Programming for September 16th through September 22, 2019

Athlete: Pavlo Bozikis

Athlete: Pavlo Bozikis



Please check out our Q&A with Kristina Kullak, our August Athlete of the Month!


The Fall/Winter Weightlifting Program with Coach Steve Swistak begins this upcoming weekend.
The program runs for 16 weeks with (6) two-hour sessions.
September 22
October 13
November 3
November 24
December 15
January 5

If you are interested, please see a staff member or email info@crossfitislandpark.com ASAP.


OUR BARBELLS FOR BOOBS EVENT IS OCTOBER 4th
We will be having the event Friday Night Lights style.
Check the desk to sign up for a shirt.


THE CROSSFIT OPEN iS A MONTH AWAY
The new format for the CrossFit season has the Open in the Fall going forward. This allows for it to be the first event of the season. All the new sanctioned events will be scheduled after it.
Our In-House sign up sheet is at the front desk now. You have until September 27th to sign up.
The first workout will be announced October 10th.
We have gotten questions if it will be on Saturdays or if we will have Friday Night Lights. Let us know if you prefer one over the other.
Please direct all questions to Coach Rob (Rob@crossfitislandpark.com)


———

Monday September 16, 2019

CROSSFIT
WARMUP:
2 Sets
15m Alt Straight Leg Swings
15m March
15m A-Step
200m Run
10 Beat Swings (ttb Focus)
10 Alt SA DB Press (5 each)

STRENGTH: STRICT PRESS RE-TEST
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
1-2 @ 80%
HIT SINGLES BUILDING TO A 1RM


Empty Bar Power Clean Warmup w/ Coach
Top Down Barbell Cycling

WOD (T) -
4 Rounds
6 TnG Power Cleans (50%)
12 Toes to Bar
200m Run



INTENT:
Coming off two challenging workouts this past weekend, we are heading full speed into this week with 2 max outs in the first two days. You will be working upto a 1RM strict press for the day as you did with the deadlift last week and the bench press the week before. Make sure to take appropriate rest between sets and stay within yourself. You have been aware that this strength day was going to be on a Monday. Hoping you treated your body appropriately to perform well. The workout is a fast paced one. Four rounds for time (10-11 minute avg) of touch and go power cleans, toes to bar and a short distance run. This one is designed to make you move non-stop. The only movement that may slow you down is the toes to bar. Be sure to hit smart sets and move to knee raises if fatigue gets to be too much. Today we are training strength, power, speed, stamina, balance, flexibility, coordination and accuracy.

———

FITNESS
WARMUP:
2 Minutes Heels Down Row
2 Sets
15m Alt Straight Leg Swings
15m March
15m A-Step
200m Run
10 Beat Swings (ttb Focus)
100m SA Overhead Carry (each)


STRENGTH:
3x10 Double KB Strict Press
(use a moderate weight for all 3 sets)


WOD
3 Rounds
20/15 Calorie Row
10 DB Power Cleans
200m Run
10 Toes to Bar

———

Tuesday September 17, 2019

CROSSFIT
WARMUP:
2 Sets
1 Minute Ski
10 Groiners
10 Quadraped Groiners
20 Sec Squat Hold
10 Air Squats
40 Sec Kneeling Butt to Heel Hold
40 Pogo Hops


STRENGTH: BACK SQUAT RE-TEST
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
1-2 @ 80%
HIT SINGLES BUILDING TO A 1RM


WOD (T) -
AMRAP 12
12 Thrusters (95/65)
12 C2B Pull-Ups

*****
If you complete 6 rounds before the 12 minute mark,
C2B Pull-Ups switch to Bar Muscle Ups.
******


INTENT:
Yesterday tested your strict press and you moved quickly through the workout. Today's first task is a 1RM back squat. Please do yourself a favor if you have not been squatting in the program or if you have been out do to injury or personal reasons; check you ego and stay away from maxing out. Use the suggested percentages to build up in weight. The workout is great prep for the Open as we are just a few weeks away. Can you stay unbroken on each set of thrusters? Should you split it in two sets from the beginning? Those who are able to motor through 6 rounds in under the 12 minutes will move from pull-ups to muscle ups on the rig. This advanced skill will definitely slow the pace up. Today we are training strength, power, speed, stamina, coordination, balance and accuracy.

———

FITNESS
WARMUP:
1 Minute Ski
20 Groiners
30 Sec Squat Hold
10 Air Squats
10 Beat Swings
15 SA High Pulls (each)


STRENGTH: Back Squats
3x10 @70% of your 10RM

Superset with: 5 Bulgarian Split Squats (each)

WOD (T)
PARTNER AMRAP 12
"Follow the Leader Style"
10/7 Calorie Ski
10 Thrusters (75/55)
10 Pull-Ups

**You cannot pass your partner on a movement**

———

Wednesday September 18, 2019

5:15am Start


CROSSFIT
WARMUP:
1 Minute Ski
1 Minute Bike
1 Minute Row

2 Sets
10 Hollow Rocks
20 Sec Hollow Body Hold
30 Sec Plank (each way)

ENGINE WOD
EMOM 40
A: 40 Sec Ski
B: 40 Sec Bike
C: 40 Sec Row
D: Rest

**Goal**
Men: 12-15 Calories each round
Women: 7-10 Calories each round


INTENT:
Today's program is pretty straight forward. As you see, we are taking weights out of the program after two straight days that demanded a lot from your central nervous system. This emom is a long one and it is designed to keep us moving at a consistent rate for the majority of the hour. 40 seconds on, 20 seconds off rotating through the machines. If you are capable of maintaining a certain number of calories each minute, the goal is listed above. See what are able to hit for the first two rotations and then make it your goal to hit that number of calories each and every minute. Today we are training stamina, endurance and coordination.

