Well we finally made it! The first full week of 2022 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 start the year off with a strength cycle! Yupp! That’s right. This week is the start to our new overhead squat strength cycle. A friendly reminder if you did not read last week’s blog post; please use your 1RM percentages for this cycle. These should show in Wodify if you’ve been tracking property. If you don’t have a good 1RM then use the “feel” as denoted in the notes for the strength day. As always please remember to track all your data in Wodify to you can compare and see growth.
Speaking of comparing to past data below is our year in review. This compares CFD’s performance in 2020 to 2019.
In 2021 there were a total of 9.2k classes attended. This is considerably up from the 5.5k in 2020 but remember we were shut down for part of the year due to COVID. Our continued growth is shown when looking at our 2019 class attendance of 7k. Speaking of continued growth… we had a total of 518 PR’s this year compared to 353 in 2020 and just 94 in 2019! This is just incredible! If you all keep improving the way you are, we will need to buy more weight ?. Speaking of… you moved a total of 71.2k lbs this year compared to 62.6k lbs in 2020 and only 14.8k in 2019! Another huge increase! Our most performed lift was once again the backsquat (21.18% of the time) and our most PR’ed lift was the backsquat as well, last year it was the deadlift. Oh! Lastly, you guys have really taken the ‘never miss a Monday’ saying to heart this year as it’s our most attended day compared to Tuesdays in years past. 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 you scores into Wodify! Let’s continue to ALL get better together.
What you all accomplished in 2020 is nothing short of amazing! Best part is… we’re not stopping there. Come on 2022 let’s see what you have in store for us! January/February Overhead Squat Cycle
- Week 1 of 8 (1/3) – Working Week, 4×6 @ 80%
- Week 2 of 8 (1/10) – Working Week, 2×6 @ 85 / 2×3 @ 90%
- Week 3 of 8 (1/17) – Working Week, 4×3 @ 90%+
- Week 4 of 8 (1/24) – Working Week, 3×6 @ 85%
- Week 5 of 8 (1/31) – Working Week, 4×3 @ 92%
- Week 6 of 8 (2/7) – Working Week, 2×3 @ 95% / 1×3 @ <100%
- Week 7 of 8 (2/14) – Deload Week, 4×3 @ 80%
- Week 8 of 8 (2/21) – Heavy 3-Rep
Announcements:
Holiday Lifestyle Challange Winners
Coming soon… calculating the results… ?
Four-tified
That’s right! Keep your eyes peeled for upcoming announcements regarding our teams of four external comp. It’ll be here before you know if and it’s a great time for all!
Here are the lifts of the week:
- Monday – OHS
- Tuesday – Pullups and Deadlifts
- Wednesday – WOD
- Thursday – WOD
- Friday – C&J “California Love”
- Saturday – Ropes and Bench
- Sunday – Open Gym
