Week of 11/14 – 11/20

Whit and Julie on Last Tuesday’s “Scotty Bobs”.

Gym News: Remember Sunday Classes are a go at 9AM with open gym following! Get in here and take advantage. Also the Grinder is back on for Thursday Nights at 6:30PM usually with dinner at Stones to follow. For those who are not familiar with this class its just and extended stamina effort generally around 40 mins usually in a team format and always fun, then dinner/ social time to follow. Come check it out.

Good Read for Parents!: https://www.outsideonline.com/1925381/rewild-your-child


Monday 11/14

Challenge: 10 Mins to establish a Max Height Box Jump or… Max Distance Broad Jump

Performance

“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (Bar or Rings)
4 Handstand Push-ups
8 Kettlebell Swings 70/52# (American)

*In honor or Chief Petty Officer Nate Hardy (SEAL) from Durham, NH who was killed  February 4th 2008 during combat operations in Iraq.

General Fitness
Complete as many rounds in twenty minutes as you can of:
4 Chest to Bar Pull-ups > DH > Banded
4 Abmat HSPU > 2 Wallwalks > 4 KB/DB Strict Press
8 Russian Swings @ Heavy for you
Optional 200m Run, Row or Ski

Want More?
Max Set of Consecutive Wallballs 20/10# @10/9ft

Notes: *In honor or Chief Petty Officer Nate Hardy (SEAL) from Durham, NH who was killed  February 4th 2008 during combat operations in Iraq.


Tuesday 11/15

Performance & General Fitness

“Tail Pipe”
Three rounds with Partner
Partner 1: 250m Row
Partner 2: KB Front Rack Hold
10 min Cap

then Starting at 10:00 mins

“Crack Pipe”
Three rounds with Partner
Partner 1: 200M Ski
Partner 2: DB Overhead Hold
10 min Cap

then starting at 20 mins

“Sewer Pipe”
Three rounds with Partner
Partner 1: 20 Cal Airdyne
Partner 2: Farmer Hold
10 min Cap

*Work does NOT commence until holder is in position.

ADV Holds:
Rack 53/35#
OH 30/20#
Farmer 72/53#

Want More?
Unlikely!

Notes: A doozy but in a good way!

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 setting up some “Ninja Warrior” style obstacles, come down and try them out!


Wednesday 11/16

Performance & General Fitness
5 Rounds NFT (20 minutes)
5 Deadlifts (Ascending or Static Load)
2 Rope Climbs ADV: Legless or Straddle from Sit
10 Plank -ups 5R/5L (slow and controlled!)

Want More?
Teams of 4 – 400 Cals on the Airdyne
1 Min Intervals

Notes: Work on some skills/Strength then a little team work on the airdyne. Pace accordingly cause a min on the AD can very long if you aren’t careful!


Thursday 11/17

Performance
Start with a Hill Loop
4 Rounds
3 Lengths Slam Ball Squat Clean Thruster Throw 40/30#
10 Burpee Pull-ups
10 Box Jump Overs
Finish with a Hill Loop

General Fitness
Start with a Hill Loop or 1000m Row
AMRAP 12 Mins
3 Lengths Slam Ball Squat Clean Thruster Throw
10 Burpee Pull-ups
10 Box Jump Overs
Finish with a Hill Loop or 1000M Row

Want More? 
100 Standing Keg Lifts to Tire Stack…  Alternating with a partner

Notes:  Grind on through at a brisk but sustainable pace.  Think 70-80%


Friday 11/18

Performance & General Fitness
“Annie” on the slopes with rest….HAAAAAAA
50-40-30-20-10
Double Unders or Dynamic Step-ups @16in
Sit-ups
Ski x 10 Meters (500,400,300,200, 100)
5 Mins Rest after round of 50, 4 Mins rest after round of 40, 3 after 30 etc…

GF: Option to start at 40 Round. MOD as needed to maintain movement.

Want More?
Nada

Notes: Looks fun. Recover as best you can so you have solid efforts each round.


Saturday 11/19

Teams of 2-3 Dice Roll!  Options depend on class size…

Notes: Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally.


Sunday 11/20

9AM Class
Kipping Pull-up Skill Work then Single Side Kettlebell Strength Session

Open Gym: 10-11AM Gonna set up some Ninja Obstacles too..

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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