Hope everyone is enjoying the strength cycle so far. Everyone is looking good and starting to get very comfortable with moving their weights. You are all doing a great job, but I’d like to put out a friendly reminder to prioritize form over all else. We all have off days and as we start to crank up our weights, please remember if you’re having an off day and not moving well don’t push it at the expense of form. Just because the program is stating you need to hit a certain weight that day it may not be right for you. What you eat and the quality of your sleep play a major factor in this. Let’s all keep moving well and get the maximum out of this cycle!
I’ve been getting a lot of questions lately about if the lefts for our strength cycle will be on the same days of the week every week for the cycle. The answer to this is no. They will vary from week to week. This is due to fitting the strength training cycle into our CrossFit training regimen. We want to make sure not to overtrain a major muscle group by programming similar movements several days in a row. As you all know much of what we do uses your full body and not just one part. We need to take a look at what muscle groups we are exercising and the total training volume of them to make sure we hit the optimal limit to promote hypertrophy and prevent over training. Even if you are a five day a week CrossFit’er. If you have any questions about this or are interested in more of the details, please reach out to a coach.
Other than that enjoy your week!
Here’s what’s left of our strength cycle:July/Aug Wendler CycleWeek 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
Have a great week CFD!!!
Announcements:
None
Here are the lifts of the week:
- Monday – Rope Climb WOD
- Tuesday – BSQT
- Wednesday – WOD
- Thursday – Deadlift
- Friday – Strict Press
- Saturday – Partner WOD – Row, Row, Row your boat… ?
- Sunday – Open Gym
