Week of 3/21 – 3/27

A little diptych (for you art history buffs) of Victor and Coach Jill. Victor has been really consistent and his effort is amazing. He told me that he and his wife are going up north to try Ice Climbing….and I thought that was so awesome. How many folks his age are trying new adventurous things like that? I want to be like Victor! And Coach Jill working through Saturday’s team WOD despite having shoulder surgery a couple weeks ago. This will certainly be a setback in her training but generally not as much as one may initially think. You just have to be intuitive and creative. Like my ski coach Phil Peck always used to say “with misfortune comes opportunity” and I think that will very much be the case here.

Monday 3/21

Performance & General Fitness
15 Mins for Skill/ Strength Development
3 Turkish Get-ups (AHASP)
Max Set of Muscle Ups,  Ring Dips or Ring Push-ups finishing with a Ring Support or Ring Plank to Failure.
1 Rope Climb ADV: Legless or Straddle from sit to 12ft.


Teams of 3 – 2000M Row For Time. 1 Works / 2 Rest
Row 200M Sprint
Walking Lunge KB Pass Through 1 length of gym
Burpee sprint back to rower to tag next partners effort.

Notes: On the skill/ strength portion you will do 3 consecutive reps of TGU’s on one side. The next round do the other side. Workouts like this can be really beneficial. Define intensity as how hard can you make these movements rather than how many rounds can you get. Take your time between exercises to ensure a solid challenging effort can be done for each. On Pt.2 You will do all 3 of the exercises consecutive before tagging your partner who should be set up and waiting on the rower.

Recovery Day Suggestion: Go Hike in the snow! It’s hard but good for you and always great to be out in nature and fresh air!

Tuesday 3/22

Performance & General Fitness
3 Rounds
In 2 Minutes complete 10 KB Swings and Row the remainder for max meters
2 Mins off between rounds

3 Rounds
In 2 Minutes complete 10 Wallballs and Ski the remainder for max meters
2 Mins off between rounds


6 Rounds 30/30/30

  • Sit-ups
  • Hollow Holds
  • Rest

Notes: Keep track of meters for each round. On the Core Circuit, just hang in there as best you can and maximize the working time.

Recovery Day Suggestion: Yoga @ Cape Ann Power Yoga

6:30 Climbing Class

WU: 15 Mins
5 Min Ski & 5 Min Row
1 Length Inchworm to Up/Down Dog to Childs Pose to Spiderman

40 Mins to Work on Boulder Problems


3 Round Circuit Not for Time (take 20+ mins to complete)
Max Effort on the steep wall (with weight if possible)
Max Rep KB Thrusters (10 rep range)
Max Rep Ring Crucifix to Ring Extentions
Max Rep Single Arm Ring Row (both Sides)
Max Swiss Ball Plank

Weightlifting Wednesday 3/23

20Mins  to a 1 Rep Max Clean & Jerk

General Fitness
Even Mins for 20 Mins
3-5 Deadlifts
3-5 Hang Cleans
3-5 Push Jerks
*Ascend in weight as you progress till it’s challenging but doable for the given reps


Performance: 10 Mins for Max Reps of Double KB Swing Clean Thrusters 44/26#
When you fail to maintain consecutive movement…do 5 burpee pull-ups before resuming
General Fitness: 10 Mins for Max Reps of KB Headcutters
When you fail to maintain consecutive movement…100m run or 5 burpees before resuming

Notes: Looks Solid…You should come on down.

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

Thursday 3/24

Performance & Fitness
With a Partner
3K Row
Pacer: 2 Big Loop Plate Pinch


With a Partner
3K Ski
Pacer: 2 Big Loop Rack Carry


8 Min Tabata Cycle of
Alternating Ring Support – Flutter Kicks – Side Plank R – Side Plank L

Notes: Carries… People hate them but you can’t deny the functionality of these movements! Join us wont you?

Recovery Day Suggestion:  60 TGU’s with a light weight or just your fist. Every ten reps do 1 Length Inchworm to Up/Down Dog to Childs Pose to Spiderman

Friday 3/25

Performance & General Fitness
Crossfit Opens 16.5 and Scaled Options Plus a General Fitness option based off the movements.


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

Notes: NADA

Recovery Day Suggestion: Coast Run/Rock Scramble…go explore!

Saturday 3/26

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 3/27

No Scheduled Open Gym Today… Happy Easter!

But…..8AM Trail Run Weather Pending! Meet at the Gym. Back by 9:30

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 performance & 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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