Week of 10/30 – 11/5

Billy finally getting to do his favorite exercise!

Coming Up: Just wanted to plant the seed in folks minds if you haven’t heard through the grapevine yet we’ve got a fun November challenge coming up… the first annual ‘Crossfit Cape Ann Games’ are coming to 18 Sargent Street. A little gym-wide competition similar to the Crossfit Games but just for us CFCA’rs. Feats of Strength! Skill! Strategy! … but mostly just some gym wide competitive fun for the crew. The CFCA Games will start on Nov 6th with a special games workout each week for the following 4 weeks. More details to follow on the FB Group and posted at the gym.

Good Listen: Awesome perspective from Bruce Lee on defeat & failure worth a listen! 

Good Read: If you are in a mental/physical rut! With winter on the way this one might be good to keep on file. 

And a Repost from earlier in the week if you missed it. Great article about the benefits of easy cardio to balance out the high intensity work.

Monday 10/30

Performance & Fitness
2 Rounds
3 Minutes to Complete:
300/200 Meter Row
Max Reps KB Push Press in the Remainder
Rest 3 minutes

3 Minutes to Complete:
30/20 Calories Airdyne
Max Reps Strict Pull-ups in the Remainder
Rest 3 minutes

3 Minutes to Complete:
300/200 Meter Ski
Max Reps Plate Burpees in the Remainder
Rest 3 minutes

Performance: Push Press@2KB’s @53/35# PU@ BW 45/25# Plate Burpees.  Keep track of reps.

Tuesday 10/31

Performance & Fitness
In teams of 2, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run/Row
30 Box Jumps (Low impact Alternative 20 Racked Step-ups)
30 Single Arm Russian Swings (alternate each rep)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Swings, and Partner B will run 400 meters – and so on for 30 minutes.

5:30PM: Kettlebell Class

Wednesday 11/1

Every 2 minutes for 20 minutes (10 sets):
3-5 Hang Squat Snatch

Every 2 minutes for 20 minutes (10 sets):
3-5 Hang Power Snatch

Start Conservative and Ascend in weight over the initial rounds to something that is challenging but doable with good form for the remainder of the 10 rounds.

For time:
10 Ground to OH
40 Double Unders
8 Ground to OH
40 Double Unders
6 Ground to OH
40 Double Unders
4 Ground to OH
40 Double Unders
2 Ground to OH
40 Double Unders

Performance :
 135/85# Barbell
Fitness: Choice of BB/KB/DB/Sandbags…moderately heavy for you currently. NO DU’s? Do a run to 2nd Telephone pole or 150M Row instead.

6:30-8:00PM Climbing/ Open Gym.

Thursday 11/2

Performance & Fitness
40 Min Dice Roll With Partner
1. 50 Scotty Bobs -Pacer: 2 Laps Gimme
2. 150 Sit-ups -Pacer: 10 Cal Ski
3. Hill Loop Sandbag Run
4. 100 Cal Row -Pacer: 7 Plate Burpees
5. Farmer Carry the Flat Loop -Pacer: OH Carry
6. 50 Burpee Pull-ups: 15 KB Swings
7. 80 Sandbag Step-ups -Pacer: 15 Slamballs
8. Player’s Choice

Today is an extended effort! Use the die to roll your objective. Complete that objective with your partner and roll again. MOD elements with the intention of constant movement. Pace should be brisk but not AFAP. You will be working for the full 40 mins so stay under your threshold and move through it. If you re-roll something you have already done, roll again till you get a new objective. 

Friday 11/3 

Challenge: Max Consecutive Wallballs 20/14# >10/9ft

Performance & Fitness
With a Partner – 1 Works/ 1 Rests
10 Min Amrap:  Tire Flips
2 Mins Off
10 Min Amrap: Rope Climbs
2 mins Off
10 Min Amrap: Sandbag Drags

Saturday 11/4

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  11/5

Performance & Fitness
20 Mins for Quality (4-6 Rounds)
6-8 Deadlifts
Max Chin-ups (use weight to keep reps lower if needed 4-6 reps)
6-8 Reps Seesaw KB/DB Bench Press (R/L)

Rest intuitively but shoot for about 40-60 seconds between exercises.


With a Partner complete as many rounds and reps as possible in 15 minutes of:
5 Sandbag Burpees
10 Kettlebell Swings
*Alternate Each Round

Performance: 75/55# Sandbag 70/53#KB

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?

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