Archive by Author

April Member Profile

17 Apr

Screen Shot 2014-04-17 at 11.25.38 AM
Name:
Stephen Walker

Nickname: Bear

Occupation outside of being a Crossfit champ: Marketing Analyst/Project Manager

Hometown: Oak Beach, NY- south coast of Long Island (Fire Island)

Favorite workout:
I did Glen for the first time this year and as crazy/difficult as it was- I loved it. I enjoy workouts that stand for something- so any hero WOD.

Favorite Lift:
Clean and jerk- love the complexity (even though my form needs work) and strength needed to lift the heavy weights.

Which class do you usually attend?
I was a M, W, F 5:30a regular until we moved from Magnolia to Marblehead, but getting up at 4:30a was making me into the walking dead come late afternoon. Now, I go to which ever late afternoon class I can and Saturday team if I miss a weekday.

How did you find out about crossfit? A friend from Long Island told me about CF. I watched a few videos on Youtube and after 1 too many gut bounces driving down the road- I reached out to CFCA. I’ve been hooked ever since.

Did you play sports back in the day?
Or was it all smoking butts under the bleachers? Coming from a family of 7- all male- sports was a huge part of growing up. Being the 2nd youngest- all I wanted was to beat my older brothers (and did!). We played it all, but our main sport was lacrosse where I was a defenseman. What other sport do you get to legally chase and hit people with a 6 foot pole?!

How has Crossfit changed your life outside of the gym?
100%- strength and endurance. In a recent trip out west to snowboard- I was amazed how great I felt after a day of riding. We did 4 days and I only on the last day of hike to terrain did I begin to feel it in my legs.

What and/or who motivates/inspires you?
My wife and kids. Watching the kids absorb the world around as they grow- they make me want to be a better person for them. As for my wife- she works an insane schedule for a good portion of the year. How she finds time for work, home and kids amazes and inspires me. That said- as most husbands would agree- I do get the brunt of it from time to time! Ha!

Name one goal/personal achievement you would like to achieve with the gains made through Crossfit?
I’d like to lose more weight/fat. When I began I was pushing 260+ lbs- now I hover around the 225-230 lbs mark. There is no question that I’ve gotten better about my eating habits, but I can certainly improve my nutrition. Stupid ice cream and french fires are my downfall.

What are your hobbies outside of Crossfit?
Anything active, really. But- surfing and snowboarding are and always be something that I love/need to do when it’s on. To satisfy my competitive side- I play in a hoop league a couple times per week.

What’s your favorite aspect of CFCA?
Hands down – the coaching. Once you put your ego aside and LISTEN to the things they are saying- the workouts and results get that much better. With my competitive upbringing and I can do it all attitude- took me a while to learn that, but once I did (recently!)- I was amazed. Then there are the people of CFCA. I know everyone says that- but it’s the truth. Some pretty amazing individuals here that motivate even if they are not aware. Also- love that there are a few active and former Coasties in the mix. Cody was on the same ship as I was back in the early 90’s- USCG Cutter Seneca- WMEC-906 baby!!!

Any tips for the new members?
Consistency. Do whatever it takes to get in there and get active. It will translate to each and everything you do in and outside CF. Oh, and LISTEN TO THE COACHES. Not only are they there to motivate and keep you moving, but they also make sure you stay within your limits and not get injured.

Week of 4/14 – 4/20….Brah

13 Apr

Screen Shot 2014-04-05 at 2.23.43 PM
If your not afraid to get back on the machine…your not doing it right. Intervals should leave you only looking for a place to rest your head or sit down once you finish as you are very much in the moment and only concerned with the most immediate need. Here Travis and Raph went all in on the ski.

Max Effort Monday 4/14

WOD

12 Mins to 1RM Strict Press

Foundational Ascending sets of 7-10 reps

then

WallBall Tip Tutorial

then

“Wallball Nicole”

Amrap 20 Mins
400 M Run
Max Consecutive Rep Wallball until failure 20/14# 10 ft wood /9ft

Foundational & MOD  20+ Reps “fresh” rule

Compare to Oct 7th 2013.

then

3 flat loop cool down  or 10 min quad/ inner thigh roll-  Trust us don’t just get in the car!

Recovery/OTG
40-60 min Get outside and be active! 70-ish degrees no seriously if you do this WOD plan to shake the legs out after…


Tuesday 4/15 Tax Day!

WOD & Foundational

KB  “Annie”
50-40-30-20-10
Russian Swings 53/35#
Double Unders or (NPU Burpee cut in Half)

10  min Cap 

5 min Recovery

then

4 Round for time
15 Pullups
15 Pushups
15 Situps

10 min Cap

Recovery/OTG
Yoga Class or 20 Min Stretch


Wednesday 4/16

WOD

25 Mins for Quality

3 TGU (per side as heavy as possible to do 3 reps consecutive)
6 Weighted DH Pull-up (as heavy/hard as possible to do 6 reps consecutive)

Alternate between the two movements and rest liberally as needed.

