Programming for May 21st through May 27, 2018

 Athlete: Steph Marra Photo: @supercleary

Athlete: Steph Marra
Photo: @supercleary

New apparel is available at the online store. If you ordered before May 10th, you will receive your apparel this week. Click here to order you new gear.

In honor of Memorial Day Murph, we are accepting donations to help send kids of our soldiers to camp this summer.  If we can get 50 people donating $20 we can send 2 kids. This is how easy it is. Kamp Kiwanis is a sleep away camp in upstate New York where Kiwanis clubs from the state can sponsor children and send them up to the Camp for a week. No child or adult ever pays to go to the Camp. They are all 100% funded by Kiwanis Clubs around all over the state. This year and last year the camp made a push to send children from military families stationed at Fort Drum, located in Watertown NY. It is very close to Kamp Kiwanis which is located in Taberg NY. The cost to send a local child is $615 and the cost to send a Fort Drum child is $465. The price difference is the busing service.

Upcoming Events
May 28th - Memorial Day Murph
June 3rd - 4- Person Team Relay
June 10th - CrossFit Total

Sign up sheets for all events are on the front desk at the gym.


We are starting a CrossFit Teen Program in July that will run for 6 weeks. 
It will be 12pm on Mondays, Wednesdays and Fridays.
Please see Coach Rob if you have any questions.

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Monday May 21, 2018

CROSSFIT
WARMUP:
200m Run
20 Groiners
20 Sec Table Top Hold
20 Kossacks
20 Heidens
20 Air Squats

STRENGTH: (off 90% + 5lbs)
Back Squat
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%


WOD (T)
3 Rounds
6 Hang Power Cleans (135/95)
12 Front Squat
60 Double Unders
200m Run


INTENT:
DELOAD WEEK!!! It has come at a perfect time as we are one week
away from Memorial Day Murph. The strength loads will be lighter.
The workouts will be partly skill based and we are looking to get better
at something each day. The power lifts will feel light and won't take
long to hit the numbers. That is a good thing. For today's workout, hit
crisp hang power cleans. We want to hit the cleans and front squats
unbroken together. The workout should take 12 minutes or less. If
double unders is something you struggle with, we are looking to scale
the number of reps or practice higher jumps on singles to get a better
feel for the jump needed in double unders. Today we are training
strength, power, speed, agility, flexibility, endurance, stamina, balance,
accuracy and coordination.

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FITNESS
WARMUP:
200m Run
20 Groiners
20 Sec Table Top Hold
20 Sec Hollow Body Hold
20 Heidens
1 Minute of Jump Rope Practice

EMOM 10:
Odd: 10 DB or KB Lunges
Even: 30 Sec Plank

AMRAP 12
200m Run
10 DB Hang Squat Cleans
30 Double Unders

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Tuesday May 22, 2018

CROSSFIT
WARMUP:
30 Sec Handstand Hold
50ft Bear Crawl
15 Sec Hollow Hang
15 Sec Arch Hang
10 Beat Swings
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10-20 Push-Ups

STRENGTH: (off 90% + 5lbs)
Bench Press
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%


WOD (T)
AMRAP 20
15 Pull Ups
100m Farmer Carry Outside (2x70/53)
50ft Handstand Walk

Handstand Walk Modifications:
L1: 50ft Bear Crawl
L2: 5 Wall Walks w/ pause at the top
L3: HS Kick Up Short Walk to Wall


INTENT:
Again, we have deload for our strength. Then it is all about skill
practice. The pull-ups and carries in the wod is to maintain strength
while fatiguing the upper body a little. Handstand Walk practice is
a skill that we will work into the program more as we saw it in the
Open and more people are looking to learn it. We have levels of
modifications that you can work your way through.
Today we are training strength, balance, coordination and flexibility.

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FITNESS
WARMUP:
30 Sec Handstand Hold
50ft Bear Crawl
15 Sec Hollow Hang
15 Sec Arch Hang
10 Beat Swings

3 Sets
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
15 Push-Ups

3 Sets
10 Pull-Ups
10 Alt Single Arm High Pulls

WOD
3 Rounds
100m Double Waiter Carry
100ft Bear Crawl

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Wednesday May 23, 2018

CROSSFIT
WARMUP:
500m Heels Down Row (20-25 SPM)
10 Empty Bar Good Mornings
10 Empty Bar Romanian Deadlifts
10 High Box Step Ups (5 each)
400m Run


STRENGTH: (off 90% + 5lbs)
Deadlift
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%


WOD (T) - 25 Minute Cap
Buy In: 800m Run

5 Rounds
20 DB Box Step Ups (alt legs)
20 Sit-Ups

Cash Out: 800m Run


INTENT:
It's hump day and grunt work day. Deload deadlifts to start, then a
longer workout. 800m runs to bookend the not so sexy step ups that
will get you the "good burn" you're looking for in your glutes. There is
no presribed weight on the dumbbells but in order to finish in under the
time cap, you must use a weight you can do unbroken sets of 20.
Today we are training strength, endurance, stamina, coordination,
balance, agility, accuracy and flexibility.

