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Hi CFWS Family,

The CrossFit Open is less than a week away!

Get ready to “leaderboard” and keep track of the many competitions and friendly throw downs that take place inside the open.

The Open is a weekly global competition among CrossFitters.  We will be hosting Saturdays’ at the gym starting March 13th – March 29th from 9am-11:30am. 

Once the first workout is announced on March 11th we will send out a link for Google Docs to sign up to complete the workout and to be judged during the workout!  We will have a leaderboard keeping track of everyone that takes part.

Everyone can compete and each workout that is announced has modifications based on everyones athletic ability!!!  This is a great way to push yourself but also be apart of the community and meet members you might not have met before!

More details to come

register here: https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen

Look forward to seeing all of you!!

Keith

Good Morning CrossFit Family!

As we continue to grow, starting February 15th we will be adding a 4th Morning Class (3 Days a Week)!!!!!!!!!

** Please make sure you go back into your app or desktop to check for changes to the class schedule starting on February 15th and also to reserve your spot in the classes!

Monday- Wednesday – Friday 

Morning Classes

@ 5am

@ 6am

@ 7am

@ 8am

Tuesday – Thursday 

Morning Classes

@ 5am

@ 6:10am

@ 7:20am

Any questions please contact myself and I’ll be happy to assist!

Thanks,

Keith

While we move into our strength cycle of Wendler, Coach Somerton has paired up our accessory work with Phase 5

We will be alternating every other week with different movements to increase growth and endurance!

 

CHECK IT OUT!!

 

Upper  (WEEK 1 & 3)

6sets

(6@80/1@95%)

6/1, 6/1, 6/1, 6/1, 6/1, 6/1,

A – Floor Press – mid / 3010 tempo

Rest 90s

3 sets

8-10reps

B1 – DB low to high Fly – supinated

B2 – Bridged DB press – pronated

B3 – BB Row – supinated

Rest 90s

Accumulated 30 reps

C – Banded face pulls

————————————————————-

LOWER (WEEK 1 & 3)

45secs each

A1 – Side, Front, Side plank

Accumulate 1:30

A2 – L-sit

6sets

7/5/3, 7/5/3 (70,80,90%)

B – Sumo DL

Rest 90s/2mins >increase 2.5-5%

3sets

6 reps/side

C – side pull-ups – alternated

3x 2min holds

D – Weighted planks

Rest 75s

———————————————————————

UPPER (WEEK 2 & 4)

4sets

5/4/3/2/1 (RP 15s)

A – Push press

Rest 90s

1×24, 2×12, 3×8, 4×6

B – sumo deadlift high pull

Rest 75s

2 sets

8 reps/side

C – DB renegade row

Rest 75s

Accumulate

2:00

L-sit

———————————————————-

LOWER (WEEK 2 & 4)

6reps + max

A – Front Squat (30’s)

Rest 30s

6reps + max

B – BB RDL (toes elevated) (banded) (30’s)

Rest 30s

4sets

24,15,12 (RP 15s)

B1 – DB step ups

B2 – KB swing (banded)

 

Happy New Year!!

Hope everyone had a great holiday and safe holiday!

We are going to be starting a NEW Strength Cycle “Wendler 5/3/1.”

This will incorporate both the Strict Press and Box Squats!!

We will be doing this weekly over the next 6 weeks.  The first 4 weeks will be strength loading, 5th week will be a de-load week and the 6th week will be testing our gains!

Jim Wendler’s 5/3/1 is all about starting with moderate weights while progressing slowly and consistently. This extremely popular strength training program is based off of the rep schemes 5, 3, 1, as the name suggests. Throughout the routine you will work with percentages based off of your max, and strive to hit rep PR’s each workout.

The main movement stays the same and keeps strength in the program. This allows you to progress from week to week and actually get stronger, something lacking in about 99% of non-assisted bodybuilders’ routines.

Below is a link to Wendler’s website with blog postings.  This will help if you want a little more information towards the process.  Or you can speak with Keith, he has books on Wendler’ program you can ask to read.

https://www.jimwendler.com/search?q=5%2F3%2F1

 

Look forward to working with all of you and seeing our gains!!

Keith

Next 4 weeks we will be continuing our format of Thursday and Sundays!  However, This time we will be alternating different movements every other week to keep things progressive!

