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Week of 7/21 – 7/27

20 Jul

Screen Shot 2014-07-20 at 6.21.14 PM
6:45PM Ladies Night in full swing.

Monday 7/21

WU
2 Flat Loops
Dynamic

WOD

Partner KB Clean/Press/ Plank

100 Double KB Swing Cleans & Push Press
*Alternate efforts with the “resting” partner holding the plank position
ADV: 53/35#KBs Ring Plank

Objective: Power/Strength Endurance

15 min Cap

then

15 Min Team Ski  30 Second intervals for Max Total Cals

Objective: All out efforts

Challenge
Plate Burpee Penalties per Cal short of the winning team

 

Tuesday 7/22

WU
10 min Partner Med Ball Tosses

1 min Each x 2 with 3 burpees on the min

WOD

7 rounds of:

Every 3 minutes complete:
400 meter Run and 1 of the following

  • 5 Muscle-ups -Adv
  • 2 Rope Climbs- Int
  • 5 Burpee Pull-ups – Foundational

*if you finish each round before 3 mins that is your rest. Hit it fast please….interval style

Objective: High Intensity

Challenge
2 x Flat Loop Carry of your choice AHASP with a partner (Farmer, Rack, OH) Mix it up…one persons Rack is another persons Farmer etc…

 

Wednesday 7/23

WU
5 Rounds

10 Swings
10 Wallballs
200m Run

WOD

Every  Minute for 10 mins
Evens: Max Consecutive HSPU
Odds:  Max Consecutive DH Pull-ups

then

3 rounds 1 min at each station

  • Tireflips
  • Zercher Sandbag Hold
  • Slamball over the rig
  • Static Hang off rig
  • Gimme Gimme
  • Wall Sit
  • Row
  • Rest

Objective: Not to Coast

Foundational
Modify as needed with coaches help & approval

Challenge
2 Flat loop Cooldown

6:45PM Open Gym Challenge
EMOM for 20 mins – 5 Power Snatches

 

Thursday 7/24

WU
Dynamic

WOD

Hill Loop
21-18-15-12-9-6-3-6-9-12-15-18-21
KB Swings
Sit-ups
Hill Loop

Objective: High Sustainable Intensity

Challenge
50 Reps of a Weakness

 

Friday 7/25

WU
5 min Run Row Ride or Jumprope

Junkyard dog w Partner

WOD

Complete as many rounds as possible in 20 minutes of:
7  Zercher Sandbag Squats
7 Strict ring dips
7 Strict Chin-ups
70 Double Unders or 400m Run, Row or Ski

Objective: Stamina

Foundational:
Modify to Challenging for you!

Challenge
Stretch

 

Saturday 7/26

Coaches Choice.

Sunday 7/20

This should be your endurance day (1 of preferably 2 per week)… 60-90 minutes of OTG exercise. Run, Hike, Bike, Swim, Paddle, Row Dories etc.. what you do matters less than just getting out and breathing for an extended period of time.  For extra credit make it an intermittent effort….ie.. sprint the uphills, cruise the flats and walk/coast the downhills in the case of running or biking.

 

Week of 7/14 – 7/20

13 Jul

Screen Shot 2014-07-13 at 11.15.36 AM
Matt carrying about 200# for 200m. Getting strong doesn’t have to be complicated…but it has to be challenging.

Monday 7/14

WU
2 Round “Casual” Helen

400m Run
21 KB Swings
12 Pull-ups/ Ring Rows

Coach led Yoga Flow

WOD

1 Min on/ 1 min off x 8
5 Slamballs then Ski the remainder of the min for Max Cals
Post Cals to chalkboard during resting min.

3 mins rest

1 Min on/ 1 min off x 8
5 KB Swings then Max Rep Burpee Box Jumps the remainder of the min
Post Reps to Chalkboard during resting min.

Objective: High Intensity!

Challenge
Tabata “Your Choice” 8 x 20/10

Pick something that can be done hard & fast

 

Tuesday 7/15

WU
Dynamic Warm-up
Alternating Light Tabata Deadlift to grease the groove x 4 Per person

WOD

20 mins to work up to a 1RM Deadlift 10-1
Between each DL set do a set of Max Rep Ring Dips

then

Teams of 3 – 3 Round Biathlon
15 Cal Row Sprint
3  Shuttle sprints
Back to Back Efforts then switch
*Player Must tag partner before they start rowing

Objective: All Out effort

Challenge
2 flat loop Jog Cooldown

 

Wednesday 7/16

WU
Ground to Overhead Musical Chairs

WOD – As Requested!

“Fight Gone Bad”

3 rounds of:
As Many Reps As Possible In 1 minute of

Wall-ball 20/14# 10ft
Sumo deadlift high-pull 75/55#
Box Jump 20 in
Push-press, 75/55
Row (Calories)
Rest 1 Minute

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. We will run two heats so that you can have a partner to count reps for you!

Alternative: cause we did test this one fairly recently….is to do a 5K Ski…another “New Benchmark” Bring Headphones and Git r Done!

Objective: High Sustainable Intensity

Foundational
Modify as needed with coaches help & approval

Challenge / Cooldown
Run the Hill loop with your counter…

6:45PM Open Gym Challenge
Climb?  Wall should be ready.

 

Thursday 7/17

WU
2 Hill Loops

Movement Demo and WOD Set-up

WOD

30 mins 1-?  Ascending Ladder for Quality of (make it HARD for your current fitness level)

  • Wallwalks or HSPU
  • Rope Climbs (standard or Straddle from floor to 10ft) or Muscle-ups or Kipping Pull-ups
  • Pistols or Goblet Step Ups (per side)

*Hill Loop after completing round 3,6 & 9 if you make it that far

Objective: Stamina & Skill Development

Challenge
2 x Flat Loop Carry of your choice AHASP with a partner (Farmer, Rack, OH) Mix it up…one persons Rack is another persons Farmer etc…

 

Friday 7/18

WU
4 rounds

5 Burpees
7 Swings
10 Wall Ball
200 m Run

WOD

15 min Amrap
Single Arm KB Complex R & L (AHASP)

6  Single Arm Swings
6 KB Cleans
6 Front Squats (not goblet)
6 Push Press
* Must complete all on 1 side then switch to other side…..

1 length Burpee Broad Jump After completing a round of R & L

Objective: Strength Endurance

Foundational
200 M run after Burpee Broad Jumps

Challenge Mandatory
10 mins with Partner

400m Run (Pacer)
Max Rep Sandbag Drag

 

Saturday 7/19

Something FUN!

