programming when I can.

I will have more detail, including at least a full week of both programs by tomorrow afternoon at the latest. Please check back