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FITNESS
WARMUP:
500m Heels Down Row (20-25 SPM)
10 Single Arm Sumo DL (each)
10 Single Leg RDL (each)
10 Lateral Box Step Ups (each)
400m Run

100m Single Arm Farmer Carry (each)
3 Single Arm Russian Swings every 10m

WOD
Buy In: 800m Run

3 Rounds
20 DB Step Ups (alt legs)20 Sit-Ups

Cash Out: 800m Run

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Thursday May 24, 2018

CROSSFIT
WARMUP:
3 Rounds of Follow the Leader
30 sec Bike
10 PVC OHS


Empty Bar Snatch Warmup (led by coach)
2x5 High Hang Jumps
2x5 High Hang High Pulls
2x5 Low Hang Jumps
2x5 Low Hang High Pulls

3x5 High Hang Power Snatch (pause in the catch)
3x5 Low Hang Power Snatch (pause in the catch)

WOD (T)
Every 90 Seconds for 8 Rounds
3 Hang Power Snatches



INTENT:
The warmup today is quick and will get your blood pumping.
You will get very warm and maybe uncomfortable with the amount
of empty bar snatch technique we will be doing. It is necessary to
resort back to the basics of weightlifting and drill the movement.
After getting very warm with the empty bar, you will load the bar and
hit 3 unbroken hang power snatches every 90 seconds for 12 minutes.
Today we are training strength, power, speed, coordination, balance,
and accuracy.

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FITNESS
WARMUP:
3 Rounds
20 Sec Bike
10 Alt DB Snatches
20 Sec Ski
- rest 1 min -

EMOM 30
A- 60m Sled Push
B- 2 Rope Climbs
C- 12/8 Calorie Bike
D- 12/8 Calorie Ski
E- 20 Sit-Ups
F- Rest

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Friday May 25, 2018

CROSSFIT
WARMUP:
30 Unbroken Wall Balls

2 Sets
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
10 DB Bench Pull Overs


STRENGTH: (off 90% + 5lbs)
Strict Press
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%


WOD (T)
AMRAP 12
15 Wall Balls
5 Muscle Ups (Bar or Rings)
200m Run

Modification for MU: 5 Strict Pull-Ups + 5 Perfect Push-Ups

INTENT:
Wall Ball Mentality may be making a comeback. You all have been
squatting and pressing overhead for the last 8 weeks. You will have
next week to hit some heavier numbers before maxing out on
June 10th. Your shoulders are stronger, your legs are stronger, and
we have hit lots of stamina based workouts. The wall ball is now
mental for most of you. You are able to do 30 unbroken. You are all
capable of doing 50+ unbroken. Prove it to yourself today.
The workout is a lot of transitioning. This will be transition prep for
Monday's Murph. The 15 wall balls unbroken will take 30 seconds.
The MU or modification should take about the same amount of time,
maybe a little longer. Then you run. Keep moving and avoid unneeded
breaks. Do you really need chalk reps? Do you really need water?
Today we are training strength, endurance, stamina, coordination,
accuracy and balance.

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FITNESS
WARMUP:
30 Unbroken Wall Balls

2 Sets
50m OH/Waiter Mixed Carry (each)
6x10m Shuttle Sprint
5 Burpees
- rest 2 minutes -


WOD
5 Rounds
15 Wall Balls
2 Rope Climbs
200m Run

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Saturday May 26, 2018

WARMUP:
2 Sets
30 Sec Bike
30 Sec Ski
400m Run
10 Beat Swings
10 V-Ups

EMOM 10
Odd- 10 Front Rack Lunges (30-40% of FS)
Even- 10 Toes to Bar


WOD (T)
10-9-8-7-6-5-4-3-2-1
Russian KB Swings (53/35)
Burpees to a 6" target
Then,
400m Run

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Sunday May 27, 2018

WARMUP:
10 Rounds each of "Rowling"
In pairs,
Row with the goal to stop on 100 exactly.
For every meter under or over 100,
your partner will perform that number in burpees.
(max number of burpees in a round is 10)


PARTNER WOD (T)
"I go you go" for 5 rounds each
12 Single Arm DB Hang Clean & Jerk (6 each)
250m Row


 

Programming for May 14th through May 20, 2018

 Athlete: Jeannie Grasser Photo: @supercleary

Athlete: Jeannie Grasser
Photo: @supercleary

New Apparel is available for sale. We have had the website up for two weeks. Get your orders in.
Addition designs are being added soon. Click Here to order.


