Workouts for 2/26 – 3/4

Ryan & Rob push sleds through the minute interval as Fitz dips in the background.

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 Video: https://www.youtube.com/watch?time_continue=316&v=0anThgu6oo4


Monday 2/26

Fitness & Performance
Teams of 3 – AMRAP 30 Mins 1 Works 1 Rests 1 Paces with 200M Run/Row
0-10 Mins: Dumbbell Hang Squat Cleans
10-20 Mins: Renegade Rows
20-30 Mins: Dumbbell Push Press

1 Works 1 Rests 1 Paces with 200M Run/Row. Try to team up with folks who want to use the same weight as you.


Tuesday 2/27

Fitness & Performance
2 Rounds
3 mins to Ski 400m
Max Rep Burpee Box Jumps > Step Ups with the Remainder
3 min Rest

3 mins to Row 400m
Max Rep Single Arm Swings (Alternating) with the Remainder
3 min Rest

3 mins to Run 400m
Max Rep Toes to Rings > Sit-ups with the Remainder
3 min Rest

5:30PM: Kettlebell Class


Wednesday 2/28

Fitness & Performance

  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 & 2/18

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


Thursday 3/1

Skill/Strength
20 Mins for Quality
2-3 Turkish Get-ups or Heavy Sandbag Get-ups
Max Set Single Arm Ring Row R/L

Remember that “For Quality” doesn’t mean coast. It means rest intuitively to keep the reps really clean yet still challenging. It is a chance for you to explore heavier weight, harder movements without a focus on the clock in a “for time” setting.  Focus on deliberate pauses in all the stable positions of the get-up. On the Ring Rows…Make sure they are hard and you are unable to go beyond 7-10 Reps per set. Remember to keep your core tight and square on the single arm ring row. NO using the hip or free arm for momentum.

then

Fitness

AMRAP 12 Mins
20 Russian Swings
200M Run
1 Min Rest After each round

Performance
5 Rounds
20 Russian Swings 70/53#
200M Run
1 Min Rest After each round

5:30PM: Kettlebell Class


Friday 3/2

Skill/Strength
Fitness: 
Every 2 minutes for 20 minutes (10 sets):
3-5 Hang Power Snatch

Performance: Every 2 minutes for 20 minutes (10 sets):
3-5 Hang Squat Snatch

Start Conservative and Ascend in weight over the initial 5 rounds to something that is challenging but doable with good form for the remaining 5 rounds.

then

10 Ground to OH
40 Double Unders
8 Ground to OH
40 Double Unders
6 Ground to OH
40 Double Unders
4 Ground to OH
40 Double Unders
2 Ground to OH
40 Double Unders

Performance :
 135/85# Barbell
Fitness: Choice of BB/KB/DB/Sandbags…moderately heavy for you currently. NO DU’s? Do a run to 2nd Telephone pole or 150M Row instead.


Saturday 3/3

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 3/4

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 & 2/21

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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