Friday WOD – 060614



Achieving YOUR Fitness
Watching Regionals last weekend had me thinking about our programming philosophy some more and it reinforced for me why we have started doing fitness and performance levels for our members. The performance level is generally meant for people who want to be athletes in some sort of performance sport or job that has high demands on their body. Whether that is CrossFit or some sort of combat sport or other team sport. And in our gym we do have a group of people who ultimately want to be competing on that regional floor next year up at Reebok. And those athletes who have dreams of competing at a high level will be doing even more volume than just the Performance work.

In terms of health, competing at a very high level of a sport is usually not the optimal level of health and wellness for a person. It requires a lot of training, a lot of hard work, a lot of stress, and a lot of sacrifice to get to that level and to compete on that level. Our performance programming is designed to help people move toward that level of competitive exercising. It is not designed for our every day member who is looking for a general, Elite level of fitness. Does that mean you can’t do the Performance level? Absolutely not! The key is to work your weaknesses and listen to your body.

Our fitness level programming is for the majority of you who want to be fit. Or who are fit and want to maintain and improve that fitness overtime at a healthy rate. Do you want to be a competitive level exerciser or are you just someone who wants to be fit? I know it can be discouraging sometimes in the gym when there’s people who have more of the high-level skills that you don’t have yet, but that doesn’t mean you should be training to be a competitive athlete. Take the time before or after class to acquire those new skills, don’t be so concerned about doing some of the extra volume that I program for our performance people. If you’re just looking for general fitness, our fitness program will get you there. You do not need to snatch 1,000,000 pounds to have a good general level of fitness, mastering double unders is probably a better way to spend those precious extra minutes in the gym.

To help each of you visualize and reach your goals and achieve the fitness you desire, we are implementing a new program where each of you have been assigned to one of our lovely Coaches. They will be your Goal Coach and will be responsible for helping each of you set shorter and longer term realistic Goals. This will include helping you identify weaknesses and mobility issues and how to come up with action plans to address them. You will have the opportunity to have periodic check-ins with your Goal Coach to check your progress and make sure your needs are being met.

Whichever level you are at, our program will make you the fittest you have ever been in your life. The key is consistency. Are you consistently putting in 110% in the gym? Are you serious about your nutrition, sleep, and recovery? I saw a great quote on the wall of some other CrossFit gym that said “This place will change you, if you let it.”

Check your ego at the door. Focus on what YOU are doing; not anyone else. ‘PR’ stands for PERSONAL Record, because you should be here to beat the YOU from Yesterday. Every WOD can be scaled, substituted, bended, folded and flipped to meet YOUR unique needs as a person, an athlete, a parent; whatever the case may be. Make each WOD your own to make yourself better.

And just a reminder, the WCCF Beast page on Facebook is meant for EVERYONE to post their workout results and slap each other high fives, etc. Occasionally we jest and joke and poke fun at one another in a loving, playful manner, because that’s what family’s do. Don’t take this stuff too seriously, it is just exercising after all.


1. Back Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

2. 3 rounds for time of:
10 Strict Pull-ups
10 V-ups
10 Front Squats 165/115#

1. Snatch from blocks (above knee): 5rm

2. Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

3. Glute Ham Raises: 3×20

4. Metcon
3 rounds for time of:

10 Muscle-Ups
10 Front Squats 185/135#