 

Sunday 7/20

This should be your endurance day (1 of preferably 2 per week)… 60-90 minutes of OTG exercise. Run, Hike, Bike, Swim, Paddle, Row Dories etc.. what you do matters less than just getting out and breathing for an extended period of time.  For extra credit make it an intermittent effort….ie.. sprint the uphills, cruise the flats and walk/coast the downhills in the case of running or biking.

July Member Profile

7 Jul

Screen Shot 2014-06-29 at 11.05.29 AM

Name: Johnna Huntsman

Nickname: Jo

Occupation outside of being a crossfit champ:
I work at Varian as an administrative assistant in the finance department.

Hometown: Rockport, MA

Favorite workout:
I am a fan of a good round of obstacle course or sled drag.  I prefer a team effort or relay work out.  My favorite activates are rope climbs, tire flips, wall walks, and slosh pipe hold.

Favorite Lift:
I am going to admit it, I don’t care for lifting, I find it awkward and tough to get into.  However, I know it’s good for me and it enables me to excel in other areas of fitness, so I try to hit classes with lifting in the WOD.  If I had to choose, I’d say push press is my favorite, then back squat.

Which class do you usually attend?
I usually hit the nooner classes with an occasional 5:30 am if I’ve had my coffee on time.

How did you find out about crossfit?
I knew about it from when the gym was in the fishing supply building.  I would hear the workouts going on while I was doing yoga upstairs at TreeTop.  I would think to myself, “I would never want to be part of that kind of exercise.”  I find that funny now that I would make that assumption not even knowing how much FUN CF is.

Did you play sports back in the day? Or was it all smoking butts under the bleachers?
Half and Half.  I was good at ripping butts, drinking Bud and the like for a few years.  I played field hockey through high school.  I wasn’t active again until I was in my early 20s and I got into Ashtanga yoga at the YMCA in Beverly.  It was a revelation to do yoga that was intense, strength building and brought me into the present moment all at the same time.  I dabbled in yoga for a few years and then in 2004, as I was in desperate need of something good to do in my life, I committed to doing yoga regularly.  I was going to the Baptiste Power Yoga studio in Cambridge and decided I needed to practice at least once a week.  I have done that and more.  For the past ten years I have practiced yoga 2-3 times a week; and now I CF 2-3 times a week, and have recently taken up running.

How has Crossfit changed your life outside of the gym?
I’ll be honest, I used to have a pretty bad temper.  CF gives me an outlet to burn off the excess energy that wasn’t getting out.  I love to throw myself into the workouts and push myself to exhaustion to where I can’t even stand up.  I am much more calm and don’t fly off the handle like I used to.  I am a much happier person since joining!

What and/or who motivates/inspires you?  
There are couple things and people that inspire me to keep coming back to the gym.  The community at CFCA is the primary motivator.  I love how everyone is friendly, supportive and fun to be around.  I appreciate when the coaches take the time to focus on a specific thing I’m doing and push me to go further or heavier.  I am inspired by the long-time members who stay after class to work on movements or techniques to better themselves.  I hadn’t thought of myself as an athlete per say, but since joining CF I feel that I identify with that and it feels pretty good!

Name one goal/personal achievement you would like to achieve with the gains made through Crossfit?
I want to do a free standing hand stand.  Maybe that’s too limited, but it’s my goal for today.

What are your hobbies outside of Crossfit?
I like to cook and experiment with what vegetables I can cook on the grill.

What’s your favorite aspect of CFCA?
I love having a place to go that is not froofy or delicate or full of treadmills and exercise bikes.  I love the grittiness of the dirty floor, old plate weights and encouragement that the work I do in the gym carries over into my day to day life.

Any tips for the new members?
Talk to everyone!  Introduce yourself to anyone you don’t know, and if you forget their name, just ask again (and again, if you’re like me).  You’ll get it and you’ll make new friends.

Week of 7/7 – 7/13

5 Jul

Screen Shot 2014-07-05 at 12.10.05 PM
Jeff, Angelica & July getting in 1 of their 50…. 100m sprints in on the 21,097m Team Ski at last Thursday’s Grinder.

Monday 7/7

WU
Dynamic

WOD

“Jason” For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

*In Honor Navy (SEAL) Jason Dale Lewis, who was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.

MOD 1 - MU’s to 1 Chest to Bar kipping or 1 Strict Pull-up & 1 Strict Ring Dip
MOD 2 -  MU’s to 1 BurpeePull-up

*make your MODS as challenging as possible because MU’s are HARD. So your replacement should be hard too.

Foundational
20 Min Amrap
30 Air Squats
10 Pull-ups or ring Rows
10 Ring Dips or Push-ups
200 M Run

Challenge
Group Stretch

 

Tuesday 7/08

WU
2 Hill Loops (1 clockwise/ 1 counter clockwise)
Dynamic Stretching Drills

WOD

Teams of 3 – 30 Min Amrap
P1: Sled Drag at BW (pacer)
p2: Max Double Unders or NPU Burpee
P3: Rest

Challenge
Max Handstand Hold

 

Wednesday 7/09

WU
JunkYard Dog

Tabata Partner Bar Hang Stretch x 4 each
2 min Pole Squat Hold
1 Min Sampson Stretch each side

WOD

25 mins…..10-1 Ladder  to a 1RM Clean & Jerk

Post Results to Board and divide your 1RM by your body weight for #/# clean & jerk.

Foundational:  Explore movement with coaches help. Hang Power Clean to Push Press

 Challenge
10 Min Alternating shuttle sprints 3x 3rd pole with a partner

6:45PM Open Gym Challenge
40 Min Amrap with partner
1 length Gimme (AHASP -as heavy as safely possible)
1 Length Burpee Broad Jump
Switch so partner does opposite order.

 

Thursday 7/10

WU
Nada

WOD

“Hang On “
Ascending Calorie Row or Ski
The initial minute is an all out 20 second effort to establish your starting Calories.  

On the Odd Minutes you rest.  On the even minutes you have 60 seconds to get 1 more calorie than the previous even minute to move on. If you fail to reach the calories required, your workout is over. This will be mentally tough to “Hang on” as the recovery times decreases. Push yourself to continue despite the discomfort. 

Likely will have to run 2 heats for this one. Any extra time pre or post WOD should be used for recovery or weakness training.

 

Friday 7/11

WU
10 min Med Ball Tosses with partner 1 min @each x 2 with 3 burpees on the min

  • OH
  • WB
  • Granny
  • Right
  • Left

WOD

30 Mins for Quality
3 Sandbag Get-ups per side (or turkish if sandbag is too heavy)
Max Rep Dead Hang Pull-ups or chin-ups
Max Rep Ring Push-ups
400 m Run

Challenge
5x “Bear Track”

Saturday 7/05

Coaches Choice. If the weather is nice maybe a Burnham’s Field trip or Obstacle Course if not.

