Programming for May 20th through May 26, 2019

Athlete: Pat Duggan Photo: @supercleary

Athlete: Pat Duggan
Photo: @supercleary


We have a Murph Heat list available this week at the front desk.
Heats will begin at 8am and run every hour through the morning on Monday May 27th.
We will have the BBQ going as well with chicken, steak and hot dogs.
You are more than welcome to bring any food or drink you would like.

As announced in classes, we are raising money for the Kiwanis Club in efforts to send military kids to camp this summer. We were able to send 6 kids last year. Let’s at least match that this year!
Raffles are available now through Memorial Day for a 511 Tactical Vest + Rogue Gift Card.

There will be 3 workout options for Memorial Day. (Murph, Half Murph and Jerry)
If you plan on bringing a friend or family member to workout and they are not a member, please let Coach Rob know.

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Monday May 20, 2019

CROSSFIT
WARMUP:
3 Minute Heels Down Row
10 Groiners w/ Pause
20 Lateral Band Step Overs
30 Sec Squat Hold
30 Sec Table Top Hold
10 Single Arm High Pulls (each)
50 Unbroken Wall Balls

STRENGTH: Front Squat Triples
3x3 @85%
1x3 @90%
1x3 @95%
1x60 Sec Front Rack Standing Hold @95%

WOD (T)
1000m Row
50 Wall Balls (20/14)
30 Pull-Ups (c2b if you have them)


INTENT:
We are now one week away from Murph. The volume for this week is down from the last couple weeks. Today is last heavy squat day before we test in two weeks. After your last set of squats, there is one 60 sec front rack hold at the 90% just to challenge your position and core. You may say that this workout looks familiar. It is very similar to the girl workout "Jackie." The thrusters are replaced by wall balls. I am throwing down a challenge. Who will go unbroken on the wall balls today? And who will go unbroken on the entire workout? Today we are training strength, power, endurance, stamina, balance, accuracy, coordination and flexibility.

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FITNESS
WARMUP:
3 Minute Heels Down Row
10 Groiners w/ Pause
20 Lateral Band Step Overs
30 Sec Squat Hold
30 Sec Table Top Hold
10 Single Arm High Pulls (each)
50 Unbroken Wall Balls


STRENGTH: (week 7)
Every 3 Minutes for 5 Sets
5 Front Squats (increasing each set)


WOD (T)
1000m Row
50 Wall Balls (20/14)
30 Pull-Ups (c2b if you have them)

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Tuesday May 21, 2019

CROSSFIT

WARMUP:
In the driveway:
20m March
20m A-Step
20m Alt Straight Leg Swings
20m A-Step
400m Run
5 Inchworm Push-Ups
100m Overhead Plate Walk
5 Handstand Kick Ups (at the wall)
20 BTN Strict Press (empty bar)


STRENGTH: Strict Press
4x10 @3001 Tempo
- rest 2 minutes -
(Learn from last week and slightly increase)


WOD (T) -
AMRAP 20
40m Sled Push
Max Unbroken Strict HSPU
400m Recovery Run

Score = Total S-HSPU

INTENT:
The strict press strength is the same as last week. Some of you may have started too heavy last week and needed to decrease the weight. If you were not in class for this last week, start lighter than you think. Using the 3001 tempo for a set of 10 keeps you under tension for 40 seconds. That’s a long time to be under tension. You may increase weight across your sets as long as the sets stay unbroken. Our handstand push-ups are in an amrap this week. Last week, they were in a "for time" workout. The set-up today will allow everyone who is practicing the strict hspu to get a decent size set in each round. The sleds will have varying weight. The run should be a recovery pace. You should get about 5 rounds in. Modifications can vary from z-press, to hspu negatives, to pike hspu, to wall walks. Today we are training strength, power, speed, endurance, stamina, flexibility, balance and accuracy.

