Programming for January 21st through January 27, 2019

Athlete: Megan Dehey Photo: @supercleary

Athlete: Megan Dehey
Photo: @supercleary

The CrossFit Open is under 5 weeks away!
This past weekend’s Open Prep was packed.
We are preparing you for these workouts on a daily basis.
We are hosting our Lottery Draft for our In-House Team Open Competition on Feb 2nd.
There are two coaches on each team (1 male & 1 female)
Please sign up at the front desk. The tees and tanks will be $25.
You will know your team and color on Feb 2.
Scoring and details will be announced in the coming weeks.

———

Monday January 20, 2019

CROSSFIT
WARMUP:
1 Minute Bike
1 Minute Ski
10 Sciatics Nerve Floss (Each)
10 Box Step Ups + 3 Box Jumps
30 Sec Kneeling Butt to Heel (sit on your heels)
10 Staggered Stance Good Mornings (each)


Core / Felxibility / Strength Tests
90 Sec Front Plank- 1 minute rest -
90 Sec Side Plank (each side)
- 1 minute rest -
2 Minute Sorensen Hold

Standing Lumbar Flexion Test

Deadlift 125% of BW X 3 reps with a 3010 tempo


STRENGTH: Deadlifts (Day 5)
4x10 (unbroken with hook grip)
**about 10lbs heavier than last time**

- 2 minute walk or bike between sets-


WOD (T) -
For Time:
50 Power Cleans (55%)
50 Box Jumps w/ Step Down (30/24)



INTENT:
We start the week off with standards we are looking to make more aware of in the gym. As members of this community, we will be making certain information available to YOU only. This starts with "Barbell Cycling" standards. Basically this information will tell us whether you are at a low level or a high level of risk for injury. Barbell cycling meaning any volume pulled from the floor. This doesn't mean you cannot perform these, it just means you need to take more caution. Modifying the movement or volume is important. Most of you guys and girls do a good job as far as listening to your body. After these tests, we continue with Day 5 of the deadlift 10's. We have 2 more sessions of this before the Open. The workout is simple, power cleans and box jumps. The power cleans should be a weight the you may be comfortable cycling. You'll know from the tests if it's safe for you to cycle the bar. The box jumps are prescribed higher and with a step down each time. We are saving our ankles and achillies by stepping down. Today we are training strength, power, stamina, flexibility, balance, accuracy and coordination.

———

FITNESS
WARMUP:
2 Sets
1 Minute Bike
1 Minute Ski
10 Sciatics Nerve Floss (Each)
10 Box Step Ups + 3 Box Jumps
30 Sec Kneeling Butt to Heel (sit on your heels)
10 Staggered Stance Good Mornings (each)


Core / Felxibility / Strength Tests
90 Sec Front Plank- 1 minute rest -
90 Sec Side Plank (each side)
- 1 minute rest -
2 Minute Sorensen Hold

Standing Lumbar Flexion Test

Deadlift 125% of BW X 3 reps with a 3010 tempo


EMOM 16
A: 12/8 Calorie Bike
B: 8 BB Deadlifts
C: 12 Box Jumps (24/20)
D: Rest

———

Tuesday January 22, 2019

CROSSFIT
WARMUP:
2 Sets
100m Ski
5 Inchworm Push-Ups
15 Sec Top of the Ring Support Hold
15 Sec Bottom of the Ring Dip Hold
10 Single Arm High Pulls (each)
10 V-Ups
10 Dead Hang to Engaged Hang (led by coach)


GYMNASTICS STRENGTH:
3 Sets
Max Strict Pull-Ups
- rest 1 min -
Max Strict Dips
- rest 1 min -
Max Strict Toes to Bar
- rest 2 min -


WOD (T)
AMRAP 15
12 Shoulder to Overhead w/ 1 sec pause at the top
3 Rope Climbs
- rest 1 minute after each round -


**Start with a weight where you can remain unbroken through 2-3 rounds**
Example:
95 - 115 - 135 - 155 - etc...

FITNESS:
Stay at the same weight if you are new to the barbell.


INTENT:
The strength gains from this strict gymnastics work have been great. We want to continue this through January and take it into the next month. We will add higher skill levels in strict muscle up strength work as well as diving into proper kipping technique. The workout has a set rest time after each round. This will allow for everyone to learn their own pace. It will also be an opportunity for those looking to compete for the "15 rope climbs" on the leader-board to get some practice. The barbell weight goes up each round and the goal is to remain unbroken. Most of you will be push jerking. Remember to stand all the way up and lock out each rep. The 1 sec pause will help that. Today we are training strength, power, stamina, speed, agility, coordination, accuracy, balance and flexibility.