 

Sunday 7/06

This should be your endurance day (1 of preferably 2 per week)… 60-90 minutes of OTG exercise. Run, Hike, Bike, Swim, Paddle, Row Dories etc.. what you do matters less than just getting out and breathing for an extended period of time.  For extra credit make it an intermittent effort….ie.. sprint the uphills, cruise the flats and walk/coast the downhills in the case of running or biking.

Week of 6/30 – 7/6

28 Jun

Screen Shot 2014-06-07 at 8.15.33 PM
For all the OG’s…..remember that? We packed A LOT into that tiny space.

Monday 6/30

WU

  • 1 mile run (Hill to Flat or 3 Flat)
  • 5 Min Free Stretch or Roll specific to YOU.
  • WOD Explanation

WOD

“Tail Pipe”
Three rounds with Partner
Partner 1: 250m Row
Partner 2: KB Front Rack Hold

10 min Cap
then Starting at 10:00 mins

Modified “Crack Pipe”
Three rounds with Partner
Partner 1: 200M Ski
Partner 2: KB Overhead Hold

10 min Cap *

then starting at 20 mins

“Sewer Pipe”
Three rounds with Partner
Partner 1: 20 burpees
Partner 2: Farmer Hold

10 min Cap

*Work does NOT commence until holder is in position.

ADV Holds:
Rack 53/35#
OH 26/18#
Farmer 72/53#

Challenge:
1 Mile Casual Run Cooldown with partner

 

Tuesday 7/01

WU

  • 8 min SandBag Ground to Overhead” Musical Chairs”
  • Yoga Flow 

WOD

1. Work up to a Heavy Set of 5 Deadlift then 1 x Max Reps @ #

2. Work up to a Heavy set of Push Press then 3 x Max Reps @ #

Rest 2-3 mins between Work Sets.

Remember strength gains come as a product of struggle.
NO Challenge = NO Change.

Challenge
Yoga Flow Recovery

 

Wednesday 7/02

WU

  • 10 Dynamic
  • WOD Explanation

WOD

Choose your own “Nicole” Adventure…..

20 Min Amrap
400 M Run
______ to Failure

  • Thruster @ 1/2 BW
  • DH Pull-up
  • Muscle-up
  • Overhead Squat @ 1/2BW
  • Double KB Clean & Push Press @1/2 BW round up to closest set
  • Push Press @1/2 BW

Foundational: MOD to appropriate % of BW with coaches help

We are adding these Nicole’s as benchmarks at CFCA because they combine pretty much everything we are trying to develop (strength endurance, cardiovascular capacity, mental strength to push to failure and increased strength to weight ratio testing. You will see them frequently and the data you get from them will be very valuable to test against. Round up to closest 5#. DO NOT sacrifice form/quality for reps.

 Challenge
Class Yoga Flow

6:45PM Open Gym Challenge

“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders – 20 min Cap.

1. You must complete each set unbroken before moving onto the next  Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.

2. You will start over on the set you were attempting if you do not get the desired number consecutively.  Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.

3. You must break in between sets. Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.

 

Thursday 7/03

WU
Nada

WOD

10 Minute Capacity Tests with a partner (Alternate Efforts)

  • Reverse SandBag Drag (1/1)
  • Shuttle Runs to 3rd pole inside (3 laps)
  • Plate Burpees (30 Second intervals)
  • Ski Erg (30 Second intervals)

2 mins off between sections

Challenge
Wheel of Pain Spin for 1 final test?

 

Friday 7/04

*Gym Closed for the 4th. Make it an early endurance day before your 4th activities begin.  60-90 minutes of OTG exercise. Run, Hike, Bike, Swim, Paddle, Row Dories etc.. what you do matters less than just getting out and breathing for an extended period of time.  For extra credit make it an intermittent effort….ie.. sprint the uphills, cruise the flats and walk/coast the downhills in the case of running or biking.

 

Saturday 7/05

Coaches Choice

 

Sunday 7/06

This should be your endurance day (1 of preferably 2 per week)… 60-90 minutes of OTG exercise. Run, Hike, Bike, Swim, Paddle, Row Dories etc.. what you do matters less than just getting out and breathing for an extended period of time.  For extra credit make it an intermittent effort….ie.. sprint the uphills, cruise the flats and walk/coast the downhills in the case of running or biking.

Week of 6/23 – 6/29

22 Jun

photo 4
Kara going for broke on a new benchmark we are introducing called “Super Hang On” after the old sega motorcycle video game.  We had a great coaches meeting on Wednesday night and there will be a few changes that will be implemented as a result. First, we are changing up some the benchmarks and challenges at CFCA to ones that are less subjective to movement standards and we feel are a better overall indicator of capacity.  We also are going to put movement standards as a priority above intensity. At times standards get lax when your focus becomes beating the clock.  If you are going to do a  benchmark workout RX, expect the coaches to call you out on Reps that are short of full range of motion or just done carelessly without any regard for points of performance in an effort to move faster. Take the extra nano second to make sure your are moving to the best of your ability.

Monday 6/23

WU
5 min Run/Row Ski or Jumprope

Dynamic Stretch Drills 1 Length SLOW!

  • Inchworm to Up Dog to Inchworm
  • Spiderman (slow bearcrawl w/ Pause)
  • Walking Hamstring/Quad/Sampson Stretch

WOD

1. Work up to a 5 Rep Max Squat (Front or Back) 3 x Max Reps @ #

2. Work up to a 5 Rep Max Pullup then 4 x Max Reps @ #

Rest 2-3 mins between Work Sets

Challenge:
Hell’s Overhead Bells
Tabata KB Push Press 8 x 20 sec work/ 10 sec hold OH
*Must do a minimum of 8 PP per 20 seconds

 

Tuesday 6/24

WU
2 Round Casual Helen
400 m Run
21 KB Swings
12 Pull-ups or ring rows

Power Snatch Prep – 2 Sets of 5 focused reps each with PVC

  • Shrug Hi Pull
  • Scarecrow to Catch Position & Stand (on Cue)
  • Hang Power Snatch
  • Power Snatch from Mid-shin

WOD

5 Min Amrap
5 Power Snatch
5 Lateral Bar Hop Burpees

4 Min Amrap
4 Power Snatch
4 Lateral Bar Hop Burpees

3 Min Amrap
3 Power Snatch
3 Lateral Bar Hop Burpees

2 Min Amrap
2 Power Snatch
2 Lateral Bar Hop Burpees

1 Min Amrap
1 Power Snatch
1 Lateral Bar Hop Burpees

1 Min Rest between each Amrap.

RX @ 1/2 BW

Foundational
Russian Swings & Standard or NPU Burpee

Challenge
Tabata Lockoff Hold (Chin over Bar) & Support Hold on Rings

 

