Week of 8/10 – 16

Jeff looking every bit the 51 or 52? years strong he is.


Monday 8/10

Advanced & Fitness
Every 3 Minutes for 15 Minutes (5 Rounds)
5 Front Squats (heavy but doable Unbroken…KB’s OK too)
1 L, Tuck or Ring Support Hold to Failure

then

Teams of 3-4: 20 Min AMRAP
Pacer: 2 Big Loop Farmer Carry  (in the gym) 70/53#
P2: Rest
P3: Ground to OH 135/95# or with a Sandbag
P4: Plank Hold

Notes: Teams should have a basecamp in the middle of the floor so they are out of the way of the carry track.

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


Tuesday 8/11

Advanced
Hill Loop
50 Muscle-ups
Hill Loop

Fitness
Hill or Flat Loop
50 DH Pull-ups > Jumping Pull-ups > Ring Rows
50 Ring Dips > Push-ups > Banded Pushups
Hill or Flat Loop
*can partition the work in any way needed

Notes: Lots of options today. Pick what is current challenging at your level and go with that. Don’t default to what is easy please. No Challenge = No Change

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


Wednesday 8/12

Advanced
Bear Complex – 20 mins to Max Load

1 Round = 7 Sets of the following:
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead (behind the neck)  

Fitness
20min AMRAP @ Light weight / Ascend Conservatively

1 Round = 5 Sets of the following sequence:
1 Hang Power Clean
1 Front Squat
1 Shoulder to OH then

Teams of 3 – 10 Min 3x Shuttle Sprints (alternating)

Notes:  We changed up the movements in that the power clean is now a hang clean so after the bar is initially deadlifted to the hang position, it should not return to the floor until the round is complete or failure. Rest as needed between rounds… shoot for about 5 rounds over the 20 mins. Score is Max Load completed unbroken  (7 sequential rounds without putting the bar down). Extra challenge… try it with KB’s…i.e 1 Swing clean, 1 front squat, 1 push press, 1 front squat, 1 push press = 1 set x 7 = 1 Round ‘KettleBear’

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


Thursday 8/13

Advanced &  Fitness
Teams of 3 – Ski the caloric equivalent of a king size bag of peanut M&M’s  (480 Cals) Pacers Alternate between 1 Lap Sandbag Drag and 1Lap Gimme Gimme

Notes: Good One!

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


Friday 8/14

Advanced
“50-50-50″
50 Cal Row
50 KB Headcutters @ 53/35#
50 Cal Ski

Fitness
“40-40-40″ or “30-30-30”

then

2 Round Core Circuit Finisher 30 Seconds Superman Hold 30 Seconds Plank or Rest 30 Seconds Hollow Rocks 30 Seconds Plank or Rest 30 Seconds Side Plank  (alternate) 30 Seconds Plank or Rest

Notes: A CFCA benchmark. Go Fast on the Row, Grit through the headcutters and get the ski done anyway you can. A good test of power endurance.

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


Saturday 8/15

Shall we take this party on the road this time? Attendance Saturday morning has been extremely low (understandably in this amazing weather). Shall we plan for a Beach WOD perhaps?? Stay tuned if you plan to come as we may meet elsewhere!


Sunday 8/16

Weather Pending… 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… if the weather is good though, we’re heading outside ourselves to enjoy it so no open gym! Stay tuned to the FB group or shoot us an email if you’re not on there.

Nutrition Preparation So many fresh fruits & veggies to be eaten this summer season! Be sure to eat lots of that delicious food that grows from the ground & remember CFCA members get a 10% discount on all items at the local Seaview Farm in Rockport (ask us for your card!)

Mental Restoration Exercise, journal, garden, hang at the beach… whatever fills you up be sure to prioritize and make the time for it, even if only for a few minutes a day.

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