Week of 11/2 – 11/8

Sandy & Chris working through the dumbell bear crawl finish of the Saturday community workout a few weeks ago. Remember we allow non CFCA members to drop in on our Saturday workouts for $5 and we are currently donating all the proceeds to help local student athletes. Help us spread the word!


Monday 11/2

WU
5 min Dynamic
3-5 Rounds w/Bar Ascending # of Complex

Performance

15 Mins for Max Load “Unbroken”
5 Deadlifts
4 Front Squats
3 Shoulder to OH

General Fitness
15 Mins
Evens: 5 Deadlifts 4 Front Squats 3 Shoulder to OH
Odds: Rest

then

Nicole-ish Mash-up…15 Min Amrap
200m Run
Max Consecutive Thrusters >KB Thrusters > Wallballs
200m Run
Max Consecutive Strict Press > Push Press
200M Run
Max Consecutive DH Pull-ups > Ring Rows > Jumping Pull-ups
Score is total Reps.

RX= 60/50% Bodyweight on a Barbell

Notes:  Performance should use a bar on the complex for load. General Fitness folks can use a sandbag, KB’s (double/single) dumbells or a Bar. Stick with a weight that is challenging but sustainable over the course of the 15 mins. On the Nicole Mash-up pick where you are on the spectrum of movements and how those align with your goals. Want to make it more strength oriented? Go RX or as close to it as possible… more conditioning? Do wallballs, push presses and jumping pull-ups. Lot’s of options!

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


Tuesday 11/3

WU
Flat Loop
Med Ball Ground to OH Musical Chairs
Flat Loop

Performance & General Fitness

3 Rounds
2 Mins to Complete
10 Russian Swings 53/35# then Row for Max Cals
2 Mins Rest between Rounds

3 Rounds
2 Mins to Complete
10 Wallballs 20/14 -10/9ft then Ski for Max Cals
2 Mins Rest between Rounds

3 Rounds
2 Mins to Complete
1 Hell Track Rep then Max Rep Burpee Box Jumps 20in
2 Mins Rest between Rounds

Notes: Score is Total of Cals + Burpee Box Jumps. Push Hard on the Row/Ski/ Burpees as the effort here will reflect your score. You have 2 mins to recover after each round. MOD KB Swings/WB with coaches help to keep sets unbroken. Burpee Box Jumps can shift to burpee Step Ups or NPU Burpees if needed. 

Open Gym & Climbing Class @6:30-8PM

1.  Med Ball Warm-up & Yoga Flow
2. 45 Min Route Projecting
3. Optional 4 Rounds NFT – 3 Weighted Negatives or Pull-ups & Max Ring Dips & Ring Plank Extension

Stretch to Cooldown


Wednesday 11/4

WU
1 Min OH Med Ball Toss
200m Run
1 Min Lateral Right Toss
200m Run
1 Min Underhand Toss
200m Run
1 Min Lateral Left Toss

Performance & General Fitness

“Obstacle Course”
Gimme Gimme 1 Lap
Burpee Sprint
Ski 5/10 Cals
Zig Zag Run
Sand Bag Drag 1 Length
Row 10/15 Cals
Hop in Tire to finish.

Notes: We haven’t done one of these in a while and they are always a fun and challenging day. The objective is to sprint through it. Have a partner to keep track of your time. Ideally you will get 4-6 runs through the course over the duration of the class.

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


Thursday 11/5

WU
2 Rounds
400m Run
1 Length Burpee Broad Jump
1 Length Sampson Stretch
1 Length Bear Crawl

Performance & General Fitness

8 x 4 min Rounds32 Min Running Time
Min 1: Max Double KB Clean & Jerks > Dumbbell Ground to OH
Min 2: Sled Push 1 Lap @ BW+ 20# > BW > 3/4 BW
Min 3: Ski for Calories
Min 4: Rest

Notes: This one is good! It was tested Sunday at Open Gym with positive feedback.

6:30-8PM  Climbing/ Bouldering
1. 5 Min Med Ball Warm-up 5 min Coach Led Yoga Flow

2. Spend 40 mins working on 1-3 boulder problems that are just beyond your current ability level (aka “Project”) We will help you find a project if you don’t yet have one.


Friday 11/6

WU
Burpee Basketball

Performance
20 mins to work up to a 5 Rep Max Deadlift and a 5 RM  Chin-up (Palms Facing You)
*Alternate exercises

General Fitness
EMOM 20 Mins (5 Rounds)
Min 1: 40 Seconds of Quality Deadlifts @ BW
Min 2: 40 Seconds Max Chin-ups or 3 Negatives
Min 3: 40 Second Plank Hold
Min 4: Rest

then

“Annie”
50-40-30-20-10
Double Unders (Mod to Dynamic Step-ups or Single Unders)
Sit-ups

Notes:  Get some solid challenging work in then try to ramp up intensity on Annie.

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


Saturday 11/7

Dice Roll…Try your luck?

$5 Community Team WOD. We’ve had some awesome folks show up and join us for our Community workout. Remember no previous Crossfit experience required – All are welcome!


Sunday 11/8

Open Gym: Come down and work on some skills, redo a WOD you missed from the week.

Nutrition Preparation: We are here to help! https://crossfitcapeann.com/nutritional-coaching/

Mental Restoration: Seasons are changing, get out in the woods and enjoy the local scenery.

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