Wednesday 6/25

WU
Nada- causesometimes you don’t get to warm-up…

WOD

4K Row Team of 3 Challenge

  • 1 Rows
  • 1 Rests
  • 1 Paces w/ Reverse Sandbag Drag

5 Mins off then

4K Ski  Team of 3 Challenge

  • 1 Skis
  • 1 Rests
  • 1 Paces w/ Reverse Sandbag Drag

 Challenge
Class Yoga Flow

 

Thursday 6/26

WU
1 min @ Each Station x 3

  • KB Swing
  • Jumrope
  • Inchworm to Cobra and back

Movement Review

WOD

25 Mins For Quality/ Skill Development
10-1 Clean (ascending #)
1 Rope climb

ADV: Straddle Rope climb to 10 ft from a seated position

Challenge
Max Consecutive Double Unders

 

Friday 6/27

WU
Hill or Flat Loop then 10 mins Burpee BBall
1 on 1(coach) all class members  do 3 burpee penalty for no hoop.

Pre WOD Challenge
5 Attempts at Max Broad Jump

WOD

“Kelly”
5 rounds for time of:
400 meter Run
30 Box jump
30 Wall ball

RX = BJ @24in & WB 20# wood target/ 14# navy line.

Foundational
4 Rounds or 25 mins
200m Run
20 Wallballs
200m Run
20 Box Step-ups

*Reminder the Ladies Seine Boats are tonight at Pavilion Beach @5PM.  Go support the CFCA-ers!

 

Saturday 6/28

Coaches Choice…Dip, Dive, Duck & Dodge Perhaps?????

Sunday 6/29

This should be your endurance day (1 of preferably 2 per week)… 60-90 minutes of OTG exercise. Run, Hike, Bike, Swim, Paddle, Row Dories etc.. what you do matters less than just getting out and breathing for an extended period of time.  For extra credit make it an intermittent effort….ie.. sprint the uphills, cruise the flats and walk/coast the downhills in the case of running or biking.

Week of 6/16 – 6/22

15 Jun

Screen Shot 2014-06-15 at 4.30.42 PM

Mark your calendar for Friday, August 8th – our annual summer CFCA boat cruise on the Lady Sea is in effect!

Monday 6/16

WU

  • 8 min Dynamic
  • 5 mins Yoga Flow
  • Movement Prep and Weight Selection

WOD

25 Mins for Quality:
200 Meter OH Carry
Max Consecutive DH Pull-ups
200 Meter Rack Carry
Max Consecutive Overhead Squat
200 Meter Farmer Carry
Max Consecutive Push Press

Back to the top of the order when done with Push Press. Mod as needed.  Make the carries “respectable” please.

Advanced: # = Half Body Weight on Barbell Movements

Challenge:
Alternating Tabata: Hollow Hold & Superman Hold

 

Tuesday 6/17

WU
8 mins Musical Ground to Overhead with MedBalls  & Small Sandbags – Burpee Penalty

WOD

‘Cindy’
20min AMRAP
5 Pullups
10 Pushups
15 Squats

Foundational
MOD to Jumping or Banded Pullups
MOD to Box or Banded  Pushups

Challenge
45/15 x 5 Sets Russian Triangles (www.youtube.com/watch?v=UV7BUzOrc8s)

 

Wednesday 6/18

WU
Run the loop or Hill then
1-6 Alternate Reps with Partner
Goblet Squat
Push-up
Ring Row

5 min Roll while Coach discusses movements in WOD, then 1 Round of Bear Complex with Bar only

WOD

Bear Complex – 25 mins to Max Load

1 Round = 7 Sets of the following:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press (behind the neck)

*These should be touch & go – no resting or re-gripping at bottom of Power Clean.  You can rest with weight on the body. Score is Max Load completed unbroken  (7 sequential sets without bar put down)

Foundation
25min AMRAP @ Light weight / Ascend Conservatively
5 Power Clean
5 Front Squat
5 Push Press
5 Back Squat

 Challenge
10 min Hell Track with Partner (alternate reps)

 

Thursday 6/19

WU
Dynamic

WOD

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

5 Mins off (teams must complete 30 burpees as a team in this ‘rest period’)

10 Mins, Teams of 3:
P1: Max Wall Walks
P2: Max Cals Ski/Row
Pacer: 1 Length Heavy Gimme Gimme 150/100#

Challenge
Rack Carry with Partner the flat loop. 

 

Friday 6/20

WU
Hill or Flat Loop then 10mins Burpee BBall

WOD

‘Tabata This -n- That’ (8 x 20 sec work/10 sec rest 1 min rest between sets)
Pullups
Pushups
Row / Ski
Knees to Elbows
Goblet Squats

Advanced: With Active Rest
Pullups – ‘Rest’ with chin held over the bar
Ring Pushups – ‘Rest’ in a Plank Hold on Rings
Row/Ski – ‘Rest’ pace = 30+ secs to your Interval Pace
Toes to Bar – ‘Rest’ in a one / two legged L hold
Goblet Squats – ‘Rest’ in bottom of squat

Foundation
‘Tabata This -n- That’ (8 x 20 sec work/10 sec rest 1 min rest between sets)
Pullups
Pushups
Row/Ski
Situps
Air Squats

Challenge
” Mini – Flight Simulator” AKA Unbroken Double Under Pyramid…
10-20-30-40-50-40-30-20-10
or 10 min Jumprope practice

 

Saturday 6/21

Teams of 4:
20mins for Max Reps as a team
Pacer 400m Row/Ski/Run
Max Rep Wallball
Max Rep Box Jumps
Max Rep KB Swings

 

Sunday 6/22

This should be your endurance day (1 of preferably 2 per week)… 60-90 minutes of OTG exercise. Run, Hike, Bike, Swim, Paddle, Row Dories etc.. what you do matters less than just getting out and breathing for an extended period of time.  For extra credit make it an intermittent effort….ie.. sprint the uphills, cruise the flats and walk the downhills in the case of running.

Week of 6/9 – 6/15

8 Jun

Screen Shot 2014-06-07 at 8.13.03 PM
Been thinking a lot about the old space. This seems to happen every time summer comes around. Looking forward to starting up the bike gang and sport nights so we can get outside of the gym as a community. Stay Tuned for more info….

Monday 6/09

WU

  • 8 min Gimme Gimme Relay 1-2-3-1-2-3 etc..
  • Yoga Flow
  • Movement Review – Ring Dip  then work up to hard set for five.

