I am super stoked to begin our new training cycle for the 2018-2019 calendar year! Today marks the beginning of what is going to be an awesome year of growth for everyone who is part of the Wall of Blue. Just like every year, we will have quarterly testing to keep track of where we are at. Like last year the tests will evolve as we improve throughout the year. You will not test the same workouts more than once. Instead, you will test higher-level versions of them. However, this year the test’s will be much more condensed not taking up more than a week of programming. Precision’s overall fitness greatly improved this past year. So much in fact, that the Wall of Blue was responsible for a 4th place finish in the West and 22nd place finish in the World. This the best we have ever done in our seven year existence. Now I must find various ways to keep us at this level and find ways to push us past it. Precision… you have given me a monumental task. I have to make you all even fitter than last year! I am so fired up for the the challenge and look forward to bringing you all this year’s programming cycles.  If you are looking to improve, I highly suggest making all the test workouts or finding a way to get them done. If you are planning to be a Regional level athlete, to compete regularly, or to gain ultimate results with your fitness, you should do every one of these. Make sure to log all the workouts, lifts, and skills tested. It is imperative you do this to track your progress, so you can achieve the best results possible. Just like every year, I will be designing the programming from a strength & conditioning perspective. I have broken down all the movements of CrossFit as well as the body’s energy systems that need to be stressed in order to achieve the best results. By breaking down what it means to be fit, I am able to scale, modify, and adjust workouts according to ability level. What we are looking to achieve is your ultimate level of fitness and that is exactly the goal of the programming for the next 52 weeks.


For those of you new to us, I program every year around the CrossFit Games Open. Whether you do it or not, this gives me a solid end game to prepare the gym for. Programming blind with no goal in sight is never advantageous. My goal is to always offer all members of Precision results. Ever year I assess the year’s programming and look at the gym as whole in regards to where I can improve as a coach and programmer. In regards to last year, I thought we improved significantly with our engines. The gyms ability to perform at high heart rates  were evident throughout the open. We also established solid Muscle Up abilities as we do every year. In addition, we struggled more than I would have liked to see with our handstand push ups, handstand walking, and deadlift’s. 18.3 was our worse open finish to date and everyone had an issue with one of these movements. This tells me that I need to adjust the way I attack these movements going further. We are also going to need to develop our hanstand walking moving forward, a movement never before seen in the Open until this year. In addition, I feel we need to be a stronger gym physically and I really want to sure this up for 2019. If not for our weightlifting team in 18.2 we would have scored far lower. So I want to definitely work towards and increase in numbers moving forward. In addition, last year we had tremendous trouble with high rep double unders and felt those got much better. Only problem is the double under reps doubled which still showed me we a have hole here that needs improving on.  All in all Precision, 2017 – 2018 was our best year yet from an athletic perspective. I mean we proved we were one of the best gyms in the world. However, how do we get better is we can’t figure out our faults. Going into to this training year, I want to become efficient in the areas that I mentioned. However, I will not take away from all of your amazing accomplishments. The Open is roughly 43 weeks from now. It will be fun to see how we all do over the year. Below is a list of what will be tested. I will constantly be updating the plan throughout the year and posting it. Schedules and events always change.


-Pull Up Strength / Capacity / Efficiency

-Dip Strength / Efficiency

-HSPU Capacity 

-Muscle Up Capacity 

-Rope Climb Ability (Regular & Leg Less)

-Handstand Walk Abilities


-Front Squat

-Back Squat


-Clean & Jerk


-Dead Lift


-Strict Press 

-Push Press


-Jackie (Capacity – Fast Glycoctic)

-Fran (Capacity – Fast Glycoctic)

-Burgeron Beep Test (Capacity – Fast Glycoctic)

-15.4 (Glycotic – Skill)

-Amanda (Glycotic – Skill)

-Nasty Girls (Glycotic – Skill)

-Nate (Oxidative – Skill)

-Regional Nate (Oxidative – Skill)

-Twisted Karen (Slow Glycotic)


-1000 M. Row (Blood Lactate Threshold Moderate Intensity)

-2000 M. Row (Blood Lactate Threshold Low Intensity)

-500 M. Row (Blood Lactate Threshold High Intensity)

-3 x 25 Cal. Assault Bike (Blood Lactate Threshold High Intensity)

-1 Mile Run (Blood Lactate Threshold Low Intensity)

-45 Min.Row (Oxidative Efficiency)

-5K Row (Oxidative Efficiency)

Some changes were made this year in comparison to last year. The sport of CrossFit as well as CrossFit the fitness routine has definitely evolved. People are getting fitter, stronger, and more skilled. So in breaking down this year’s programming, I did my best to evolve as well. This is going to be an awesome year at Precision and I can’t wait to get started. If you are new to the blog or to the gym, welcome. This is the best time to begin following the Precision Training System. Let’s grab the bull by the horns right away and tackle the beast known as “JACKIE.” See you all in the gym!

Fitness – Strength – Community

400 M. Run or Row
3 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Push Press

SKILL: (Pull Up Capacity Test)
Max Effort Set of Unbroken C2B Pull Ups
Rest 1 Min.
For Time:
20 C2B Pull Ups
10 Find to Find a new 1RM Front Squat
*Examples 3,3,3,2,2,1,1,1 or 10 x 1
WOD: (Capacity – Fast Glycotic)
1K Row
50 Thrusters (45) 
30 Pull Ups

SKILL: (Pull Up Strength / Capacity Test)
Pull Up
*Work to a 1RM Weighted Pull Up
Rest as needed. Then do:
For Time:
30 Pull Ups
*If you cannot perform a pull up. Please do:
3 Rounds
8 Supine BB Row
Max Effort Set of Banded Lat Pull Down
Max Effort Set of Tricep Extensions 
LIFT: (Strength Test)
Clean Grip Bench Press
*Work to a 3RM
WOD: (Fast Glycotic Test)
5 Rounds (10 Min. Cap)
10 KBS (53/35) (44/26)
10 Goblet Squats
10 Sumo DL High Pull
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