Monday, Jan 11th


After DJM, practice 1 skill from your skill level for 5 minutes.
Then spend 10 minutes warming up the specific movements in the day’s WOD. Start light, and build up to the prescribed weight or your scaled weight.

CrossFit WOD:
3 couplets. Each couplet will be executed for a 4 minute AMRAP. It does not matter which you start on. Rest 2 minutes transitioning between couplets. Your score is the total FULL rounds completed (rounds couplet 1+rounds couplet 2+rounds couplet 3). Partial rounds don’t count.

Couplet 1.
12 x SDHP (125/85)
Row 250m

Couplet 2.
12 DB thrusters (35lb/20lb)
30 x Double Unders (or 150 singles)

Couplet 3.
12 x box jump (24.20)
30 x unanchored ABMAT situps

RX =
SDHP-bar to chin level
DB thruster – BELOW PARALLEL, and full extension of hips, knees, elbows at top. Dumbbells behind ears
Box Jump – full hip and knee extension on box or as jumping off box.
ABMAT – torso perpendicular at top, shoulder blades touch ground at bottom

10, 9, 8, 7, 6…..1
Hang Power Clean
ABMAT situps (unanchored)

Volume will increase slightly over the next couple of weeks, then tapers a bit as we aim to peak for the affiliate tryouts and the Sectionals in March
Review of Last Friday’s Skill Test Day.
WHAT A DAY! That was one of the most exciting days I’ve ever seen in our box. There was energy, laughing, intensity, frustration, motivation…it was a great day. I encourage everyone to work on these skills during your warmup or after your WOD (please just don’t interfere with the main WOD). There were, however some things that came to light that need to be clarified before this week’s skill test.:
1. We will have more trainers available
2. We will have more structure–expect Skill levels to be grouped together with a trainer in an effort to get as many people tested in a given skill at one time (rather than 15 people starting different skills at 15 different times).
3. I will be publishing a full description of standards for all skills. We will hold TIGHT standards and the test MUST be observed by a trainer to count. It’s up to you to retest if you’d like, but the standards will not depart from what was already communicated–i.e. for L-hold, toes must be above hips with absolutely straight legs the entire time for level 1.
4. You can only work on 1 skill sheet until that skill level is completely finished. If you’d like to work on skills from other levels…that’s fine, but you must complete an entire level prior to testing in another level….therefore you only need one sheet. If your effort for a given skill meets the requirements for a higher level, then note that on your sheet, but don’t record it on the next level sheet until you are done with your current level.
Revisit of why we program the way we do.
Please re-read this post. I also encourage everyone to listen to Robb Wolf’s Paleolithic Solution Episode 9 Podcast from 55:15 into the post until the end. Our box programs a very specific way for very specific reasons. The CrossFit principles of Variance, Intensity and Functionality are (and always have been) at the heart of our methodology. However, Intensity does not just mean long-duration Metcons. A foundation of strength is essential. This means lifting heavy in both relatively simple and complex movements. You will reach barriers (safety and/or loading) quickly unless you are competent and proficient with your form. Likewise, you will reach barriers if you are overstressed, overworked, under nourished and not rested. James “OPT” Fitzgerald, Robb Wolf, Mike Rutherford, Greg Everett. These are some of the greats in athletic coaching and CrossFit and I follow their principles and guidance in programming for our box. Robb Wolf coached his Norcal affiliate team to 2nd place at the CrossFit Games last year. He did it with the majority of his athletes working out only 5 days a week (AT MOST). The majority of their training was focused on strength foundation. We use the MEBB principles of strength foundation…but that is one of many methods. We work shorter metcons to maintain skill base, stamina, respiratory capacity…AND health. We encourage REST, RECOVERY and maturity in training. The quickest way to NOT meet your goals in performance, health and leanness is to overtrain metcons, get insufficient sleep, and live under persistent stress. A 21 year old could sustain more training than a 30 year old, however, that difference may be one extra day of training and may be focused on skills or strength base. You must know your limits and LISTEN TO YOUR BODY!

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