WOD

5×5 Ring Dip  (Reps on the even minutes)

then

5 rounds for time of
20 1-Arm KB Swings (10R/10L)
10 Toes to Bar

Adv: 7 Rounds 70/44#
Foundational: toes to bar = leg lifts 15 min Cap

then

1000 meter row or ski…For time

Challenge
Hell’s Bells

 

Tuesday 6/10

WU

  • 8 min Med Ball Toss (3 burpees at the top of the min)
  • Tabata Partner Lat Stretch off Rig
  • Movement Review – Push Press Drills with PVC

WOD

Run to the hill loop
20 Push Press
Run to the hill loop
30 Push Press
Run the Hill loop
40 Push Press

can sub the loop for 800 meter row/ski.

ADV: Double Swing Clean Push Press @ 53/35# KB or Sandbag G2O (take the bait brother)

*Challenge
Max Slosh Pipe Hold

 

Wednesday 6/11

WU

  • Extended Dynamic
  • Farmer Carry the Loop as heavy as possible with a partner

WOD

8 rounds for time:
10 Lateral Box Jumps
1o Wall Ball
10 Walking Lunges

Adv: Lunges w/sandbag Zercher Hold

*Challenge
6 x 30/30  Russian Swing/ Goblet Hold not touching your chest. (Heavy)

 

Thursday 6/12

WU

  • 8 min Tabata Call Out
  • Power Snatch Review with PVC
  • Work up to a hard set of 5 Pull-ups

WOD

5×5 Pull-ups  (Reps on the even minutes)

then

10-1 Ladder
Burpee Pull-ups
Power Snatch
Bear crawl Sandbag drag 1 length in between Rounds

ADV: PS @ 1/2 Bodyweight
Foundational: Russian Swings

 Challenge
Overhead Carry the loop with a partner as heavy as possible

 

Friday 6/13

WU

  • 5 Min KB Circuit 5 Swings 5 Goblet Squats 5 Deadlifts 5 Bent Rows 5 Push-ups
  • WOD Explanation  & Movement Review


WOD

“Crossfit Total”

1 Rep Max Back squat (find the ball!)
1 Rep Max STRICT Shoulder Press (No Bounce!)
1 Rep Max Deadlift (good form)

Your CF total is the sum of the best of three attempts at the back squat, the press, and the deadlift.   *Beyond this we would like to have you guys divide your total by your body weight to come up with a Pound for Pound Total..otherwise known as “the Real Deal”. You will have about 15-20mins per lift to work your way up to a 1 RM.

or

5k Row or Ski

 

Saturday 6/14

Coaches Choice…Rope Climbs likely.

Sunday 6/15

This should be your endurance day… 60-90 minutes of OTG exercise. Run, Brisk Walk, Bike, Swim, Paddle etc.. what you do matters less than just getting out and breathing for an extended period of time. Go for a trail run…sprint the uphills, coast the flats and walk the downhills.

Week of 6/2 – 6/8

1 Jun

Screen Shot 2014-06-01 at 4.14.07 PM
Mark burpee-broad jumping to the farmer carries….

Monday 6/02

WOD

“Fight Gone Bad”

3 rounds of:
As Many Reps As Possible In 1 minute of

Wall-ball 20/14# 10ft
Sumo deadlift high-pull 75/55#
Box Jump 20 in
Push-press, 75/55
Row (Calories)
Rest 1 Minute

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. We will run two heats so that you can have a partner to count reps for you!

Foundational
Modify as needed with coaches help & approval

Challenge / Cooldown
Run the Hill loop with your counter…

 

Tuesday 6/03

WOD

20 Mins for Quality/ Skill Development

1. 1 Hang Power Clean, 1 Power Clean, 1 Hang Squat Clean, 1 Squat Clean (ascend in weight each round)
2. Max Reps of one of the following Upper Body Pull Movements

  • DH Pull-up (1Band) or Hard Ring Rows
  • Kipping Pull-up or Chest to Bar
  • Ring or Bar Muscle up

Alternate between the two movements and rest liberally as needed.

Foundational – 4 (single) reps of Hang Power Cleans focusing on catching with good rack and body positioning

then

200 Cal… Team Ski Erg Relay

Challenge / Cooldown
6 x 30/30 Max Ring Support / Tuck or L Hold

 

Wednesday 6/04

WOD

10 min Amrap
20 Walking Lunges
20 Push-ups
200 M Sprint

5 mins 0ff

10 min Amrap
20 Sit-ups
20 Box Jumps or Step-ups
200 M Sprint

Challenge / Cooldown
10 min Team of 2 relay

Reverse Bearcrawl Sandbag Drag 1 lap (down and back)

 

Thursday 6/05

WOD

3 mins on 3 mins off of the following
Ski for Max Cals
Row for Max Cals
Plate Burpees for Max Reps

2 mins on 2 mins off of the following
Ski for Max Cals
Row for Max  Cals
Plate Burpees for Max Reps

1 min on 1 min off of the following
Ski for Max Cals
Row for Max  Cals
Plate Burpees for Max Reps

Challenge / Cooldown
1 mile Jog

 

Friday 6/06

WOD

15 min Bar, KB or Sandbag Complex Ascending in Reps
1,2,3,4,5, etc of each movement

  • Hang Clean
  • Front Squat
  • Shoulder to Overhead

* When the bar, KB’s or bag is dropped do 1 length of Burpee Broad Jumps before resuming where you left off…

then

Big Boy Helltrack with Partner
4th Telephone Pole & Back
3rd TP
2nd TP
1st TP
2nd TP
3rd TP
4th TP

Challenge / Cooldown
Max Plank Hold

 

Saturday 6/07

Coaches Choice…

Sunday 6/08

Trail Run or Paddle (Weather Pending)…Details later in the week.

 

Week of 5/27- 6/01

26 May

 dam-xing6
Crossing the frigid water and trying not to fall off the narrow dam on the way back from the boulders at Joe’s Valley, Utah. This picture was taken just about a year ago. As we have found out..quite a bit can change over the course of a year. Our lives have had a massive priority shift with the birth of Maz.  The funny thing about that time is that in the 9-12 months preceding this picture we were trying hard to get pregnant. Karen’s biological clock was ticking at 36. We both went through tests to make sure all systems were functioning properly… but still no luck Month after Month. We then made a conscious decision to stop worrying about ovulation cycles/timing etc.  A couple weeks later we flew to Utah for the Gym Jones Level 2 cert to which we piggy backed 4 days of climbing in the desert and another 4 days visiting friends in Colorado.  It was a relaxing trip with desert temps in the 80′s. Climbing was reserved for the cooler early mornings and early evenings with the days being spent lounging in the shade…reading, exploring, cooking etc. Stress levels receded as we had ample free time to decompress from life back home. I’m not a mathematician but I’m pretty sure Maz was conceived on that trip or as soon as we returned.  Coincidence or can stress really be that much of a factor? We have since met so many couples that basically had the same story…as soon as they stopped stressing about getting pregnant….Bing!

