Category Archives: Power WODs

[google-drive-embed url=”https://docs.google.com/document/d/1N2YNvHBtkpB6U_CB5WRNJjfEGn66Z3FMUyRrn-RkRGo/edit?usp=drivesdk” title=”Strength & Conditioning Week 5″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/1N2YNvHBtkpB6U_CB5WRNJjfEGn66Z3FMUyRrn-RkRGo/preview” title=”Strength & Conditioning Week 5″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”400″ style=”embed”]

This week is a deload. Monday and Tuesday in particular should be a breath of fresh air. Wednesday is normal. Thursday is a “not quite balls to the wall” conditioning piece. Friday is a tough lifting day, and then there’s Thunderdome Saturday which should be a lot of fun. For Thunderdome we’re going to doContinue reading “Strength and Conditioning Week 4 Deload”

[google-drive-embed url=”https://docs.google.com/document/d/1qmLhOfyDluLNQ3wEdAPsj8vwivlpVwZXlott6BieSVA/edit?usp=drivesdk” title=”Strength & Conditioning Week 3″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/1qmLhOfyDluLNQ3wEdAPsj8vwivlpVwZXlott6BieSVA/preview” title=”Strength & Conditioning Week 3″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”400″ style=”embed”]

[google-drive-embed url=”https://docs.google.com/document/d/1wkqHFpUqhBoQ8ZOCzHIa25lUx9pAeU-1k8TH4Bp7ELs/edit?usp=drivesdk” title=”Strength & Conditioning Week 2″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/1wkqHFpUqhBoQ8ZOCzHIa25lUx9pAeU-1k8TH4Bp7ELs/preview” title=”Strength & Conditioning Week 2″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”400″ style=”embed”]

Some features in this mesocycle: Squatting on Mondays during the regular CFI classes. It’s a 14-week squat cycle I programmed and used for the regular classes in late summer/early fall last year. It showed great results. Pressing cycle on Wednesdays during the regular CFI class. This is a 7-week overhead pressing cycle I programmed. AfterContinue reading “Strength and Conditioning Week 1”

[google-drive-embed url=”https://docs.google.com/document/d/1cnKLdlNV7kq0CYrA1V7LmADr9oPh8nNCLkvsIRK7lvY/edit?usp=drivesdk” title=”Speed Week 3″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/1cnKLdlNV7kq0CYrA1V7LmADr9oPh8nNCLkvsIRK7lvY/preview” title=”Speed Week 3″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”400″ style=”embed”]

[google-drive-embed url=”https://docs.google.com/document/d/1xTe9jH3E0WBiiYzBF7hQ1BDR8Rlx_m0aVnEP0DiAZ4I/edit?usp=drivesdk” title=”Speed Week 2″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/1xTe9jH3E0WBiiYzBF7hQ1BDR8Rlx_m0aVnEP0DiAZ4I/preview” title=”Speed Week 2″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”400″ style=”embed”]

[google-drive-embed url=”https://docs.google.com/document/d/1TxVrzTzVLp8BMtzG2oCYNeQZELNYHa6Bvy9Qrm5o2CI/edit?usp=drivesdk” title=”Speed Week 1″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/1TxVrzTzVLp8BMtzG2oCYNeQZELNYHa6Bvy9Qrm5o2CI/preview” title=”Speed Week 1″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”400″ style=”embed”]

We’ve got some new toys. CrossFit Kennesaw was getting rid of their kegs, so we acquired three of them. Chad was nice enough to bring them back from Georgia for us, and treated himself to the first ever CFI keg stand. Right now they are weighted with water and weigh 75, 85, and 100 lbs.Continue reading “Power Week 5”

I tried to create a challenging training week coming off our deload week and the Absolute Open. It is a little shoulder intensive. Listen to your body as the week progresses and don’t be afraid to substitute a movement if you need to. [google-drive-embed url=”https://docs.google.com/document/d/1XfDRcKXvFYGBeqCppEETl_8BsMYzgkKCqib41TuKhc0/edit?usp=drivesdk” title=”Power Week 4 v2″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/1XfDRcKXvFYGBeqCppEETl_8BsMYzgkKCqib41TuKhc0/preview” title=”PowerContinue reading “Power Week 4”