Week of 5/22 – 5/28

Awesome pic that at this point is a re-run for those on Facebook. BUT It makes us so proud to have such an awesome and supportive community! Beyond that it makes us happy to have such support from our coaches. I wanted to give them a big shout out here to say THANK YOU!  From help with programming, to coming up with ideas like BINGO! to helping us spread the word on social media to organizing and running sport nights. We all are very lucky. Karen and I have a bit going on right now with moving into a new house (that needed a bunch of work done) as well as trying to get our old house prepped for sale (again that needed a bunch of work done)…all with a 3 year old and twin 1 year old boys. OH and did you know we are having ANOTHER BOY! Due in late November. Seriously! We are pretty much running around like chickens with our heads cut off but thanks to our coaches CFCA keeps rolling without a hitch.

Gym News: Saturdays workout will be “Murph” in honor of Memorial Day.  There will be plenty of options for scaling the workload & Movements (mini-murph, teams etc) so that everyone can take part. Gym will open at 8:30am and we will likely start around 9AM. A light cookout post WOD with a few libations to boot.  To learn more about who this HERO WOD honors read the link.  http://en.wikipedia.org/wiki/Michael_P._Murphy. 

Monday 5/22

15 min to work up to a 1RM Snatch or a 5RM Hang Snatch

General Fitness
15 min Density Set
Heavy Goblet or Double KB front Squat
Single Side Snatch (R/L)
Single Side Bent over row (R/L)


Big Boy Hell Track with a Partner (alternate after each)
(1st TP, 2nd TP, 3rd TP, end of street, 3rd TP, 2nd TP, 1st TP)
if weather is an issues (100M, 200M, 300M,  400M, 300M, 200M, 100M) Row or Ski)

On Big Boy Hell Track, both partners will do all the intervals.

Tuesday 5/23

“Filthy Fifty”
50 Box Jumps 24/20in
50 Jumping Pull-ups
50 Kettlebell swings 35/26#
50 Walking Lunge
50 Knees to Elbows
50 Push press 45/25#
50 Back extensions 25/10#
50 Wall ball 20/14# 10/9ft
50 Burpees
50 Double unders
30 Min Cap.

General Fitness
AMRAP 30 Mins For Quality
30 DB or BW Step ups
30 Strict Pull-ups or  Ring Rows
30 Kettlebell Swings
30 Walking Lunge (DB’s Optional)
30 Situps
30 DB Push Press
30 DB Good Mornings
30 Wall Ball
30 Burpees
30 Double/Single Unders

Always a favorite. If you have the RX movements dialed…go for it. If you prefer to grind through and tweak elements to your specific goals then go general fitness.

Wednesday 5/24

Performance & General Fitness
Teams of 3 / 3 Rounds or 35 Mins

P1: Max Sandbag Drag
P2: 2 Big Loops Farmer Carry 70/53#
P3: Rest

P1: Max Sandbag Shoulder to Squat (Alternating Sides)
P2: 2 Big Loops Rack Carry 53/35#
P3: Rest

P1: Max Sandbag Standing Keg Lift (Alternate Sides every 5 Reps)
P2: 2 Big Loops Overhead Carry 44/26#
P3: Rest

Giddy up with some partners and git-r-done. Mod carries as needed

Thursday 5/25

Performance & General Fitness
50/20 Goat Day (Exercise Weakness A & Exercise Weakness B)

You will spend 20 Mins working up to 50+ reps of each exercise weaknesses of your choosing.  You will match the reps of each exercise meaning if you do 5 reps of exercise A then you have to do 5 reps of exercise B before moving on.  Attention should be paid to getting 50+ Perfect Reps not 50 as fast as possible. Keep track of weights and MOD’s so you can retest against it. This isn’t a CFCA benchmark but it is highly trackable to see progression in strength/ strength endurance and that is really motivating. If you choose a Skill exercise like Double Unders…potentially multiply the reps x 2-3 from what you did on the other exercise. It would be advised to pair a lower and upper body movement. Ask coaches for ideas.


AMRAP 10 Mins (Alternate efforts with a Partner)
1 Length Sled Push


10 Mins Renegade ManMaker Challenge @50/35% Bodyweight.
It’s a BINGO Square!

Work on some skill/strength in part 1 then partner with someone doing comparable weight on the sled. Alternate each length so the resting partner will follow the working partner to the other side of the gym and take over.

Friday 5/26

50 DUs
50 Cal Row/Ski
50 Sit-ups
1 Min Rest

40 DUs
40 Cal Row/Ski
40 Sit-ups
1 Min Rest

30 DU’s
30 Cal Row/Ski
30 Sit-ups
1 Min Rest

20 DU’s
20 Cal Row/Ski
20 Sit-ups
1 Min Rest

10 DU’s
10 Cal Row/Ski
10 Situps

General Fitness
AMRAP 30 Mins
30 Double Unders > Dynamic Step-ups
30 Cal Airdyne or 300M Run (end of Building)
30 Sit-ups
1 Min Rest

Both options look great. If you can do DU’s well go for performance and put your all into each interval.

Saturday 5/27

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Operation Red Wings in Afghanistan June 28th, 2005.

Modified Solo Option (Modified)
Mini “Murph”
Hill Loop or 1000m Row
50 Pull-ups or Ring Rows
100 Push-ups
150 Squats
Hill Loop or 1000m Row

Modified Partner Chipper Option
1 Mile Run as a team
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run as a team

Modify movements if needed to keep moving. If you are going solo, partition the pullups, pushups, and squats as you wish ( generally 5 Pull-ups, 10 Push-ups, 15 Squats x 20 Rounds). 60 min cap.

Sunday 5/28

Performance &  General Fitness
3-6-9-12- etc..
Row Cals

5 Min Rest

3-6-9-12- etc..
Box Jump Overs 20in
Ski Cals

5 Min Rest

3-6-9-12- etc..
Russian Swings 70/53#
Air Dyne Cals

Looks like a fun little workout for those that cannot make Murph.

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