Hey all this is Chris and I wanted to let all of you know that I am very excited to say that Coach Heidi will be starting to help out with this blog post! Starting next week, she will be adding to this as she takes on a bigger role at CFD as our Gym Manager. We are so happy to have he on board! Thank you Heidi! You’re gonna do great!
This week we are starting the actual build of the strength cycle. Weights will feel light but that’s a good thing. They should! Remember we will build from here. Your job, task, goal, whatever you want to call it is to have PERFECT mechanics with ALL your lifts. Every set, every rep, EVERY time. Lay a good foundation and we will build from here.
Let’s go get this strength cycle CFD!!!
May/June Strength Cycle Week 2 (5/9-5/15) – 1×5 @65% – 75% – 85% 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:
Four-tified
Congratulations to all the teams that competed this past weekend. It was an AWESOME day!!!
MURPH
That’s right! The month is now May and we once again will be celebrating Memorial Day in true CrossFit fashion by hosting the Murph workout on Monday the 30th. It’ll be here before you know it so to help, we are doing a little prep work all month long.
If you want a Murph shirt the order is due in by Tuesday and 10th at 9pm. There is a link in CFD Members or a paper copy at the whiteboard to get yours. If you have any questions just reach out a coach.
Here are the lifts of the week:
Monday – C&J – Murph Prep
Tuesday – Bench Press
Wednesday – Deadlift
Thursday – METCON (Rope Climbs)
Friday – BSQT – Murph Prep
Saturday – “Snake Eyes”
Sunday – Open Gym
