functional fitness

PEAK WEEK for Gym/Compete Programs

2020 Crossfit Open Prep / Peak Week preview for Gym / Compete Program: 9-30-19 to 10-5-19


A- 1 Strict Pull up

(Sport: weighted, increasing)

(Life: Negative, spotted, or toenail + :30 Plank)

B- “Hail Mary, Go Far”

Every 2 min till failure:

2 Thrusters 75/55

2 Pull ups (L Jumping Pullups)

2 Burpees

+ adding 2 reps to each movement every set. 20:00 time cap. Once you are done accumulate as many calories as possible on either the bike, rower, or ski erg

-Earn more work style: means go slow at the beginning and then slowly start improving your pace as the rounds creep up! Be smart about breaking up the thrusters and pull ups, burpees are where you will spend the most time so keep track of giving those more time.

Modify accordingly so you can make it at least into the 5th set! (Weight, movements, then reps today)


For Time:

800m Run

21 Deadlifts 185/125 (S: 225/155) (L: 135/95)

21 Box Jump Overs (24/20")

600m Run

15 Deadlifts

15 Box Jump Overs

400m Run

9 Deadlifts

9 Box Jump Overs

-heavier and longer. You should be able to do at least 7 reps unbroken with the DL loading otherwise modify to meet time cap.


AMRAP 6min:

10 Ring Rows

10 S.Arm KB Shoulder to Overhead each arm 53/35

-Rest 2min-

AMRAP 6min:

10 Stationary Dips (S: RMU into 6 Dips)

10 KBS

-Rest 2min-

AMRAP 6min:

5 Muscle ups (L: Jumping RMU or RMU on low rings)

5 S.Arm KB Snatch each arm

- Goal here is to work fast since you only have 5min per round but to pick a modification that is challenging but you can keep moving. Stationary dips are on boxes or matador bars.

-record reps for each set


A- Lower Body Mobility:

12min EMOM:

1- side lying IR/ER (30s each side)

2- Squat with thoracic rotation

3- inch worms

4- Frog rock backs

-rotate through each movement each for a minute each and 3 rounds through.

B- 5 Rounds Increasing Effort:

20/15 Cal Bike

50 DU (L:50 DU practice or 100 Single Unders)

20 Situps

20/15 Cal Row

Rest :60

-Each round needs to have negative splits (fast round times). This is a challenge for you to beat your previous time not the person beside you. Record last round time (which should be your fastest). Start from either the top and work down or the opposite.


A- Every :90 for 6 sets:

5 Bar Facing Burpees + 1 Clean *building in load

B- 18.2:

1-2-3-4-5-6-7-8-9-10 reps for time of:

DB Front Squats 50/35 (L: 40/30)

Bar Facing Burpees


1RM Clean

*Time cap: 12 minutes to complete 18.2 AND 18.2a

-In the strength build up in loading to something that you would like to open with on 18.2a, not a time to max out.

Modify accordingly so you finish 18.2 in about 8 min leaving about 4 min for 18.2a.



30min EMOM:

5 Pull-Ups (L: Jumping Pull ups)

10 Push-Ups (L: Box or knees)

15 Air Squats

-October is Breast Cancer Awareness month and we wanted to bring awareness to all those who have and have overcome Breast Cancer by doing a classic Girl wod.

-If you cannot get through the required work in the given time then take the next minute off and jump back in or modify the reps down to 3-6-9.



Peak Week Overview on our TrueCoach app we use to get the programming out to our members:

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Hard Facts About Building A Stronger CORE

As social media takes over the fitness landscape we as consumers need to be intelligent enough to decipher between real science and what the “fit-spo” regurgitates in order to sell more products. So the next time you hear a click bait title like “5-minute abs” be cautious before you swipe up. We at the process hold an unpopular opinion on what it takes to reach your goals. We know it’s not instant gratification everything worth having takes time to build, which is why you need to trust the process when striving for any goal. If your goal is to become a stronger, leaner, more athletic individual then you will need a good foundation to build upon. That foundation is your core. More specifically major muscles included are the pelvic floor muscles, transversus abdominis, internal and external obliques, rectus abdominis(6 pack), erector spinae, and the diaphragm. Minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius. Building strength and stability within these muscle groups will carry over into every aspect of training or life whether that's; maintaining good positioning in oly lifts, staying tight in gymnastics movements, or carrying groceries from your car to the house it will benefit you. This is why we have created a 12 week core program merely to focus on movements that most people neglect. Down below we have listed 4 beneficial movements within our program that you are not doing. 

Sorenson Hold:

The Sorenson Hold is an Isometric movement meaning keeping constant tension and activation of posterior chain muscles. This helps gain strength for Deadlifts, Back squats, and Olympic movements.

Turkish Get Ups:

Kettlebell Turkish Get-ups focus on rotational stabilization emphasizing load balance, shoulder mobility, and functional strength. 

Anti Rotations:

Anti-Rotational Exercises are exercises that build stability and strength to prevent rotation. “Preventing rotation” means that your body is able to resist forces acting upon it that may try to rotate or move it in a way and direction that it can’t move safely. This reduces the risks of injury while also increasing unilateral strength. 

Sandbag Carry:

First, this movement has enormous carry over into everyday life. If you have ever picked something up and carried it from point A to point B you can benefit from SandBag carries. Doing this movement requires you to recruit multiple muscle groups while moving in different planes of motion. This movement can also be used for metabolic conditioning if intensity and movement pattern is altered.  

