Nick Mann

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Coach Nick Mann. What can I say about this guy? A lot, actually. I met Nick years ago, on Free Saturday, when CFW was just getting off the ground. Most of you are probably wondering what that is. Back when I first started CFW, Saturdays were the day to come try out the gym, for free, to see if CrossFit was right for you.

CrossFit was definitely right for Nick Mann. He quickly made PRs, learned new skills, and established himself as a leader in the gym – not just on the leaderboard, but within the community. I noticed right away that Nick was always helping others. Most things came easily to him (okay, we won’t touch Handstand Push ups!) but he shared his knowledge and experience with others from the get-go. His quick progression from member to coach was natural and seamless.

Ever since that day, Nick has done nothing but grow as an athlete, a coach and a person. I can’t even name everything he’s done for CFW, but I’ll give it a try. As an athlete, he’s set the bar high, continually dominating WODs, demonstrating good form and technique, inciting a healthy, competitive atmosphere, and providing all with an example of good sportsmanship and integrity. As a coach, he’s developed unique programming, taught hundreds of hours and hundreds of people, implemented and run more special events and training programs than I can name, taken on administrative and business responsibilities, and won the respect and love of every member here, past and present.

And as a person. I don’t even know where to begin. Nick Mann is one of the best people I know. He’s genuine, strong, smart, personable and funny. He shoots straight, he’s a great leader, and he’s always got your back. He’s a true friend.

I think I speak for every person who has ever had the opportunity to be coached by Nick Mann when I say – Nick, we are happy for you in your future endeavors, and we know we’re still going to see you around, but … you will be sorely missed. You’re the coach who’s tough enough to insist on perfect OLY technique for One Rep Maxes, yet also fun enough to have Dance-Five-Seconds-and-Shave-A-Minute-Off-Your-Time WOds. You’re the coach who is so inspiring to his Strength Students, he gets his very own hash tag — #PowerliftingWithNick. You’re the coach that has the stamina to coach, administrate, run special programs and also develop cool fitness endeavors on the side (Capital Affiliate League, Babes for Barbells, etc.) You’re the coach that can make things click for an athlete struggling with Toes to Bar, yet also laugh at and attack your own weaknesses (Overhead Squats, HSPU’s anyone?) And everyone loves you for both.

In short, you’re one-of-a-kind. We love you. We’ll miss you. I know that as long as we all continue to share our passion for fitness, we’ll stay connected. We wish you the very best in your new gym!

*Everyone please note, that Friday’s WOD will be a “Nick” WOD, containing his favorite moves. This Saturday, 27 September, is Coach Nick’s last day at CFW. He will be coaching the 9am and 10am and immediately following there will be food and drink to share. Come on out, work hard, dance a little bit, then say cheers to one of the best!


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5 Sets of 5 to set a new 5RM

Coach led core



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Form and Intensity


The question was asked this morning at what point to you know that you are at an intensity that is sustainable?  Well, you’re not going to really know for a fact but, what you can do is regulate your own intensity.  If you’re red lining and your form is going to crap but you’re moving incredibly fast then your intensity is too high.  Number one, you’re going to burn out quickly and secondly, and most importantly, your form is diminishing.  So, you’re going to have to recognize when you are going to burn out.  The coach is going to need to recognize when your form is diminishing and be able to regulate and correct that while keeping your intensity high.  So, I need both.  Form and intensity go hand in hand.  both need to be at a level in which you can maintain without reaching the point of diminishing returns.


AMRAP in 3

21, 15 and 9

OHS (75,55)

KB (53,35)

SDHP (75,35)

rest 2 min

AMRAP in 6

21, 15 and 9

OHS (75,55)

KB (53,35)

SDHP (75,35)

rest 2 min

AMRAP in 9

21, 15 and 9

OHS (75,55)

KB (53,35)

SDHP (75,35)

*get as far as you can in the time given.

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Time and Intensity


As the time in the AMRAPs change the intensity may too.  Obviously there is a longer time frame to keep intensity at a peek in the first one so, you’re going to need to plan on about 85% intensity to hold that over 9 minutes with that weight.  As the time goes down however, so does the weight.  With this, I would expect to be able to up my intensity.  At the last 5 minutes, although tired, the intensity will be at a high as it’s only 5 minutes and it’s the lowest weight.  Summary; regulate your intensity to match time domains and weight prescribed.


