Workouts for 1/22 – 1/28

SOOOO…..about those schedule changes. We have taken a hard look at our class offerings and decided to enhance them a bit especially for the evening folks. Above is the schedule we are going to start running THIS WEEK. We added a class on Wednesday at 6:30PM that used to be an open gym. (we are still climbing at that time) We added another Kettlebell class on Thursday at 5:30PM and therefore pushed the Grinder class back to 6:30PM. On Friday we are adding an open gym at 4PM for those that get out of work early and resuming the later 5PM class. Hopefully those that work later will be able to get something out of these options.

This Friday Night January 26th: THE CFCA 7 Year Gym Anniversary Party is on to celebrate the gym and our amazing community. 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)

Did you listen to this?: Are you training & practicing with longevity in mind or are you only motivated by competing? https://www.youtube.com/watch?v=AOobQ4TDVmw&list=PLOp5sGdkTCcW5wdjWnrrKWTKeQo2E-zAs&index=12


Monday 1/22

Performance
Ascending Ladder for 15 Minutes:@ 135/85#
3 Clean and Jerks
3 Toes to Bar
3 Lateral Burpees Over Bar
6 Clean and Jerks
6 Toes to Bar
6 Lateral Burpees Over Bar
9 Clean and Jerks
9 Toes to Bar
9 Lateral Burpees Over Bar
12 Clean and Jerks
12 Toes to Bar
12 Lateral Burpees Over Bar
Add 3 Additional Reps(15-18-21 Etc)

Fitness
Ascending Ladder for 15 Minutes:
3 Double Dumbbell Ground to OH
3 Sit-ups
3 Cal Row/Ski
6 Double Dumbbell Ground to OH
6 Sit-ups
6 Cal Row/SKi
9 Double Dumbbell Ground to OH
9 Sit-ups
9 Cal Row/Ski
12Double Dumbbell Ground to OH
12 Sit-ups
12 Cal Row/ Ski
Add 3 Additional Reps (15-18-21 Etc)

MOD weight to you maintain clean/crisp movement patterns and give it your best effort.


Tuesday 1/23

Performance & Fitness
5K Row in Teams of 4 – 1 Pacer/1 Rests/ 1 Rows/ 1 Rests
P1. Row for Cals
P2. Rest
P3. Pace with 1 Interior Loop Sled Drag
P4. Rests

Teams Will set up a basecamp with a rower and sled and pace with 1 loop around the gym.
Scaling: Resistance on the sled should have the loop take roughly 40-60 seconds. If it’s longer for you lighten it up…..if shorter add weight. Rowers must wait till draggers are set before rowing and vice versa.

5:30PM Kettlebell Class: Strength Oriented Double KB Ladder


Wednesday 1/24

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, 1/3 / & 1/14


Thursday 1/25

Performance & Fitness
3 Rounds NFT (15 Mins) 
1 Loop (interior) Heavy Single Side Farmer Carry (1 Loop R/ 1 Loop L)
1 Length Heavy Dumbell Bear Crawl
Max Ring Plank, Support, Tuck or L-Sit

then

AMRAP 5 Mins 1-? Ladder
Single KB Squat Cleans
Shuttle Runs

5 Mins Off

AMRAP 5 Mins 1-? Ladder
Russian Swings or Snatches x 2 (2,4,6,8)
Double/Single Unders x 5 (5,10,15,20)

On Pt. 1 take 5 mins per round, resting between elements as needed to give a solid effort on each. On Pt. 2 choose a weight that you could do 10 Consecutive reps with.

5:30PM Kettlebell Class: Single Side Kettlebell Interval Session


Friday 1/26

Keg stands at the CFCA Party. jk jk…

Performance & Fitness
30 Mins With a Partner
P1: Pacer Runs or Rows 400M
P2: AMRAP 5 Strict Chin-ups or Ring Rows > 7 Push-ups > 10 DB Step Ups (Rack Pos)
Continue where your partner left off. Grind it out at a brisk sustainable pace.


Saturday 1/27

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 1/28

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/ & 1/17

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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