Programming for December 11th through December 17, 2017

A look inside the gym during 5:30am class. This class has quickly grown to the largest class on average with anywhere from 12-18 people per day. If you plan on taking this class, arrive 10 minutes early and be ready to rock at 5:30am. 

A look inside the gym during 5:30am class. This class has quickly grown to the largest class on average with anywhere from 12-18 people per day. If you plan on taking this class, arrive 10 minutes early and be ready to rock at 5:30am. 

Our Holiday party is this upcoming Saturday!! 
If you have yet to pay, please do so immediately. Some of you have said you keep forgetting.
Put the money in your gym bag or car today so you can take care of that tomorrow.
It's going to be a fun night!

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Monday December 11, 2017

CROSSFIT & FITNESS
WARMUP:
3 Sets
1 Minute Assault Bike (70/60 RPM)
10 Bottom Half Burpees
20 Sec Hollow Hang
20 Sec Arch Hang
10 Beat Swings
10 Single Arm High Pulls

Push-Up Practice: (keeping good position)
2 Sets
15 seconds top of the push-up hold
15 seconds bottom of the push-up hold

Push-Up Test - (in pairs to hold each other to standard)
6 minutes
Max Push-Ups (with integrity)
*modify as needed

Every 5 Minutes for 4 Rounds: (T)

20/15 Calorie Assault Bike Sprint
20 Pull-Ups

(Record Fastest and Slowest)
*scale pull-up volume to 10 if needed and bike no more than 1 min

[REPEAT FROM 7/6/2017]

INTENT:
We put our push-up practice to the test this week. After 5 weeks of working on
positioning and the strength/stamina for push-ups, we will test our abilities today.
Remember, no worm, pike, shorties, etc that we demonstrated in the video posted
a few weeks back. Keep good form the entire way.
Our workout is a repeat from early July. We have been working hard to improve
our power output and consistency on the bike. In the meanwhile, our pull-ups have
improving and many of us are able to put together larger sets. This will be good to
see. Today we are training power, speed, stamina, strength, recovery and coordination.

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Tuesday December 12, 2017

CROSSFIT
WARMUP:
1 minute Heels Down Row (No arm pull)
1 minute Heels Down Row (with arm pull)
10 Squat Thoracic Rotations
10 Pause Wall Balls
15 sec Top of the Ring Support
15 Sec Bottom of the Ring Support

STRENGTH: Back Squats ( Week 1 of 8)
5 reps @ 65%
5 reps @75%
MAX reps @85%


WOD (C)
AMRAP 5
30/22 Calorie Row
50 Wall Balls
MAX Muscle Ups in remaining time
(Ring or Bar is allowed - scale to Ring Dips)

- rest 5 minutes-

REPEAT FOR ANOTHER ROUND!!


INTENT:
Some of you experienced some rowing last week with Coach Rob or Cleary when you
weren't allowed to pull with your arms. Today, everyone is going to drill it to understand
how much our legs are really needed in the movement. Also, as we understand this
more, we will recruit the hamstrings more for every single stroke. Today we also start an
8 week back squat cycle that will end about 2 weeks before the CrossFit Open. If you
were here last week, use that 1rm number. Our workout is a test of stamina and
recovery. How well can you remain consistent and perhaps unbroken on wall balls
after another movement? Then, can you perform a higher skill as you are fatigued?
Today we are training strength, endurance, stamina, coordination, and power.

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FITNESS
WARMUP:
1 minute Heels Down Row (No arm pull)
1 minute Heels Down Row (with arm pull)
10 Squat Thoracic Rotations
10 Pause Wall Balls
15 sec Top of the Ring Support
15 Sec Bottom of the Ring Support

Strength: Back Squat
6x3 @70% of your 3RM (found last week)

WOD
AMRAP 5
300m Row
50 Wall Balls
MAX Muscle Ups in remaining time
(Ring or Bar is allowed - scale to Ring Dips)

- rest 5 minutes-

REPEAT FOR ANOTHER ROUND!!

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Wednesday December 13, 2017

CROSSFIT
WARMUP:
2 Sets
15/10 Calorie Assault Bike
20 sec Standing Calf Raise
15-20 sec Single Leg Hold (each leg)
15-20 Double Under Attempts
15 Single Arm High Pulls (each side)
15 Single Arm Strict Press (each side)


STRENGTH & CONDITIONING
Double Unders & Hang Power Cleans

1 Minute on 1 Minute off for 14 minutes
35 Double Unders + Max Hang Power Cleans (115/75)


20 minute Clock to complete the following:
(rest 1-2 minutes between each station)

- Accumulate 2 minutes Double DB Overhead Hold (GOAL: under 3 min)
- Accumulate 3 Minutes in a Bar Hang (any grip is allowed)
- 10 Turkish Get-Ups each side
- 20 Barbell Roll-Outs
- 12-15 Sandbag Cleans


INTENT:
After a lot of squatting yesterday, we have zero squatting today.
Our strength and conditioning piece is great practice for staying consistent on
double unders and being able to hang onto a barbell while your heart rate is up.
Stick with rep count for double unders that you start with and do not decrease the
amount if you struggle. This is an opportunity to work through that. When double unders
are in a workout come the Open, you have to battle through if you struggle.
There is no wod today but we have time to work on some holds, hangs, core, and
odd objects. Rest a minute or two between movements. These don't have to be done in
a specific order. There is no score for this stuff.
Today we are training speed, power, coordination, balance, accuracy, stamina, strength,
and endurance.

