Week of 5/27- 6/01

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


“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


500m Ski or Row for time:


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


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

Friday 5/30


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.

Thusters 95/65#


Thrusters or Wallballs
Burpees (Over Bar)
200m Run

*1o min cap

Option 2.

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


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!

Modify as needed with coaches help & approval

Sunday 6/01

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


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