Workouts for 8/20 – 8/26

Mike Mann prepping for overhead at Tuesday’s Kettlebell Class. Mike Springer/GDT Photo.

Great Article in the Gloucester Times about CFCA and our approach to fitness and most importantly creating an inclusive community! Thanks so much to Connor Senay for really capturing what we are all about and thank you to all the CFCA members for our making our gym what it is! Full article here.

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 and the water is pretty nice right now!

Monday 8/20

20 Min Strength Circuit for Quality
5-7 Deadlifts (Ascending to Hard but Doable)
7-10  Strict Dips> Ring Push-ups*
7-10 Single Arm Ring Rows (Per Side Alternating Each Rep)

5 Mins Off

12/200M Double Under
AMRAP 12 Mins
200M Run
Max Consecutive Double Unders

*If no Double Unders…. Pick from one of the following time trials and complete as fast as possible.

  • 2K Row or Ski
  • Double Hill Loop
  • 10 Min Airdyne Test (Max Cals in 10 mins)

Tuesday 8/21

Run Hill Loop or  Row 1000M or AD 100 Cals
immediately followed by…

6 Rounds of:
5 Scotty Bobs
10 Dumbbell Box Step ups (Rack Position)
15 Sit-ups

immediately followed by…
Reverse Hill Loop or  Row 1000M or AD 100 Cals

Go Heavy for you with the Dumbbells. 30 Min Cap

5:30PM: Kettlebell Class

Wednesday 8/22

4-5 Rounds NFT  (20 Mins)
2-3 Turkish or 5 Sandbag Get-ups (R/L)
3-5 Weighted Pull-Ups > Standard or PU Negatives
Rest as needed between sets/sides to keep movements clean.

5 Mins Off

Teams of 2 – 15 Min AMRAP
5 Dumbbell Squat Clean Thrusters
5 Burpee Pull-Ups
Partners will alternate complete Rounds

 Climbing/ Open Gym.

Thursday 8/23

3 Rounds – 2 Mins On/ 2 Mins Off
1 Lap Burpee Sandbag Toss
Double Unders, Ski or Row the Remainder of the Time

3 Rounds – 2 Mins On/ 2 Mins Off
1 Lap Sandbag Drag
Double Unders Ski or Row the Remainder of the Time

3 Rounds – 2 Mins On/ 2 Mins Off
1 Lap Sandbag Lunges
Double Unders, Ski or Row the Remainder of the Time

Pick a Sandbag that is challenging for you but still allows you to do the sandbag work in under 1 min.

Friday 8/24

15 Mins to work up to a 1-3-5RM Strict Press

5 Mins off

Complete for Time:
Run the Hill Loop
100 WallBalls (20/14# 10/9ft)
Run the Hill loop


3 Rounds
30 WallBalls
Row/ Ski 600 Meters
1 Min Rest Between Rounds

Saturday 8/25

Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally. Help us grow the best most supportive community on Cape Ann!

Coaches Choice!

Sunday  8/26

Performance & Fitness
30 Min: 1-3 Repeating Barbell/KB/DB Complex for Quality

  • Deadlift
  • Clean
  • Front Squat
  • Shoulder to OH
  • Bent Row

*Finish each round of 3 reps with 1 Set of Max Chin-ups

Ascend up to heavier weight today as reps are low to allow you to do so.  You will do 1 of each of the movements followed by 2 of each then 3 of each….then 1 set of chin-ups and start back at 1 again adding more weight or the next round where possible. Rest as needed to maintain quality crisp movement patterns.

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 Easy Row
3 Min Easy Ski
3 Min Easy 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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