Week of 4/25 – 5/1

Two really good quotes that are always a good head space to come back to…Very relevant for us at this point as we have our hands pretty full! And as amazing as it is to add the twins to our family, I would be lying if I claimed I had the same enthusiasm for feeding, diaper changing and soothing babies back to sleep from 12-1am and again at 3-4am. Woof. But that’s how it’s going to be for the foreseeable future. A little less time, a little less sleep, a little less energy and as a result a little more stress. To compare it to our lifestyle pre-twins or even pre-Maz is a waste of time. But… every so often those notions do come up when all your friends are going surfing or climbing and you just don’t have that spontaneous ability to drop whatever your doing anymore. It’s a big adjustment for very active folks but one that is slowly getting better. I get really excited knowing that in a few years, I will have a captive audience of 3 little guys to share all the things I’m passionate about. That brings a smile to face during the delirious late night diaper changes! See you at CFCA.

Monday 4/25

Challenge Day 8: 22 Perfect Push-ups


20 min KB Complex  (coach assigned #)
6 Deadlifts (touch and go)
6 Cleans
6 Front Squats
6 Walking Lunge in Rack Hold (3/3)
6 Push Press
* when you drop the KB’s you must complete 6 Deadhang Pullups or Hard Ring Rows before you resume.
RX: 53/35#

General Fitness
20 min Dumbbell Complex  (coach assigned #)
6 Deadlifts (touch and go)
6 Cleans
6 Front Squats
6 Walking Lunge in Rack Hold (3/3)
6 Push Press
6 Pull-ups or Ring Rows
200M Run or Row

Notes: Easy Breezy!

Tuesday 4/26

Challenge Day 9: 22 Perfect Push-ups

Performance & General Fitness
Partner Chipper for Completion: (1 Works / 1 Rests)
10 Laps Heavy Gimme Gimme
1000 M Row
10 Laps Dumbell Bear Crawl
1000 m Ski
10 Laps Sandbag Drag
Hill Loop (together)

Notes: Partition the work as you see fit with your partner. Most straightforward version would be to alternate Lengths or laps and 250m efforts on the cardiovascular.

6:30 Community Bouldering/Open Gym

60-90 Mins to Work on Boulder Problems


Optional 3-5 Round Circuit Not for Time (take 20+ mins to complete)
Max Effort Weighted Hang
Max Rep Ring Crucifix Fly to Extension
Max Rep Single Arm Ring Row (both Sides)
Max GHD Sit-ups to Swiss Ball Plank

Wednesday 4/27

Challenge Day 10: 22 Perfect Push-ups

Performance & General Fitness
Deadlift Ladder

Start with just the bar 45/15#
Do 5 Reps
Guys add 20#/ Ladies 10#
Do 5 Reps
Guys add 20#/ Ladies 10#

*Etc till you fail for 5 reps…then work your way back down to just the bar. 20 min Cap. Please replace smaller weights with larger ones when you can so that we have enough to go around.

“Baseline” For Time:
500 m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Notes: we will run heats on the baseline with partners as counters. Make sure movements are solid as this one is a notoriously easy one to cheat…Don’t cheat yourself.  Modify as needed

Thursday 4/28

Challenge Day 11: 22 Perfect Push-ups

Performance & General Fitness
Five Rounds for Time
400 M Run or Row
200M Farmer Carry
Suggested: 70/53#

Notes: Grind through it!

Friday 4/29

Challenge Day 12: 22 Perfect Push-ups

Performance & General Fitness
Descending Ladder 10-9-8-7-6-5-4-3-2-1
Muscle-ups > Chest to Bar Pull-ups > Kips > Ring Rows
Single Side KB Thrusters  (per side)
Calorie Ski or Row
RX: Muscle-ups & Thrusters @53/35#

Notes: Pick where you’re at on the spectrum of movements and get to it.

Saturday 4/30

Challenge Day 13: 22 Perfect Push-ups

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!

Teams of 3 Ascending Reps 5,6,7,8,9,10 (1 works/1 holds/ 1 rests)

Hill Loop as a team
KB Swings/ Handstand Hold or Plank
Slamballs / Wall sit
Plate Burpees/ Plate OH Hold
Double DB Push Press / Plank Hold
Hill Loop as a team
*Each team member completes 5, 6, 7, 8, 9,10 of each exercise before moving on to the next.


Hell Track 21 total reps per team alternate after each “rep”

Sunday 5/1

Challenge Day 14: 22 Perfect Push-ups


WOD Suggestion: Make up a WOD you missed from the week or ask a coach for direction.

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 harder days at CF.  Seriously BRO!

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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