Week of 5/23 – 5/29

Love giving you guys options/access to all sorts of odd object movements as I feel they have more direct carryover to the types of objects you lift and the movements you are exposed to outside of the gym. Someone asked me if I thought up all the bizarre stuff we do and the answer is…I wish! Most of the unique stuff we do comes from Rob Shaul at the Mountain Tactical Institute.  You can thank him for all the sandbag stuff along with some of the dumbbell complexes. Good Stuff.

FYI. We are hashing out some changes for the summer schedule that may allow us to have some more impromtu outside the gym activities. Weather is starting to turn and we need to take advantage of some group paddles, trail based activities of running and biking and round it out with some fun basketball, soccer, ultimate frisbee and of course surfing and cooking out at Good Harbor hopefully a few times as well. We will finalize the changes this week and they will go into effect June 1st.

Monday 5/23

Performance & General Fitness
4 Rounds
30 Second Ring, Tuck or L Hold
30 Seconds Off
30 Seconds Flutter Kicks
30 Seconds off
30 Seconds Plank Ups
30 Seconds Off


400m Run
21 Kettlebell Swings 53/35# (American)
12 Pull-ups (kips) Mod w/ Jumping Pull-ups

Challenge: “Hells Bells” Aka Tabata KB Front Squat w/ Rest in Rack.

Notes:  Core, Conditioning & Mental. Good all around day.

Tuesday 5/24

Performance & General Fitness
With a Partner
Cal Ski

3-5 Mins off

Cal Row

Notes: These are back to back efforts then alternate with your partner so P1 will do 20 Wallballs and 20 Cal Row and P2 will do 19 Wallballs and 19 Cal Row…etc all the way down to 1. Treat your turn as a hard interval so MOD to WB/SB to weights that allow you to do the reps unbroken or close to it.

6:30 Community Bouldering/Open Gym

Wednesday 5/25

Performance & General Fitness
Every 5 Mins for 30 mins  Complete this  Barbell or DumbellComplex Unbroken then Ascend 5/10# each round to hard but doable.
10 Deadlifts
10 Bent Row
10 Hang Power Cleans
10 Front Squats
10 Push Press

Suggested Starting Weight 65/35#

Notes: Who doesn’t love a high rep complex. Bring your mental A game!

Thursday 5/26

Performance & General Fitness
Teams of 2-3
10 Mins Max Wall Walks
Pacer: 3 laps Gimme Gimme

Rest 2 Mins

Teams of 2-3
10 Mins Max Rope Climbs
Pacer: 200m Run

Rest 2 Mins

Teams of 2-3
10 Mins Max Burpees (Plate, Standard, NPU)
Pacer: 2nd Telephone Pole Farmer Carry

Notes: Good times!

Friday 5/27

Performance & General Fitness
20 Mins for Quality
2-3 Turkish Get Ups Right Side
Max Single Arm Ring Rows Left Side
2-3 Turkish Get Ups Left Side
Max Single Arm Ring Rows Right Side

Rest as needed


2K Row/ Ski or Double Hill Loop for Time

Challenge: Max High Plank Hold (Circle Up, Heads in the Middle!)

Notes: Get some “for Quality” work in before going fast on the 2K time trial.

Saturday 5/28

Just a little heads up Saturdays  WOD will be “Murph” in honor of Murph/ Memorial Day and there will be plenty of options for scaling the workload (mini-murph, teams etc) so that everyone can take part. Gym will open at 8:30 and  we will likely start the WOD around 9AM and cookout some breakfast/brunch post WOD with a few libations to boot.  To learn more about who this HERO WOD honors read the link.  http://en.wikipedia.org/wiki/Michael_P._Murphy. 


For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

*Partition the pullups, pushups, and squats as needed. (5 Pull, 10 Push, 15 Squats) If you’ve got a weight vest, wear it. 45 min cap. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Operation Red Wings in Afghanistan June 28th, 2005.


Mini “Murph”

For time:
Hill Loop or 1000m Row
50 Pull-ups
100 Push-ups
150 Squats
Hill Loop or 1000m Row

Team Chipper “Murph”

For time:
1 Mile Run as a team
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run as a team

Sunday 5/29

OPEN GYM 11AM-1PM – Make up a WOD you missed from the week or ask a coach for direction. Once the weather really turns toward summer we will likely make Sunday Open Gyms on a weather pending schedule. Too many amazing outdoor activities to take advantage of here on Cape Ann! We are hoping to restart the Sunday AM trail runs soon just need to establish a good schedule with the twins.

Easy Recovery Day?  Do something active for 30-60-90 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. Don’t 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.

Nutrition Preparation: We are here to help with tricks, tips and suggestions – Just reach out!

Mental Restoration: Carve a little time today (but really everyday)  to slow down and prep for next week.

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s