———

FITNESS


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.

———

Wednesday January 23, 2019

5:30am class will begin at 5:15am today

WARMUP:
2 Rounds
2 Minute Heels Down Row (R1:70% - R2: 80%)
1 Minutes Bike (60/50)
10 Empty Bar Lunges
10 Groiners
10 Step Ups
10 Bottom Half Burpees


WOD (T)
0:00-6:00
40 Back Rack Lunges (40% of your 1RM BS)

*Goal = Sets of 10+

6:00-12:00
20/15 Calorie Bike
40 Burpees

12:00-18:00
40 DB Box Step Ups

*Goal = Sets of 10+

18:00-24:00
1k Row



INTENT:
The IWT was so well attended last week and the energy was great. We have another one this week. We are using the number you hit last week for the 1RM back squat for percentages when performing our lunges today. These are taken off the rack. If you are unable to hit 10+ reps in a set, go lighter. The next 6 minutes is a bike/burpee combo. The heart rate will be elevated, you'll feel the lunges from the previous station and your legs will get more challenged. Then, just like the lunges, DB step ups should be done in similar fashion. Lastly, a 1k row to finish is not necessarily a sprint. You want to maintain a solid pace. Starting hot in a sprint pace and fading is NOT what we are looking for. Be smart. Have fun. Today we are training strength, power, speed, stamina, endurance, agility, coordination, accuracy, flexibility and balance.

———

FITNESS



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.

———

Thursday January 24, 2018

CROSSFIT
WARMUP:
2 Rounds
30 Sec Kneeling Butt to Heel
30 Pogo Hops
30 Sec Handstand Hold
10 Single Arm High Pulls
10 Single Arm Strict Press


GYMNASTIC STRENGTH:
Strict Handstand Push-Ups

2 Minutes
Practice Kicking Up Position (away from the wall)

4 Minutes
Accumulate 10 HSPU negatives (3 second descent)

10 Minutes
4 Sets
Max Strict HSPU
- rest 1 minute after each set -
*once you can do 10 unbroken reps, add a deficit*

(Alternating SA Top Down Strict Press if you don't have HSPU)


WOD (T) - 12 Minute Cap
For Time:
20 DB Snatches (50/35)
100 Double Unders
20 Power Snatches (70-75%)
100 Double Unders
20 DB Snatches
100 Double Unders


INTENT:
I am extremely happy with how the strict gymnastics have been going. We continue the same style as it's been working well. A number of people were able to kick up to the wall unassisted and hold a handstand for the first time. If you feel like you can try strict hspu now, give it a shot. You can continue to do top down strict press if you fail. Failing is part of learning. The workout has two styles of snatches and large sets of double unders. The barbell snatches will probably be done as singles. At that point in the workout, you will want to breather between reps. Today we are training strength, power, speed, endurance, stamina, flexibility, balance, accuracy and coordination.

———

FITNESS
WARMUP:
2 Sets
30 Sec Kneeling Butt to Heel
30 Pogo Hops
3 Wall Walks w/ 2 sec pause
10 Right Arm High Pulls
10 Right Arm Strict Press
1 Lap Right Arm OH Carry
10 Left Arm High Pulls
10 Left Arm Strict Press
1 Lap Left Arm OH Carry


WOD
60 Double Unders
30 DB Snatches
60 Double Unders
10 Wall Walks
60 Double Unders
30 DB Santches
60 Double Unders

———

Friday January 25, 2019

CROSSFIT
WARMUP:
20 groiners
10 Squat Press Outs
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
5 Push-Ups w/ 1 sec pause
10 Sec Hollow Hang
10 Sec Arch Hang
10 Beat Swings


2 Sets
2 Laps Single Arm Farmer Carry
20 Hollow Rocks
10 Side Plank Hip Raises
20 Unbroken Wall Balls


WOD (C) -
AMRAP 10
15 Thrusters (95/65)
10 Toes to Bar
5 Bar Facing Burpees

**You will pair up and judge each other**


INTENT:
As I said at the beginning of the month, we will be having workouts when we judge each other. This is for a few reasons but a big one is that we are getting closer to the Open and we will need to judge each other for those workouts. The warmup has two parts that will get the muscles, joints and mind prepared to hit the workout. The movements in the wod are nothing new. Move at a pace that YOU can maintain and move best through. If you worry about the person next to you more than how you move, you'll get lost in the wod. Move with a purpose, break up sets in the most efficient way for you. The bar facing burpees are open standard too. This means pop up with two feet and jump over the bar with both feet. Today we are training strength, stamina, endurance, coordination, balance, accuracy, agility and flexibility.

