CrossFit New Year!!! & Program for 325-32919

In Bali, I learned that there is a Hindu calendar. There’s a Jewish Calendar, Chinese Calendar, other calendars and of course our Gregorain Calendar (our calendar). I would argue that there is indeed a CrossFit calendar. It looks like this. No matter when you enter CrossFit, that marks your personal new year. You have this honeymoon/nightmare phase. “I’m more sore and tired than I’ve ever been in my adult life, but I’m hooked and its all I want to do.” Once the soreness subsides and you’ve settled in to CrossFit, you learn to actually pace your WOD’s, you’ve changed your eating, but still enjoy a beer or cinnamon roll, you’ve conceded to working out 3-6 times a week and you’re securely consistent. Then MacLarin convinces you to do the OPEN. Another great name for the CrossFit Open is CrossFit New Year. The annual rude awakening of where you’re actually at in your fitness journey. Equal parts triumph and misery. Like a trip to Vegas, you’re really excited leading up to it and after two days, you’re more than ready to come home.

It’s a celebration, it breathes new life into your training and I think most of, if not all of you have identified a hole in your game that you’d like to intentionally attack. A movement? A time domain? Just your general conditioning? Your consistency? And coincidentally and unrelated to the Open, this time of year is actually when Harvest CrossFit the business, does most of it’s new business. We historically (5 years) have had the most new sign-ups in March and April. This month already has followed the trend.

The Open, at least this year, is leading into our local competitive season with comps coming up in April-July and even into the fall. This is a great time to assess where you are and where you want to be whether or not you’re planning on competing. I recommend you take some time reflecting on each week of the Open. Where did you fall short of your expectations? Why do you think that is? What can you do about it? Even a short reflection will give you some great answers as to how to move forward, but it’s easy to think the answer lies in doing extra work after the WOD or that it’s somewhere outside of our normal HCF programming when it probably doesn’t. Lets say you think you fell short of your expectations because of your strength, well maybe, in the daily WOD you’re the type who automatically scales the weight in favor of speed. Or lets say you’re reasonably strong but your technique held you back, maybe the opposite is true for you and you should scale the weight to sacrifice your “Rx” for better movement. Just take a look, how can you attack workouts moving forward to prepare you for competition or just improve your fitness. Do you need to do extra work after or in between the WOD? Possibly. Do you need to be honest about your weaknesses and approach the daily programming with that in mind? 100%!!


10:00 AMRAP

100 Double Unders

40 Deadlift 185/ 120

40 Face the bar Burpee

60 Overhead Squats 95/65


Run 1k

4:00 Rest

Run 1k

4:00 Rest

Run 1k


Complex- Deadlift + Power Clean + Hang Squat Clean + Squat Clean + Push Jerk


40 Wall Balls 14/10

50 Box Jump 20/20

40 Wall Balls 20/14

40 Box Jump 24/24

40 Wall Balls 30/20

30 Box Jump 30/27



Rowing Calories

3 Rounds of

5 Sandbag Cleans

7 Sandbag Push Up (wtf does that even look like? oh you’ll see!)


Devin JonesComment