Leave a Message: (253) 267-5114

Weekly update–7/29–8/4


Weekly update–7/29–8/4

End of July!  Weekly Update–7/29–8/4

A few notes. (in case you want to know…)

  1. A big congratulations to all!! At the end of this week, we will finish the most difficult round of programming that we have programmed over the past 5 plus years.  15 Hero WODs plus another 10 or so WODs that I would consider extremely challenging.
  2. “But wait, there’s more!!” This last seven weeks of programming was proceeded by seven weeks of a very tough Strength cycle focused on Deadlift, Back Squat, and Strict Press.  So if you got through all that, then give yourself and a friend, a Big “High Five.” 
  3. AP = Advanced Programming.  If you have noticed over the past 7 weeks, the term “AP” has appeared on the bottom of the whiteboard on certain days.  A few notes on this:
    • This is an opportunity for those who are looking to do a little more, to do exactly that.  The goal of the AP is to help those who would like to compete in local events and for those who want to do their best for the Crossfit Open.
    • The AP programming builds off the Daily WOD.  In most cases, AP will immediately follow the Daily WOD.  If you are doing AP, please start AP within 5 minutes of ending Daily WOD.  AP will normally take another 15-25 minutes to complete.  (So if you schedule 75-90 minutes for yourself then you should be able to complete the Daily WOD plus AP training).  Completing the AP training as soon as you can is part of the process.
    • There is limited coaching for the AP as the AP will usually extend into the next class. So you must have some level of experience and confidence in training without a coaches direction. Please note that many times the AP training will NOT have a prescribed weight or time.
      • GUIDANCE–Always use great form! Lift heavy, move fast, be safe!
    • As there are some different/unusual/weird exercises in the AP training, feel free to shoot me ([email protected]) a note if you have questions.  We will attempt to establish methods for sharing information for the AP as we move forward (Facebook page, SugarWod Programming, etc.)
    • The AP training is generally synchronized with the daily WOD so AP should NOT compete with equipment for those doing the daily WOD.  The Daily WOD Athletes will always have priority for the floor space and equipment.  AP Athletes please use the outside and overflow space next door to the max extent possible.
    • When the Daily WOD is significant in load and/ time (Hero WOD), or when there is Strength programming included as part of the Daily WOD.  AP will probably NOT be programmed on those days.  We will not be stupid about just adding more.
    • Focus for the AP training–
      • “Building Capacity” (Moving heavy stuff Fast-grunt work) (Farmer Carries, sled work, Weighted runs, Yoke work)  This makes you stronger, plus challenges your breathing under load.  If you find it NOT difficult–increase the weight, move faster!
      • Midline stabilization.
      • Barbell cycling.
      • Aerobic work.
      • All of these built around the movements we have traditionally seen in the CrossFit Open.
    • With all that–Please do not feel like you have to do the AP programming.  The Daily WOD, Nutrition, and Sleep are the foundations! 
    • Hopefully, that answers questions.  If after all that, you still find yourself in need or want of additional training or specialized training, please strongly consider augmenting what you are doing with Personal training.  Again–feel free to contact me if you need assistance getting set-up with a coach.
  4. For those who are looking for another challenge of sorts,  CONCEPT 2 (your friendly rowing machine company) has a Dog Days of Summer contest for 1-28 August.  (This is a tough challenge but will support anyone who wants to do this or a 1/2 of Dog Days of Summer)  You will need to set-up a free Concept 2 Account which can be done online.  (https://log.concept2.com)
    • Dog Days Challenge–The Dog Days of Summer runs from August 1–28 and features a different total distance goal each week.
    • The Details–
      • Complete each of the following four distance goals during the timeframes indicated and log them in your online logbook:
        • Week 1, Aug. 1–7: 10,000 meters
        • Week 2, Aug. 8–14: 20,000 meters
        • Week 3, Aug. 15–21: 30,000 meters
        • Week 4, Aug. 22–28: 40,000 meters

        The distance goals do not have to be done in one sitting, but must be done during the timeframe indicated. By the end of the challenge, you will have accumulated 100,000 meters.

      • For kids (aged 16 and under) and adaptive athletes, the weekly meter totals are as follows, for a total accumulation of 50,000 meters:
        • Week 1, Aug. 1–7: 5000 meters
        • Week 2, Aug. 8–14: 10,000 meters
        • Week 3, Aug. 15–21: 15,000 meters
        • Week 4, Aug. 22–28: 20,000 meters
    • This is an individual challenge. (You do not need to belong to a team to participate.)
    • Meters must be entered online.
  5. Lastly–Please put on your calendar–15 September–ThrowDown in the South Sound. https://www.facebook.com/events/2083636015244887/


Monday–One and “One” off

Circuit training style–1 minute at each Station…and it is really only 20 Sec rest between stations.

Stations (Max Effort at each station)
1) Wall Balls
2) Box Jumps
3) Push Presses (95/65)
4) Double Unders
5) Calorie Row
6) Power Cleans (95/65)
7) Calorie Assault Bike
8) Back Squats (95/65)
9) Burpees to a 45# plate
10) Power Snatch (95/65)
Rest 2 minutes Repeat


10 Rounds (Grace & Cindy)

3 Clean and Jerks (135/95)
5 Chest to Bar Pull-ups
10 Push-ups
15 Air Squats

Be fast–Cap at 15 minutes. Sub 12 minutes is a good time. So if the weight of the cleans is going to slow you down or the Chest to Bar pull-ups are going to slow you down–THEN drop weight and/or revert to a scaled version of the Pull-up.

Wednesday–Dallas 5

5 minutes of:
• Burpees
Then, 5 minutes of:
•7 deadlifts, 155/105 lb.
•7 box jumps, 24-in. box
Then, 5 minutes of:
•Turkish get-ups, 45#/30#. Dumbbell/Kettlebell
Then, 5 minutes of:
•7 snatches, 75/55 lb.
•7 push-ups
Then, 5 minutes of:
•Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Log total reps from all 5 stations. Athletes can note reps for each station in their notes.

Thursday–Crossfit total

Three attempts of each lift:

• Back squat 1-1-1
• Shoulder Press 1-1-1
• Deadlift 1-1-1

Your score is the total of your best successful lifts.

Friday–“Diego Moreno”

For Kent Police Officer Diego Moreno killed in the line of duty July, 22, 2018.

7 rounds for time (7 for the month of July)

22 wall balls 20/14 (The day)
18 burpee over the bar (the year)
35 hang power cleans (75/55) (His age)
2 rope climbs (# of kids)