Week of 4/13 – 4/19


Big thanks to The Farm, GMG, and all our crew who came out to support the CFCA Dodgeball teams in the 2015 Bikini Dodgeball Tournament. Sunny & 70?! No complaints today! We had a bunch of CFCA’ers playing on various teams this year –  team Vicious & Delicious went far but the trophy eluded us again. Always a fun time & money going to a good cause (Next Step).


Monday 4/13

WOD

20 mins for Quality Movements

1. Front Squats from the floor – Start with a moderately heavy (95/65#)  Barbell. Do a set of 7 Reps.
2. Then do a set of Ring Dips to failure
3. Then ring support hold till failure.

Add 20/10# to the bar & Repeat cycle until you fail to make 7 Consecutive reps on the Front Squat. Add weight intuitively based on ability and how you are feeling. There are NO hard and fast rules.  No more than 20# increments though!

*Modify Ring Dips > Ring Push-ups > Banded Push-ups the 10 reps fresh rule

then

10 Min AMRAP
10 Wallball 20/14#
10 Russian Swings 70/44#
200m Run
*Mod as needed to current capacity

then

Flat loop(s) / casual run as soon as 10 mins is up

Notes: Going for load/quality movements on part 1. On part 2 keep your intensity level high & go unbroken on all sets.

OTG Recovery
40 min trail walk with your pup… then tell us how the snow melt is lookin’ in your neck of the woods!
 


Tuesday 4/14

WOD  & Foundational

3 rounds per person – Teams of 2
90 Seconds to complete Farmer Carry For Max Laps

then

3 rounds per person – Teams of 2
90 Seconds to complete Sled Drags For Max Laps

then

3 rounds per person – Teams of 2
90 Seconds to complete Sandbag Drags For Max Laps

then

3 rounds per person – Teams of 2
90 Seconds to complete a Ski for For Max Cals

Notes: Try to partner with someone doing the same carry/drag as you to make things fairly seamless. Pick weights that are challenging but you can maximize the 90 seconds working as much as possible.

Recovery
Yoga at CFCA


Wednesday 4/15

WOD & Foundational

15 mins for Quality
1. 3 Reps Cleans & Jerk. Start with a 95/65# Barbell.
2. Then do 1 Rope climb. ADV: Straddle or legless

Foundational:
1. 3 Hang Cleans, then shoulder to overhead.
2. Rope up & down.

Add Weight to Bar#  & repeat cycle until you fail to Clean the weight. Treat each rep as a single lift. Add weight intuitively based on ability and how you are feeling. No more than 20#’s though!

then

400m Run
7-6-5-4-3-2-1
KB HeadCutter 53/35#
Burpee Pull-up
400m Run

Notes: Skill development on part 1.  On part 2, just grind through the reps with attention to good form, and run hard.  

OTG Recovery
40 Min Walk… Unplugged


Thursday 4/16

WOD & Foundational

EMOM 15 min (3 min cycles)

  • KB Strict Press Max Reps 53/35# 
  • DH Pull-ups/Ring Rows at BW for Max Reps
  • Rest

then

Teams of 3 to 150 Cals
Ski 10/6 cals
3 Shuttle Runs

*back to back efforts.. 1 Works while the others rest

then

5 min casual Run or Row for Cooldown

Notes: Part 1, get some solid strength endurance work in. Modify the weight on the KB’s or band the pull-ups if need be. Use Mods that may allow you to get around 10 reps over the course of the first round and stick with that modification for the remainder of the workout. On the intervals…go as hard as possible.

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga


Friday 4/17

WOD  Foundational

7  Mins to Complete 1 Hill Loop then Amrap OH Squats
4 Mins off

6 mins to complete 1 Flat loop and in the remaining time do Amrap KB Swings
3 Mins off
5 mins to do 400M Run then Amrap Box Jumps/ Step Down
2 Mins off
4 Mins to do a 200M Run then Amrap Sit-ups
1 Min off
3 mins to complete 100M Run then Amrap Burpees

RX: OHS @95/65# KB 70/53#
FDN: Goblet Squats for OHS/ Step ups for Box Jumps/ NPU Burpee

Notes: You can substitute rowing for running (hill loop = 1000m Flat =600m)

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga


Saturday 4/18

Team style – Coach’s Choice


Sunday 4/19

Open Gym 
This is a great time to work on skills you have an interest in but don’t feel like you have the chance to work on during class.

Nutrition Preparation
Eat quality foods, in appropriate quantities to fuel your efforts for the week. And hydrate!

Mental Restoration
Engage in activities that make your life full and help you recharge your batteries. Maybe a little journaling/drawing, cooking, meditation, gathering with friends, beverage on a sunny deck… etc. Take a deep breath and enjoy this life.

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