Workouts for 1/1 – 1/7

Coach Kara grinding through a set of sandbag burpees. I think it’s time for lots of ladies to give those awkward 50 pound sandbags a try. Those are really how sandbags are meant to be!

FYI: This week starts January’s “Buddy Month” meaning you can bring friends to 2 CFCA classes on the house so they can get an idea of what we do. If they decide to join they get $50 off the first full month membership dues and you get $50 in CFCA cash to use toward membership fees, protein, merch, private sessions etc. You can bring as many friends as you like over the course of the month and thus can accrue quite a high credit balance if you are a social butterfly. Despite not knowing this weeks WOD’s we will have lots of MOD’s for any ability level as per usual so don’t let that deter your friends from coming by. Like any week we will have a mix of strength, mixed modal and cardiovascular work.

“You never change things by fighting the existing reality. To change something (i.e YOU), build a new model which makes the old model obsolete”  R. Buckminster Fuller

Hope Everyone had a great week or two with the holidays. The Christmas/NYE combo is much like the summer equivalent for the Gloucester folk of the Fiesta/4th of July. The wheels tend to fall off both training wise and especially nutritionally during these two periods. But once they’re over we usually find ourselves in a opportune headspace to do a little self assessment and create some concrete goals or even just guidelines  for the weeks, months or in this case year ahead. I know for me “simplifying” is pretty much always the priority. I’m positive it’s in my roster of resolutions every year but since the birth of our kids, it really has taken on a whole new meaning year after year/ kid after kid.  So that’s what I will be focusing on in the months ahead. Taking stock of everything from physical objects like clothes/gear and behaviors (overthinking mostly) to even aspects of CFCA and asking the question…”is this bringing value or just creating distraction and stress?… Discarding the distraction and moving on. I always think of this great quote by Antoine de Saint-Exupery “A designer knows he has achieved perfection not when there is nothing left to add, but when there is nothing left to take away”.

Beyond that I want to focus on consistency…with everything!….exercise, nutrition, schedules, parenting. Despite an incredibly hectic home situation with 4 kids under 4, it would be easy to write off everything and say F%$# it! but I’m going to do my best to fight those tendencies. I really enjoyed reading about Rob Shaul’s idea of the “the quiet professional” and will be trying to internalize aspects of what he outlines into my own life both personally and professionally. Great read that will allow for some personal reflection. http://mtntactical.com/knowledge/what-does-it-mean-to-be-a-quiet-professional/ 

Another Good Read: https://www.outsideonline.com/2270781/most-important-health-and-fitness-lessons-2017

Watch this!: https://www.netflix.com/title/80216662

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 1/1

Gym Closed for Holiday!


Tuesday 1/2

Performance & Fitness
With a Partner – (1 Works/1 Rests) *40 Min Cap
100 Cal Row
100 Dumbbell Racked Step-ups (total)
100 Cal Airdyne
100 Scotty Bobs (Pushup > Row R > Row L =1 Rep)
100 Cal Ski

Use weights that are challenging for you (may be differing from partner) and grind through. Partition work as needed. Think about going at a pace thats 70-80% Max Effort.


Wednesday 1/3

Performance & Fitness

  1. 10 Mins to work up to a Heavy Set of 5 Deadlifts
    10 Mins to complete 3 Sets @ that weight
  2. 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.

*Compare to 12/24 try to 5/10/15#’s to DL


Thursday 1/4

Performance & Fitness
7 Rounds
10 Wallball
20 Russian Swings
30 Double/Single Unders
1 Min Rest Between Rounds

Work through the interval as fast as possible. Rest/Recover and Repeat. Use weights that are challenging but allow you to go unbroken all the way through.

Post WOD: 3x Bottoms up KB Carry R/L


Friday 1/5

Performance & Fitness
Ascending/Descending Ladder Complex for Quality 15 Mins to Climb Up/15 Mins to work back down.

  • Deadlift
  • Hang Clean
  • Front Squat
  • Shoulder to OH
  • Bent Row

Barbells, Dumb/Kettlebells, Sandbags all acceptable. Pick something that is challenging for you and work through the reps. Does not have to be unbroken sets. Rest between exercises if needed to keep movement patterns clean and safe. Spend the first 15 Mins working up the ladder to a high point and the second 15 mins working back down to 1. Go as heavy as safely possible to execute all movements well. Not For Time.


Saturday 1/6

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 1/7

Performance & Fitness
  1. 10 Mins to work up to a Heavy Set of 5  Back Squats
    10 Additional Mins to complete 3 Sets @ that weight
  2. 15 Min Circuit for Quality
    10 Barbell or Double KB Deadlifts
    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.

*Compare to 12/27  try to 5/10/15#’s to Squat

Open Gym: 10-11AM

GET OUTSIDE! 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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