Hey, Athletes!!  Coach Vic, here with all you need to know about September’s upcoming cycle!


IT IS BACK TO SCHOOL! And for us here at CF Hard, that means it’s back to basics! Consider the past three weeks as “off-season training,” they were designed to target areas of the body needing rebuilding or reloading mainly.  The Goals of the offseason training include providing a base level of conditioning, preparing the body for more intense training, and combating muscle imbalances to reduce the risk of injuries.  


Now that we have properly prepared out bodies, it’s time to see how far we can push it! In the upcoming month of programming, we will be shifting some of what we are focusing on at CrossFit Hard. Our training sessions are going to become much much denser. Meaning that we will be upping the volume of our strength training in addition to the conditioning workouts that everyone is used to. It's going to be a fun month! What I really want you to focus on this coming month is the “numbers“. I want you to chase new numbers.   We will find a 1-Rep Max, a 3-Rep Max, and a 5-Rep Max in multiple movements.  Still focusing on squatting, pressing, and pulling, we are shifting to focus on Olympic lifts, breaking them down into specific parts that we could train with heavy loads. Over the next 4 weeks, we will be performing lots of Olympic lifts broken down (Hang-positions, start and stop positions, etc.), longer WOD’s, and a lot of interval work.  Of course, it will all be mixed in with our general programming. But, look for heavier weightlifting days and more WODs with work/rest intervals to allow recovery time for you to push your thresholds, and one longer WOD a week to focus on your aerobic capacity.   

We will be hitting variations of the Snatch and Clean and Jerking 2x/week; one heavy session and technique session. Be ready to spend some time focusing on TECHNIQUE. Be willing to spend time developing these lifts. We will have one targeted session for gymnastics every week to develop better skills, balance, and even strength.

We are looking to develop explosive athletes.  One of our training sessions will be interval work. These plyometric movements will increase your speed, balance, coordination, agility and make you a more dominant athlete.  Mostly they will make you a better athlete.

REMEMBER:  RECOVERY IS IMPORTANT!! For your recovery, implement active recovery! You will recover faster, perform better every other day of the week, build up a tolerance to volume, and be a better all-around athlete by moving on your recovery day.  Doing something outside the box will get you more exposure and expand your margins of experience.  And for your REST days -  Take a complete break, mentally and physically from training.  You need this to stay fresh, vigorous and healthy. 

When we train, our bodies adapt and improve by recovering from the training stimulus.  If we don't recover properly, that adaptation will be severely limited. Working very hard in the gym and not getting results is no fun.  Don't do it.

 We will do our part to give you my best programming and coaching, please do your part by coming in consistently, and coming to kill it in the gym! The best part about CrossFit is the community! Come work out with all of your friends, every Saturday because it is our TEAM or Partner WOD!

Coach Vic

WOD 090916

What motivates you?

Metcon (2 Rounds for reps)


Two Sets of -

Complete as many rounds and reps as possible in 4 minutes of:

Burpees x 3 reps
Alternating Dumbbell Lunges x 5 reps (each arm)
Dumbbell Thrusters x 7 reps

Rest two minutes and then repeat.

Warm-up 15

25 x Jumping Jacks (arms behind you)
10 x Jumping Jacks (forward and back)
4 x Long Lunge (with twist)
6 x Single Leg Lateral Lunge (onto heal)
10 x Bent Over Swing
4 x Hamstring Stretch w 5 x Push Up
Arm Circles
6 x Palms to Sky w Twist

Turkish Get Up

Three sets of:

Turkish Get-Ups x 2 reps each arm
Rest 60 seconds

Planks x 60 seconds
Rest 60 seconds

Farmer Carry (HEAVY) x 50 Meter
Rest 60 Seconds

Cash Out

800m run or row

Out of Town WOD

10 Rounds For Time:
20 Second Handstand hold
10 Squats



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