Workouts for 5/29 – 6/3

Congrats to Will Black who ran his first marathon this past weekend!

Also congrats to all the CFCA Whole Life Challengers! The next challenge starts July 7th and we will likely put an official CFCA Team together. Kudos to Karen who lost 17 pounds this past challenge! More info and early registration here.

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!

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.

Tuesday 5/29

Teams of 3 – 3K or 15 Mins
P1: Row
P2: Gimme Gimme 1 Lap
P3: Rest

3 Mins Off

Teams of 3 – 3K or 15 Mins
P1: Ski
P2: Sandbag Drag 1 Lap
P3: Rest

A good day to shake off any lingering Murph soreness.

Wednesday 5/30

5 Sets (20 Mins)
1 Set of KB/DB Gorilla Clean & Press <10 Reps Per side)
Sled Push Down/Sled Pull Back


10 Mins to run the Hill Loop or 100 Cal Airdyne
Max Rep Burpee Pull-ups with the remainder

On Pt 1. Go as heavy as safely possible while maintaining  good form. Rest intuitively to keep intensity level high.

Thursday 5/31

20 Min Ascending Ladder (1-2-3-4-5>)
Sandbag Get-ups R/L
Scotty Bobs x 2 (2-4-6)


Teams of 2 – 10 Rounds or 10 Min Shuttle Run Relay
3 Laps then Switch

Grind through part 1. with moderately heavy sandbags and dumbbells and switch gears to speed things up for part 2.

Friday 6/1

3-6-9-12- etc..
Row Cals
2 Mins Rest

3-6-9-12- etc..
Box Jump Overs/ Step Ups
Ski Cals
2 Mins Rest

3-6-9-12- etc..
Russian Swings
Air Dyne Cals
2 Mins Rest

3-6-9-12- etc..
Tire Flips

Saturday 6/2

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 6/3

AMRAP 10 Mins
Strict Chin-ups (No Bands) or Hard Ring Rows
Ring Dips or Ring Push-ups
*Match Pulling and Pushing Reps


4 Rounds
10 Sandbag Ground to OH
Max Double/Single Unders the Remainder of the Min
1 Min Off

10 Sandbag Zercher Squats
Max Double/SIngle Unders the Remainder of the Min
1 Min Off

10 Sandbag Keg Lifts
Max Double/Single Unders the Remainder of the Min
1 Min Off

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 only pace (which is REALLY SLOW!) Get blood flowing, flush out soreness and prep the body for the next harder session.

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