MONTHLY NEWS

MAY issue 

What a month April was! Our main focus was building to the Oly 1-Rep re-tests. The tail end of the Oly Cycle saw some heavy complexes AND some barbell heavy workouts and Benchmarks that highlighted all the Oly Work we have been practicing!

 

The end of the month finished off with some HUGE highlights, the main being the retest of the 1-Rep Heavy Snatch and Clean and Jerk. All the work we put in over the past 8 weeks paid dividends and they came out the other side looking strong and hopefully gaining a greater understanding for the Oly lifts.

 

We also saw some barbell heavy Benchmarks such as Ava, Cloudkicker, and an all time fan favorite: D.T. The final week of April we had "off" from any heavy lifting to give everyone’s CNS time to recover because come 5/2 we will be diving into our new strength cycle! Let’s switch gears and talk about this new cycle and everything else May has in store for us!

 

As we transition into May we start off with our new strength cycle: the Wendler 5-3-1! For those new or experienced with Wendler, all should get excited to experience the strength gains that this simple and effective cycle brings to the table! We will be working up to a heavy 1-Rep Deadlift, Back Squat, and Bench Press! We will also see 2 ab finishers per week continue to build the strong core that we need for these heavy lifts!

 

On top of starting our Wendler Cycle we have another HUGE Benchmark workout to tackle this month…Murph! To help prep everyone we will be adding some extra credit Murph prep that can be done outside of class. This will involve a split day of conditioning and bodyweight movements and a day that combines the two to get accustomed to the volume. We will also be programming at least one workout per week leading up to Murph that will have higher volume running or bodyweight movements.

 

To round out the month we have a few retests: Punch Out and California Love, but we will also see a "remixed" version of the workout called "California Dreamin" so keep an eye out for a fun change! This is going to be a jam packed month so hold on and strap in for the ride!     

 

May/June Strength Cycle

 

• Week 1 (5/2-5/8) - Heavy 1-Rep Tests (Use 90% as Training Max)

• Week 2 (5/9-5/15) - 1x5 @65% - 75% - 85%

• Week 3 (5/16-5/22) - 1x3 @70% - 80% - 90%

• Week 4 (5/23-5/29) - 1x5 @75% - 1x3 @85% - 1x1+ @95%

• Week 5 (5/30-6/5) - 1x5 @65% - 75% - 85% (Increase Training Max)

• Week 6 (6/6-6/12) - 1x3 @70% - 80% - 90% (Add 5-10lbs)

• Week 7 (6/13-6/19) - 1x5 @75% - 1x3 @85% - 1x1+ @95%

• Week 8 (6/20-6/26) - 1x5 @40% - 1x5 @50% - 1x5 @60%

• Week 9 (6/27-7/3) - Heavy 1-Rep Retests

Fine tuning your nutrition can be hard, doing it alone even harder. Would having someone in your corner for 4 weeks giving you accountability and guidance help? Our coaches are here to help. Click the link below and sign up!

 
Hands on Nutrition Challenge

Athlete Spotlight 

      Lori Gordan 

 

Tell us a little about yourself and how you joined CrossFit Armada: 

 

The summer of 2016 my husband Tim, daughter Bailee and I were looking for a gym for Bailee to join to prepare her for the physical agility part of her Fire Academy Training at San Jacinto College the fall. Tim and Bailee drove by CrossFit Armada and decided to stop. They met Valeria “Val” Montgomery. With her explanation of what Crossfit entailed as the three of us had no prior experience with Crossfit and her welcoming friendly demeanor, Tim and Bailee decided that Armada would be a great place to try out. Bailee started that July, Tim started next in August and I started in September. The rest is history.

 

 

What do you enjoy  the most about our community

 

The camaraderie of events such as Friday Night Lights along with the encouragement that everyone gives each other.

 

What goals and accomplishments have you achieved since joining and what is your next goal to tackle?

 

Health wise, Physically and mentally. I have been able to climb a rope, flip a tire and lift an atlas stone.

My next goal will be to be able to string 30 double- unders together.

 

 

What would you say to someone thinking about joining Crossfit and why they should try out CrossFit Armada

 

I would say that if you are concerned that Crossfit is just for elite physically fit athletes not to worry. Crossfit is for everyone and can be adapted to anyones fitness level. The programming can even be adjusted if you are recovering from an injury. CrossFit Armada is a great place to join because the coaches will make sure all your personal adjustments are met. You will get a great workout and stay on track to improve your physical and mental health in a positive friendly environment.

 

 

 

Lori is always one of the hardest working athletes in her class. No matter what the task at hand is she works hard to improve every time she comes in. And when it is time for the clock to start you best believe she is going to give it all she's got. I admire her hustle and her ambition to always walk out better than she walked in. 

April brought in some new faces! We would like to welcome the following athletes to our community:

 

Isidro Balderas - Lisa Dominguez - Courtney Fato - Ria Jitman-Foster - Nancy Moncada  Blake Milnes - Evelin McClellan - Lee Ann Kincaid-Wood

 

Welcome to our community and we hope that you are enjoying your classes! 

 

 

 

Everyone knows that our life line is member referrals. Our small business is growing because of referrals from clients like you. We thank you for your thoughtfulness in passing on our name!  We appreciate every page share, every post like and social media tagging. You sharing our name has brought us new and potential members in whom we get to hopefully make an impact on. We want you to know we thank and appreciate you! We promise to provide them with the same great quality and service!

 

Thank you again and we hope you continue to help us grow

If we are missing your info please email us to update our records

Make sure you are staying up to date with our community by following us on Facebook and Instagram! Make sure to join our FB private blog if you have not done so! 

🗣We are still looking to build our team! If you or someone you know is interested in joining our intern team now is the perfect time! Internal members will have a jump start on our community aspect and coaching standards. Email us to find out more on our internship program. 

admin@crossfitarmada.com 

 

6009 Cottonwood Street, Pearland, TX, 77584
(832) 866-3864

www.crossfitarmada.com  
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