WOD 02/18/11

Jake WODs

crossfit, fitness, gym, richmond, half moons
Today’s WOD:

5×5 @ 65%

Cuban Press
3×5 @ 33#/25#


Double Unders
Hollow Rocks

Double unders must be consecutive, i.e. if you are going for 10 double unders and you miss on number 9, you start back at 0 until you are able to do 10 in a row.

No subs for double unders today, if you have not yet mastered them, you will be practicing during the workout.

Advanced WOD:

5×1 @ 90%

Clean and Jerk
5×1 @ 90%

Why do we have an advanced class and separate programming? Here’s the thing about the advanced programming and any programming in general: it doesn’t work unless you stick to it and are consistent about your training (4-5 days a week). Many of our athletes find that with a little dedication over the course of 1-1.5 years they will develop the strength and conditioning to meet the requirements of our advanced class. It’s an inevitable occurrence, really. So does that mean you should immediately jump into the advanced class?

First, we love new people bringing extra competitive fire to the table. In that sense, yes, we want you in the advanced class. However, with the advanced class carries some responsibility on the part of the athlete; we cycle on and off of a very structured lifting plan and if you miss a couple days of lifting, you’re off the reservation and missing out on the benefits of (almost) daily stimulus. Additionally, we lift heavy (heavier than the regular class) and fast in our metcons and we expect that you be able to do it right along with us.

What each athlete should do is look at him or herself and ask if they are willing to commit to the programming and structure of the advanced class. Coming to work out at 6:30 once a week and/or cherry picking workouts at your leisure isn’t going to cut it. When you are willing to focus on consistency, then you’re ready for the structure of the advanced class.

This message is not intended to scare anyone away from the advanced class because we want everyone to work towards the advanced standards. Our goal is to get all athletes to the point that they are qualified to join. What I do hope is that all our athletes do a little self reflection to determine whether or not they are ready to commit to excellence. When you’re ready to do that, you’re ready for our advanced class.