———

FITNESS
WARMUP
20 groiners
10 Squat Press Outs
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
5 Push-Ups w/ 1 sec pause
10 Sec Hollow Hang
10 Sec Arch Hang
10 Beat Swings

WOD 1
21-15-9
Wall Balls
Push-Ups

WOD 2
AMRAP 10
10 Thrusters
10 V-Ups
30 Sec Front Plank

———

Saturday January 26, 2019

WARMUP:
EMOM 16
A: 30 Sec Ski
B: 30 Sec Bike
C: 30 Sec Row
D: Rest


30 Sec Active Squat Hold
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
15 Single Arm High Pulls (each)
10 Dead Hang to Engaged Hang (led by coach)
10 Push-Ups
10 Air Squats

WOD
AMRAP 20
10 Strict Pull-Ups
20 Push-Ups w/ 1 sec pause
30 Air Squats

———

OPEN PREP with Coach Rob
10am Start

WOD
17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

———

Sunday January 27, 2019

WARMUP:
24 Rounds of Tabata
6 Rounds of Bike (70/60)
6 Rounds of Hollow Rocks
6 Rounds of Side Plank (alt every round)
6 Rounds of Alt Single Arm Russian KB Swings


3 Person TEAM WOD
6k Bike
60 KB Swings (70/53)
60 Burpees
60 Toes to Bar
60 Sandbag Cleans










Programming for January 14th through January 20, 2019

Athlete: Jayson Pitkofsky Photo: @supercleary

Athlete: Jayson Pitkofsky
Photo: @supercleary

Please CLICK HERE to read about our December 2018 Athlete of the Month, Stephanie Salmon.

The CrossFit Open is under 6 weeks away. We are preparing you for these workouts on a daily basis. A few members did attend Coach Rob’s extra Open Prep this past Saturday. There will be another announced extra Open Prep soon.
We are hosting our Lottery Draft for our In-House Team Open Competition on Feb 2nd.
Please sign up at the front desk. The tees and tanks will be $25. You will know your team and color on Feb 2.
Scoring and details will be announced in the coming weeks.

———

Monday January 14, 2019

5:30am class, you will be squatting!!

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike (70/60 RPM)
5 Inchworm Push-Ups
15 Sec Top of the Ring Support Hold
15 Sec Bottom of the Ring Dip Hold
10 Single Arm High Pulls (each)
10 V-Ups
10 Dead Hang to Engaged Hang (led by coach)
10 Squat Press Outs

GYMNASTICS STRENGTH:
3 Sets
Max Strict Pull-Ups
- rest 1 min -
Max Strict Dips
- rest 1 min -
Max Strict Toes to Bar
- rest 2 min -

WOD (C)
20 Minute Clock
Find a 1RM Back Squat


GUIDE HOW TO BUILD UP IN WEIGHT
5 Reps @40-45%
5 Reps @50-55%
3 Reps @60-65%
2-3 Reps @70-75%
Singles 85% % Higher

**Leaderboard Opportunity**
The coach must see you hit the lift to be eligible.
If you're in open gym, video the lift.


INTENT:
Lot's of hard work and dedication had been put into the 5x5 back squats over the past couple months. Today you have the opportunity to work upto a heavy single in 20 minutes. You have been hitting heavier 5's. This has built up some confidence under a heavy barbell. I have provided a guide to build weight for those of you who need help with how to approach this. If you've been feeling great, be aggressive. If you aren't feeling your best, know that today can be a training day and you can ease back. If you know step ups are the way to go for you, we can test our step ups building to a heavy 5 on each leg. This will go a long way as far as strength balance and joint health. Along with the back squats today, we continue our strict gymnastics. The same rules apply as the first couple weeks. The magic number remains 9 reps. I have seen some great progress already and a few "first pull-ups" which is so cool to witness. Keep up the hard work and see myself or another coach should you have questions. Today we are training strength, power, balance, flexibility and accuracy.