Foundational
Ascending with both movements

then

Hill to Flat Loop for Time:  This is our version of a  “Mile Time Trial”
If you can’t Run… 2k Row, Ski or 10 Min AD will suffice

Recovery/OTG
40-60 min Get outside and be active!


Thursday 4/17

WOD & Foundational

We’ll See?

Recovery/OTG
40-60 min Get outside and be active!


Friday 4/18

WOD & Foundational

6x Max Rep Double KB Front Squat 2 mins recovery between sets.
*Heavy even if you can’t swing clean them…have a buddy help you into rack position.

Amrap 12 Mins
200 M Run
Max Rep Muscle Ups

*Mod to 10 Burpee Pull-ups

Challenge
Max Plank Hold

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga


Saturday 4/19

Burpee Dodgeball…..Please show up!

Sunday 4/20

8AM = Maybe a field trip or trail run….check the news board later in the week.
10 AM OLY Class = Oly Total

Week of 4/7 – 4/13

6 Apr

photo 4
Dan & Eric warming up after an early spring surf mission by boat. Are you taking advantage of all the outside the gym activities Cape Ann offers up? If no, why not? If we didn’t live here… I bet Karen and I would be living on the West Coast or at least west of Colorado…But Cape Ann is this special little nook on the East Coast that offers up so much to those that are willing to put in a little extra work make it happen. Take advantage of that.

Max Effort Monday 4/07

WOD & Foundational

20 Mins to 1RM Deadlift

Foundational = Explore Movement

then

10 Mins to a 1RM weighted/ less banded pull-up

then

Pick 1.  All out for time:

  • 500M Row
  • 500M Ski
  • 1 Min AD
Recovery/OTG
40-60 min Get outside and be active!


Tuesday 4/08

WOD & Foundational

20 min Ascending Rep Bar complex 1,2,3,4,5 etc. 95/65# bar  or kettlebells
Deadlift
Hang Clean
Front Squat
Push Press

*1 length of the gym Bear crawl between each round plus 5 burpee penalty for dropping the bar before completing the round ie. after the deadlifts.

then

6 mins of CFCA yoga flow Warm-up or 100 Burpees….Athletes choice.

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Wednesday 4/09

WOD

10 min for quality  with Partner
Ring dip Ladder 1-6  or Muscle Ups 1-4
*MU attempts count…Dial it in.

then

3 Rounds for time:
Hill loop
30 Russian Swings 70/53#
15 Pull-ups

*can sub Hill loop for 400m Farmer carry 53/44#

Foundational
Mod Run Based on ability (flat Loop or 400M)

then

6 mins of CFCA yoga flow Warm-up or 100 Burpees….Athletes choice.

Recovery/OTG
40-60 min Get outside and be active!


Thursday 4/10

WOD & Foundational

8 Mins Teams of 3 Transport WOD
P1:Max Rope Climbs or Rope Up/Downs
P2: Max Slamballs
Pacer: Tire Flip length of Gym.

4 Mins off
8 Mins Teams of 3 Transport WOD
P1: Max Wall Walks
P2: Max Cals Ski
Pacer: Heavy Gimme Gimme 150/100# Walk it out, drag and reel it in.

then

Teams of 4-5 
6x 100M Relays (third pole one way)
* Be mindful of traffic please.

Recovery/OTG
40-60 min Get outside and be active!


Friday 4/11

WOD & Foundational

“The Sliver Bullet”
30 Mins to accumulate 612 Cals (6 pack of coors light)

Teams of 3
Part 1: 15 mins on the AD or Rower
3 Mins Off
Part 2: 15 Mins on the Opposite Machine

1 Works / 1 Rests / 1 Sandbag Hold (no dropping even during the intermission)

Teams dictate interval length based on power output.

Extra Challenge ???? use the ski 1 or both segements

*Penalty for Cals short of 612 TBD

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Saturday 4/12

Coaches Choice

Sunday 4/13

8AM = Maybe a field trip or trail run….check the news board later in the week.
NO OLY Class this week…FYI

Week of 3/31 – 4/6

30 Mar

photo
The Goals board is finished! There are enough brackets for 102 members to write up an “in the gym goal” and an “outside the gym” goal. If we need more spaces (and we hope we do) we’ll make more. Time to think what you want to do and be accountable to everyone else.  Maybe your goal isn’t the final huge one your striving for but a more attainable one along the path.  We also added a few motivation slogans to the walls to remind you that challenging yourself is always the right choice when you come to class. Hopefully you will enjoy them and they have some impact on you either when you are in the middle of the WOD or maybe before hand when you are choosing options to scale with. Anyway, check out the WODs for the week. Lots of Max Rep elements for you to test yourself on. Remember every time you push yourself to an uncomfortable place, you are increasing your mental and physical fitness, every time you coast or casually decide “that’s enough”…you are at best maintaining or perhaps even lowering your standards and regressing. Think about that this week as you are pushing to failure cause like the slogan says “if you aint bailin, you aint whalin. See you in the gym.