I can’t help but draw parallels to exercise, health, nutrition etc… I think that was what I was trying to say last week on the group when I wrote “ Lastly treating your fitness/ health like it’s a chore or an errand that needs to get done rather than a positive lifestyle choice is also something to consider. There is a big mental difference between something that needs to get done on the to do list versus something that is inherent to your lifestyle and a positive part of your day.” 

And again when I wrote this.

“I would define my current fitness plan as opportunistic. In the past, I have had a history of finding something, pursuing it hard only to run it into the ground and eventually burn out. Now, I’m trying to find a balance between everything I enjoy and purifying my motivating factors for doing so. I find that being intuitive to how I feel and what I feel like doing on any particular day is the way to go for me. Part of that is because in New England, you need to take advantage of good weather and get those outside of the gym activities when the conditions present themselves. But also, now that I am a dad, planning my training is not really all that possible. When I try to schedule things and fail to follow through due to life circumstances it equates to stress. I prefer not to set expectations and find I always perform better when I seize the moment when it feels right to do a particular task.”

What I meant by that is carve out time to be active everyday and really think about what you want to do. Some days feel like a crossfit day to me while others are a hard trail ride or run while others may be an easy walk around the backshore and stretching. Be intuitive and listen to your body cause having Maz has forced me to see that expectations of  “I have to do this today” really only add stress to my life. I’m not saying don’t plan ahead but rather be flexible. In the end I think that is the most sustainable way to approach fitness and health for the long term. See you in the gym!

Tuesday 5/27

WOD

“KettleBell Nicole”

Amrap 20 mins of
400 M Run
Max KB swings

Score by total swings

Adv: 53/35# American Swings
Foundational: Check with Coaches for # Russian Swings

Challenge / Cooldown
 5 x 30/30 Bear Crawl /Plank


Wednesday 5/28

WOD

500m Ski or Row for time:

then

1 min on 1 min off x 4

  • Gimme Gimme
  • Tire Flips
  • Slosh Pipe Hold
  • Ground to Overhead w Sandbag

*Do 5 burpees in the off Minute… You will do all 4 intervals at same station before moving to next

Challenge / Cooldown
500m Ski or Row for time: the opposite of what you did previously


Thursday 5/29

WOD

Just Show up…it may be the benchmark you’ve been waiting for!!!!


Friday 5/30

WOD

5 Rounds for Quality/Load ascending in weight

4 Deadlifts
3 Hang Power Cleans
2 Front Squats
1 Shoulder to Overhead

Adv: Start at 60% of Max Clean

then……Choose your Own Adventure

Option 1.

“Fran”
21-15-9
Thusters 95/65#
Pull-ups

Foundational
21-15-9

Thrusters or Wallballs
Burpees (Over Bar)
200m Run

*1o min cap

Option 2.

“Nancy”
5 Rounds
400m Run
15 OHS (95/65#)

Foundational

15 min AMRAP or 4 Rounds
400m Run
15 OHS or Goblet Squats

Challenge / Cooldown
Heavy overhead carry the flat loop alternating with Partner if you have the time.

 

Saturday 5/31

“Fight Gone Bad”

3 rounds of:
As Many Reps As Possible In 1 minute of

Wall-ball 20/14# 10ft
Sumo deadlift high-pull 75/55#
Box Jump 20 in
Push-press, 75/55
Row (Calories)
Rest 1 Minute

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. We will run two heats so that you can have a partner to count reps for you!

Foundational
Modify as needed with coaches help & approval

Sunday 6/01

Trail Run or Paddle (Weather Pending)…Details later in the week.

 

Week of 5/19 – 5/25

18 May

Screen Shot 2014-05-18 at 9.00.54 AM
What’s it gonna be? 


Monday 5/19

WOD

6 mins Ascending/ Alternating Reps
Ring Push-up & DH Pull-ups  (1,1,2,2,3,3, etc)

2 mins rest

6 mins Ascending/ Alternating Reps
Barbell Snatches & Bar Burpees (1,1,2,2,3,3, etc)

2 mins rest

6 mins Ascending/ Alternating Reps
Slamballs & Walking Lunges holding slamball  (1,1,2,2,3,3, etc)

Challenge / Cooldown
30/30/30/30 x 5  Hollow Rocks > Hollow Hold >Plank >Rest

 

Tuesday 5/20

WOD

25 Min Ascending KB Complex

  • Double Swing Clean
  • Front Squat
  • Push Press

*Start with a conservative set of KB’s. Do 1 rep of each of the 3 movements listed above.  Each Round add 1 rep to all 3 movements.  When you clear 10 SC, 10 FS & 10PP get the next heavier set of KB’s and start back at 1. Rest as needed between sets.  Where will you fail and will it be a physical or mental breakdown? Your score will be written for example… 53/9 meaning you made it through 9 reps of each with 2kb’s @53#.

Challenge / Cooldown
10 Min or 10 Reps Per Partner Original Helltrack

 

Wednesday 5/21

WOD

Hill Loop to start

then
3 rounds
10 Clean & Jerks
20 Push-ups
30 Sit-ups
40 Double Unders or 20 NPU Burpee

Hill Loop to finish

Advanced= 135/95#
Foundation= KB Headcutters

Challenge / Cooldown
EMOM x 10 mins 10 – 1 handed KB Swings as heavy as possble

 

Thursday 5/22

WOD

15 Mins for Max Cals as team of 3

P1: Ski
P2: Bearcrawl Track (pacer)
P3: Sandabg Hold

5 mins off

15 Mins for Max Cals as team of 3

P1: Row
P2:Burpee Broad Jump Track
P3: Sandbag Hold

Challenge / Cooldown

Penalty ???

 

Friday 5/23

WOD

10 min Capacity Test
Ground to Overhead Sandbag or Double Swing Clean Push Press

then

Wheel of Pain x 3 (roll with lady luck)

Challenge / Cooldown
Heavy Farmer carry the flat loop alternating with Partner

 

Saturday 5/24

Just a little heads up Saturdays  WOD will be “Murph” in honor of Murph/ Memorial Day and there will be plenty of options for scaling the workload (mini-murph, teams etc) so that everyone can take part. Gym will open at 8:30 and  we will likely start the WOD around 9AM and maybe cookout some breakfast/brunch post WOD with a few libations to boot.  To learn more about who this HERO WOD honors read the link.  http://en.wikipedia.org/wiki/Michael_P._Murphy. 

