A group of CFD members attended the Slinger Kiwanis Club Winter Gala this weekend, in support of the Slinger Food Pantry and the Slinger PD Youth Programs! We love supporting our community, all while having a great time with friends. 🙂
We are currently in week 6 of our current strength and gymnastics cycles. This week will be a deload week for strength, our lightest week since our last one-rep tests. The CrossFit Open is quickly approaching and we don’t want to overreach as we approach the three Open workouts. After the Open is over, we will have a controlled return to heavier lifting, and then retest our one-reps during Week 12 of the cycle.
Have you registered for the Open yet? Don’t overthink it, just do it. 🙂 It’s worth it, I promise. Try to view the Open as a way to track your own personal progress and hold yourself accountable. These three weeks will help you set (and stick to) goals for the next 12 months. This will be my 8th year competing the Open — it’s cool to log into my CrossFit account and see my ranking through the years. Your ranking may reflect life’s phases and stages, and that’s ok! It might not always be a linear progression, but it’s also motivation to continue pushing hard. There are movements you’ll do in the Open that will remind you to not ignore weaknesses. There are workouts you’ll complete that will push you to your limits. You’ll cheer on (and be cheered on) by people who WANT you to succeed. You can’t get that type of community and support in a typical gym. Register for the Open here: https://games.crossfit.com/open/registration
Let’s take a look at this week’s workouts …
**This Week’s Workouts:**
**Monday – Sprinkles on my Cupcake**
Short, hard bike test into max clean and jerks at a manageable weight — simple format, brutal execution. Pace that first bike effort, then see how many clean and jerks you can squeeze out before your legs and lungs tap out.
**Tuesday – PB&J**
Two 3-round sprints of GHDs or V-ups, chest-to-bar pull-ups, and burpee to bar with a short rest between sets. It feels like déjà vu in the worst way when you realize you have to hit the whole thing again almost as hard.
**Wednesday – Ball Out**
Classic 27-21-15-9 couplet of wall balls and row calories that turns into a full-on leg and engine test. Starts controlled, but by the 15s and 9s you’re fighting to keep your pace from falling apart.
**Thursday – Red Roses**
Every minute on the minute, you’re either running 200 meters or pressing out 10 bench reps, trading cardio for upper-body fatigue. The clock doesn’t stop and neither do you — this one’s as much about composure as it is about conditioning.
**Friday – Open 23.3**
Open-style ladder with wall walks, double unders, and snatches that get heavier as you go, with strict handstand push-ups waiting if you beat each time cap. It’s a ruthless skill and engine check that rewards smart pacing and punishes sloppy positions.
**Saturday – The Cherry on my Sundae**
Big partner chipper with rowing, biking, rope climbs or strict pull-ups, push-ups, and a huge set of synchro air squats. You trade machines, share the reps, and find out how well you and your partner can suffer in sync.