UPCOMING EVENTS
May 19- Last Muscle Up Specialty Class
May 20- Running Specialty Class (2 left)
May 28- Memorial Day "Murph"
             (We are accepting donations at the gym to send military kids to summer camp)
TBA- CrossFit Total
TBA-  Four Person Team Relay (2M/2F)

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Monday May 14, 2018

CROSSFIT
WARMUP:
500m Row
20 Groiners
10 Ring Swings or Beat Swings
10 Single Arm Thrusters (each)
20 Sec Top of the Ring Support
20 Sec Bottom of the Ring Support
5-10 Ring Dips

STRENGTH: (off 90% + 5lbs)
Back Squat
5 Reps @ 40%
5 Reps @ 50%
5 Reps @60%
5 Reps @ 75%
3 Reps @ 85%
1-3 Reps @ 95%

- rest 2-3 minutes between sets -


WOD (T) - 12 Minute Cap
1000m Row
15 Ring Muscle Ups
30 Thrusters (95/65)

Don't have ring muscle ups?
30 Strict Ring Dips


INTENT:
This is the last HEAVY week of our strength cycle before we back off
to recharge our batteries to max out.
REMEBER: Take 90% of your 1RM, add 5lbs, then get your
percentages from there. (example: 200lb max. 90%= 180lb. Add 5lbs
185lb is the number you'll use to get your percentages to lift.)
Remember to take your rest in between sets.
As far as the workout goes, this continues with the theme I've had in
the last two weeks of putting a spin on girl workouts and making them
higher skilled. This chipper style workout will get you uncomfortable
from the start. Have a plan and be able to adapt to how you feel in the
moment. If you don't have ring muscle ups, we are staying on the rings
with strict dips. No bar muscle ups today. The thrusters will definitely
feel heavier than you expect since it's the last piece of the workout.
Today we are training strength, power, stamina, coordination, balance,
and flexibility.

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FITNESS
WARMUP:
500m Row
20 Groiners
10 Squat Thoracic Rotations
10 Single Arm Thrusters (each)
20 Sec Top of the Ring Support Hold
20 Sec Bottom of the Ring Support Hold
5 Ring Dips

STRENGTH:
4x10 Back Squats
(First set at the weight you did last week)

WOD
AMRAP 12
300m Row
10 DB Thrusters
10 Ring Dips

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Tuesday May 15, 2018

CROSSFIT
WARMUP:
400m Run
15 Sec Hollow Hang
15 Sec Arch Hang
10 Beat Swings
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10 Push-Ups
10 Band Aparts
10 Air Squats

STRENGTH: (off 90% + 5lbs)
Bench Press
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
5 Reps @ 75%
3 Reps @ 85%
1-3 Reps @ 95%

- rest 2-3 minutes between sets -

WOD (T)
20 Minute Clock
800m Run
10 Rounds of "Cindy"

In time remaining,
AMRAP
20 V-Ups
10 Strict HSPU or 20 Alt Strict DB Press


INTENT:
As mentioned in yesterday's intent, this is the last heavy week before
we test our 1RM in about 2 weeks. You will notice there are more
percentages than usual listed. The explaination for that is in Thursday's
intent. The workout is definitely some Murph prep. It starts with an
800m run and is followed by 10 rounds of "cindy". Once you complete
your 10 rounds of (5 pull-ups, 10 push-ups, 15 air squats) the rest of
the 20 minute clock will be an amrap of v-ups and strict hspu.
NO KIPPING on the hspu today. We haven't been doing hspu at all
in the last several weeks. Kipping them would be a high risk for neck
injuries. Today we are training strength, power, endurance, stamina,
balance, coordination, agility and flexibility.