———

FITNESS
WARMUP:
In the driveway:
20m March
20m A-Step
20m Alt Straight Leg Swings
20m A-Step
200m Run
10 Inchworms
100m Overhead Plate Walk
10 Handstand Kick Ups (at the wall)


STRENGTH:
2 Sets
10 Single Arm Press (each) w/3001 Tempo
1 Minute Double KB Overhead hold or 1 Minute HS Hold

WOD
AMRAP 20
100m Ski Sprint
40m Sled Push
10 Burpees
200m Run

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Wednesday May 22, 2019

CROSSFIT
WARMUP:
2 Sets
1 Minute Bike (70/60 RPM)
30 Sec Kneeling Butt to Heel Hold
30 Sec Table Top Hold
10 Beat Swings (ttb focus)
10 High Box Jumps
10 Empty Bar Good Mornings


STRENGTH:
12 Minutes
Superset:
4x6 Romanian Deadlifts (80% of PC)
4x6 Single Leg Drives (each) off a box


WOD (T)
30 Calorie Bike
40 Power Cleans (50-55%)
50 Toes to Bar



INTENT:
As stated earlier in the week, we have less overall volume this week. This doesn't mean we won't be challenged. The deadlift superset strength is the exact same as last week. We are isolating the hamstring in the RDL and working to generate single leg power with the drives off the box. For the wod, we start our chipper on the bike. The weight for power cleans should be something that can be cycled for at least 5 in a row. Lastly, how will you break up the toes to bar to finish? We've trained this movement quite a bit in the last couple months and we have gone over our to break up big sets to be as efficient as possible for you (not the worry about what the person next to you is doing). Today we are training strength, power, speed, coordination, balance, flexibility, accuracy, stamina and agility,

———

FITNESS
WARMUP:
2 Sets
1 Minute Bike (70/60 RPM)
30 Sec Kneeling Butt to Heel Hold
10 Beat Swings (ttb focus)
10 Lateral Box Step Ups (each)
10 Single Legs RDL (each) no weight
10 Double KB Swings

STRENGTH:
Superset:
2x10 Double DB or KB RDL
2x10 Single Leg Drives off a box


WOD
Every 5 Minutes for 4 Rounds
12/8 Calorie Bike
12 Toes to Bar
12 Double KB Clean

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Thursday May 23, 2019

CROSSFIT
WARMUP:
In the Driveway:
2x20m Fall Outs
2x20m March
2x20m A-Step
400m Run

10m Samson Lunge
10m Bear Crawl
10m Duck Walk
10m Crab Walk
10 Ring Arm Ring Rows (each)


WOD (T)
AMPRAP 40
800m Run
15 Single Arm High Pulls (each)
15 Burpees (any style)
15 Unbroken OHS (Empty Bar or PVC)
3 Minute Bike or Ski
50 Double Unders
3 Rope Climbs (any style)


INTENT:
This is the last longer piece before we take on Murph this Monday. The stimulus of this amPrap is to move well for 40 minutes. No score is going on the board. Get quality reps in and practice these movements. Get more comfortable climbing a rope. Get more confident with the jump rope. Keep a specific strokes per minute or rpm on the bike or ski. Feel out your overhead position with the squats. Get a decent number of high pulls in today to keep those shoulders healthy for the pull-ups you plan to do on Monday. Today we are training strength, speed, flexibility, coordination, accuracy, balance, stamina, endurance and agility.

———

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 May 24, 2019

CROSSFIT
WARMUP:
2 Minute Row
1 Minute Ski
10 PVC Pass Throughs
10 PVC Around the World
10 PVC Snatch Balance
15 Sec Top & Bottom of the Push-Up Hold
5 Perfect Push-Ups
15 Sec Top & Bottom of the Dip Hold


STRENGTH:
Superset
5x5 Bench Press
5x8 Knee Up External Rotation (each)


PARTNER WOD (T) -
60 Hang Power Snatches (95/65)
60 Ball Slams



INTENT:
Lots of power being thrown around today. Power lifting in the strength with our bench press. We are building off the last couple weeks with our 5x5 linear progression. The superset this time is knee up external rotations which will be incredibly beneficial to the strength and stability in your bench press. From there, the power continues into the workout. Hang power snatches and ball slams!!! The weight on the bar should be cycled for at least 6-10 reps in a row. The sets on balls slams should be about the same. Remember, follow through on EVERY SINGLE REP. And don't forget to have fun!! Today we are training strength power, speed, coordination, balance and flexibility.

