Week of 2/1 – 2/7

We had a fun pick up hockey game Sunday night at O’malley. In true CFCA fashion the group pic was an afterthought. Thanks to those who came out to play and spectate!


Monday 2/1

Performance
20 Min Amrap
Max  Consecutive Thrusters 95/65#
200M Run
1 Min Off
Max Consecutive Muscle-ups/ Kipping Pull-ups
200M Run
1 Min Off
Repeat

General Fitness
20 Min Amrap
Max  Consecutive Dumbell Thrusters
200m Run/Row
1 Min Off
Max Consecutive Pull-ups/Ring Row
200m Run/Row
1 Min Off
Max Consecutive Push-ups
200m Run/Row
1 Min Off
Repeat

Notes: Your Score is the total of the reps over the 20 mins. Think of each as it’s own interval. Push the intensity knowing you have that Min to recover.

Recovery Day?…3 Rounds of 10 min Easy Rowing 5 Min Stretch or Roll Tight Spots


Tuesday 2/2

Performance & General Fitness
With a Partner
1000 M Ski/Row
90 Box Jumps/ Step-ups
800M Ski/Row
70 Single Dumbbell Snatches
600M Ski/Row
50 Plate Burpees
400M Ski/Row
30 Tire Flips
200M Ski/Row
1 Flat Loop Farmer Carry

Notes:
*Alternate efforts as you wish, Alternate Ski & Rows each time. Make weighted elements as challenging as possible.

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

6:30 Climbing Class

Coached Bouldering session! New Problems to try.

then

3 Rounds NFT
Max Weighted Pull-ups
Max Barbell Rollout
Max Ring Dips


Weightlifting Wednesday 2/3

Performance
16 Mins: Power Clean 3-3-3-3- 3-3-3-3 (Do 1 Set every 2 mins)

Every 3 Mins for 18 Mins (6 Rounds)
Barbell Bent Row  Max Reps
Barbell Press  Max Reps

General Fitness
16 Mins: Power Clean 6-6-6-6-6-6-6-6 Ascending (Do 1 Set every 2 mins)

Every 3 Mins for 18 Mins (6 Rounds)
Double KB Bent Row 6 x Max Reps
Double KB Press 6 x Max Reps

Notes: Performance folks will do 4 ascending sets of power cleans followed by 4 working sets at the same weight. General fitness will do Ascending power cleans unless they reach a weight that is too challenging to move beyond. On the bent row/press, choose a weight that puts you at failure around/ before 10 reps and stick with that weight the whole 6 rounds. Keep track of all weights used for reference next time.

Recovery Day?…3 Rounds of 10 min Easy Rowing 5 Min Stretch or Roll Tight Spots


Thursday 2/4

Performance & General Fitness
2 Rounds -1 Min on 1 Min off  for Max Reps
Slamballs
Russian Swings
Sandbag Drag
Push-ups (ADV: Ring)
Toes to Bar/Sit-ups
Sled Push (ADV: BW)

Notes: maximize movement and minimize rest during the work periods and recover as best you can in the down time. Please keep track of reps and post totals to the chalkboard.

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


Friday 2/5

Performance & General Fitness

“Sisson”

Complete as many rounds as possible in 20 minutes of:
1 Rope Climb
5 Burpees
200M Run

then

4 Rounds of 1 Min On / 1 Min Off
Sandbag Get-ups (switch sides each round)

Notes: In Honor of  U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

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


Saturday 2/6

$5 Community Team WOD – bring a friend, bring a stranger!
Help us grow the best most supportive community on Cape Ann


Sunday 2/7

@ Open Gym is from 11AM-1PM

Performance & General Fitness
KB Turkish Get Up 3-3-3 Per Side (AHASP)
Rest as needed between sets

then

Every 3 Mins for 18 Mins (6 Rounds)
Weighted pull-up Max Reps
KB Bench Press Max Reps

Recovery Day?…3 Rounds of 10 mins Easy Rowing 10 Min Stretching (60 mins total over 3 rounds)

OTG Endurance Day?  Do something active for 60-90 mins at at moderate pace preferably with friends or family. (hike, jog, paddle, row, bike etc.) What you do matters less than just doing the duration at a conversational pace. A few of these sessions per week can really enhance your cardiovascular base which will help with recovery for your hard days at CF.

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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