CrossFit Wash Park

2024 CF Open sign-up board is filling up! 135 in 2023, can we top that in 2024?! Week 3 of Open Prep well underway, with 24.03 coming tomorrow. We’ve already given a big hint on one movement but any guesses on what’ll be doing Friday?

I believe (205) and (220) had the most dubs in January but this type of is worth continuing all through performance season. Also huge shout out to everyone who completed Dry January, and those who took the month off social media! And also PJ who didn’t eat any pie so far in 2024 😂😂😂 Proud of you all!

24.01. Giddy. Up.

Loved the effort - and more importantly the takeaways - from not only our first practice test, but over the entire first week of our Performance Cycle. Info on the Health/Nutrition Challenge accompanying this training block, and assessments from Week 1 in this week’s newsletter and the usual places.

I took this pic last Saturday, during the row marathon. Of two guys who have each been part of CFWP for over a decade. Who showed up simply to support folks they care about, who were doing a cool and hard thing. Playing and discussing chess (their board sits on the front desk and they play one move at a time despite rarely seeing each other in person). I loved this moment so much, and am grateful for how it represents CFWP.

Some time today, or this week, I hope you can look over to the people you’re sharing time with, and be genuinely glad that they’re there, and that you’re there; that there are hugs and laughs, and that you know each other well enough that you can pick up where you left off last time.

Happy holidays, team. I love you guys.

Testing block wraps up tomorrow, with the CFWP Fall Lift Off at 5pm! No evening classes Friday night, and we’re maxing sn**ch in classes all day - so you might as well come give clean & jerk a go as well! No sign ups, just show up after 4pm and this will run like a meet starting at 5pm. All welcome, even if you’re not lifting come have a beverage and support the squad, which includes Emily N shown here!

Also remember Saturday we are doing heats of Chad (sign up in Zen Planner) and the associated charity link is posted in all the usual places. There are no classes but open gym 730am-1030am will overlap with the heats.

Next up is the Head of the Platte Marathon Row (and spin off events), the 5 week training kicks off Monday following a row seminar Saturday 1030am (after Chad wraps up). Hard to believe this is the 6th straight year of this program!

Lots of green: 50+ back squat PRs yesterday thanks to consistency in the cycle. Squat every week and - proud of you all! Some data just from SW, so far, 25 guys >= 300 # and 18 ladies >= 200 #. Fairly arbitrary but fun round numbers, and give a snapshot gym-wide - way more concerned with getting errrrybody pretty damn strong rather than a handful being elite level. Shout out for hitting 200 for the first time, and for nothing three hundo for the first time! 👏👏👏

Remember the Lift Off is 5pm Friday, just show up anytime after 4pm. All welcome, and we’re still waiting for our first singlet to appear at this event!

And that’s a wrap the 2023 CFWP Misogi! This year we took on a “just one loop” variation of the Mid-State Mile race (as depicted in the Just. One. Mile. movie), rucking ~1.65 miles, up and down a hilly course, every 30 minutes until you tap out or hit our self-imposed max of 8 hours. Some ran, some walked, some went the full time, some didn’t, nearly all PR’d their lifetime ruck distance (16 loops made 26 miles) - but we’re glad to report that 100% of the participants were happy with their outputs and most importantly enjoyed the challenge! While these folks did prep a bit for this over the past month, the longest practice ruck was ~2 hours and these endeavors are largely “see what your fitness can hold up to” in time domains/movements quite different than typical CF training - we’re so proud of you all! And of course, a huge thanks to Ruiz (there before sun up AND making on demand peanut butter sandwiches!) and all our “base camp” helpers who were out at Ruby Hill between 5am and 1pm Saturday to help support the squad. Thank you!

On a side note, hilariously the department of transportation (maybe?) was having like a festival (????) with all these booths and tents they set up about halfway through our effort, giving the impression in some of these pics that we were doing some cool/formal outing as our path to the finish line went directly through all the booths. I can only imagine what they thought was happening as every 30 minutes for last 4 hours THE SAME 20+ people staggered through in vests with muddy shoes and half delirious looks and banana peels in their hands, repeatedly rebuffing their offers of a lesson on the evolution of parking meters, a chance to sit in a DoT truck (safe to say, not quite as sexy as a fire truck), or the chance to pore over 10’x10’ maps of denver’s sewer system. Needless to say, it was funny to have everyone on both sides of the situation to be wondering “what in the actual f**k these people are doing”. 😂😂😂

This man turned 79 yesterday! We snapped this pic after a bday hug from Britt - 9 years at CFWP and already looking ahead to an epic workout for his 80th in 2024! Billy, you are truly an inspiration to the and we impressed week in and week out with your commitment to squatting and training overall. You are an amazing role model to US ALL, and we are grateful for the example you set!Also his advice on your current chess game was to resign; the other things he said about your game may or may not appropriate for IG 😂😂😂

setting the bar so far today - through the noon class, he’s the only one to crack 1700m. The 6:00 row test is a classic CFWP benchmark, and there was a time circa 2017 when we did this monthly 🤯🤯🤯. Come give it go whether it’s the 20th time you’ve done this (wait til you hear discuss scatterplots this evening), or your first!

What at day at the 2023 Fossil Games yesterday! We had 5 teams of three take part, including 4 CFWPers competing for the first time (excluding the Open) - .gruhl Zach R - with 2 teams making the podium (2nd in ladies 40+, 3rd in guys 40+) and the other 3 finishing in 4th! Congrats, everyone! And of course, many thanks to the nearly 20 of who came to support the folks participating!

Special shoutout to - Emily was the first to express interest in this event, and thanks to her organizing an initial team and getting the ball rolling, all of us there got to spend the day together, giving our all out on the competition floor, hanging out under the tent laughing, and most importantly, making memories. Especially Grant, who will be lording this over Dan for years to come hahaha.

We have 2 teams doing Koda Games the weekend of 9/8 and 2 more doing GGRx on 9/16. Stay tuned for heat times!

It is quite possible we’ve never had a as successful as the one this week - so many green circles! 57 PRs on Monday which was ~45% of those through the door (higher PR rate than we typically expect). Many of you remarked this was both a TOUGH & extremely effective squat cycle - one we have done in the past as well - but the gains are a testament to the commitment you all showed over the last 3 months to get your squats in every week, even if on a different day than they were programmed. As always, while the PRs are amazing to see, remember we can’t really control testing output but CAN control the consistency and approach with which you take on a training segment. The progress was phenomenal, and you earned it!

Also just some for funsies stats - we had 16 guys FS at least 3 wheels (315 #) and 9 ladies FS at least 200 #. 💪💪💪

Testing block wraps up tomorrow, let’s have some fun on Friday and remember those bro tanks!

Thursday workout —> Thurs Leaderboard —> comments from the top boy Thurs.

- is he completely biased, preaching the truth as a 10+ year CFer and athlete, or somewhere in between? 😂😂😂

All kidding aside, the effort yesterday across the board was phenomenal. Shoutout to all of you, in every single class and the folks knocking it out alone in open gym. Proud of you! If you missed it, give it a go today or tomorrow!