Week of 10/3 – 10/9

10/2010 Bishop California. If you ever find yourself on the east side of the Sierra Nevada…go camp (for free) and explore the Buttermilk Boulders. Photo Courtesy of jonathankozowyk.com/   Here’s Karen’s the view from the van! https://crossfitcapeann.com/2010/10/19/back-from-california/

Flashback to 6 years ago this week, Karen and I had just finished building out the old gym on Parker St. After taking a few months of setting all that up we decided to take a road trip with friends for a week in California before officially opening CFCA. It has been a crazy ride since those times. Lots more kids and responsibilities but also a WHOLE lot bigger social circle of great folks that we really would never have met otherwise. It really blows our minds at times when we stop to think about all the relationships that have grown as a result of CFCA. So thankful for that! So THANK YOU for being a part of it!

Gym News: I will not be in town for doing Tuesday PM Check ins but will be back on track next week. Let me know if you want to chat or work on specific skills. It’s been great sitting down with folks to discuss where their at with their specific goals and connecting on ways we can help.

Again, 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.

Great Read: http://www.precisionnutrition.com/intermittent-fasting/summary.  Good article exploring the both the benefits and protocols for different approaches to intermittent fasting. Past CFCA-er Michael Fender had great success wit the 2 day fast. You can read and see his results here. https://crossfitcapeann.com/2013/12/02/mike-fenders-intermittent-fasting-journey/ .  Personally I’m more in tune with the daily fast till Noon-2Pm.


Monday 10/3

Performance
AMRAP 5 Mins:
500m Row Buy-in
6 KB Headcutters 70/53#
20 Double Unders
Rest 5:00

AMRAP 5 Mins:
400m Run Buy-in
6 Goblet Lunges 70/53#
20 Double Unders
Rest 5:00

AMRAP 5 Mins:
300m Ski Buy-in
6 KB Russian Swings 70/53#
20 Double Unders

General Fitness
MOD KB Weight if needed and DU’s to Dynamic step-ups 1 for 1.

Want More?
Grab a buddy and do the flat loop plate pinching @25/15#s…seems easy enough right?

Notes:  Keep the intensity level as high as possible during the 5 min work periods! MOD with that intention in mind.


Tuesday 10/4

Performance & General Fitness
Spades: KB/DB Snatches (Alternate sides each rep)
Diamonds: Sit-ups ADV: OH Plate Situps
Clubs: Slamballs
Hearts: Push-ups ADV: Spiderman Push-ups
*Aces: 200m Run

Want More?
Every other Min for 10 Mins
1 Lap Sandbag Drag (AHAP) Lash 2 together if needed

Notes: Collectively as a class, finish the whole deck of cards.


Weightlifting Wednesday 10/5

Performance
10-1 Barbell Complex For Quality – “Not For Time”
Deadlifts
Hang Power Cleans
Front Squats
Shoulder to OH
Bent Rows
DH Pull-ups @BW

Guys:
95-135# Ladies: 65-95#

General Fitness
30 Min Cap. Option to use Barbell, Sandbags or Single/Double KB/DB’s. Banded Pull-ups if needed.

Want More?
Yeah/ No… just stretch/roll or do a easy 5-10 min jog or row with classmates.

Notes: This is “For Quality” so pay attention to moving well under load and don’t worry about the clock. We’re asking A lot of reps here so just go through at your own pace. We would rather have it be heavier/challenging and you fail to complete 10-1 then the opposite. We fully expect you to put the bar down often to recover.


Thursday 10/6

Performance & General Fitness
3 Rounds for Time
Hill Loop
200m Farmer Carry
10 Sandbag Get-ups

GF: Optional Opt out @ 30 Mins

Want More?
1-2-3-4-5-6-5-4-3-2-1 Chin-ups

Notes: Grind through!


Friday 10/7

Performance & General Fitness
Teams of 2 – 12  Rounds (alternate exercises with your partner)
10 Dumbell Thrusters
200m Run
10 Cal Ski

Guys: 35-45# DB’s Ladies 20-30# DB’s

Want More?
With a Partner 40-60 “Scotty Bobs”  NFT. Alternate effort with partner till objective is achieved

Notes: Alternate exercises with your partner so round 1 will have partner 1 doing the thruster, then partner 2 doing the run and partner 1 finishing with the ski. Round 2 will flip flop with partner 2 doing thrusters/ski and partner 1 doing the run.


Saturday 10/8

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 10/9

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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