Nah… don’t worry it’s not BUD/S, so you won’t need expensive hair care products, but this week at CFW is going to be painfully exhausting.  The workouts are going to be intense and high volume.  We are intentionally going to push you right up to the edge of over-training, and for some well into it.  If you give this week a full effort, you will feel tired by Wednesday as your growth hormone production will be suppressed.  You will be mentally crushed and uncoordinated by Friday because your testosterone will be less than that of a 9 year old girl.  On Saturday, you will want to sleep instead of getting into the gym because your body will be inflamed, your cortisol levels will be through the roof, your joints will ache, and your muscles will be sore.

If you do this week’s workouts as posted, it will be the toughest physical training most of you have ever put yourself through.  Every workout will be exhausting.  We will even post a workout on Wednesday.  It will be technically simple so you can come in and do it during the open gym hours.  This week is the one time we are actually encouraging you to do two-a-days.  That’s right, do our workout twice in one day.  Optimally, you would complete each iteration 4-6 hours apart.  But if before and after work is what you can do, you have our blessing.

This probably sounds very counter to everything we preach about rest and careful programming.  Don’t worry, this technique of training to exhaustion has its benefits.  The rebound you will experience in the days following this week will provide a boost in the aforementioned hormones.  It is a “break down, then rebuild” type strategy.  The first few workouts of next week with be easy and allow you to recover fully.

Obviously, the need to eat correctly and supplement will not diminish.  Continue to consume 1-1.5 grams of protein per pound of body weight and plenty of clean fats (avocado, nuts, and nut oils) and carbs (green veggies and berries).  Take BCAAs during and after your workout (1/4 of body weight in grams is optimal).  Ensure your EPA/DHA, D3, and Magnesium intake is also on par.

As with any training at CFW / WSC, the number one rule is DO NOT GET HURT.  So be mindful and do not push through an injury.  This program will undoubtedly exacerbate any nagging bump or bruise you have.

Enjoy the coming pain.

Clair powers through sledgehammer swings in a little bit of Saturday afternoon fun.

Complete as many reps as possible in 4 rounds of…
1 minute Deadlift (315lbs/185lbs)
Rest 30 seconds
1 minute Push Press (135lbs/95lbs)
Rest 30 seconds
1 minute GHD Sit Up
Rest 30 seconds
1 minute Dead Hang Pull Up
Rest 30 seconds

*If you can only do 1 repetition with the Rx’ed weight during the one minute period, so be it.  The load is more important than the repetitions.

19 thoughts on “Hell Week

  1. Hodge says:

    why must I be away when my favorite style of training commences. Thanks T!!!!!
    “Only those willing to risk going too far can find out how far they can go” – T.S.Elliot

  2. Albert Steed says:

    Working out next to Gene is both intimidating and inspiring at the same time. Way to crush that today man. Looking forward to the rest of this week and then going into hibernation over the weekend.

  3. Gene says:

    Albert – you kept me motivated man.
    Nate – Happy Birthday man.
    Mike – Thanks for telling me to pick it up one more time. Mornings are rough.

  4. t. says:

    Hugs and kisses all around? You guys are too cute. So tomorrow is MMA day for the morning crew… bring your mouth guard. ha.

    “When things look bad and it looks like you’re not gonna make it, then you gotta get mean. I mean plumb, mad-dog mean. ‘Cause if you lose your head and you give up then you neither live nor win. That’s just the way it is.”

    First to post (without Google’ing it! – be honest.) who that quote is by gets a CFW Tshirt and free swing at Josh tomorrow morning.

  5. Andrew says:

    Always been partial to The Good, the Bad, and the Ugly.

    “You see, in this world there’s two kinds of people, my friend: Those with loaded guns, and those who dig. You dig.”

  6. Tanner says:

    Sorry to interrupt the awesomeness that is Clint Eastwood, but the 6 pm class was rockin tonight with 16 people. You all must love pain! Great work to all of you, you make my job so much fun!

  7. Allie says:

    Thanks for your help and encouragement Tanner. Tonight was tough but it’s always enjoyable in CFW’s environment with everybody pushing each other on. Y’all rock

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