———

FITNESS
WARMUP:
2 Minute Row
15 Sec Top & Bottom of the Push-Up Hold
10 Band Aparts
30 Sec Table Top Hold (fingers pointing back)
10 Single Arm High Pulls (each) w/ 30 sec hold on last rep


STRENGTH:
4 Sets
8 DB Bench Press w/ 4001 tempo
16 Alt Bicep Curls
Max Banded Tricep Extension

PARTNER WOD
60 Calorie Row
60 Ball Slams
60 Alt DB Snatches
60 Calorie Row

———

Saturday May 25

WARMUP:
3 Rounds
1 Minute Bike
400m Run
10 Box Step Ups
5 Broad Jumps
10 Single Arm Strict Press (each)


3 Person Team WOD
"Waterfall Style"
5 Rounds (each)
10/7 Calorie Bike
10 Push Press w/ 1 sec pause (95/65)
10 Box Jumps (24/20)

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Sunday May 26, 2019

WARMUP:
2 Sets
100m Single Arm KB Farmer Carry
10 Sciatic Nerve Floss (each)
10 Inchworms
20 Lateral Band Step Overs
10 Beat Swings
2 Minute Row


WOD
AMRAP 16
16 RKB Swings
16 Calorie Row
16 V-Ups
16 Alt DB Snatches


Programming for May 13th through May 19, 2019

Athlete: Bobby Ryan Photo: @supercleary

Athlete: Bobby Ryan
Photo: @supercleary

CLICK HERE to check out our Q&A with Stu Phillips, our April Athlete of the Month!

We will have a Murph Heat list available this week at the front desk. Heats will begin at 8am and run every hour through the morning on Monday May 27th. We will have the BBQ going as well.

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Monday May 13, 2019

CROSSFIT
WARMUP:
400m Run
10 Groiners w/ Pause
10 Kossaks
10 Squat Thoracic Roatations
45 Sec Table Top Hold
45 Unbroken Wall Balls


STRENGTH: Front Squat Triples
1x3 @80%
3x3 @85%
1x3 @90%

**2 sec pause for each rep**

WOD (T)
800m Run
48 Front Squats (50% of your 3RM)
48 Pull-Ups (c2b if you have them)


INTENT:
We are coming off a pretty challenging week that left most athletes sore and gave everyone a real taste of what Murph will feel like in a couple weeks. The front squats this week are the heaviest that they will be with the 2 sec pause at the bottom of each rep. Next week will be the last heavy week before we test our front squat after Murph. If the workout today looks familiar, on April 1st we had this same volume through four rounds. You were given a way to break up the reps then. This time you must complete one movement before moving on to the next. We have trained volume in squats as well as pull-ups. Be smart with how you approach YOUR workout (not your neighbor's) Today we are training strength, power, speed, endurance, stamina, balance, accuracy, coordination and flexibility.

———

FITNESS
WARMUP:
400m Run
10 Groiners w/ Pause
10 Squat Thoracic Rotations
45 Sec Table Top Hold
45 Unbroken Wall Balls


STRENGTH: (week 6)
Every 3 Minutes for 5 Sets
5 Front Squats (increasing each set)


WOD
3 Rounds
400m Run
15 Goblet Lunges (53/35)
15 Pull-Ups

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Tuesday May 14, 2019

CROSSFIT

WARMUP:
1 Minute Ski
1 Minute Row
5 Inchworm Push-Ups
100m Overhead Plate Walk
5 Handstand Kick Ups (at the wall)
20 BTN Strict Press (empty bar)


