Weekend Recap and Week Ahead: Seminar Success and #OpenSzn is Upon Us

Weightlifting Seminar

Saturday was the first of a series of workshops/seminars we will be producing at CrossFit Lando (both locations) as part of a new focus on regular opportunities for you, the members of our community, to participate in more in depth and/or specialized training. They will be both established subjects and fresh, new programs directly related to clubs, programs, and classes we are already laying the groundwork for establishing in 2018.

This past Saturday was 3.5 hours devoted to weightlifting, and was a completely new approach to running seminars than CrossFit Lando has ever had before. This will be a similar theme to all upcoming dates as well regardless of subject, the intention being that each event can serve as a standalone education opportunity regardless of experience, ability, or goals, but also part of building the specific program they are tied to.

We are well into the plans of restarting the barbell club that was once part of Avalon CrossFit, but completely new with no ties to the past. Lando Barbell will be part of both locations and serve casual lifting enthusiasts up through those looking for a chance to fulfill goals of an elite lifter or beyond. We have similar plans in the works for a Strongman club that will help prep individuals for local competitions then hopefully more mainstream events. Then we also are securing dates for one off workshops aimed at simply improving one’s fitness doing ability in things like gymnastics, cardiovascular endurance (rowing/running), and other parts of the CrossFit/Sweat/Strong programs that we run daily.

All in all this will be another exciting year with Saturday being just the beginning. The Open starts this week which will bring the focus to the community and CrossFit together, but the next lifting seminar and the first Strongman seminar will follow soon after the last week of the Open at the end of March. Good stuff!



The 2018 Reebok CrossFit Games Open starts this Thursday! Each blog this week will talk about what the Open entails in many different aspects historically and presently related. Get signed up and check here for good info and maybe even som motivation for the epic Week 1 on Saturday at CrossFit Lando.

Monday night starts the series with a simple quick “Open 2018” post with as many specifics as I know relating to Lando and this year’s competition.




Strength : Low Bar Back Squat
a: 8 Min to work to heavy 2, 88-90% 1rm
b: E90s : 2 reps with 2s pause @ 80%+, 5 sets, increase as able


50 Lunges
40 Box Jumps 24/20 (full stand and must step down)
30 Power Clean 115/75
20 Bar Facing Burpees
(10 MU/20 CTB for Rx+ only)

With remaining time perform AMRAP
7 Overhead Squat 115/75
5 Hang Power Snatch

S: 75/55, 20 reps of each for Buy In
L1: 95/65
Rx+: Add 10 Muscle Ups/20 CTB to Buy In after BFB


Conditioning : 20m AMRAP
Buy In
50 Lunges
40 Situps
30 Burpees
20 Lemon Squeeze
10 Plate Getup

Then 2 Rounds
Row 200m
20 Push-Ups
20 Jumping Squats
20 KB Swing, eye high

then AMRAP with remaining time
10 Hollow Rocks
2 Wall Climb


The Program

So it begins. Regardless of your end all goal, this week starts what The Program has been building towards all year. I have a lot to say, but the most important is the last 10-12 months have been for the next 5 weeks and beyond. That is a cool thing, but also truth when speaking of your current training status. Nothing you do in the next 3 days beyond simple mental assurances will change what happens in the Open. Don’t be stupid. Training a double the next 5 days won’t make Saturday better. It will only hurt you, literally maybe and figuratively certainly.

This week is for rest, a little training for reassurance, and accepting as best you can that no matter what you have done up until now the workout that comes out Thursday at 8pm is what it is. You cannot change it, I cannot change it, so just accept it. Still, I am not naive, and I know mental breakdowns will happen, so let it happen Thursday night only. By Friday morning let it go and just follow the line. I will post the best training schedule for you built around your attempts at the workouts, and that should be follow. Let me think, you guys perform.


1. Strength and WOD

2. 15m personal warmup/weakness training

3. EMOM 8m
O: 12 DB Thruster 55/35
E: 40 Double Unders