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Foundational: 50% of Reps and Hill loop

*Partition the pullups, pushups, and squats as needed. (5 Pull, 10 Push, 15 Squats) If you’ve got a weight vest, wear it. 45 min cap. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Operation Red Wings in Afghanistan June 28th, 2005.

Sunday 5/26

Trail Run or Paddle (Weather Pending)…Details later in the week.

*Gym is CLOSED on Memorial Day Monday. Play Outside Please.

 

 

Week of 5/12 – 5/18

11 May

Screen Shot 2014-05-10 at 12.43.10 PM
Coach Ross Keeping it tight on the last set of 20 pull-ups of “Hammer”.

Some of you may have noticed the changes on the chalkboard at the gym. In an effort to better program for such a wide range of personalities and abilities we have shifted how we write things up to have 3 different sections.

WOD: The workout of the day with no specifications for load.  This is for the general membership who are competent with technical movements and have enough experience to modify the loads based on their current abilities. 

Foundation: Just that, the foundational movements with an emphasis on body weight for resistance. Great for those whose ability and knowledge of technical movements is not yet fully developed.  A good choice where sometimes adding additional load beyond body weight is not necessary for the intended stimulus. 

Advanced: RX weight and movement specifications have to be done as written up.

Warm Ups: Also we are going to continue with a 3 part warm-up (CV, Movement Prep, Mobility)  that in some cases may seem longer than the WOD itself. We will do our best to keep things on schedule but please do your part to put the effort into it and not lag.

Challenges/ Coolodowns: extra work that is strongly encouraged if you have the time. Sometimes class may run over and we understand you have busy lives, but please take advantage of them whenever possible.

Also we are bumping up the volume a bit. We encourage you guys to really think about where you are at and how you are feeling on a daily basis.  Create options for active recovery days like swimming, stretching, walking, weakness training.  We would advise you to not set a standard schedule but rather be intuitive to how your body feels. Attention to rest and recovery is critical if you have the ability to hit the workouts pretty hard. Without it, gains in performance WILL be limited and injuries WILL come as a result.

Monday 5/12

WOD

“For Timmy”
10 Rounds
30 Seconds Max Crunches
30 Seconds Max Leg lifts
30 Second Max Plank Hold (Adv use rings)
30 Seconds Rest

then

Row, Run or Ski w/ Partner
100 M (2nd TP)
200 M (3TP)
300 M (4TP)
400 M (Gate)
300 M (4TP)
200 M (3TP)
100 M (2nd TP)

Challenge / Cooldown
EMOM for 1o mins

Evens: Handstand Hold (doesn’t have to be 1 consecutive Hold)
Odds: Rest


Tuesday 5/13

WOD

“McGhee”

Complete as many QUALITY rounds in 30 minutes as you can of:
5  Deadlift
13 Push-ups
9 Box jumps (step down)

In memory of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq.

Foundation =  KB Deadlift or 95/65# for Quality Reps of (5-7-9)
Advanced = 275/185# 24in Box

Focus: Prep for HEAVY DL under cardio stress….Take time to Set up well!

Challenge / Cooldown
Conversational Mile or 10 min Yoga Flow

 

Wednesday 5/14

WOD

EMOM for 12 mins
Evens: Max DH Pull-ups or Ring Rows (don’t have to be consecutive)
Odds: Rest

then

5 Rounds for time
20 Kettlebell swings
10 Toes to Bar or 20 Sit-ups
400m Run

Advanced= 53/35#
Foundation= 4 rounds or 15 mins

Challenge / Cooldown
” Mini – Flight Simulator” AKA Unbroken Double Under Pyramid

10-20-30-40-50-40-30-20-10

or 1o min Jumprope practice

 

Thursday 5/15

WOD

3 Rounds 1 min Max Effort @ each station

Slamball
Ski
Rest
Barbell Snatch or KB Swing
Row
Rest
Farmer Carry (heavy)
Bear Crawl
Rest

Challenge / Cooldown
EMOM for 1o mins

Evens: Ring Support Hold (no bands.. doesn’t have to be 1 consecutive hold)
Odds: Rest

 

Friday 5/16

WOD

7 Round Barbell Complex for Max Unbroken Load
7 Deadlifts (touch and go)
7 Hang Power Cleans
7  Front Squats
7 Push Press

Rest 2 mins between sets

Foundational: Focus on movement “Form before Weight > Weight before Time

then

10 Mins to Complete
1 Hill Loop
Max Plate Burpees in the remaining time.

Advanced: 45/25#
Foundational: Standard Burpee

Challenge / Cooldown
10 min Yoga Flow

Saturday 5/17

Coaches Choice

Sunday 5/18

Trail Run (Weather Pending)…Meet at CFCA 8AM

Week of 5/05 – 5/11

4 May

Screen Shot 2014-04-20 at 10.33.45 AM
We are coming up on the best time of year around here. To Not explore/enjoy the natural beauty of Cape Ann is a crime after the winter we had. Get out there!

Max Effort Monday 5/05

WOD

20 mins to establish the most amount of weight that you can drag around the track in under 30 seconds. Each player must do 3 Wall Walks between all attempts with the sled.

then

10 min Squatless “Cindy”
5 Pullups
10 Push-ups
15 Sit-ups

Mod as needed to current capacity (1 band only)

then

1 mile run conversational cooldown (hill to flat) as soon as 1o mins is up.

OTG Homework
Hike from the EP Lighthouse to Brace Rock & Back…. Do it then stretch out.

 

Tuesday 5/06

WOD by Request

25 mins to 1 RM Turkish Get-up (Barbell)

Must be completed on both sides to count. Safety First = Use a spotter please!

Newbies Sets of 3-4 reps per side Ascending to heavier kettlebells

then

Which Coach has a Birthday today?   That’s a hint to what we are doing….
Newbies will throw in a 2nd telephone pole run at rep failure.
*15 min Cap

then

3 flat loop conversational cooldown (hill to flat) as soon as you complete WOD

Recovery
Yoga Class @CFCA?

 

Wednesday 5/07

WOD

4 Rounds
1 Min Max Power Snatch 95/65# or  Foundational = Rus KB Swing
1 Min  Max Double Unders or NPU Burpees
1 min Rest

then

Ski or Row with Partner for total time:  (each member must do all 7 intervals)
400 M
300 M
200 M
100 M
200 M
300 M
400 M

*Carryover meters are yours to enjoy!

OTG Homework
Intermittent trail run perhaps?

