Rowing was the name of the game this week! Between our 5,000-meter row on Wednesday and our 500-meter sprint on Saturday, we had two very different stimuli: effort and sprint. We have a couple exciting benchmarks coming up this week, Annie and Filthy Fifty. Check back in Wodify to see where you were at the last time we did these workouts, and think about how you can improve!
Chris and Kelly will be taking a much-deserved vacation this week to some beautiful sunny beaches, and they’ll be unplugged! If you have any questions or concerns while they’re away, please reach out to Colin or Katie anytime.
We’re entering week 2 of our current 6 week strength cycle. We are going to be working higher rep strength sets for the Overhead/Front Squat + Bench Press. This strength cycle will culminate with a 3-Rep heavy attempt to see how much volume work has paid off.
This cycle should be thought of as building muscular endurance, which will carry over into workouts, so even if you are not lifting weights that are as heavy as our last strength cycle, there is still growth happening, I promise!
This coming Saturday, April 13, we have five CFD members participating in the Milwaukee Half Marathoon — Marcus, Mari, Coach Courtney, Brett and Missy W. Best of luck to all of you, we know how much work you’ve been putting in leading up to this race! We also have some members participating in Festivus Games in Waukesha April 20. If you’re interested in cheering them on during either of these events, mark your calendars! We’re excited to see you all compete.
Have a great week, all!
Here are the lifts of the week:
Monday – Snatches and METCON
Tuesday – Bench press and “Annie”
Wednesday – 24-min EMOM
Thursday – HSPU work and Metcon
Friday – OHS/Front squat and Metcon
Saturday – “Filthy Fifty”
Sunday – Open Gym
