Week of 6/6 – 6/12

A couple of good pics from Saturdays workout.

I had a chance to drop in on a couple classes last week. We had a small crew on Tuesday at 8:30am that needed another teammate which I was happy to jump in on… And the nooners on Friday let me join them as well.  I’m calling that a win for the week.  With twin boys at home, my window for exercise (and anything gym/work related) generally falls between 8:30-2PM which coincides with my normal teaching shift.  All the time before and after that shift is focused on parenting duties.  So whenever I feel that there is an opportunity to join the class and I’m stoked up to exercise, I’ll take it.

I’m currently really loving exercising with other folks especially team efforts.  I go through phases were sometimes I prefer solitude but it feels like the pendulum is swinging back toward being in a group.  I’m also loving slowing my training down a bit and focusing on more quality over quantity/competition. Part of that is based on circumstance. With 5 hours of sleep being the new norm, now is more of a go with the flow time rather than a performance phase.  But I’ve  also gotten a lot smarter and intuitive over the years. I appreciate rest/low intensity days as a critical component of getting better and a huge factor in my overall mental health.  I just feel physically better when I make sure to fit  a few of those days in per week. I can’t deny that.  I’ve diminished any guilt of having a day where I get no exercise altogether…as the stress/ anxiety of guilt seems to be counterproductive.  That may seem laughable to some but honestly the attitude of “you need go hard everyday” or every workout has to be some sort of crucible of suffering breeds that notion in people unfortunately.

In the end it’s about finding a healthy balance that works for you specifically…and understanding that that balance can change at any point due to a host of lifestyle factors. You can have a plan but there needs to be good dose of flexibility and intuition for long term success.  As Mike Tyson said “Everybody has a plan until they get punched in the mouth.” That punch may come in the form of twins, or work/ financial stress or family or really whatever. Just good things to consider where your at daily? and  what you’re looking to get out of class at CFCA?  Some days may just be moving days others you may want to put the pedal to medal. Experiment with it.  I’m willing to bet you’ll be better for it.

Monday 6/6

Performance & General Fitness
15 Mins NFT – Groups of 3
1 Seated Rope Pull (on Floor)
Max Consecutive Push-ups (1 Second Pause at Bottom/Top)


Amrap 12 mins
200m Run
Max Consecutive OH Squats 95/65#
10 Slamballs

Optional Challenge
3-4 Rounds NFT
Max Set of GHD Sit-ups
Dumbell Bear Crawl 1 Lap

Notes: Seated rope pull is a seated gimme basically. Once you finish pulling it in you will walk the end of the rope over the next member of your group and do your push-ups behind him/her while they reel it in.

Tuesday 6/7

Performance & General Fitness
Partner Chipper
1000M Row or Ski
90 Box Jumps or Step Ups
800M Row or Ski
70 Toes to Bar or Sit-ups
600M Row or Ski
50 Bupree Pull-ups or Standard Burpees
400M Row or Ski
30 Tire Flips
200M Row or Ski
10 Rope Climbs

Notes:  Partner up and get-er done. Partition Reps/Meters anyway you and your partner see fit.

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

Wednesday 6/8

Performance & General Fitness
20 Mins for Quality/ Skill Development
6 Deadlifts (ascending to hard but doable)
Max Consecutive Ring Dips or Ring Push-ups
Max Consecutive Chin-ups (weighted if possible)


Teams of 3 15 Mins to Row 300 Cals
P1: Plank Hold
P2: 10/15/20 Cal Sprints
P3: Rest

Notes: Work on some skill/strength development. Rest intutivitely between exercises to make each station a solid effort. On Pt. 2 choose an interval that is realistic for you to go all out on.. 10/15/20 Cals.

Thursday 6/9

Performance & General Fitness
Farmer/ Rack Carry Interior Big Loop 53/35#
Double Swing Clean Thrusters 53/35#
200m Run


3 Rounds for Quality
30 Seconds Ring Extensions or Ring Plank
30 Seconds Flutter Kicks
30 Seconds Plank ups
30 Seconds Rest

Notes: A good looking grind. On the carry you will have 1 bell in farmer and the other in the rack position. On the next lap switch up the sides. Ideally you use the same bells for the carry that you use for the swing clean thrusters. Finish with a quick core circuit.

Friday 6/10

Performance & General Fitness
2 Rounds or 20 mins With a Partner
P1: Hill Loop or 1000 M Row
P2: Max Sandbag Get-ups


Teams of 3-4 200 Cal Ski Relay – Partition intervals as your team sees fit

Notes: Looks like a simple but challenging day.

Saturday 6/11

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 Slamballs
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 25 mins has elapsed. Good base building day. Just get some volume done.

Sunday 6/12

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.

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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