 

Max Effort Monday 3/31

WOD Foundational & MOD

20 Mins to 1RM Back Squat

then

Mike “Dork” Kennedy
33 BACK SQUATS  225/115#
15 BURPEES
33 DEADLIFTS 225/115#
15 BURPEES
33 KB SWINGS 70/53#
15 BURPEES

In Honor of CF Coach, Veteran and Firefighter Michael Kennedy who passed away battling a 9 alarm fire in Boston last week.

*Because we will need the rack for this workout  and maybe spotters we will run heats with a set weight. Pick the weight that puts you in around 70% of your 1RM Back Squat

RX = 225/115#
Option 1 = 185/95#
Option 2 = 155/85#
Option 3 = 135/65#

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Tuesday 4/01

WOD & Foundational

“Double Murph”

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Wednesday 2/02

WOD

Seated KB Strict Press
6 x Max Reps/ 90 Seconds Rest between

Deadhang Pull-ups
6 x Max Reps/ 90 Seconds Rest between

then

Amrap 6 mins
3 Muscle -Ups
10 Clean & Jerks 135/95#

Foundational
Amrap 6 mins

5 Pull-ups
10 Ground to Overhead Sandbag

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Thursday 4/03

WOD & Foundational

20 min Amrap of
400 M Run
Max Consecutive Pull-ups
400 M Run
Max Consecutive Front Squat 95/65#
400 M Run
Max Consecutive Push Press 95/65#
400 M Run
Max Consecutive Overhead Squat 95/65#

Back to the top of the order…your total reps is your score
Mod as needed

then

10 min Airdyne Relay for Max Cals ( 30 second intervals)

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Friday 4/04

WOD & Foundational

6x Max KB Clean & Jerk
90 Seconds rest in between

then

Teams of 2 – 4 Rounds Each
P1: Farmer Carry 200M
P2: Max Reps DU’s or NPU Burpee

then

??????

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Saturday 4/05

Coaches Choice

Sunday 4/06

8AM = Maybe a field trip or trail run….check the news board later in the week.
10 AM OLY Class = Oly Total Sum of 1RM Clean & Jerk and 1RM Snatch

Week of 3/24 – 3/30

23 Mar

Screen Shot 2014-03-23 at 5.35.45 PM
Had the pleasure of meeting Suzanne Pinto this morning at Oly class. She is visiting us for a month or so from Boulder, CO. If you don’t already know…she rowed across the Atlantic from the Canary Islands to Barbados with a team of 14 in 44 days…..And with that we are working on a 2014  goals board all gridded out with a slot for an “in the gym goal” and more importantly an “outside the gym goal”. What do you want to do this year?


Max Effort Monday 3/24

WOD

20 Mins to 1RM Clean and Jerk

or

6x Max Reps KB Swing Clean & Jerk
*KBs as heavy as possible with good form – 2 mins Rest between Sets

Foundational

Hang Clean and Jerk Movement Exploration or KB option.

then

Pick 1. and complete as fast as possible
2K Row
2K Ski
10 Min AD (for Cals)

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Tuesday 3/25

WOD & Foundational

12 Min Farmer Carry Relay w Partner

* 5 Burpee Penalty When Switching

then

20 Min Ladder 1-2-3-4-5-6 etc
Handstand Push-ups (or MOD w/abmats, pike HSPU, hard push-up)
DH Pull-ups/Chin-ups
Heavy Goblet Lunges (per side)

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Wednesday 3/26

WOD

15 Mins to a 3 RM Overhead Squat

Foundational

Explore the movement in ascending sets of 7-10 reps to get volume

then

with a partner
100 Plate Burpees or KB Headcutters (Players choice but coaches pick weight)
Pacer: 30 Russian Swings

if time allows….

