Programming for February 19th through February 25, 2018

Athlete: Maria Masotti Photo: @supercleary

Athlete: Maria Masotti
Photo: @supercleary

The CrossFit Open begins this week!!
The announcement of 18.1 is 8pm on Thursday. 
You can view it live at games.crossfit.com
This is where you can also register up until 2/26.

The team shirts will be in by Thursday. 
All available times outside of Saturdays to do the open workouts are posted in our "Events" tab.
You will also see ways to earn your team points during the open.

*There is NO gymnastics class this week*

18.1 HEAT LIST

Heat 1- 8:30am
Jay Rubenstein
Larry Gaier
Rhiannon Alton
Christina Gallagher
Jordan Wolk
Johanna Laros
Corrine Mahoney
Kait Ilch
Keri Wisey
Andrew Ilch
Kristina Kullack
Kelly Joyce
 

Heat 2- 9:00am
John Kullack
Dan Baxt
Jeremy Cecil
Ryan Jantzen
Alicia Rodabough
Marc Cain
Jo Cecil
Colleen Ferry
Annette Berger
Chrissie Hult
Amanda Ricor
Rob Bruccoleri
 

Heat 3- 9:30am
Michael Hyland
Jenna Razeq
Krystal Waldron
Harrison Heifel
Andrew Heib
Bob Gregor
Angela Vietmeier
Vicki Puccio
Spiros Botos
Dimitri Botos
Michael Patterson
Julie Bass
 

Heat 4- 10:00am
Greg Tricola
Rob Santoro
Joe Masone
Colleen Riordan
Julia Brazil
Aja Campbell
Kate Flynn
Kim Lewis
Randi Shelowitz
Carly Harnick
Kerim Tulun
 

Heat 5- 10:30am
Chris Gibaldi
Chris Toffolo
Stu Phillips
Janice McIntyre
Terry Sloan
Anita Todd
Frank Lewis
Jennifer Benegas
Liam O’Neill
Pat Duggan
Sarah Modetsky
Vin Lodato


Heat 6- 11:00am
Nick Soltadenko
Joe Demarco
Dan O’Sullivan
Kevin Hanrahan
Vin Lodato
Brian Eidens
Joe Murdy
Paddy Summers
Ed Randazzo
Ashley Sherman
James Cameron
Diana Grillo


Heat 7- 11:30
Jenny Kaufman
Gregg Audiffred
Michelle Lavagnino
Jen Casale
Roz Steele
Pavlos Bozikis
Tracy Portelli
Michelle Kromas
Kris O’Neill
Joe Bufalini
Maria Masotti

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Monday February 19, 2018

CROSSFIT
WARMUP:
4 Sets
300m Row (heels down) @30 SPM
2 Laps Double Farmer Carry
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (30 sec hold on last rep)
10 Beat Swings or Ring Swings


WOD (T)
AMRAP 15
7 Shoulder to Overhead (135/95)
15 C2B Pull-Ups

*If you complete 5 Rounds, MAX Muscle Ups in time remaining


INTENT:
We have a longer warmup to get the body moving after the weekend and prepare for the
week ahead of us. The CrossFit Open begins this week. Row hardduring the warmup
These reps will get you ready for a challenging workout. The pace of the amrap is
supposed to be steady and smooth. The shoulder to overhead reps should be unbroken
the majority of the workout. Scale the weight accordingly. Today we are training strength,
stamina, coordination, power and balance.

