Monday, November 2nd

Starting today we will be changing the way we program. “Fitness” is now “Performance” and “Performance is now “Competition”. Performance most resonates with the idea of balance and a focus on the basics. The group will have continued exposure to slow strength lifts as well as exposure to the aerobic, sustained end of the energy system continuum. All of this is in an effort to create a base to one day move beyond this group to a Competitor level of fitness.

The template we will be using reflects two upcoming cycles. The first cycle will build volume over six weeks, which leads into another six week cycle of added intensity. These cycles will culminate in a retest of the back squat, deadlift, and standing press 1RMs, as well as energy system tests – primarily the 2k row.

A principle focus of the over the next 12 weeks is to also expand your exposure to new movements.  New movements will gradually and continuously make their way into the template. This is in an effort to prepare individuals who are using Performance as a platform for future endeavors in Competition. Secondly, the template has been shifted to reflect Sunday and Thursday as rest days. This facilitates four highly recommend training sessions on Mon, Tues, Wed, and Fri. Saturday now becomes an optional day in which you can: 1) Make-up a missed session, 2) Complete what is prescribed for that day or 3) Take as a rest.

Performance is for those who want to use CrossFit as a strength and conditioning program and as a platform to one day compete in the sport of CrossFit. If you are an active competitor or are competing in the very near future, follow Competition. If you are not an active competitor and do not plan on competing any time soon, please follow Performance, as this will develop a more balanced fitness. If you have any questions as to which way you should be going, please ask.

Performance is in red, Competition is in blue, Accessory work is in orange, Optional Conditioning is in pink.

Strength: A) Every 4 minutes for 12 minutes (3 sets)                                                                                                                                                    Back squat  x 12 reps. Build over the 3 sets to a 12 rep max

B) Every 2 minutes for 8 minutes (4 sets)                                                                                                                                                                     Seated Dumbbell Press x 8-12 reps

WOD: For time:
5 sets of 20 UNBROKEN Wall balls (20/14#) – **rest as needed between the sets of 20 — Rx is to be done unbroken

Then… 4 sets – no rest between exercises 
Front leaning Rest (FLR) on rings x30-60 seconds
Double unders – x25 or 3 attempts

-**Start of 6 week accumulation cycle, higher volume of repetitions, relatively lower weight selections

Strength: Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%
*Sets 7-8 – 90-95%
*Sets 9-10 – 95-105%

B) Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

WOD: For max reps:
-90 seconds of Muscle-Ups (Chest to bar pull-ups, chin over bar pull-ups)
Rest 60 seconds
-60 seconds of Muscle-Ups
Rest 60 seconds
-30 seconds of Muscle-Ups
Note reps achieved for each set.
(Compare results to September 8, 2014.)

Three sets of:
Single-Arm DB Row x 10 reps each 
(move up in weight from last week)
Rest as needed
Strict Toes to Bar x 8-10 reps 
Rest as needed

Three sets of:
Run 1600 Meters @ 90% of your 1600 meter PR pace
Rest 2 minutes

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531