6 Min or 6 Rep per person Helltrack

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Thursday 3/27

WOD & Foundational

Surprise Benchmark…”you don’t want to miss it” – Ulysses S. Grant

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Friday 3/28

WOD & Foundational

15 mins to a 5 RM Bench Press

then (or Vice Versa)

Crossfit Opens 14.5 ???????
To Be Determined

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Saturday 3/29

Coaches Choice

Sunday 3/30

10 AM OLY Class = Clean & Jerk… Warm-up then 30 Single Reps at 75% of Mondays #

Week of 3/17 – 3/23

16 Mar

Screen Shot 2014-03-16 at 4.24.45 PM
Ladies Chin-up Action shot… Jodi, Mel & Katrina

Monday 3/17

WOD & Foundational

15 mins to 1RM Push Press
Drop all Heavy Reps and Clean to Re-rack before resting

3 Mins Rest

4 x 30/30 Sit-up/Plank Hold
4/30/30 KB Clean & Press /Plank Hold

*2 Mins off Between blocks

then

7 min Am(Rep)ap
Plate Burpees 45/25#
Modify to 25/15# if needed.

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch

 

Tuesday 3/18

WOD & Foundational

With a Partner
3 Rounds per person
In 2 mins do 10 Goblet Squats and Row the remainder for Meters

2 mins Rest

3 Rounds per person
In 2 mins do 10 KB Swings and Airdyne the remainder for Cals

2 mins Rest

3 Rounds per person
In 2 mins  do 10 KB Push Press and Ski the remainder for Meters

*Bonus Round  With Partner
5 mins Alternating reps Burpee Box Jumps 1/1 @ 24/20in

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Wednesday 3/19

WOD & Foundational

EMOM for 15 Mins – 3 Clean & Jerks
*use the first five minutes to Ascend to heavier weight then the remaining 10 at  75% 1RM 

Foundational option 20 Seconds Max Reps KB Head Cutter/ 40 Seconds Rest x 15 mins Heavier Please…..

3 Mins off

For time:
10-1 Pull-ups
30 Double Unders or 10 NPU Burpee

Foundational – Bands Ok – 10 Min Cap

then

1 Attempt Max Unbroken Wallball….continuous movement! 20/14# 10/9ft
This is a gym challenge!

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Thursday 3/20

WOD & Foundational

2 Mins on 1 min off  Max Reps
Tire Flips
Russian Swings
Slamballs over the rig
Push-ups
Sit-ups
Ski

3 mins off then

1 Min on 1 Min off  Max Reps
Tire Flips
Russian Swings
Slamballs over the rig
Push-ups
Sit-ups
Ski

3 mins off then

3 mins for max Reps KB Head Cutter.

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Friday 3/21

WOD & Foundational

Front Squat 5 RM

then (or Vice Versa)

Crossfit Opens 14.4 ???????
To Be Determined

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Saturday 3/22

Coaches Choice

Sunday 3/23

Re-Run 10 AM OLY Class = OHS/ Snatch Balance / Hang Snatch

Week of 3/10 – 3/16

9 Mar


We are moving into to running a standard warm-up from here on out everyday (except Friday).  We have seen an uptick in injuries from tightness that therefore are preventable with a bit of a longer mobility and structural oriented warm-up. Please take a look at the video for clarification as coaches will Not be leading you through it. Suggested KB  for guys is 53# or 44# & ladies 35# or 26#.  All exercises are done for 5 reps & all stretches held for a 5 second count.  Everyone needs to learn this so they can just get right on it after the 5 min cardiovascular  and potentially those that have severe mobility issues will be encouraged to do it at home without the KB reps.  Also makes a good cool down!  Excited to see potential movement & mobility progress as a result.

Start with 5 mins of conscious cardiovascular work (row, airdyne, run 2 flat or 1 hill loop, ski, jumprope) mix it up day to day.  If you’re on a rower, ski or AD increase the pace every minute so the last minute feels like 80% Max Effort. Not a cakewalk…

then

Repeat for 12 mins

  • Standing Arch
  • Right Side Arch
  • Left Side Arch
  • Forward Fold
  • Inchworm to Down Dog (Calf Stretch)
  • High Plank (extend forward for forearm stretch)
  • 5  Yoga Push-ups
  • Upward Dog
  • Child Pose
  • Spiderman R
  • Sampson w Twist R
  • Spiderman L
  • Sampson w Twist L
  • 5 Goblet Squats (hold 5 secs in Bottom position on each rep)
  • 5 Russian Swings
  • 5 Romanian or Straight Leg DL (flexibility depending)
  • 5 Bent over Rows
  • High Plank
  • Reverse Inchworm to Forward Fold
  • Stand & Repeat from Top.

Increase Stretch as you warm up each round…Should be able to get 4 Rounds if you are focused and engaged on what you are trying to accomplish.

Monday 3/10

WOD & Foundational

Back Squat to  Heavy Set of 5

5 Mins off

12 mins for Max Reps (Team of 2)  Burpee Hell Track (3 on the third line)

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch

 

Tuesday 3/11

WOD

20 min Ladder (1,1,2,2,3,3 etc.)

