There is one quality which one must possess to win, and that is definiteness of purpose, the knowledge of what one wants, and a burning desire to possess it. – Napoleon Hill 


Saturday marked the end of our “Hybrid Mesocycle.”  The cycle itself was a great success. We saw increases across the board in both lifts and met-cons. Many of you increased your 5 RM on the lifts by 20 lbs or more and decreased your time on the met-cons by full minutes- a heck of an improvement in a mere 5 weeks!  The lifts in the past cycle were primarily slow lifts; today we begin a cycle based on power and agility. To put it simply, we are going to move ourselves and weight FAST for the next 4 weeks.

This cycle will focus on powerful movements with force generated through the hips and extended to the extremities; movements like box jumps, kettlebell swings, wall balls, and of course all variations of the Olympic lifts will be included.  We will also include lateral movements with fast changes in direction.  As with the last cycle we ask that you keep track of the loads and times in your workouts.  We ask this for two reasons: number one is so that you can see definitively that you are improving week to week. Number two is so you can accurately determine the load to use each week.

Give your best throughout this upcoming cycle and you will undoubtedly see the same increases in results by the end. Today we test your strength in the snatch and clean & jerk. Go as heavy as your form will allow; a heavy single is not necessarily a 1 RM and proper technique is paramount. Our instructors are well trained to ensure your safety. Have fun and get after it!


Another of our newest members, Ian, overhead squats in “Nancy” on Saturday. Welcome to Ian and his wife Rebekah!


Clean and Jerk
*Work up to a heavy single in each

AMRAP in 10 minutes of…
3 Hang Snatch* (135/85)
1 Dead Hang Pull-up
* Do not drop the bar in between reps

Olympic Weightlifting
Class at 7pm

7 thoughts on “Power and Agility Cycle

  1. Casey says:

    CFW thanks for all of the instruction, motivation and support the past few months. Already seeing huge improvements, even great gains in the mesocycle. Wish I could be there for the start of this cycle but can’t wait to be back to join you in August !

  2. t. says:

    Unless specifically stated receive in the power, it is a full lift.

    In the case of a mid weight metcon like this one, it is ok to receive the bar where the lifter can. But only if the lifter has not developed the skill the receive the barbell below parallel. In other words, don’t just power snatch for the sake of speed.

    Besides… 10 minutes of 3 x hang power snatch at 135lbs would require quite the output.

  3. Whitney says:

    What an awesome day at CFW! I felt so strong today (OK, I am back from 2 weeks off) and loved being able to snatch 85lbs! Thanks for such great programming. I loved seeing the improvement in myself from the last cycle but since agility is not my strongest asset I am really looking forward to the improvement with this cycle. I love walking out of there feeling so strong. You guys rock. And a certain off duty instructor who helped Barbara and I with our form, you are tha bomb. Typical CFW for someone to be so nice! AND don’t forget Aces for Orphans on July 27th and 28th. A charity doubles tennis tournament at Empie Park. Go to the Children at Heart Adoption Agency web site for a registration form if there are non left at CFW. Or ask me for one, I have them in my car.

  4. Meagan says:

    Great job to everyone this morning. You all did a super job. Try not to get too frustrated with these lifts…you will become more comfortable under the bar with time. Great job.

    Welcome Ian and Becky. You two are doing great.

Comments are closed.