Workouts for 5/21 – 5/28

Eli! reeling in the rope.

FYI: This Saturdays workout will be “Murph” in honor of Memorial Day.  There will be plenty of options for scaling the workload & movements (mini-murph, teams etc) so that everyone can take part. Gym will open at 8:30AM and we will likely start around 9AM. A light cookout post WOD with a few libations to boot.  To learn more about who this HERO WOD honors read the link.  http://en.wikipedia.org/wiki/Michael_P._Murphy.  For those that can’t make Saturday, we will re-run it 9AM on Memorial Day Monday. If you did Murph on Saturday you can do the workout we posted below or do a movement WOD. We will be closed on Sunday.

Thursday PM Mountain Bike Ride: If weather is good let’s go! Meet at Gym at 6:15PM

Friday AM Trail Run: We meet at 6AM outside in front of 38 Curtis Street, Rockport. Pace is super casual conversational (11 min miles) and the distance is usually 3 miles. We are generally back to the cars around 7/7:15AM. We end at the quarry for those that want to jump in!

Benchmark Tracking Sheets have a home in a box on the counter next to the buckets of wipes. Grab one fill it out and file it in alphabetical order to find it easy when you need to reference pst efforts.

Blackburn Registration is Live! Are you looking for a pretty epic challenge that is unique to Cape Ann? Do you have working arms? A human powered sea going vessel?  Look no further. http://www.blackburnchallenge.com


Monday 5/21

Option 1.
20 Mins to work up to a 1RM Snatch or a 5RM Hang Snatch (Power or Squat)

Option 2.
20 Mins Ascending Repeating Ladder 1-3
Hang Snatch (Power or Squat)
Strict Chin-up x 2  (2-4-6)
Ring Dip or Push-up x 2 (2-4-6)

then

Big Boy Hell Track with a Partner (alternate after each)
(1st TP, 2nd TP, 3rd TP, end of street, 3rd TP, 2nd TP, 1st TP)
if weather is an issues (100M, 200M, 300M,  400M, 300M, 200M, 100M) Row or Ski)

On Big Boy Hell Track, both partners will do all the intervals.


Tuesday 5/22

50 Double/Single Unders
50 Cal Row/Ski
50 Sit-ups
1 Min Rest

40 Double/Single Unders
40 Cal Row/Ski
40 Sit-ups
1 Min Rest

30 Double/Single Unders
30 Cal Row/Ski
30 Sit-ups
1 Min Rest

20 Double/Single Unders
20 Cal Row/Ski
20 Sit-ups
1 Min Rest

10 Double/Single Unders
10 Cal Row/Ski
10 Situps


Wednesday 5/23

20 Min Ascending Dumbbell Complex (1,2,3,4,5 etc)

  • Deadlift
  • Hang Clean
  • Front Squat
  • Shoulder to OH
  • Push-up

then

4 Rounds Airdyne 30 Seconds on 30 Seconds off
1 Min Transition
4 Rounds Shuttle Runs 30 Seconds on 30 Seconds off


Thursday 5/24

50/20 Goat Day (Exercise Weakness A & Exercise Weakness B)

You will spend 20 Mins working up to 50+ reps of each exercise weaknesses of your choosing.  You will match the reps of each exercise meaning if you do 5 reps of exercise A then you have to do 5 reps of exercise B before moving on.  Attention should be paid to getting 50+ Perfect Reps not 50 as fast as possible. Keep track of weights and MOD’s so you can retest against it. This isn’t a CFCA benchmark but it is highly trackable to see progression in strength/ strength endurance and that is really motivating. If you choose a Skill exercise like Double Unders…potentially multiply the reps x 2-3 from what you did on the other exercise. It would be advised to pair a lower and upper body movement. Ask coaches for ideas.

then

AMRAP 10 Mins (Alternate efforts with a Partner)
1 Lap Sled Push

Work on some skill/strength in part 1 then partner with someone doing comparable weight on the sled. Alternate each length so the resting partner will follow the working partner to the other side of the gym and take over.


Friday 5/25

Teams of 3 / 3 Rounds or 35 Mins

P1: Max Sandbag Drag
P2: 2 Big Loops Farmer Carry 70/53#
P3: Rest

P1: Max Sandbag Ground to Shoulder (Alternating Sides)
P2: 2 Big Loops Rack Carry 53/35#
P3: Rest

P1: Max Sandbag Standing Keg Lift (Alternate Sides every 5 Reps)
P2: 2 Big Loops Overhead Carry 44/26#
P3: Rest

Giddy up with some partners and git-r-done. Mod carries as needed


Saturday 5/26

“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Operation Red Wings in Afghanistan June 28th, 2005.

Modified Solo Option (Modified)
Mini “Murph”
Hill Loop or 1000m Row
50 Pull-ups or Ring Rows
100 Push-ups
150 Squats
Hill Loop or 1000m Row

Modified Partner Chipper Option
1 Mile Run as a team
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run as a team

Modify movements if needed to keep moving. If you are going solo, partition the pullups, pushups, and squats as you wish ( generally 5 Pull-ups, 10 Push-ups, 15 Squats x 20 Rounds). 60 min cap.


Sunday 5/27

No Class Today!

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.


Monday 5/28

Remember we are only running a 9AM class  on Memorial Day Monday and those that didn’t have the chance to do Murph on Saturday can do it then. If you did Murph on Saturday you can do the workout we posted below or do a movement WOD.

“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Modified Solo Option (Modified)
Mini “Murph”
Hill Loop or 1000m Row
50 Pull-ups or Ring Rows
100 Push-ups
150 Squats
Hill Loop or 1000m Row

Modified Partner Chipper Option
1 Mile Run as a team
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run as a team

Modify movements if needed to keep moving. If you are going solo, partition the pullups, pushups, and squats as you wish ( generally 5 Pull-ups, 10 Push-ups, 15 Squats x 20 Rounds). 60 min cap.

or

5 Min AMRAP
3-6-9-12- etc..
Wallballs
Row Cals

5 Min Rest

5 Min AMRAP
3-6-9-12- etc..
Box Jump Overs/ Step Ups
Ski Cals

5 Min Rest

5 Min AMRAP
3-6-9-12- etc..
Russian Swings
Air Dyne Cals

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 )

Connecting to %s