Congrats to all the ladies and gents who competed in the Fiesta festivities! On behalf of Karen and I, we were thrilled to hear about the CFCA sponsored ladies seine boat ‘Breakfast Club’s’ big win! But beyond that, just the general participation of CFCA-ers jumping in on things either they have never done before or things that personally charge them up has been really inspiring. Be it obstacle course races, climbing, hiking, biking, seine boats etc. That makes us so proud to have such an awesome community of folks willing to try new things and put themselves out there… and really is the best indicator that we are on the right track with CFCA. So thank you for that.
20 mins Back Squat 8 x 3-5 Reps (ascending)
During the rest period do a set of Max Reps of Push-ups of your choice (Strict Handstand, Spiderman, Ring, Standard Push-up, Banded) Should be under 10 Quality reps to failure whatever you choose
3 rounds for time of:
50 Air Squats
10 Hang power cleans 135/95#
*15 Min Cap. Move quickly where you can….Squats & HPC.
7 MU = 7 Chest to Bar Pull-ups & 7 Ring dips
Amrap 15 mins
20 Air Squats
10 Ring Rows (hard)
10 KB Swings
Notes: Quality Reps are the Key in Pt. 1.
Recovery/ Extra: 30-60 Min Walk, Hike, Run, Row or Bike under 70% max heart rate
With a Partner:
50 Burpee pull-ups
Pacer: 2 Big Loop Farmer carry (AHASP)
100 Tire Flips
Pacer: 1 Big Loop Rack Carry
Pacer: 4 Sandbag Get-ups (2R/2L)
*MOD to standard burpees if segmenting the burpee and pullup
Reps of 30-60-90
Notes: Just grind through with your partner.
Recovery/ Extra: Yoga @CFCA
20 Mins Snatch Practice
Advanced Start with the bar and work up to a 1RM Squat Snatch
Newbies Work on Hang Power Snatches primarily with coaches help
10 Power Snatch
40 Double Unders
1 min Rest between Rounds
5-7 Rounds of:
10 Ground to Overhead sandbags
10 Cal Row or Ski
Notes: Prioritize clean conscious movement rather than as fast as possible on the Power Snatch
Recovery/ Extra: Climbing or Open Gym for Base Building 40-60 min Row. Listen to a podcast…these are rad. http://www.eisradio.org/#stories
As a Team of 2-3 complete 200 Single Arm Swing Clean Thrusters or FDN: Headcutters
P1: 1 Lap Sandbag Drag then Max Rep KB Single Arm Swing Clean Thrusters (Heavy) or HC
P2: 400 M Run (pacer)
P3: Rest or ADV: Slosh Pipe Zercher Hold
Notes: Good Base Building Day.
Recovery/ Extra: Beach Volleyball? or??
* Remember AM & Noon Sessions only today!
12 mins to Work up to a Heavy Set of 3 Deadlifts
12 mins to Work up to a Heavy Set of 3 Strict Press
16 Min (30 Seconds on / 90 Seconds off Row & Ski)
Notes: “All Out” Efforts on Pt. 2 are expected. Alternate between Rower and Skier each Interval.
Recovery/ Extra: 30-60+ Min Walk, Hike, Run, Row, Roller Skate or Bike under 70% max heart rate
Gym Closed Happy 4th!
Open Gym 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….
Nutrition Preparation Remember CFCA members get a 10% discount on all items at the local Seaview Farm in Rockport (ask us for your card!) Fuel your efforts & extracurricular activities for the week with real food and stay hydrated! Oh and the Cape Ann Farmer’s market has started too in town on Thursdays through the end of the summer.
Mental Restoration Engage in activities that help you recharge your batteries or go try something new.
Suggested Open Gym WOD
18 Mins for Quality Reps 30 Seconds On/ 30 Seconds off of…..
- 1 Weightlifting Weakness
- 1 Gymnastic Weakness
- 1 Conditioning Weakness
Or 5K Row Test.