Workouts for 9/10 – 9/16

CFCA Kids program is back! Starting on September 11, kids (ages 6-13) will focus on skills, confidence, fun and develop a lifelong love of moving and exercise! Classes will run on Tuesday and Thursdays from 3:30 – 4:15. Registration is now OPEN! https://crossfitcapeann.pike13.com/membership_products/461253
Remember you can always try us out before committing (First class is always free) and you can do drop ins as well, $16 a class!

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.

Whole Life Challenge: Early registration is open for the Fall Whole Life Challenge which begins September 29th and ends November 9th. If you are looking for nutritional accountability and developing better overall lifestyle habits  you may want to consider this. We have put together an offical CFCA Team. Join here! https://game.wholelifechallenge.com/wlc1807/business_accounts/1886#/


Monday 9/10

3 Rounds
In 2 Mins Complete 10 Sandbag Ground to OH
Row the Remainder for Calories
2 Mins Off After each Round

3 Rounds
In 2 Mins Complete 10 Sandbag Front Squats
Bike the Remainder for Calories
2 Mins Off After each Round

3 Rounds
In 2 Mins Complete 1 Lap Sandbag Drag
Ski the Remainder for Calories
2 Mins Off After each Rounds


Tuesday 9/11

8 Mins With a Partner
Dip/ Push-up Ladder 1-7 Repeating
2 Mins Off

8 Mins With a Partner
Strict Pull-up/Ring Row Ladder 1-5 Repeating (weighted PU optional)
2 Mins Off

8 Mins With a Partner
Gimme Gimme Ladder 1-3 Repeating

Bonus: Flat Loop Farmer Carry with Partner

Teams will alternate efforts. One partner will be responsible for the even reps and the other the odds… the following round it will switch. Grind through. Rest and break up sets when needed to preserve good movement.

5:30PM: Kettlebell Class


Wednesday 9/12

Option 1
15 Mins to a 1RM Clean & Jerk

Option 2
8 Rounds (16 Mins)
Evens: 3-5 Clean & Jerks
Odds: Rest
Ascend in weight to hard but doable for the first few rounds then hold that weight for the remaining rounds.

then

10 Mins Alternating with a Partner
3 Shuttle Runs

6:30-8:00PM Climbing/ Open Gym.


Thursday 9/13

Performance  
50 Sit-ups
1 Rope Climb
200M Run
40 Sit-ups
2 Rope Climbs
400M Run
30 Sit-ups
3 Rope Climbs
Flat Loop
20 Sit-ups
4 Rope Climbs
Hill Loop
10 Sit-ups
5 Rope Climbs

Option to Row and Cap at 25 Mins 


Friday 9/14

With a Partner (Partition Reps as Needed)
100 Cal Bike
100 Alternating KB/DB Squats Cleans (R/L)
100 Cal Ski
100 Alternating Russian Swings (R/L)
100 Cal Row
100 Push-ups


Saturday 9/15

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  9/16

30 Min Dumbbell/Sandbag Complex/Ladder 1-2-3-4++++
Hang Squat Clean
Shoulder to OH
Bent Row
Strict Pull/Chin-up/Ring Row
Push-up

Reps do NOT have to be unbroken so rest intuitively to keep movements clean. Go with Dumbbells that are on the heavier side. Do this for Quality!

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? https://opexfit.com/blog/why-do-we-love-map-10. 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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