Sunday,  October 13, 2019

Best of luck to Swigs, #9, Leah and Coach Moo who are in Washington, D.C. today to compete in the Army 10 Miler!

REST DAY!!!!!!!!!




  1. 5 Sets of Complex
    1 HPSn
    2 PSn
    3 OHS
  2. Bartender
    5 RFT:
    12 DL
    9 OHS
    6 HPSn (115/85)
    Cap: 15′


  1. Every 4:00 (5 Rounds)
    Bike 15/12 cal
    Run 200m
    10 Burpee jump over (box facing) (24/20)
  2. 3-5 Giant Sets
    12 DL (185/135)
    8 Strict HSPU
    10 Kipping HSPU
    Rest 1-2 min between sets


  1. AMRAP 20′
    100 DU
    50 WB
    400m Run
    30 DBSn alternating (50/35)
    20 T2B
    10 Bar MU
  2. Row Conditioning
    5 Rounds
    20/15 cal row
    Rest as needed
    Slowest 20/15 cal is score



  1. 20 Minute EMOM (4 Rounds)
    Min 1: 5 Pausing OHS (50% 1RM)
    Min 2: 50 Second row
    Min 3: 5 T2B + 10 single DBHC+JK (50/35)
    Min 4: HS Walk practice
    Min 5: 50 Second bike
  2. Push Press
    Alt with 10 KBS (or practice a movement you need to work on!)





(SMART: SPECIFIC, MEASURABLE, ATTAINABLE, RELEVANT AND TIMELY.  SMART goals.  As you set your training goals, make sure you use the SMART priniciples to setting actions plans to achieving them)

CrossFit is hard.  It’s also strategic, though it may seem “constantly varied”.  It’s supposed to be:

  • hard and fast,
  • heavy,
  • sometimes light,
  • of a high level of skill that needs to be practiced and drilled often,
  • grounded in basic fundamental skills that are simpler to learn,
  • long and sustained,
  • taxing to multiple body parts with compound movements in one WOD,
  • taxing to the same body part with multiple movements in one WOD,
  • need the ability to tolerate high volume training without always “competing” at high volume training

…in a nutshell, sometimes you have to be smart about your WODs and know, for you, if you should go heavier in a WOD with maybe a slower time, or go faster in a WOD with a lighter load.  Why? If your metcon ability is good but your strength is not, going heavier might help you depending on what the rest of the week looks like. If your strength is good but your cardio is not, then going lighter and faster might help you.

Your coaches work with you every day and know your body, know your abilities and your strength and weaknesses and very likely “what” you should do.  Keep that in mind the next time you hit a WOD and your body is feeling run down. Think about that as you think about your training and all the facets: strength, cardio, SKILL (both on the barbell with your Olys and your gymnastics skills)…time to dial it in and think about your fitness as a “whole package” versus just beating the shit out of yourself every day. That’s not what CF is…and that’s not what our programming is all about.

Talk to us and let us help you. The weekly programming is released in advance to help you plan your week. Use it!