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Home / Uncategorized / CYCLE 1 – DELOAD WEEK / “FORMULA 1” WOD 6/10/19



This will be our first “deload” week of the 2019-20 Programming calendar and it has come at a much needed time. I know many of you are feeling extra sore and tired, which is exactly why we “deload”. This way we can recover and work more efficiently towards those gains! Below is more information on what it means to “deload,”along with advice on how to get the most out of the week. Enjoy!

In all traditional strength programs there is what is commonly referred to as a “deload.” In basic terms this is the intentional lowering of volume, intensity, and loading in a program for short periods of time scattered throughout a training cycle. In terms of our cycle, we will take one every 3-6 weeks depending on what micro-cycle we are in. The intended effect of these “deloads” is to increase strength over the long term. As I have stated time and time again, getting better in CrossFit is a process. If you respect the process, are patient and diligent with your workouts. You place the proper focus on recovery, then you will see phenomenal results.

In strength & conditioning programming it is a scientific truth that we DO NOT get stronger and fitter from working out more. We get stronger and fitter when we recover from working out… Mind = Blown! At its most basic level, exercise is simply putting your body under a clearly defined stress so that during the subsequent recovery period, you will adapt to that stress and become fitter. If you constantly go all out, you will eventually stop making gains and you will leave yourself subject to injury. This is a common occurrence in CrossFit. Lack of programming knowledge and the idea of more is better will always lead to injury. Training smarter, not harder, is always the key. However, this fact tends to be overlooked, or completely ignored, in the vast majority of programming found nation-wide.

A classic “deload,” and the way I do it in my programming, is to lower intensity, volume, and load for the duration of one week and ask or sometimes try and schedule more rest days for a short period. It is not uncommon to see people who are worn out, take a week off and then come back refreshed, stronger and generally fitter.

So what are some basic rules you can apply to properly “deload” yourself during one of these weeks?

  1. Emphasize recovery. Get a massage; take a yoga class; go for a hike. You shouldn’t be working out every day. If you eat a calorie restricted diet or an ultra low carb diet, then take a break from that for a couple of days.
  2. Be kind to yourself. Many people labor under the misconception that if they take a day off or lower the intensity of their training, they will either lose fitness or gain weight. Nothing could be further from the truth. Give yourself a break.
  3. Lastly, trust the process I have laid out for you all. A “deload” week is scheduled and planned into your programming. I am accounting for it. If you take the period seriously, most likely you will return a week later to full training volume feeling great and maybe even PR.

It is my duty not only to give you the best approach possible to help you reach your training goals, but to also educate you. Respect the process and remember… work smarter, not harder.

Fitness – Strength – Community


400 M. Row or Run

10 Y’s, T’s, & W’s

10 Reverse Fly’s

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

5 Inch Worms + Scorpions






ODD: 20 Sit Ups

EVEN: 8 Ring Push Ups


Back Squat

3 x 55%

2 x 3 @ 60%



For Time:

1K Row

10 Ring Muscle Ups

10 Back Squat (225/155) (205/135)

*Sub. MU for Burpee C2B Pull Ups accordingly.




ODD: 20 Sit Ups

EVEN: 8 Ring Push Ups


3 Sets

30 Sec. Weighted Wall Sit

6 Back Squats (Light)


For Time:

1K Row

20 Jumping Pull Ups

20 Goblet Squats (53/35) (44/26)

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