Hello CFD!!! Coach Chris here!
Grab your Orville Redenbacher, pop your favorite drink open, and strap in… here comes a few words of encouragement along with a crazy change of plans from your Head Coach. 🙂
I don’t know about you all but this year is absolutely flying by! Hard to believe we’re already about half way through the year. (Fun fact… June 23rd is CFD’s birthday!) My days seem to go by in the blink of an eye lately. For the few of you who know me very well, you know I have been very much so, head down and eyes forward lately. When life comes at me fast, I roll up my sleeves and get to work. No time to stop, no time to slow down, most importantly… No Excuses. Let’s get to work. My mentality truly is that simple. It does not take much to realize that with all the things going on in my life lately, I have not been around CFD much lately. For that I apologize. Thank you to all the Coaches at CFD for picking up in my stead.
So, let’s address a super fun topic! Programming….
CFD has seen five major iterations of programming throughout its years. I’ve heard on more than one occasion members make comments like “I just wish we could do Chris’ programming once again”. Well, this coming week is supposed to be the CrossFit Community Cup mini competition. However, I thought this would be a good opportunity to flip this week to some good old fashioned OG programming (Actually, it was Kelly’s idea…). Anyway, let’s think of this as a reset! A wonderful time to look back and see how far we have come. How did I pick the week, you may ask. I simply asked Coach Katie when she started and grabbed that week from 2018. No alterations at all. Both the Coaches and you all as members get to relive the glory days!
Since I love sport and good old challenge, let’s make this really interesting… Any member who is able to Rx every day’s work all week long, Monday through Saturday, will earn a year of free CrossFit at CFD. If you’re a coach or simply prefer, I’ll cut you a check that equals a year’s Unlimited membership. Rx of course means performing the entire day of work as written, not simply the workout alone or the weight component but the movement standards as well as the stimulus (that means not hitting cap on a ‘for time’ workout) and lastly, performing all the days’ work. You can’t just send it in the WOD. Please keep in mind I was at the peak of my fitness when CFD started. I would do 45-60 min of cardio right after waking up in the morning, followed by a 60-90 min strength and gymnastics training session over my lunch, then perform a week like this as CF training in the evening. THIS IS A CHALLENGE! It’s not meant to be easy but fun. Please don’t do anything that you’re going to regret. Stay safe! No workout is ever worth a setback.
I do have one ask for all of you, please come in ready to work. Every day from start of class to the end. The Coaches are going to be hard pressed to keep classes moving. There is a whole lot to fit in each day and you all staying on point and being prepared will help greatly. Thank you and let’s have fun with this challenge CFD!
Now back to your regularly scheduled blog post…
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Amazing work on your one reps this past week, CFD! I counted 34 personal records on our whiteboard. IMPRESSIVE! We’re proud of you all for putting in the work — your mental and physical grit was apparent throughout!
Our new strength cycle begins June 16. The 9-week progression blends strength, speed, skill and conditioning into a compact and efficient training block. This is perfect for athletes looking to improve lifting mechanics under fatigue while building raw strength and explosiveness. The two main lifts will be deadlift and front squat.
Cycle Components:
- Powerlifting + Plyometrics – Develop maximal strength paired with explosive lower-body power
- Olympic Lifting – Alternate Snatch and Clean & Jerk with moderate intensity and high skill focus
- Monostructural + Barbell Conditioning – Weekly EMOMs pairing barbell cycling with non-structural cardio
Dumbbell Pressing Strength – Dumbbell pressing mini-pump to develop upper-body pressing strength and stability.
We’ll share more about what week #1 will look like in next week’s blog post!
Let’s look at this week …
Workouts of the week:
Monday – Snatch
Tuesday – Upper Body Blast – Rope Climbs
Wednesday – Front / Back SQT
Thursday – Press Combo
Friday – Deadlift / SQT Cleans
Saturday – WOD followed by mobility
Sunday – Open Gym
