Partner WOD

Each person must complete 4 rounds of the following:

-run 400m

-6 power cleans

-9 toes to bar

-12 burpees

*one person works at a time.  Once one athlete has completed the entire first round, the seconds athlete may begin his/her first round.  The athletes alternate rounds until they have both completed all 4 rounds.

10 min AMRAP of

-200m row

-10 wall ball

-10 situps

*rest 3 min

10 min AMRAP of:

-200m run

-10 box steps (may scale to jumps)

-10 Russian KB swings (may scale to American)

*rest 3 min

10 min AMRAP of:

-5 jumping pullup (may scale to regular pullup)

-5 HR pushup

-10 squat

-20 single unders (may scale to 10 double unders)

We hope to see you all there!

RLTW <1>

A)Bulgarian Split Squat

6-8 @ 30X1, 3 sets each leg

*rest 60 seconds between sets/legs

4 rounds for time of:

100m farmer’s carry

15 wall-facing squats

5 wall walks

*rest 90 seconds between rounds

A) Accumulate 3 minutes in L-sit

*use parallettes or rings, mod as needed

Annie

50-40-30-20-10 of:

Double-unders

abmat situps

For those of you who have written on me, how are you doing? Have you reached your goal? Have you completely forgotten about it?!

You know the purpose of having me is to build toward something, right? To hold yourself accountable. To make you better. To realize your weaknesses and turn them into your strengths.

It takes work.

It takes more then just saying it or writing it down. It takes planning, practice, a little honesty, and a lot of determination.

If you’ve already met your goal, that’s awesome! Congrats! Now set a new one! If you haven’t met your goal, don’t be discouraged. It can be frustrating to learn and master the techniques of certain movements (Not that I know that exactly, since I’m a white board). But keep with it! Set a new date and stick to your plan of attack. If you are patient and determined enough, it’ll happen for you.

For those of you who haven’t written on me….what are you waiting for??

Pick a goal, when you want to accomplish it by, and what you plan to do to make it happen. What’s the worst thing that could happen? It’ll force you to work on the things you suck at, and in the end, you’ll only be kicking more ass than you already do (or you’ll have a fictitious ‘white board’ call you out).  Either way. CFD Rules!

-Goals Board

A) Build to a heavy 5 rep hang squat clean in 12 minutes

B1)  5, 5, 5 hang squat cleans, *rest 10 seconds

B2) max reps dips, *rest 3 minute

(may scale up to ring dips)

A) Powell Raises

6-8 @ 30X1, 3 sets each arm

*rest 60 seconds between sets/arms

then:

30 sec AMRAP jumping pullup (may scale to regular pullups)

30 sec AMRAP Russian KB swings (may scale to American)

60 sec max effort row or AD

x3 sets, rest 4-6 min between sets

Teams of 2 or 3

For time:

200/300 HR pushups (may scale to ring pushups)

200/300 wall balls

100/150 dips (may scale up to ring dips)

*one person works at a time

I’ve received a lot of great feedback about the new programming, and I’ve heard some complaints about it as well, which is definitely to be expected when any change occurs.  Let me say my piece on why we are moving in this particular direction at CFD.

Most of the complaints come from the fact that I’m not writing prescribed weights for your barbells and heights for your box movements.  There is a very good reason I’m purposely not doing it, and it has nothing to do with me not wanting to help you or us not having your best interest in mind.  Instead, I want you all to start learning your own boundaries and finding out what you’re capable of.  For those of you who aren’t happy with the missing information, how regularly did you do the workouts Rx’d before?  Probably not very often.  So what difference does it make?  We’re still scaling to YOUR fitness level, and the workout is written to bring out a particular response in our athletes.  If I want the workout to be heavy and difficult, then pick a weight that YOU think would be heavy and difficult.  If you get through it faster than you thought you would, that is not a failure of a training day!  Instead, it’s part of a journey and a learning experience for you to know your true limits.

Chances are, we all don’t know ourselves as well as we think we do.  It’s happened to me before; I look at a workout and think to myself, ‘I think I can do that in X amount of time,’ and halfway through the workout I realize that I’m going to miss my mark by more than I wanted to!  Guess what happened on those days?  I LEARNED something about myself.  I don’t need a number in my notebook or a prescribed benchmark weight written in marker on a board to tell me how fit I am.  If I want you to push yourself, I want YOUR best interpretation of what ‘pushing yourself’ means!  If it was too easy, learn from it.  If it was too hard, LEARN FROM IT!  It’s only through these experiences that we will all truly progress.  No day is wasted as long as a lesson is taken from it.

This particular programming system is being implemented by some of the most successful CrossFit (and non-CrossFit) facilities in the WORLD.  They’re clearly doing something right, and I want to be a part of that community.  Next time you look at a workout and think ‘shit, I don’t even know where to begin!’ grab a bar, start small, and see what it feels like.  Mulling around for the ten minutes prior to the start time of a workout is not giving you any better an idea of what you’re physically and mentally capable of doing.  Get some reps in, feel how heavy 3 reps feels compared to 10, and put it all in the context of the day.  You’re regularly going to be surprised and often miss your mark, but that’s part of the process.

Let’s all embrace these changes and use this opportunity to see what we’re all made of.  CFD has made me proud since we opened, and we continue to get better both as athletes and as a community.  Nothing but good will come of these changes as long as we’re all on board and you can trust the vision I have for us all.  Know that we have your best interest in mind!

Let’s continue to lead Dubuque from the front!  RLTW <1>

–Coach Phil