Week of 12/5 – 12/11

Noon Class had 17 go through last Fridays interval course. Fun having so many in class on a day like that!

Gym News: Our gym Newsletter went out last week. In case you missed it please read up as there are some schedule tweaks that are in the works for Jan 1st. http://us2.campaign-archive1.com/?u=6a77f742d0be0901cf6741282&id=64e6009baa&e=%5BUNIQID

Just to give you a heads up again we will be having a little informal CFCA Holiday night out on next 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 the Brewery afterwards to Be Merry! Hope you can join us!

And Further down the line there will be a food tasting after Saturday Team WOD on 12/17 with the ladies of The Chicken or The Eggplant. If you are interested in getting some clean weekly meals delivered to CFCA come down and taste test!

Good Listen: http://fslmodern.com/2016/10/07/exercise-jason-seib-episode-031/

Monday 12/5 

WU/Skill: 10 Mins Practice  Bottoms Up Swing Clean KB Thruster
5 Per side before moving to next weight.
Alternate sides each rep when it gets heavy
*These are tricky and challenging but fun to try. Lets spend 10 mins seeing what you can balance from a clean and then thruster!

7 Rounds
10 Box Jump Overs 20in
20 Cal Row
30 Double Unders
Rest 1 Min

General Fitness
10 Box Jump Overs or Box Jumps
20 Cal Ski/Row or Dyne
3 Shuttle Runs
Rest 1 Min

Want More?
Groups of 3 – 10 Min Heavy Seated Rope Pull
Reel it in and walk it back to your partner

Notes: Fun Cardio interval day. Try to keep rounds similar in output!

Tuesday 12/6 

Movement Review
1-7 PVC or Empty Bar
Hang Power Snatch
PVC Dislocate Lunge

Hill Loop
1 Round
10 Hang Power Snatches
10 Burpee pull-ups
Flat Loop
2 Rounds
8 Hang Power Snatches
8 Burpee Pull-ups
400 M Run
3 Rounds
6 Hang Power Snatches
6 Burpee Pull-ups
RX: 95/65#

General Fitness
20 Mins for Quality with a Partner
P1: Paces with a 400M Run or Row
P2: AMRAP 6 Hang Power Snatches or 12 Russian Swings
6 Burpee Pull-ups or 6 Plate Burpees

Want More?

Notes: Doozy! 

6:00-8:30PM  Community Bouldering/ Obstacle Course/ Open Gym.  Come Down and Climb! or Learn!

Wednesday 12/7

WU/ Skill
Dynamic Drills

Choose your own Adventure! 1-? Ladder for 20 mins for Quality
Pick 1 Weightlifting Movement
Pick 1 Gymnastic  Movement

General Fitness
Option for a repeating ladder 1-6
Option to throw in a Cardiovascular Element
Cals or Double Unders x 5 (5,10,15, 20, 25 etc)

Want More?
10 Min Airdyne Relay 30 Second Intervals  Teams of 4-5

Notes: Pick movements that you are working on and talk to the coaches about appropriate loading. Good rule of thumb is that if you pick a lower body lift then pick an upper body gymnastic movement (for example front squats and pull-ups or vice versa).  Work through at your own pace. If you pick heavier/harder elements rest as needed to keep movements crisp. NO SLOP for Speed

Thursday 12/8

5 Min MedBall Toss
5 Min Rope Climb Practice

Performance & General Fitness
4 Rounds with a Partner
20 Tire Flips – Pacer: 10 Sit-ups
6 Rope Climbs – Pacer: 3-5 Scotty Bobs
25 Plate>Standard Burpees – Pacer: 2 Sandbag Get-ups

Want More?
3 Yoga Flows (Inchworm > Up Dog > Down Dog > Forward Fold)
3 Spiderman Holds Per Side
Hold for 3 breaths each position

Work through it with a partner…brisk but sustainable pace 70-80% Max effort. Just keep moving.

Friday 12/9 


“50-50-50” – For Time
50 Cal Row
50 KB Headcutters 53/35#
50 Cal Ski

General Fitness
Option to MOD weight and Reps to 30-30-30

Want More?
3-5 Rounds NFT
10 Plank-ups
1 Max Hold Ring Support/ Tuck/ L

Notes: Benchmark Day!  Pacing may be appropriate.

Saturday 12/10

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 Strength 12/11

9AM Class
5 Rounds NFT  (25 Mins)
5 Deadlifts
Max Strict Pull-ups (weighted optional)
Max KB Seesaw Press


Every Other Min for 10 mins
1 Lap Sled Push

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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