Week of 5/30 – 6/5

Fun to see everyone on Saturday for “Murph”.  Haven’t been able to get there for many of the team workouts since the twins were born. (Sidenote: we found out they are identical!) It was great to catch up with folks and I was really impressed with how thorough everyone was at keeping to the range of motion standards. Often times on long grinding workouts, movements become somewhat limited as the urge to just finish becomes strong. But everyone seemed to be keeping movement quality a priority over time. Good Stuff!  Kudos to Mark who did it with the 20# weight vest and with deadhang pull-ups as well.

Monday 5/30

Performance & General Fitness

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

*Partition the pull-ups, 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.

Notes:  Make up day for those who could not do it on Saturday. 9AM class only FYI.

Tuesday 5/31

Performance & General Fitness
Teams of 3 – Ski 3K
P1: Ski
P2: Sled Push (Transport)
P3: Rest

Teams of 3 – Row 3K
P1: Row
P2: Heavy Gimme (Transport)
P3: Rest

Notes: Take over for your partner so rotation goes transport> cardiovascular> transport> rest.  Always good ones!

6:30PM Community Bouldering/Open Gym
Come Down and Climb! or Learn!

Wednesday 6/1

6 x 3 Min Rounds for Quality/ Skill Development
Minute 1: 3-5  Power Snatches
Minute 2: Max Rep Ring or Bar Muscle-ups
Min 3: Rest

General Fitness
6 x 3 Min Rounds for Quality/ Skill Development
Minute 1: 7-10 Heavy KB Swings
Minute 2: Max Rep L Pull-ups > DH Pull-up or Hard Ring Rows
Min 3: Rest


Run or Row with Partner for total time: (each member must do all 7 intervals)
400 M (Tracks)
300 M (End of Building)
200 M (3rd Telephone Pole)
100 M (2nd Telephone Pole)
200 M
300 M
400 M

Challenge: 30 Sandbag Get-ups Not For Time

Notes: On Part 1, get some quality reps in. Ascend in weight to hard but doable with a priority on keeping movements clean and crisp. No Slop!  On Part 2 bump up the intensity. Challenge is optional.

Thursday 6/2

Performance & General Fitness

3 Rounds
1 Min @ each Station for Max Quality Reps or Hold

  • Standing Sandbag Keg Lifts
  • Plank Hold
  • Ring Dips > Ring Push-ups
  • Slosh Pipe Hold (OH)
  • Flutter Kicks
  • Rest


10 Min AMRAP:
20 Walking Lunges (total)
10 Burpees
200 M Run
ADV: Goblet Walking Lunge 53/35#

Notes:  Maximize quality working time and quick transitions to the hold stations on part 1. On Part 2 try to keep moving at a high intensity for the full 10 mins.

Friday 6/3

Performance & General Fitness
Every 3 Mins of 18 Mins (6 Rounds) Complete the following in an unbroken set

6 Deadlifts
6 Hang Power Cleans
6 Front Squats
6 Shoulder to Overhead


10 Laps Sandbag Drag alternating with partner (Not for Time)


AMRAP 7 Mins – 3 Shuttle Runs alternating with partner

Notes: On the complex… ascend in weight to heavy but doable unbroken for the given reps. Grunt through the drags with a partner and finish with some high CV output

Saturday 6/4

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!

With a Partner
AMRAP 25 Mins:
P1: Hill Loop or 1000M Row/ Flat Loop or 600m Row or 400M Run/Row or 200m Farmer Carry
P2: AMRAP  3 Tire flips, 5 DH Pull-ups, 7 Push-ups, 9 Sit-ups
(ADV: L-Pull-ups, Ring Push-ups, Plate Sit-ups)

Notes: Partner up with someone of similar ability. Players pick the CV/carry element for the workout and stick with that for the duration of the 25 mins. If you want to make it more aerobic do the hill loop, if you want to make it more strength endurance do the carry. But you must agree as a team.  Partner 1 picks up where partner 2 left off.

Sunday 6/5

OPEN GYM – Weather Pending. Check the FB Group

Suggested 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.

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