Week of 1/5/2025

Happy New Year, CFD! At the start of every year, Coach Chris likes to write up a Year in Review. Some of you may remember this from years past. 🙂 Chris wrote the Year in Review again for 2024, and I will paste it below! Enjoy …

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Well, we finally made it! The first full week of 2025 is upon us. We hope you all had a great time off and were able to relax and recharge a bit with family and friends. As we settle back into the groove, let’s make sure to take some time to look back. We want to reflect and be honest with ourselves. Give some grace where grace is due and just as importantly, be proud of our accomplishments. This way, we can close off last year and put our head down for the work to come this year.

One last thing before I let you all go, let’s do some comparing to past data! Below is our Year in Review!  This compares CFD’s performance in 2023 and previous years to 2024.

In 2024 there were a total of 9.8k classes attended. This is up from the 9.2k in 2023.  

We had a total of 601 PR’s this year, compared 852 PR’s in 2023 and 792 in 2022. Now at first, this may seem like a step in the wrong direction. I’m encouraged by this however. We all know that the longer you’re in this sport, the hard and harder PR’s are to come by. I see this as an indicator of the maturity of our community. Reading between the data, you can clearly see that the weights are beginning to stabilize and the skills are continuing to increase and become more sophisticated amongst our members. We’re all reaching our goals together and this is truly amazing!    

We moved a total of 370.6k lbs this year! Compared to 471.1k lbs in 2023 and 504.7k lbs. in 2022. Once again, showing our emphasis on movement and skills development.

Our most performed lift this year continued to be deadlift (20.84% of the time). Which likely lead to it being the most PR’ed lift as well. What can we say, it’s such a foundational lift with so many health benefits.

Oh! Lastly, Tuesday continues to be our most attended day of the week at CFD. You just gotta love building into the week! 

Keep logging your scores CFD! We don’t mention it often, but we as your coaches are constantly monitoring, analyzing, adjusting, and improving. We use the data that you enter to move our entire community forward. This is all to provide you with the best possible experience and results. Help us help you. Please keep entering your scores into Wodify! Let’s continue to ALL get better together.  

What you all accomplished in 2024 is nothing short of amazing! Best part is … we’re not stopping there. Come on 2025, let’s see what you have in store for us!

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Beginning Jan. 6, we’ll be starting a new “Back to Basics” Strength cycle. This cycle will include multiple strength lifts to help us develop a well-rounded foundation. Our power lifts will concentrate on grunt work and stability training, aiming to improve activation, control and bar path. Athletes will be encouraged to slow down their lifts with tempo work, perform dead-stop/pause exercises, and incorporate more posterior-dominant movements. We want members to start with lighter weights and build up while maintaining quality and consistency across all sets. This cycle is also an excellent opportunity for newer athletes to begin and progress while building strength and confidence.

We’re also beginning a new gymastics cycle Jan. 6! During this 10-week cycle, we will be rotating between working on ring muscle-ups (or pull-ups) and handstand push-ups (or push-ups). All levels will be accommodated! Each week, you’ll be able to choose between an option to build strength in the movement or to work on conditioning. We’ll see things like ring dip negatives, tempo strict pull-up negatives, weighted hangs, HSPU negatives, false grip ring rows, ring support tuck ups and so much more! Is one of your 2025 goals to get strict pull-ups, push-ups or ring muscle-ups? This cycle is for you! We can’t wait to see how you progress.

This week looks like an AMAZING set of workouts, let’s get to it …

It’s our first full week in 2025, and this will be one to remember. On Monday, we kick off with a 5-set triplet that will open our lungs and test our grit. It’s all ground and pound on Tuesday as athletes will be tasked with moving for 45 seconds nonstop every minute, having only 15 seconds to recover while trying to push through 10 grueling sets. It doesn’t matter who your partner is on Wednesday because they won’t assist you, as we work 1:1 on all leg drives. Thursday features a fun ascending into descending running/gymnastics chipper for us to tackle. We are taking athletes back in time for Friday by starting with the 11.1 CrossFit Open workout. On Saturday, we have a long challenge that athletes will partner up for and work through on any machine they choose.

Have the best week, CFD!

Here are the workouts of the week:

Monday – Rowing/wall balls/TTB and RMU/Strict pull-up work

Tuesday – Deadstop deadlift and cleans/burpees

Wednesday – Partner workout! (bike/lunges)

Thursday – Run/HSPU

Friday – Back pause squat and CF Open Workout 11.1

Saturday – Partner workout! (Lots of calories) 😉

Sunday – Open Gym