Week of 5/4 – 5/11

Screen Shot 2015-05-03 at 12.21.18 PM
Some of the CFCA ladies getting some dory time in prep for the Seine Boat races in a couple months. Such a great way to enjoy the water, if you want to get access to the dories here is the link… http://internationaldories.com/join-now/ Dory folks are a great group of people who have always been super helpful in mentoring newbies. If you get hooked, you can buy seats and oars at the Dory Shop on Harbor Loop. A great, scenic way to get some exercise and something unique to our town.


Monday 5/4

7 Rounds for time of:
15 KB Swing 53/35#
15 Power Clean 95/65#
15 Box Jumps 24/20in

*In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana who was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

Amrap 18 mins
12 Kettlebell swings
12 Goblet Step-ups
200 M Row


Three Sets of:
Partner Leg Throwdowns
Rest 1 Min
Med Ball Sit-up/Throws to Partner
Rest 1 Min

Recovery/ Extra: Get Outside for a hike on the rocks or in Dogtown! 80 degrees we heard??   


Tuesday 5/5

12 min ladder 1,2,3,4,5,4,3,2,1….etc. 
Weighted DH Pull-ups >BW Deadhangs > Banded > Ring Row
Strict Ring Dips (ADV: use high rings) > Banded Dips > Ring Push-ups > Banded
Barbell Rollout or Ring Plank x 10 Seconds (10,20, 30 etc..)


Teams of 4 – 4000m Row
Pacer: 2 Length Sled Push 
P1: Row
P2: Slosh Pipe Hold
P3: Rest

Notes: Get some solid challenging volume of upper body and core work on the ladder. Focus is on movement quality rather than quantity and pick the movements on the spectrum that are challenging but doable for the reps. On the sled/row combo, 2 will be working, 1 Holding, and 1 resting. The sled pusher goes right to the row station and the rower to rest station. Sled pusher cannot commence until rower has started rowing and sloshpipe is in position.

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

Wednesday 5/6

Spend 20 Mins working up to a 1RM Barbell Turkish Get-up


150 Wallballs for time 20/14# 10/9ft

Amrap 12
20 Wallballs
200 M Run

Notes: Happy Birthday Karen! You look damn good for 55, you go girl. On the TGU, you must complete it on both sides for it to count. On Karen:  If you haven’t been squatting a bunch and don’t want to be really sore… I’d go with the Foundational, just FYI.

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

Thursday 5/7

4 Rounds for Completion
200 M Rack Carry/OH Carry 53/35#
3 Rope Climbs > Rope Up Downs
Hill Loop

AMRAP 25mins MOD to Mini Hill Loop (Take a Right on Forest St.)

Notes: Rack/OH means 1 side will be in Rack the other will be OH with the same # KB. Switch sides as needed to complete the 200m.

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

Friday 5/8

Every 3 Mins for 15 Mins complete the following complex unbroken
5 Deadlift
5 Hang Clean
5 Front Squat
5 Shoulder to Overhead

KB’s OK too. 

Foundational MOD

1 Unbroken set of KB Head Cutters Every 3 Mins for 18 mins


Teams of 3
150 Calorie Ski
Pacer: 10 Slamballs
P2: Ski
P2: Rest

Notes:  If you’re using KBs on the complex, work up to a challenging weight and stay there. Part 2, work to keep the intensity high.

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

Saturday 5/9

Team style – Coach Mel & Bearcat’s choice !


Sunday 5/10

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.

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 )

Google photo

You are commenting using your Google 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 )

Connecting to %s