Week of 9/5 – 9/11

*Gym News: Hope everyone is having a great Labor Day Weekend! As summer comes to a close it may be a good time to do some self assessment and potentially hash out some new goals for fall/winter. Ask us if you need help!  If you are interested in joining the CFCA Team in the upcoming Whole Life Challenge you can check that out here. It’s a great tool for accountability both with the tracking and the community participation. https://game.wholelifechallenge.com/wlc1609/join

Also just a heads up we are working out the details with the boxing club that will let CFCA members go there 1 night a week free of charge and likewise the boxers will be able to come to CFCA 1 night a week. Look for more info on that in the coming weeks. Dust of your gloves…if you need them!

Waves AGAIN this week! Looks like we may get swell pretty much all week starting Monday. Wind forecast doesn’t look great unfortunately. http://magicseaweed.com/Cape-Ann-Surf-Report/370/  If conditions line up nicely we could potentially have a little surf night at Good Harbor Thurs. Stay posted. If you’re just learning and looking for safe spot recommendations just holler.

Remember….Friday 9/9 @8:30 is Coach Scott’s last class. Karen and I are getting a sitter  so we can go and hoping to take Scott out to breakfast after class if you want to join.

Then Later @7PM: CFCA “Boat Cruise”. Join us aboard CFCA member Mike Mann’s vessel “The Lady Sea” for a social cruise around the harbor and beyond if conditions are calm. Sig O’s and friends welcome! More details here.  https://www.facebook.com/events/502189483314243/

Also CFCA-er Julie Wyman is participating in the Provincetown Harbor Swim for Life next weekend to raise money for Aids and women’s health. If you feel like donating to her cause you can do so here. http://www.firstgiving.com/fundraiser/julie-wyman/2016

Monday 9/5

Gym Closed For Labor Day!

Tuesday 9/6

Performance & General Fitness
30 Mins Teams of 3 – 1 Works/1Rests/1 Paces

0-10 Mins:
Max Single Side KB Swing Clean Thrusters (Alternate Sides every rep) or KB Headcutter
Pacer: 20/10 Cal Ski

10-20 Mins:
Max KB/DB Snatch
Pacer: 20/10 Cal Row

20-30 Mins:
Max Burpee Pull-ups or Burpees
Pacer: 200M Run

*Optional Bonus Round
AMRAP 10 Mins:
Max Sandbag Drags
1 Partner Rests/ 1 Holds Plank

Notes: Summers Over…. Back to the Grind!  Alternating single side swing clean thrusters requires you to do an extra “lazy” single arm swing where you switch hands on the bell seamlessly and go into the rep on the other side. https://www.youtube.com/watch?v=s23-a5qz86A  Skip to 1:00 to see the transition between arms.

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

Weightlifting Wednesday 9/7

Performance & General Fitness
Deadlift 5-5-5-5-5-5


4-6 Rounds Not For Time (18 Mins)
1 Set of DH Pull-ups (weighted if Possible) or Hard Ring Rows
1 Lap Sled Push (AHAP) that still allows forward progress!

Notes: On the deadlift, warm up to a moderately challenging starting weight and ascend from their. On Pt. 2 get a solid set of pull-ups (5- 8 Reps to Failure) then transition fairly quickly to the sled push. Take a few mins after the push to recover before the next PU set. 3-4 Mins Per round.

Thursday 9/8

Performance & General Fitness
It’s a Secret…But it’s a Benchmark!

Notes: If your motivated by your own music, bring headphones. That’s a pretty BIG hint!

Friday 9/9

Friday 5:45 Trail Run/Quarry Swim has built a solid crew. You gonna join us this week? Email us for details if you’re not on FB. Waters Nice!

Every Min On the Min for 12 Mins
3 Hang Squat Snatches

General Fitness
Every Min On the Min for 12 Mins
3-5 Hang Power Snatches

With a Partner Complete (20 Min Cap)
40 Slamball Cleans to Wallball Shots
50 Push-ups
60 Cal Row
50 Push-ups
40 Slamball Cleans to Wallball Shots
*Complete it chipper style but partition work for each element as you wish as a team.

Notes: Work on some snatch skill development in Pt. 1. Pt.2 just grind through alternating efforts with a partner till the objective is reached. The Slamball clean to wall ball looks like this just with a heavier (for you) slamball. https://www.youtube.com/watch?v=NxHAOMQA6hQ Let the ball drop to the floor for each rep and repeat.  Good Times!

Saturday 9/10

Coaches 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 9/11

Open Gym: Weather Pending. Check the FB Group for updates. https://www.facebook.com/groups/1485244585109873/

Outside the Gym 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.  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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