Archive for October, 2015


WOD for Friday 10-30-15 Saturday and Sunday Open gym is 10-12

October 30, 2015

WOD for Friday

I looked at alternate courses but ultimately just wasn’t comfortable with athletes running backwards in the pitch black at 6:30 in the morning, so we’ve changed the workout from Sunday’s original.  The WOD is NOW

3 Rounds for time

25 Power Snatches  75/55

50 Wallballs  20/14 to 10/9

Run 800 m

Please do me an enormous favor and stomp the mud off your feet at the end of your run.

So, everything is the same except the middle run is no longer 400m backwards.  This workout caps at 40 minutes,and please respect that.  If you cannot run due to injury, please sub 1 mile on the airdyne.

Open Gym is Saturday and Sunday 10-12.  Tune in for the Monster Mash Specs on Saturday.

New Athletes:  It’s particularly important that you arrive on time in order to hear the workout explanations.  Most of this stuff is not something you can dive into on the fly.  Remember while we don’t lock you out if you’re late, the train keeps rolling.  We are on a tight schedule with some of these longer workouts.

Instructors please note:  You may have some brand new people,  as in “1st day at CrossFit new”.  If so,  please scale the Power Snatches to Hang Cleans if the new athletes have any issue with maintaining spinal position or struggles with the snatch movement.  Cut the wallball volume in half,  and check in after 2 rounds.  If they look ragged, please cap the workout at that point.


WOD for Thursday 10-29-15

October 29, 2015

You get a pretty big dose of metabolic/aerobic demand on friday, so we’ll bias thursday towards strength.

A) 12 Minutes.  Find Your heaviest 3rm in the strict Shoulder Press.  Score is heaviest successful triple.

B) 4x 5-8 of the Chinese Row (much like the “double dumbell row”; face down, chest on an elevated bench, row the weight) but with a barbell instead of dumbells.  No score.  For completion.

C) 3 mins Max Rep backsquat 155/105.  Rest 9 mins.  Repeat.  Score each 3 min block separately.


WOD for WED 10-28-15

October 28, 2015

Every 3 minute on the minute x 5

A) Five laps 5m shuttle run, 10 KB Swings 24/16.

B) 5 Box Jumps 30″/24″, 5 Pullups  c2b/chin above bar.

C) 30 Seconds @ 100%on the C2 Row for max calories.

So, you will divide into 3 groups and perform 5 reps of a given action before you switch.  So for instance,  if you start on C, you’ll be there for 15 minutes before you move on to A. These are short-burst, 100% efforts with a lot of time allocated to recovery.  Work as hard as you can.

LOTS of good to REALLY good DT scores today.  Adelynn and Neal both went sub 10!  Terrance was in the low 11’s on his first try.  Larry was 11:13 I think.  Andrea and Jade both Sub 11.  From our newer members, Aryn and Heidi both kind of had clean breakthroughs.

One note:  In the last two months we’ve had a decent amount of new people.  It’s necessary for the instructor to devote more eyeball time to the newer members, but I realize there are many of you who’ve been involved between two and  three months month mark who may be getting eclipsed, in terms of attention and feedback,  by people still in their first or second week.  All of sudden, you’re not getting the instruction you’re used to.  If this is the case and you need some measure of critique, feedback etc,  PLEASE ask for it.  It’s as simple as saying “Hey, will you look at this and tell me if it’s ok,   tell me if I’m doing anything wrong, etc etc etc”  This  is entirely appropriate and encouraged.  Don’t feel like just because you’re not the newest kid in the room,  you can;t ask for the help that, technically,  you are paying for.


WOD for Tuesday 10-27-15 and some accomplishments of note. My own training updated.

October 27, 2015

First off, congrats of sorts to the Monster Mash participants all of whom came in the very next day.  Bob even strung together enough doubles to go RX’d.  Nice work to all of you:  That workload would’ve put me on the sidelines for a day at least.

Natalie M. got her first unassisted pullup in the WOD warmup and then went pullups rxd throught the wod.

And a side note,  Vilija is approaching the end of a 12 week Olympic cycle that she’s largely implemented on her own.  We’ll see how her Snatch and Clean and Jerk numbers test out, but as she worked through the cycle her squat numbers (back and front) have jumped by large margins.  She comes in, does her thing and leaves without much fanfare, but she’s been quietly  lighting up the leaderboard in the past few weeks.

