WFAC De-affiliate

[Paul Sousa]

Does anyone know if Rip de-affiliated? I tried going to www.crossfitwichitafalls.com (http://www.crossfitwichitafalls.com) and it directs to the WFAC home page, and no more mention of CFWF. Not surprising, just curious if this is the end of any ties to CF from Rip.

[August West]

Yeah Rip said they ended the relationship, he posted briefly on it here:

http://www.startingstrength.com/resources/forum/showpost.php?p=82050&postcount=2

[Paul Sousa]

Ahh, I knew the certs were done, but didn't realize that post also meant he was no longer an affiliate. Interesting to note that the WFAC site still has links for Robb Wolf and CFFB.

[RobertFontaine]

Wonderful idea, execution is getting a little dodgy. I think the movement towards combining gpp with strength/power lifting is well and growing.

wrt, Mr. Rippetoe, he has his own, what appears to be quite successful business niche, that while it has historically aligned well with the x-fit regime doesn't require it.

[MAD9692]

Robb and Greg leaving is one thing....but losing Rip is really going to hurt them. Dummies. Anyone know why Rip actually left?

[Chris H Laing]

It's a shame that they took down the CFWF site. They had some of the best and most thoughtfully programmed metcons that I've seen from any of the affiliates.

[msingh]

It's a shame that they took down the CFWF site. They had some of the best and most thoughtfully programmed metcons that I've seen from any of the affiliates.

Really? That must happened a while ago. I could never find them and i've been interested in CFWF for few months now. Do you have any samples or know where I could find one?

[nisora33]

Perhaps if we ask nicely, Mr. Lascek we provide some of the old workouts here for us.

I'm attaching the basic CrossFit Wichita programming template to this post for anyone who doesn't have it.

Personally, I'd follow Justin's advice and keep the met-cons as short as 8 min.

-Stacey

[nisora33]

You all owe me fuckin big time. These are legit:



20 - 15 - 10 for time of:

- KB swings

- box jumps

- push-ups

With a 100 to 200 yard run at the beginning of each round.

Notes: This works well on a Tuesday.



4 rounds for time of:

- 200 m run

- 10 pull-ups

- 10 box jumps
Notes: My “normal population” group finished in under 10 minutes. I had one group do it for five rounds and that was too many (because it was too long). Remember, if it’s too long,
then they could have done less work harder, producing a stress that would have been better to get the desired adaptation of improved metabolic conditioning.



6 rounds of:

- 50 yard run (above 75% effort)

- 2 heavy tire flips

- 2 medium tire flips

- 2 light tire flips
Notes: The tires are spaced evenly between the ends of the 50 yard track. The trainee moves 15 feet or so to the next tire. This worked really well with a teenager who is relatively
new to met-cons. The walks between tires gave him a bit of rest. Worked out well.

[msingh]

You all owe me fuckin big time. These are legit:..

Thanks man, mad love.

[nisora33]

Some more:



5 rounds for time of

- 10 dumbbell hang power snatches

- 10 kettlebell swings

- 7 pull-ups



200 m running repeats with 1 minute rest periods
-Repeated 4 to 6 times, depending on the individual
-This met-con worked well in the program and was used on a Tuesday



4 rounds of 5 power cleans and a 250 m row
-This one worked well also, and I’d probably include it on a Friday if
power cleans were done on Tuesday’s strength workout (as is the case
with my class), but could be done on a Tuesday if power cleans were
programmed on the Monday strength workout

[nisora33]

As many rounds as possible in 8 minutes of “Cindy”:

- 5 pull-ups

- 10 push-ups

- 15 air squats

Notes: The trick with this is to scale it accordingly to an individual’s needs.
Some are not capable of doing the indicated rep range for a particular
exercise.

[nisora33]

5 rounds for time of

- 10 dumbbell hang power snatches

- 10 kettlebell swings

- 7 pull-ups



This one was a favorite of mine, mostly because I just like hurling things around like roided-out chimp. Give it a try.

-S.

[nisora33]

More:


3 rounds for time of:

- 400 m run

- 35# thrusters, 21 reps



5 Round Tabata Kettlebell Swings

(post lowest round total to comments)

500 m race for time

*This one dates back to February '09 so I don't know how Justin would feel about including it in the program or specifically on what day.

[nisora33]

“Jackie”
- 1000m Row
- 50 Thrusters (45 lbs.)
- 30 Pull-ups

And that's all I can find.

-S.

[Paul Richardson]

If the metcons were posted on their site then you might be able to use the way back machine to read em:-

http://web.archive.org/web/*/http://www.crossfitwichitafalls.com/

It's a bit slow at times though.

Hope that helps

Paul

[nisora33]

I already tried the Wayback Machine last night. It goes to 2008, and all you get is the old CrossFit Wichita Falls page and then a dead end.

-S.

[coldfire]

Perhaps if we ask nicely, Mr. Lascek we provide some of the old workouts here for us.

I'm attaching the basic CrossFit Wichita programming template to this post for anyone who doesn't have it.

Personally, I'd follow Justin's advice and keep the met-cons as short as 8 min.

-Stacey

Looks like the pdf is still there: http://crossfitwichitafalls.com/Content/CFWF_Program.pdf (maybe by mistake).