STRENGTH: Strict Press
4x10 @3001 Tempo
- rest 2 minutes -


WOD (T) - 20 Minute Cap
600m Ski
30 Strict HSPU

Rest 5 Minutes

600m Row
30 Strict HSPU


INTENT:
Over the past 4 weeks, we have been training percentage of strict handstand push-ups and various angles of overhead pressing. Today, every will be working on the barbell strict press at a tempo and our strict handstand push-ups will be in our workout. The workout looks similar to one from October. That one allowed kipping and this time we are going strict. We are looking for a sprint through the round. You may know yourself better on the s-hspu now and be able to manage your way through it more efficiently. Based on the size of the class, you may start on the ski or row (your coach will direct you) and the 5 minute required rest is included in the 20 min cap. Today we are training strength, speed, power, stamina, balance, coordination, accuracy and flexibility.

———

FITNESS
WARMUP:
2 Sets
1 Minute Row
1 Minute Ski
10 Alt Single Arm High Pulls
10 Alt Top Down Strict Press
10 Toe Touches


STRENGTH:
2 Sets
5 Handstand Kick Ups
10 HEAVY Single Arm Press (each)
1 Minute Double KB Overhead hold or 1 Minute HS Hold

WOD
300m Ski
30 DB Snatches
300m Row

rest 8 minutes

300m Ski
30 DB Clean & Press
300m Row

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Wednesday May 15, 2019

CROSSFIT
WARMUP:
In the Driveway:
2x20m Fall Outs
2x20m March
2x20m A-step
400m Run

20 Sec Top of the Push-Up Hold
20 Sec Bottom of the Push-Up Hold
1 Minute Front Plank
1 Minute Left Side Plank
1 Minute Right Side Plank
30 V-Ups
30 Zombie Sit-Ups

STRENGTH (C):
20 Minutes
Build to a 50 Meter Max Farmer Carry

WOD (C)

1 Mile Run

- rest 4 minutes -

5 Minutes
Accumulate as many perfect push-ups as possible.


INTENT:
There's not one but TWO leaderboard opportunities today! We will be carrying heavy weight before we go for a pretty fast paced run. The first leaderboard task is the 50m double farmer carry. You will be using the handles and sharing them with a couple athletes. 50m is the length of the gym and driveway combined. To be structurally balance, your 50m carry should match your 5RM deadlift. Think about that as you prepare to work this day. Carries are a strength and you should work just as hard on these as your deadlifts and squats. You'll need rest between sets. The mile run is the second chance of the day to get on the leaderboard. We have been running more often and prepared pretty well to be outside a lot this summer. We will definitely retest this in the fall as well. After the mile, you will rest 4 minutes and then perform as many perfect push-ups as possible in 5 minutes. Train the full range of motion (chest to deck and full lock out at the top.) Today we are training strength, power, speed, balance, endurance and stamina.

———

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 May 16, 2019

CROSSFIT
WARMUP:
10 Sciatic Nerve Floss (each)
30 Sec Kneeling Butt to Heel
10 Single Leg RDL (no weight)
10 Empty Bar Good Mornings

In the Driveway:
20m March
2x20m A-Step
400m Run

STRENGTH:
12 Minutes
Superset:
4x6 Romanian Deadlifts (85% of PC)
4x6 Single Leg Drives (each) off a box


Empty Bar Clean Warmup:
1x5 Below the Knee Jumps
1x5 Below the Knee High Pulls
1x5 Below the Knee Cleans

5 Minutes to build to your working weight


WOD -
AMRAP 20
6 Squat Cleans (70-80%)
400m Run


INTENT:
If you were here last Thursday, you got your hamstrings worked pretty good with our Romanian deadlifts and the power clean workout. The percentage on the RDL goes up 5% and the rep count is decreased a bit. We are super-setting each of these RDL sets with single leg drives off a box. This exercise promotes power and transfers well to movements that we want to be explosive on, like the clean. After warming up the empty bar clean and building to our workout weight, we have a very familiar looking workout. We did this exact wod two weeks ago with snatches. Today, we will hit heavy cleans and run 400m after each set. As mentioned multiple times, we will be retesting 19.2 and have been preparing for this retest since the end of the open. Being able to consistently hit heavy cleans is essential to performing well at that open wod. If that workout was one you wanted another chance at, make sure you show up for this one. Today we are training strength, power, speed, balance, coordination, accuracy, flexibility, agility, stamina and endurance.

