Over the last several weeks we have been putting in a lot of good work and having fun while doing it.

That said, starting November 14th we will be getting back into another training block, which will lead us into the 2017 CrossFit Open.

I think we have had a nice break from focusing on numbers every single day, but now it’s time to start hitting things on a more consistent basis. This block will be longer than we are used to, and will run 15 weeks in total. It will include 2 set weeks of de-loading and of course a test week at the end.

Our focus will be on performing back squat and push press every week, while alternating sessions of the snatch and clean week to week. We will work from the top down in the Olympic Lifts over the 15 weeks. Don’t worry, we will still make sure we get plenty of pulling in as well. During this time you will also see days strictly dedicated to gymnastics/skill work, and also days dedicated to increasing aerobic capacity.

The focus of this training block, in addition to dedicated gymnastics or cardio days, is going to be essential for those who want to perform well during the CrossFit Open this year.

Saturday’s WODs will be either Open WOD repeats or WODs very similar to the ones we see during the CrossFit Open. The prescribed extra work will continue to focus on important hamstring, glute, upper back, and shoulder strengthening along with extra conditioning work.

This accessory programming can really make a huge difference in your performance if you are consistent with it.

I am really excited for this training block and can’t wait to see the results.

– Coach Kenny