Workouts for 2/5 – 2/11

Remember we are always looking for feedback both positive and constructive. What do you love that we are currently doing at CFCA? Where do you think we can improve? Feel free to drop us a note in the birdhouse! We want to hear from YOU!

CFCA-ers! Are you on Facebook but NOT part of the CFCA private group? If for some reason we forgot to add you please click the link and ask to join if you want to be kept up to date daily with what’s going on at the gym.  https://www.facebook.com/groups/1485244585109873/

WED/SUN Lifters! 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. Also a reminder that th circuit after the initial lift should be challenging for the given reps. Strength comes from struggle. If it’s a casual cruise you may not be forcing adaptation to get stronger so load it up to what is hard but doable with good form!

Good Read: https://www.outsideonline.com/2274776/forget-motivation-and-focus-action

Great Video on Creating a Happy Brain!  https://m.youtube.com/watch?feature=youtu.be&v=GZZ0zpUQhBQ


Monday 2/5

Performance &  Fitness
20 Min Ladder 1-?

  • Renegade ManMakers
  • Burpee Pull-ups to highest bar possible
  • Double Unders x 10 Reps or Row x 50 Meters

Pick a weight on the RGMM that allows you to keep moving through the 20 Mins.


Tuesday 2/6

Performance
“Super Hang On” Ski, Row or Airdyne

Pick either a Skier, a Rower or an Airdyne. With a continuously running clock, each player starts the first minute (Minute 0) with an ALL OUT 20 second effort to establish starting # of Calories and rests the remaining 40 seconds of that minute.  All odd minutes are rest. The next even minute you have to add 1 more calorie (no more than 1) to the starting number and repeat that on the even minutes until you cannot get the required cals in 60 seconds. When you fail to get the cals…your workout is over. Your score is the highest # of Cals you completed in 60 seconds.  Initially you will have plenty of rest and social time…but as the Cals and your efforts increase the rest decreases….hence “Super Hang On”.  Don’t dog the 20 second all out as it will only prolong your workout and likely give you a worse score.  Airdynes are in the mix this time around and the benchmark board is completely empty! Good Luck.

Fitness
5K Row or Ski

A great steady state test of cardio-respitory efficiency. Shoot for a pace that is 20 seconds slower than your 500M PR (if you know it) and hold it for the duration. It will feel easy at first but don’t be fooled into going faster cause it gets tough to sustain in the second half.  Good times to shoot for for a 5000M Row: Under 19:00M/22:30L

then

Core Circuit 30/30/30 x 6 mins

  • Leg throwdowns
  • Ring Plank ADV: Add alternating Arm Extensions
  • Rest = leg thrower

5:30PM Kettlebell Class: Single KB Partner Ladder


Wednesday 2/7

Performance & Fitness

  1. 10 Mins to work up to a Heavy Set of 5 Power Clean
    10 Additional Mins to complete 3 Sets @ that weight
  2. 15 Min Circuit for Quality
    10 Goblet or Double KB Front Squats
    Max Set of Push-ups
    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.

6:30PM: Climbing
60 Mins Open Bouldering on Projects or Volume Training
20 Min Optional Circuit
Max Effort 40/20 Degree Wall
3 Sandbag Get-ups R/L
Rest As Needed Between Exercises


Thursday 2/8

Performance & Fitness
Objective: 300 Cal Ski in Teams of 3 (1 Skis/ 1 Paces/ 1 Rests)
Pacing Element Alternates between 1 Lap Gimme Gimme and 1 Lap Sandbag Drag

5:30PM Kettlebell Class: Double KB Strength


Friday 2/9

Performance & Fitness
With a Partner (1 Works/ 1 Rests) 
100 Sandbag Shoulder to Squat (Alt R/L every Rep)
100 Sandbag Shoulder to Overhead
100 Sandbag Lunges (Total)
100 Sandbag Keg Lifts (Total)

Partner Chipper Sandbag Grind. Alternate every 10 Reps.


Saturday 2/10

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 2/11

Performance & Fitness
  1. 10 Mins to work up to a Heavy Set of 5 Front Squats
    10 Additional Mins to complete 3 Sets @ that weight
  2. 15 Min Circuit for Quality
    10 Barbell/KB/DB/SB Clean
    Max Set of Push-ups or KB Bench
    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: 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 can 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
10 Min Row or Ride
10 Min Banded Floor Stretches

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