Week of 7/18 – 7/24

Gotta give a huge congrats to CFCA-er’s Christina Kalinowsky and Rick Miles for completing the Blackburn Challenge for the first time yesterday. I know Christina tried last year but the conditions forced her to quit. Beyond that both used water crafts (Christina on a Standup Paddleboard & Rick in a Banks Dory Solo) that are less than efficient as compared to sculls and kayaks and pretty much guarantee a 4-6 hour effort in even good ocean conditions. Kudos to you two and all the CFCA-ers who completed it for another year. Parenting duties held us off this year but I’m inspired to maybe give the prone paddleboard another go potentially next year. If you were gun shy on the Blackburn…remember the 3-4 Mile Misery Challenge is this coming weekend and they still have 35 openings left!

*Gym News: Remember all the new merch sign-up sheets are up till the end of this week. If you are interested in getting something please do sign up ASAP. We have all the sample sizes in for both the sweatpants and sweatshirts so try them out. It’s hot now I know but maybe by the time the order is back from the printers it won’t be and you will be comfy and cozy in your new CFCA sweatsuit.

Interesting Read on the Ketogenic Diet: AKA High “Good” Fat, Moderate Protein, Very Low Carb. All the research I have done via Mark Sisson & Tim Noakes seems to make this seem like this may be the best plan going for versatility and capability especially if you are at all involved in endurance efforts. Read up! Anyone want to give it a go for 21 days? http://www.mensfitness.com/nutrition/what-to-eat/truth-behind-worlds-most-cutting-edge-fat-burning-performance-meal-plan-keto

Monday 7/18

3 Rounds or 30 Mins w/ Single Bell 53/35#
200 Meter OH Carry
30 KB Snatch (15R/15L)
200 Meter Rack Carry
30 KB Overhead Squat (15R/15L)
200 Meter Farmer Carry
30 KB Push Press (15R/15L)

 General Fitness
30 Mins w/ Single Bell
200 Meter OH Carry or 400M Run
30 KB Snatch or High Pull (15R/15L)
200 Meter Rack Carry or 400M Run
30 KB Overhead or Front Squat (15R/15L)
200 Meter Farmer Carry or 400M Run
30 KB Push Press (15R/15L)

Notes: The carries will be single sided, switch sides as needed to get from point A. to B. General Fitness folks will alternate between the carries and a 400m run each time so over the course of 3 rounds you would do 2 sets of each of the carries and 4 – 400m runs.

Tuesday 7/19

Performance & General Fitness
2-3 Rounds or 10 Mins with a Partner 1-6 Pull-up/ Chin-up Ladder


10 Rounds or 15 Mins With a Partner (1 Works/ 1 Rests)
10 Wallballs 20/14# 10/9ft
10 Cal Ski
10 Cal Row


200 Sit-ups or 10 mins With a Partner
Pacer: 1 Lap Sandbag Drag

Notes:  On the PU/CU ladder, mix up the grip each time it’s your turn. You and a partner will alternate efforts but each doing the full ladder i.e 1,1,2,2,3,3, etc. On Part 2. Again you will be alternating with a partner and responsible for 10 reps before passing off. Treat the 10 reps as a fast interval and keep the intensity as high as possible. On Part 3 just grind through till you accumulate 200 as a team or the 10 mins is up.

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

Wednesday 7/20

Bear Complex – 25 mins to Max Load

1 Round = 7 Sets of the following:
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead (behind the neck)  

General Fitness
25 Mins For Quality W/ Barbell or Double Dumbbells
5 Deadlifts
5 Hang Power Cleans
5 Shoulder to Overhead
5 Back or Front Squats
5 Push-ups
5 Single Arm Ring Rows


For Time: 10 Min Cap
10 Burpee Box Jumps
20 Cal Ski
30 KB Swings
400 Meter Run
30 KB Swings
20 Cal Row
10 Burpee Pull-ups

Notes: Performance will do the Bear Complex, looking to establish a max load of the complex. Ascending each round till you can’t complete the 35 reps “unbroken. Shoot for about 5-6 rounds over the course of 25 mins. Start conservative and ascend intuitively. General Fitness Folks can ascend each round or use a static load that is challenging. Does not need to be “unbroken”. On Part 2 get through the chipper as fast as possible. If we have a big class, some may start from the top down and others from the bottom up.

Thursday 7/21

Performance & General Fitness
Dice Roll: 30 Min Amrap with Partner
1. 100 Sloshpipe Strict Press- Pacer: 1 Length Walking Lunge
2. 200 Sit-ups- Pacer: 2 Sandbag Get-ups (1R, 1L)
3. 70 KB Headcutters-Pacer: 10 Calorie Ski
4. 100 Calorie Row- Pacer: 7 Plate Burpees
5. Farmer Carry the Flat Loop- Pacer: OH Carry Flat Loop
6. 60 Tire Flips- Pacer: 15 KB Swings
7. 100 Sandbag Step-ups- Pacer: 15 Slamballs
8. Player’s Choice

Notes:  With a 30 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 and roll with lady luck!

6:30PM CKC- Climbing/ Kettlebell/ Core
6:30-7:15: 45 mins Open Bouldering

In a team of 3 accumulate 40 Mins on the steep or 20 degree wall (weighted optional)
P1: Climb
P2: AMRAP 5 Sandbag Cleans, 5 Sandbag Press, 5 Sandbag Zecher Squats, 5 Sandbag Push-ups…take over where previous partner left off.
P3: Rest

Friday 7/22

7 Rounds For Time
7 Deadlifts 225/135#
7 Strict Ring dips
7 Strict Chin-ups
70 Double Unders

General Fitness
7 Rounds or 20 Mins
7 Deadlifts or Russian Swings x2
7 Strict Ring dips or Ring Push-ups
7 Strict Chin-ups or Ring Rows
40 Dynamic Step-ups or 200M Run or Row

Notes: Grind through and take rest when you need it. Giddy Up!

Saturday 7/23

Coach Scott’s Choice!

Notes: Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally. Help us grow the best most supportive community on Cape Ann!

Sunday 7/24

Open Gym: Weather Pending. Check the FB Group for updates.

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.  A few of these sessions per week can really enhance your cardiovascular base which will help with performance & recovery.

Nutrition/Training Consults: We are here to help with tricks, tips and suggestions – Just reach out!  $30 for a 30 Min Consult to design a sustainable plan.

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

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