WOD for 28 MAR and Plans for the Future

Happy Easter! While you are spending time with family and reading through John Chapter 20 I figured I would talk about Monday and the next 6 months or so.


Frederick’s is open on Monday and anyone who needs to do 16.5 I encourage to meet there at 1130 so we can knock it out. 16.5 is possibly the best way to end the open season as it certainly is a very memorable workout. I will be there to judge and I think Lisa will be there to take video as well!

For those of you who have already done 16.5 and want no parts of doing it again (me) I encourage you to come in and get beastly anyways as tomorrow starts our 6 month strength program!!!

This is how this is going to roll. The next 6 months or so the WODs are going to have 2 sections to them. It is going to have an extensive strength section and a metabolic conditioning section. It will be best if you can do both section but I know due to limited time and space that is not always going to be an option. So look internally and determine which course you are going to prioritize for the foreseeable future. Is your technique pretty good on things and you simply need to get stronger? Are you brand new and need to focus on general physical performance? Are you plenty strong but lack skills? All these thing you will need to take into account if you are going to focus on one or the other. Of course doing the whole program is the best option!

Another thing we are going to do is to structure our coaches to the respect of making sure that every person is able to get the attention they need. This will probably look like a primary coach and alternate coach for both sections. The coaches will get together this coming week to determine the best way ahead with this aspect. I do know we have a Crossfit Level 1 trainer course coming up that we will at least have 2 slots for and hopefully more. This will certainly add a  greater dynamic to our group and ensure safe movement standards for all skill levels.

Festivus gamers, you will still have your dedicated program up to the Festivus Games on 16 APR. You guys have done the workouts enough at this point to self pace and self coach to a degree and I expect that Cliff and Cruz will shepherd everyone else along in that process up to the games.

So for the first week of the strength program we are going to focus on getting some stats and data points to work off of in the ensuing program. We are going to do these in a safe and controlled manner though since we haven’t been lifting heavy over the past bit.

For Monday:


Hang Power Snatch 3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70%

Barbell Walking Lunge 5 x 5

Power Jerk, behind the neck 3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70%



10 Rounds:

6 Pullups

6 Pushups

6 Pistols or 12 jump lunges


Festivus Gamers:

Death by SDHPs

Starting at Minute 1 do 1 SDHP at 115 at Minute 2 do 2, minute 3 do 3, etc etc until DEATH (run out of time)

wait 5 minutes

30 Hang power cleans at 115 (fewest sets possible)

wait 5 minutes

30 S2OH 115 (fewest sets possible)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s