Programming for November 11th through November 17, 2019


Congratulations to John Hopkins! He is our October Athlete of the Month. His Q&A is coming soon…


If your ordered a hoodies or thermals and want to pay by cash or venmo, please do that by Wednesday. Otherwise, we will charge your credit on file. The thermals will be in this week and hoodies will be in next week.



The 2020 CrossFit Open has come to a close. We so a number of workouts that tested the engine, pain cave and skill in gymnastics. Strength was a solid component as well. The Orange team edged out the Maroon team for average scores for 3 out of the first 4 weeks but the Maroon team had a few redos that cost them some points. Week 5 has yet to be totaled but by the numbers, the Orange team came out on top.
The next Open schedule will continue to be in Oct/Nov each year. Please put it on the calendar for next year so we can get the attendance that we normally get in March.

SPECIALTY CLASSES BEGIN NEXT WEEKEND (November 23rd & 24th)
The updated weekend schedule is as followed and can be found on the website in full.

EVERY SATURDAY
7-8am OCTANE
8-9am FITNESS 
9-10am FITNESS
10-11am GYMNASTICS
11-1pm OPEN GYM

EVERY SUNDAY
7-8am ENGINE
8-9am OPEN GYM
9-10am FITNESS
10-11am FITNESS
11-12pm OPEN GYM

*Specialty courses require a $99 per month membership. Non-gym members are welcome.
Please see a staff member to register.* 



———

Monday November 11, 2019

CROSSFIT
WARMUP:
(inside)
10m Alt Straight Leg Swings
10m A-Step
10m High Knees
10m A-Step
10m Butt Kicks
10m A-Step

Then,
400m Run

10 Kossaks
10 Split Squats
20 Sec Squat Hold
10 Air Squats
10 Beat Swings


STRENGTH:
3x10 Back Rack Lunges

Then,

3x10 Bulgarian Split Squats (5 each leg)
Order of Progression:
Unweighted
Goblet or Farmer Hold
Barbell


WOD (T) - 16 Minute Cap
2 Rounds
800m Run
25 Toes to Bar
15 Front Squats (45%)


INTENT:
And just like that, the second Open in the last 8 months is over. We will now have to wait until Oct 2020 for the next one. For the rest of this calendar year, we are focusing on a number strength specifics. We will be focusing on unilateral squat patterns with lunges, step up and bulgarian split squats. We will be benching and hitting some upper body hypertrophy as well as tackling gymnastics strict strength in pull-ups and dips. This is the second consecutive week of using back rack lunges in the strength and we are adding bulgarian split squats. There are a few options how to hit these based on your comfort and experience with the movement. Avoid over-reaching your ability. This is not your only opportunity to do these. For the workout, we have a two rounder. The run and toes to bar should be smooth and consistent. The toes to bar may need to be in sets of 5 for many athletes. This is okay if you will be able to go unbroken on the front squats. The squat is based off your 1RM and is taken from the floor. Today we are training strength, power, balance, agility, flexibility, coordination, stamina, endurance and accuracy.

———

FITNESS
(inside)
10m Alt Straight Leg Swings
10m A-Step
10m High Knees
10m A-Step
10m Butt Kicks
10m A-Step

Then,
200m Run
10 Kossaks
10 Split Squats
20 Sec Squat Hold
10 Air Squats
10 Beat Swings
10 SA RKB Swings (each)


STRENGTH:
4x10 Bulgarian Split Squats (5 each)
[rest 90 sec - 2 min between sets]


WOD
AMRAP 18
200m Run
5 Toes to Bar
10 RKB Swings (53/35)
15 Goblets Squats

———

Tuesday November 12, 2019

CROSSFIT
WARMUP:
2 Sets
1 Minute Ski
10 Sec Top & Bottom of the Push-Up Hold
10 Sec Top & Bottom of the Dip Hold
10 Overhead Band Aparts
10 SA High Pulls (each)


GYMNASTIC STRENGTH:
3 Sets
Max Strict Pull-Ups
- rest 2 minutes -
Max Strict Dips
- rest 2 Minutes -

(not weighted this week)


WOD (T)
Every 5 Minutes for 4 Sets
300m Ski Sprint
30 Pause Push-Ups




INTENT:
The legs got plenty of work yesterday and the arms will get the focus today. We are starting a strict pull-up and dip progression this week and we will add weight to it in the coming weeks. For the workout, the ski sprint should take 1-1:30 and then the pause push-ups are supposed to be challenging. No one will be able to go unbroken at this point. You are coming off a ski sprint and also did pull-ups/dips beforehand. If you are unable to do 10 pause push-ups unbroken when fresh, modify the volume to 20 or set up a bar on j-cups to modify the angle of your push-up. Today we are training strength, power, balance, stamina, coordination and accuracy.

