Training Notes Winter 2023

December 29

Train with purpose:  Start by understanding the program’s goals and benchmarks, and select the training path that best meets your own personal goals.  Ask yourself, “What am I training for?”  Click here to read more about which pathway might be best for you.  If you still have questions, talk to one of our coaches and they will be happy to help you.

Train with intensity:  Bring your best effort every day, allow yourself to be pushed, and understand that it takes hard work and commitment to see a consistent improvement in your fitness level.

Train for longevity:  Consider the long term when deciding what you do in the gym every day.  Focus on proper technique, mobility / flexibility, nutrition, and hydration.  Understand that a positive attitude and the right mental approach are essential to enduring success.

Our next programming cycle begins on Monday, Jan 2nd, and will include six working weeks, 1 max out week, and 2 de-load weeks. The de-load weeks coincide with the CrossFit open which begins the week of Feb 13th.  This cycle will be our open prep cycle and our main objective will be preparing our athletes for 2023 CrossFit Open. 


1.  Maintain strength base developed throughout the off season

2.  Develop confidence with pacing open style workouts effectively 

3.  Improve strength and stamina in our gymnastic pulling and pushing movements

4.  Build capacity to increase lactate threshold in open-style workouts

Benchmark Lifts:

  • Thruster 1RM

Benchmark Workouts:

  • 10 Rds 16/14 Cal Machine 8 C2B pull-ups 5/5/4/4/3/3/2/2/1/1 hang cleans ascending weight (Repeat from 11/3/2020)
  • 23.1
  • 23.2
  • 23.3


Athletes will kick off the week with thrusters and gymnastics in an EMOM controlled setting.  Each week, the number of thrusters will decrease while the difficulty of the gymnastic movement will increases.  We will be working on different gymnastic pairings with thrusters, and our met cons will be constantly varied. 


 Our focus will be on pacing workouts.  Athletes will start off with an ascending AMRAP. After completion, one minute rest will be mandatory, followed by a descending rep scheme to the finish.  The goal will be to pace the workout on the way up so that each athlete can make it back before the time ends.  Following completion of the out and back AMRAP, athletes will recover with a mono structural movement of rowing, biking, or running.


The focus will be on olympic lifting as we alternate weeks with the Snatch and the Clean as we head into the Open.  Athletes will see varying lifting complexes to work technique as well as build stamina. Our met cons on Wednesdays will focus on pacing.  The usual pattern will be E2MOM for 6 rounds or 6 Rounds for Time with a 12 Min cap.  The intention of this set up is to build an understanding of the effort needed to complete work inside of a 2 minute controlled period and then transfer that effort to a met con with a similar stimulus and same time domain. 


Endurance work will be the focus with a combination of rowing, running, biking, double-unders, and light weights to keep you moving and build cardiovascular stamina.


Open Prep Fridays are back!  A class favorite for many years, our Open Prep Fridays will feature longer workouts designed to simulate a CrossFit Open feel.  Drawing on past Open workouts, athletes should expect to see a wide variety from years passed.  Task based, time based, and max-out attempts are all fair game.  These workouts will range from 25 – 30 minutes each week with a running clock.

Saturday:  Workouts with both a partner and solo option will continue as previously programmed. 

Feel free to reach out if you have questions about the programming. Enjoy this training cycle!

– Head Coach Whitney Gelin