Workouts for 10/8 – 10/14

We hosted an awesome group from Proctor School’s Ocean Classroom Program on Friday. These kids are spending their fall sailing on the Roseway… chasing warmer weather down to the Caribbean and learning mucho life skills on the way. What an awesome opportunity!  Thanks to John Talaber (who trained with us all summer) for brining them in. Good luck to a safe voyage!

“Brunch on A Boat” This Sunday 10/14: We’re heading out on the Lady Sea with Mike Mann and his crew for a little Sunday harbor cruise!  We’re boarding at 10:45am and pushing off at 11am. Don’t be late or you’ll miss out on the fun! Meet in the parking lot of the Cape Ann Marina. $5 will get you on the boat and one raffle ticket (don’t worry, you can buy more). This will cover tip for the crew.  Significant others and friends are welcome!  CASH bar – bring some dollars for Mimosas and Bloody Marys! This is an 18+ event

CFCA Transitional News: The NEW owners will be sending out a letter this week with some fun introductions and general info/future plans as we  transition ownership Nov 1st. Check your email or we will likely post it in the FB Group as well.

Lastly…. Friday Morning Trail Running has officially come to a close for the season. It’s pretty dark at 6AM now which cuts off the time we need to run and get back and onto to work or family life. Looking forward to spring when we will start that up again and kudos to those who made it a regular thing!


Monday 10/8 

6 Rounds or 30 Min Relay Course With a Partner
10 WallBall
Bear Crawl Zig Zag Course
5/ 10 Cal Ski
Tire Jump/Step Through Course
Air dyne 10/15 Cals.
Tag out
Alternate efforts with a partner. If you both complete 6 Rounds before 30 mins you are done.

Tuesday 10/9  

30 Mins 1-10 for Quality
Weighted Pull-ups/ Chin-ups > BW > Banded
Barbell/Double KB/DB Thrusters
Double/Single Unders x 10

Grind through… resting as needed to keep movements crisp and unbroken for as long as is possible. On the Pull-ups/thrusters, use a weight that is tough for 5 consecutive reps. 


Wednesday 10/10

2 Rounds
1 Min Tire Flips
2 Min Ski for Cals
3 Mins Rest
1 Min DB Push Press
2 Min AD for Cals
3 Mins Rest
1 Min Russian Swings
2 Min Row for Cals
3 Mins Rest

Objective here is to keep the rounds consistent in output. Brisk but sustainable for the 3 min work periods. Modify elements as needed to maintain constant movement.


Thursday 10/11

Teams of 3 (1 Works-1 Paces-1 Rests)
5K Row or Ski
Pacers Alternate between 1 Lap Heavy Gimme Gimme and Sandbag Drag


Friday 10/12

15 Min Repeating Ladder (1-5) with a Partner
Renegade Man Maker
Each Partner will do all the Reps (1,1,2,2,3,3,4,4,5,5)

then

With a Partner Run or Row
400M>300M>200M>100M>200M>300M>400M
Again…each partner will do all the intervals.


Saturday 10/13

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 10/14

10 Rounds For Quality 
Min 1: Max Strict Pull/Chin-ups/ Max Ring Dips/Ring Push-ups (Alternate Pull/Push Each Round)
Min 2: 1 Lap Sled Push
Min 3: Rest

*MOD to Ring Rows and Banded Push-ups if needed

Prioritize clean movement. If you need to make adjustments to sled weight no problem, just know what you need so it can be done fairly fast. Take that Min to recover and reset for the next round.

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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