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Home / Uncategorized / QUARTER 3 (OPEN PREP) / “SPEED 18.1” WOD 12/4/17

QUARTER 3 (OPEN PREP) / “SPEED 18.1” WOD 12/4/17

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Congratulations to everyone who PR’d over the last 2 weeks! Quarter 2 was designed to build upon what we established previously in Quarter 1. In Quarter 2 the programming focused tremendously on building max strength as well as gymnastic endurance and efficiency. I also threw in various elements that will be seen in Quarter 3 particularly in regards to capacity (engine) development. Finally, I remained focused on developing lactic threshold and aerobic capacity with a more balanced approach than last year. Instead of long rows and various repeats I tried to spice up the Oxidative days a bit more to make them more fun. Judging by attendance on those days… I think I accomplished this. Moreover, we saw the addition of the FIT programming. This was designed to give more options to you all. It seems to have been accepted greatly as more people can now enjoy the Precision programming regardless of level, or how they feel day to day. I am glad we made this change and I look forward to bringing it through every programming cycle in the future. 

Today, we start Quarter 3 which will continue to build upon what we established previously in Quarter 2. However, now extra focus will be placed on capacity (engine) increases in preparation for the 2018 CrossFit Games Open. I am sure some of you saw the new adjustments made to the Regional format this year. Although, many are weary of these changes I am actually a big fan of them. One thing I’m not a fan of though is the 4 team structure simply because it will break apart families. Bonds have been created across all gym’s in every region and I feel adjusting tram size takes away the “affiliate” part of the Affiliate Cup. That being said, we can look at these changes in two ways. The first being the negative… only 4 athletes get to go Team this year at Regional’s, or the positive… 8 athletes get to go Team this year at Regional’s! This assumes we can get two teams in. Now we definitely have the women to do this. However, we do need some more men. So if you are reading this and are interested in trying to accomplish something special with us let me know. I know I am talking to several men in my gym but I also know there are others out there reading this that have also wanted a shot on that Regional floor. If you think you have what it takes let me know. Now, I know what some of you are thinking. How are we going to get one team in, let alone two? There are all these super teams? Guy’s… we are a super team, hahaha. We get so engulfed with what we see everyday that it becomes normal to us. However, it is not normal to those around us. We are one of the very best gyms in So Cal. We have some of the best CrossFiter’s in our region. I know our cards and we are more than good enough. In fact, if you look at the 2017 Open we would have been 5th in Nor Cal and 4th in the North West to go along with our 7th place finish in our own region. Precision has never placed lower than 7th in our Region since 2013. So yeah, I would say we are definitely a super team. The more you all believe it. Every member in our gym. The better you will perform come the Open in March. It is ok to have a chip on your shoulder’s. Precision you have earned the right. So bring on the Super Team’s. We are going to bring it just as hard as they are!

Getting back to the focus of this quarter we are going to see an increase in strength endurance volume. What this means is we will focus on cycling a barbell so that multiple reps can be performed in a short amount of time. This will also be the case in regards to our gymnastic movements as an emphasis in the efficiency of these movements will be imperative. One’s ability to cycle through high reps of gymnastics will be essential to success in the Open this year. Expect to see a ton of EMOM style workouts, especially in your Skill and Lift section. You can also expect to see more of our “Interval Series” workouts programmed weekly and a repeat of past Open workouts. Due to the fact that we spent two cycles building up our strength base, that will not be emphasized in Quarter 3. However, you can still expect to see numbers raise throughout the cycle as you will be given more opportunities to work to heavy singles and 1RM’s. Many CrossFiter’s tend to PR after an EMOM, and you will get plenty of chances to show off your newly developed strength gains.  All this will lead us into Quarter 4, which is 12 weeks from now. This is the start of the 2018 CrossFit Games Open where maintenance of our strength and skills will be a priority as you put your fitness to the test for TEAM PRECISION! Remember… this is optional. These workout will be programmed weekly whether you sign up for the Open or not. You can see where you stack up if you would like; however, it is not required at all.

Here is to the next quarter with the 2018 CrossFit Games Open right around the corner. Back to some fun programming today. Keep working hard towards your goals. Let’s get it! Twelve weeks!!!

Fitness-Strength-Community


WARM UP:

400 M. Run or Run

3 Rounds

10 Pass Throughs

10 Good Mornings

10 Front Squats

5 Inch Worms

10 Scorpions

Then:

Mobility


WIN

SKILL:

EMOM 10

ODD: 5 HSPU (Adv. Strict)

EVEN: 20 Weighted V-Ups

LIFT:

Back Squat

EMOM 9

MIN. 1-3: 3 @ 65%

MIN. 4-6: 3 @ 70%

MIN. 7-9: 3 @ 75%

WOD:

“SPEED 18.1”

For Time: (10 Min. Cap)

50 Wall Ball (25/16) (20/14)

50 Box Jump Overs (24/20) 

50 HSPU

*Sub. Box Piked HSPU accordingly. 


FIT

SKILL:

3 Rounds

45 Sec. Ring Plank

10 Weighted Push Up’s

10 V-Up’s + 10 Sec. Hollow Hold

LIFT:

EMOM 9

5 Back Squats

*Build

 WOD:

5 Rounds

10 DB Cleans (50/35) (45/30)

20 Ab-Mat Sit Ups

10 DB Backward Lunges 

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