Week of 11/20 – 11/26

Kyle going for broke on one of the final intervals of Saturdays 400 Cal Row/ Dumbbell Bear Crawl Team Relay.

Gym News: Funky schedule this week with the holiday.

Wednesday: NO open gym/climbing on Wednesday at 6:30PM.
Thursday:
we will be closed unless we can get a critical mass for dodgeball. We will likely have a newborn so we are out on that one unfortunately.
Friday: 8:30AM and 5PM classes only so please make a note of that.
Saturday: Normal Schedule / Potential for an Open Gym pre/post class.

Good Relevant Read for this time of year: http://www.8weeksout.com/2017/01/04/post-holiday-fat-burning-workout-and-nutrition-program/


Monday 11/20 

CFCA Games WOD 3. If you are in the Comp…do your best to make this class as the mid week open gyms will not run due to the holiday….But there will be time on Saturday/Sunday to make it up.

RX & Scaled:

The Real Deal: Sum of 3 lifts divided by bodyweight
1 Rep Max Back Squat
1 Rep Max Strict Shoulder Press
1 Rep Max Deadlift

You will have a strictly enforced 15 Mins to determine your 1RM on each lift. You will then you will add all pounds from the 3 lifts and divide by your bodyweight* to determine your ‘Real Deal’ score. *Your bodyweight as determined by your sign up sheet when you registered.


Tuesday 11/21  

Performance & General Fitness
30 Mins 1-10 for Quality
Weighted Pull-ups/ Chin-ups > BW > Banded
Barbell/Double KB/DB Thrusters
Double/Single Unders x 10

Notes: Grind through… resting as needed to keep movements crisp and unbroken for as long as is possible. On the Pull-ups/thrusters, use a weight that is tough for 5 consecutive reps. 


Wednesday 11/22

Performance & General Fitness
AMRAP 5 Mins Single Side Bottoms Up Rack Carry (alternate sides as needed)

then

2 Rounds
1 Min Tire Flips
2 Min Ski for Cals
3 Mins Rest
1 Min Sandbag Drag
2 Min AD for Cals
3 Mins Rest
1 Min Slamballs
2 Min Row for Cals
3 Mins Rest

Objective here is to keep the rounds consistent in output. Brisk but sustainable for the 3 min work periods. Modify elements as needed to maintain constant movement.


ThanksGiving 11/23

Gym Closed. Go for a trail hike/run with family or friends & Enjoy the Day!


Friday 11/24

8:30AM & 5PM Classes only Today! Come ready to work off the Turkey!!!
15 Min Repeating Ladder with a Partner
Renegade Man Maker
(Heavy 1-3) ( Moderate 1-5)
Each Partner will do all the Reps (1,1,2,2,3,3)

then

In 15 Mins Complete:
1 Mile Run or 1600m Row
In the remaining time AMRAP:
5 Burpee Box Jump Overs (24/20#)
30 Double-unders or Dynamic Step-ups @16 inch


Saturday 11/25

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 11/26

Performance & General Fitness
10 Rounds For Quality 
Min 1: Max Strict Pull/Chin-ups/ Max Ring Dips/Ring Push-ups (Alternate Pull/Push Each Round)
Min 2: 1 Lap Sled Push
Min 3: Rest

*MOD to Ring Rows and Banded Push-ups if needed

Prioritize clean movement. If you need to make adjustments to sled weight no problem, just know what you need so it can be done fairly fast. Take that Min to recover and reset for the next round.

Open Gym: 10-11:00AM 

Outside the Gym:  Go 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 easy 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? Set yourself up for success cause those that fail to plan are planning to fail.

Recovery WOD
Having a super sore day or just don’t feel like doing the actual WOD. Come in and do this!

2-3 Rounds (40-60 Mins)
10 Min Easy Ride or Row

1 Set of the banded floor stretches 30-60 Seconds Per Side
Hamstring R/L
External Rotation R/L
Internal Rotation R/L
Pigeon R/L
Quad/Flexor R/L (On Belly)
Calf R/L (Down Dog)

1 Set of Rig Shoulder Stretches
OH
Across Body
Pec Stretch
Kneeling Forearm Stretch

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