January 2024
Announcements
You’ve still got a couple of days to sign up for the Whole Life Challenge! Want to kickstart your 2024 Nutrition? This is the game for you! Keep your points by following the nutrition plan, earn more points for consistency, and see results in a short 6 weeks!
Cost- $59
Start date- 20 January, 6 weeks of fun!
We will take an InBody scan and conduct a WLC workout before and after the challenge to see our successes. the best improvements in both categories will earn a prize!
From the Desk of the Gorilla
Well fam, we are a couple weeks deep in ’24 and the weather is already working to sway us from our goals. Fortunately, Ole Man Winter doesn’t know who he is messin with. Using this week’s break in normal rigor of routine for some extra mobility, rest, and a little decluttering of things.
de·clut·ter: /ˌdēˈklədər/ verb
remove unnecessary items from (an untidy or overcrowded place).
“There’s no better time to declutter your home”
Some of that is physical (I’m currently flushing the unwanted garbage from the attic) and some of it is mental. The Whole Life Challenge is decluttering the nutrition a bit for me, and each January it’s become a nice little jolt to the system. As it relates to fitness “sound mind/sound body”, amirite? Keep that same energy as it relates to the gym. Keep that hour of your day as priority and focus, “this hour shall not be infringed upon” and we will do the same.
TLDR: De-clutter, Re-focus, 2024, Dominate on 3! (That’s for you Coach Saban).
-Steve
Notes From the Programmer
Howdy, guys.
Thought I’d take a minute to outline the coming/current cycle. As you well know, we’ve been experiencing a little bit of a shake up with the elements. Roads are frozen, streets are slick, but the gains-train keeps on a-rollin’. We are nearing the Open, so athletes will get touches on movements, time domains, and structures that will prepare the body for the rigors of those three weeks. However, strength is our strength… it’s here to stay.
Mondays are a time for Squats. Expect the first few weeks to be 4-5 sets of 5 with a joker set for those keen on a little extra volume. From there the reps and sets will decrease to allow for the addition of some poundage. The joker sets will continue throughout, but the cap on reps will decrease. While we still want to challenge your body to grind through and grow, we will aim to recover enough to push the loading the following week. Along with these Squat days, we will add in some accessories for the lower body. Expect Lunges, hamstrings, Thrusters, Wall Balls, and Biking to be mainstays of the cycle.
Tuesdays will feature AMRAPS, EMOMs, and For Time workouts aimed at preparing the engine and musculature for the Open. Bodyweight, gymnastic, and dumbbell movements will remain a staple. Machines for calories will play a prominent role as well.
Wednesdays we will focusing on Clean cycling both in the “strength” component and the conditioning. Expect to see some touch-and-go Power Cleans in the first element, paired with partner or individual couplets and triplets for conditioning.
Thursdays will be a chance to work on skills such as Muscle-Ups, Crossover Singles, and Handstands. This will continue to allow athletes to shore up holes in their positions and stability as we near the open. Some days will be strictly for engine/flow work, but only on weeks where the body may be particularly thrashed and bashed.
Friday! We will bounce back and forth between some home-cooked “Open style” workouts as well as adjusted metcons from the Opens of years gone by. Additionally, some moderate barbell work and some heavy lifts will persist, since, as the years have gone on, the ability to move a tough load has only served to benefit Open performance. Expect to see some partner work here and there, everything’s better with a friend!
Saturdays will feature some type of strict upper body pressing or pulling to work on our strength. This will be accompanied by some sandbag cleans, holds and carries. But really, who knows what you might see. They’re Saturdays… show up and sling some sh*t around with your pals.
Lastly, I just want to thank you all for trusting in us for all this time. This place wouldn’t be worth a damn without all the wonderful people who choose to grace CFI with their presence and energy. Can’t wait to see where the next year takes us.
With love as always,
WT and the CFI Crew –