Who’s ready for another great week of programming?? We’re building to a couple 3-rep maxes this week and re-testing our 1-mile run. If you haven’t yet done your safety tour to gain 24/7 access, please reach out to Chris or Kelly! It takes 10 minutes; we know summer can be super busy — 24/7 access allows for flexibility in your workouts and routine. Take advantage of this incredible CFD member benefit!
I know I’ve been altering the times I work out the past couple of months, simply because I have more flexibility during the summer. It’s been feeling really good to get the correct amount of sleep. Please don’t forget all pillars of recovery: Sleep, nutrition, hydration and active movement.
Sleep and Rest
- Deep sleep: Repairs muscle tissue and releases growth hormones.
- Duration: Aim for 7 to 9 hours of quality rest per night.
- Nervous system: Shifts the body into a relaxed state to lower stress hormones.
Nutrition and Hydration
- Protein: Eat 20 to 30 grams of protein soon after exercising to rebuild muscles.
- Carbohydrates: Replenish burned energy and muscle fuel stores.
- Fluids: Drink water or electrolyte drinks to replace lost sweat and prevent cramps.
Movement and Mobility
- Active recovery: Do light walking, easy cycling, or yoga to boost blood flow.
- Stretching: Relieve tight muscles and keep joints flexible.
- Soft tissue work: Use foam rollers to ease minor muscle stiffness
**This Week’s Workouts:**
**Monday**
Back squat (Building to a 3RM); Front squat/Box jumps
**Tuesday**
Handstand skill work; Bike/sit-ups/HSPU
**Wednesday**
Deadlift (Building to a 3RM); DB Farmers Carry/BMU
**Thursday**
Power snatch complex; Squat snatch/OHS/Bar facing burpees
**Friday**
1-mile run test/Bench press/Russian KBS
**Saturday**
Partner workout! (DUs/Rope climbs/STOH)
