I don't want to alarm anyone....but in the world of CrossFit, we are in the year 2011. As your coaches, we are looking ahead to the 2011 CrossFit Games and making sure that everyone who wishes to qualify is getting the best coaching possible. As promised, Bill unleashed his latest and greatest programming yesterday, and a few new things appeared on the white board. First things first, you'll notice that there is a separate strength section titled "Games". The "Games" programming can be followed by anyone who comes Monday, Tuesday, Thursday, Friday every week. If you have a consistent schedule, follow along with the "Games" people. If you usually alternate days at the Fort, stick with the regular strength programming. Please don't just pick and choose the strength work based on what you "feel like" doing that day. It's like a choose your own adventure, but you have to decide TODAY what you're doing for the rest of the year.

The new "Games" strength work will focus on a few of the core movements, and will be on a 4 week rotating schedule. Bill is thinking way, way, way into the future, so make sure you're following his recommendations. Games hopefuls, you'll need to eat, sleep and breathe Bill's programming. If he says "rest day", friggin' rest. There will be multiple WOD days built into your programming, and if you are NEVER RESTING, you're going to hit a wall and end up in overtraining land. In case you don't remember, overtraining land is a sad, lonely place. Sad like, Bambi's Mom sad.

The other new thing that appeared was something called "straight sets". This means you should use the same weights across all the sets of your strength work. Ask your coaches if you need help figuring out how heavy you should go. Based on the number of reps we're doing, and your single rep max they can steer you in the right direction.

Our metcon yesterday was WAY harder than I thought it was going to be. We did

3 rounds for time:
400m Run
12 HSPU
21 Pull-ups

After our amazing Team Saturday, a few of us were pretty sore in our chest and our shoulders, so the pull-ups were not welcomed with loving arms. Everyone did a great job! I want to give a special shout out to Hannah. She did her first 2 rounds of pull-ups WITHOUT THE BAND! ATTA GIRL!

Apri and Heather working their pull-ups