Workouts for 12/18 – 12/24

Bailey getting some support from Christen as she finishes the last 200 Meters of a team 6000 Meter Row.

Holiday Schedule
Please make a note! Monday classes are cancelled on Christmas and New Years Day. Enjoy!

  • Sunday 12/24: 9AM Only – No Open Gym
  • Monday 12/25: Gym Closed
  • Tuesday 12/26: Noon & 4:30PM Class Only
  • Wednesday 12/27: Back to Reg Schedule
  • Sunday 12/31: Reg Schedule
  • Monday 1/01: Gym Closed
  • Tuesday 1/02: Back to Reg Schedule

ALSO……. We are planning on Friday Night January 26th at Pier 23! to have THE CFCA 7 Year Gym Anniversary Party to celebrate the gym and our amazing community. Usually we do this before the holiday BUT….things are a bit hectic on the homefront with the new baby…..Sooooo we are going to push it back into the social deadzone of late January. Save the date and look for a Facebook Event coming soon!

Another Great Read from Joel Jamieson: http://www.8weeksout.com/2017/12/13/recovery-driven-life-the-intersection-of-health-fitness/

Lifters! We are going to switch things up a bit this Winter/Spring and have regular lifting days on Wednesday & Sunday. These classes will consist of 1 primary lift (a Hinge, Squat or Upper Body Push/Pull) followed by a circuit of the opposite movements. Check Wed/Sun below and you will understand. These days will be in a rotation to allow linear progression (adding 5/10/15 pounds each time the primary lift comes around). Lifts may change after we have gone through them each specifically 3x. Roughly every 5 weeks. Below are what we will focus on. Please keep track of your data as it will guide you (with coaches help) on what to do the next week and beyond. Plus if you are consistent, progression is a great motivator.

Hinge: Deadlift & Power Clean
Squat: Front & Back (option for OH)
Press: Strict/Bench/ Push Press
Pull: Pull/Chin-up & (Option for Ring & Bent Row)


Monday 12/18 

Teams of 3:

8 Mins for Max Cals
P1: Ski
P2: Goblet Lunge to Skier
P3: Rest

2 Mins Rest

8 Mins for Max Cals
P1: Row
P2: Sled Push
P3: Rest

2 Mins Rest

8 Mins for Max Cals
P1: Airdyne
P2: Gimme Gimme
P3: Rest

Transport WOD! Start your Monday off with some teamwork!


Tuesday 12/19 

Performance & Fitness
4 Rounds
In 5 Mins Row/Ski 500 Meters
With the remaining time AMRAP 10 Kettlebell Swings & 10 Push-Ups
Rest 5 minutes between rounds.

If you’re training with others, Partner 1 will go through the 5 minute interval, then rest while Partner 2 goes – alternating back and forth for 40 minutes until each partner has completed four sets.


Wednesday 12/20

Performance & Fitness
10 Mins to work up to a Heavy Set of 5 Strict Press & Hard Set of 3-5 Strict Pull-ups or 8 Ring Row w/ slow Negative. Alternate MovementsDirectly Into….10 Mins to complete 3 Sets of each movement @ the weight or resistance you worked up to.
Approx 1 Set every 90 Seconds
then
15 Mins for Quality
10 Deadlifts or Heavy Swings
10  Double KB Front Squats or Heavy Goblet Squats
Rest as Needed to Keep Movements Crisp. (Not an AMRAP)
Please keep track of all data if you are interested in seeing strength gains. Future workouts will be based off the weight/resistance you do today.

Thursday 12/21

Performance & Fitness
“12 Days of Christmas”

1 Renegade Man Maker
2 Strict Pull-ups or RR
3 Burpees Box Jump overs
4 Goblet Squats
5 KB Swings
6 Sit-ups
7 KB Push Press (per side)
8 Plate Burpees
9  Push Ups
10 Cal Row
11 Cal Ski
12 Cal Airdyne

Just like the song, perform 1 rep, then 2 reps & 1 rep, then 3 reps, 2 reps & 1 rep until you complete the 12 exercises back to 1. Work through it at your own pace.


Friday 12/22

Performance & Fitness
50/20 Goat Day (Exercise Weakness A & Exercise Weakness B)

You will spend 20 Mins working up to 50+ reps of each exercise weaknesses of your choosing.  You will match the reps of each exercise meaning if you do 5 reps of exercise A then you have to do 5 reps of exercise B before moving on.  Attention should be paid to getting 50+ Perfect Reps not 50 as fast as possible. If you choose a Skill exercise like Double Unders…potentially multiply the reps x 2-3 from what you did on the other exercise. It would be advised to pair a lower and upper body movement. Ask coaches for ideas.

then

In 10 Mins Complete 1 Hill Loop or 1000M Row/Ski or 100 Cals AD
With the remaining time AMRAP 5 Burpee Box Jump-Overs & 5 Toes to Bar or 10 Sit-ups


Saturday 12/23

Community Team WOD – bring a friend, bring a stranger. $5 for all non members which is donated locally. Help us grow the best most supportive community on Cape Ann!

Coaches Choice!


Sunday 12/24

Performance & Fitness
10 Mins to work up to a Heavy Set of 5 DeadliftsDirectly Into….10 Mins to complete 3 Sets @ the weight you worked up to in the previous 10 Mins
Approx 1 Set every 3 Mins
then
15 Min Circuit for Quality
10  Double KB Front Squats or Heavy Goblet Squats
8-10 DB/KB Strict Press
Max Set of Pull-ups @BW
Rest as Needed to Keep Movements Crisp. (Not an AMRAP)
Please keep track of all data if you are interested in seeing strength gains. Future workouts will be based off the weight/resistance you do today.

Open Gym:
 NADA…get those last minute chores done! 

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!

30-40 Min Easy Ride or Row
20-30 Mins Foam or Soft Ball Rolling Out
Seek out tender areas and spend time working the soreness out.

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