Archive for November, 2014


Schedule for Sunday/Monday–Friday

November 30, 2014

Specifics to be posted soon, but for now, please be advised that the gym is closed Sunday 11-29. Monday through Friday all classes are intact and programming specifics will follow by tomorrow afternoon.

And typically I try to keep personal info (yours and mine) off the programming blog, but some of you are likely wondering after the unusual faces unlocking the gym. To that end, please know that Joseph Brockway Wilson was born at 3:15 am on 11/29. 8lbs 5 oz. 20″ Labor was a grueling 21 hours but I made it through just fine! Whitney did too, I guess? So far, baby is healthy. Seems to make a lot of noise at regular intervals. Whitney says this is normal. Whatevs… Anyway, from all I hear the hard part is over and the next 18 years are pretty much smooth sailing. So fingers crossed.

Thanks to all who helped with opening/closing the gym/working our more or less on your own. Looking forward to seeing you soon.


Schedule for Friday and Saturday 11-28 and 11-29

November 28, 2014

Friday Sessions at 1 5 and 6 pm. Make-up test outs. Complete the remainder of the Metcon’s, and/or Open Gym.

Saturday Open Gym 10-12. Sunday Closed.

PLEASE check Facebook (first) here (2nd) for unavoidable schedule changes.


Thanksgiving Day “STUFFINGBUSTER” chipper details.

November 27, 2014

Two, 1/2 decathlons. 1 score. 9 am to 11am.

500 row, 400 run 30 airdyne calories, 200 heavyrope singles, 100 steups
5000/4000 lbs of deadlift, 4000/3000 lbs of back squats, 3000/2000 lbs shoulder to overhead, 2000/1000 lbs KB swings, 1000/500 lbs of rope climbs

Athlete briefings at 9, 930, 10 and 1030. Heats roughly every 5-10 minutes.

The first half is fairly standard issue and shouldn’t confuse too many of you. The second portion of the StuffingBuster will have multiple options for you, the athlete to choose among. For example, for the 5k/4k deadlift we will have bars loaded at 275, 225, 185 and 135 and will have noted the repetitions necessary on each bar to achieve the required total.

Athletes will count and judge their own reps. Family fitness and fun, yea. Guests are welcome and there is no charge, but we ask all guests to sign a waiver and non-crossfitters to restrict themselves to the first half of the double 1/2 decathlon (row, run, bike, jump rope step up).


Schedule for the Week. Half Decathlon Chipper announced.

November 24, 2014

This week will be unusual in term of scheduling. You will have a lot of latitude in terms of what and when. Listed below are some suggested WODs for the week that will bridge us into the next month of programming.

Monday, Tuesday and Wednesday the schedule is normal with testing out being your priority. Your WODS on thos 3 days are any of the following:

3 sets of:
Airdyne for max distance in 3 minutes
rest 1 min between efforts
Do not perform prior to your squat max test.

7 minute AMRAP of
7 thrusters @ 65/50#
4 pull-ups (men c2b)

250m row
4 rounds of
5 KBS (2.0/1.5 pd)
5 burpees
250m row

Build to a max power clean in 8 minutes:
Rest 2 minutes to change loads
Max rep power cleans in 8 minutes @ 90% of above.
Do not perform before deadlift max test.

So your day m-t-w might be 1 max test, 1 wod. Maybe monday you do 3 tests, tuesday 2 wods, wednesday 2 tests etc. The strength test-outs should be your priority.

Thursday- Thanksgiving we are running a Platinum CF edition of our half decathlon. 2 Half decathons, one right after the other. One giant chipper and it goes a lil sum’in like this:

For time
500 m row
400 m run
30- calories AD
200 Heavy Jump Ropes
100 Step-ups to the tire
5000/4000 Lbs of deadlift
4000/3000 lbs of back squats
3000/2000 lbs of KB Swings
2000/1000 lbs of S2O
1000/500 lbs of rope climbs

Now, that sounds like crazy loads but we will have multiple bars set up at different weights allowing you to pick your poison. For example 5000 lbs of deadlift turns into 19 reps at 275 (or what competitors did unbroken at the Master’s Series garage games event) or 23 reps at 225 or 27 reps at 185. Rope climbs is 1000/500 divided by your bodyweight. This will be an awesome start to your gluttony.

Friday am classes cancelled. 1, 5 and 6pm all intact.

December’s programming is going to be widely varied with different energy systems taxed depending on the day. Details at the end of this week. As of January, programming will pivot towards the specific tools and timeframes tested in the CF Open.

Holiday, then Diet Contest around the corner, then The Open. It’s gonna be a busy and eventful couple of months!


WOD for 11-21-14. Weekend Schedule. Strength Bias Closeout notes.

November 21, 2014

Friday is the LAST DAY of our 9 week strength bias programming slant. You would be wise to spend a few moments reflecting on how far you’ve come, and how weak and worthless you were just a handful of weeks ago. If this is your first strength cycle, you can expect 15% gains across the board. If you’ve done more than 2 strength cycles, da Gainz become smaller and are very hard fought. Be proud of 2-5% iprovement. Cherish your newfound strength. It is easier to keep it than it was to get it.

Test-outs will begin as early as Saturday at open gym from 10-12. We’ll have 1 hour of open gym from 10-11 on Sunday as well. Depending on many factors, you could probably test out on the deadlift, Shoulder Press, and possibly the pullup over the weekend. Please make sure Whitney, Jade or myself is observing you, and can verify your depth, ROM etc. It would really suck to bust your ass on a 25 second shoulder press that wipes you out, only to have me say, “Great Effort but I was messing around with Spotify and didnt see it, so let’s do it one more time.”

M-T-W of next week will be test out days as well. There will be workouts programmed, but the test out is your priority. We want you to have optimized circumstances and deliver your best efforts.


Strength 4×8 Bench Press for load

Strength 2 Wide grip Bench Press 3×5 @ 85% max effort

Work- 12 Minute Clock

30 Burpee Box Jumps

1 Clean, 1 Jerk
2 Cleans, 2 Jerks
3 Cleans, 3 Jerks


FS and SP
4×2 for peak. 2 reps is not a misprint.

WOD is Open workout 11.5
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10′ target)

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (100lbs / 45kg)
10 Toes to bar
15 Wall balls (14lbs to 9′ target)


November 20, 2014

4×3 Snatch Pulls @ 100% of Snatch 1 RM. Looking for speed on the bar.

5×1 Snatch (pretty)

Work- Isabelle 30 Snatches for time 135/95. Scale to a weight that is challenging but that you can get consistently.


Therapy Roll-10 Minutes

Strength – Back Squat 4×4 for peak.

Strength 2- 3×5 Reverse Lunges to 85% (pretty tough) full exertion

Work- Field Drills-Agility and Conditioning.


WOD for Wednesday

November 19, 2014

Strength- 4×3 Pullups for total load

Strength 2- E3MOM – Max effort 1)Chest To Bar Pullups 2) Wide grip Pullups 3) Chinups

Work- 100 Wallballs for time, EMOM-3 Cleans @ 155/105.

Open prep-

Open WOD 11.3
Men- Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

women- Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)