  • DH Chin-ups
  • Strict Ring Dips

*Range of motion needs to be perfect!

5 Mins off

3 Rounds for time
10 Russian Swing
10 Burpee Pull-ups
30 DU or 10 NPU Burpee

Foundational

Mod Movements so they are challenging to your current ability
Bands, Ring Rows, KB Dips or Push-ups

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Wednesday 3/12

WOD & Foundational

Teams of 2-3 for Max Calories (1 pace,  1 work)

6 Mins
Farmer Carry 2 Lap
Row for Cals

6 Mins
OH Carry 2 Lap
Ski for Cals

6 Mins
Rack Carry 2 Lap
AD for Cals

*2 mins rest between

then
1 Min On/ 1 Min Off x 10 Mins Plank
*Adv use rings

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Thursday 3/13

WOD & Foundational

6 Rounds each  (teams of 3)
Sled Drag w/ Sandbag 1 Lap

then

10 min Amrap
6 KB Swings
6 KB Head Cutter
6 Goblet Lunges ( Per Side)

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Friday 3/14

WOD & Foundational

Crossfit Opens 14.3 ???????
To Be Determined

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Saturday 3/15

Coaches Choice

Sunday 3/16

10 AM OLY Class = OHS/ Snatch Balance / Hang Snatch

Week of 3/3 – 3/9

2 Mar

Screen Shot 2014-03-02 at 7.59.40 PM
Maz exhausted post kettlebell WOD…thanks to Kevin for the Onesies & Mel for the KB

“As I see it then, the formula runs something like this: a man must choose a path which will let his abilities function at maximum efficiency toward the gratification of his desires. In doing this, he is fulfilling a need (giving himself identity by functioning in a set pattern toward a set goal) he avoids frustrating his potential (choosing a path which puts no limit on his self-development), and he avoids the terror of seeing his goal wilt or lose its charm as he draws closer to it (rather than bending himself to meet the demands of that which he seeks, he has bent his goal to conform to his own abilities and desires).

In short, he has not dedicated his life to reaching a pre-defined goal, but he has rather chosen a way of life he knows he will enjoy. The goal is absolutely secondary: it is the functioning toward the goal which is important. And it seems almost ridiculous to say that a man must function in a pattern of his own choosing; for to let another man define your own goals is to give up one of the most meaningful aspects of life — the definitive act of will which makes a man an individual.

A man who procrastinates in his choosing will inevitably have his choice made for him by circumstance. So if you now number yourself among the disenchanted, then you have no choice but to accept things as they are, or to seriously seek something else. But beware of looking for goals: look for a way of life. Decide how you want to live and then see what you can do to make a living within that way of life. But you say, “I don’t know where to look; I don’t know what to look for.”

And there’s the crux. Is it worth giving up what I have to look for something better? I don’t know—is it? Who can make that decision but you? But even by deciding to look, you go a long way toward making the choice.

I’m not trying to send you out “on the road” in search of Valhalla, but merely pointing out that it is not necessary to accept the choices handed down to you by life as you know it. There is more to it than that — no one has to do something he doesn’t want to do for the rest of his life.”

Hunter Thompson @ 20 years old


Monday 3/03

WOD

Crossfit Opens 14.1
10-minute AMRAP:
30 double-unders
15 Power Snatches, 75/55 #

*score is total Reps

Foundational
10-minute AMRAP:
10 No Push-up Burpee
15 KB Swings

*score is total Reps

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch

 

Tuesday 3/04

WOD

“Double Dose”
500 m Row or Ski
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
5 Burpees
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
500m Ski or Row

Foundational

40 Cal AD
30 Air Squats
20 Sit-ups
10 Push-ups
5 Pull-ups
5 Burpees
5 Pull-ups
10 Push-ups
20 Sit-ups
30 Squats
40 Cal AD

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Wednesday 3/05

WOD

5 Rounds
30 Box Jumps 24″/20″
20 Push Press 115/75#
10 Toes-to-bars
1 Min Rest between Rounds

Foundational

Amrap Vet of
10 Box Jumps
15 Push Press
20 Sit-ups

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Thursday 3/06

WOD

25 Min Ladder for Quality
Strict handstand push-ups 
Bar or Ring Muscle-ups
Clean & Jerk 165/105# or Heavy KB C & J

Foundational

25 Min Ladder for Quality
HSPU > Abmat HSPU > Handstand Hold > Pike HSPU > Hard Push-up
MU > C2B Pull-up > Kip > DH
C&J > Hang Clean + Jerk/PP > KB Headcutter

