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Testing complete and the results speak for themselves!!!!! We will continue the strength program in the new year.

After a very successful testing period we will mix things up a little over the Xmas/New years period. We will commence the strength cycle again early in January. The strength cycle over Xmas will be similar to the previous strength program that provided outstanding results however more simplified/basic

We will also place more of an emphasis on strict movements especially within the gymnastic domain.

December/holiday period should not see a reduce in training frequency as you want to maintain the progress and handwork you have achievements over the previous few months.

We move onto our first week of testing after completing 2 cycles of the current strength program.

Testing will be performed over 2 weeks

Reminder this Saturday we have the CFC In House Competition.

The ground floor gym space will be closed from 12pm Friday as we set up for the comp. Upstairs will be open as usual

THE CFC IN HOUSE COMP IS FAST APPROACHING 🙂 IF you haven’t registered now is the time to secure yourself in the comp. Rego is closing in a few days. Click on the link below to register

Individual (I will partner you up with someone similar fitness level) 

Team (Already have your team sorted) 

We move into deload week this week with a focus on lower percentages and accessory movements within our strength components.

We move onto the 3rd Week of the strength cycle and we take on both Emily and Sarah member of the month WOD

New Strength Program:

We are going to trial a new strength program to change things up a little and bring some more volume to our strength base line. It is not too different from the previous wendler strength program, as with all strength programs we will still have progressive overload and will also based off our 1RM

As mentioned there will be more volume and set rest of 2min max (ideally)

Each set has a guide of approx 4 rep range. This is to allow for strength development over the 4 weeks+ and hopefully have athletes move into the high side of the rep range as the strength develops. This rep range will also allow for ‘good and bad’ lifting days. On days when your just not feeling it you will approach the set at the lower rep range and on good days push toward the higher rep rang.

Also as your strength develops over the weeks its expected you move more toward the higher range.

We will re test in approx 3 months

As we come into colour week soon we will be altering the strength slightly this week and will not follow the standard Wendler cycle.

We kick off this week with deload and a special WOD in memory of Zoe a well respected member and coach of the crossfit community.