Week of 10/23 – 10/29

Tom launching through the burpee broad jumps on Saturday’s workout.

Remember THIS 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.

True!: https://www.instagram.com/p/Bad3JY2DU8v/?taken-by=gymlaird

I think there is a definitive mind shift with folks regardless of gender. And I think results come as a result OF that mind shift. The shift from just showing up and doing what’s written on the board (often reluctantly and subsequently with moderate effort i.e… checking the workout box off the to do list) to the shift of really wanting and investing in the process to make change, to challenge yourself to grow stronger, more capable etc and as a result engraining exercise (and nutrition) as a habit of something you do daily because it enhances your life! Where do you stand on that?

Monday 10/23

Performance & Fitness
3 Rounds
In 2 Mins Complete 10 Sandbag Ground to OH
Row the Remainder for Calories
2 Mins Off After each Round

3 Rounds
In 2 Mins Complete 10 Sandbag Front Squats
Bike the Remainder for Calories
2 Mins Off After each Round

3 Rounds
In 2 Mins Complete 1 Lap Sandbag Drag
Ski the Remainder for Calories
2 Mins Off After each Rounds

Tuesday 10/24

Performance & Fitness
8 Mins With a Partner
DB Push Press Ladder 1-9 Repeating
2 Mins Off

8 Mins With a Partner
Strict Pull-up/Ring Row Ladder 1-7 Repeating (weighted PU optional)
2 Mins Off

8 Mins With a Partner
Burpee Pull-up Ladder 1-5 Repeating
2 Mins Off

8 Mins With a Partner
Gimme Gimme Ladder 1-3 Repeating

Teams will alternate efforts. One partner will be responsible for the even reps and the other the odds… the following round it will switch. Grind through. Rest and break up sets when needed to preserve good movement.

5:30PM: Kettlebell Class

Wednesday 10/25

Performance & Fitness
With a Partner (Partition Reps as Needed)
100 Cal Row/Bike
100 KB/DB Racked Step Ups (Single Side)
150 Alternating KB/DB Squats Cleans (R/L)
200 Alternating Russian Swings (R/L)
100 Cal Bike/ Row

RX: 53/35#

6:30-8:00PM Climbing/ Open Gym.

Thursday 10/26

50 Sit-ups
1 Rope Climb
200M Run
40 Sit-ups
2 Rope Climbs
400M Run
30 Sit-ups
3 Rope Climbs
Flat Loop
20 Sit-ups
4 Rope Climbs
Hill Loop
10 Sit-ups
5 Rope Climbs

Fitness – Option to Row and Cap at 25 Mins 

Friday 10/27

15 Mins to a 1RM Clean & Jerk

8 Rounds (16 Mins)
Evens: 3 Clean & Jerks
Odds: Rest
Ascend in weight to hard but doable for the first few rounds then hold that weight for the remaining rounds.


10 Min Renegade Man Maker Test
Max Reps in 10 Mins.
RX: 50/40% BodyWeight
We will run 2-3 heats to have counters and for equipment purposes. MOD weight if needed.

Saturday 10/28

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  10/29

Performance & Fitness
Climbing/Core Circuit
We have yet to incorporate the climbing wall regularly but are going to today. If you are interested come down. No Climbing experience required and street shoes are fine. Regardless it will be a good workout.

5 Rounds for Quality
2 Mins: Endurance Climbing
2 Mins: 1-2 Sets of Push-ups or Dips
2 Mins: 1 Swiss Ball Plank Hold (stir the pot)
2 Mins: Full Rest

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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