Workouts for 1/15 – 1/21

Always fun to end a Big Saturday Class with a ski relay. Jordana getting a quick handoff from Fitz to keep up with team 3.

Friday Night January 26th: THE CFCA 7 Year Gym Anniversary Party is on to celebrate the gym and our amazing community. This year we’ll be holding the party at Pier 23 Kitchen right near the old gym space (and Prattys for after party fun?! 🤪) If you haven’t been there already-yummmm! There will be a cash bar with beer and wine and we’ll have some light apps to share but you can order other deliciousness off the menu anytime during the night. We’ve got winners to crown, superlative awards to hand out, and a Coach Jill slideshow to boot. Who is going to win the “Spirit of CFCA” Award.

Mostly though this is just a chance to hang and laugh with you all and for us to thank you for another wonderful year growing stronger together. We hope everyone can make it!  Save the date and Facebook Event Details here. https://www.facebook.com/events/165087107584708/  Please RSVP so we get an idea of numbers.

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 4x. 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)

Another Good Read: https://www.outsideonline.com/2272621/8-principles-do-it-better


Monday 1/15

Performance & Fitness
Dumbbell Repeating Ladder With a Partner
10 Min Dumbbell Step Ups (1-5 Repeating) 1 Rep = R/L
2 Mins off
10 Min Scotty Bobs (1-5 Repeating)
2 Mins off
10 Min Dumbbell Hang Squat Cleans (1-5 Repeating)

One Partner will do odd reps while the other does even in round 1 then it flip flops for round 2. Choose Dumbbells that are challenging for 5 Reps of these movements.


Tuesday 1/16

Performance & Fitness
AMRAP 5 Mins
10 Russian Swings
10 Cal Ski
RX: 70/44#

Rest 5 Mins

AMRAP 5 Mins
10 Russian Swings
10 Cal Row
RX: 20/14 10/9ft

Rest 5 Mins

AMRAP 5 Mins
10 Russian Swings
2 Shuttle Runs

Shoot for a high but sustainable pace for the 5 Min work sections. Recover and repeat.


Wednesday 1/17

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 & 1/7


Thursday 1/18

Performance & Fitness
10-20-30-40-50
Sit-ups
Double/Single Unders
Cal Row/Ski

Turn your brain off and work through at a brisk but sustainable pace.


Friday 1/19

Performance & General Fitness
Hill Loop or 1000m Row
10-9-8-7-6-5-4-3-2-1
Sandbag Shoulder to Squat (alternate sides each rep)
5 Burpee Pull-ups or Plate Burpees Between Rounds
Hill Loop or 1000m Row

25 Min Cut off for second Hill Loop.


Saturday 1/20

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 1/21

Performance & Fitness
  1. 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.
    10 Mins to complete 3 Sets of each movement @ that weight/resistance
  2. 15 Mins for Quality
    10 Barbell or Heavy Double Kettlebell Deadlifts
    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

Compare to 12/20/ 12/31 & 1/10

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!

2-3 Rounds
5-10 Min Row or Ride
5-10 Min Banded Floor Stretches

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