What’s Happening in January

bestdamcrossfit January 2024

“In January, let go of the old; welcome in the new; and cherish the possibilities that lie ahead.”
~ Ernie J Zelinski

Happy New Year! And welcome to the Chimera Cycle. 2024 kicks off with a new “fire-breathing” cycle. Chimera was a monstrous fire-breathing hybrid creature in Greek mythology. This is the energy we are bringing as we prepare you to breathe fire for the CrossFit Open and Quarterfinals.

We will run the Chimera Cycle in two phases. Phase 1 of training will run from January 8th until February 25th. It will be 6 weeks of progressive training, then 1 deload week before Phase 2. The focus through this 7-week training block is to build athletes up to tackle the necessary skills for the Open as well as prime their engines to hit each Open workout to the best of their ability.

Phase 2 of training will run from February 26th until April 21st. It will be 7 weeks of progressive training, then 1 deload week prior to the CrossFit Quarterfinals. During this Phase we will complete both the Open & Quarterfinals.

The strength portion of the Chimera cycle will focus on the back squat, bench press, strict press, and deadlift. We’re utilizing a 5-3-1 progression format. With the aim of targeting and testing your 5-rep Max. Building our global strength and increasing time under tension, bulletproofs the body, increases metabolism, and provides a potent stimulus for increased neuromuscular efficiency and mechanics.

The conditioning portion of the Chimera Cycle will focus on an added bias toward workouts in the time domain of 8-15 minutes, which is where the majority of Open workouts tend to target. These workouts will have added complexity and challenges as the workout progresses. This means more weight ladders, or higher skill gymnastics movements towards the end of a workout.

The gymnastics portion of the Chimera Cycle will focus on progressions for movements that tend to pop up and create bottlenecks in the Open workouts. These are generally high skill movements or larger volume pieces of high skill gymnastics like Chest to Bar Pull-ups, Handstand Push-ups, Handstand Walks, Toes-to-Bar, and both Ring and Bar Muscle-Ups.

We will be hosting a gymnastics skill workshop for those who want to focus some additional time and effort into fine tuning those gymnastics movements. The workshop will take place on Saturday, January 20th @ 1PM.

PRVN programming includes strength building, metabolic conditioning, accessory work, warm-ups and cool-downs and a variety of scaling options for your elite competitors, athletes levels 1-3, Masters 55+, and travel/hotel variations. There’s something for everyone!

We’re shaking things up at BDCF with our all-new Social Hour! Instead of the usual Friday 6pm class, we’re encouraging a bit of friendly mingling. Come join us from 6pm-7pm at Boulder Dam Brewing Co. (543 Nevada Way) for some downtime. No need to spend on food or drinks, just enjoy the company! It’s a fantastic chance to chat with your coaches and peers in a relaxed setting and immerse yourself in the CrossFit community spirit. If you fancy a tipple, there are drink specials from 6pm-7pm, with $2.00 off all beer, wine, and sangria.

What to expect:

We just finished our first week of January and the transition week between cycles. Chimera Cycle begins Monday, Jan 8th.

• Strength/weightlifting – 5-rep back squat, bench press, strict press, and deadlift.

• Weekly workouts with a focus on targeting a wide array of conditioning pieces, with a focus on the 8-15 min time domain.

• Gymnastics Workshop, Saturday Jan 20th @ 1pm.

• Saturday Partner WODs with partner and team workouts.

• Family “Happy Healthy Heart” WOD, Saturday, January 27th, 10:30-11:30AM

• Monthly Fitness Challenge – January Activities Calendar.

Winter Class Schedule:

M-F 5AM, 6AM, 7AM, 8AM, 9:30AM morning classes
M-TH 3PM, 4PM, 5PM and 6PM afternoon classes
FRI 3PM, 4PM, and 5PM.
Saturdays 9AM FREE Partner WOD.
Sundays – Closed.

Drop In Class Rates – $10.

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