Week of 11/21 – 11/27

Great Pic of Cathy partaking in the tire flips. Also we have some sweet new infographic posters up by the water machine on such topics as Nutrition, Intermittent Fasting, Exercise to maximize fat loss and one on Carb Maintenance. Take a look if you get a chance and if you have any questions regarding their content please feel free to reach out and we can schedule a time to discuss for 10-15 mins.
jon@crossfitcapeann.com

Gym News: Funky schedule this week with the holiday. On Thursday we will have dodgeball at 8AM with all cardio penalties so bring friends and family! On Friday we will be running only a 8:30AM and 5PM classes only so please make a note of that.

Good Read: Sprinting Does a body good!
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/989/Eight_Reasons_Everyone_Should_Do_Sprints.aspx


Monday 11/21 

Performance & General Fitness
2 Rounds
1 Min Tire Flips
2 Min Ski for Cals
3 Mins Rest
1 Min Sandbag Drag
2 Min AD for Cals
3 Mins Rest
1 Min Slamballs
2 Min Row for Cals
3 Mins Rest

Want More?
AMRAP 5 Mins Single Side Bottoms Up Rack Carry (alternate sides as needed)

Notes: Objective here is to keep the rounds consistent in output. Brisk but sustainable for the 3 min work periods. Modify elements as needed to maintain constant movement.


Tuesday 11/22  

Performance & General Fitness
30 Mins 1-10 for Quality
Weighted Pull-ups/ Chin-ups > BW > Banded
Barbell/Double KB/DB Thrusters
Double/Single Unders x 10

Want More?
Cool down Row or Jog 10 Mins

Notes: Grind through… resting as needed to keep movements crisp and unbroken for as long as is possible. On the Pull-ups/thrusters, use a weight that is tough for 5 consecutive reps. 

6:30-8:30PM  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 11/23

Performance 
“Wittman”
7 Rounds for time of:
15 KB Swing 53/35# (OH)
15 Power Clean 95/65#
15 Box Jumps 24/20in

General Fitness
Amrap 14 mins
14 Russian Swings > Single Arm KB Swings or Snatches (7/7)
14 Step-ups > Goblet Step ups > KB Rack Step-ups (7/7)
14 Cal Row

Want More?
4 -6 Rounds
30 Seconds of Plank Ups
30 Seconds Rest

Notes: Benchmark Testing Day! 


ThanksGiving 11/24

8AM Dodgeball!  Be there…We will be doing a cardio penalty option to keep things really simple so friends and family are welcome to join us…. SOOOO bring them. If you have a family member you would actively like to throw balls at just wink when you are introducing them and I’ll see to it that they are on the opposite team! Lets have some fun before giving thanks!

 Penalty Options: 200m Run,  20 Cal Row/ AirDyne or 2TP Farmer Carry


Friday 11/25

8:30AM & 5PM Classes only Today! Come ready to work off the Turkey!!!

Performance & General Fitness
10 Rounds For Quality 
Min 1: 5 Strict Pull-ups & 10 Push-ups
Min 2: 1 Lap Sled Push
Min 3: Rest

*MOD to Ring Rows and Banded Push-ups if needed

Want More?
Wheel of Pain Spin? I’m guessing the above will suffice though

Notes: Prioritize clean movement. If you need to make adjustments to sled weight no problem, just know what you need so it can be done fairly fast. Take that Min to recover and reset for the next round.


Saturday 11/26

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.


Sunday 11/27

9AM Class
15 Mins Skill/Grip/Balance Work
Single Side Bottoms up KB Clean to Thruster
Complete EMOM 10 Mins – 1-2 Reps per Side

then

In 15 Mins Complete:
1 Mile Run or 1600m Row
In the remaining time AMRAP:
5 Burpee Box Jump Overs (24/20#)
30 Double-unders or Dynamic Step-ups @16 inch

Open Gym: 10-11:30AM 

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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