Workouts for 2/12 – 2/18

Maz getting fierce with the Five Pounders!

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://draxe.com/intermittent-fasting-women/


Monday 2/12

Performance
5 Rounds AFAP
20 Wallballs 20/14# 10/9ft
20 Russian Swings 53/35
200M Run
1 Min Rest Between Rounds

Fitness
AMRAP 20 Mins
20 Wallballs
20 Russian Swings
200M Run or Row
1 Min Rest Between Rounds


Tuesday 2/13

Performance
For Completion with a Partner  (1 Works/1 Rests)
100 Kettlebell Gorilla Clean and Press
100 Double Rack Step-ups 
100 OH Plate Sit-ups
10 Laps Sandbag Drag

Fitness
30 Mins with a Partner  (1 Works/ 1 Rests)
100 Alternating Single Arm DB Clean and Press
100 Single Arm Rack Step-ups > Standard Step-ups
100 OH Plate Sit-ups > Standard Sit-ups
10 Laps Sandbag Drag

Partition work as you wish but alternate sides every rep on the clean and press and legs on the step-ups (Rack hold will remain constant for set and switch sides for your next set)

5:30PM Kettlebell Class: Double KB Strength


Wednesday 2/14

Performance & Fitness
  1. 10 Mins to work up to a Heavy Set of 5 Bench Press
    10 Additional Mins to complete 3 Sets @ that weight
  2. 15 Min Circuit for Quality
    10 Barbell/KB/DB/SB Clean
    10 Goblet or Double KB Front Squats
    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 2/4

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 2/15

Performance & Fitness
5 Rounds for Max Reps/Cals:
1 Min Airdyne
1 Min Rest
1 Min Shuttle Runs or Row
1 Min Rest
1 Min Alternating Dumbbell Snatches
1 Min Rest
1 Min Double Unders or NPU Burpees
1 Min Rest

5:30PM Kettlebell Class: Single KB Interval


Friday 2/16

Performance & Fitness
6 Rounds (18 Mins)
Min 1: 1 Set of Ring or Bar Dips > Ring or Standard Push-ups
Min 2: 1 Lap Sled Push
Min 3: Rest

then

Teams of 3 – Ski Relay  200 Cals
Ascending pulls Starting at 5 (5,6,7,8 etc till 200 Cals is achieved)

Keep movements crisp and range of motion complete on the dips/push-ups. Sets should be hard for around 7-10 reps. If they are easy…increase resistance. Ideally the dips/push-ups should be completed in 30 seconds allowing you to make adjustments to the sled weight before the next min. Sled Push should be heavy but doable in the minute time frame.


Saturday 2/17

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 2/18

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.

Compare to 2/7

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

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s