Hello CFD athletes! Thank you all so much for the warm welcome as I find my footing as Gym Manager. I appreciate all of the kindness and support!
Monday we will be entering the third week of our Wendler’s 5/3/1 strength program. If you’re a CFD vet, this isn’t the first time you’ve done this program. I love love love that NC Fit incorporates this program into the daily work. The name of the game is slow and CONSISTENT. We will continue to work at the percentages prescribed and continue to build over the next couple of months, with another 1RM test at the end of the cycle. Look for accessory work incorporated within the METCON on each day of the specified lift (for example, ring dips and push-ups on Bench day).
LET’S GET JACKED!
May/June Strength Cycle
Week 3 (5/16-5/22) – 1×3 @70% – 80% – 90%
Week 4 (5/23-5/29) – 1×5 @75% – 1×3 @85% – 1×1+ @95%
Week 5 (5/30-6/5) – 1×5 @65% – 75% – 85% (Increase Training Max)
Week 6 (6/6-6/12) – 1×3 @70% – 80% – 90% (Add 5-10lbs)
Week 7 (6/13-6/19) – 1×5 @75% – 1×3 @85% – 1×1+ @95%
Week 8 (6/20-6/26) – 1×5 @40% – 1×5 @50% – 1×5 @60%
Week 9 (6/27-7/3) – Heavy 1-Rep Retests
Announcements:
MURPH
It’s getting closer! Murph is a Hero workout typically done at CrossFit boxes all over to honor Michael Murphy, and others who gave all. The workout is scheduled for Memorial Day (Monday, May 30th) beginning at 8 am. This is a GRUELING workout, so be sure to take advantage of the prep work offered during the week 😉
Here are the lifts of the week:
Monday – METCON (Rope Climbs) – Murph Prep
Tuesday – BSQT – “Punch Out”
Wednesday – Power Snatch
Thursday – Bench Press – Murph Prep
Friday – Deadlift
Saturday – METCON – PARTNER METCON
Sunday – Open Gym
