Week of 7/29-8/3

Staying with last weeks general theme of surrounding yourself with people who inspire you…..We follow Liz Clark on Instagram just for that reason. Liz is pretty much the definition of self sustainability in that she is sailing her 40ft vessel “Swell” around the world, surfing, gathering food, doing repairs, absorbing culture and generally just treading lightly. She had a hashtag on one of her recent photos that read “capable is beautiful”. What do you think about that?  I much prefer that to some of the CF inspired taglines like “strong is the new skinny” because it focuses on the whole more than superficial aspects.  When you are a capable human being you have more options to express your ability and generally more options are better than less in that circumstance. For more info on Liz click the link Below. See you at CFCA.


General Warm-up for the week is

2 Rounds or 12-ish Mins

  • 5 Wall Squats (8 second count start to finish, feet parallel & shoulder  width , toes STRAIGHT forward!)
  • 5 PVC Dislocates (10 second count – should be actively pushing the shit out of that bar away from the body at all times)
  • 10 OHS Squats with PVC (5 second count start to finish)
  • 5 Goblet Squats (Hold bottom position for 5 seconds for a stretch)
  • 1 Length Gym Walking Lunge Forward (with very light KB or just arm overhead)
  • 1 Length Gym Walking Lunge Backward (with very light KB or just arm overhead)

Monday 7/29

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

3, 6 min AMRAPs Partner Style…

Round 1: Max Rep Toes to Bar (Knees to Chest or Situps) / Bear Crawl Track
2 min Rest
Round 2: Burpee Box Jumps / Overhead Carry
2 min Rest
Round 3: Pullups (Jumping PU or Ring Rows [no bands])  / Farmer Carry

Wheel of Pain Spin x 1

Day 29 of Weakness= 29 Reps

Tuesday 7/30

Specific Warm Up
Mobility – Weighted Squat Hold, Couch, Calf, OH Positions with Bands

Tabata Cycle alternating Wallballs & Slamballs


30 Clean & Jerks for time 135/95#
Jog the loop when you finish.
Compare to April 2nd… https://crossfitcapeann.com/2013/04/02/benchmark-day-12/

AMRAP 6mins

Ground to Overhead Sandbags or Barbells

10 Min Hell Track or 20 Reps with partner

Day 30 of Weakness= 30 Reps

Wednesday 7/31

Specific Warm Up
5-4-3-2-1 for Quality

Pistols (per side)
DH Pull-ups

MOD/ Movement Hierarchy =  band or rig assisted pistol > rolling pistol > counter-balanced pistol > straight pistol


Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8  American Kettlebell swings 70/53#

*In Honor of Chief Petty Officer Nate Hardy, killed February 4th, 2008 during combat operations in Iraq. Compare to Feb 4th https://crossfitcapeann.com/2013/02/04/hero-wod/

Modification & Movement Hierarchy
MU> 2 hard Pull-ups &  2 Ring Dips with MU banded transition if possible

HSPU> 1 mat > 2 mats > Pike push-up > Push-up
KBS> Mod # to Heavy for you

20 Min AMRAP

4 Pullups or Ring Rows
8 Pushups
10 Russian KB Swings

Coach led stretches

Day 31 of Weakness= 31 Reps

Thursday 8/1


Day 1 of Weakness = 1 Reps (Choose one of the following 3 for the month of August)

  • Pull-up
  • Ring Dip (Muscle-up to RD)
  • Double Swing clean Push-Press

*Sport Night tonight… we’ll take a poll later this week for the activity.

Friday 8/2

Specific Warm Up
Movement Review

3 Rounds / 1 Min Each Station Max Effort
Sit ups

Hollow Hold
KB Push Press
Overhead Hold
Plank Hold
Rest 1 min

5 min easy Run, Row or Dyne

Day 2 of Weakness = 2 Reps

Saturday 8/3

“31 Heroes”
If you would like to donate to this cause, please register using this link…

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (50/30). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.  Score is your total # of reps. Modifications will be made so please plan to participate.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom. 

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