———

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 November 13, 2019

5am Start Today

CROSSFIT
WARMUP:
2 Minute Heels Down Row (20-25 SPM)
2 Minute Bike (60/50 Cadence)
10 Groiners
10 Kossaks
10m High Knees
10m Butt Kicks
10m A-Steps
4x10m Shuttle Run (50%)
4x10m Shuttle Run (70%)


ENGINE WOD (T)
4 Rounds
AMRAP 5
30/24 Calorie Row
20/15 Calorie Bike
Max 10m Shuttle Sprints

- rest 5 minutes -


INTENT:
This engine workout has an interval component. We have 4 rounds of 5 minutes on, 5 minutes off. We are looking to move well through each machine and have 2+ minutes of shuttle runs. Some athletes will have less and some will have more. Your score is the total 10m sprints you collect. Your coaches will go over the flow and the importance of staying inside the 10m tape for efficiency. You should be able to recover another to repeat your performance each time. What we want to avoid is blowing out either of the machines at a pace that we cannot repeat. Also, if you get to the shuttle runs and hit the first one too hot and are unable to sustain, we miss the point. Repeat-ability is the goal for the engine workouts. Our Engine specialty class begins soon. Ask Coach Rob for more details. Today we are training endurance, stamina, speed, coordination, balance, accuracy 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.

———

Thursday November 14, 2019

CROSSFIT
WARMUP:
10m KB Walking Deadlifts
10 KB Staggered Stance RDL (each)
10 Band Aparts
10 Banded No Money
10 Empty Bar Bicep Curls
10 Empty Bar Good Mornings

90 Sec Front Plank
- rest 60 sec -
90 Sec Right Side Plank
- rest 60 sec -
90 Sec Left Side Plank


STRENGTH SUPERSET:
4x8 Romanian Deadlifts (45%)
4x8 Low Ring Hamstring Curls
- rest 2-3 minutes between sets -


STRENGTH SUPERSET:
4x10 Bench Press (increasing)
4x10 SA DB Row (each)
- rest 2-3 minutes between sets -

Immediately after the last set, max effort band pull aparts


INTENT:
We have an all strength day for the second week in a row. This is not going to be a steady thing but we want to gain strength through some hypertrophy. All strength days a needed every now and then. These days are often misunderstood by crossfitters because we are used to doing metcons and have the perception that those are what makes the training session. These supersets build muscle and may certainly leave the body sore. One very important piece of today's program that is overlooked more often than not is the plank hold. The 90 sec on, 60 sec off style of various planks is something we view as a necessary core strength standard at CrossFit Island Park. When you are able to hold these planks unbroken, you keep yourself in a healthier state and more advantageous position to lift barbells. Today we are training strength, power, balance, stamina, coordination and accuracy.

———

FITNESS
3 Laps SA Farmer Carry (each)
10 Inchworms
10 Samson Lunges
10 Alt Down Dog Toe Touches
10 Hollow Rocks
20 Sec Hollow Body Hold
30 Sec Front Plank
20 Staggered Stance KB RDL (10 each)
10 Single Leg RDL (each) no weight

STRENGTH SUPERSET:
3x8 Romanian Deadlifts
3x8 Low Ring Hamstring Curls
- rest 2 minutes between sets -

WOD
AMRAP 10
20 Ring Rows
40 Sit-Ups
60 Single Unders

———

Friday November 15, 2019

CROSSFIT
WARMUP:
(inside)
10m Alt Straight Leg Swings
10m A-Step
10m High Knees
10m A-Step
10m Butt Kicks
10m A-Step
Then,
400m Run
30 Sec Supinated Hang
30 Sec Handstand Hold
10 SA High Pulls (each)
10 SA Strict Press (each)


STRENGTH:
3x6 Single Arm Strict Press (each)
3x40-50% of Max Strict HSPU Reps

**If you do not have S-HSPU, do pike hspu.

Empty Bar Snatch/C&J Warmup
1x5 Mid Shin High Pulls
1x5 Mid Shin Muscle Snatches
1x5 Mid Shin Power Snatches (cycle)
1x5 Mid Shin Power Cleans
1x5 Mid Shin Power Clean & Jerks (cycle)

WOD (T) - 15 Minute Cap
2 Rounds
400m Run
10 Power Snatches (135/95)
400m Run
10 Power Clean & Jerks


INTENT:
Single arm pressing is so important and transfers in ways you cannot imagine. We will be using dumbbells for the single arm strict press and increase weight as you are able to. We are pairing this with the strict hspu. We haven't seen this strict gymnastic movement in the program in a couple weeks. We want to practice this strength, so we will be going over the positioning, points of performance and the modifications of this movement. The pike hspu is a great way to learn and build strength. The workout is all running and barbell cycling. We are snatching and hitting clean and jerks during this wod. We want to be able to move the barbell WELL. We did "Isabel" last week and we will be doing "Grace" soon. Look at this as some practice. We have a time cap to keep everyone under the same umbrella and getting a similar stimulus. Choose your barbell weight wisely and run well. Today we are training strength, power, speed, balance, coordination, stamina, endurance, flexibility, accuracy and agility.

