Workouts for 8/27 – 9/2

Alex, Giles and Bruce work through the carry section of Saturday’s workout.

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!

Another good read on intermittent fasting:

Monday 8/27

Alternating Partner Ladder
10 Min Renegade Man Maker (1,2,3, etc)
3 Mins off
10 Min Slamball Ladder (1,2,3 etc)
3 Mins off
10 Min Airdyne Ladder (start at 10 Cals)

This will be an alternating effort where partner 1 does the odd reps and partner 2 the even… Climb as far up the ladder as you can in 10 mins. Pick weights that are challenging for you.

Tuesday 8/28

20 Mins – Teams of 2
P1: Pace w/ 400m Run/Row
6 Strict Chin-ups/Ring Rows
6 Strict Dips or Push-ups
6 Sandbag Ground to OH

Take over where your partner leaves off on the AMRAP. Focus on Strict Form with challenging resistance.


3 Rounds – 40 Seconds Work 20 Seconds Rest

  • Hollow Rock/Hold
  • Rest 20 Seconds
  • Ring Plank (ADV: Ring Rollouts)
  • Rest 20 Seconds

5:30PM: Kettlebell Class

Wednesday 8/29

Option 1
“Crossfit Total”

  • 1 Rep Max Back squat
  • 1 Rep Max STRICT Shoulder Press
  • 1 Rep Max Deadlift

Your CF total is the sum of the best of three attempts at the back squat, the press, and the deadlift.   *Beyond this we would like to have you guys divide your total by your body weight to come up with a Pound for Pound Total..otherwise known as “the Real Deal”. You will have about 15-20mins per lift to work your way up to a 1 RM.

Option 2
Take 15 mins per lift  to work up to a heavy set of 10. 1
Sets every 2 Mins. DB/KB’s OK to use as well.

  • Front Squat
  • Strict Press
  • Deadlift

If you want to test 1RM go performance. If you are still dialing in movement patterns go with the 10 reps ascending conservatively. What are your goals? How do you feel this particular day?

6:30-8:00PM Climbing/ Open Gym.

Thursday 8/30

Teams of 2 – 10 Rounds or 30 Mins (1 Works/1 Rests)
15/10 Cal Row
15/10 Cal Ski
15 WallBall
15/10 Cal Airdyne
15 Russian Swings

30 Min Cap & Mod Movements to weights that allow unbroken Reps.

Friday 8/31

8 Mins to Complete 1 Hill Loop or 1000m Row
With the Remaining time Max Burpee Pull-ups (highest bar)
Rest 4 Mins

6 Mins to Complete 1 Flat Loop or 600m Row
With the Remaining time Max Burpee Box Jump Overs
Rest 3 Mins

4 Mins to Complete 400M Run or Row
With the Remaining time Max Plate Burpees
Rest 2 Mins

2 Mins to Complete 200M Run or Row
With the Remaining time Max Burpees

Keep track of all Burpee Reps.

Modify burpee exercises as needed to keep you moving. (Burpee box jump or step ups are fine, less weight or NPU Burpee etc)

Saturday 9/1

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  9/2

Option 1.
Every Even Min for 16 Minutes (8 sets)
3-5 Barbell Hang Squat Clean
Build over the course of the first 4 sets to something heavy and repeat for the final 4 sets.

Option 2.
5 sets for Quality (15 Mins)
5-10 Dumbbell/KB Hang Squat Clean
Max Consecutive Ring Dips/Push-ups to Ring Support or Plank
If you are less familiar with these movement start light and work you way up in weight to something that is challenging for the given reps. Rest as needed between exercises


5 Rounds
In 90 Seconds Complete 10 Single Arm Swings Alternating R/L
Max Rep Double Unders or Row/ Ski or Airdyne Cals in the remaining time.
90 Seconds off Between Rounds.

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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