-----

FITNESS
WARMUP:
2 Sets
300m Row (heels down) @30 SPM
3 Laps Double Farmer Carry
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (30 sec hold on last rep)
30 Sec Low Ring Hip Extension Hold
10 Beat Swings or Ring Swings

WOD (T)
AMRAP 12
250m Row
10 Shoulder to Overhead
10 Pull-Ups

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Tuesday February 20, 2018

CROSSFIT
WARMUP:
Every 45 Seconds for 6 minutes
5 Wall Balls
3 Burpees

Then, 2 Sets
10 Groiners
10 Hollow Rocks
10 Squat Thoracic Rotations
10 Samson Lunges


STRENGTH: Step Ups
4x12 Alternating Front Rack Step Ups (6 each)
Suggested Weight: 25-30% of your 1RM Back Squat

WOD (T)
30 Double Unders
20 V-Ups
15 Squat Cleans (135/95)
30 Double Unders
20 V-Ups
10 Squat Cleans (185/115)
30 Double Unders
20 V-Ups
5 Squat Cleans (225/135)


INTENT:
Last week was a bit of an eye opener for some when we did step ups. We will do them
again today and look to hit numbers closer to the prescibed 25-30%. Some of you can
squat a house but struggle to step up light weight. We are going to attack these
weaknesses. The workout is some good practice for double unders and cleans as the
open nears. We want to stay consistent on the rope and work on hitting our cleans under
some fatigue. Today we are training balance, flexibility, coordination, power, strength,
stamina, endurance and speed.

-----

FITNESS
WARMUP:
Every 45 Seconds for 6 Minutes
5 Wall Balls
3 Burpees

Strength: Step Ups
4x12 Alternating Front Rack Step Ups (6 each)
Suggested Weight: 25-30% of your 1RM Back Squat

WOD (T)
50 KB Swings
40 V-Ups
30 DB Snatches
20 Burpee Box Jump Overs
10 Calorie Bike

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Wednesday February 21, 2018

CROSSFIT & FITNESS

WARMUP:
2 Sets
250m Row
10 Toe Touches
20 Sec Handstand Hold
10 Single Leg KB DL (each)
20 Sec Supinated Hang
10 Push-Ups

EMOM 10
Odd- 8 Deadlifts @40%
Even- 5-8 HSPU


WOD (T)
Every 3 minutes for 5 Rounds
250m Row
5 KB Swings (70/53)
10 Push-Ups
15 Air Squats


INTENT:
The strength today should not be a killer. It should help maintain the movements and
keep them fresh. The same goes for the the interval workout. You should ideally have
a minute or more of rest before beginning the next interval. If you need to scale, start
with movement before volume. (ex. use a band for pushups before cutting the number
of push-up reps) Today we are training power, speed, endurance, stamina, coordination,
strength and balance.

-----

Thursday February 22, 2018

CROSSFIT
WARMUP:
Teams of 3-4
5 Sets each
20 Sec Bike @85%

Then,
3 Sets
10 Groiners w/ a pause
10 DB Snatches
10 Bottom Half Burpees

WOD (T)
For Times:
30 Bar Facing Burpees

- rest 5 minutes -

30 Bench Press (75% of BW)

- rest 5 minutes -

30 Hang Power Snatches (115/75)

- rest 5 minutes -

30 Calorie Bike Sprint


INTENT:
The CrossFit Open officially begins tonight with the announcement of 18.1.
Today, we are keeping the intensity high and the volume low for the workout.
The banded pull-up work before the 3 part workout is for everyone. Use the band to
essentially hit percentage reps for the pull-ups. On the workout, go all out on each.
For the bench, you should be able to hit over 10 reps in a row to start. Figure no more
3-4 sets. The same goes for the hang power snatches. You want to hang on as long
as possible. And the bike.... yes the bike. GO HAM!! Can any guy hit 30 cal in under
25 seconds? Can any girl hit 30 cal in under 50 sec?
Today we are training power, speed, strengh, coordination, recovery and stamina.

