11/6 “Sunday”


11/6 “Sunday”

Skill Session/Strength
Sotts Press, Snatch Balance, High Hang Snatch

Run (or AAB), Overhead Squat, KB Swing


I’m super proud of the results of our first mesocycle leading up to the Open!

Through this base, we will now transition towards a new focus point – Stamina. Stamina is the ability of body systems to process, deliver, store, and utilize energy. In real world application, it’s the ability to cycle repetitions for an extended amount of time – whether that be with an external load or with our bodyweight

In the Open, this is the dominant test. For those not doing the Open or who do this for General Physical Prepardedness, aka Fitness (90% of you), it’s one of key contributors to physical health and wellness, and #2 on the 10 general physical skills that is talked about in the very popular “What is Fitness” article by CFHQ (http://library.crossfit.com/free/pdf/CFJ-trial.pdf).

Example movements:
Gymnastics – Pull-Ups, Toes to Bar, Muscle-Ups, Double-Unders, Barbell Facing Burpees
External Loads – Thrusters, Overhead Squats, Deadlifts, Wallballs, Clean, Snatch

Training these movements through specific progressions builds raw work capacity .

In these next eight weeks (Nov 7 – Dec 31), we will be focusing on building gymnastics capacity and skill.
In the following eight weeks (Jan 2 – Feb 27), we will transition to a broader spectrum of movements.

Once again, even though I say “for the Open,” it’s highly relative to your goals. But the goal is to ensure you’re better than yesterday, working on things you’re not good at to ensure you keep progressing in your fitness.

In setting up programming into mesocycles, it gives me and all of you a mission to strive and set a goal towards. Training with a purpose has many benefits, regardless if you compete in this stuff or do it just to look good naked! 😉

“GYMNASTY” week 1. Baseline week.
This week we will be establishing baselines on classical CrossFit gymnastic movements. At the end of these eight weeks, we will retest these movements.