Week of 10/24/22

Good evening CFD! I hope you had an opportunity to enjoy some of the beautify fall weather we had this weekend. I had a blast coaching Erich in his (and my!) first weightlifting competition at Milwaukee Barbell. Definitely something we should get more Develop Barbell athletes involved in!

If you haven’t heard, 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.

Has Chris convinced you to participate in the Rouge 1000# Challenge yet? To sum up the challenge, you will have one hour to lift 1000# (750# for the ladies) by adding your bench, back squat, and deadlift totals. If you are successful in lifting 1000/750, you get a special T-shirt and bragging rights forever. CFD will be participating on December 18th. Find the link for registration here: https://www.roguefitness.com/challenges/1000-lb-club

Let’s see what’s in store for us this week!
This week is week eight of nine of our Olympic Lifting cycle. We will be maxing out next week (week nine), which means this week is a taper or DELOAD week. We will not be lifting heavy, rather working at manageable weights, and more active recovery style workouts. Scroll down to see the highlights for this week!


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)


CHAD PREP! Chad will be programmed for Veteran’s Day (November 11). Each week leading up to the workout, there will be a finisher posted at CFD to help you prepare.

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 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
December 18: Rouge 1000/750# Challenge at CFD. Challenge is open now, closes December 31.

Monday: skill building // “Chad” prep (effort)
Tuesday: Clean & Jerk // “Cloudkicker” (effort)
Wednesday: Metcon (quality) // Barbell (snatch)
Thursday: Front Squat (effort)
Friday: Snatch (sprint)
Saturday: Barbell (Clean & Jerk) // “Amnesia” and Partner Option (Grind)
Sunday: OPEN GYM

Heidi Kilbourn
Gym Manager //USAW-L1 //CF-L1