 

Thursday 5/08

WOD

1 min on 1 min off x 10 mins Ring Plank Hold

then

“Burnhams Field Trip”

Recovery/OTG
30 min Roll or Stretch

 

Friday 5/09

WOD

20 Mins for Quality & Skill Development – Alternate between
1. 5-10 Reps of Your Weightlifting Weakness – Ascend in # each round
2. Max Reps of Your Gymnastic Weakness (body weight only)

*Please think about these before coming to class…the world is your oyster.

then

With Partner
6 mins for Max Reps Slamballs…Pacer = 4 lengths Gimme Gimmes

3 mins off

6 mins for Max Rep KB Snatch/Swing….Pacer = 15  burpee box jump

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

 

Saturday 5/10

WOD

“Hammer”
Five rounds, each for time, of:
5  Power Clean
10 Front squat
5 Push Jerks
20 Pull-ups
Rest 90 seconds

RX= 135/95#
MOD = 95/65#

*In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana,  who died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

 

Sunday 5/11

Trail Run (Weather Pending)…Meet at CFCA 8AM

Week of 4/28 – 5/4

27 Apr


Max Effort Monday 4/28

WOD

2o mins 

1. Back Squats – Start with a 95/65# Barbell. Do a set of 10 Reps.
2. Then do a set of Ring Dips to failure
3. Then ring support hold till failure.

Add 20/10# to the bar & Repeat cycle until you fail to make 10 Consecutive reps on the Back Squat. Add weight intuitively based on ability and how you are feeling. There are NO hard and fast rules.  No more than 20# increments though!

*Modify Ring Dips to the 10 reps fresh rule

then

“Intro WOD”
Amrap 10
10 Wallball 20/14#
10 Box Jumps 24/20
10 Russian Swings 70/44#

Mod as needed to current capacity

then

1 mile run cooldown (hill to flat) as soon as 1o mins is up

OTG Homework
40 min Intermittent Run/Walk on trails


Tuesday 4/29

WOD & Foundational

Tabata Intervals 8 x 20 seconds work/ 10 Seconds Rest
Slamballs over the rig
Double Unders
Sit-ups
Farmer Carry (Heavy as shit)

We will do each exercise full through the 8 rounds then 1 min off  between each 4 min block.

Big Boy Helltrack Re-run with Partner (each member must do all 7 intervals)
1st Telephone Pole
2nd Telephone Pole
3rd Telephone Pole
4th Telephone Pole
3rd Telephone Pole
2nd Telephone Pole
1st Telephone Pole

Recovery
Yoga Class @CFCA?


Wednesday 4/30

WOD & Foundational

20 mins for Quality
1.Clean & Jerks – Start with a 95/65# Barbell. Do 5 Reps.
2. Then do 1 Rope climb.

Add Weight to Bar#  & repeat cycle until you fail to Clean & Jerk the weight. When the C & J get Heavy…treat each rep as a single lift. Add weight intuitively based on ability and how you are feeling. No more than 20#’s though!   Foundational from the Hang…then shoulder to overhead.

then

10-9-9-7-6-5-4-3-2-1
Goblet Walking Lunges 53/35# x 2
Burpee Pull-up

OTG Homework
10 Min Push-up/ Leg Lift ladder
1-?  When you fail to make the reps consecutive start back at 1.


Thursday 5/01

WOD  & Foundational

3 rounds per person – Teams of 2
2 mins to complete 5 Tire flips & Row for Max Cals

3 mins off

3 rounds per person – Teams of 2
2 mins to complete 1 Gimme Gimme & Ski for Max Cals

*Sandbag Hold for resting partner 70/40#

then

Penalty for less cals…..will the 1.2% work out?

Recovery/OTG
30 min Roll or Stretch


Friday 5/02

WOD & Foundational

20 Mins for Quality – Alternate between
KB Bench Press Max Reps 53/35#  Adv…use 70#’s
DH Pull-ups at BW for Max Reps

then

1 Mile Time Trial Redux

then

1 mile cooldown

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


Saturday 5/03

Coaches Choice…..

Sunday 5/04

Trail Run 8:30 @CFCA

Week of 4/21 – 4/27

20 Apr

Screen Shot 2014-04-20 at 10.33.22 AM
Hubba Hubba….WOW far right and far left!

Some great goals on the board. Those of you that haven’t written them up…please do so. We have the thin white chalk and a step ladder if you need to go high. Lot’s of Blackburn Challenges up there which is good to see. Even Karen has it written up which I was surprised to see. If it’s your goal, plan on it cause i know who you are and there will be consequences of no follow through. It’s not that bad really…a scenic cruise with some excitement based on vessel choice.

Max Effort Monday 4/21

WOD

Grease the Groove
1-8 OH Squat with Barbell or PVC alternating with partner
PVC (bottom of squat if possible) dislocates while partner is doing OHS

then

12 Mins to 1RM OH Squat

Foundational Ascending sets of 7-10 reps

then

“Ski, Swing & Slam”
4 Min Ski for Cals
1 Min Off
4 Min Russian Swing for Max Reps 70/44#
1 Min Off
4 Min Slamball for Max Reps

then

6 x 30/30 Toes to Bar or Leg Throwdowns with partner

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


Tuesday 4/22

WOD

4 Rounds for time
Hill Loop
1 Rope Climb
400 M Farmer Carry 53/35#

Foundational
3 Rounds

Recovery/OTG
Yoga Class (CFCA will start next week) or 20 Min Stretch


Wednesday 4/23

WOD & Foundational

30  Mins for Max Cals – Teams of 3
1 Sled drag plus Sandbag
1 Row for Cals
1 Plank Hold

 X Plate burpee penalty for reps shy of winning team.


Thursday 4/24

WOD  

20 mins- climb the ladder 1,2,3,4,5 etc…
Pistols (per side)
Strict Ring Dips or Strict HSPU
Strict Chin-ups

*No Bands allowed

Foundational MOD

20 mins- climb the ladder 1,2,3,4,5 etc…
Goblet Step ups (per side)
Ring Rows
Push-ups
200m run

Do not modify on the fly….set up what you are doing from the get go and stick to it. Challenge yourself!

then

With Partner alternate efforts “Biggy Helltrack”

1st Telephone Pole
2nd Telephone Pole
3rd Telephone Pole
End of Building (before Jog -architectural term)
400 M
End of Building
3rd Telephone Pole
2nd Telephone Pole
1st Telephone Pole

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


Friday 4/25

WOD & Foundational

“Obstacle Course” x  however many trips we can fit into 40 mins.
Please bring your phone with a stopwatch as we will be buddied up on this one. Bring your knee socks and not your Nike Free’s.

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


Saturday 4/26

Coaches Choice…..

Sunday 4/27

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

*We will switch over to the New Schedule the 4/28

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