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Friday 3/07

WOD & Foundational

Crossfit Opens 14.2
To Be Determined

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Saturday 3/08

Coaches Choice

Sunday 3/09

10 AM OLY Class = Bear Complex  to Switch things up

Week of 2/24 – 3/2

22 Feb

Screen Shot 2014-02-22 at 9.02.31 PM
Photo Copyright R. MacDonald @Gym Jones

Monday 2/24

WOD
25 min Ladder for Quality (1,1,2,2,3,3,etc…)
Strict ring dips
Thrusters 115/85#

Foundation
Appropriate # for thrusters…challenging but sustainable


Tuesday 2/25

WOD & Foundational

Pick 1 element

  • Row
  • Ski
  • Run (Hill to Flat loop, Hill loop & 400 Meters)  
  • AD x 2 (2 miles, 1 Mile & .05 Mile)

1600 Meters
Rest 6 minutes
800 meters
Rest 4 minutes
Run 400 meters


Wednesday 2/26

WOD

6 Rounds
10 Clean & Jerks 135/85#
10 Box Jumps 24/20 in

Foundation

Amrap Vet
10 HPC or KB Swing
10 Goblet Step up 5 per side


Thursday 2/27

WOD

Complete as many Quality rounds as possible in 20 minutes:

5 Weighted pull-ups (appropriate weight)
10 Ring Push-ups with feet elevated if possible
15 Goblet Squats

Foundational

Modify elements to challenging for your current ability to maintain intended stimulus


Friday 2/28

WOD & Foundation

2 rounds > 2 mins on 1 min off
Russian KB Swings
Toes to Bar or Sit-ups
Plate Burpees
Ski for Cals
Row for Cals

*Keep track of Reps/ Cals


Saturday 3/1

Coaches Choice


Sunday 3/2

10 AM OLY Class = Snatch Balance & Hang Squat Clean Practice

Week of 2/17 – 2/23

15 Feb

Monday 2/17  *8:30AM & 5:30PM Only

WOD
As many REPS as possible 20 Minutes (teams of 2-3)
P1: Max Rep Shoulder to Overhead 135/95# or 53/35# KB’s
P2: 200m Row, Run or Ski
P3: Recover (if there are 3)

Foundation
Max Rep Push Press
200m Row, Run or Ski

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Tuesday 2/18

WOD
“OGAR”
As many rounds as possible in 14 minutes of:

3 Snatch (appropriate weight for you)
1 Muscle Up
12 Wall Balls 20/14#

MH= MU > C2B Pull-up x 4 reps > Kip x 6 reps > DH x 6 reps

www.KevinOgar.com

Foundation
As many rounds as possible in 14 minutes of:
14 KB Swings
14 Slamballs
14 Wall Balls 20/14#

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Wednesday 2/19

WOD
Complete as many Quality rounds as possible in 20 mins of:

8 Strict Pull-ups
8 Box Jumps, 36/ 30″ (step down)
12 Russian Kettlebell Swings 70/53#

Foundation
Complete as many Quality rounds as possible in 20 mins of:

8 Strict Pull-ups or Ring Rows
8 High Box Jumps or goblet step ups
12 Russian Kettlebell Swings

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Thursday 2/20

WOD
“DT”
Five rounds for time of:
12 Deadlifts
9 Hang power cleans
6 Push jerks

RX= 155/105# ……Alternative 2@ 70/44# KB’s
MOD= Modify weight to something you can Jerk or Push Press safely… but it should be heavier for you.

Notes: In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 when his vehicle was struck by an IED.

*It goes without saying for every WOD but especially with this one….you need to use your brain and manage work/rest effectively. This # can get heavy and make sure you are set up well before you pick the bar back up.

Foundational
Amrap 15…Modify weight to something you can  Push Press safely… but it should be heavy.

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Friday 2/21

WOD
15-12-9-6-3 reps for time:

Chest to bar pull-up
Front Squats 135/95#
Hand Release Push-up (no Worms!)

Foundation
Amrap Vet
8 Pull-ups or Ring Rows
8 Goblets (heavier)
8 Push-ups

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Saturday 2/22

“Unknown & Uknowable”

Sunday 2/23

10 AM OLY Class = Your Specific  OLY Weakness

Recovery/OTG 10AM Open Gym
40-60 min Casual
Row/Ski/Dyne?
20 Min Stretch

February Member Profile

15 Feb

Screen Shot 2014-02-15 at 12.05.30 PM

Name: Michal Cimoszko (pronounced See Mo Shko)

Nickname: Poland

Occupation outside of being a crossfit champ:
Social Work/ Gloucester Reserve Police Officer

Hometown: Szczecin, Poland

Favorite workout: By far filthy fifty, we should make it a filthy Benjamin!

Favorite Lift:
I enjoy the Clean and Push Jerk, at first it is little complicated and tough, but if you pay the attention to it’s mechanics and proper form, it is a very rewarding lift.

