Workouts for 3/12 – 3/18

Sad to report that this will be Dr. Betsy’s last month at CFCA as she is taking her Equine (and other animals too!) Vet Skills to Lexington, KY! She has been a staple at the 6:30AM class and it has been amazing watching her progress over the past few years. I’m going to miss her stories and pictures of all the animals she was working on. Good luck in Kentucky Betsy and come visit CFCA when you find yourself back on Cape Ann!

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 below. If you are up for it, join the CFCA Team dubbed the SARGENT STREET CHALLENGERS More info here.

Monday 3/12

20 Mins for Quality
1 Rope Climb (Spanish, Russian, Legless, Straddle, L)
1 Set Seated KB/DB Seesaw Strict Press
8-10 Deadlifts

Performance & Fitness
6 Rounds or 15 Mins
10 Wallball
200M Run/Row or Ski
1 Min Rest

Work on a variation of rope climbs that you have not yet mastered yet even if it means a partial ascent. Seesaw Press is seated on the floor and should NOT be more then 20 total reps per set. If you are going above that get the next weight up. Ascend in weight on the deadlifts to heavy but doable with good form for the 8-10 reps. On Part 2 work briskly but try to keep intervals consistent over the 6 rounds.

Tuesday 3/13

Fitness & Performance
4 mins to Run 400M then Max Rep Burpees with the Remainder
2 min Rest
4 mins to Row 400M then Max Rep Russian Swings with the Remainder
2 min Rest
4 Mins to Ski 400M then Max Rep Sit-ups with the Remainder
2 Mins Rest
4 Mins to Airdyne 40 Cals then Max Rep Double/ Single Unders with the Remainder


3x KB Bottoms up Hold R/L
Pick a bell that puts you to Failure in 30-60 Seconds
Rest 30-60 Seconds between sides

5:30PM: Kettlebell Class

Wednesday 3/14

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 & 3/4

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 3/15

Hill Loop to Start
10 -1 Power Snatch 85/55#
1-10 Bar Lateral Burpee
Hill Loop to Finish

25 Mins for Quality
Start w/1000M Row
Dumbbell or Sandbag Ground to OH
Standard or NPU Burpee
Row the Remainder for Meters

5:30PM: Kettlebell Class

Friday 3/16

Performance & Fitness
Teams of 4- 30 Mins
P1: 400M Run/Row (Pacer)
P2: Rest
P3: Max Rep Renegade Man Makers
P4: Rest

Simple and effective! Focus on higher output when it’s your turn to go knowing that you will have rest directly after each interval. So that means run or row as fast as possible. Giddy Up!

Saturday 3/17

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 3/18

Performance & Fitness
Every 3 Mins for 24 Mins Complete this complex (bars/ bells or Sandbags)
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overhead
5 Pull-ups or Ring Rows

Ascend in weight to heavy but sustainable for the 8 Rounds


With Partner  10 Min Amrap  Sandbag Drag/ Sprint Combo
Sandbag Drag 1 Length of the gym and Clean it and run it back to your partner repeat till 10 mins up.

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” for  3-5 Rounds
3 Min Row
3 Min Ski
3 Min Airdyne
3 Min Yoga Flow

Why are these workouts important?
These should be easy efforts. Fully conversational or nose breathing pace. Get blood flowing, flush out soreness and prep the body for the next harder session.

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