First of all a big THANK YOU for all the kind words over the past week. I was truly humbled by how many people reached out and congratulated us on our 3-year anniversary. It felt truly amazing. Like I’ve been saying all along. YOU ALL are what makes CFD great. Keep being awesome and thank you!!!
Now regarding what is coming up this week… GET INTO THE GYM THIS WEEK!!! We will be kicking off our next strength cycle starting this week and will be establishing your baseline numbers that we will be using for the next nine weeks. You read that right. NINE WEEKS of STRENGTH! Am I the only one who is stoked for this!!!
Here is the nitty gritty for the month of July:
This is a big month for us at CFD and we have a lot to get to and through! In the first week of July is our first Benchmark of the month, “M80” on the Third of July, and it’s guaranteed to be a…blast! HA! See what I did there?!? ? ???? Ahem… sorry. Now where was I…? Oh yeah!
At the beginning of this year, we went through our bi-annual NCFIT Baseline Workouts, these are our version of measurable and repeatable tests of fitness. July sees the retest for the final time this year, so buckle up!
On the Strength side of things, last year we used a pseudo Wendler cycle with a 6-4-2 approach, this year and for the next 9 weeks we are going to go with the original 5-3-1 method. The optimal use of loading for this cycle is by using the “Training Max” that is 90% of the Heavy 1-Rep we build to in Week 1. This 90% will be the number we base our percentage work off of for the cycle. During week 5, our second cycle of 5-3-1 begins with an increase to the Training Max, roughly 5-10# than we used in the first cycle. Our 3 main lifts that we will be using this go around is the Back Squat/Deadlift/Shoulder Press.
In the workout department, we are taking a hard 180 in our focuses for these next two months. Remember how we saw longer, monostructural focused workouts (21:00+) a couple times a week in May/June? Well in July/August we are going to be hitting some FAST all-out effort sprint workouts 2x/ week, experiencing the “redline” will be familiar by the end!
Here is the detailed breakdown for our strength cycle:
July/Aug Wendler Cycle
Week 1 of 9 (6/28) – Heavy 1-Rep Test (Use 90% as Training Max)
Week 2 of 9 (7/5) – 3×5 (@65%-75%-85%)
Week 3 of 9 (7/12) – 3×3 (@70%-80%-90%)
Week 4 of 9 (7/19) – 1×5/1×3/1×1+ (@75%-85%-95%)
Week 5 of 9 (7/26) – 3×5 (Increase Training Max) (@65%-75%-85%)
Week 6 of 9 (8/2) – 3×3 (@70%-80%-90%)
Week 7 of 9 (8/9) – 1×5/1×3/1×1+ (@75%-85%-95%)
Week 8 of 9 (8/16) – 3×5 (@40%-50%-60%)
Week 9 of 9 (8/23) – Heavy 1-Rep Retest
Last but not least, something new coming… there is a 3 week mini-comp to take part in and those workouts will be featured in our weekly programming. NCFIT will be leading this effort so you can keep a lookout on their social media channels to stay up to date! From our side… more details to come. ? Don’t worry… you won’t miss this one!
Well, there is a whole lot here CFD but I for one can’t wait to get started. Let’s go get it!!!
Announcements:
Upcoming Holiday Schedule
- Friday 7/2 – Normal Class Schedule
- Saturday 7/3 – Barbell at 8am, Holiday WOD at 9am “M80” – Of course, this will be a free friends and family event
- Sunday 7/4 – Independence Day! Gym Closed all day – Enjoy you time with friends and family, stay safe! ?
- Monday 7/5 – National Holiday – Partner WOD at 8am Gym closed the rest of the day
- Tuesday 7/6 – Normal Class Schedule Resumes
Here are the lifts of the week:
- Monday – BSQT
- Tuesday – Strict Press
- Wednesday – “Hotshots 19”
- Thursday – Active Recovery (Don’t worry all there is still Floor Press… Shhhhh…..?)
- Friday – Deadlift
- Saturday – Barbell at 8am, Holiday WOD at 9am “M80” – Of course, this will be a free friends and family event
- Sunday – Gym Closed All Day