Which class do you usually attend?
Honestly, I’m all over the schedule, but I enjoy the noon and 5:30pm class.

How did you find out about crossfit?
I found out about CF when I drove by the old gym and was interested what the place with the fish and bones was all about. I came home and googled what Cross Fit was all about. The funny story is that I ran from my home for the intro session and found out that the gym has moved from the Fish Pier to Sargent St… giving me a few extra miles to run so I got an extra warm up :D

Did you play sports back in the day? Or was it all smoking butts under the bleachers?
As you all already know I stink at basketball, but I did play football or soccer as it is known around here.

How has Crossfit changed your life outside of the gym?
CF made me much more confident in my physical abilities, I am no longer hesitant to try new things and face new challenges. Cape Ann CF also introduced me to a great community through which I met a lot of new faces that I am happy to call my friends.

What and/or who motivates/inspires you?
What motivates me the most are everyday people who are around us, individuals who are diligent, who face their failures and use them for self-improvement. If we don’t try to better our life and those around us, then our life is fruitless. When it is cold out, or rainy, or for whatever reason I do not feel like running I think to myself that somewhere out there, there is another runner who would like to see that he is not the only crazy person out there, so I put my shoes on and go for a run.

Name one goal/personal achievement you would like to achieve with the gains made through Crossfit?
You have to go for the gold! I did 26.2 now its time for a filthy 100 Miler :D

What are your hobbies outside of Crossfit?
Out side of CF and my little running world I enjoy to spend time with Meghan and our two dogs Chocko and Tina. Nice walks on the trail are always fun, but if we are time constrained we use our beautiful surroundings and go to the beach.

What’s your favorite aspect of CFCA?
My favorite aspect of CF is by far all of the members and people who are associated with CFCA. I cant express enough how thankful I am for your friendship and positive attitude that is such an inspiration.

Any tips for the new members?
My advice for new members and those who think about joining CFCA would be to take it slow, pay attention to form over speed and weight. Once you create a good habit of proper form, everything else will follow. Stay consistent and diligent, and if you ever need a running buddy to build up your cardio, don’t be hesitant to ask.

From the perspective of the coaches, you are one of the most self motivated members at CFCA. What is your secret?
The secret its simple, if you are still standing and breathing there is no reason that you should stop going. Start by setting yourself a few simple goals each day, once you feel comfortable move on, comfort is not an option, it stops improvement, always try to better yourself and those around you.

You ran the Bay State Marathon last year in a very impressive 3:04. How much running do you do outside of the gym?
I used to hate running three years ago, but I got hired as a Gloucester Reserve Officer and I had no choice but to put those running shoes and hit the roads. It started with barely a mile, now I’m up to 40 miles a week in the winter and 60 in the summer. Trails are my favorite spot and we are very fortunate to be surrounded by so many wonderful places to run.

Any insight in to the tattoos you have?
Sure, some of them represent my origins such as the Crest of Poland on my left arm and the Crest of my home town city on my chest. My back shows my spiritual side; I am a strong believer that we all have a choice in life to either do good or evil. My back represents the Tree from the Garden of Eden and the Forbidden Fruit of Sin. The choice is ours.

Last question…what are you going to do once you catch Ricky Bozone?
Well that is simple, I will try to catch up with you Boss!

Week of 2/10 – 2/16

9 Feb

photo 2
Ski -Ergs got some serious use this past week. I wish we had 6 but the camaraderie that comes with running relays on the three we do have is amazing. Props to Dan & Johnna who I made do a 5K Ski during a low attended noon class.

CFCA 3.0

Just a little heads up that we are going back to the week ahead format. As much as we liked surprising you daily, there are some benefits to knowing that will help all CFCA-ers steer toward their specific goals. That being said we are leaving some aspects of class unknown to invite that element of surprise on a daily basis. After thinking about it and talking with some members we decided that this would be the best format. Having a child on the way played a role as well in motivating us to having things well prepped ahead of time. We are also throwing in some recovery/ Outside the gym  or “OTG” workouts that those of you that are serious about your fitness, and especially those that have significant weight loss goals should really pay attention too. To put it bluntly “shit adds up” and some daily or every other day low intensity work can make a huge difference. In the end our job as coaches goes beyond class at CFCA and we very much want you to self motivate for light/longer activity on the days you don’t come to us.  There are no days off, just easy days and hard days.

