Week of 3/14 – 3/20

Interesting graphic and comments found on Brian Mackenzie’s instagram account. This is data from Beyond the Whiteboard’s WOD modality tracking of 60K users roughly.  Weightlifting has a quite the slice of that pie! This is a direct result of folks and box owners looking at crossfit competitors and emulating programming that they think is most important. Here’s the rub though…pretty much all of us are not crossfit competitors and programming geared toward getting better at crossfit can diverge/specialize away from increased overall fitness and health. If you layer on a ton of weightlifting and specialty work over a lack luster base of aerobic capacity and general strength your not doing yourself any favors. IMO. Click the link below to read the comments. Good Stuff! https://www.instagram.com/p/BBFsUkMxX3l/?taken-by=iamunscared&hl=en

Monday 3/14

Challenge: Max Rep Muscle-ups/DH Pull-ups

5 Rounds
5 Hand Stand Pushups
10 Toes to Bar
15 Plate Burpees 25/15#
20 Box jump overs

General Fitness
5 Rounds or 20 Mins
15 KB Swings
15 Sit Ups
15 Burpees
15 Box jumps or Step ups.

Notes: Come in a try the challenge, You might surprise yourself in you are doing the 8 week muscle-up/ pull-up gig we have going on.

Recovery Day Suggestion: Row an easy 6-10K. At the top of every 3 Mins (after a 10 min Warm-up) do a 30 second interval. Throw on a good podcast and cruise. Boring yes…but important!

Tuesday 3/15

Performance & General Fitness
EMOM 24 Mins (8 Rounds)
MIN 1: Alternate Mins Double/Single Unders & Shuttle runs
Min 2: Sandbag Ground to OH to Sandbag Push-up
Min 3: Rest


10 Min Relay with a Partner (alternate efforts)
1 Lap Sandbag Drag
Resting Partner does 1 Set of Hollow Rocks to failure

Notes: Looks like a solid day with some heavy breathing and some core work to finish.

Recovery Day Suggestion: 40-60 Mins of 3 Min Row, 3 Min Ski, Run Flat Loop, 1 Length Inchworm to Spiderman

6:30 Open Gym &  Climbing Class. Jon will be there coaching (not climbing) and we will choose what you guys want to do (power/ strength via bouldering or endurance intervals) based on who shows up.  Come try something new! Slackline will be up too.

Weightlifting Wednesday 3/16

16 Mins to a 5 Rep Max Overhead Squat (sets every 2 Mins)

General Fitness
Even Mins for 16 Mins
3 Snatch Grip Deadlifts
3 Hang Power Snatch
3 Overhead Squats
*Ascend in weight as you progress till it’s challenging but doable.


12 Min x 200m Muscle-up or DH Pull-up
Run 200 Meters and do a max consecutive set of either Muscle ups or DH Pull-ups
When you fail to complete another full ROM rep, you run another 200 and repeat till 12 mins is up. Score is total reps.

Notes: This was our body comp challenge workout. See where you currently are!

Recovery Day Suggestion: Yoga @ Cape Ann Power Yoga

Thursday 3/17

Performance & Fitness
Descending Ladder 10-9-8-7-6-5-4-3-2-1 For Quality
Bench or Floor Press (DB, KB)
Renegade Man Makers (with squat)
300m Run / 100M Farmer Carry (alternate each round)

Notes: Steady pace strength endurance… slow but grinding. Looks like a  great workout!

Recovery Day Suggestion:  N/A.. You should come to this workout!

Friday 3/18

Performance & General Fitness
Crossfit Opens 16.4 and Scaled Options Plus a General Fitness option based off the movements.


???? Something Else if the workout is on the shorter side

Notes: Reminder, If you are competing in the opens to buddy up with another competitor to count reps for each other.

Recovery Day Suggestion: Ravenswood run/hike or rock walk Eastern Point to Brace Rock and back.

Saturday 3/19

Community Team WOD – bring a friend, bring a stranger. $5 for all non members which is donated locally.
Help us grow the best most supportive community on Cape Ann!

Sunday 3/20

Want to learn the local trails? 8AM Trail Run Weather Pending! Meet at the Gym. Back by 9:30

@ Open Gym is from 11AM-1PM Come Do a mixed Crossfit/Climbing workout.

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 (but really everyday)  to slow down and prep for next week.

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