Week of 8/3 – 8/9

Check out the speed wobble and wipeout at 2:27…Wow! And power slides at likely 60+MPH with rocky hillsides. Yikes

https://breakingmuscle.com/strength-conditioning/how-to-reach-freak-level-fitness

Also great article on the value of low intensity work as a supplement to aid in recovery, increase overall fitness and promote weight loss. We don’t just write this “Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate” under every days WOD for fun. If your goals are more oriented toward weight loss, this is great information for progressing more low intensity work (aka walking) into your daily routine. If you have access to hills, a treadmill or a child to put on your back all the better. The tricky part for some is that you have to distance yourself from the crossfit mentality that it always needs to be high intensity/hard to be effective. This is a totally different energy system where the opposite is true. It actually should be a sustainable conversational pace to be effective in building aerobic capacity and promoting rather than inhibiting recovery.


Monday 8/3

15 mins for Ascending Complex for Max Load Completed Unbroken

4 Deadlifts
3 Hang Cleans
2 Front Squats
1 Shoulder to Overhead

then

“Grace”

30 Clean & Jerks for Time @135/95#

Something different?…try it with 2 Kettlebells 62/44# for larger humans or 53/35# for lighter folks. Bells must touch floor on each rep.

Foundational 
30 Challenging Headcutters for Quality

then

Challenge Mini Flight Simulator
10-20-30-40-50-40-30-20-10 Unbroken Double Unders or Shuttle Run (intervals in Seconds)

Notes: Good Stuff

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate


Tuesday 8/4

“31Heroes”ish  Rerun
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (Bar or KB) or Wallballs
6 Rope Climbs or  6 Lengths Sandbag Drag
11 Box Jumps or Step Ups

*scale as needed…

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (70/40#). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Notes: Base Building Day

Recovery/ Extra: YOGA or South Woods easy trail run in the PM with Coach Jon. Meet at CFCA 6:30


Wednesday 8/5

With a Partner
10 Mins to Complete a 2000m Row and 50 Burpee Box Jump Overs

Rest 5 Mins

With a Partner
10 Mins to Complete a 2000m Ski and 40 Burpee Pull-ups

Rest 5 Mins

With a Partner
10 Mins to Complete a Mile Run (as a team)  and 30 Plate Burpees

Notes: You must complete the CV portion first (1 works 1 rests except on the run). Once you get to the burpee portion both teammates can work at the same time.

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate


Thursday 8/6

30 mins x 30/30 KB Interval Circuit

  • Single Arm Swing or Snatch Right
  • Single Arm Swing or Snatch Left
  • KB Headcutter
  • Strict Press R
  • Strict Press L

Then  1 Flat Loop OH to Fail > Rack to Fail > Farmer to Fail…rest & repeat until you’ve made it back.

Notes: 30 seconds of solid work followed by 30 seconds of rest for 30 Mins

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate


Friday 8/7

Every Even Min for 20 Mins

  • Max Deadlift @ BW
  • Max Spiderman Push-ups > Standard Push-ups

KB Alternative – Every Even Minute for 2O Mins do Max KB Manmakers for all working mins.

then

Teams of 3-4  Ski 100 Calories
5/10 Cal Sprints followed by 3 Shuttle runs then tag your teammate.

Notes: Strength Endurance followed by some some interval CV work.

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate


Saturday 8/8

Kipping Pull-up Skill Work

then

“Eva 3” Partner or Solo Effort

3 rounds for time of:
Hill Loop Run
30 Kettlebell swings 70/53#
30 Pull-ups

Notes: Partner efforts will carry Sandbag through duration of the whole workout.


Sunday 8/9

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 in the heat! Don’t forget the Cape Ann Farmer’s market happens Thursdays at Stage Fort Park through the end of the summer.

Mental Restoration Cultivate happiness. Plant the seeds in your own way.

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