*Also just wanted to comment on some things regarding the WOD vs. the Foundation. I think at times people poo poo the Foundation workout like they are too good for it and that is really not the point. Yes the movements may be simpler mechanically but that means nothing regarding the potency and therefore adaptation of the workout. Some of the movements involved in Crossfit (especially competition) carry more potential for injury so if your goals are more aligned with general fitness the foundational workouts utilize more root movements that some would say are way more “functional” to life outside of the gym. Just keep that in mind and read this article if you haven’t yet… http://breakingmuscle.com/crossfit/crossfitters-shouldn-t-do-isabel-and-other-blasphemies  It does a great job explaining pretty much how we have been feeling about some of the CF benchmark WODs. Do they really test your fitness or do they put you at unnecessary risk?  As the article says…being injured is the opposite of being fit.

Monday 2/10

WOD
For time:
100 Double Unders
- then -
5 Rounds of:
10 KB Deadlifts
10 Goblet squats
10 Handstand push-ups
- then -
100 Double Unders

Foundation
AMRAP Vet:
50 Singles
10 KB Deadlifts
10 Goblet Squats
10 Pushups (No Knees Mod with Box)

Recovery/OTG
40-60 min Casual Swim/Jog/Walk/ Row/ Bike

20 Min Stretch

Tuesday 2/11

WOD
Work up to 5RM Back Squat
then 4 x 5 @80% of that weight.

Foundation
Back Squat 5-5-5-5-5
*For squat quality, ascending in weight.

Recovery/OTG
40-60 min Casual Swim/Jog/Walk/ Row/ Bike

20 Min Stretch

Wednesday 2/12

WOD
Four rounds for time of:
400 meter Run, Row, Ski, or Airdyne
50 Air squats

Foundation
AMRAP Vet:
250 meter Run, Row, Ski, or Airdyne

30 Air Squats

Recovery/OTG
40-60 min Casual Swim/Jog/Walk/ Row/ Bike

20 Min Stretch

Thursday 2/13

WOD
“Wittman”
7 rounds for time of:
15 KB Swing
15 Power Clean 95/65#
15 Box Jumps, 24/20″ box

*In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana who was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

Foundation
Amrap 20 mins
10 Kettlebell swings
10 Goblet Squats
10 Box jumps

Recovery/OTG
40-60 min Casual Swim/Jog/Walk/ Row/ Bike

20 Min Stretch

Friday 2/14

WOD
Complete as many rounds as possible in 10 mins of:
8 Toes-to-bars
8 Thrusters (Bars or 2 KB’s)
12 Plate Walking Lunges

Foundation
Complete as many rounds as possible in 10 mins of:
10 Situps
10 Wallball
10 Walking Lunges

Recovery/OTG
40-60 min Casual Swim/Jog/Walk/ Row/ Bike

20 Min Stretch

Saturday 2/15

Dodgeball?? or “Unknown & Uknowable”

Sunday 2/16

10 AM Oly Class = Push/Split Jerk Practice
bring your wrist wraps!

Recovery/OTG 10AM Open Gym
40-60 min Casual Swim/Jog/Walk/ Row/ Bike

20 Min Stretch

Tuesday

4 Feb

photo
No Bands at Noon!

WU
5 Min Row, Dyne or Ski
1x Junkyard Dog

WOD

“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 70/52#

*In honor or Chief Petty Officer Nate Hardy (SEAL) from Durham, NH who was killed  February 4th 2008 during combat operations in Iraq.

Alt/ MOD
Complete as many rounds in twenty minutes as you can of:
2 WallWalks
6 Chest to Bar Pull-ups
8 Kettlebell swings Heavy

Supplemental
Ski Intervals

Notes: really enjoy this workout as it forces folks to really manage work to rest ratios.

Monday

3 Feb

 

WU
Dynamic
Rack Mobility w/ band
Weighted squat hold 2 mins

WOD
15min AMRAP for:
Max Thrusters/  Bar or KB’s ok… 95/65#  (KB’s were encouraged!)

1 Round of “Cindy” between each time the bar or KB’s are put down and a round at the finish
5 Pull-ups
10 Push-ups
15 Air Squats

Foundational
15 min Amrap
Max rep Wallballs till dropped
5 Pull-ups
5 Push-ups
5 Calorie Row/Dyne

then

30 Seconds each x 2
Left side plank
Forearm Plank
Right side plank
Rest

Supplemental
Ski Erg Intervals 1 min x 3

Notes: Ski-Ergs seem like a good investment!

Saturday

1 Feb

photo
Almost 30 at Team. Good to see that!

WU
2 x Flat Loop

WOD
Teams of 3

Pt. 1
Pacer = 2 Lap Farmer Carry
Row for Cals
Rest

5 Min Intermission

Pt.2
Pacer = 2 Lap OH Carry
Airdyne for Cals
Rest

Notes: Not a killer today. Larger group which was nice. Had planned on a AD/Row/Bearcrawl triathlon but changed it up due to numbers…

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