Big Saturday WOD as we celebrate 15 years of CFC. WOD will kick off at 11am followed by Movember BBQ and drinks. Then later we all head over the the bowlsy (upstairs function area) to kick off the birthday celebrations!!!!
We are now entering our Transition Week before getting into the next cycle. We will have full details on the next cycle up here shortly and develop a good outline and writeup to keep you all updated on the ins and outs of how we will tackle our goals and focuses going into the New Year and transitioning into our Open Prep Phase. This week we have some fun baseline tests that we have created to create a uniform testing protocol to hit year to year that are PRVN specific, that are sure to test you and allow you to have some fun in this week leading into our next cycle. A note that a lot of these tests will give us good benchmarks that specifically target the styles and stimulus that we would see in the Open, so that is the focus and goal of these sessions.
In the States it is Thanksgiving Week, so we will be tackling “Thanksgiving with the Girls” as a fun holiday WOD with a little twist that allows it to be even more like a mixture of the Girls workouts. The adjustment was made to create a touch more of a challenge, a little more specificity to the actual “Girl” workouts and allow athletes of all abilities to tackle this on Thanksgiving and have some fun with it.
Due to the fact that this is a transition week, we don’t have a true strength focus and this week is more geared towards fun full body conditioning sessions and a good little mix of capacity work and well rounded training that will lead us into Week 1 of the next cycle. Our next cycle will be 2 blocks, with 1 deload block in between. The second block is a 5 week block, followed by a deload week leading into the first week of the Open (estimated Open Week 1).
Weightlifting / Strength:
- Tuesday: 1RM Clean and Jerk
- Friday: 3RM Overhead Squat
Gymnastics Skill / Strength Development:
- Monday: Bar Muscle-Ups
- Friday: Toe to Bar + Wall Walk Combo
- Saturday: Volume Pull-Ups
Specific Metcon Focus Points:
- Tuesday: “PRVN Strong”
- Wednesday: “PRVN Baseline”
- Thursday: “Thanksgiving with the Girls”
- Friday: “PRVN Cyclical”
- Saturday: Hero WOD “Roy
