Week of 9/18 – 9/24

Sara on the sled push section of Saturday’s transport circuit. Thanks to all who came out on the boat cruise Friday night. Good times!

September Schedule Tweaks: REMEMBER.…We have gone back to running classes on the hour 4:30/5:30/6:30 PM. AND…. we have shifted  the 8:30AM on Tuesday Morning to Thursday morning. All the available coaches have conflicts at the Tuesday 8:30 time Also Climbing night has also shifted from Tuesday to Wednesday at 6:30. Here is the full updated schedule. https://crossfitcapeann.com/class-schedule/

Waves this Week: CFCA Surfers, we should see some solid hurricane swell building throughout the week with favorable wind conditions forecast for Thurs through next Monday. http://magicseaweed.com/Cape-Ann-Surf-Report/370/ 

50,000 Double Unders in September! We are falling a bit behind on the gym wide challenge to complete 50,000 Double Unders by the end of September! Can we do it?????  Do you have double unders yet? Lets do this! We have two weeks to go. Giddy up.    https://www.youtube.com/watch?v=_7cpagB7WUg

Mom Strong Class is a GO!: Mom Strong is 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 are be designed as intervals or circuits to make it a baby friendly class. No CrossFit experience will be necessary to join. Classes are  Mon/Wed from 10am-11am for the next 5 weeks. If we get a critical mass of regulars then we will keep it running so if you know any new moms who would benefit please pass the word!   

Friday Morning Trail Runs & Quarry Swim: We are still 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 an optional 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 Reads 
Hiking: the most underrated endurance workout.  https://www.outsideonline.com/2238741/most-underrated-endurance-workout-hiking

Finding a Fitness Balance: https://www.outsideonline.com/2237521/quest-find-formula-perfect-fitness

Monday 9/18

15 Mins
Even Mins: 30 Seconds Max Barbell Squat Cleans 135/85#
Odd Mins: 30 Seconds Max Kipping Toes to Bar

15 Mins
Even Mins: 30 Seconds KB Squat Clean (AHASP) 
Odd Mins: 30 Seconds Strict Hanging Leg/Knee Raises

5 Mins Off

3 Rounds of AMRAP 4 Mins
5 Burpee Pull-Ups
10 WallBall
15/10 Cal Ski/Row
2 Mins Rest Between Rounds

Resume where you left off.

Tuesday 9/19

Performance & Fitness
Challenge: Max Consecutive Double Unders


3 Rounds – 60 Seconds @ Each Station 30 Seconds off Between

  • Gimme Gimme (Lighter)
  • Sit-ups
  • Sandbag Drag
  • Tire Flips + Jump/Step Through
  • Slamball
  • Air Dyne

5:30PM: Kettlebell Class

Wednesday 9/20

Performance & Fitness
4-6 Rounds or 20 Mins
7-10 DB/KB Seesaw Press (Per Side)
7-10 Goblet Reverse Lunges (Per Side)
1 Lap Heavy Rope Pull

*Rest as needed to keep movements crisp a la Form>Weight>Time/Rounds

5 Mins Off

12/200 Hang Snatch or Heavy Russian Swing
AMRAP 12 Mins
200M Run
Max Consecutive Hang Power Snatches or Heavy Russian Swings
RX: Hang Snatches @ Guys 50% BW Ladies 40% BW

When you drop the bar/KB, you run 200M as a penalty/recovery.  Score is total Reps over the 12 mins. If you are using a KB…Pick a bell that you can do for 15ish Reps fresh.

 Climbing/ Open Gym.

Thursday 9/21

Performance & Fitness
20 Mins for Quality
7-10 Front/ Goblet Squats
1 Set of Max Chin-ups (Weighted Optional)
1 Set of Barbell or Ring “Rollouts”
1 Min Jump Rope Practice (Single or Double-Unders)

*Rest as needed to keep movements crisp… Form>Weight>Time/Rounds

5 Mins Off

15 Mins W/Partner
Pacer: 400 Meter Run
Max Renegade Man-Makers

Friday 9/22

Performance & Fitness
4 Rounds
In 5 Mins Row/Ski 500 Meters
With the remaining time AMRAP 10 Kettlebell Swings & 10 Push-Ups
Rest 5 minutes between rounds.

If you’re training with others, Partner 1 will go through the 5 minute interval, then rest while Partner 2 goes – alternating back and forth for 40 minutes until each partner has completed four sets.

Saturday 9/23

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!

Coaches Choice!

Sunday  9/24

Performance & 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. 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.


In 10 Mins Complete 1 Hill Loop
With the remaining time AMRAP 5 Burpee Box Jump-Overs & 5 Toes to Bar or 10 Sit-ups

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?

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