Workouts for 2/19 – 2/25

Been awesome to have such large groups on Saturday mornings! We are regularly pushing 25-35+. On cold days it can make logistics tricky but we make it work. Reminder for members this class is Free with all memberships and just $5 for community visitors!

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: Low Carb/Keto Diet deemed superior to meds on mental health disorders https://www.psychologytoday.com/blog/diagnosis-diet/201709/low-carbohydrate-diet-superior-antipsychotic-medications


Monday 2/19

Reminder: Full Schedule Today! 

Performance & Fitness
Teams of 2-3

2000M Ski or 10 Mins
P1: Pacer with 2 Loop Overhead/Farmer Carry
P2: Ski
P3: 5 Plate NPU Burpee then rest remainder of time

3 Mins Off (After 10 mins Expires)

2000M Row or 10 Mins
P1: Pacer with 2 Loop Rack/Farmer Carry
P2: Row
P3: 5 Plate NPU Burpees then rest remainder of time

3 Mins Off (After 10 mins Expires)

200 Cal Airdyne or 10 Mins
P1: Pacer with 2 Loop Overhead/Rack Carry
P2: Airdyne
P3: 5 Plate NPU Burpees then rest remainder of time

Rowers and Dynes will be set up in the middle of the general gym space. Teams will have a basecamp by the machine they are currently working on.  Cardio folks must communicate with carriers and NOT start their effort before the pacing partner is ready to go…and vice versa. If you don’t finish the objective in 10 mins we will cut it off and take 3 mins to transition gear to next section.  Be honest about what is challenging for your carries. You will be offset..meaning that the carries for each side will be different. The idea is do 1 lap and switch sides then do the 2nd lap or do the full 2 laps and switch sides the next time you carry.  If you have an issue with a specific carry position ( just sub in another)
Suggested RX: 70/53# Farmer > 53/35# Rack > 35/26# OH


Tuesday 2/20

Performance  
15 Mins Working up to a 1RM Clean & Jerk

Fitness
15 Mins (8 Rounds)
Evens: 3-5 Hang Power Clean and Push Jerk or Push Press
Odds: Rest or Add Weight

then

12/200M Players Choice!
AMRAP 12 Mins
200M Run
Max Consecutive Reps of the exercise you Choose

  • Muscle Up @Bodyweight
  • Deadhang Pull-up @Bodyweight F: Ring Row/ Banded Option
  • Thruster @50/40% Bodyweight F: DB Thruster
  • Hang Squat Clean 65/55% Bodyweight  F: 1/2 Headcutter
  • Hang Snatch @50/40% BW F: Russain Swing
  • Double Unders

When you fail…. you must do a 200M run before you can resume. Score = Total Reps over the 12 mins.

5:30PM Kettlebell Class: Single KB Interval


Wednesday 2/21

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.

Compare to 2/11

6:30PM: Climbing
60 Mins Open Bouldering on Projects or Volume Training
20 Min Optional Circuit
Max Effort 40/20 Degree Wall
Max Effort Pull-ups
1 Min Renegade Man Makers
Rest As Needed Between Exercises


Thursday 2/22

Performance Fitness
Hill Loop to Start
50-40-30-20-10 Situps
1-2-3-4-5 Rope Climbs
Hill Loop to Finish

Fitness
30 Mins Optional Cap
Can swap Hill Loop for 1000M Row/100 Cal AD

5:30PM Kettlebell Class: Offset Double KB


Friday 2/23

Pre WOD Challenge: Max Consecutive Rep Pull/Chin-up

Performance
Bear Complex – 25 Mins to Max Load

1 Round = 7 Sets of the following:
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead (from behind the neck)  

If you are doing the Bear, it helps to have a counter on the heavier rounds so you can focus on the task without having to keep track of your reps/sets.

Fitness
25 Mins For Quality W/ Choice of Barbell/ Dumbbells/Kettlebells/ Sandbags
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overhead
5 Bent Rows
5 Push-ups

Focus on Moderately Heavy loads with and completing a round every 3 Mins

Post WOD Challenge: Max Consecutive Wallballs 20/14# 10/9ft.


Saturday 2/24

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 2/25

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 & 2/14

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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