Week of 4/27 – 5/3

Got to give huge props to Polish Michal for running the Boston Marathon last Monday in 3:14. This was about 10 mins slower than his qualifying time of 3:03 but his training was hampered by the snowmaggeddon this past winter making the trails inaccessible and the roads downright dangerous to run on. It’s inspiring to see him pick a long term goal and put in the work to get there be it the Marathon or Police Academy. I know I’ve learned a lot from watching his consistency and willingness to put in time that, although maybe boring, is very important to achieving the end result. Sometimes I think that CF by its nature of high intensity all the time kind of steers folks to to be impatient and avoid longer paced out efforts. These are really critical to building a solid cardiovascular foundation and overall fitness and health. Good on ya Michal!

Monday 4/27


Every two minutes for 20 Minutes (10 sets)
Hang Clean + Power Clean + Squat Clean
Build over the course of the 10 sets to something heavy for the day.

Foundational: 3 Hang Power Cleans ascending conservatively


For  Time:

6 Rounds for time
7 Plate Burpees (25/15)
Shuttle Sprints (laps)
*Rest 1 Min Between Rounds

5 Rounds or 15 Mins
Standard or NPU Burpees

Notes:  Work on skill development with the clean then work fast for the plate burpee/ shuttle sprint combo.

Recovery/ Extra Get in the pool and zone out! 30 mins easy freestyle

Tuesday 4/28

WOD  & Foundational

Teams of 3 18 Min AMRAP
Pacer: 2nd Telephone Pole KB Farmer Carry

P1: Max Ring Spiderman Push-Ups  MOD> Standard or Banded

P2: 1 Lap Sandbag Drag


Core Circuit 30/30 x 12 mins

30 Seconds Barbell Rollout > or Plank
30 Seconds Rest
30 Seconds Hollow Rocks

30 Seconds Rest

30 Seconds Side Plank

30 Seconds Rest

30 Seconds V-ups
30 Seconds Rest

Notes: Just grind through part 1 with your team, then maximize working time in the core intervals. Feel the burn baby!

Recovery/ Extra Yoga at CFCA or jump on a bike for 40 mins and ride conversational pace.

Wednesday 4/29


Every 3 Minutes for 15 Minutes (5 Rounds)
5 Front Squats ( Ascending # each round) (Bar or KB’s ok)
1 L, Tuck, Ring Support or Ring Plank Hold to Failure


50 Cal Row
50 KB Headcutters @ 53/35

50 Cal Ski

Foundational “30-30-30”

Notes: “50-50-50” is a new benchmark. It’s in the new journals. Hint: get one! cause we’re taking down the shelving where the old journals live to make room for bulletin board with upcoming events, races, achievements etc.

Recovery/ Extra Come try climbing tonight! Or 30-40 min Walk, Row or Ski at Open Gym

Thursday 4/30

WOD & Foundational

Partner WOD 10 Min KB Swing Ladder (1,2,3 etc)  (ADV: KB Snatch)
2 Mins off
10 Min Slamball Ladder (1,2,3 etc)
2 Mins off
10 Min Gimme Gimme Ladder (1,2,3,1,2,3 Laps)

Foundational MOD Ladder to capacity

Notes: This will be an alternating effort where partner 1 does the odd reps and partner 2 the even… if you’re snatching, switch arms each round or as needed once the reps get higher. Climb as far up the ladder as you can in 10 mins. Looks easy right?!

Recovery/ Extra 30-60 min Easy Swim/Walk/ Row or Bike

Friday 5/1

WOD & Foundational

3 x 4 min Rounds NFT (12 mins)
1st Min – 1 Set Max Sandbag Zercher Squats
2nd Min – 1 Set Max Ring Rows
3rd Min – 1 Set Max Flutter Kicks
4th Min – Rest


Five Rounds
Run 200 Meters

7 Strict Ring Dips

7 DH Pull-Ups
*Rest 1 Min Between Rounds

Notes: On Part 1 do a challenging set of each of the following exercises. The time remaining of the minute is recovery.   On part 2, think fast 200m runs then solid ROM on the strict movements.

Recovery/OTG 30-60 min Easy Swim/ Walk/ Row / Bike / Paddle

Saturday 5/2

Team style – Coach’s Choice

Sunday 5/3

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 time. A great format would be 1 min on / 1 min off for 20-30 mins of quality Reps. Skill work should not be rushed when you are trying to dial in technique on say rope climbs.

Nutrition Preparation Prepare 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. This really should be a daily task. Take a deep breath and enjoy this life.

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