Week of 2/13 – 2/19

I was inspired to write this after seeing that Mark Horgan PR’ed his Crossfit Total at 795#. For those that don’t know the Crossfit Total is the sum of a 1 Rep Max in the Back Squat, the Strict Press and the Deadlift. So in Mark’s case he has a deadlift of 370#, a back squat 285# and a press of 140#.  of That’s a great total for someone Mark’s size which means his relative strength (or strength in relation to his bodyweight) is really great. And it really is that relative strength that we are always trying to increase as that number is often most associated with overall fitness. Often times when you lift weights, you get stronger but you also get heavier which can offset this pound for pound ratio in negative way. Below are some basic goals for relative strength and conditioning. Are you going to the Crossfit Games if you can say yes to all those….No…BUT you will be pretty fit and capable in a general sense. So see how many of those you can already do and try to fill in the gaps on the ones you cannot. If there is a huge discrepancy between your relative strength and your conditioning…you might think about setting goals to improve the weaker of the two to become more well rounded.

Deadlift: 2/1.5x BW
Back Squat: 1.5/1x BW
Press: .08/0.6x BW
Power Clean: 1/0.8x BW
TGU: 0.5/0.4 x BW
Weighted Pull Ups: 0.5/0.3x BW
Max Rep Strict Pull-ups: 15/8 Reps

500M Row: Under 1:35/1:50
2000M Row: Under  7:30/ 8:45
5000M Row: Under 19:00/22:30

Gym News: CFCA Bowling night is booked for this Friday 2/17 7-9PM! We’ve booked the back room just for our CFCA crew (and friends) have unlimited strings for the 2 hours we have the room for. It’s going to be around $20 per person (less if more people come) which includes shoe rental. There will be a cash bar and snack bar that you can utilize all you’d like! We even have a waitress at our disposal as well!  We are going to have an informal group comp where each lane will compete against the others for the highest total of the four players. Should be a fun time!

Monday 2/13

50/20 Front Squat/ Scotty Bob’s

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. You will match the squat reps with scotty bob reps. Meaning if you do 5 squats you have to do 5 scotty bobs before moving on. 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 Double KB’s

General Fitness
AMRAP 20 Mins For Quality
10 Goblet Squats (AHASP)
5 Scotty Bob’s (AHASP)
200 M Row

Movement WOD
30 Mins @60%
Row 2 Mins
Airdyne 2 Mins
Sun Salutation  2 Mins

Tuesday 2/14

Teams of 2 – 10 Rounds or 30 Mins
15 Cal Row
15 Cal Ski
15 WallBall 20/14# 10/9FT
15 Slamballs 30/20#
15 Russian Swings 70/53#

General Fitness: 30 Min Cap & Mod Movements to weights that allow unbroken Reps.

Movement WOD
30-40 Mins
3 Min Airdyne
3 Rounds
3 Brace Squats w/MedBall
3 Inchworm to Push-up
Spiderman Stretch
Pigeon Stretch

Wednesday 2/15

12 Mins to Work up to a Heavy Set of 5 Weighted Chin-ups
Repeat for 2 more sets resting as needed between the sets


Teams of 2: 15 Mins
P1: Max Burpee Pull-ups (bar 6 inches above reach)
P2: 1 Lap Sled Drag (Pacer) 180/135#

General Fitness
Even Mins for 12 Mins
Pick 1 From the Menu that best corresponds with your current ability

  • 5-8  Reps Weighted Chin-ups
  • Max Reps at BW (3-8 Rep Range)
  • 2-3 Chin-up Negatives
  • 5-8  Reps Ring Rows or  Banded


Teams of 2-3…. 15 Mins
P1:Max Burpee Pull-ups/ SandBag  Burpees or Standard Burpees
P2:1 Lap Sled Drag (Pacer)
P3: Rest

Movement WOD
30 Mins
3 Min Row/Dyne
3 Rounds
3 Inchworm to Push-up
Squat to Stand (3 Sec Hold up/Down)
1 Spiderman Stretch R/L

Thursday 2/16

Performance & General Fitness:
Teams of 3 – 10K Row For Time: Teams must switch every 200-300 Meters

Coordinate with your classmates ahead of time: Teams must be mixed in gender….Winning team gets their picture on the next weeks blog post, bragging rights and a free vita coco to share…. so stakes is HIGH! 

Movement WOD
30 Mins of Sun Salutations w/ Spiderman
3 Breath Pause at each Position

Friday 2/17

CFCA Bowling tonight at Cape Ann Lanes 7-9PM

20 min AMRAP:
10 Push Press (115/75#)
10 KB Swings (53/35#)
10 Box jumps (24/20″)

In Honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

General Fitness
“Strict Jack”
20 min AMRAP:
10 DB Deadlifts (to mid shin)
10 DB Strict Press
10 DB Step Ups (Farmer Carry Position)
Rest as needed between sets to keep movements clean

Movement WOD
30-40 Mins
3 Min Airdyne
2 Light Turkish Get-ups (per side)

Saturday 2/18

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

Coaches Choice!

Sunday 2/19

12 Mins to work up to a Heavy Set of 3 Bench Press


Russian Swings 70/53#

Rest 5 Mins

Sandbag Ground to OH

General Fitness
Even Mins for 12 Mins Max Rep KB/DB Bench Press

AMRAP 5 Mins
10 Russian Swings
10 Cal Ski

5 Mins Off

AMRAP 5 Mins
10 Sandbag G2O
10 Cal Row

Movement WOD
Pick 1 from the week.

10-11AM Open Gym  This is a great time to work on skills you have an interest in but don’t feel like you have the chance to work on during class time. A great format would be 1 min on / 1 min off for 20-30 mins of quality Reps. Skill work should not be rushed when you are trying to dial in technique on say rope climbs.


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