———

FITNESS
(inside)
10m Alt Straight Leg Swings
10m A-Step
10m High Knees
10m A-Step
10m Butt Kicks
10m A-Step
Then,
400m Run
500m Row
30 Sec Supinated Hang
10 SA Hang DB Snatch (5 each)
10 SA Hang DB Clean & Press (5 each)


WOD
2 Rounds
500m Row
30 DB Hang Clean & Press (15 each)
400m Run
30 DB Hang Snatches (15 Each)

———

Saturday November 16, 2019

WARMUP:
2 Sets
30 Sec Bike (60/50)
30 Sec Ski
10 Groiners w/ pause
10 Bottom Burpees


Coach will split the class based on weights being used. Then, at 50-60% you will go through a full round of everything. This will allow everyone to confirm their choice in weights and understand/feel the flow of the emom.


WOD
EMOM 30
A: 30 Sec Bike (70+/60+)
B: 30 Sec Battle Rope
C: 5 Ball Slams + 2 Sandbag Cleans
D: Max Burpees Wall Overs
E: REST

———

Sunday November 17, 2019

WARMUP:
(inside)
2 Sets
10m Alt Straight Leg Swings
10m A-Step
10m High Knees
10m A-Step
10m Butt Kicks
10m A-Step
Then,
400m Run

20 Groiners
10 Kossacks
10 PVC Pass Throughs
10 PVC OHS
20 Sec Supinated Wrist Stretch
20 Sec Table Top Hold
5 Empty Bar Pause Front Squats
5 Empty Bar Pause OHS


WOD
**Choose Between 2 Options**

Option A
"Nancy"
5 Rounds
400m Run
15 Overhead Squats (95/65)

Option B
"Nala"
5 Rounds
400m Run
15 Front Squats (95/65)

Programming for November 4th through November 10, 2019

The Power Snatch Demo above along with other movement demo videos can be found on our YouTube Channel. Many more videos are in production to be added.

LAST CHANCE TO ORDER HOODIE & THERMALS
You must place your order by Monday! Hoodies are in the gym office to try on. You can get an “Engine” hoodie if you would like. Please let a staff member know to note that.
Thermals will be available in the CF or Fitness logo in many color options. Don’t miss out!!

REMINDER:
Times to complete the Open Workouts
Friday
Open Gym: 7am-830am & 12pm-5pm
8:30am Class will be the Open WOD for the remainder of the Open.
Friday Night Lights 20.5 starts at 6pm

Saturday
Open Gym: 10am-12pm
Sunday
Open Gym: 8am-9am, 11am-12pm
Monday
Open Gym: 7am-830am & 12pm-5pm


HOLIDAY FAT OFF CHALLENGE HAS BEGUN
Starting this past Saturday, the Holiday Fat Off Challenge kicked off with measurements and a meeting to help guide you through the start of your 10 week journey.

———

Monday November 4, 2019

CROSSFIT
WARMUP:
2 Sets
10m Alt Straight Leg Swings
10m March
10m A-Step
Jog Back
10m Sideways Kickouts
10m Straight Leg Bounds
10m Pose Rythym

Then,
400m Run

2 Sets
10 Samson Lunges
10 Kossaks
10 Step-Ups
20 Sec Squat Hold
10 SA High Pulls (each)
10 Beat Swings

STRENGTH:
4x10 Back Rack Lunges


WOD (T) - 16 Minute Cap

Option A
400m Run
15 Bar Muscle Ups
400m Run
10 Bar Muscle Ups
400m Run
5 Bar Muscle Ups

Option B
400m Run
30 Pull-Ups (c2b if you have)
400m Run
20 Pull-Ups (c2b if you have)
400m Run
10 Pull-Ups (c2b if you have)

