CFW Weekly Update for August 7th, 2016

Just a quick reminder that the week night Gymnastics class is now on Wednesday nights at 7PM instead of Thursday nights and that our noon class on Sunday is cancelled for the month of August.

In other upcoming events…  the Agatsu Level 1 Kettlebell certification will be postponed to a later date due to lack of interest.

Cycle 3 – Week 5

This is our sixth week of the 3rd quarter of programming for 2016. This week we continue to increase the loads on the strength portion of our workouts. Meaning that in Part A you will gradually start to see less reps and more weight. With our squats in particular we will reduce the total number of reps but increase the load. For Monday’s 6 x 4 squats aim to go heavier than last time when we did 5 x 5. Tuesday will be our first time bench pressing with a barbell this cycle so use this session to feel out a challenging but not necessarily maximal load for 5 reps. This month we will compliment the back squats with front squats as well as the movement of the month – which is… lunges and splits squats!  We are also continuing with our pull-up and chin-up progression. On Friday we are doing 6 x 6 chin-ups which is the same reps and sets as last Tuesday. If you felt like you still had a few more reps in you at the end of that workout you can increase the difficulty this time i.e. change bands or add weight or use a harder progression. If you broke up the sets or barely completed the 6×6 last time then you need to use the same band or progression you did last time. Part B of the workouts this week still contain quite a bit of work so scale back the loading and the difficulty as needed to keep a good pace.

Monday: Team Workout

Tuesday: Mostly Upper Body – bench

Wednesday: Conditioning & Skills

Thursday: Mostly Lower Body – squat

Friday:Mostly Upper Body – gymnastics

Saturday: Mostly Lower Body – deadlift

Sunday: Make up or Benchmark

Spoiler Alert!  Click on the links below to see the details of this week’s group workouts.

CrossFit Health, Fitness & Performance Programming for week of Aug 8, 2016

Oly Programming for week of Aug 8, 2016

Powerlifting Programming for week of Aug 8, 2016

Kettlebell Programming for week of Aug 8, 2016