Turkey Week!

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Jaime with some good swings!

Kind of a funky week with the Holiday. Below is the schedule

11/27 / Wednesday: Regular Schedule
11/28 / Thanksgiving: 8:30AM Pre Turkey Burner
11/29 / Friday: 8:30 & 5:30PM Only 
11/30 / Saturday: 8:30AM
12/1 / Sunday: 8:30AM ‘Field Trip’

*FYI- the roofers are finally scheduled to re-roof our space over the Thanksgiving weekend (weather pending) The good news is hopefully we won’t have any pesky leaks like all last winter. The bad news is WOD’s on Friday and Saturday AM may be loud due to stripping the roof. But much like this past Saturday with no power, we will make the best of it.

**Also….Starting next week (Dec) we are going to have a 30 day focus to help people achieve a deadhang pull-up, kipping pull-up or muscle-up by the Holidays/ New Year. All the daily supplementals will be set up with specific programming based on what YOU are working toward. Some days will be strength oriented while others in the case of the kip and the MU will be more skill based. Here are the prerequisites for each movement

Bodyweight DH Pull/ Chin-up = Nada
Kipping Pull-up = 5 BW DH Pull-ups
Muscle -up = Chest to Bar Kipping Pull-ups & BW Ring Dips

Until you have met the prerequisite you are not allowed to move on to the next movement…as that would be a waste of time. Also we are from now on implementing a 1 band policy for WOD’s. No mixing and matching. Just keep it it simple and it will keep you more aware of your actual ability.

Memory Lane Monday 11/25

WU
6 Min/ 6 Reps Partner Med ball Toss

  • Overhead
  • Wallball
  • Underhand
  • Side

then

1 Hill Loop

Skill Development
KB Snatch
http://www.youtube.com/watch?v=jvFcO8punX0

WOD
For time: 120 Reps Kettlebell Snatch 53/35#

*every time you drop the bell or switch arms you must do a  200m run (third telephone pole)

https://crossfitcapeann.com/2011/07/20/wednesday-21/

Foundational
120 one arm KB Swings

*every time you drop the bell or switch arms you must do a  200 m run

Supplemental
2-3 x DH Pull-up Ladder with Buddy 1-6

Tuesday 11/26

WU
2 flat loops then WOD explanation

WOD
“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 June 22nd

Foundational

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


Supplemental
Partner Helltrack  – Reps/Time Depending

Wednesday 11/27

WU
8 Min Coach Led Dynamic then WOD set-up

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

Supplemental
2 flat loop cooldown

Thursday 11/28

WOD & Foundational:
Thanksgiving Day 8:30 AM Class only!

Friday 11/29

WU
Burpee Basketball

WOD & Foundational
Complex for Max Load in 25 minutes of

5 Deadlifts touch and go
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overhead

*Must not drop the bar through the duration of the complex for it to count

Supplemental
Max Double unders or Burpee box jumps in 5 mins

Saturday 11/30

WOD
The Unknown & Unknowable

Sunday 12/1

“Field Trip”  – Meet at the gym @ 8:30 activity TBD

Outside the gym activities for this week

  • 2 x 1 hr EASY jog, spin, swim or row
  • 1 x yoga

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