**For Both Options: Each break on a set, run to the end of the driveway and back.**


INTENT:
And just like that, we are entering the last week of the 2020 CrossFit Open. It will feel a little weird not having the Open come Feb/March. Don't worry, we are cooking up an event to have during the time. As for 20.4, you might still be trying to recover from all the step ups and C&J. Today's strength is back rack lunges. There is no prescribed weight for these. If your legs feel good, challenge yourself by increasing the weight each set. If your legs are still sore, stay on the lighter to moderate end of the spectrum to get the work done. The workout has two options. If you have bar muscle ups, you can go with option A. You definitely need to be able to consistently string reps together for you to get the intended stimulus here. If muscle ups are not in the cards for you today, option B replaces the muscle ups with pull-ups. Within this option, you can opt to do chest to bar pull-ups to increase the difficulty. Anytime you come off the rig, you have a penalty run to the end of the driveway and back. This should be incentive to choose the right style of gymnastics for you to complete the workout in under the 16 minute time cap. Today we are training strength, power, speed, endurance, stamina, coordination, accuracy, agility, 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.

———

Tuesday November 5, 2019

CROSSFIT
WARMUP:
2 Sets
2 Minutes Heels Down Row
10 Inchworm Push-Ups
10 Sciatic Nerve Floss (each)
10 SA Hang DB Snatch (each)
10 PVC Pass Throughs
10 PVC Snatch Drop to Power Position

Empty Bar Snatch Warmup w/ Coach
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Snatch Drop (to Power Position)
1x5 Mid Shin High Pulls
1x5 Mid Shin Muscle Snatch
1x5 Mid Shin Power Snatch

10 Minutes to Build to 80-85% Power Snatch

WOD (C)
"Isabel"
30 Snatches (135/95)


Post WOD:
8 Minute Row (focus on form and breathing)


INTENT:
About a month ago, we did the benchmark girl workout "Fran". Last week, Coach Rob's version 3 of "Nasty Girls" buried a number of people. Today, we are back to a shorter benchmark workout and a leaderboard opportunity. This snatch workout should not leave you feeling beat up at all. The time frame we are working in as well as the weight on the bar should not allow for it. We will take about 15 minutes to have a general warmup and then another 10 minutes or so to drill the empty bar snatch. You will then have about 10 minutes to build up the power snatch to about 85%. This is so that when we drop the weight back to our working weight for "Isabel", it will feel lighter. Singles are definitely acceptable for this workout, however, if you are able to cycle the barbell well you will have a faster time. Leaderboard scores must be judged. After the workout, hop on a rower and move well for 8 minutes. The goal is for men to get about 2000m and women to get about 1600m. Today, we are training strength, power, speed, stamina, flexibility, balance and coordination.

———

FITNESS
WARMUP:
2 Minutes Heels Down Row
10 Inchworm Push-Ups
10 Sciatic Nerve Floss (each)
10 SA Hang DB Snatch (each)
10 PVC Pass Throughs
10 PVC Snatch Drop to Power Position

Empty Bar Snatch Drills w/ Coach
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Mid Shin Muscle Snatch
1x5 Mid Shin Power Snatch


EMOM 20
A: 20/15 Calorie Row
B: REST
C: 20 Alt DB Snatches
D: REST

———

Wednesday November 6, 2019

CROSSFIT
WARMUP:
2 Sets
35 Plate Taps
10m KB Walking Deadlifts
10 KB Kurtsy Squats
10 KB Staggered Stance RDL (each)
10 Sec Top & Bottom of the Push-Up Hold
30 Sec Straight Leg / Straight Arm Ski
30 Sec Straight Leg / Tricep Pull Down Ski


STRENGTH SUPERSET:
4x8 Romanian Deadlifts (40%)
4x8 Low Ring Hamstring Curls
- rest 2 minutes between sets -

STRENGTH SUPERSET:
4x10 Bench Press (increasing)
4x10-15 Banded Tricep Extensions
- rest 2 minutes between sets -


INTENT:
We are slowing the pace down a bit today with a double strength. These movements along with Monday's strength are a little taste of what's to come in the next two months. We will be hitting some supersets and targeting muscle groups from multiple angles. We will also be adding strict gymnastic strength back into the program during this time. The beginning of 2019 was the last time you saw the bulk of that stuff. It will be so beneficial to work on them. The first superset is romanian deadlifts which we have had for three weeks now, paired with low ring hamstring curls which are extremely challenging and rewarding. You will feel those for a day or two. The second superset combo is bench press in sets of 10 paired with tricep extensions with a band suspended from the rig. You will get a small taste of these in the warmup on the ski erg. Pay close attention when your coach goes over these. Today we are training strength, power, balance and coordination.

