Week of 7/22-27

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Jeff Muise rowed a Grand Banks Dory 20 miles around Cape Ann in the morning, then went to do a 5k running race in the afternoon.  How do you spend your days off?

A couple of funny tidbits from this week…..

Story 1: We went to the BMX track early on Wednesday thinking there would be no one there….maybe a few little kids, but we were trying to avoid a time when there would be lots of quality action. We figured with the 90+ temps no one would be stupid enough to go except us. As luck has it, when we pulled up there was a person absolutely ripping around the track at about mach 10.  Karen and I both looked at each other in disbelief. Should we even get out of the truck? Should we wait till the session is over? When the rider banked a couple turns close to the parking lot, we were surprised to see it was a girl. After the newbie hesitation, we got our bikes out of the truck and went up and talked to her. Turns out she’s was pro rider and had been riding since she was 3.  She finished high school at 14, turned pro at 15 (the youngest female ever to do so as we found out through google) and now was 19.  

Story 2: As some of you know, Kevin and I paddled the Blackburn in an outrigger canoe on Saturday. Our only experience was testing it out for an hour or so on Thursday night. It was my 3rd time doing the Blackburn and for Kevin his first.  The opportunity to borrow the outrigger came up just 3 days before the race and I eagerly accepted. If you know anything about outriggers, they are really rare on the East Coast. Most are made in Hawaii and shipping over a fragile and long (26 ft in our case) fiberglass vessel is dodgy at best. Most people that have outriggers take racing them very seriously. Enter Kevin and I….we showed up to the start line of the outrigger class. First impressions were that people look serious! Serious gear, extra paddles…decked out etc.  After the officials called out the vessel numbers there was an awkward silence and nerves were running high waiting for the “3-2-1 Go” countdown. During that awkward silence, Suzanne, who lent us the boat yells “Kevin, your paddle’s backwards” and that set the tone and expectations for us.  

 We capsized about 6 times over the course of the 20 miles, with really no rhyme or reason.  The center of balance on the 2 man outrigger is so fine that your pretty much in the water before you even know it happened. Then you have right the boat and swim to find all your shit that is floating in different directions. Luckily for us it was 95 degrees so the unintentional swims were very refreshing. We finished somewhere around 4 hours. Last in our class I believe with the exception of the guys in the beaver canoe which was basically a hollowed out log.  All in all though, it was a great time.

The moral of the stories are that it’s always amazing to see people who are so good at something that you absolutely suck at. Inspiring and humbling all at the same time. But…. it’s good to be a position of student, newbie, fool, jackass or whatever you want to call it because it gives great perspective. If you want to try new things and make progress, you have to take steps backwards and put yourself in an oftentimes unfavorable (to the ego) light. Inability to do so leads to stagnation and acceptance of an often declining status.  Anyway, it just made me realize how important it is to try new things that interest you, surround yourself with inspiring people and except that it’s OK and necessary to be the fool….and to find humor in it helps too.

General Warm-up for the week is

6 min Dynamic Warm-up 


6 min Burpee Lay-ups

Monday 7/22 (Benchmark Strength)

Specific Warm Up
WOD explantion of movements


“CFCA Total”

1 RM Turkish Get Up (must be done on both sides with  barbell..use spotters)
1 RM Clean & Jerk
1 RM weighted Pull-up (or minimal banded)
*Your CFCA total is the sum of your 1 RM TGU, Clean & Jerk & Weighted Pull-up. You will have about 15-20 mins per lift to work your way up to a 1 RM.
compare to January 29th

Emphasis is on volume of good mechanics over load
30 Reps of each movement if not working to 1 RM


1 Min ALL OUT Airdyne for Cals

Day 22 of Weakness= 22 Reps

Tuesday 7/23 (Strength/Power Endurance)

Specific Warm Up
 1-2-3-2-1  gimme gimme relay with 2-3 folks

WOD & Foundational

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”

2 flat loops or 5 min easy spin or row

Day 23 of Weakness= 23 Reps

Wednesday 7/24 (Skill/Strength Endur)

Specific Warm Up
Warm up specific to your choices below

WOD & Foundational

18 minutes EMOTM: Odd = Upper Body Gymnastic Push Movement, Even= Max Double Unders or Jump rope

For this work on a Gymnastics movement that you struggle with could be a HSPU or Hold, Ring Dip (muscle-up) for 1-5 reps depending on difficulty. 


Dead Hang Pull-ups (hard bands OK)
KB Front Squats 2 @ 50% BW total
10 min cap

Day 26 of Weakness= 26 Reps

Thursday 7/25 (Strength/Power Endur)

Specific Warm Up
1-8 Plate Burpees with Partner

WOD & Foundational

Secret Stash….Cause some things need to be a surprise
Hint: Heavy Gimme Gimmes and Tire flips

Pick one of the following for 10 min Amrap team of 3 Relay
(i.e where do you need improvement?)

200 m Run
200m Row

20 Burpees
30/20 Cal AD


Day 25 of Weakness= 25 Reps

*remember “Sport Night” this night….let’s go play ultimate frisbee perhaps. Any Ideas?

Friday 7/26 (Benchmark Conditioning)

Specific Warm Up
4x 30/30 Push Press/ Hold


WOD Explantion



5 rounds for time of:
400 Meter Run
30 Box jump, 24/2o in
30 Wall ball  20/14# 10/9ft

*30 min Cap

Compare to Wednesday Sept 12th

Five Rounds for Time

Run 400 meters
20 Box jump
20 Wall ball

*30 min Cap

Kelly is plenty

But………Day 26 of Weakness = 26 Reps

Saturday 7/26 (FUN)

Dodgeball or Burnhams Field Team WOD
We’ll see how the week progresses

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