Week of 1/9 – 1/15

Babson Boulder Trail in Dogtown would be a magical place to explore today.  Photo by Monica Banks.

Gym News:  We have added the “Movement WOD’ to the daily programming in an attempt to give an additional option. This workout is basically an extension of our daily warm-up to be completed at a moderate place.  For new members who may be intimidated or too de-conditioned for higher intensity work, this workout allows them to build capacity through a mix of moderate cardiovascular exercises, bodyweight strength movements and mobility (stretching). This is also a great option as a recovery day for more advanced athletes. Anyway the option is there. If you are a hard charger pushing yourself 4/5/6 days a week, you might surprise yourself to see that you feel, perform and even LOOK better (if that is your main motivation) with an even balance of hard and easy days. http://www.8weeksout.com/2011/09/13/high-low-training-mma-fight-magazine/

If you need help with goals for 2017 just holler. I’m happy to meet and chat for about 10 mins to discuss goals and plans of attack. Also I have started doing more private training/consult sessions in the past few months and it has been great for re-connecting with members and fine tune to their specific goals. If you are interested in that contact us for scheduling. $30 for a 30 min session/ $60 for a 60 min Session.  jon@crossfitcapeann.com

Monday 1/9 

Performance & General Fitness 

“50/20” Squat/ Swing Clean Thrusters/ Strict Pull-ups
Compare to 12/22/16

You will spend 20 Mins working up to 50 reps of each exercise. Use a weight that is challenging for 5 reps on the Squat/Swing Clean Thrusters. You will match the thruster reps with pull/chin-up reps. Meaning if you do 5 squat clean thrusters you have to do 5 pull-ups before moving on. Pull-ups are at BW or banded if needed. If you get over 50 Reps before the 20 mins is up you will add weight for the next time this workout comes around again. Attention should be paid to getting 50 Perfect Reps not 50 as fast as possible.

Can use KB’s or MOD to Heavy Headcutter

Movement WOD
3 Rounds
10 Min Airdyne @ 60% (Conversational)
5 Inchworm to Updog to Childs Pose to Down Dog then Push Back to Forward Fold

Tuesday 1/10 

Performance & General Fitness
6 Rounds or 30 Min Partner Relay (both partners through = 1 Round)
10 Wallballs
3.5 Shuttle Runs (to Ski)
5/10 Cal Ski
Tire Course
10/15 Cal Row

Movement WOD
30 Mins @ 60% (Conversational)
5-10 KB Deadlifts
5-10 Push-ups
30-60 Sec Forearm Plank Hold
3 Min Row or Airdyne

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

Wednesday 1/11

Performance & General Fitness
“Deck of Cards”
Spades: Kettlebell Swings
Clubs: KB Bent Row (R/L)
Hearts:  Sit-ups
Diamonds: Plank Ups
Aces: 200m Run/Row or Ski

Movement WOD
3 Rounds @ 60% (Conversational)
2 Min Row
Walk 200M
2 Min Ski
Walk 200M
2 Min Dyne
Walk 200M

Thursday 1/12

Performance & General Fitness
4-5 Rounds for Quality  (20 Mins)
2-3 KB Turkish-Get-Ups Per Side
6-10 KB/DB Dead Snatches Per Side (alternating each rep)
Bottoms up KB Rack Hold (R/L)


AirDyne 30 Secs/ Rest 90 Seconds x 4

Movement WOD
30 Mins @ 60% (Conversational)
2 Min Row
3 Inchworm Out to Push Up to Push Back Forward Fold
3 Prying Goblet Squats (3 Rocks per Side)
30 Second Forearm Plank Hold

Friday 1/13 

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
*MOD Option 1 MU = 1 Strict Pull-up/ 1 Ring Dip

General Fitness
AMRAP 20 Mins
5 Muscle Ups > 5 Strict PU/5 Ring Dip > 5 Burpee Pull-ups
10 Goblet Squats
200m Run or Row

Movement WOD
30 mins @ 60% (Conversational Pace)
3 Min Row
3 Rounds of 3 Pull-ups or RR, 4 Plank Ups, 5 Prying Goblet Squats

Saturday 1/14

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally.

With a Partner
100 Cal Row/Ski
90 Box Jumps
80 Cal Row/Ski
70 Slamballs
60 Cal Row/Ski
50 Burpees
40 Cal Row/Ski
30 Tire Flips
20 Cal Row/Ski
10 Lap Single Side Farmer Carry

Sunday 1/15 

Bar/Bell Complex 1-7-1 @135/85# or 53/35# KB or 50/30# DB’s

  • Deadlift
  • Hang Clean
  • Front Squat
  • Shoulder to OH
  • Bent Row
  • Push-up

General Fitness: As heavy as safely possible to execute all movements well. NFT

Movement WOD
30 Mins @ 60% (Conversational)
10 KB Swings
10 Ring Rows
300M Row
5 Inchworm to Up Dogs to Forward Fold

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