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FITNESS
WARMUP:
400m Run
15 Sec Hollow Hang
15 Sec Arch Hang
10 Beat Swings
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10 Push-Ups
10 Groiners
10 Band Aparts
10 Air Squats

STRENGTH:
3x10 DB Bench Press

WOD
20 Minute Clock
800m Run
10 Rounds of "Cindy"

In time remaining,
AMRAP
20 V-Ups
10 Strict HSPU or 20 Alt Strict DB Press

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Wednesday May 16, 2018

CROSSFIT
WARMUP:
2 Sets
100m Single Arm Farmer Carry (each)
100m Overhead/Waiter Carry (each)


Rope Climb Technique & Practice

WOD (T)
EMOM 25
A- 30 Sec Assault Bike (70/60 RPM)
B- 30 Sec of Rope Climbs
C- 30 Sec of Sit-Ups
D- 30 Sec Sandbag Bearhug Hold
E- REST


INTENT:
Today is a little break from the heavy load and super high intensity.
The warmup includes a new carry variation. You will have 1 db or kb
in the waiter hold and the other will be in an overhead hold. Walk to the
end of the driveway, switch and come back. Today is a great day to
come in if you want some extra time to learn and practice rope climbs.
That is the only skilled part of the workout, so there will be time to work
on technique beforehand. Today we are training strength, power,
speed, flexibilty, agility, stamina, coordination and balance.

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FITNESS
WARMUP:


The program for Fitness is the same as CrossFit today.
Fitness Members are only allowed to take class during the
designated time slots of 11am and 7pm.
Even though the programs are the same today,
we ask you to follow this. Thanks.

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Thursday May 17, 2018

CROSSFIT
WARMUP:
3 Sets
250m Row
15 Russian KB Swings
10 DB Strict Press (each)

STRENGTH: (off 90% + 5lbs)
Strict Press
8-10 Reps @ empty bar
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
5 Reps @ 75%
3 Reps @ 85%
1-3 Reps @ 95%



STRENGTH: (off 90% + 5lbs)
Deadlift
8-10 Reps @ empty bar
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
5 Reps @ 75%
3 Reps @ 85%
1-3 Reps @ 95%


INTENT:
Today is all strength. You'll get the blood pumping and get sweating in
the warmup. Then it's time to hit two lifts. Take note of the added
percentages as you have had for the other lifts earlier in the week.
These warmup percentages are guides of how to properly and
effectively warmup the movement for the high numbers. This is also
a guide of how to approach finding a 1RM when we do max out our
lifts in the next couple weeks. Today we are training strength and
power.

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FITNESS
WARMUP:
2 Sets
10 Russian KB Swings
10 Single Arm Strict Press
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
1 Minute of Jump Rope Practice.


AMRAP 10
10 BB Deadlifts
10 Push-Ups

- Rest 5 Minutes -

AMRAP 10
20 Double Unders
20 BB Push Press

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Friday May 18, 2018

CROSSFIT
WARMUP:
1 Minute Ski
1 Minute Bike
200m run
50 Plate Taps
20 Burpees
EMPTY BAR warmup w/ coach

STRENGTH:
3x5 Hang Squat Clean
(All three sets at or near the ending weight from last week)


WOD (C)
AMRAP 9
Acsending by 3's
3 Hang Squat Cleans (135/95)
3 Bar Facing Burpees
6 Hang Squat Cleans
6 Bar Facing Burpees
9 Hang Squat Cleans
9 Bar Facing Burpees
Etc...


INTENT:
Today's strength builds off of last week's hang squat clean program.
If you did it last week, try to hit all three sets at or close to the weight
you did last week. (do not go higher). We want to practice consistent
reps. We will go lighter and keep the same movement in the workout.
This workout is about keeping a pace you can maintain. Both of these
movements can and will gas you. What is your threshold and can you
stay uncomfortable for 9 minutes. Today we are training strength,
power, speed, coordination, balance, stamina, agility, and flexibility.

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FITNESS
WARMUP:
1 Minute Bike
1 Minute Ski
400m Run
50 Plate Taps
20 Burpees
10 Single Arm High Pulls (each)

WOD
100 Double Unders
80 Ring Rows
60 DB Step Ups
40 Calorie Bike (or 800m Run)
20 DB Snatches

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Saturday May 19, 2018

WARMUP:
4 Groups
Follow the Leader for 3 Rounds each
20 Sec Bike
20 Sec Ski
10 Plate Ground to Overhead
10 Plate Overhead Lunges


2 Sets
10 Single Arm High Pulls (each)
10 Box Step Ups

WOD

30-20-10
Box Jumps Overs (24/20)
Pull-Ups
Alt DB Ground to Overhead

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Sunday May 20, 2018

WARMUP:
150m Straight Leg Row
150m Heels Down Row Sprint
20 Alt Toe Touches
20 Sec Hollow Body Hold
10 Hollow Rocks
10 Beat Swings (TTB focus)
10 Pause Wall Balls


WOD
2 Rounds
600m Row
30 Toes to Bar
30 Wall Balls