CFW Games Training

By t. | In Articles, Today's Workout, Training | on June 22, 2013

Obviously I am very proud to have a team and athletes headed to the CrossFit World Games…  again!  CFW sent its first athlete to the Games when we where still only a year old.  Dawn competed as an individual in 2009.  At the time, she was one of, if not the, strongest lady in CrossFit.  Our legacy has been, and continues to be a reputation for strength, power, and an attention to technique.

Over the course of the last year I’ve been asked numerous times why the team follows a different program than our CrossFit classes.  It is actually pretty simple.  The competitors, in their pursuit of the title of being the most fit, have to exceed the healthy benefits of training.  In other words, what the top CrossFitters do is basically not healthy.  They walk a thin line between overtraining and recovery.  They all have injuries they “work around”.  They are no different than world class athletes in most other sports.

If a new CrossFitter tried to do the training program our Games athletes follow he or she would fall apart in only a few weeks.  It takes a VERY solid base of technique in Weightlifting, endurance, and gymnastics to maintain form and efficiency in only one of their training days.  But the most important thing is the time and commitment they athletes give to their training.  The average CrossFitter does not have two or three hours to train each day.  They don’t eat like the competitive athletes or go without alcohol like they do.  Most folks do not realize it, but they have literally given their lives to training for the Games.  Below is what the CFW athletes did on Saturday.  It’s a good example what they do each day.  It isn’t something most people would want to do.  But if you do, keep in mind, next year’s training begins in August.  I’m always looking for our next group of bad*sses.

So our CrossFit program is actually better for the person seeking better overall fitness and health.  We give attention to our program’s rest and recovery periods.  Our first priority in our training, oddly, is not to make you stronger, faster, and more powerful.  It is your longevity.  We want to make you stronger, faster, and more powerful without placing you on a course that leads to an injury.  We plan our programs so the rest and recovery matches the training stimuli.  We do not just make up workouts so they “suck”.  It is what sets CrossFit Wilmington apart from so many others.

I have been asked many times by other athletes and teams for my competition programming.  I don’t outsource it though.  I don’t think online programs or following a program of another coach or gym works well unless you have them there to witness the work and progress.  A program has to be a living document that evolves with the athletes progress.  I’ve watched athletes follow OPT, Outlaw or whatever the latest coolness is and I’ve watched them need coaching.  It in our nature to try to be different, so I understand wanting to follow a program that differs from what everyone else is doing.  But what those guys and gals do not get is their coach needs actually be in the room with them, watching their every move.  They need to be there to see the signs of fatigue and overtraining so they know when to deload the athlete.

I’ve had a few try to hang with the team’s program.  They were not ready for it and it crushed them.  It wasn’t really that it beat them physically, but mentally they seemed to have a hard time dealing with not being able to keep up with bigger, stronger, more conditioned athletes.

The bottom line…  CrossFit Wilmington has competitors going to the Games, not because we focus on the Games athletes, but because we focus on the beginner.  Each of our competitive athletes started at CFW as “average” CrossFitters.  Not one of them walked into CFW prepared for what they are doing now.  Marcie and Lidia came to CFW having both competed at Regionals and at the Games, respectively.  But we actually spent months with them teaching the basics and breaking the bad habits they had been allowed to develop at their first gym.  If you know Lidia, you know how hard that was (is).  Ha.  In the shooting world we call it “brilliance in the basics”.  The reality, there’s no advanced skills.  While many CrossFits have allowed “Cpt. Complicated” to work his way into their programming, our Games athletes do the same things our beginners do…  only a lot more of it.

Saturday Morning Training…

1 2 3
4 rounds of…
DB Bench 8-10 (4,1,x,0) – rest 30sec
Bent Over Barbell Row – 8-10 (4,0,x,0) – 30sec
Barbell Split Squat (front or back depending on athlete’s needs) 6-8 (4,1,x,0) – 90 seconds

100 feet of…  Fat Bar Clean and Jerk + Front Lunge (135lbs/95lbs)

Run 800m for time

2 rounds for time of…
10 HSPU (+45/+25)
20 Jump Squats
20 GHD Sit Ups
10 Ring Dips
50 Double Unders

Front plank – 1 minute
Side plank 1 minute ea.




5 Comments to "CFW Games Training"

  • Meagan says:

    June 23, 2013 at 10:31 am -

    These guys and gals give training 110%. They are awesome! Proud of you all!

  • Dillon Paulus says:

    June 23, 2013 at 10:37 am -

    Great write up and absolutely true. Nothing but respect for Team A you guys work, live, and breath for this and that is what makes you awesome. Keep it up.

  • Dawn says:

    June 23, 2013 at 11:53 am -

    Words cannot express how happy I am for you all. I cant wait to see what you all bring to the table in July. Hopefully once I’m all healed up I can start training with you all again. Who’s in for 2014?

  • t. says:

    June 23, 2013 at 2:14 pm -

    Is that a “coming out of retirement” we just got from Dawn?

  • Dawn says:

    June 23, 2013 at 3:23 pm -

    Retirement?!?! i must have missed that party. haha