-----

FITNESS
WARMUP:
2 min Assault Bike @60/50 RPM
20 sec standing calf raise
20 sec single leg hold each leg
20 push-up position shoulder taps
20 sec supinate hang
20 sec hollow body hold

EMOM 8
Odd- 20m Bear Crawl
Even- 30 sec of Double Unders

WOD (T)
30 Calorie Bike
30 Burpees
30 Double DB Lunges
30 Double DB Push Press
30 Double DB Russian Swings

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Friday February 23, 2018

CROSSFIT
WARMUP:
2x10m High Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
2x10m Single Leg Hops (each)
2x20m Side Shuffle
10 Single Arm Ring Rows each
10 Air Squats
10 Burpees


18.1 Movement Review and Tips



WOD (T)
AMRAP 10
10 Front Squats (115/75)
3 Rope Climbs


INTENT:
The Open has begun. Today and each Friday of the Open will be the opportunity for
you to come in and move around to prepare for the workout on Saturday. Coaches
will take you through the movements of the workout and give tips on efficiency and
apporoach for your gameday. If you are serious about performing your absolute best on
Saturday, take the workout today as an opportunity to "collect reps" and go about 75%.

-----

FITNESS
WARMUP:
2 Minute Row (Heels Down) @30-33 SPM
2x10m High Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
2x20m Side Shuffle
10 Pause Wall Balls
10 Hollow Rocks
10 Beat Swings


PARTNER WOD
2 Rounds
1200m Row
80 Wall Balls (20/14)
40 Toes To Bar
4 Rope Climbs

-----

Saturday February 24, 2018

Warmup:
2 Sets
1 Minute Row at a moderate pace
10 Toe Touches
10 Beat Swings (TTB focus)
5 Single Arm Hang Cleans (each)
5 Single Arm Push Press w/ 1 sec pause at the top (each)

Go to games.crossfit.com to review the movement standards.

Open 18.1
AMRAP 20
8 Toes to Bar
10 Single Arm Hang Clean & Jerk (50/35)
14/12 Calorie Row



Heats begin at 8:30am
Heat List will be up on Friday evening.




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Sunday February 25, 2018

WARMUP:
2 Sets
250m Row
10 Sciatic Nerve Floss (each)
10 Plank to Down Dog
20 Sec Supinated Hang
10 Squat Thoracic Rotations
20 Sec Standing Calf Raise
20 Sec Single Leg Hold
20 Pogo Hops
1 Minute Plank


Partner WOD
1000m Row
200 Single Unders each
100 Burpees
100 Sit-Ups
100 Wall Balls
200 Single Unders each
1000m Row

Programming for February 12th through February 18, 2018

2018 CrossFit Island Park Open Teams

2018 CrossFit Island Park Open Teams

The 2018 CrossFit Open teams are set. We have 98 athletes and coaches participating in our in house team competition. The point system is a little simpler than last year and is posted in our events blog. There are about half of you signed up on games.crossfit.com and you will have up until the weekend of February 24th to sign up if you have yet to do so. 
All athletes who are on a team must bring $20 cash by 2/18 to pay for their team tee or tank. If not, you are choosing to use your cc on file. 

If you want to purchase one of the shirts but are not participating in the open, you will have that opportunity as we add them to the online store. 

-----
Monday February 12, 2018

CROSSFIT
WARMUP:
2 Sets
500m Row (heels down) @30 SPM
3 Laps Double Farmer Carry
20 Groiners
10 Heavy Russian KB Swings
20 Perfect Push-Ups


5 Sets
5 Tempo Banded Clean Grip Deadlifts
(5 Seconds Up, 5 Seconds Down)


WOD (T)
For Time:
1000m Row
30 Power Cleans (155/105)
30 Bar Facing Burpees
10 Ring Muscle Ups (or 20 Ring Dips)

INTENT:
We are entering the last "training week" before we dive into the 2018 CF Open.
Focus on engaging your hamstrings on the the row today. The heels down row in the
warmup will help that focus. The tempo banded deadlifts will help to engage our lats
and keep the barbell close to the body. We want to do this so we avoid the barbell
controlling us while lifting. The workout is chipper style. The row should be down at
a pace that will allow you to go right into your cleans. If you're able to cycle the bar, do it.
a challenge for the burpees is to do them all without stepping up from them. If you are
someone who is working on muscle ups, this is an opportunity to try them under fatigue.
If you fail 3 times, move on to the ring dips. Today we are training power, strength,
stamina, endurance, coordination, balance and agility.

