Now that the CrossFit Open is over, we are ready to get back to work–work as in getting super strong, conditioned, and even better at life (and looking better naked of course!)  Post-Open is a perfect time to focus on building strength and getting back to the basics of movement.  It’s a great time to think about focusing on excellence and virtuousity.  “Virtuousity” is doing common things uncommonly well.  So starting today, let’s start working toward some virtuous movements.  If you have to decrease weight to have proper form, that’s ok!  If you have to do kipping knees to chest instead of monkey-swinging toes to bar so you can teach your body proper movement patterns for the kip, then do that!  The more you ingrain proper movement patterns into your brain and body, the more likely you will retain these patterns even under fatigue!  If you can do 15 Snatches fast with terrible form, stop yourself.  Go a little slower and do 8 in the same amount of time, but with good form!  Moving faster isn’t always better.  You want to make sure your form is on point and then add that intensity!  And for those of you who are timid about going faster or adding more weight, if your form is looking good, don’t be afraid to work a little harder and push yourself a little more!  Remember, progress occurs outside of your comfort zone…

This week we will be testing 1 rep maxes in the Back Squat, Deadlift, and Strict Press, as well as testing some classic CrossFit benchmark WODs.   This way, we can all start fresh and have valid numbers to work off of next week when the new strength cycle begins.  The goal of this next cycle is to hit some PRs at the end of it!  (We all know everyone loves a good PR!)  We will also be continuing our pull-up strength work and various gymnastics skill work as usual.

In conjunction with these new 1RM numbers and Benchmark times, we are happy to announce that we will soon have a new data recording system for you all to use to track your results!  Over the next week, we are going to be introducing “SugarWOD” as our new tracking system for data and workouts!  It’s a fun, easy, social way to track your WODs and progress!  SugarWOD will help to celebrate successes and build community….and it will also calculate your percentages for you, among many other things!  You can download the app now and you will be able to start tracking sometime this week–we will let you know when!  More details are coming soon!

A. Back Squat 1RM

B. “Fran”
Thrusters (95/65)


Get excited — A new cycle will begin next week!  We will go back to following CompTrain one week behind, per usual, so that we can properly program our strength and skill work ahead of time. You just finished a hectic 5 week Open and kicked ass, so take this time to deload a bit, do some much needed mobility and skill work, test some maxes, and enjoy the awesome community here at CFS.   I encourage you all to take class all week with our regular athletes.  You are not going to get less fit, I promise you =).  Please read this blog entry from Miranda Oldroyd for some perspective on jumping in with the regular classes: