Week of 8/14 – 8/20

This is inspiring! Victor trying wake surfing for the first time at age 62! So awesome to see our members making progression both in and out of the gym at an age when the majority of people likely would just write it off that they are too old, out of shape etc.. to even try. Victor’s having a great year after also completing his 6 year project of building his own airplane. He’s on a roll. Nice job Victor!

SAVE THE DATE: CFCA HARBOR CRUISE Friday 9/15 7PM-10PM
We’re going on a BOAT! CFCA-er Mike Mann and his top notch crew on the Lady Sea will be taking us on a cruise in Gloucester Harbor on Friday night September 15th. Line up a sitter if you have kids and mark your calendar. The cost will be $5 to get on the boat which covers the tip for the crew and we’ll collect at the dock before we depart. Plan to meet up on the left side of the Cape Ann Marina parking lot by 6:45pm that night. Don’t be late or you’ll be doing your 30 burpees on the dock while we sail away into the sunset. Feel free to invite your significant other or bestie along for the ride if that floats your boat. Other important information: CASH BAR!!!! This event is also 18+.  This is our one big summer social event so the more CFCA faces the better! It’s always a good time seeing gym members socialize outside of CFCA! Facebook event link here.

Tuesday 5:30PM Kettlebell Class: We have been running a kettlebell class on Tuesday nights at 5:30PM for the last few months. This session remains relatively the same week to week to allow for progression and will be generally a 30-40 min interval workout focusing on full body & single side kettle bell movements. $10 drop in fee for non members but the first class is free, So come check it out!

Thursday 6PM Grinder or Sport Night? Thursday 6PM Summer Classes alternate between the grinder (longer 40-50 mins  partner/team workout) or “sport” night if the weather cooperates. (soccer, paddling, ultimate frisbee etc) Both usually end at Stones pub for dinner. This we will likely be outside for soccer if the weather allows.

Friday Morning Trail Runs & Quarry Swim: Remember when the weather allows (not raining) we are doing a weekly trail run in Dogtown at 6AM on Friday Mornings. We meet at on the road outside 36 Curtis St. in Rockport. The pace of the run is conversational and we generally do between 3-4 miles finishing with a swim at the quarry and are back to the cars around 7-7:15. Come Join us. It’s a great way to start a Friday!

Sunday Open Gyms: Sunday 10-11:30 Open Gyms will be weather dependent (i.e if it’s nice out we will not run it)….BUT feel free to come in and do open gym activities while the Sunday 9AM class is running (provided you are not interfering). Thanks for understanding and remember to prioritize that OTG activity as much as you can while you can. Get out there and explore beautiful Cape Ann.


Monday 8/14

Performance
5 Rounds
5 Push Jerks
5 Dead Hang Pull-Ups
5 Front Squats
10 Push-ups
5 Power Cleans
15 Sit-Ups
RX= 135/85#

Fitness
AMRAP 25 Mins
5 Heavy Renegade Man Makers
5 Strict Pull-Ups > Ring Rows
5 Heavy Renegade Man Makers
10 Push-ups > Banded Push-ups
5 Heavy Renegade Man Makers
15 Sit-Ups

Make the weights on the heavier side for your current ability. If 135/85# is too light? Add more. Likewise scale it back if needed but keep it challenging for the 5 reps. 


Tuesday 8/15

Performance & Fitness
Teams of 2:  6 Rounds or 35 Mins
20 Wallballs (20/14# 10/9ft)
200 Meter Run

20 Russian Swings (53/35#)
200 Meter Row

20 Slamballs (30/20#)
200 Meter Ski

The first partner completes the Wallball/ Run, and then tags the second partner to do the KB Swings/Row then first partner is onto the Slamball/Ski etc. Push the intensity when it’s your turn to work. MOD with the intention of being able to do the 20 reps unbroken but challenging at the same time.

5:30PM Kettlebell Class
6:30PM Community Bouldering/Open Gym
Come Down and Climb! or Learn!


Wednesday 8/16

Performance
Every Min On the Min for 15 Mins
2-3 Hang Squat Snatches

Fitness
Every Min On the Min for 15 Mins
3-5 Hang Power Snatches

then
With a Partner Complete
40 Sandbag Ground to Overhead
50 Push-ups
60 Cal Row/ Ski
50 Push-ups
40 Sandbag ground to Overhead
*Complete it chipper style but partition work for each element as you wish as a team.

Work on some snatch skill development in Pt. 1. Ascend in weight till it’s challenging but you are able to maintain clean movement patterns.  Pt.2 just grind through alternating efforts with a partner till the objective is reached. Good Times!


Thursday 8/17

Performance & Fitness
20 Mins For Quality (4-6 Rounds)
1 Set of DH Pull-ups (weighted if Possible) or Hard Ring Rows
1 Set of Ring Dips or Ring Support Hold
1 Lap Sled Push (AHAP) that still allows forward progress!

then

Partner Hell Track – 10 Mins
Old school Helltrack 1st, 2nd, 3rd, 2nd, 1st pole = 1 Rep

On Pt. 1 get a solid set of pull-ups and dips (5- 8 Reps to Failure) then transition fairly quickly to the sled push. Take a few mins after the push to recover before the next PU/Dips set. 3-4 Mins Per round. Old school Helltrack 1st, 2nd, 3rd, 2nd, 1st pole = 1 Rep

 


Friday 8/18

Performance & Fitness
Teams of 3 – 1 Works/1 Rests/1 Paces

0-10 Mins:
Max Single Side DB Squat Clean Thrusters (Alternate Sides every rep)
Pacer: 20/15 Cal Ski

10-20 Mins:
Max DB Snatch (Alternate Sides every rep)
Pacer: 20/15 Cal Row

20-30 Mins:
Max Burpee Pull-ups or Burpees
Pacer: 200M Run

Bonus Round
AMRAP 10 Mins:
Max Sandbag Drags
1 Partner Rests/ 1 Holds Plank


Saturday 8/19

Coaches Choice

Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally. Help us grow the best most supportive community on Cape Ann!


Sunday 8/20

Teams of 2: Complete
100 Plate Burpees
100 Cal Ski
100 Plate OH Lunges
100 Calorie Row
100 Plate Sit-ups
100 Cal AD

Chipper Style partitioning reps as needed to complete. Pick a plate that is challenging for you.


Movement WOD for the Week

30-60  Mins @60% (Conversational Pace)
1000M Row or Flat loop Run
5 Strict Pull-ups or Ring Rows
10 Push-ups
15 Air Squats

Remember: This workout is designed to be an active recovery day. If you’re not feeling your best or have residual soreness from a previous workout…this is a great option to get the blood flowing and maintain a positive attendance routine.  The Movement WOD is meant be completed at a moderate (conversational) pace and is open to interpretation with movement selection.

OR Suggested Easy Recovery Day?  Do something active for 30-60-90 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 sessions per week can really enhance your cardiovascular base which will help with performance & recovery.

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