Week of 5/2 – 5/8

Cool article about creating an ideal training environment in Outside Magazine. This quote especially resonated with me.

“When it comes to high-performing teams, researchers in the field of organizational psychology often focus on something called “psychological safety.” Psychological safety exists when individuals in groups feel completely comfortable being themselves. Psychologically-safe groups are characterized by deep trust and mutual respect. Risk-taking is encouraged and fear of failure, judgment, and alienation is minimal or absent altogether. For his most recent book, Smarter, Faster, Better, author Charles Duhigg dove deep into the science of high-performing teams. He found that psychological safety is particularly powerful because it “seems to remove ego elements from teams,” making it easier for individuals to reflect on their own performance and learn from others in a non-judgmental way.”

This is certainly the environment we are trying to foster at CFCA. One of mutual respect despite differing ability levels, athletic histories, personalities etc.  It amazing  for us to reflect on all the relationships that have spawned as a result of the gym. We have forged some strong friendships that extend way beyond the gym walls and looking forward to many more!

Full article here.  http://www.outsideonline.com/2066351/high-performance-cultures?utm_source=fitness&utm_medium=newsletter&utm_campaign=04272016&spMailingID=25353448&spUserID=MjEwMjI0NjYxMzYzS0&spJobID=784258302&spReportId=Nzg0MjU4MzAyS0

Monday 5/2

Challenge Day 15: 22 Perfect Push-ups

Performance & General Fitness
4 Rounds (12 minutes)
Min 1: Max Quality Rep Upper Body Gymnastic Push Movement
Min 2: Max Rep Double Unders or Jump rope
Min 3: Rest


AMRAP 6 Mins
6 Burpee Pull-ups
6 Front Squat 135/85#
General Fitness use Goblet Squats


2 Rounds 1 Min @ each
Leg Throwdowns
Ring/ Ball Plank

Notes: For part 1 work on a Gymnastics movement that you struggle with.  Could be a Push-up, HSPU, Ring Dip, Muscle-up etc. Work on completing the reps perfectly with full range of motion. Part 2. Rev the intensity level up a notch so MOD elements that will allow for.

Tuesday 5/3

Challenge Day 16: 22 Perfect Push-ups

Performance & General Fitness
With a Partner or 2.
3K Row
3 Mins off
3K Ski
*alternate every Minute

Notes: Ramp up the intensity for the working min to get the most out of it… No Coasting!

6:30 Community Bouldering/Open Gym

60-90 Mins to Work on Boulder Problems


Optional 3 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 Rep Single Side KB Benchpress
Max GHD Sit-ups to Swiss Ball Plank

Wednesday 5/4

Challenge Day 17: 22 Perfect Push-ups

“CFCA Total”

1 RM Turkish Get Up (must be done on both sides with  barbell..use spotters)
1 RM Clean & Jerk
1 RM weighted Pull-up (or minimal banded)
*Your CFCA total is the sum of your 1 RM TGU, Clean & Jerk & Weighted Pull-up. You will have about 15-20 mins per lift to work your way up to a 1 RM.

General Fitness
6 Rounds or 30 Mins for Quality
6 TGU’s  w/KB/DB or Sandbag Get-ups (AHASP)
6 Heavy Headcutters
6 Pull-ups or Hard Ring Rows

Notes:  If you are not interested in testing the 1RM’s do the general fitness variation with challenging weights for the reps required. Rest as needed between sets/exercises.

Thursday 5/5

Challenge Day 18: 22 Perfect Push-ups

Performance & General Fitness
5 min AMRAP With a Partner
Max Rep Toes to Rings – Pacer: 4 Renegade Man Makers
2 min Rest

5 min AMRAP With a Partner
Max Rep Burpee Box Jump Overs – Pacer: 1 Lap Heavy Gimme
2 min Rest

5 min AMRAP With a Partner
Max Slamballs – Pacer: 1 Lap Sandbag Drag

Bonus Round
5 min AMRAP With a Partner
Max Single Side DB Thruster – Pacer: 1 Lap Lunge pass through w/KB

Notes: Looks like a tough but good day.

Friday 5/6

Challenge Day 19: 22 Perfect Push-ups

Performance & General Fitness
Even Mins for 20 Mins
2-3 Hang Power Snatches
2-3 Power Snatches
2-3 Squat Snatch or Power Snatch to OH Squat
*Ascend in weight as you progress till it’s challenging but doable for the given reps

Tabata Row
2 Mins off
Tabata Wallball
2 Mins off
Tabata Dumbbell Snatch

Notes: *The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 total intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calorie

Saturday 5/7

Challenge Day 20: 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!

Dice Roll: 25 Min Amrap with Partner

1. 1000M Row – Pacer: 15 Wallballs
2. 60 Tire Flips – Pacer: 7 Plate Burpees
3. 100 KB Swings or Snatches – Pacer: 1 Lap Gimme Gimme
4. 75 KB Headcutters – Pacer: 2nd Telephone Pole Run
5. Flat Loop Rack Carry – Pacer: Flat Loop Farmer Carry
6. 1000M Ski – Pacer: 15 Double DB Push Press
7. 200 Sit-ups – Pacer: 1 Lap Sandbag Drag
8. Your Choice

Notes:  With a 25 min Clock, you and your partner will try to complete as much work as possible. Roll the dice to see what you are doing. Once you have completed that objective roll again etc.. until 30 mins has elapsed. Good base building day. Just get some volume done.

Sunday 5/8

Challenge Day 21: 22 Perfect Push-ups


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

Easy Recovery 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 aka “Zone 1”. If you have a heart rate monitor keep the beats right under 180 minus your age. So for me 180-38 = 142BPM. Dont have a monitor? Then just breathe through your nose.  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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