We now enter the final cycle of our programming for the year. With the 2017 CrossFit Games Worldwide Open starting this Thursday, we will be puting our year’s worth of training to the test. It will be a time to show everyone all the hard work, sweat, and dedication you put into your fitness, whether it is to compete or not. For those of you not doing the Open, we will reach another testing cycle. We will test…once again, to gauge our improvement as well. To see where the year of training has taken you. I say this every year… I believe that this is the fittest Precision CrossFit has ever been. It is my job to take you all to your peak performance states. Every year, I analyze the previous training cycles and adjust as you all grow as athletes and I grow as a coach. I adapt, modify, and learn from each year’s programming and results in order to create a better version of my programming each year. Precision, your performances in the gym day in and day out as well as your performances in recent competitions have lead me to believe that this year might be our best yet! I have seen steadily increasing lifting numbers, a much higher threshold in our gymnastic abilities, and a mentality where you all truly believe in your abilities. This tells me that you are all prime for some amazing performances. I am not just talking about our elite athletes. I am talking about the Wall of Blue. I know for a fact that our every day member is fitter than the majority of other gyms. I have seen it with own eyes and I know that some of you in your travels have already proven that to yourselves. The things you all can do are pretty incredible. I worked tirelessly this year to develop a 52 week plan that would increase performance. I wrote and re-wrote my programs dozens of times, researched new ideas as they have come up, gotten together with the amazing coaching staff at Precision, and have searched long and hard for means to preclude injuries from occurring. As a coach, all I can do now is hope I did my job and leave the rest up to you.
This may be the toughest year to date in regards to the Open. The Southern California region has gotten more stacked over the past year. Gyms want a place at the table more than anything this year, and there will be plenty of resistance towards our quest for a 6th straight regional trip. But why not us again? If you all keep your heads, rely on your training, and remember to have fun, this year is going to be a breeze. Remember, the Open does not define you. It is just a test that you chose to sign up for. Do not let it own you. Do not obsess over it. When you do each workout, be in the moment. Then, when it is over, let it go. Do not take it home with you. It is just a game. Treat it that way. No workout defines the kind of person you are. I ask that this year we stick together more than ever. Remember that we compete as a collective team against all of So Cal, not against each other. No matter your performance, good or bad… cheer! Cheer for your teammates. Offer them your support. When we go to the 2017 California Regional, we will be one team… TEAM PRECISION. This TEAM represents all of the Wall of Blue. You all contribute to it in your own individual ways, whether you sign up for the Open or not. The team that will represent TEAM PRECISION this year will be a representation of you all. Love that, and take ownership of the fact that they are there to make you proud. This year’s Open can be a very special time for Precision. Do not let it consume you. Compete for each other. Accomplish small victories and live in every moment!
Fitness – Strength – Community
WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
Then:
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
Then:
Mobility
SKILL:
3 Rounds (At a Walking Pace)
8E DB Bent Row
10 Banded Pull Aparts
10 Swimmers
Burn out set of Tricep Extensions w/ Pull Apart
LIFT:
Back Squat
10 x 1
*Work to 90%
Then:
Front Squat
5 x 3 @ 65%
WOD:
“022017”
3 Rounds
10 Alt. DB Squat Snatch (50/35) (45/30) (40/25) (35/20)
10 Alt. Front Rack Lunges (135/95) (115/75) (95/65) (75/55)
35 Sit Ups
