Week of 10/9 – 10/15

John & Andrew on the carry section of Saturdays workout. Congrats to Andrew who is the managing editor of PBS’s Frontline which took home 5 Emmys last week!

Tuesday October 24th @6:45PM  CFCA-er Christina Kalinowsky is giving a free nutritional workshop at the gym titled “If your body could speak, what would it say?” This lecture will focus on the body’s many nutritional side effects and what they mean. (heartburn, fatigue/fog, cravings, weight imbalances) This workshop is open to non members as well so friends are welcome.

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.

Interesting Read: Low Carb/Keto Diet deemed superior to meds on Mental Health Disorders! https://www.psychologytoday.com/blog/diagnosis-diet/201709/low-carbohydrate-diet-superior-antipsychotic-medications

Monday 10/9

Pre WOD Challenge: Max Consecutive Rep Pull/Chin-up

Bear Complex – 25 Mins to Max Load

1 Round = 7 Sets of the following:
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead (from behind the neck)  

If you are doing the Bear, it helps to have a counter on the heavier rounds so you can focus on the task without having to keep track of your reps/sets.

25 Mins For Quality W/Barbell/ Double Dumbbells/Kettlebells
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overhead
5 Bent Rows
5 Push-ups

Focus on Moderately Heavy loads with and completing a round every 3 Mins

Post WOD Challenge: Max Consecutive Wallballs 20/14# 10/9ft.

Tuesday 10/10

“Super Hang On” Ski, Row or Airdyne

Pick either a Skier, a Rower or an Airdyne. With a continuously running clock, each player starts the first minute (Minute 0) with an ALL OUT 20 second effort to establish starting # of Calories and rests the remaining 40 seconds of that minute.  All odd minutes are rest. The next even minute you have to add 1 more calorie (no more than 1) to the starting number and repeat that on the even minutes until you cannot get the required cals in 60 seconds. When you fail to get the cals…your workout is over. Your score is the highest # of Cals you completed in 60 seconds.  Initially you will have plenty of rest and social time…but as the Cals and your efforts increase the rest decreases….hence “Super Hang On”.  Don’t dog the 20 second all out as it will only prolong your workout and likely give you a worse score.  Airdynes are in the mix this time around and the benchmark board is completely empty! Good Luck.

5K Row or Ski

A great steady state test of cardio-respitory efficiency. Shoot for a pace that is 20 seconds slower than your 500M PR (if you know it) and hold it for the duration. It will feel easy at first but don’t be fooled into going faster cause it gets tough to sustain in the second half.  Good times to shoot for for a 5000M Row: Under 19:00M/22:30L

5:30PM: Kettlebell Class

Wednesday 10/11

Pre WOD Challenge: Max Consecutive Rep Double Unders…Get a PR even if it’s 1 REP! 

15 Mins Working up to a 1RM Clean & Jerk


AMRAP 12 Mins
200M Run
Max Consecutive Strict Pull-ups or Muscle-ups

When you come off the pull-up bar or rings, you must do a 200M run before you can resume. Score = Total Pull-ups/ Muscle-ups over the 12 mins.

15 Mins (5 Rounds)
Min 1: 7-10 Ground to OH W/ BB, Sandbags or DB’s
Min 2: Max Plank Ups into Plank Hold
Min 3: Rest


AMRAP 12 Mins
200M Run
Max Consecutive Strict Pull-ups
If needed use a band that would allow you to do 10-12 Reps Fresh.

6:30-8:00PM Climbing/ Open Gym.

Thursday 10/12

Pre WOD Challenge: Max Height Box Jump/ Distance Broad Jump

50 Cal Row
50 KB Headcutters 53/35#
50 Cal Ski

40 Cal Ski
40 KB Headcutters
40 Cal Row

3 Rounds NFT
Max Set Strict Toes to Bar or Hanging Knee Raises
1 Max Hold Ring Plank> Ring Support> Tuck or L- Position

Friday 10/13

25 Mins to a 1RM Barbell Turkish Get-up
Team up and spot each other *you must complete it on both sides for it to count


Double Hill Loop for Time

25 Mins 1-3 Repeating Ladder
KB Turkish Get-up (R/L)
1 Set of Max Single Side Ring Rows after each round of 3 TGU’s
Use a Heavy KB that still allows you to complete the reps safely. Rest as needed between sets. If you want to make it harder pause at each static position of the TGU for a three count.

Double Hill Loop for Time
Non Runners Row 2K for time

Saturday 10/14

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  10/15

15 Mins to a 1RM Bench Press

5 Rounds  (15 Mins)
Min 1: 1 Set Single Side Bench Press Right
Min 2: 1 Set Single Side Bench Press Left
Min 3: Rest


3 Rounds
400M Run
200M Farmer Carry
Performance: 70% BW w/ KB’s

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.  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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