Week of 10/2 – 10/8

The ladies Team from a few Saturdays ago. I guess black tights and black tanks are fashionable! There is something about sled pushes that make you just want to sit/kneel down!

Benchmark Boards: Karen has updated all the benchmark workouts.  Most are ones you have done but some are new too. We have refined the list and selected what we feel are the best tests that reflect overall fitness (emphasis on relative strength) and got rid of the ones that we felt were redundant. Efforts that were board worthy will be going back up, but look for lots of tests in the coming months to fill in all the gaps.

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.

Another good read on intermittent fasting: https://www.outsideonline.com/2181151/what-i-learned-year-intermittent-fasting

Monday 10/2

Performance & Fitness
Alternating Partner Ladder
10 Min Renegade Man Maker (1,2,3, etc)
3 Mins off
10 Min Slamball Ladder (1,2,3 etc)
3 Mins off
10 Min Airdyne/Row Ladder (start at 10 Cals)

This will be an alternating effort where partner 1 does the odd reps and partner 2 the even… Climb as far up the ladder as you can in 10 mins. Pick weights that are challenging for you.  Looks easy right?!

Tuesday 10/3

Performance & Fitness
24 Mins – Teams of 2
P1: Pace w/ 400m Run/Row or 40/30 Cal AD
6 Strict Chin-ups/Ring Rows
6 Strict Dips or Push-ups
6 Sandbag Ground to OH

Take over where your partner leaves off on the AMRAP. Focus on Strict Form with challenging resistance. Chin-ups can be made heavier by squeezing a Med Ball between the legs. Same deal with dips. Dips can be modified to ring press outs from a stand. Adjust ring height to ROM that allows you to complete them.


3 Rounds – 30 Seconds at Each Station

  • Hollow Rock/Hold
  • Rest
  • Ring Plank (ADV: Ring Rollouts)
  • Rest

5:30PM: Kettlebell Class

Wednesday 10/4

“Crossfit Total”

  • 1 Rep Max Back squat
  • 1 Rep Max STRICT Shoulder Press
  • 1 Rep Max Deadlift

Your CF total is the sum of the best of three attempts at the back squat, the press, and the deadlift.   *Beyond this we would like to have you guys divide your total by your body weight to come up with a Pound for Pound Total..otherwise known as “the Real Deal”. You will have about 15-20mins per lift to work your way up to a 1 RM.

Take 15 mins per lift  to work up to a heavy set of 10. 1
Sets every 2 Mins. DB/KB’s OK to use as well.

  • Front Squat
  • Strict Press
  • Deadlift

If you want to test 1RM go performance. If you are still dialing in movement patterns go with the 10 reps ascending conservatively. What are your goals? How do you feel this particular day?

6:30-8:00PM Climbing/ Open Gym.

Thursday 10/5

Performance & Fitness
Teams of 2 – 10 Rounds or 30 Mins (1 Works/1 Rests)
15/10 Cal Row
15/10 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.

Friday 10/6

8 Mins to Complete 1 Hill Loop or 1000m Row
With the Remaining time Max Burpee Pull-ups (highest bar)
Rest 4 Mins

6 Mins to Complete 1 Flat Loop or 600m Row
With the Remaining time Max Burpee Box Jump Overs 20in
Rest 3 Mins

4 Mins to Complete 400M Run or Row
With the Remaining time Max Plate Burpees 45/25#
Rest 2 Mins

2 Mins to Complete 200M Run or Row
With the Remaining time Max Burpee SB Shoulder Toss 40/30#

Keep track of all Burpee Reps.

Fitness:  Modify burpee exercises as needed to keep you moving. (Burpee box jump or step ups are fine, less weight or NPU Burpee etc)

Saturday 10/7

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  10/8

Every Even Min for 16 Minutes (8 sets)
3-5 Barbell Hang Squat Clean
Build over the course of the first 4 sets to something heavy and repeat for the final 4 sets.

5 sets for Quality (15 Mins)
5-10 Dumbbell/KB Hang Squat Clean
Max Consecutive Ring Dips/Push-ups to Ring Support or Plank
If you are less familiar with these movement start light and work you way up in weight to something that is challenging for the given reps. Rest as needed between exercises


5 Rounds
In 90 Seconds Complete 10 Single Arm Swings Alternating RX: 70/44#
Max Double Unders/ Row/ Ski or Airdyne in the remaining time.
90 Seconds off Between Rounds.

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?

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s