———

FITNESS
WARMUP:
10 Sciatic Nerve Floss (each)
30 Sec Kneeling Butt to Heel
10 Single Leg RDL (no weight)
10 Single Arm KB Swings (each)
10 Single Arm High Pulls (each)
2 Minutes of Rope Climb Footwork Drills

In the Driveway:
20m March
2x20m A-Step
400m Run


STRENGTH:
Superset:
2x10 Double DB or KB RDL
2x10 Single Leg Drives off a box


WOD
Every 5 Minutes for 4 Rounds
300m Run
10 RKB Swings
1 Rope Climb

———

Friday May 17, 2019

CROSSFIT
WARMUP:
2 Sets
1 Minute Bike
10 Band Aparts
10 PVC or Band Pass Throughs
10 PVC BTN Press
10 PVC Snatch Balance
10 PVC OHS
10 Beat Swings or Ring Swings

STRENGTH:
Superset
5x5 Bench Press
5x10 Strict Dips (Bar or Ring)


WOD (T) -
9-7-5
Power Snatches (135/95)
Ring or Bar Muscle Ups


INTENT:
We continue Friday bench day for the third week in a row. We are working a linear progression for now with the 5x5 and keeping the same superset of strict dips as last week. For those who are wondering if and when we are going to test the 1RM bench press, the answer is yes but not until June. Last week we had a few long workouts, this week we had a couple tests and tough training sessions. Today is a shorter wod. We need to train each of our energy systems as we move forward towards our season events as well as overall goals. This workout is set up like the girl wod "Amanda" but the snatches are power and you have the choice between using bar or ring muscle ups for this wod. The snatches should be a weight you can cycle and you should also be able to string together some muscle ups. The modification for the muscle up will be burpee pull-ups. Today we are training strength, power, speed, balance, coordination, accuracy, stamina and flexibility.

———

FITNESS
WARMUP:
2 Minutes Bike or Ski
15 Sec Top & Bottom of the Push-Up Hold
10 Band Aparts
15 Sec Top & Bottom of the Dip Hold
10 Single Arm KB Swings (each)
10 Bottom Half Burpees


STRENGTH:
4 Sets
10 DB Bench Press w/ 3001 tempo
5-10 Strict Dips
10 Bicep Curls w/ 3000 tempo

PARTNER WOD
60 DB Step Ups
30 Sandbag Cleans
60 Calorie Bike or Ski
30 Synchro Burpees

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Saturday May 18, 2019

645am Specialty Class
8am Class
9am Class
10am Open Gym

WARMUP:
1 Minute Ski
1 Minute Bike
1 Minute Row
10 Dead Hang to Engaged Hang (w/coach)
10 Single Arm High Pulls (each)
10 Sec Top & Bottom of the Push-Up
5 Pause Push-Ups

COREWORK:
2 Rounds
12 Hollow Rocks
12 V-Ups or Lemon Squeezes
12 Side Plank Hip Raises (each)
MAX Weighted Plank

- rest 3 minutes between rounds -

3 Person Team WOD
30 Calorie Ski
50 Strict Pull-Ups
70 Calorie Bike
90 Pause Push-Ups
110 Calorie Row

———

Sunday May 19, 2019

8am Open Gym & Engine
9am Class
10am Class
11am Weightlifting
No Open Gym After Class today.

WARMUP:
In the Driveway:
2x20m Fall Outs
2x20m March
2x20m A-step
4x10m Shuttle Run

EMOM 24
A: 30 Sec Bike (70/60)
B: 20 Sec of Batte Rope
C: 10 Burpees
D: 20 Sec of Braciation
E: 30 Sec Hip Bridge Hold
F: REST

WOD

Death by 10m Shuttle Sprints
Min 1: 10m
Min 2: 2x10m
Min 3: 3x10m
Min 4: 4x10m
etc...