Week of 10/17 – 10/23

Gym News: A couple announcements for the week.

1. We installed a suggestion/comment/concern box/ birdhouse over on the counter by the water machine. Please feel free to comment on things you would like to see or things we can do better. We appreciate your feedback! Also FYI we are in the process of doing the members board over. If for some reason you never got a member polaroid taken or it got lost in the shuffle please let us know and we can update it.  Don’t be shy!

2. New beefed up Airdynes are assembled and ready to go for Tuesday’s workout. Cue the Darth Vader music!

3. New Library area. If you have health/fitness/adventure books lying around at home that you feel would enhance this library please feel free to add them to the collection.

4. Also 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. 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.

Good Read: http://whole9life.com/2011/09/whole9-health-equation/

Monday 10/17

10 min 1-6 Repeating Ladder of Pull-ups/Chin-ups
Alternate efforts with a partner (1,1,2,2,3,3,etc)

400M Run to Start
3 Rounds
10 Front Squats @135/95#
10 Burpees over the bar
400M Run to Finish

General Fitness
10 Front or Goblet Squats
10 Burpees
200M Run or Row

Want More?
Hard: Flat Loop Single Side Bottoms Up Rack Carry 44/26#

Moderate: Flat Loop Single Side Rack Carry (alternate sides as needed but try not to put bell down) 62/44#

Notes: Alternate between chin-ups and pull-ups for each set. On Pt. Keep a brisk pace so modify as needed to do so. Try the extra challenge for fun. Bottoms up carries are tough!…lots of core to keep it balanced.

Tuesday 10/18

Performance & General Fitness
Complete with a Partner (1 Works/1Rests Holding Sandbag during CV efforts)
1600K Row
10 Laps Sandbag Clean & Toss
1200M Ski
12 Lengths Sandbag Drag
100 Cal Bike to Finish

Want More? Nojust Foam Roll and Chill with your partner for 10 Mins

Notes: Chipper Style but partition the work between you and your partner however you like.. (250M intervals, 1 lap or length etc.. just keep the intervals on the shorter side to maintain intensity for your portion.

5:30-6:30PM- 15 Min Free Consults/ Skill Sessions with Jon Email to set up a time Jon@crossfitcapeann.com

6:30-8:30PM  Community Bouldering/Open Gym Come Down and Climb! or Learn!

Wednesday 10/19

Performance & General Fitness
4-5 Rounds or 25 Mins For Quality
3-5 KB Turkish Get-ups per Side (AHASP)
Max Set Single Arm Ring Rows per side ( 1 Max Set of Unbroken Double Unders or 60 Second DU Practice

Want More?  1 Set of Max Consecutive WallBalls 20/14# 10/9Ft.

Notes: A good For Quality day. Average about 5+ mins per round so make sure the elements are challenging and you are resting enough to ensure clean crisp movements.

Thursday 10/20

Performance & General Fitness
EMOM 15 (5 Rounds)
Min 1: 3-5  Muscle-ups or MU Practice > DH Pull-ups > Burpee Pull-ups
Min 2: 3-5  Squat Cleans w/ BB or  2 KB’s > 1/2 Rep Heavy Headcutter (no Overhead)
Min 3: Rest


Teams of 4-5 Sled Push/ Ski Relay
200 Cals or 15 Mins

Pacer: 1 Lap Sled Push
P2. Ski
P3: Rest
P4: Rest
P5: Rest

Want More? Nada

Notes:  Skill development on the squat cleans and Muscle-ups. Then push it to your threshold on the sled ski portion.

Friday 10/21

Performance & General Fitness
15 Mins to work up to a heavy single Deadlift


5 Rounds:
20 Russian Swings @ 70/53#
400 Meter Run or Row
1 Min Off

Want More? 3 Rounds Tabata Sit-ups/ Flutter Kicks/ Hollow Rocks

Notes: Work to a heavy set of 1 deadlift. If you are feeling exceptionally good/strong then go for a PR. On Pt 2 MOD swings weight if needed to something that is challenging for you, but can be done unbroken for 20 reps

Saturday 10/22

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 10/23

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 30-60+ 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.  A few of these sessions per week can really enhance your cardiovascular base which will help with both high intensity performance & recovery.

Mental Restoration: Carve a little time today (but really everyday) to slow down and prep for next week. Plan Meals, stretch out, meditate? Set yourself up for success cause those that fail to plan are planning to fail.

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