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FIVE, THREE, ONE, GAINS!Strength and muscle building are two important aspects of fitness that many people strive to improve. While there are many different training programs out there, one that has gained popularity in recent years is the Wendler Strength Cycle. WHAT IS THE WENDLER STRENGTH CYCLE?The Wendler Strength Cycle is a training program designed by Jim Wendler, a former powerlifter and strength coach. It is based on the principles of progressive overload, which means gradually increasing the weight lifted over time to build strength and muscle. The program is typically done over a 12-week cycle, but it can be condensed to 6-weeks. WHY IS THE WENDLER STRENGTH CYCLE EFFECTIVE?Progressive Overload: The program is designed to gradually increase the weight lifted over time. This means that the muscles are constantly challenged and forced to adapt, leading to strength and muscle gains. Variation: The program focuses on three to four main...
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Chloe grew up in Phoenixville with a family who was always on the move, whether it be hiking with their dogs, playing tennis or pickeball, golfing, or traveling. She first joined CrossFit at 17 years old alongside her parents, in hopes that the workouts would improve her high school cheerleading and lacrosse playing. Once at Penn State, she very briefly joined the PSU CrossFit Club, but eventually switched gears and found a love of kickboxing, which she continued until graduation. In D.C. after undergrad, Chloe finally made her way back to CrossFit and hasn’t looked back! She has since moved back to PA, and eventually to Conshohocken, for law school at Villanova. Chloe joined CFC in the fall of 2021 and credits her improvement and growth over the last year and a half to the gym’s true sense of community. She shows up to 5:45, 7am, noon and 4:30pm but...
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Looking Back on March, we had a ton going on. We wrapped up the Open, had the quarter final workouts and hosted several events too. That month literally flew by. Last weekend Coach Nick hosted the 2nd “Ruck” event of the season. These things have been successful and a lot of fun, so stay tuned for our May event details coming soon. Still to come later this week is our Member of the Month workout for Nick G, in case you missed that memo, here are the details on his custom workout as well as Nick’s CrossFit story! April Programming Focus We hinted at this in our March newsletter, but since March ends up being a weird month transitioning out of the Open, its hard to get a ton of focused traction – but now we’re back baby!! The next 3 months are going to be centered around building a...
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Nick grew up in Blue Bell and has the same backstory as many Crossfitters, sports etc. He turned down running track at UVM for Mardis Gras and warm weather in New Orleans. While at school in New Orleans, 2006, he didn’t prioritize fitness. In 2013 he decided to get active again and joined Crossfit. Fast forward and Nick is now back in the area, having met his wife Emily and welcoming three amazing kids, Julina, Lilah and Grayson. He’s been at Crosssfit Thermal/Conshy for 7 years and loved every iteration of climbing back after periods off with kids and life. Nick always enjoys how the people at Conshy play such a large role in what makes this community great, through the laughs and energy in every class, from 5:45am to the 7:30pm “express” (After 7 years Nick’s been consistent at a lot of different times when work and life allowed,...
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The 2023 Intramural Open is behind us, and it was a blast, thank you to everyone who participated and gave it their all.   Once again, this gym captured the spirit of the Open week after week creating some amazing moments, and gutting out grueling workouts in CFC style! In case you missed the next training cycle focus, here is a link to that.  And, just so you can anxious, here are the benchmark workouts coming your way! “Cindy” Week of 3/13 “Point Break” Week of 3/20 “Supersonic” Week of 3/27 The “Old College Try” As it turns out, people need to scale workouts on an individual basis no matter how many versions we offer.  We experimented with the whole “performance / fitness” workout format for a couple of months and we are now ending that practice.  At the end of the day, most of the “fitness” versions were just scaled...
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