The nutrition challenge has wrapped up and the winners will be announced this Friday!

Here’s what you can expect in regards to our training plan leading into the 2018 CrossFit Open. Starting next week we will be entering what’s commonly called an Absolute Strength Phase. The goal is get stronger with the basics and build your base (think, squats, deadlifts, strict movements). You will notice more options for a Part 2 continuation of the Strength portion after we all do Part 1 together.

Those who need more strength can opt to continue lifting and those who need to bring up their conditioning will have that option as always. Nothing will change in regards to conditioning. There will be a wide variety of “metcons” over the month ranging from 20 sec anaerobic power intervals to 30 min+ continuous aerobic work. Kipping will be less emphasized but you can still expect to see it come up in the conditioning pieces.

The final week will have some testing involved. It’s very important if you are taking this serious to record your daily workouts and the weight #’s you are lifting.


10.23.17 – 5 Weeks
Absolute Strength
Back/Front Squat, 
Strict Press/Push Press, Bench Press/Dips
Deadlifts/Hip Thrusts
Strict Pullups, Strict HSPU, Strict TTB
After 5 weeks we will enter what’s generally referred to as Strength Speed otherwise known as Olympic Lifts. We will build on the strength gained and apply it to moving still relatively heavy loads fast in the Snatch, Clean and Jerk. Also Kipping will be more emphasized in a progressive program to build up bigger continuous unbroken sets. The conditioning pieces will be no different, focusing on a wide range of time of time domains and energy systems. 
There will be options to continue in Part 2 with additional lifting including supplemental strength exercises or you can opt for the conditioning. 
Again there will be testing in the last week. These numbers will help you determine what areas you need to work on.

Strength Speed – 5 Weeks

Snatch, Clean, Jerks
Kipping Pullups, Kipping TTB, Kipping HSPU, Kipping Dips
Finally about a 4-6 weeks out from the Open we will return to a more blended Absolute Strength and Speed Strength model (this is what we do now) where you will be exposed to all movements. This will continue throughout the Open.
Absolute/Speed Blend – Running through end of 2018 Open Season
GPP/OPEN Intensive
The big take aways are make sure you a recording your workouts to measure your progress, dial in your nutrition, sleep, recovery and know what you are trying to improve (what is your goal?). If strength is a priority you have to sacrifice some of the conditioning work. If you are strong but need to improve your aerobic capacity you’re going to have to be willing to put your priority on the metcons and be OK with losing a few pounds on your lifts. 
If you have any questions or need help determining your performance goals were happy to help anytime!

Barbells for Boobs Saturday Oct 28th

Join us on Saturday October 28th for the Barbells for Boobs Workout Fundraiser! Click here to make a donation

Classes will be held every half hour on Saturday morning 8:00 – 11:30 sign up at the whiteboard.

The traditional WOD is “GRACE” 30 Clean and Jerks for time. We will also have another WOD option available.

We’ll have Special Shirts to sell the day of the event and all profits will go towards the Barbells for Boobs organization. The Granola Bar, Kettlebell Kitchen and Muscle Up Bars will be here as well for Breakfast!

November Group On Ramp Starts Thursday the 2nd

The November Group On Ramp Class starts on THURSDAY the 2nd @ 8:00 pm.

The cost to enroll is $205 and includes the 2 week program plus an additional 2 weeks of unlimited WOD classes.

There are 6 Sessions, each 1 hour long. During these sessions you will learn how to safely perform common CrossFit movements, increase your general conditioning and begin to get accustomed to training in a large fast paced CrossFit class.

We will slowly ramp up the intensity and volume as the classes progress. There will be plenty of exercise modifications provided for members with previous injury or limitations. One underrated but important benefit of completing the On Ramp program is the new found friends you’ll make!

On Ramp meets on Mon Tue and Thur @ 8:00 pm. If you cannot make the regularly scheduled Group On Ramp classes or want to start ASAP sign up for the Private On Ramp and a Coach will contact you to schedule your first session! 

If you’re ready to get started click here to register online for the next Group On Ramp.

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