The last month of 2019’s first 5-month cycle is here.
It feels quite emotional to be coming to the end of this journey but we need to put these newly sculpted muscles to good use by moving onto strength in the next cycle.
In the meantime, June will balance out the huge pecs you grew in May by putting a big rump on your behind for the grand finale. (Biceps also feature prominently. Obvs).
If you have been consistent over these last five months you will be Ibiza ready by the end of this phase.
This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!
It’s here, time to sling some tin and ring that bell until the cows walk through the front door. We’ve primed the lifts ready for our 1RM / 5RM. If you missed it, our instructors will guide you through the correct repetition range that you should be aiming for!
Weekly training schedule:
Monday: Lower body with a work rest component in the WOD that will build week on week in difficulty.
Tuesday: Upper body with Bodyweight dominated WOD 10-15 mins in length.
Wednesday: Strength-based energy systems. We’ll be aiming to get warm 0:00-15:00 then have 20:00-40:00 mins of work to get through.
Thursday: CrossFit Gymnastics – Now with beginners and advanced components with Jenna and Anthony Masters
Friday: Upper body with set workloads to achieve in a time period
Saturday: Team and Partner workouts grab a partner and suffer together
Sunday: testing workouts and names WODs.
When we see testing of strength, some should choose wisely, staying within our means and experience (in the gym).
1RM (the amount you can lift for one repetition or 100% effort) is not the best test for a new member hence you will see a 5RM test next to it. As a newer trainee, it would be wise to stick to the 5s. The biggest kept secret to getting strong or fit for that matter is that consistency is key. Overcooking it on the 1RM testing is a great way to interrupt the flow of training. So let’s keep the lid on the cookie jars, just for now. Come the last week in the month we will blow the lid clean off and see what you have got.
Let’s get stuck in and reap the rewards. Remember, consistency is key.
This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!
The teams and dates for the class competition are listed below.
Since I have had to pair up some people myself, and allocate two dates for completion (due to the high number of teams), this is not set in stone. Feel free to change partner (politely) or swap dates with another team (you can do this between yourselves or I can help). Equally, if you do not want to participate, you are welcome to continue with this month’s strength programme instead. No pressure x