Written by: Zac Kalisek one of our Individual Design 1on1 coaches and programmer of our CORE Program. If you are interested in doing our CORE Program then click the SIGN UP button above or if you are interested in working with Zac 1on1 please fill out this request HERE

Zac -Crossfit Lvl 1, Kettlebell Strength and Conditioning Certified


“The core program is a great way to increase CrossFit workout performance and reduce injury occurrences. Before beginning this program, I visited the chiropractor 2 to 3 times per month due to injuries that would occur during workouts due to instability. Since beginning the program, the number of visits has been reduced to 2 times in 4 months. Since starting the program, I have set PR’s on 1-rep Max thruster, squat clean max, clean and jerk, consecutive double unders, snatch, consecutive bar muscle-ups, Jackie time, Karen time. Ask yourself this to gauge the program’s usefulness, when is the last time you heard your coach say, “You don’t need your core engaged during this exercise.”“ - Adam Tilley

“I recently completed the 12 week Core Program. I have some back issues and it has been amazing how much focusing on my core strength 4 days a week has helped with minor back pain. The 15-20 minute workouts were easy to work into my daily routine and definitely made my core stronger!“ - Joia Miller

“I recommend the specialized Core Programming for anyone who feels that instability in their core is holding them back from lifting, gymnastic skills to movements that are part of everyday life. I realized during this 12 week program I was not previously locking-in my core properly which in turn would cause me lower back pain. The training was easy to follow with the movements for each session being explained and shown by the coaches through video.” - Cate Buchheit

The Importance of Mobility and Stability

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Everyone is familiar with the words mobility and flexibility, but can you define them and differentiate between the two? Many people mistakenly use these two words interchangeably. While flexibility is a part of mobility; mobility and flexibility are different.


Flexibility is simply defined as a muscles ability to lengthen.


Mobility is defined as a joint’s ability to actively move through a range of motion. Mobility refers to all of the components, contractile and non-contractile, around the joint. Muscles, tendons, ligaments, joint capsule, fascia, nervous system control, etc.

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Lower Body Mobility example:

Many of us fall into a category that lacks mobility. A lack in mobility prevents athletes from having the proper range of motion to lift and move properly in a wide variety of movements. In order to achieve mobility, you must train the positions that we struggle with. You can foam roll, lacrosse ball and stretch all you want, but until you repetitively take your joints through the restricted range, the range will not improve.


Following mobility of a joint, we want to gain stability of the joint.

Joint stability is defined as the ability of the soft tissue to maintain and control joint position and movement. Stability is achieved by the coordination of the musculoskeletal system and the nervous system.

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Upper Body Stability example:

Once mobility is achieved, it is important to build strength therefore increasing stability within your new range of motion. If you are limited in one or more of these areas, your body will be forced to compensate elsewhere increasing your risk for injury.

Once you have gained mobility and stability within said joint, you can now move with controlled mobility.

Let’s take an athlete who is limited in shoulder flexion as an example. The athlete is unable to reach their arms overhead due to limited mobility in their shoulders. After working on muscle flexibility, joint surface articulation and capsule restriction, the athlete is now able to reach straight overhead. The athlete now has adequate mobility in the shoulder, but they have never strength trained in this position before, therefore lacking stability and putting themselves at risk for injury. Next, the athlete must work on strengthening in this new found range of motion, how to properly set and move their shoulder blades and how to control their arm during lifts in order to create stability. Once stability is achieved, the athlete can hold a weight, take the arm up overhead while maintaining proper alignment and complete an overhead squat with controlled mobility.

Written by: Faith Farley one of our Individual Design 1on1 coaches and programmer of the upper/lower body Mobility/Stability programs. If you are interested in doing one of our mobility or stability programs then click the SIGN UP button above or if you are interested in working with Faith 1on1 please fill out this request HERE

Faith Farley

-Doctorate of Physical Therapy, B.S. Exercise Sports Science

Pre-Season / Open Prep Compete Cycle

2019 Crossfit Open Prep / Pre-Season Compete Program Cycle Overview: 8-5 to 9-28-19


Pacing Strategies: -Intensity -% -Rest


Sports Specific/Mixed Modal EMOMs: -Skill -Volume


Strength/Heavy Day: - Olympic lifting - Power lifting - Bodybuilding/Accessory


Active Recovery/Longer Aerobic Sustainability “Thoroughbred Thursdays” - Lower Skill


Strength/Skill: -Gymnastics or Strength Technique

Conditioning: Open style workout -could be open repeat or something similar)


Team/Partner WOD - Anything is up for grabs!

Strength: Post Wod Lifting



First Week Example:

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Mid-Season Compete Cycle


Strength: Weightlifting (*m,w,f shift)

Conditioning: IWT-(Interval Weight Training) monostructural, gymnastics, weightlifting


Conditioning: Longer Cyclical and sports specific EMOMs


Strength: Powerlifting (*m,w,f shift)

Gymnastics: Skill development/progression EMOMs

Conditioning: Barbell Cycling and/or Gymnastics


Active Recovery


Strength: Unilateral + Core (*m,w,f shift)

Conditioning: Benchmarks workouts (girl, hero, name, benchmark, open workouts)


Team/Partner WOD - Anything is up for grabs!



*m,w,f shift = these strength focuses will shift each week, for example: Weightlifting on Monday, Powerlifting on Wednesday, and Unilateral/Core on Friday for week 1, but for week 2 it might be: Powerlifting on Monday, Unilateral/Core on Wednesday, and Weightlifting on Friday.