Week of 9/4 – 9/10

Christina & Jeff keep all eyes on the clock during the tuck hold.

50,000 Double Unders in September! We just started a collective gym wide challenge to complete 50,000 Double Unders by the end of September! Can we do it?????  Karen made one of those Big funny fundraising style thermometers that will show our progress from week to week. Do you have double unders yet? Aren’t you sick of dynamic step ups? Let’s make an effort to work on this skill for the next month in hopes of reaching our goal. The one caveat….DU’s done in a workout do not count towards the total….So they must be done pre/post class. According to my Math we must average about 1666 per day. There will be a weekly tally on the chalkboard so write your name on and update it throughout the week. Lets do this!   https://www.youtube.com/watch?v=_7cpagB7WUg

September Schedule Tweaks:  Because our CFCA Kids classes will be ending at 4:15PM we are going to push back the start of the afternoon classes to 4:30PM and go back to running classes on the hour for the afternoon 4:30/5:30/6:30 PM. We also are going to shift our Climbing night from Tuesday to Wednesday.  This change will go into effect Monday, September 11th and we will give you plenty of heads up between now and then.

September is BUDDY MONTH!… meaning you can bring friends to 2 CFCA classes on the house so they can get an idea of what we do. If they decide to join they get $50 off the first month membership dues and you get $50 in CFCA cash to use toward membership fees, protein, merch, private sessions etc. You can bring as many friends as you like over the course of the month.

CFCA Kids!
  Some of you may not know that Coach Kara & Coach Jaime completed the Crossfit Kid’s Certification in July which allows CFCA to have a legitimate Crossfit Kids  program.  If you have a child that may be interested in the fall program you can find all the links to registration here. https://crossfitcapeann.com/cfca-kids/. We are planning to offer classes for ages 7-13 now and more ages to come in the future. We’re really excited to get this going!

Mom Strong: Also in development for September is a “Mom Strong” class. Mom Strong will be a strength and conditioning class designed specifically for postpartum moms to help gain or maintain strength and health after childbirth. The goal is to create a space to sweat in a supportive and fun environment with skilled instructors who can modify any movement to match where you currently are. Workouts will be designed as intervals or circuits to make it a baby friendly class. No CrossFit experience will be necessary to join. Classes are going to be Mon/Wed from 10am-11am. Stay Tuned!

Tuesday 5:30PM Kettlebell Class: This is getting to be somewhat old news but 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 is generally a 30-40 minute workout focusing on full body kettle bell movements. $10 drop in fee for non members but the first class is free. 

The reschedule date is officially set so 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. 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! Facebook event link here.

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. 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 7-7:15am. Join us. It’s a great way to start a Friday!

Sunday Open Gyms: Our Sunday 10-11AM Open Gym is still on hold but will likely start to be more weather dependent (i.e if it’s nice out we will not run it). That being said, feel free to come in and do open gym activities while the Sunday 9AM class is running (provided you are not interfering and get the coach ok). 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. Once we get deeper into the Fall the open gym time will be more regularly scheduled.

Good Read: https://www.outsideonline.com/2237966/virtue-short-rides  Although the subject is different..I see many parallels to the workout culture that has spawned from the “go hard or go home” mentality. Sometimes it’s just nice to move and enjoy activities without feeling the expectation that it must be punishing to have any effect. Remember “long term consistency will always trump short term term intensity” -Bruce Lee

Did you get a chance to read this? This should be required reading for all Crossfit Coaches and any members who are looking for longevity. Read the comments too. http://breakingmuscle.com/fitness/a-different-version-of-crossfit-how-i-made-my-training-sustainable-and-injury-free

Monday 9/4

Gym Closed for Labor Day! …..BUT we are planning to hit the beach in the evening to Surf and Socialize. Likely Good Harbor but check the FB Group for details and location.

Tuesday 9/5

Performance & Fitness
5 Round Circuit – 30 Seconds @each Station
1. Slamballs
2. Handstand or Ring Support or Plank Hold
3. Rest
4. Reverse Lunges
5. Wall Sit
6. Rest
7. Scotty Bobs (Push-up, Row R, Row L)
8. DB OH Hold
9. Rest


Solo Effort
Farmer Carry 300M (End of Building)
Rack Carry 200M (3rd TP)
OH Carry 100M (2nd TP)
Rest as needed

5:30-6:30PM: Kettlebell Class
6:30-8:30PM Climbing…Come Down and Climb! or Learn!

Wednesday 9/6

Performance & Fitness
20 Mins for Quality/Skill Development
Evens: 3-5 Clean & Split Jerks (Treat all as Singles)
Odds: Rest

Use the first 10 mins to Ascend in weight.
The last 8 mins should be as heavy as safely possible to sustain the 3 per min.

Teams of 2 –Ascending Run Relay  (15 Min Cap)
Option to Airdyne (Cals 10/20/30/40/50/40/30/20/10)

Both Partners do ALL intervals.

Work on some Skill/Strength Development with the clean & split jerks then move as fast as possible though the Run alternating with your partner. 

Thursday 9/7

Performance &  Fitness
Deck of Cards
Spades: KB Russian Swings
Diamonds: Sit-ups
Clubs: Burpees or NPU Burpees
Hearts: Wallballs
*Aces: 1 Lap Sandbag Drag

Good Fun! The objective will be to get through a full deck of cards. Face cards all = 10 Reps. MOD Elements to keep moving for a sustained period of time.  

Friday 9/8

Performance & Fitness
30 Mins – Teams of 3:
P1: Working on Reps
P2 Pacer: Big Loop Sled Drag (interior)
P3: Resting

Min 0-10: Max DH Pull/ Chin-ups/ Ring Rows
Min 10-20: Max Ring Dips/ Ring Push-ups
Min 20-30: Sandbag Ground to OH

Grind through with your team! MOD Movements to challenge your current ability. 

Saturday 9/9

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!

Tis the Season!
Teams of 3 – Hypothetical “Conservative” trip to Russell’s Orchard.
You and 2 friends decided to “indulge” and split 2 Cider Donuts three ways.

You have 25 mins as a team of 3 to work off the 450 total calories of the 2 donuts.
P1: Ring Plank Hold
P2: Row/Ski (15/20 Cal Intervals)
P3: Rest

*However may Cals shy of the 450 you are at 20 mins….your team must do 1 plate burpee for each.

Sunday Strength 9/10

10-1 Barbell Complex For Quality – “Not For Time”
Hang Power Cleans
Front Squats
Shoulder to OH
Bent Rows
DH Pull-ups @BW
 95-135# Ladies: 65-95#

Ascending 1-2-3-4-???     30 Min Cap.
Option to use Barbell, Sandbags or Single/Double KB/DB’s. Banded Pull-ups if needed.

This is “For Quality” so pay attention to moving well under load and don’t worry about the clock. We’re asking A lot of reps here so just go through at your own pace. We would rather have it be heavier/challenging and you fail to complete 10-1 then the opposite. We fully expect you to put the bar down often to recover. 

Outside the Gym Recovery Day?  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 aka “Zone 1”. If you have a heart rate monitor keep the beats right under 180 minus your age. (easier than you think!)  A few of these 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.

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