-----

FITNESS
WARMUP:
2 Sets
500m Row (heels down) @30 SPM
3 Laps Double Farmer Carry
10 Groiners
10 Heavy Russian KB Swings
10 Perfect Push-Ups

WOD (T)
21-15-9
DB Snatches
Lateral Burpees over DB

- rest 5 minutes -

1000m Row for time

-----

Tuesday February 13, 2018

CROSSFIT
WARMUP:
16 Rounds of Tabata
4 Rounds of Air Squats
4 Rounds of Push-Ups
4 Rounds of Hollow Rocks
4 Rounds of Wall Walks


Strength: Step Ups
4x12 Alternating Front Rack Step Ups (6 each)
Suggested Weight: 25-30% of your 1RM Back Squat


PARTNER WOD
2 Rounds
2 Min Max Wall Balls (20/14)
2 Min Max Toe to Bar
2 Min Max Deadlifts (185/115)
2 Min Max HSPU
- rest 2 min -

*Requirements*
Deadlift: Must be able to string 5 or more reps together.
HSPU: Must be able to string 3 or more together


INTENT:
Everyone is doing unilateral legwork today. After all the back squat soreness from last
week, we slow it up a bit with controlled single leg step ups. These are much needed for
some and will benefit everyone. The workout is partner style. Work on and off as needed
to accumulate as many reps at each movement as possible. Just like the back squat
amrap last week, be ready to go when your partner breaks from his/her set.
Today we are training strength, stamina, endurance, flexibility, coordination and balance.

-----

FITNESS
WARMUP:
16 Rounds of Tabata
4 Rounds of Air Squats
4 Rounds of Push-Ups
4 Rounds of Hollow Rocks
4 Rounds of Wall Walks

Strength: Step Ups
4x12 Alternating Front Rack Step Ups (6 each
Suggested Weight: 25-30% of your 1RM Back Squat

WOD (T)
AMRAP 10
5 Double KB Hang Clean & Jerk
10 Toes to Bar
15 Wall Balls

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Wednesday February 14, 2018

CROSSFIT
WARMUP:
2 Sets
1 Minute Bike @60/50 RPM
30 Sec Standing Calf Raise
20 Sec Standing Single Leg Hold (each)
10 Single Arm Thrusters (each)
10 Plank to Downdog

STRENGTH:
3 Sets
Max Shoulder to Overhead @85%
of your heaviest weight from last week.
(1 sec pause at the top of each rep)


WOD (T)
Every 4 Minutes for 5 Rounds
30 Sec Bike @70+/60+ RPM
20 Double Unders
10 UNBROKEN Thrusters (95/65)


INTENT:
I hope everyone notices the increase in shoulder strength over the past month. You have
been cycling shoulder to overhead for about 5 weeks now. A big indication of improvement
was in the wall ball/c2b interval last Friday. Most of you went unbroken on the 30 wall balls
for at least 3 rounds. Your legs will have the strength, especially from all the squatting.
You shoulders have built up more strength to endure the larger sets. Today we are taking
85% of the heaviest set of 10 from last week and going for max unbroken reps.
The intervals today are similar to the bike/DU/KBS one from 2 weeks ago. In this one,
you'll do 10 unbroken thrusters instead of swings. Today we are training strength, stamina,
power, endurance, balance, flexibility, coordination and recovery.

-----

FITNESS
WARMUP:
2 Sets
1 Minute Bike @60/50 RPM
20 Sec Standing Calf Raise
20 Sec Standing Single Leg Hold (each)
10 Single Arm Thrusters (each)
10 Plank to Downdog

EMOM 8
5 Thrusters from the rack

WOD
3 Rounds (3 min rest)
AMRAP 3
30 sec bike @70/60 RPM
40 Double Unders
Max Push Press in time remaining

-----

Gymnastics (6pm only)

