Category: blog

Training Cycles at SDA for Spring 2018

On Monday April 2nd, both the CrossFit and Strong Programs will have a new cycle. This will be a brief overview of what to expect for the next 12+ weeks of training. CrossFit Class The general focus of the cycle is on Interval training; both single and mixed modal. An example of single-modality training would …
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CrossFit Open WOD 18.5 Strategy Guide

OPEN WOD 18.5 We’ve made it to the last week in the Open! Today I am going to break down all the strategy and necessary considerations for Open WOD 18.5 / Open WOD 11.6 / Open WOD 12.5. I have completed this workout at least six times since it first came out in 2011, and …
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CrossFit Open WOD 18.4 Strategy Guide

OPEN WOD 18.4  A new standard for measuring the HSPU line is in effect for Open WOD 18.4. Oh, and there’s a new movement making its first appearance; Handstand Walks are now in the open. Deadlifts make another appearance, and the weights will increase. For Time (9 min cap): Reps 21-15-9 Deadlifts (225/155) HSPU 21-15-9 …
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CrossFit Open WOD 18.3 Strategy Guide

OPEN WOD 18.3 800 Double-unders. In CrossFit Games Open WOD 18.3, you need to be able to do both types of muscle ups, you have to snatch a pretty light DB for a few reps, and do a few reps of a light Overhead Squat. But mostly, you just need to be really efficient at …
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CrossFit Open WOD 18.2 Strategy Guide

OPEN WOD 18.2 and 18.2a Interesting workout here. This first portion of the workout, “18.2,” is a SPRINT for the top athletes, and it’s actually more of a paced out workout for the average crossfitter. Your success on this workout will depend on your ability to know yourself. The key is understanding how closely you …
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CrossFit Open WOD 18.1 Strategy Guide

OPEN WOD 18.1 The first workout of the 2018 season is literally the CrossFit equivalent of running a 5K with the added element of increasing grip fatigue. I am constantly preaching pacing, and often use the term “negative split.” This means that the second half of your workout should be faster than the first half. …
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