Week of Nov 11th -17th

turnout
Thanks to everyone who brought in friends for Buddy Week! It was really nice to see some new faces in our community. 

CFCA Warm-up for the week is

5 min Row, Dyne or Run Hill Loop x 1

5 min Dynamic Warm-up

Monday 11/11

Remember we are only running 2 classes today for Veteran’s Day 8:30AM & 5:30PM

Specific Warm-up
Set up for WOD

WOD
‘Glen’

In Honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.  *Glen came and did a WOD with us at our old location on Parker St. while he was visiting friends and family in the area.

For time:


30 Clean & Jerks @135/95#
1 Mile Run (Hill Loop x 2)
10 Rope Climbs
1 mile Run
100 Burpees

Modify Clean and Jerk weight as needed

*Can be done as a team Alternating reps

Foundational
“Mini Glen”

20 Clean & Jerks w/barbell or KB’s
Hill loop x 1 or 1200 m Row
6 Rope Climbs or MODS
Hill Loop x 1 or 1200m row
60 Burpees

Supplemental
Stretch

Tuesday 11/12

Strength
15 mins to 5 Rep Max Backsquat

WOD & Foundational

‘Baseline’
500 m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

*we will run heats with partners as counters. Make sure movements are solid as this one is a notoriously easy one to cheat…Don’t cheat yourself.  Modify as needed. Compare to July 3rd or first day of Fundamentals

Supplemental
6 x 30/30
Bear Crawl/ Plank

Wednesday 11/13

Strength
15 mins to 5 Rep Max Press

WOD & Foundational:

“Helen”
3 Rounds for Time:
400m Run
21 KB Swings 53/35#
12 Pullups

Supplemental
Stretch with Coaches

Thursday 11/14

Specific Warm-up
Set up for WOD

WOD

(Teams of 3)  …back to back efforts

3 Rounds per person
15 OH Walking Lunge then 60 Double Unders

3 Rounds per person
2 Lengths Gimme Gimme then Row 15/10 Cals

3 Rounds per person
Pushups (15/10) then AirDyne 15/10 Cals

* these are all out intervals lasting less than 1 minute…approach them as such

Foundational:
MOD DUs to 15 Burpees
MOD Pushups to 15/10 Reps Fresh

Supplemental
Stretch

Friday 11/15

Strength
1Rep Max Pullup & Pushup

WOD

Descending 10 – 1 Deadlift @ BW
Ascending 1-10 Burpee Bar Hops

Foundational
Descending 8-1 Deadlifts
Ascending 1-8 Burpee Bar Hops

Supplemental
Tabata Situps 8 x 20/10

Saturday 11/16

WOD

Lumberjack 20ish *35 minute cap

20 Deadlifts (275, 185)
400 Meter Run
20 Kettlebell swings (70, 53)
400 Meter Run
20 Overhead Squats (115, 80)
400 Meter Run
20 Burpees
400 Meter Run
20 Chest to Bars
400 Meter Run
20 Box jumps (24″)
400 Meter Run
20  Squat Cleans (95, 65)
400 Meter Run

* FYI..you get one barbell and are your own pit crew when you need to exchange weights for other movements so transition fast.

Foundational WOD *30 minute cap

20 Deadlifts
400 Meter Run
20 Kettlebell swings
400 Meter Run
20 Overhead Squats
400 Meter Run
20 Burpees
400 Meter Run
20 Pull-ups
400 Meter Run
20 Box jumps
400 Meter Run
20  Front Squats
400 Meter Run

Sunday 11/17

“Field Trip”  – Meet at the gym @ 8:30 and we will be back by 10am.

Outside the gym activities for this week

  • Yardwork
  • Trail Run
  • Snow Shovel?

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s