Christmas and New Years! Here we go!!! I for one, can’t wait to workout with all our friends over the holiday. Here’s to the last few days to December. CHEERS!!!
With December coming to an end and as we transition into the new year, it’s important to take a look back and reflect upon how we met the goals that we set out to accomplish this month. In November and December, we took the brakes off and got after some intense all out EFFORT workouts 2x a week and capped off the year with some of our historic workouts including Death Row. We also began to focus on skill and position work for the OHS and Snatch, something that will begin to see itself played out more prevalently next month, along with a weekly barbell and Oly complex. This was a December to remember as we finished out the year with some tough new and old Benchmark Workouts, including the ever favorite, Fran! (see below ?) December was the ultimate culmination of the year’s hard work. We finished strong with a Heavy 1-Rep Clean and Jerk, our CFD classic 12 Days of Christmas WOD, and a few new holiday themed Benchmarks to get the mood right heading into the New Year and new month.
HAPPY NEW YEAR! This coming month and year kicks off the beginning of a new leaf at CFD as we start with something we have NEVER done before….an Overhead Squat Strength Cycle! You asked and we listened when it came to the Overhead Squat and Squat Snatch. For the next 8 weeks, we will be Overhead Squatting once a week with a linear approach, starting with higher volume work at moderate loads and increasing until week 7, that will go back to a de-load week and cap off with a Heavy 3-Rep test at the end of February. This cycle is written to meet you athletes where you are at and build your OHS strength without the need to start with a test or baseline since we will be testing 3-Rep instead of a 1-Rep. Athletes that might have a 1-Rep weight can use that as their baseline for the percentages seen in the weekly OHS programming. That being said, for athletes that are unaware of their capabilities in the OHS, we will provide guidance through “feel” such as “Moderate-Heavy” as a loading suggestion. After gaining this exposure to the OHS over 8 weeks, and subsequent strength cycles throughout the year, we will re-test the 3-Rep OHS in June. The other half of our focus in January is dedicated Gymnastic Strength sessions weekly as we head towards the 2022 Open. In order to be successful in these gymnastic movements we must increase our ability and strength to perform them Strict! The next two months will feature Strict Gymnastic Strength piece 1-2x per week to meet this goal. The combination of the OHS + Strict Gymnastics + and an increased prevalence of additional Skill work is going to have us primed to take on the unknown in the Open!
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
Weekly January Commitments
- Overhead Squat Cycle
- Strict Gymnastic Strength
- 1 Skill Day
- 1 New or Classic Named Workout
January Benchmarks
- CALIFORNIA LOVE
- CALI-BEAR
- Heavy 3-Rep THRUSTER
- New or Classic Benchmark Weekly
Announcements:
Holiday Schedule
Monday 12/27 – Normal Class Schedule
Tuesday 12/28 – Normal Class Schedule
Wednesday 12/29 – Normal Class Schedule
Thursday 12/30 – 5:30pm class canceled, all other classes normal schedule
Friday 12/31 – 7:45am and 9am Holiday WOD’s – Free Friends and Family Events – Social afterwards
Saturday 1/1 – New Year’s Day – Gym Closed All Day
Sunday 1/2 – Gym Closed All Day
Monday 1/3 – Normal Class Schedule Resumes
Here are the lifts of the week:
- Monday – Deadlift
- Tuesday – WOD
- Wednesday – Thrusters and “Fran”
- Thursday – Bench Press – 5:30pm class canceled
- Friday – New Years Eve Holiday WOD, Free Friends and Family, Social Afterwards
- Saturday – Gym Closed All Day
- Sunday – Gym Closed All Day
