Week of 11/7 – 11/13

Alex and Mike on the slamball/ row/ double under WOD a few weeks back.

Gym News: We had a fun first Sunday Class at 9AM. Hope to see some critical mass each week to keep this going! And we had a wicked fun time going through the Ninja Warrior-esque obstacles on Tuesday night.  Come join us this Tuesday as we are currently adding new obstacles to try.

Good Listen: http://body.io/gym-laird-08-working-in-vs-working-out/
I’ve been a big fan of Jim Laird ever since Eva T brought him to my attention. Very smart guy and a voice of reason for hard charging folks.

Monday 11/7

15 Mins for Quality Movements
Repeating Ladder 1-2-3-4-5  till 15 Mins is up
Barbell Squat Cleans@135/85

General Fitness
15 Mins for Quality Movements
Repeating Ladder 1-2-3-4-5  till 15 mins is up
Double KB/DB Squat Clean or Heavy Single Bell Squat Clean AKA Half Headcutter.
Muscle Ups Ring Dips or Ring Push-ups
*Optional 200 M Run or Row Between each Round of (1-5)

Want More?
Teams of 4- 3K Ski
1 Min Intervals Per Person

Notes: Skill & Strength development. Work with loads/resistance that are challenging for 5 consecutive reps.
On the 3K, go as fast as possible for the minute knowing you will have 3 minutes to rest.

Tuesday 11/8

Performance & General Fitness
Teams of 2-3 – 1 Works/ 1 Paces w/ 200m Run / 1 Rests
50 Dumbbell Thrusters
50 Slamballs
50 Scotty Bobs (Push-up/ Row R/ Row L)
50 Slamballs Over the Rig
50 Tire Flips

Want More?
2 Rounds 1 Min on / 1 Min Hold / 1 Min Off
Leg Throwdowns
Ring or Standard Plank
Rest (thrower)

Notes: Good over all full body work capacity day.

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

6:30-9:00PM  Community Bouldering/ Obstacle Course/ Open Gym.  Come Down and Climb! or Learn!
We been up some “Ninja Warrior” style obstacles, come down and try them out!

Wednesday 11/9

Challenge: Max Consecutive Strict Pull-ups

Performance & General Fitness

“Super Hang On” Row or Ski

With a continuously running clock, each player starts the first minute with an ALL OUT 20 second effort to establish starting # of Calories and rests the remaining 40 seconds of that minute.  All odd minutes are rest. The next even min they have to add 1 more calorie (no more than 1) to the starting number and repeat that on the even minutes until they cannot get the required cals in 60 seconds. When you fail to get the cals…your workout is over. Your score is the highest # of Cals you completed in 60 seconds.  Initially you will have plenty of rest and social time…but as the Cals and your efforts increase the rest decreases….hence “Hang On”. Don’t dog the 20 second all out as it will only prolong your workout and likely give you a worse score. Good Luck


“Flight Simulator”   Consecutive Double Under Ladder

If  you are doing flight simulator, you must complete each set consecutively before moving onto the next Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc. 2. You will start over on the set you were attempting if you do not get the desired number consecutively. Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out. 3. You must break in between sets.

Want More? Hells Bells
Tabata KB Front Squats 8 Rounds of  x 20 Sec work/ 10 Sec Rack Hold
*Must do a minimum of 6 FS per 20 seconds

Notes: If you are doing “Hang On”….Push to your limit. If you “tap out” early and want more do…do 5 Rounds NFT of 5 Heavy Headcutters and 5 Strict Pull-ups

Thursday 11/10

5 Rounds- Complete this Complex Unbroken For Load (25 Min Cap)
10 Deadlifts
10 Hang Power Cleans
10 Front Squats
10 Shoulder to OH
10 Bent Rows

General Fitness
5 Rounds NFT  (25 Min Cap)
10 Deadlifts
10 Hang Power Cleans
10 Front Squats
10 Shoulder to OH
10 Bent Rows
Ascending or Static Load- Barbells, Kettlebells, Dumbbells all A-OK.

Want More? 
5 WallBalls
5 Russian Swings
5 Slamballs

Notes:  On the complex shoot for 1 Round every 5 mins or so. Rest as needed to put forth a solid effort with solid mechanics most importantly!

Friday 11/11

Performance & General Fitness
For Time:
10-1 x 50M Row or Ski (500,450,400 etc)
1-10 Burpee Pull-ups

Want More?
Groups of 3 – Heavy Double Farmer Carry the Flat Loop.. Gas cans and such!

Notes:  Grind through..nuff said.

Saturday 11/12

In Honor of Veterans Day of Friday! …..Solo or Team Efforts

30 Clean & Jerks @135/95#  MOD to 30 Sandbag Ground to OH
1 Mile Run (Hill Loop to Flat loop) MOD to 1600M Row if needed
10 Rope Climbs  MOD to Rope Up/Downs if Needed
1 mile Run or MOD to 1600M Row if needed
100 Burpees  MOD to NPU Burpee if needed

Teams of 2…..Run the miles together…partition the reps as you wish. 1 Works/ 1 Rests….
Sandbag hold for rest…optional.

In Honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 12, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.  *Glen came and did a WOD with us at our old location on Parker St. while he was visiting friends and family in the area.

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 11/13

9AM Class
Coaches  Choice…..Strength Focus

Open Gym: 10-11AM

Outside the Gym:  Go 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 easy 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.

Recovery Day Suggestion

Have a day/ days your NOT feeling amazing but still want to get to the gym? Grab a machine and pull it around by the bathrooms and do this…

Start with 5 Mins of Foam Rolling

4 Rounds
10 Min Easy Row or Ride (provided they are not in use with class)
5 Min Banded Stretches (mix between upper body and lower body each 5 min section)

Finish with 5 Mins of Foam Rolling

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