Week of 12/12 – 12/18

Back in the day on Parker Street!

Gym News:  This THURSDAY 7:30ish PM we will be having a little informal CFCA Holiday night out. The idea is to come to the 6:30 grinder class where we will do the “12 Days of Christmas” workout then head to the Brewery afterwards to Be Merry! Hope you can join us!

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

Holiday Schedule
Please make a note! Sunday classes are cancelled on Christmas and New Years Day.

  • Saturday 12/24: 9AM Team 
  • Sunday 12/25: Gym Closed
  • Monday 12/26: 8:30AM/5:30PM Only
  • Tuesday 12/27: Back to Reg Schedule
  • Saturday 12/31: 9AM Team
  • Sunday 1/01: Closed

Good Read: http://breakingmuscle.com/learn/6-practical-tips-for-prioritizing-quality-in-crossfit

Monday 12/12 

10 Mins
400m Row
5 InchWorm Out to Up Dogs & Back
5 Squat Jumps
1 Spiderman Stretch (per side)

“Fight Gone Bad” 3 Rounds: 1 minute of Max Reps @ each station

  • Wall-ball 20/14# 10ft/9ft
  • Sumo Deadlift High-Pull 75/55#
  • Box Jump (20 in)
  • Push Press 75/55#
  • Row (Calories)
  • Rest 1 Minute

General Fitness
“Fight Gone Bell” 3 Rounds: 1 Minute @ each station

  • Snatch > Single Arm Swing (R/L) > 2 Hand Swing
  • Single Bell Squat Clean or Goblet Squat
  • Push Press (R/L)
  • Goblet Step-Up
  • Ski for Cals

On the single side work… Switch sides at 30 Seconds in the min. Please pick 1 bell for all movements unless an injury inhibits that.
MOD 30 Seconds on 30 Seconds Off

Notes: Benchmark Day!  In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. We will run two heats so that you can have a partner to count reps for you!

Tuesday 12/13 

5 min Dynamic Drills
Deadlift w/ Light Bar
Power Clean w/ Light Bar
Front Squat w/  Light Bar
5 Second Spiderman Stretch ( per side)

20 mins to work up to a Heavy Set of 5 Hang Squat Cleans
Between each PC set do a set of Spiderman Push-ups  and 1 Heavy Seated Rope Pull

General Fitness
20 Mins For Quality  (4-5 Rounds)
1 Set of 5 Hang Power Cleans (Ascending #)
1 Set of Push-ups
1 Set of Heavy Seated Rope Pull

Want More?
6 Min Ski – Teams of 4
Ski for Max Calories
Pacer= 4 Shuttle Runs
Rotation is Ski/Pace/Rest/Rest

Notes: Work up to 5RM Hang Squat or Hang Power Clean. Rest as needed to keep movements crisp and clean. 

6:00-8:30PM  Community Climbing / Open Gym.  Come Down and Climb!

Wednesday 12/14

WU/ Skill
10 Mins Casual Pace
200m Run/Row/Ski
10 KB Swings
10 Ring Rows
1 Length Bear Crawl

Performance & General Fitness
1 Min on/ 1 Min off x 4
10 Wallballs then Double Under or Ski the remainder of the min for Reps/ Cals

2 Mins Rest

1 Min on/ 1 Min off x 4
10 Slamballs then Strapless Row the remainder of the min for Cals

2 Mins Rest

1 Min on/ 1 Min off x 4
10 Russian Swings  then Ride the remainder of the min for Cals

Want More?
3-5 x Max Distance Plate Pinch (45/25#) or Farmer Carry Walk. (Gas Cans)
Take 1 Min Rest between efforts

Notes: Interval Day. Post Cals or Reps to the grid. Try to keep it within range of previous effort.

Thursday 12/15

5 Rounds
1 Min Med Ball Toss (rotate between OH/WB/Underhand each throw)
1 Min Row, Ski or Ride

Performance & General Fitness
“12 Days of Christmas”  – Just like the song, perform 1 rep, then 2 reps & 1 rep, then 3 reps, 2 reps & 1 rep until you complete the 12 movements.
1 HSPU or Wall Walk or 30 Second Plank Hold
2 Goblet Squats
3 Scotty Bobs (Push-up, Row R, Row L variation)
4 Single arm KB Swings or Snatches
5 Burpees Box Jump overs
6 Sit-ups
7 KB Push Press (per side)
8 Burpee Pull-ups
9  Push Ups
10 Cal Row
11 Cal Airdyne
12 Cal Ski

Notes: Work through it at your own pace. Want to make it harder use a 70/53#. Lets have some fun then head to the brewery!

Friday 12/16 


Performance & General Fitness
20 Mins for Quality of (make it HARD for your current fitness level)
5 Renegade Man Makers (AHASP)
5 Strict Chin-ups or Hard Ring Rows

Goal= 50 Clean RGMM Reps If you hit 50 Bump up to the next size DB and continue. 

Want More?
Double Hill Loop for time or as cool down

Notes:  Focus on Quality movement that is challenging for you.

Saturday 12/17

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 12/18

9AM Class
4 Rounds Single Side KB Complex
10 KB  Snatches or Single arm Swings
10 Cleans
10 Front Squats
10 Push Press
10 Bent Rows
Rest and Repeat on the other side

1 Round = Both R/L

Want More?
10 mins  Alternating with Partner
Burpee Broad Jump Down
Sandbag Drag Back or Vice Versa

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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