Week of 9/26 – 10/2

Sandy finishing the sandbag run…. And a good quote from Coach Glassman (creator of Crossfit). People often want to by-pass the basics to get to the more intriguing movements, but that always backfires if you don’t have solid foundation!

Gym News: Remember if you need help with goals/accountability/nutrition etc… I will be 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 do a skill session on a particular movement you want to work on. 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. Sessions are all open for this week. Let me know if you want them. If you can never make those times from a schedule conflict..email me and I can meet other times too!

AND…..Just a heads up the trade with the Gloucester Boxing Club (adjacent to CFCA) is in effect. CFCA members can go there at 6:30PM on Wednesday nights… likewise the boxers will be able to come to CFCA at 6:30PM on Wednesday as well. CFCA members are still welcome to be in the crossfit class but the workout may change a bit from “Weightlifting Wednesday” to more of an interval grind to be similar to the energy systems used in boxing.

Good Read: http://breakingmuscle.com/strength-conditioning/a-different-version-of-crossfit-how-i-made-my-training-sustainable-and-injury-

Monday 9/26

Teams of 2
1000m Row
Rope Climbs
Bear Complexes 135/85#  = (1 Hang Power Clean, 1 Front Squat, 1 Shoulder to OH, 1 Back Squat, 1 Shoulder to OH)
1000m Row
*Partition Work as needed to finish

General Fitness
Modify Rope Climbs by Height or with 1 Strict Rope Up/Down or 7 Hard Ring Rows
Modify Barbell Bear Complex by appropriate but challenging weight or with 3 Heavy for you..KB Headcutters.

Want More?
Accumulate 3:00 in one for the following

  • Ring Support
  • Handstand Hold
  • High Plank Hold

Notes:  Looks Interesting! We will do a rope climb review prior to the WOD. Don’t forget your socks!

Tuesday 9/27

1 Mile Run (Hill to Flat Loop)  or 1600m Row into…..
6 Rounds For Time of
9 Russian Swings 70/44#
9 Burpees
9 Box Jumps Overs 20in
30 Min Cap

General Fitness
20 Mins
1 Mile Run (Hill to Flat Loop)  or 1600m Row into…..
AMRAP for the remainder of 20 Mins
9 Russian Swings
9 Burpees
9 Box Jumps or Step Ups

Want More?
With a Partner (1 Carries/ 1 Cheers)  complete 1 Flat Loop – OH Carry to Failure to Rack Carry to Failure then Switch
RX: 2@53’/35#

Notes: MOD as needed to maintain intensity on Pt.1. 9 Box Jump Overs can become 18 Dynamic Step-ups.  On the extra work…just grind through. If you can get them OH safely, give it a go.

5:30-6:30PM- 15 Min Free Consults/ Skill Sessions with Jon Email to set up a time Jon@crossfitcapeann.com
6:30-9PM Community Bouldering/Open Gym
Come Down and Climb! or Learn!

Weightlifting Wednesday 9/28

Performance & General Fitness
18 Mins (6 Rounds)
Min 1: 3-5 Deadlifts (Ascend to Heavy but prioritize form!)
Min 2: Max Consecutive Ring Dips (banded)
Min 3: Rest


“12 x 200 Thruster”
12 Min AMRAP
200M Run
Max Rep Thruster @95/65# (when you fail, run again and repeat till 12 mins is up)

Notes: Work on some Strength/Skill on the EMOM. Then Go there on the 12/200 Thruster. This is a benchmark/test!

Thursday 9/29

Performance & General Fitness
Teams of 3- 2500M Row (1 Paces/ 1 Rows/ 1 Rests)
Pacer: 7 Slamball to Over the Shoulder Burpee Breakdown

Right Into
Teams of 3- 2500M Ski (1 Paces/ 1 Rows/ 1 Rests)
Pacer: 7 Slamball Clean to Wallball Shot 10/9Ft
RX: Slamballs @40/30#

Want More?
30-50 Strict Hanging Leg/Knee Lifts NFT

Notes: Coaches did a variation of this WOD on Saturday. It was good. Slamball to over the shoulder to burpee break down is defined as doing a slamball, picking up that slamball and tossing it over your shoulder, do a Michael Jackson spin to a burpee where you then go into the next rep. Sound fun?

Friday 9/30

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 and it’s a great way to go into the weekend….and we haven’t had a rain delay on Friday all Summer so far which is kind of crazy! Maybe I just jinxed it! DOH

Performance & General Fitness
10-1 Power Snatches 95/65#
1-10 Burpee Pull-ups on High Bar by basketball hoop,
1 Length Sandbag Drag 75/55# in between all rounds.

GF: Option to MOD Power Snatches to Heavy Russian Swings x 2.

Want More?

Notes: An oldie but a goodie. MOD as needed with Coaches help to keep you moving on through briskly.

Saturday 10/1

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 10/2

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.

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

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