Week of 9/12 – 9/18

Last week I had the chance to travel down to Crossfit New England and go through their Immersion Program. 5 of us (all affiliate owners) got to spend 2 days with Ben Bergeron (to my right) and Harry Palley (to my left) and go through all aspects of how they run CFNE…from coaching to programming to really just the little details that make them stand out as a world class Crossfit gym. Our gym vibes are certainly quite different but despite that I came away with so much info that I know will help make CFCA so much better. I’m so grateful for Ben & Harry taking the time to set this up. Some of you may not know that the last 2 years have been pretty rough. Raising a family AND trying to run/grow a business is tricky when your lacking sleep, time and can’t really get into a good work flow. There were times when I was REALLY burned out followed by brief times of extreme motivation. It has pretty much been a roller coaster since Maz was born. Combine those tendencies with a control freak mindset and the opportunities for growth get somewhat stunted in a perpetual feedback loop. As the twins and Maz have started to get on a somewhat manageable and predicable schedule, it has allowed us to get back to re-investing time and energy into CFCA…and it feels GREAT!  Karen and I had developed some strategies to delegate more responsibilities to our coaches a few months before the CFNE Immersion and it was amazing to hear Ben confirm that as a vital step in the right direction. There are just too many working parts to manage on your own. So anyway I’m stoked and looking forward to the future and re-connecting with members. Once I have the chance to comb through my 20 pages of notes, you will likely see a few changes in how we operate trickle in here and there. Oh and I got to stay in hotel for the night which was AMAZING! (no offense to my family)

Gym News: The Goals Board has been wiped clean!  Now’s a great time to do some self assessment and hash out some new goals for fall/winter.  We will give the opportunity in class to write an “In the gym” goal and an “Outside the gym” goal. So think about what you want to do? And if you need help… I am going to start being at the gym on Tuesday Nights from 5:30-6:30 and will meet with any members for 15 mins to discuss goals, nutritional strategies, sustainable training or really whatever you want. I may not have all the answers but I have a pretty good idea of what may and may not work for you specifically. If you are interested please email me Jon@crossfitcapeann.com and I’ll set you up with a time slot. These sessions are FREE FYI.

Also, 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

AND…..Just a heads up we hashed out the details with the Gloucester Boxing Club (adjacent to CFCA) that will let CFCA members go there at 6:30PM on Wednesdays starting next 9/21… likewise the boxers will be able to come to CFCA at 6:30PM on Wednesdays as well. CFCA members are still welcome to be in the class but the workout may change a bit to more of a grind to be similar to the energy systems used in boxing.  Go check it out!

Listen Up: Good Podcast with famous music producer Rick Rubin and how he ditched the vegan diet and finally got healthy  https://bengreenfieldfitness.com/2016/09/how-to-lose-131-pounds-by-eating-meat-the-rick-rubin-podcast/

Read Up: Skipping breakfast may be just what you have been missing!  http://www.outsideonline.com/1914561/does-intermittent-fasting-work


Monday 9/12

Performance
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 KB Deadlifts
7  Ring or Box Dips
7  Chin-ups or Ring Rows
200M Run or Row

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


Tuesday 9/13

Performance & General Fitness
AMRAP 5 Mins
12 Calorie Row
12 Russian Swings
5 Mins Off

AMRAP 5 Mins
9 Calorie Ski
9 Dumbell Push Press
5 Mins Off

AMRAP 5 Mins
6 Slamball Clean to Wall Ball (yes again)
6 Lengths Shuttle Run (3 Laps to the third interior pole)
5 Mins Off

RX: 70/53# KB, 40/25# DB’s, 40/20# SB to 10ft

Notes: MOD to keep you moving at a high intensity for the 5 mins. Recover and repeat.

5:30-6:30PM- 15 Min Free Consults with Jon Email to set up a time Jon@crossfitcapeann.com
6:30PM Community Bouldering/Open Gym
Come Down and Climb! or Learn!


Weightlifting Wednesday 9/14

Performance & General Fitness
30 Mins for Quality With a Partner…Climb the Ladder 1-2-3-4-5-??

  • Deadlift
  • Power Clean
  • Front Squat
  • Shoulder to OH
  • Bent Row

RX: 135/85# BB or 2@53/35 KB’s

Notes: Partners will alternate efforts and exercises. So Partner 1 will do 1 Deadlift then Partner 2 will do the 1 Power Clean and Partner 1 will then go onto to 1 Front Squat.. until they each have done 1 rep of all 5 lifts as a team. Then on round 2 they do 2 reps of each alternating exercises and just keep climbing the ladder till the 30 Mins is up.


Thursday 9/15

Performance & General Fitness
Teams of 2-3
Mins 0-6
Max Lengths Burpee Sandbag Throw
Pacer: 200M Run

Mins 6-12
Max Lengths Heavy Gimme
Pacer: 200M Run

Mins 12-18
Max Lengths Tire Flips
Pacer: 200M Run

Mins 18-24
Max Lengths Sled Push
Pacer: 200M Run

Notes: Not to much to say about this. Come in and grind with a partner or hit it more as an interval with a team of 3.


Friday 9/16

Friday 5:45 Easy 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. Water is STILL so Nice!

Performance & General Fitness
10 Min Repeating Pull Ladder with a Partner 1-6 then restart at 1
ADV: Weighted

then

21-18-15-12-9-6-3
Russian Swings (53/35#)
Sit-ups
Double Unders or Dynamic Step-ups
Cal Row

Notes:  Partner up for the pull-ups and get some reps in. Both partners will do all reps 1-2-3-4-5-6 then start back at 1 and continue on. On Part 2. Again MOD with the intention to keep you moving briskly. If you have to catch your breathe, take 5-10 seconds then resume. Should be a good gasser.


Saturday 9/17

Coaches Kara’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 9/18

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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