Week of 11/28 – 12/4

The Wightmans on the two of the most notorious machines that take you from a state of wellbeing to not so much in an astonishingly short amount of time.

Gym News:
Our Community is amazing!…amazingly giving. After having our “giving tree” up for just a couple days, all 50 of the gift tags have been claimed! We have added another 30 if you want to participate in the gift drive for wellspring house. All presents need to be delivered to the gym (unwrapped) by Wednesday Dec 7th. THANK YOU!

And a few weeks out but just to give you a heads up we will be having a little informal CFCA Holiday night out on Thursday night December 15th. The idea is to come to the grinder class where we will likely do the “12 Days of Christmas” workout then head to Stones Pub or the Brewery afterwards to Be Merry! Hope you can join us!

Good Read: Always good reads or re-reads. http://www.precisionnutrition.com/are-you-overtraining


Monday 11/28

Performance & General Fitness
4-5 Rounds for Quality  (20 Mins)
Back/Front or OH Squat 6-8 Reps
Ring Dips  6-8 Reps
Single Arm Ring Rows 6-8 Reps

Want More?
5 Min AMRAP   1-? Ladder
Single KB Squat Clean  (AKA No OH Headcutter)
Burpee Pull-ups
RX= 70/53# KB & Highest bar you can jump to.

Notes: Focus on challenging resistance for the given rep scheme.  Rest as needed to keeps movements clean. on Pt 2. Work through it briskly. See how far you can make it in 5 Mins.

Tuesday 11/29 

Performance & General Fitness
Teams of 2 –  6 Rounds (alternate each exercise with your partner)
20 KB Swings
200m Row
20 Slamballs
30/20 Cal AD
200 M Ski

Want More?
3-5 Rounds Alternating with a Partner
Sandbag Drag Down
Sandbag Squat and Toss back

Notes: Partner interval effort where you alternate each exercise. When it’s your turn to go try to get though the objective as fast as possible. Remember that article on Sprinting from last week!

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

Wednesday 11/30

AMRAP 20 Mins
Kettlebell Snatch 53/35#
*Every time you drop the bell or switch arms you must do both
10 KB Pass though Lunges (with the bell you chose)
10 Push-ups

General Fitness
AMRAP 20 Mins for Quality
DB Snatches (floor to OH)
*Every time you drop the bell or switch arms you must do Pick ONE of the following Penalties
10 Lunges
10 Push-ups
10 Calorie Row

Want More?
3 Rounds
5 Inchworm to Down Dog to Up Dog to Childs Pose (inchworm back)
1 Length Spiderman Stretch w twist to front leg

Notes: Looks interesting! 

Thursday 12/1

“CFCA Total”

1 RM Turkish Get Up (must be done on both sides with  barbell..use spotters)
1 RM Clean & Jerk
1 RM weighted Pull-up 

General Fitness
If your not interested in working toward a 1RM please do the following with challenging weight with clean form.
1 TGU Per Side (slow and steady)
3 Mins off
3-5 Clean & Jerks or G2O Sandbag/ Dumbbells/ Kettlebells
3 Mins off
EOM 12
2-3 Weighted pull-ups> Pull-ups or 1-2 PU Negatives

Want More?
Unlikely there will be any time left.

Notes: Benchmark Day! Your CFCA total is the sum of your 1 RM TGU, Clean & Jerk & Weighted Pull-up. Generally we give about 20 Mins on the TGU, 15 on the Clean and Jerk and 5-10 on the Pull-up. Please use a spotter if you are doing barbell TGU’s and get in a rotation of alternating efforts with them to allow recovery.

Friday 12/2 

Performance & General Fitness
6 Rounds Partner Relay Course
10 Wallballs
1 Hell Track Rep (1st Pole, 2nd Pole, 3rd Pole, Ski)
5/10 Cal Ski
Tire Jumps Line-up
10/15 Cal Airdyne

Want More?
I can’t imagine you would.

Notes: Always a fun way to do longer format intervals. Once you complete the Airdyne, tag out your partner who is waiting in the athlete coral. 1 round = both teammates through the course.

Saturday 12/3

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 12/4

9AM Class
Complex for Max Load in 25 minutes of
8 Deadlifts
6  Front Squats (Clean from Hang after 8th DL)
4 Shoulder to Overhead
*Must not drop the bar through the duration of the complex for it to count


Every 3 Mins for 24 Mins (8 Rounds @ static weight)
8 Deadlifts touch and go
6  Front Squats
4 Shoulder to Overhead
RX= 135/85# BB or 2@ 53/35# KB’s


5 Rounds – Air dyne, Ski or Row (players choice)
30 Seconds Hard
2 Mins Easy Recovery Pace

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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