-
News
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 is coming up on the weekend of September 24th and 25th. It’s quite a ways off however the early bird price is currently in effect so now is the time to sign up.
-
Programming
Cycle 3 – Week 5
This is our fifth week of the 3rd quarter of programming for 2016. This week we start increasing 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 Thursday’s 5 x 5 squats aim to go heavier than last time when we did 6 x 6. For Friday’s Push Press doubles aim to go heavier than last Monday when we did a triple. 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 Tuesday we are doing 6 x 6 chin-ups which is the same reps and sets as July 22nd. 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 – gymnastics
Wednesday: Conditioning & Skills
Thursday: Mostly Lower Body – squat
Friday:Mostly Upper Body – push press
Saturday: Mostly Lower Body – Oly
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 1, 2016
Oly Programming for week of Aug 1, 2016
↧
CFW Weekly Update for August 1st, 2016
↧