Happy Father’s Day to all the hard-working dads at CFD! We hope you’re enjoying a relaxing Sunday with your families today. 🙂 Maybe you’re sipping some coffee as you read the blog and thinking to yourselves, “What is Chris going to put us through this week??”
No worries friends, I changed the password to the blog, Chris is locked out, I’m saving you from another week of his programming!
😉 In all seriousness, amazing work this past week — I thought it was a great throwback, and I loved to see people push themselves just a bit harder than they typically would. It felt good as a coach and it felt good as a member. Any programing we’re doing is hard, folks. That’s why we’re here — to face hard head on. Get comfortable with knowing your body, have confidence within yourself and scale when appropriate. We ALL modify. Think about how you’re feeling, rest when you need to, push when you can. The needs of our members differ by degree, not kind. Modifications lay the seeds for athletes to develop over time. Check out this video by clicking here, it’s less than two minutes long, but filled with truths.
This week begins the start of our new gymnastics and strength cycles. Our new gymnastics cycle will focus on handstand push-ups and handstand walking. The two main lifts of our new strength cycle will be deadlift and front squat. We’re doing something fun with our strength cycle and super-setting it with max distance broad jump and max height box jump. Max distance broad jump is new to most of us, so I wanted to share a few tips here …
Max Distance Broad Jump
- Setup: Stand tall with feet hip-width, arms extended behind. Load by dipping hips and swinging arms.
- Execution: Explode forward using both arms and legs together, land softly in an athletic stance without losing balance.
- Approach: These are superset with the deadlift sets. Perform 1 rep after each deadlift attempt. Record your best successful jump. Begin with 3–4 warm-up sets early on and gradually build.
- Note: The Distance is measured from the starting line to where the back of the heel lands.
Let’s look at this week …
Starting this week, we are bringing back a legendary workout from the Rogue Invitational, “The Mule.” For Tuesday, it’s a solid upper-body chipper of climbing down and back up the ladder. Then, it’s all legs on Wednesday as athletes grind through a lower-body multiple-set beatdown. On Thursday, it’s our barbell conditioning day, along with a fun upper body “Shock Method.” Friday will be a solid 5-round triplet, where pacing and breathing will need to be on point for consistency across all rounds. Saturday’s partner workout will be something different, with movements that athletes will try to accumulate calories and rounds back and forth.
Workouts of the week:
Monday – 1RM deadlift + max distance broad jump; Deadlifts and burpee pull-ups
Tuesday – Handstand walking practice and DUs, snatch, GHDs, wall walks
Wednesday – 1RM front squat + max height box jump; bike, squats, step-ups
Thursday – Row/barbell work; Shock Method bench
Friday – 1RM Squat snatch and wall balls, TTB, run
Saturday – Partner workout! (max cals, plate work, burpees)
Sunday – Open Gym