———

FITNESS
2 Sets
35 Plate Taps
10m KB Walking Deadlifts
10 KB Kurtsy Squats
10 KB Staggered Stance RDL (each)
10 Sec Top & Bottom of the Push-Up Hold
30 Sec Straight Leg / Straight Arm Ski
30 Sec Straight Leg / Tricep Pull Down Ski
30 Sec Regular Ski

STRENGTH SUPERSET:
4x8 Romanian Deadlifts
4x8 Low Ring Hamstring Curls
- rest 2 minutes between sets -

WOD
Every 4 Minutes for 4 Rounds
250m Ski
8 DB Burpees

———

Thursday November 7, 2019

5AM Start

CROSSFIT
WARMUP:
2 Sets
15m Alt Straight Leg Swings
15m March
15m A-Step
Jog Back
15m Sideways Kickouts
15m Straight Leg Bounds
15m Pose Rythym
Then,
400m Run

1 Minute Bike
30 Sec Kneeling Butt to Heel Hold
30 Pogo Hops

10 Rounds of Tabata
Double Unders (or Practice for the entire 5 minutes)


ENGINE WOD (T)
Every 9 Minutes for 4 Rounds
2k Bike
600m Run



INTENT:
Yesterday was all strength, tomorrow is Friday Night Lights Open Style for many of us. Today is Engine!
After the warmup, there will be a little bit of time to practice double unders. This is in the program for a couple reasons. The first is to literally spend time practicing double unders. This is a skill that the majority of the gym should own but many do not simply because they do not practice enough. Practicing a skill is necessary to owning it. We do encourage you to practice before or after class a couple days a week if this is something you have yet to master. The 5-10 minutes 2x a week goes a long way. The Engine workout is simple and straight forward to read. Executing it as intended is a different story. The clock will be on intervals of 9 minutes and you want to be able to earn 2+ minutes of rest each round. This means you have 7 minutes to bike 2k and run 600 meters. On average the 2k bike will take a little under 4 minutes and the 600m will be about 3 minutes. After round 1, if you do not complete the round in 7 minutes, cut the run back to 400m. If you know you need to cut it to 400 from the start, that is okay. Let your coach know. If you are interested in the Engine Specialty class, or the others (Octane & Gymnastics), please let a coach know. They begin next weekend. Today we are training balance, coordination, flexibility, 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.

———

Friday November 8, 2019

The 8:30am Class will be doing 20.5
There are no PM classes.
We are doing 20.5 beginning at 6pm for Friday Night Lights.

CROSSFIT
WARMUP:
2 Sets
1 Minute Ski
1 Minute Row
10 SA Thrusters (5 each)
20 Sec Table Top Hold
10 Bottom Half Burpees

10 Rounds of Tabata
20 sec on - 10 sec off
Alternate the following:
Hollow Rocks
Front Plank

PARNTER WOD (T) -
80 Calorie Row
80 Thrusters (75/55)
80 Calorie Ski
80 Burpees
80 Calorie Row


INTENT:
This partner wod is for the 5:30am, 6am, 9:45am and 11am. We are saying that specifically so any schedule confusion is cleared up. Open 20.5 is tonight begining at 6pm for Friday Night Lights. If you have not been participating throughout the 5 weeks and want to come do the workout tonight, please fee free to join in the fun. For the morning classes, you will hit some core strength and stability work with tabata before the partner wod. This workout's reps are shared and you will be on the rower or ski every other movement. The thrusters are light for a reason. We want to move the barbell for a large set when we pick it up. Be smart how you break up the calories on the machines. As for the burpees, keeping the sets small will keep you from getting completely gassed and then playing catchup on the rower. Some pairs may be able to handle 10 reps back and forth on the burpees. Most may need to stick to 5 reps at a time. Today we are training strength, flexibility, stamina, agility, coordination, balance and power.

———

Saturday November 9, 2019

WARMUP:
15m Alt Straight Leg Swings
15m March
15m A-Step
Jog Back
15m Sideways Kickouts
15m Straight Leg Bounds
15m Pose Rythym
800m Run

Then,

10 Inchworm Push-Ups
20 SA RKB Swings (10 each)
10 Beat Swings
20 V-Ups
10 Hollow Rocks
20 Sec Hollow Body Hold

WOD
2 Rounds
800m Run
25 Toes to Bar
25 RKB Swings (70/53)
25 Push-Ups w/ 1 Sec Pause

———

Sunday November 10, 2019

WARMUP:
2 Sets
2 Minutes Heels Down Row
100m Single Arm KB Waiter Carry (each)
10 Samson Lunges
10 Groiners
10 Bottom Half Burpees


PARTNER WOD
"I Go You Go Rounds"
AMRAP 20
10 Calorie Row
10 Double KB Front Rack Lunges
10 Burpees