Week of 1/18 – 1/24

Congrats to Ben Z. who put the hammer down on Friday’s 2K time trial with a super fast 6:40. Good for the 2nd fastest time on the board.  I bet him a free months membership if he beat 6:30 and he took the bait and resulted in a PR despite being 10 seconds off. Nice Job Ben!

We are trying something different for this winter. We are going to implement “Weightlifting Wednesday” which you will see below. The idea is that Wednesday’s WOD will re-occur weekly so we can set up a linear strength program that folks can really jump in on at anytime. If you participate, you will have 3 lifts to do that day. 1 lower body focus (although you could make the case for full body), 1 upper body pull and 1 upper body push. Performance folks will do 3 sets of 3 straight across (meaning the same weight after an initial warm-up period). 1 Set every 3 Mins with the last set going for max reps (cleanly). General Fitness will do 3 sets of 10 of the 3 lifts on the same format. You have the choice to pick what you want to work on according to your perceived weaknesses. The idea being that that the next week you will add 5/10/20#’s to the bar and repeat. Do this for 3 weeks then switch up the lifts. Also this will give you a chance to repeat the session at open gym on Sunday if you so choose. Keeping track of these lifts/numbers is imperative for success which generally leads to motivation which will then leads to a fitter/stronger YOU!

Also we are starting to put extra emphasis on longer warm-ups and cooldowns where we can. We have gotten in the bad habit of packing the hour with too much time devoted to the WOD and generally less prep and little to no time for a cooldown. You will see a few shorter WODs this week so remember to give them a full  effort to get the desired result. See you at CFCA.

*Pre/ Post WOD Challenge for the week is…Beat your Consecutive Double Under PR!


Monday 1/18

WU
Joint Mobility
3 Min Double Under Practice

3 Rounds
7 Ascending Clean & Jerks or KB Swings
1 Length Inchworm to Up Dog to Spiderman to Broad Jump

Performance
Ascending Ladder for 10 Minutes:
3 Clean and Jerks @ 135/85#
3 Toes to Bar
6 Clean and Jerks
6 Toes to Bar
9 Clean and Jerks
9 Toes to Bar
12 Clean and Jerks
12 Toes to Bar

General Fitness
Ascending Ladder for 10 Minutes:
3 KB Swings
3 Sit-ups
3 Cal Row
6 KB Swings
6 Sit-ups
6 Cal Row
9 KB Swings
9 Sit-ups
9 Cal Row
12 KB Swings
12 Sit-ups
12 Cal Row

Cooldown
3 Lengths Inchworm to Up Dog to Spiderman

Notes: Looks interesting! MOD weight if needed to you maintain clean/crisp movement patterns and give it your best effort.

Recovery Day?…Do a 40-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace


Tuesday 1/19

WU
2-3 Flat Loops or 10 Min Row
1 Length Inchworm to Up Dog

Performance & General Fitness
20 Mins for Max Cals – Teams of 3 – 1 Pacer/ 1 Rows/ 1 Rests
P1. Row for Cals
P2. Rest
P3. Pace with 1 Length Sandbag Drag & 1 Length Walking Lunge KB Pass Through

*Penalty for Calorie Deficit off winning team.

Cooldown
5 Min Easy Run Row or Ski then Banded Floor Stretches

Notes: Probably about a 1 Min interval so Row Fast! Fast Guys = 1:40’s splits Fast Ladies = 2:00’s Splits

Recovery Day?…Do a 40-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace


Weightlifting Wednesday 1/20

WU
1000m Run or Row
1 Lap Inchworm to Up Dog to Spiderman

Performance
3 x 3  (Do 1 Set every 3 mins with the last set being Max Reps)
Lower Body: Deadlift or Front/Back Squat
Upper Body Push: Strict Press or Bench Press
Upper Body Pull: Strict Pull-up or Bent Row

General Fitness
3 x 10 (Do 1 Set every 3 mins)
Lower Body: Deadlift or Front/Back Squat
Upper Body Push: Strict Press or Bench Press
Upper Body Pull: Strict Pull-up or Ring Row

Cooldown
1 Lap Inchworm to Up Dog to Spiderman

Notes: Please read explanation above. This will re-occur for Wednesdays throughout this winter.

Recovery Day?…Do a 30-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace


Thursday 1/21

WU
5 Min Med Ball Musical Chairs
5 Min Yoga Flow

Performance
Lumberjack 20ish (30 minute cap)
20 Deadlifts (275/185#)
400 Meter Run
20 Kettlebell swings (70/53#)
400 Meter Run
20 Overhead Squats (115/80#)
400 Meter Run
20 Burpees
400 Meter Run
20 Chest to Bar Pull-ups (kipping ok)
400 Meter Run
20 Box jumps (24″)
400 Meter Run
20 Squat Cleans (95, 65#)
400 Meter Run

General Fitness
Amrap 25…..Ideally use 1 KB (AHASP) if you get to the end just start back through
20 KB Deadlifts
200  Meter Run/Row
20 Kettlebell Swings
200 Meter Run/Row
20 Goblet Squats
200 Meter Run/Row
20 Burpees
200 Meter Run/Row
20 Pull-ups
200 Meter Run/Row
20 Step-ups with KB
200 Meter Run/Row
20 KB Headcutters
200 Meter Run/Row

Cooldown
Free Stretch, Roll or Jog in the time remaining post WOD.. Please do this as this is lots of volume!

Notes: FYI… you get one barbell and are your own pit crew when you need to exchange weights for other movements so transition fast. MOD the weight as needed on the barbell movements.

Recovery Day?…Do a 30-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace


Friday 1/22

WU
Burpee B-Ball (people are getting better!)

Performance & General Fitness
Amrap 4 Mins
4 Renegade ManMakers
4 Shuttle Runs

4 Mins off

Amrap 4 Mins
10  KB Swings
30 Double Unders or 20 Dynamic Step Ups

then

3 Rounds
30 Seconds Barbell Rollout
30 Seconds Dumbell Bear Crawl
30 Seconds Ring Support
30 Seconds Rest

Cooldown
5 Min Easy Run Row or Ski then Banded Floor Stretches

Notes: Blast off…Giddy up and go!

Recovery Day?…Do a 30-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace


Saturday 1/23

$5 Community Team WOD – bring a friend, bring a stranger!


Sunday 1/24

Open Gym is from 11AM-1PM
Come get a second lifting day by repeating Wednesday or switching up the lifts but same format!

OTG Endurance Day:  Do something active for 60-90 mins at at moderate pace. (hike, jog, paddle, row, bike etc.) What you do matters less than just doing the duration at a conversational pace.

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

Mental Restoration: Carve a little time today to slow down and prep for next week.

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