Your WOD for tomorrow is the CrossFit Hero WOD “DT”
5 Rounds For Time of 12 deadlifts, 9 hang cleans, 6 Shoulder to overhead all @ 155/105. We’ve done this a few times prior, most recently on 5-12/13-15. This workout hits hard and favors the large. Bring your best effort.

The remaining paragrpahs are just an update on my own personal training progress.  I understand both  interest in “what’s the owner doing and why is he doing stuff differently than what he’s programming for us to do”  and complete disinterest to the point of “get over yourself, I’m not going to read paragraphs about what YOU’RE doing”.

Last year’s open was somewhat of a disappointment for me after a relatively good showing in 2014.  And at the conclusion of the open I sat down and mapped out a year long training plan designed to optimize my performance in the 2016 Open.  This is just an update on that plan.  (For our newer members: The CrossFit Open is an annual, worldwide CrossFit competition that typically takes place in Late February through the month of March.  It involves a series of workouts released weekly on the CFHQ website.  Crossfitters worldwide then perform the workout and submit there performance via video or their score via a judging process.  The CF Open has some flaws, but on balance I am a HUGE fan and I encourage everyone, regardless of fitness level to participate.)

So,  last March/April as the Open ended I had a series of small nagging pains that didn’t rise to the level of injuries, but were annoying and detracted from training so the priority of my first training block was to eliminate those tweaks.  I started seeing Brad Walter, a Chiropracter in our membership, and I took the months of April and May and avoided any sort of ballistic movements, opting instead to spend a lot of time on the rower, the airdyne and the Ski-erg.  Most of my weightlifting was slow, controlled and light; no olympic lifting and no bodyweight arm movements like pullups or dips.s  For the most part, this seemed to go well.  Most of my pains had disappeared or significantly improved by the end of May.

June and July  I began to phase out the monostructural events and Olympic lifting was put on the front burner.  I looked at Catalyst Athletics,  a prominent Olympic weightlifting website, selected a pretty basic, very boring 8 week program, and followed it as best as my schedule would let me.  this led to a significant jump in my Snatch numbers (a very important piece of typical Open programming) but not much progress at all in my clean.  On balance, my snatch was worse than my clean to begin with, so this made sense.

August/September was intended to be devoted to strength bias.  Particularly the Shoulder Press, Front Squat and Pullup.   Here the picture gets a little more cloudy, as early in this training block I hurt my shoulder in the final ring dips of ELIZABETH.  Thereafter my progress in a lot of the upper body movements was pretty stunted.  Particularly the shoulder press.  My front squat seemed unaffected and did make some progress. But I was forced to stay away from the loads necessary to drive strength in any overhead movements. In mid to late September, I departed from the plan and resumed an Olympic Lifting focus, and now both my snatch and clean were creeping in the right direction but my jerk overhead was lagging significantly.

October to date has been a bit of a transition month. Ive been Olympic lifting two days a week, mixing metcons and strength here and there and now as we phase into November, the front burner priority will change again. Now, we are late enough in the macrocycle that attributes are becoming less important and specifics more so. In the past week I was able to hit PR’s in the snatch, front squat and the benchmark JACKIE workout, respectively tests of power/technique, strength, and short term/high intensity aerobic capacity. Now, with 4 months remaining till next year’s open, I’ll start tweaking the tools I need in isolation through November and then start combining them in December.

I have a fair amount of weakspots that must be evaluated and priortized based on 1) How bad they are (kinda weak like Hanstand pushusp, embarrasingly weak like double unders, non-existant like pistols) and 2) How often do they appear (every year, like double unders. Most years- HSPU’s. Never have yet-Pistols. Weigh the above and double unders stands out as something that MUST be prioritized, so I will probably start doing double under elements 2x per week.