Upper Body WEEK 1 AND WEEK 3

8,6,4,8,6,4

A1 – Military Press

12-15reps

A2 – Ring row – wide pronated

2sets 10reps/each

B – Turkish getup

C – 2mins of Push-ups (AMRAP)

———————————————————-

LOWER BODY WEEK 1 AND WEEK 3

1 sets

10 + 7 + 5 reps (RP 15 secs)

A1 – Spartan

A2 – Hollow rock

8,6,4,8,6,4

B1 – High Bar Back Squat  2010

6reps each

B2 – B stance DL 3010

B3 – DB curl

—————————————————

UPPER BODY WEEK 2 AND WEEK 4

8,6,4,8,6,4

A1 – Floor Press 3010

6reps

A2 – Pull-up / leg assisted / hold 3010

3 sets

6reps

B1 – Incline DB press – neutral

8-10 reps

B2 – DB row 2010

—————————————————

LOWER BODY WEEK 2 AND WEEK 4

1:00 each

A1 – Side, Front, Side plank

Accumulate 1:30

A2 – L-sit

8,6,4,8,6,4

B1 – DL

8reps

B2 – DB Lunge

20reps

B3 – Weighted Deadbug

3sets

6reps

C – Chin up

** SWITCHING IT UP!!!

THURSDAY- UPPER BODY

SUNDAY- LOWER BODY

 

Phase 3, 4 weeks cycle

 

A series movement:

 

– 1 set equals 8 total reps, but in the 1 set we are combining 2 different tempos.

 

– The first 4 reps, we are utilizing very slow eccentrics –  5/01/0 – 5 seconds to lower the weight, then explode up.

 

– After 4 reps with the 5/0/1/0 tempo, it should feel as if you can almost do no more 5/01/0 tempo reps.

 

– Then you immediately continue with fast eccentric reps with a 2/0/1/0 tempo for 4 more reps which should be extremely hard!

 

– 4 reps with 5/0/1/0 tempo + 4 more reps immediately following with a 2/0/1/0 tempo. Fun times!

 

 

B series movement:

 

3 x 10/7/5

– This means in 1 set you will do 10 reps to failure, then rest for 10-15 seconds and continue with the same weight for another 7 reps. Then rest again for another 10-15 seconds before finally performing 5 more reps. This is 1 set!

 

– You will then rest for 75 seconds before moving to the B2) exercise, a Sumo RDL which also follows the same 10 / 7 / 5 method.

 

– You perform this exactly the same as the B1) exercise (as written above) to complete 1 set of the RDL. Rest 75 seconds again before going back and performing set 2 of the cyclist squat for another set.

 

– This phase has lots of reps and lots of sets. My advice is to add weight each set, so the final 2 sets are really hard. Enjoy this phase, it will lead to some amazing pumps

LOWER BODY (THURSDAY)

4 Sets (4-6 reps)+1 set (10-12 reps)

A1 – Barbell hip thrust – 1 & 1/4 reps / tempo 2210

A2 – Dumbbell Romanian DL w/band around hips – 10-12 reps / tempo 3010

 

4 sets (4-6 reps) +1 set (10-12)

B1 – Dumbbell Bulgarian split squat – tempo 6010/2010

B2 – low front loaded KB good morning to squat  – 15- 20 reps

3 sets

 

C – Barbell Lateral Split Squat – 15-20 reps – tempo 2110

 

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Starting On October 13th we will begin a Tempo Back Squat and Deadlift Program.  Each week we will alternate with  2 days of Back Squat and 1 Day of Deadlifts/ Then switch to 2 days of Deadlifts and 1 Day of Back Squats.

 

Why Tempo Work?

 

** dictate a specific time frame in which to perform the eccentric, isometric, and concentric phase of the squat and deadlift. Forcing a tempo on your squat/deadlift increases time under tension, places a higher demand on stability throughout the movement, and increases positional awareness of the hips and knees.

 

What are the Benefits??

 

We can’t wait to see the increases and benefits from this!

Upper day – Sunday

DB floor press or landline press

Flat dB Flye

Pull wide grip

Bent over bb row pronated

DB tricep extension

DB curl

Standing dB lateral raise

Core

 

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