Workouts for 3/5 – 3/11

Bruce working through the Ground to Overhead reps from Saturday

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!

WHOLE LIFE CHALLENGE ANYONE? Need some Nutritional/Exercise accountability? Some members of the gym are gearing up for the next Whole Life Challenge which starts 4/15 and lasts for 6 weeks. If you want to know more click the link and if you are up for it, join the CFCA Team dubbed the SARGENT STREET CHALLENGERS More info here. https://game.wholelifechallenge.com/wlc1804/join

Great Read & Video about Recovery Workouts: https://opexfit.com/blog/why-do-we-love-map-10/


Monday 3/5

Fitness & Performance
Teams of 3- Objective 6K Row or Ski
P1: Row or Ski
P2: Pace with Sandbag Drag to 6 Sandbag Shoulder to Squat (3R/3L) then Drag Back
P3: Rest

Rowers will be set up on the far side of the gym (by Skis) Pacer will drag the sandbag from the ski side to the chalkboard side and do 6 shoulder to squat reps before dragging back to Skiers/Rowers and tagging out. Alternate the shoulder to squat reps right and left.


Tuesday 3/6

Fitness
25 Mins
Evens: 2 KB Turkish Get-ups (Right Side)
Odds: 2 KB Turkish Get-ups  (Left Side)

Pick a weight that is moderate and spend time working through the movement. Option to do sandbag get-ups. Potentially increase reps to 3 if that is the case.

Performance
25 Mins to a 1 RM Barbell Turkish Get-up

Partner Up with someone and to help them get the bar balanced and spot them through the initial drive and the final movement back to the floor. Also alternate attempts with your partner to allow for recovery between sides. You must complete the TGU on both sides for it to count.

then

Pick 1 and Complete

  • 500M Ski
  • 500M Row  
  • 1 MIN Airdyne for Cals

5:30PM: Kettlebell Class


Wednesday 3/7

Fitness & Performance

  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 & 2/25

 

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 3/8

Fitness & Performance
With a Partner (1 Works 1 Rests)
100 Cal Row
100 Dumbbell Snatches (alt sides each rep)
100 Cal Ski
100 Dumbbell Clean and Press (alt sides each rep)
100 Cal AD

Single Side DB Work. Pick DB Weight that is on the heavier side for you. Start anywhere and partition the work as you see and your partner see fit.

5:30PM: Kettlebell Class


Friday 3/9

Fitness & Performance
20 Mins For Quality
1 Length Heavy Rope Pull
1 Set Ring/Bar Dips/ Ring Push ups
1 Length Dumbbell Walking Lunge (Rack or Farmer Position)
*Rest as needed between sets to make each exercise crisp and executed with proper form.

then

AMRAP 10 Mins -3 Shuttle Runs (Alternate with a Partner)


Saturday 3/10

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 3/11

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 & 2/28

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
“Around the World”  30-60 Mins
3 Min Row
3 Min Ski
3 Min Airdyne
3 Min Yoga Flow

If some machines are in use…. use 1 machine for 9 mins

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