I hope everyone enjoyed the challenge of the 2-Week Assessment Period to kick off the 2018 training season. It was a difficult two weeks of workouts including max lifts and classic CrossFit benchmarks. The purpose of the assessment period was to challenge you in a broad array of movements and time-domains so you can identify what you need to work on.

The everyday Warmup + Strength + WOD structure is designed to help everyone get fit and ready for most physical challenges and activities. The MisFit programming also offers extra work for those looking for extra training to prepare for the sport side of CrossFit.

You have seen the “Competitor Extra” option in the daily programming. This is a combination of conditioning, gymnastics, and strength work designed for a mix of everything for those looking to put in extra training after the WODs.

We also have access to MisFit Weakness Templates. These templates are designed to provide structure to help you tackle a certain weakness that was identified during the Assessment period. The weakness templates are three days per week and are designed to layer on top of the current training cycle for the next five weeks and can take the place of the “Competitor Extra” work.

If you’re interested, I encourage you to pick one template and stick to it for the current training cycle. You can re-assess after the next test/re-test week and then shift to a different one for the following training cycle. Please email me which template you want to do and I’ll send it your way!

1. 10-Day 2k Row Program (performed as 10 consecutive training days, unlike the other templates)
2. Running Program (2 days per week)
3. Muscle Up Strength Progression

   The goal of this template is to assist the skill development portion with better pulling and pressing abilities for the Muscle Up. This template is designed for those who have not yet gotten a Muscle Up OR do not have them consistently. The prerequisite should be the ability to do some strict Ring Dips and some strict Pull Ups. The program will be less effective and require further scaling if you are missing one or both of the required components.

4. Muscle Up Volume Template

   The goal of this program is to build small sets of muscle ups into large sets of
   muscle ups.

5. Olympic Lifting Technique Template

   This template overlaps a lot with the Olympic Weightlifting we do on Thursdays during this cycle, specifically the high hang and low hang positions, so I recommend waiting until a later cycle for this one. Recommended for experienced weight lifters who are well-versed with weightlifting positions.

6. Posterior Chain Accessory Template

   Develop low back and leg strength to assist with deadlifting and squatting.

7. Upper Body Stability Accessory Template

   Develop shoulder push/pull strength