———

FITNESS
WARMUP:
2 Sets
30 Sec Bike (70/60 RPM)
5 Inchworm Push-Ups
15 Sec Top of the Ring Support Hold
15 Sec Bottom of the Ring Dip Hold
10 Single Arm High Pulls (each)
10 V-Ups
10 Dead Hang to Engaged Hang (led by coach)
10 Squat Press Outs

GYMNASTICS STRENGTH:
3 Sets
Max Strict Pull-Ups
- rest 1 min -
Max Strict Dips
- rest 1 min -
Max Strict Toes to Bar
- rest 2 min -

WOD
AMRAP 12
12 Goblet Squats
12 Ball Slams
12 V-Ups

———

Tuesday January 15, 2019

5:30am class will begin at 5:15am today

CROSSFIT
WARMUP:
4 Rounds (FAST)
3 Burpees + 5 Air Squats

Empty Barbell Warmup (led by coach)
10 Good Mornings
10 Upright Row
10 Strict Press
10 Hang Power Cleans
10 Push Press
10 Floor Press

WOD (T)
0:00-7:00
3 Rounds
25 Wall Balls (20/14)
10 Burpees to a 6" Target

*Goal = Unbroken and constant movement the whole time

7:00-14:00
6 Minute Bike (60/50 RPM)
*Extra Challenge = Nasal Breathing Only

14:00-21:00
3 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead

*Goal = Unbroken Rounds

21:00-28:00
DB Bench Press
Accumulate 70 Reps

*Goal = 20+ Reps in the first set


INTENT:
It's been a long time since I've programmed in this style. The IWT (Interval Weight Training) is effective for keeping the work and rest time managed. Our wod is broken into four 7-minute windows. The goal is to get some rest before the next 7 minute clock begins. Wall balls and burpees should be unbroken. This means grab a med ball that will allow for you to stay in motion. Remember, the burpees will effect your next set of wall balls. The next is 6 minutes on the bike keeping a very manageable rpm. This will keep the heart rate up a little but not too high. The next 7 minutes is unbroken barbell work. This modified DT should keep each 12/9/6 unbroken. Then the final 7 minute window is a pump session. These reps on the bench should remain faster up/slower down on the tempo. Don't be a hero here. You will be fatigued and you will get a pump regardless if you use 30's or 60's. Be smart and have fun. Today we are training strength, power, speed, endurance, stamina, coordination, flexibility, accuracy, balance and agility.

———

FITNESS
WARMUP:
EMOM 12
A: 30 Sec Ski
B: 30 Sec Bike
C: 30 Sec Row
D: 10 Push-Up Position Shoulder Taps

3 Supersets
10 DB Bench Press
10 Bent Over Row (each)

WOD
3 Rounds
500m Row
20 Single Arm DB Push Press (10 each)

———

Wednesday January 16, 2019

CROSSFIT
WARMUP:
2 Rounds
30 Sec Kneeling Butt to Heel
30 Pogo Hops
30 Sec Hollow Body Hold
30 Sec Handstand Hold
10 Single Arm Strict Press (each)


GYMNASTIC STRENGTH:
Strict Handstand Push-Ups

2 Minutes
Practice Kicking Up Position (away from the wall)

4 Minutes
Accumulate 10 HSPU negatives (3 second descent)

10 Minutes
4 Sets
Max Strict HSPU
- rest 1 minute after each set -
*once you can do 10 unbroken reps, add a deficit*

(Alternating SA Top Down Strict Press if you don't have HSPU)


WOD (T) -
"Aunt Annie"
50-40-30-20-10
V-Ups
100-80-60-40-20
Double Unders


INTENT:
Last week's strict HSPU session was excellent. We had some great strides and we look to continue on improving our skill. The program is the same and we will progress individually as needed. The magic number for these is 10. HSPU are definitely on a different level than the pull-ups or dips because of the added challenge of being inverted. We would like to see a larger number in a set before changing the depth or deficit of the movement. The workout today is a step up from the girl benchmark "Annie." This one has more double unders and we continue to use v-ups because they will help improve our toes to bar faster than sit-ups will. We have done many more doubles in other workouts so focus on the set you're in a chip away. Today we are training strength, power, balance, speed, coordination, flexibility, endurance, stamina and accuracy.