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Thursday February 15, 2018

CROSSFIT & FITNESS
WARMUP:
Teams of 3-4
5 Sets each
20 Sec Bike @85%

Then,
3 Sets
8-12 Single Arm High Pulls (each arm)
10 Beat Swings
(rest 1 min between arms)


STRENGTH:
Build to a 1RM Strict C2B Pull-Up
(Regular Pull-Ups if you don't have C2B)
(Lightest Possible Band if you don't have pull-ups)


WOD (T)
30 Minutes of Strength Quality
3 Laps Single Arm Carry (each)
- 5 Single Arm Russian KB Swings after each lap
1 Minute Sandbag Bearhug Hold
10-20 Unbroken C2B Pull-Ups (modify as needed)
5 Turkish Get-Ups (each arm)
30-45 Sec Side Plank (each side)


INTENT:
Every couple weeks, we need a day in the program when it's all about practicing
movements and keeping the intensity relatively low. The strength today is a 1RM
strict c2b pull-up. This is pretty unorthodox for many people. If you have strict pull-ups
but not c2b, try to get a strict c2b (band if needed), then move on to weighted reg strict.
If you struggle with pull-ups to begin with, use a band hanging vertical and work to find
the with least resistance for your 1RM strict. After that, 30 minutes of movement is
prescribed. Carries, sandbag hold, sets of kipping pull-ups, turkish get-ups and planks.
Your midline will be challenged during this 30 minutes. It's not a "light" day.
It is just less intense then much of the program. Today we are training strength, power,
coordination and balance.

-----

Friday February 16, 2018

CROSSFIT
WARMUP:
2 Sets
2 Minute Row (Heels Down) @30-33 SPM
2x10m HIgh Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
2x10m Single Leg Hops (each)
2x20m Side Shuffle
4x10m Shuttle Run (75%)


4 Sets
5 Banded Tempo Snatch Grip Deadlifts
(5 Seconds Up, 5 Seconds Down)

*5 Tuck Jumps after each set


WOD (T)
EMOM 15
A- 8x10m Shuttle Sprint
B- MAX Reps Snatch Singles @80-85%
C- REST


INTENT:
We will see heavy snatches today for low volume and very light snatches tomorrow for
high volume. The same tempo drill from Monday will be done today with snatch grip.
Then you will have time to warmup your barbell before the emom. The shuttle sprints are
programmed to exhaust you a bit before lifting a heavy bar. Stick to the percentages that
are suggested. Stabilize the bar in the catch and finish every rep strong.
Today we are training agility, coordination, power, strength, stamina, balance and endurance.

-----

FITNESS
WARMUP:
2 Sets
2 Minute Row (Heels Down) @30-33 SPM
2x10m HIgh Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
2x10m Single Leg Hops (each)
2x20m Side Shuffle
4x10m Shuttle Run (75%)


PARTNER WOD
100 Sit-Ups
80 Box Jumps (24/20)
60 Calorie Row
40 KB Swings (53/35)
20x10m Shuttle Sprints
40 KB Swings
60 Calorie Row
80 Box Jumps
100 Sit-Ups


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Saturday February 17, 2018

WARMUP:
3 Rounds
20/15 Calorie Row
5 Inchworm + Push-Ups
10 Single Arm High Pulls
10 Beat Swings


Barbell Cycling Technique
Bar Muscle Ups Practice


WOD
AMRAP 7
10 Power Snatches
3 Bar Muscle Ups

*****If you drop the 10's, 3 Burpees before continuing the workout*****

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Sunday February 18, 2018

WARMUP:
2 Sets
1 Minute Bike (60/50 RPM)
10 Sciatic Nerve Floss (each)
10 Plank to Down Dog
20 Sec Supinated Hang
20 Sec Top of the Ring Dip Hold
20 Sec Bottom of the Ring Dip Hold


WOD
Partner WOD

Buy In: 50 Calorie Bike

4 Rounds
20 Single Arm DB Push Press
20 Front Squats (135/95)
20 Ring Dips

Cash Out: 50 Calorie Bike

*If you didn't worked out Saturday, you can row instead of bike.*