AMRAP in 9

5 Power Cleans (135, 95)

10 Box Jumps

rest 2 minutes

AMRAP in 7

5 Power Cleans (155, 115)

10 box Jumps

Rest 2 minutes

AMRAP in 5

5 Power cleans (185, 135)

10 box jumps


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Sunday Skills


Should you come to the skills sessions on Sunday?  YES.  The Sunday 10 am classes are great for new and advanced athletes, everyone can become better with dedicated practice on difficult skill based movements.  These skill sessions are typically low intensity with lots of coaching and are a great time for you to learn the basics and ask questions.  We hope to see you all on Sundays!

Today: 09/21/14

10 am: Skill – Double Unders (learn them and avoid 500 singles…)

11 am: 3 rounds

Run 400 m

21 Pull Ups

12 Hang Squat Snatch (95/65)

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Heavy Team Work


This is a combination of a heavy lift and a skill based move.  Please read the post from Thursday with regards to going RX.  It will be important to both maintain quality form and intensity today.  Find your balance and scale accordingly if necessary.

Today: 09/20/14

Teams of 2 complete 5 Rounds

3 Rope Climbs

5 Deadlifts (335/215) *may use 1 or both athletes to lift bar

Run to Track

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CropFit…just for Fun

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Let’s not forget to have fun in the gym.  I am loving all of the dancing and socializing that has been going on as of late.  Yes, being focused on your fitness is important but remember to always relax and enjoy yourself while working hard.  It’s Friday so tell your Coach to put on some good jams and have fun today!

Today: 09/19/14

5×3 Push Press (Establish a new 3RM if you have not recently)


Row 1K for time (I expect loud music and cheering during this)

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What does RX really mean?


What does RX mean?  Why does the program have assigned weights?  Should everyone do the weight on the blog/board?  These are all examples of questions I have heard in the past with regards to athletes going RX or listed weights.  To clear things up a little we should all know that the weights that are listed on the board are programmed for that workout with the top athletes in the gym in mind.  Anytime a Coach programs they should be programming with a certain level of intensity in mind, this intensity will be measured by the time it takes you to complete the WOD, number of reps/rounds you complete in an allotted time and/or how far you can get in a certain time cap.

For example if a 135/95 deadlift is programmed it should be assumed that this is a light load for the top athletes and intensity(# of total reps) will be high, on the opposite end of the spectrum if a 315/215 deadlift is programmed it should be assumed this is a heavy load for reps and intensity(# of total reps) will be lower but for possibly a longer duration.  Once this is established you and your coach can figure our what your “heavy” load should be.

At the end of the day it is both the coaches and athletes responsibility to scale correctly so that everyone in the class has the same intensity during the WOD.  If you choose not to scale and finish 10 mins after most of the class or choose to scale and finish 10 mins ahead of the class we together have missed the point of that days workout.  Be proactive and ask your coach for help when scaling.  Do not chase the RX but instead chase optimal intensity and getting better each day!

Today: 9/18/2014

Clean and Jerk – 1RM


AMRAP in 12 mins

4 Hang Power Clean (155/100)

6 Toes to Bar

8 Box Jump Up and Overs

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Today: 09/17/14

For Time:

100 Lunges in place

80 Russian KB Swings (70/53)

60 Sit Ups

40 Push Ups

20 Pull Ups


Coach Led Core

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Wedding Season


A special congratulations to long time members Shawn, Pat and Coach Lauren McGowen  on the marriage of their daughter and sister Amy McGowen.  Amy was also a member and still drops in from time to time.  Congratulations to Amy and Jacob Lease, we wish you the best in your new marriage!

Today: 9/16/14

Bench Press

9 sets of 3 reps @ 70% of 1RM

*use close, middle and wide grips alternating

*30 secs rest between sets


5 Rounds for time

20 Double Unders

10 Shoulder to Overhead (115/75)

5 Burpee over Bar

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Monday Funday


10×2 Front Squat @ 80% of 1RM

– see 8/25 for 1RM


AMRAP in 10 mins

Shuttle Run

5 Hand Stand Push Ups

7 Sumo Deadlift (225/155)

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