Week of 5/9 – 5/15

Book Review: Anyone who knows me, knows I’m a big fan of all things Mark Sisson. His original book the “The Primal Blueprint” is basically a must read for anyone interested in exercise/ nutrition. I got his new book, Primal Endurance after hearing Robb Wolf say it was Sisson’s best work. So far it’s been a really great read outlining strategies for long term sustainable training, avoiding the “blackhole” and increasing aerobic capacity simultaneously through recovery workouts. If you are interested in endurance sports in particular or training in general it’s definitely a great read.

Monday 5/9

Challenge Day 22: 22 Perfect Push-ups

Performance & General Fitness
Teams of 3-4  AMRAP 20 Mins
P1: Max Renegade Man Makers (Ladies 10-20#/ Gents 25-35#)
P2: Paces with a 300m Run
P3: Rest
P4: Rest

Notes: A good little ditty. Challenge yourself with # on the renegade man makers and push that run as fast as possible.

Tuesday 5/10

Performance & General Fitness
Alternate w/ a Partner AFAP
30-25-20-15-10-5 Russian Swings
5-10-15-20-25-30 Calorie Row


3-4 Rounds NFT
1 Lap Sandbag Drag
20 Situps or ADV: 10 GHD Sit-ups

Notes: The ladders are back to back efforts and each partner will do all 6 intervals. So P1 will do 30RS then 5 Cals then P2 will do the same. Keep the intensity level high and MOD KB weight to something that will allow for an unbroken set.

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 5/11

Performance & General Fitness
6 Rounds Not For Time
6 Back Squats (ascending to hard but doable)
6 Single Arm Ring Row (per side)
Max KB Seesaw Bench Press
1-2 Mins rest in between sets


4 Rounds
30 Seconds Hollow Rocks
30 Seconds Plank Up Downs
30 Seconds Rest

Challenge: 1 Hill Loop for time

Notes:  Strength then core then run fast!

Thursday 5/12

Performance & General Fitness
20 mins for Quality with 1 Dumbbell or 1 Kettlebell
7 Snatches (Per Side)
7 Thrusters (Per Side)
7 Chin-ups or 2 Negatives or 1 Max Bar Hang (No Bands)
*Rest 1 Min between rounds


10 Min Ski For Max Cals – Teams of 3 – 10 Hard Pulls to 3 Shuttle Runs

Notes: Choose 1 KB/DB and go through the movements with little to no rest between sides/ exercises. After you complete the chin-ups then rest for 1 Min. ADV: don’t put the KB/DB down and do all the chin-ups weighted with KB/DB.

Friday 5/13

Performance & General Fitness
2 Rounds  for Max Reps 1 Min On / 1 Min Off

  • Tire Flips plus Jump/Step Throughs
  • Med Ball Clean to Wallballs or Wallballs
  • Russian Swings
  • Row
  • Ski
  • Double Unders or Jump Rope
  • Burpees

Notes: Keep track of reps for the 2 Rounds. Push it hard but maintain good form.

Saturday 5/14

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!

Coaches Choice

Sunday 5/15


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 only.  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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