Time for a new cycle!


Coach Michael | 01/05/2020 | 6

Hey Friends, now that 2020 has arrived we are ready to kick off our new training cycle. Our focus for the next 10 weeks is to get stronger by working on three lifts that really define strength and power output; the Back Squat, the Strict Press, and the Deadlift.

To do this, we are going to find our One Rep Maximum for each of these lifts and then use that number to define weights used for workouts over the next several weeks. This is the premise for the strength building focus; work from lighter weights with higher rep schemes to dial in the movement and over time increase weight while decreasing reps. At the end of the cycle, we will retest our One Rep Maximum for each and see how much stronger we’ve gotten!

So, the important parts are to come in and establish your baseline. Once you have it, log it down on the progress board so you know what it is. Then, put in the work over the next several weeks and you will get what you came for.

Next, we have created a new Instagram account @CFSVWhiteBoard on which we will post a pictures of the daily scores. This will also push to the CFSV FaceBook page if you do not have an IG account. This will provide us with the data to track progress and ensure the programming is working to help you.

If any of you use the Beyond The Whiteboard app or website to track workouts, join the CrossFit Somerville gym group and we will plan the workouts there so you can have an easier time logging your information.

Finally, this is a great time to come up with new goals for 2020! You may have noticed we cleaned off the goals board. Now is the time to reflect on the progress you made last year and fill that board up with new goals! Always remember that your coaches are around to help and Happy new cycle!!


6 comments for “Time for a new cycle!

  1. JoshMc says:

    Str on the Backsquat: 210# (PR vs. 205# but seems like I have a bit more in me)

    WoD: Annie. 7:57 Rx. Back and forth battle with Dr. Seaton who clocked in a couple seconds/situps ahead of me. Good times!

  2. BenB says:

    STR: 245# (prob have another 10-15# if knee is healthy)
    WoD: 7:59 Rx

  3. DANIEL S. says:

    STR: 275# – JT gave me an β€œeasy” on the board.

    WoD: 7:55 Rx. Definitely back and forth with Josh. I was chasing early. The back and forth is great motivation. Cheers!

  4. Nadav says:

    STR: 205# (failed at 215#)
    WOD: 8:56 @ double singles and sit ups

  5. Jon says:

    Str: 225# – tweaked my back at 245#, but had plenty of fuel left in the tank
    WoD: 10:19 Rx

    Not sure what to make of the tweaky back thing. These felt like some of the best squats I’d ever done up until the point of things going sideways. This also seems to Just Happenβ„’ every six months or so, so who knows.

  6. Heather J says:

    Strength: 240# (Although with possibly shady depth)

    WOD: 8:49 w/ double singles

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