———

FITNESS
WARMUP:
3 Sets
30 Sec Kneeling Butt to Heel (sit on your heels)
10 Plank to Down Dog
1 Minute of Single Unders
10m KB Walking Deadlifts
10 Turkish Sit-Ups (5 each)
10 Side Plank Hip Raises (each)



WOD
EMOM 20
A: 30 Sec Battle Rope
B: 30 Sec Sit-Ups
C: 30 Sec Plate Taps
D: 30 Sec Burpees
E: REST


———

Thursday January 17, 2019

CROSSFIT
WARMUP:
1 Minute Heels Down Row
10 Groiners
10 Box Step Ups
10 Sec Top of the Push-Up Hold
10 Sec Bottom of the Push-Up Hold
5 Push-Ups w/ 1 sec pause

AMRAP 20 (FOR QUALITY)
1000m Row (75%)
20 DB Box Step Ups
20 Push-Ups w/ 1 sec pause

STRENGTH:
12 Minute Clock
5 x 20m Double Farmer Carry
(increase each set)


12 Minute Clock
2 x Max Distance Sandbag Bearhug Carry



INTENT:
We have a couple unorthodox styles of logisitcs in this week's program. Today is one of them with a 20 minute "for quality" amrap to get the brain and muscles working today and to get you very warm for our carries. The strength is heavy double farmer carry and sandbag carry. We will break the larger classes up into two groups and split where you start. For the farmer carry, we are going 10m down and 10m back, building weight each set. This is not a max effort but we are looking to build strength. For the sandbag bearhug carry, we will go 10m down and back until your position or stamina fails. Today we are training strength, power, endurance, stamina, coordination, accuracy and balance.

———

FITNESS



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.



———

Friday January 18, 2019

CROSSFIT
WARMUP:
2 Sets
1 Minute Bike (70/60 RPM)
10 Single Arm Hang DB Snatch (each)
10 PVC Pass Throughs
10 PVC OHS
10 Beat Swings


Empty Bar Snatch Drills (led by coach)

EMOM 10
1 Power Snatch + 2 OHS
(Opportunity to increase every other round)


PARTNER WOD (T) -
4k Bike
40 Snatches (65-70%)
40 Bar Muscle Ups


**Modify Bar MU by:
- Volume
- Jumping Bar MU
- Kipping C2B Pull-Ups


INTENT:
We are wrapping up the weekdays with snatches and a spicy partner wod. The emom is in essence, a snatch warmup for the workout. This 10 minute emom will help you focus on hitting crisp power snatches while also focusing on one of the more challenging lifts, the overhead squat. This emom is not intended to be max effort, so there should be no failed reps. The wod can be split as needed between partners. Someone should be working at all times. The snatches can be done as singles back and forth if you choose to. See the bar muscle up modifications under the wod. There is opportunity to try these. Remember, if bar muscle ups are a goal of yours, make sure you are being consistent working on the strict gymnastics because you need that base strength. Today we are training strength, power, speed, stamina, flexibility, balance and coordination.

———

FITNESS
WARMUP
2 Sets
1 Minute Bike (70/60 RPM)
10 Single Arm Hang DB Snatch (each)
10 PVC Pass Throughs
10 PVC OHS
10 Beat Swings


Empty Bar Snatch Drills (led by coach)

EMOM 10
A: 2 Power Snatches
B: 30 Sec Overhead Hold

WOD
Every 4 Minutes for 4 Rounds
10/7 Calorie Bike
5x10m Shuttle Run
10 Alt DB Snatches

———

Saturday January 19, 2019

WARMUP:
3 Rounds
10 Sciatic Nerve Floss (each)
10 Hip Down Push-Ups
10 Air Squats
10 Hollow Rocks
10 Arch Rocks

EMOM 10
A: 20 Sec L-Sit or L-Hang
B: 3 Wall Walks


3 PERSON TEAM WOD
AMRAP 20 (Relay Style)
10 SA Hang Clean & Jerks (5 each)
10m Right Arm OH Lunge
10m Left Arm OH Lunge

*1 TEAMMATE MUST BE IN A WB SQUAT HOLD AT ALL TIMES*

———

OPEN PREP - 10AM w/ Coach Rob

14.4
AMRAP 14
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Ring Muscle Ups


———

Sunday January 20, 2019

WARMUP:
TEAM RELAY
Speed & Agility Warmup
12 Minute Clock

(A Video will be posted on Instagram and the FB Group)


WOD
EMOM 30
A: 100m Ski
B: 14 DB Snatches
C: 100m Row
D: 14 V-Ups
E: MAX Burpee Wall Overs
F: REST