The best way to develop a weakspot, in my experience is to first work it in isolation, in the absence of fatigue, THEN as it develops, add intensity and other elements. So for example, the past two years we’ve seen handstand pushups in the Open. I’m not good at HSPU’s at all. It would be foolish of me to try to develop HSPU’s by doing DIANE (21-15-9 Deadlifts @ 225/155, hspus) twice per week and hoping that volume just somehow ‘makes me better”. So for example, as a HSPU driver, my first workout was EMOMx10– 5 HSPU for time. I was able to get all 10 minutes, giving me 50 HSPU’s on the day (a decent amount of volume for me at this stage), but also allowed me to mount, stabilize, drop in and kip 1-2-3-4-5 a total of 5 times. Through November probably 1xweek I’ll do this workout with the goal of getting 6 EMOM then 7 etc. Then, as december rolls around, I’ll start to introduce other elements. Now, DIANE may be appropriate. I have a good baseline of volume tolerance and technique practice that now it’s time to throw in another element. Deadlifts at 225 are not technically demanding but WILL succeed in getting my engine hot enough, such that NOW the inversion and the technical aspect of HSPU kipping etc etc will be markedly more challenged, but WON’T or shouldn’t bring me to a dead stop like they would’ve if I had started with DIANE as a means to get better at handstand pushups.

IN the new year I’ll start to run either recreations of past wods or wods of my own creation that follow CF Open Parameters. The toolbox will get pretty narrow and the formats won’t have a lot of variety, but at that stage we are “teaching for the test”.


WODS for the week of 10-26-15 to 10-30-15

October 26, 2015

Monday–  Postponed from last thursday.  AMRAP in 20.  1 Burpee, 2 Pullups, 3 Crossover Pushups, 4 Reverse Lunges, 5 Double Unders.

Tuesday–  “DT”–5 Rounds for time.  12 Deadlifts, 9 Hang Cleans, 6 S20 @ 155/105

Wednesday– Every 3 minute on the minute x 5   A) Five laps 5m shuttle run, 10 KB Swings 24/16.   B) 5 Box Jumps 30″/24″, 5 Pullups  c2b/chin above bar.  C) 30 Seconds @ 100%on the C2 Row for max calories.

Thursday–  Strict Shoulder Press.  Work to a heavy 3RM.   Work TBD

Friday– Randy+Karen+Griff (originally performed on 8-31-12) is as follows

25 hang power snatches at 75/55

50 wallballs 20/14

Run 800

25 hang power snatches

50 wallballs

Run 400 backwards  (here we will alter the course for the backwards run somewhat)

25 hang power snatches

50 wallballs

Run 800 m

For time.  There’s some decently funny comments following this workout on the original date.


OPEN GYM SAT AND SUN 10-12noon. Monster Mash specs.

October 24, 2015

Open Gym is in effect sat and sun.

Sunday at 10, Jill will be running last weeks Monster Mash as follows:

5 rds of Cindy (5 pullups, 10 pushups, 15 airsquats)

Isabel ( 30 snatches @ 135/95)

5 rds of Cindy

Grace (30 Clean and Jerks @ 135/95)

5 rds of Cindy

rest 10

400 m sled push @ 90/50  (13 times down and back on the astroturf)

40 ghd situps

40 deads @ 225/155

40 burpee box jumps @ 24/20″

rest 10

25 Fronts @ 205/145 (no rack)

Even for the Monster Mash this is some hard shit.  Don’t expect to be very productive Sunday or Monday. You are encouraged to scale.  If you need assistance or instruction please arrive promptly at 10am. Remember Regular Open Gym is in effect. You don’t have to do the Monster Mash to workout.


WOD for Friday 10-23-15

October 22, 2015

Split anyway you like

75 Squat Cleans @ 115/80

75 Pullups

I did this today(thursday) and the phrase we sometimes use: “monkey-stomping beatdown”  certainly applies.  It took me 18:13,  I did go chest 2 bar on the pullups, which didn’t directly degrade my squat clean at all, but added a little bit of rest prior to each set of pullups.

With some small deviations I went 5 sc, 5 pull, 6 sc, 6 pull x 7 rounds.  I consider myself pretty decent at these two movements and I was crushed early.   I’d strongly encourage you to scale to 50 reps each instead of 75   and I’m going to make that rep scheme mandatory to anyone with less than 2 months under their belt.

The Pullups clearly scale through reduction in total number and/or band assistance.  The squat cleans scale with reduction in reps and/or weight.  Additional,  if you needed to avoid certain back angles, you could scale to Front Squats or if knees past a certain angle are at issue, you could scale to power clean.

Rest up and give this tough one your best shot.