Wednesday WOD – 040214


Mark during 14.5

The CrossFit Games Open is OVER! Thank the lord! I know the Open can be stressful for some of us, but I just want to say that all of you who participated exceeded my expectations and I hope you exceeded your own! So many firsts: First Double Unders, First Chest to bars, First time doing 84 Thrusters at 95 or 65 pounds! Congrats to all of you who kicked ass and took names. You guys pushed yourselves to places you probably didn’t know you could go!  At the same time, I know many of you were humbled by one of more of the Open Workouts (myself included). Do not dispair! These “tests of fitness” were a learning opportunity. Many of us have identified real holes in our fitness that we can now target and fill over the next year! I want to take a minute to call out our top performances: Rob finished 181st in the Northeast (which is the largest and maybe most competitive region for men in the world with over 10,000 participating in the Open)! In the Women’s Northeast division, Caleigh finished 228th and Rachael finished 496th! In the Team competition, Whaling City CrossFit finished 135th out of 383 teams in the Northeast; not too shabby!

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!

More Programming Updates
I wanted to give some more detail about the two programming levels. The Fitness level is nothing to scoff at. By following the Fitness level programming consistently over time and working hard, we will turn you into fine human specimens that are ready for anything in life (such as a zombie apocalypse). The Performance level is taking Fitness to the next level. It is for those of you who have the time and want to see how far they can take their fitness. Those who compete or want to compete in the Sport of Fitness or Weightlifting or some other sport.  And I want ALL of you posting your results in the Facebook group, both Fitness and Performance Athletes!

One other update. We are going to try something else different with this new template. Basically, we want all of you doing the same work on a weekly basis. My “ideal” schedule for training is this: Monday, Tuesday, Wednesday, Friday, Saturday. And you then would rest on Thursday and Sunday. But, obviously, everyone’s schedule is different. In the past, I have tried to program work for Thursday that won’t get in the way of the work I have programmed in the 5 day template. Sunday is just Open Gym so you can make up a missed day there. Thursday is a little more complicated because we run classes all day. We are going to try posting NO WOD for Thursday and it will serve as a make up day. You will perform a WOD that you have missed during the week or will be missing. I know this is a little complicated; but we are trying to get everyone doing the same workouts week in and week out.


Fitness and Performance
1. EMOM for 5 minutes:

2 Snatches (full) @ 80%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Snatches (full) @ 80%

*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.

Rest as needed between test 1 and 2.

2. Run 1 Mile