Hey CFU,

Remember today is the start to CFU strength program.  This program will work upon itself to create a strong strength base while increasing power and speed.   If you miss a SWOD,  you can make it up other “rest” days, but you cannot complete the wod that goes with it. You will need to follow CFU’s normal wod for that day.  Try and plan accordingly.  This first week or so you should be setting your 5RM for a number of movements.  You will need these for future lifts.  Make sure you are eating well, and getting the sleep you need to train with these heavy loads.   Let us know what you think of the lifts and when you set new PR’s.   There will be space on one of the white boards to place your weights for the week so you can see what others are accomplishing as well.  

For those of you that are not doing this specific program, the CFU SWOD program will be killer as well.  Work on form, speed, and full ROM.  This is not a lesser program at all and new PR’s will be set.  Everyone will be doing the same WOD, so it should be fun to see all the friendly competition.

Get stronger

CFU,

Do not forget about the strength program starting next week.  You need to start this program at the start, as it builds upon itself and class. 

For those of you who are doing the program you will need to be completed with lift BEFORE the WOD starts.  So get in get warm and get lifting.  Below is a percentage chart with percent and reps to follow to work you into your working loads.  I like this chart a lot and use it frequently.  It can be used for any lift. Just follow the percent and rest periods.  Insert your own goal for that day to get weight.

When loading into working weight you need to have some idea of where you want to end.  Also, you will only have one good attempt at a 5 rep max (RM), so loading is very important to get to proper weight while keeping reps low.  You only really have about 2 attempts at a 3RM before failure/form issues, so same issue with rep count. 

So..... For an example, you are trying for a 3RM deadlift. What's your Goal? Do you know your last 1RM? If you know your 1RM use the chart on the wall and find what your 3RM should be around.  Then follow the following based on that number.  Rest should be while you load the weight for next percent.

example:
3RM Deadlift, Goal 435, total rest time 16 min

Percent of Goal      Reps      Weight (example) Rest
60%                       4            260 lbs                   30 sec
65%                       3            280 lbs                   1 min
70%                       3            305 lbs                   90 sec
75%                       2            325 lbs                   2 min
80%                       2            350 lbs                   2.5 min
85%                       1            370 lbs                   2.5 min
90%                       1            395 lbs                   3 min
95%                       1            420 lbs                   3 min
MAX                     3            435 lbs

This is a good way to load into heavy weight, go off what your goal for that day is, not your 1RM. 

Looking forward to seeing some new PR's. 

Get Stronger.

Hey CFU,

I am really sorry I have not been posting anything.  I have been super busy with my own work, the gym, and other issues.  However, we (CFU) have some news for you. 

We will now be offering a more focused strength program for those of you that are looking to make gains in strength, power, speed, and general preparation for CF Games.

This program is for those of you who we feel can work safely in an independent role and have demonstrated an understanding of the lifts and form in class.   We will be giving each participant the lifts for the month so you can see how they build on each other.  These have been designed to work with the daily WOD in class.  So this is not an open gym.  You must follow the program given. You can either do these lifts before (recommended) class or after class, whatever fits in your schedule.  Also, we want you to take this seriously, so if you have not been keeping track of your lifts please start.  If you ask a question we want to be able to help and it is hard to help if you are unable to produce what your last 5RM for back squat was, as an example.  

This will begin Tuesday May 29th.  It will run through the summer.  There are 3 lifts a week (Monday, Tuesday, and Thursday).  Please take the rest days seriously.  Saturday will normally be a competition day (games WOD, Hero, Old School Girl, etc.) for everyone. 

For those of you that are not at the point where either you don’t feel comfortable or we don’t feel comfortable with you lifting independently, we will still have a killer SWOD for you and it will get you stronger.  This program is just a little extra for those that need another level to push them.  

I know there will be some kinks to work out, but if your interested come talk to Nate, Tyler, or myself.  Also, as this program is designed to help the more advance athletes, you will see coaches implement this program into their training.  We will practice what we preach.

Hope you find this useful.  We love feedback, good or bad, so please let us know what is working or what is not.  

Get stronger.