Week of 10/17/22

Happy Sunday, CFD! Lots to cover in today’s Blog.

First, this week we see the return of “CHAD” prep. Chad is a hero wod honoring Chad Michael Wilkinson, done on Veteran’s Day. Read more about him and the workout here: “Chad” Workout, Memorial WOD for Chad Wilkinson | WODwell

“Chad” Workout, Memorial WOD for Chad Wilkinson
For Time; 1,000 Box Step-Ups (20 in); Wear a Ruck Pack (45/35 lb)

No plans Saturday? A few events are taking place this weekend, in which CFD has athletes participating! There is a weightlifting competition at Milwaukee Barbell, as well as Festivus Games at Redemption Fitness. Come out and show your support!

Dr. Matt is coming! Please join CFD in welcoming Dr. Matt Paluchniak of evolv PT for a Shoulder Health Workshop at CrossFit Develop. Saturday, November 5th at 10:15 am. $20 per person, reserve your spot in Wodify.

Speaking of shoulder health… NCFit recently sent out a blurb about injuries, and staying active. I have found myself having this same conversation with athletes time and again…. Injuries happen sometimes. IT SUCKS! I know, I have been there myself a few times over the years. But injuries should not keep you from being active. The coaches at CFD will always help you scale workouts to fit your needs, just keep showing up, and be sure to let your coaches know about any and all injuries you are working around. Here is the info straight from NCFit:

Don’t stop moving.

Now, that does not mean that you push through the pain or continue to take your body through problematic ranges of motion. But it does mean that regardless of the injury, you should never settle into a sedentary lifestyle while you recover.

Blood flow is essential to your body’s ability to heal itself, so no matter what kind of injury you are dealing with, you must find a responsible way to keep moving.

Getting into the gym and finding suitable adjustments to your workouts that allow you to move while allowing your injury to heal will lead to a much faster recovery than avoiding movement altogether.

Even if you cannot find suitable adjustments for your workouts in the gym, prioritizing movement outside the gym by going on longer walks can be a huge step in the right direction when working to recover from an injury.


NCMETCON Weekly October Commitments

(1-2) Grind Workouts
(1) Snatch Day
(1) Clean
(1) Jerk Day
(1) Front Squat Day
(1) Optional Partner Workout

NCMETCON September/October Olympic Lifting Cycle

WEEK 1 (9/5) ✔️
Heavy 1-Rep Snatch
Heavy 1-Rep Clean & Jerk
Front Squat (10-10-8)
WEEK 2 (9/12) ✔️
Hang Muscle Snatch + Hang Power Snatch
Hang Muscle Clean + Hang Power Clean
Drop Jerks
Front Squat (10-8-6)
WEEK 3 (9/19) ✔️
High Hang Power Snatch + Hang Power Snatch
High Hang Power Clean + Hang Power Clean
Push Jerk + Split Jerk
Front Squat (8-6-6)
WEEK 4 (9/26) ✔️
Clean Deadlift + Clean Pull
Pausing Snatch Deadlift + Snatch Pull
Pausing Split Jerks
Front Squat (6-6-4)
WEEK 5 (10/3) ✔️
Power Snatch + Hang Squat Snatch
Power Clean + Hang Squat Clean
Split Jerks
Front Squat (6-4-4)
WEEK 6 (10/10) ✔️
Snatch + Hang Squat Snatch
Clean + Hang Squat Clean
Power Clean + Jerk
Front Squat (4-4-2)
WEEK 7 (10/17)
Clean & Jerk
Front Squat (4-2-2)

WEEK 8 (10/24)
WEEK 9 (10/31)
Heavy 1-Rep Snatch
Heavy 1-Rep Clean and Jerk

NCMETCON October Benchmarks

1-Rep Front Squat
1-Rep Clean & Jerk
1-Rep Snatch
1 New Named Benchmark Workout
California Dreamin (Remix of California Love)


CrossFit Kids and Tuesday night Open Gym are BACK! Beginning October 4, for ages 8-13. CFK will be offered Tuesdays from 6:30- 7:30 pm, and Open Gym will be offered to members during this time as well. Sign up on crossfitdevelop.com

October Accountability Challenge: 1) find the days of the week you will come to class; 2) reserve your spot in Wodify and put it on your calendar, make it non-negotiable; 3) come to class! Every time you come to class you will get 1 point when logged in Wodify Rise. Barbell and Open Gym will count for points too!

Be respectful during chalk talk! Whether it is during your class or the following class, chalk talk is a crucial part of CFD classes. Be on time and be mindful of your volume.

HERO WOD Sunday’s during Open Gym (8-10 am). Open gym is staffed by a coach, but not “coached,” so come prepared to warm-up and workout on your own! Watch for the workout to be posted on the CFD Members Facebook page.

Looking to Compete?
Here are some upcoming Competitions in our area!

October 22: Festivus (FF or MM or MF) novice, intermediate, or Masters 45+, Redemption, Waukesha
October 22: Brew City Open (weightlifting meet) individual, Brew City CrossFit, Milwaukee

October 29: Chi-Town Throwdown (Individual) Big Shoulders CrossFit, Elmhurst, IL
October 30: Chi-Town Throwdown (MMFF) Big Shoulders CrossFit, Elmhurst, IL
November 12: Graveyard Games (MMF) CrossFit Kenosha, Kenosha
December 10: Driftless Winter Throwdown (MF) scaled, intermediate, Rx, Driftless CrossFit, Onalaska

Monday: Snatch (Effort)
Tuesday: Front Squat (Sprint)
Wednesday: “Devil in the Details” (Effort) // Barbell (Clean & Jerk)
Thursday: Active Recovery Metcon (effort)
Friday: Clean & Jerk // “California Dreamin'” (Sprint)
Saturday: Barbell (snatch) // Metcon & Bro Sesh (Effort)
Sunday: OPEN GYM