Monday WOD – 033114


The Mural is coming along great, thanks to the talented Kacie!

WCCF Yoga Starting this THURSDAY at 5:30pm!
Please Pre-register for Yoga here.
Yoga is FREE for our Unlimited Members. If you have a Limited Membership (3 days per week), Yoga is $8. Yoga is also open to the Public for a Drop-In Rate of $15.
Note: there will be no 5:30pm WOD.

Sign ups have started for our April On-Ramp Program! Please tell your friends and family!

Programming Update
After much consideration, we are making some changes to the template of our programming. The programming itself isn’t going to be changing much, we are simply formalizing the template and adding more transparency as to how and why and when we are doing certain things. Going forward, all work will be posted on here on the blog nightly and will be divided into two levels: Fitness and Performance. Let me give you guys a brief description of what the Fitness level looks like versus the Performance level.

Fitness: This is the majority of our population. Those athletes who come to class WCCF 3-5 times per week and are looking to a be fit and healthy.

Performance: These are the “beasts.” Those athletes who want to push their fitness to the limit. Maybe you want to compete in CrossFit or you are looking for a high level of fitness to benefit you in another sport. Performance athletes will be expected to attend 5 classes per week and do an additional 3-5 hours of training outside of classes, with a focus on high-level gymnastics skills and Weightlifting.

If you are not sure which level is right for you, please talk to one of our coaches. Also, those of you that are interested in the Performance level need to do a couple things. First, understand that this level of training requires a certain amount of commitment and dedication if you want to see results. A lot of the Performance work outside of class will build on itself; so it requires consistent attendance and hard work. Second, Performance Athletes need to speak to the Head Coach to get approval. I would not turn someone away from doing Performance, but there is a hierarchy to athletic development and some athletes may need to work with one of our coaches to develop and individualized training plan a eliminate holes in their fitness.  Also, there is a level of competency with the barbell lifts that is needed in order to safely practice these lifts outside of coach-directed classes.  If you feel you need some extra work to get more competent in the snatch or clean and jerk, we do offer one-on-one coaching sessions!

This Week
This week is a “deload” / “testing” week where we are going to be finding our maxes on certain lifts and performing a few benchmark wods. We are not doing extra lifting or strength work. This is a week where you do not want to be doing alot of extra training. The decreased volume should allow your body some time to recover now that the Open is over and also allows you to put your full effort into the benchmarks we do this week.

The Template
Over the next few months, our programming is going to have an emphasis and making all of you STRONGER. Don’t worry, none of the other 9 aspects of your fitness are going to suffer during this time, but there will be more focused work on Strength. After this de-load week, we are going to have a 3-week mini-cycle that is Squat heavy. Performance Athletes will be doing the Smolov Jr. program and Fitness Athletes will be doing a scaled down version.


1. 12 minutes to establish a 1RM Push Press.

2. “Elizabeth”

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.

Last performed 7/15/13.

1. 12 minutes to establish a 1RM Push Press.

2. Row 500m

*Rest 20+ minutes.

3. “Elizabeth”

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.

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