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FITNESS
WARMUP:
2 Sets
20/15 Calorie Bike
10 Single Leg Deadlifts (each)
10 Turkish Get-Ups (5 each side)
20 sec Standing Calf Raise
20 Pogo Hops
20 Double Under Attempts

EMOM 10
Odd- 5 Barbell Strict Press (1 sec Pause at the top)
Even- 30 Sec Double DB/KB OH Hold


WOD
2 minutes on, 1 minute off for 5 Rounds
30 Double Unders
5 Burpees
Max KB Swings (53/35)

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GYMNASTICS (6pm only)

Warm Up:
10 HS shoulder shrugs
5 cat stretch to seal stretch
Shoulder mobility
Hollow body rocks increasing length

Skill: Handstand Hold
Drill 1: Forearm box trainer (helps stabilize your forearms to assist getting your center of balance)
Drill 2: Scissor Drill: Part 1 (floor drill) Part 2 (parallette drill)
Drill 3: Partner shadow spot
Drill 4: Perpendicular HS hold against wall
Drill 5: HS hold against wall to perpendicular hold to stomach against wall

EMOM 8:
Odd: 3 t2b+pull-up
Even: 30 sec weighted hollow hold with med ball

WOD:       
AMRAP 12
Increase by 3’s
3 thrusters (65/95#)
3 HSPUs
6 thrusters
6 HSPUs
(9,9 12,12 etc)

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Thursday December 14, 2017

CROSSFIT & FITNESS
WARMUP:
20m High Knees
20m Butt Kicks
20m Side Shuffle
4x10m Shuttle Sprint
10 Jumping Air Squats
10 KB Thrusters
10 KB SDHP


STRENGTH:
Work in Pairs
EMOM 12
Odd- 6 Thrusters from the rack (135/95) must be unbroken
Even- 8x10m Shuttle Sprint

WOD (T)
For Time:
21-15-9
Sumo Deadlift High Pulls (95/65)
Handstand Push-Ups

rest 2 minutes

30 Thrusters for time (95/65)

Fitness Weight: 65/45


INTENT:
Threre are plenty of thrusters in today's program. If you dread doing thruster,
this is a day to come train. It's very difficult to improve in something if you avoid it.
The emom has heavier thrusters taken from the rack paired with shuttle sprints.
YES, go hard on the sprint, you should get winded.
The workout is not one to write off. Sumo Deadlift High Pulls are a movements we
don't see that often. This movement forces us to use our legs first and then our arms.
(similar to the rower) If you need to scale the number of HSPU down, that is ok.
(example: 12-9-6). You can kip the hspu but NO resting on your head.
The 30 thrusters for time is a separate score and the goal is unbroken.
Today we are training power, strength, speed, agility, stamina, balance, coordination,
and accuracy.

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Friday December 15, 2017

CROSSFIT
WARMUP:
STRENGTH QUALITY
3 Rounds
20 Single Arm High Pulls each side
20m Lunge Press (10m each)
3 Laps Single Arm Farmer Carry (each arm 70/53)
30 sec Pronated Hang
30 sec Squat Hold
30 Strokes on the Rower


WOD (T)
3 Rounds
8 Front Squats (165/110)
16 C2B Pull-Ups
24 Calorie Row
- rest 1 minute between rounds -


INTENT:
Don't take the stregnth quality for granted. Reading it early in the week is easy.
It's a different feel once you've felt out the rest of the week's program beforehand.
The workout is designed to stay as unbroken as possible. The front squats are taken
from the floor and you only want to clean it once. If you're c2b pull-ups are sloppy and
you are unable to string them together, get as close as possible while still stringing
bigger sets together. The one minute rest between rounds is going to fly by. Collect
yourself and be ready to pick up the bar again.
Today we are training coordination, accuracy, strength, endurance, stamina, and power.

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FITNESS
WARMUP:
2 Rounds
20 Single Arm High Pulls each side
20m Weighted Lunge
2 Laps Single Arm Farmer Carry (each arm)
30 sec Pronated Hang
30 sec Squat Hold
30 Strokes on the Rower


PARTNER WOD
AMRAP 15
50 Calorie Bike
50 Front Squats (75/55)
50 Calorie Row
50 Pull-Ups

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Saturday December 16, 2017

WARMUP:
2 Sets
50 Plate Taps
10 Bottom Half Burpees
10 Tuck Jumps
10 Single Leg Deadlifts each side
10 Toe Touches

WOD
Buy In: 2 Minute Bar Hang

4 Rounds
15 Deadlifts (185/115)
10 Bar Facing Burpees
5 Power Cleans

Cash Out: 2 Minute Plank

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Sunday December 17, 2017

WARMUP:
"Rowling"
In Pairs, 10 rounds each
The object of the game is to try to row exactly 100m.
If you do so, there is no penalty. If you're off by any amount, higher or lower,
your partner will perform that many burpees.
(example: 97 meters = 3 burpees)
Keep track of your score to see how well you do.

PARTNER WOD

100 Calorie Row
100 Push-Press (95/65)
100 Sit-Ups
50 Calorie Row
50 Shoulder to Overhead (115/75)
50 Toes to Bar