Week of 8/17 – 8/23

Two people that inspire us. Their success at CFCA has everything to do with their consistency with exercise and nutrition and the ability to safely challenge themeselves at every opportunity. Good Work Barbara & Kara!


Monday 8/17

Performance
8 Mins to Work up to a 5RM Power Clean
8 Mins to Work up to a 5RM Push Press
8 Mins to work up to a 5RM Pull-up

Fitness

Every 3 Mins for 24 Mins Complete this complex (bars or bells)
5 Deadlifts
5 Hang Power Cleans
5 Strict Press or Push Press (when needed)
5 Pull-ups or Ring Rows

Ascend in weight to heavy but do-able/sustainable for the 8 Rounds

then

With Partner  8 Min Amrap  Sandbag Drag/ Sprint Combo
Sandbag Drag 1 Length of the gym and sprint back to tag partner who sprints to the bag and drags back to you….repeat till 8 mins up.

Notes:
Strength/Strength Endurance day. If your goals are more aligned with general fitness/weightloss do the complex. Drag sprint is real world applicable so grunt it out.

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


Tuesday 8/18

Performance & Fitness

3 Rounds 1 Min on 1 Min off

  • Slosh Pipe Hold
  • Farmer Carry 70/53#
  • Sled Push
  • Rack Carry 53/35#
  • Burpee Broad Jump
  • Slamballs

Notes: MOD weight where needed. Want more? Throw in a rotation of plank, side planks, superman holds for the first 30 seconds of the min rest.

Recovery/ Extra: Yoga is cancelled tonight so rock run in the PM with Coach Jon. Likely Brace Cove to Eastern point and Back. Meet at CFCA 6:30pm.


Wednesday 8/19

Performance

3 mins to Row 500m then max rep Wallballs 20/14# 10/9ft
3 min Rest
3 mins to Row 500m then max rep Russian Swings 53/35#
3 min Rest
3 mins to Row 500m then max rep Toes to Bar
3 min Rest
3 mins to Row 500m then  max rep Double Unders
3 min Rest
3 mins to Row 500m then  max rep NPU Plate Burpees 25/15#

MOD toes to bar to situps / Double Unders to Singles and NPU Plate Burpees to NPU Burpees

Notes:  Keep track of reps, post to chalkboard, give it your all! This is a threshold day. Push it.

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


Thursday 8/20

Performance

15 Mins  1-6 Repeating Ladder for Quality 95/65#
Front Squats
Bent Rows
Push-ups (full ROM, NFT)
Run 400 M after every round of “6”

Fitness
Mod Weight. Options are Bars or Bells (single or double)

then

2 x Wheel of Pain

Notes: Get some Quality Challenging work in then let loose on the wheel intervals.

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


Friday 8/21

Performance

“Triple 5”

5 Mins Max DH Pullups @BW
5 Mins Rest
5 Mins Max Double KB Clean& Jerks (53/35#)
5 Mins Rest
5 Min Row for Calories

Fitness

MOD Pull-ups as needed (banded, ring rows etc..)

Notes: “Triple 5” is a benchmark. Keep track of reps and how you MOD the movements. You can squeeze one of our challenges in there with Max Rep DH Pull-ups on the first set of the 5 mins.. Keep track of what you were able to do. If you can do even 1 Strict Pull-up Do not MOD them.


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


Saturday 8/22

Coaches Choice!


Sunday 8/23

Endurance Day… Outside the gym Go long 60-90+ minutes doing an activity you enjoy…Hike, bike, jog, paddle, swim, row dories, whatever. The mode does not matter. Keep the pace casual and conversational

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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