The Lure


Once you’ve been in the CrossFit game for a little while, things start to change. You start getting more and more comfortable with the Olympic lifts, and in general being under a barbell. With that comfort, for many people, comes along with it a desire to go heavy. That desire and acting on it can ultimately lead to stunting your progress.

Manny knows what's up - stick to the plan!

Manny knows what’s up – stick to the plan!

Though we’re wrapping up our Olympic lifting focus this week, this is a concept I want you all to take with you as you move forward. The percentage work we’ve done over the last few weeks has been carefully developed and tested to show improvement and progress. We’ve been programming the Olympic lifts 4 times each week, which includes Saturdays. That means you’ve been spending a lot of quality time with a barbell in your hands. But ideally, at weights which are designed to help you improve without overloading you.

While it’s tempting to add weight when hitting successful lifts, I urge you to resist the urge and stick to the plan. Another aspect of the plan is also making sure you rest enough between sets. You should be resting somewhere around 1 minute in the earlier, lighter sets, and close to 2 minutes on the heavier sets. So doing too much weight and doing the focus work in a condensed fashion, say 2-3 reps every minute, may lead you down a negative path. One we’ve thought about and are trying to avoid.

Our workload each day is sometimes tricky to get all done within an hour, but do your best. If resting enough between sets, means skipping a met-con, then do it. It’s also okay to skip a set or two along the way if time is an issue. You’re doing more work with a barbell than you’ve probably ever done, even with missing a set or two along the way. And that’s great! Just stick to the plan as best you can.

Testing Oly and Shifting to Open Prep 

Next week we’re shifting to much anticipated Open prep, and we’ll also re-test the Olympic lifts early in the week. Try to make it in to test and see how much you’ve improved your Snatch and Clean & Jerk.

Over the next few weeks met-con’s will be longer again with a lot of emphasis on the movements we are likely to see in the Open. We’ve compiled all the workouts from past years, will be re-doing many of them, and also combining some that will hopefully get you all ready for the 2016 CrossFit Games Open. Registration is officially open, so don’t forget to get on that. We’ll do more posts on why everyone should do the Open in the coming weeks.

2016 CrossFit Open

Here’s the list of movements from prior years of the Open:

  • Box Jump
  • Burpee / Bar Facing Burpee
  • C2B Pull-Up
  • Clean
  • Clean & Jerk
  • Deadlift
  • Double Unders / Singles (scaled)
  • Handstand Push-Up
  • Muscle-Up
  • Overhead Squat
  • Push Press / Jerk / Shoulder to Overhead
  • Push-Up
  • Row
  • Snatch
  • Squat Clean
  • Thruster
  • Toes to Bar
  • Wall Ball

Workout of the Day 1/22/2016 – Friday


A. Maintenance
Odd – 30s Table
Even – 30s Arch

B. Met-Con
‘Filthy Fifty’:
50 Box Jumps (24″/20″)
50 Jumping Pull-Ups
50 KB Swings (1 pd)
50 Steps of Walking Lunge
50 Knees to Elbows
50 Push Press (45#/33#)
50 Good Mornings (45#/33#)
50 Wall Balls (20#/14#)
50 Burpees
50 Double Unders