Week of 10/16 – 10/22

Action shot of Julie working her way through Mondays barbell complex.

Also shout out to CFCA-er Joanne Mercaldi for doing the Big Kahuna Mtn. Bike Race. The race starts in Beverly at Monserrat and rides through the woods all the way to Lobsta Land. 20-25 Miles depending on the route. Nice Job and one of only 5 ladies out of 155 participants!

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: https://breakingmuscle.com/strength-conditioning/how-to-reach-freak-level-fitness

A great article on the value of low intensity work as a supplement to aid in recovery, increase overall fitness and promote weight loss. We don’t just write this for fun every week… “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.” We fully believe in this.  Especially, if your goals are more oriented toward weight loss, this is great information for progressing more low intensity work into your daily routine. If you have access to hills, a treadmill or a child to put on your back or in a a stroller all the better. The tricky part for some is that you have to distance yourself from the crossfit mentality that it always needs to be high intensity/hard to be effective. This is a totally different energy system where the opposite is true. It actually should be a sustainable conversational pace to be effective in building aerobic capacity and promoting rather than inhibiting recovery.


Monday 10/16

Performance
8 Mins to Work up to a 5RM Hang Power Clean
8 Mins to Work up to a 5RM Push Press
8 Mins to work up to a 5RM Pull-up

Fitness
Every 3 Mins for 24 Mins Complete this complex (bars or bells)
5 Deadlifts
5 Hang Power Cleans
5 Strict or Push Press (when needed)
5 Pull-ups or Hard Ring Rows

Ascend in weight if needed for the first 4 rounds then heavy but do-able with good form for the last 4. Focus on Moderately Heavy loads with and completing a round every 3 Mins

then

With Partner 10 Min Amrap  Sandbag Drag/ Sprint Combo
Sandbag Drag 1 Length of the gym and sprint back to tag partner who sprints to the bag and drags back to you….repeat till 10 mins up.


Tuesday 10/17

Performance & Fitness
4 Rounds 1 Min on 30 Seconds Off

  • Heavy Gimme Gimme
  • Single Side Farmer Hold
  • Sled Push
  • Single Side Rack Hold
  • Heavy Burpee Squat Clean Sandbag Toss
  • Single Side OH Hold

Switch Sides on the holds as needed trying not to put the KB down. Just grind through and keep moving doing the best you can.

5:30PM: Kettlebell Class


Wednesday 10/18

Performance & Fitness
3 mins to Row/Run 400m
Max Rep Wallballs > Air Squats with the Remainder
3 min Rest

3 mins to Row/Run 400m
Max Rep Single Side Swings Alt > Russian Swings with the Remainder
3 min Rest

3 mins to Row/Run 400m
Max Rep Toes to Bar > Sit-ups with the Remainder
3 min Rest

3 mins to Row/Run 400m
Max Rep Double Unders > Single Unders with the Remainder
3 min Rest

3 mins to Row/Run 400m
Max Rep Plate Burpees > Standard Burpees with the Remainder

Pick 1 form of Cardio and stick with it for the whole 5 rounds. Pick movements on the specter that allow you to maintain high output.

RX: WB 20/14# 10/9ft/ KB53/35#/ T2B/ DU’s/ 45/25# Plate Burpee

6:30-8:00PM Climbing/ Open Gym.


Thursday 10/19

Performance & Fitness
20 Min Circuit for Quality
10  Sandbag Zercher Squat
15 Alternating Sides Bent Rows (Heavy KB)
Max Set of Ring/Bar Dips or Push-ups (full ROM, NFT)

Remember that “For Quality” doesn’t mean coast. It means rest intuitively to keep the reps really clean yet still challenging. It is a chance for you to explore heavier weight, harder movements without a focus on the clock in a “for time” setting. If done with the right resistance these workouts are great at creating progression.

then

Teams of 3-4: Complete 150 Calorie Ski
P1: Ski For Cals
P2: Pace w/ 3 Shuttle Runs
P3: Rest


Friday 10/20

Performance
“Triple 5”

5 Mins Max DH Pullups @BW
5 Mins Rest
5 Mins Max Double KB Clean& Jerks (53/35#)
5 Mins Rest
5 Min Row for Calories

Fitness
MOD Pull-ups as needed (banded, ring rows etc..)

“Triple 5” is a benchmark. Keep track of reps and how you MOD the movements. If you can do even 1 Strict Pull-up Do not MOD them.


Saturday 10/21

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  10/22

Performance
15 mins to find your 1RM Front Squat

Fitness
Every Three Minutes for 15 Mins (5 Sets)
Max Rep KB Headcutters (AHASP)

then

Performance
400m Run
10 -1
Power Snatch 95/65#
Bar Lateral Burpee
400m Run

Fitness
Start w/ 400m Run or Row
12 Min Ascending Ladder 1-2-3-? of
KB/DB Snatches (Alt Sides)
Standard or NPU Burpee
End w/ 400m Run or Row

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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