———

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 September 19, 2019

CROSSFIT

WARMUP:
2 Sets
5 Inchworm Push-Ups
10 Sciatic Nerve Floss (each)
20 Sec Handstand Hold
20 Lateral Band Step Overs
10 Box Step Ups + 5 Jumps
10 Double DB Press

STRENGTH: Single Arm Farmer Carry
3 Sets
50m Single Arm Farmer Carry (each side)
5 Empty Bar Staggered Stance Good Mornings (each)

WOD (T)
AMRAP 12
1-2-3-4-5-6-7-8-etc...
Deadlift (55%)
Strict HSPU
Box Jumps (24/20)



INTENT:
Coming off an engine day, we have some heavy single arm farmer carries before the wod. You will walk from the back of the gym to end of the driveway with one arm and switch arms to come back. After each set of carries, you will hit 5 empty barbell staggered stance good mornings on each side. This will help prepare your legs further for the deadlifts in today's wod. Make it a point to increase weight each set of carries and go the full 50m unbroken. For the workout, this 12 minute amrap will get real spicy after the 4th or 5th round. That's when the volume starts to really pick up. Make sure you control your breathing and tempo of your movements. This is not a wod to "race" through. The deadlift weight is on the heavier side for a wod so make sure you break them up as the sets get larger. If you are not going to be inverted for strict hspu, we will be doing either pike hspu off your box or heavy z-press if you are not capable of doing pike hspu. Today we are training strength, power, speed, stamina, accuracy, agility, flexibility, balance and coordination.

———

FITNESS
WARMUP:
2 Minute Bike
10 Inchworm Push-Ups
10 Sciatic Nerve Floss (each)
20 Lateral Band Step Overs
10 Box Step Ups + 5 Jumps

STRENGTH: Single Arm Farmer Carry
3 Sets
50m Single Arm Farmer Carry (each side)
10m KB Walking Deadlift


WOD
AMRAP 15
10 Double KB Deadlifts (2x70/53)
15 Box Jumps (24/20)
20 Perfect Push-Ups

———

Friday September 20, 2019

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

Then,
600m Run
10 Ring or Beat Swings
15 SA High Pulls (each)
10 Pause Push-Ups
50 Pogo Hops

STRENGTH: BENCH PRESS
2 Sets (All at 35% of 1RM)
10 Wide Grip
10 Normal Grip
10 Narrow Grip

- rest 3 minutes between sets -


WOD (T) -
AMRAP 20
600m Run
100 Double Unders
8 Muscle Ups (Ring or Bar)


INTENT:
We wrap up the weekdays with a pump session of bench press as well as a conditioning amrap. The bench press strength is kind of deceiving. We have not done this rep scheme in a long time so trust your coaches when they say to stick to the prescribed percentage. You will be hitting 30 reps with virtually no rest. The only time during the 30 reps you are allowed to rack to the barbell is to change your grip after each 10. This is not a time to rest and relax. We want you to switch the grip and continue on. You muscle stamina will be tested here. Be sure to rest 3 minutes before you hit your second set. For the workout, you have plenty of opportunity to get double under and muscle up practice. With the Open approaching, these are two skills that we see every year and they have been paired in the same workout multiple times. Keep your focus on those large sets of double unders and maintain a strong kip on those muscle ups. For those who do not have muscle ups, your modification is burpee pull-ups. Make them strict pull-ups for an added challenge. Today we are training strength, power, speed, endurance, stamina, flexibility, coordination, balance and accuracy.

———

FITNESS
WARMUP:
2 Sets
15m Sideways Kickouts
15m Straight Leg Bounds
15m Pose Rythym
Jog Back
15m Alt Straight Leg Swings
15m March
15m A-Step
Jog Back

Then 300m Run

10 Minute Clock
300m Run Sprint
- 1:1 work:rest -


WOD (T) -
5 Rounds
10 Med Ball Cleans
20 Ring Rows
30 Double Unders

———

Saturday September 21, 2019

WARMUP:
3 Minutes Ski, Bike or 600m Run
10 Groiners
10 Inchworm Push-Ups
10 Beat Swings
20m Walking Lunges
10 Top Down Press
10 Box Step Ups


WOD
AMRAP 10
10m Double DB Lunge
8 DB Power Clean
10m Double DB Lunge
8 Toes To Bar

- rest 10 minutes -

AMRAP 8
50 Single DB Box Step Ups
MAX SA Strict Press (Alternate arms every 10 reps)

**Pair up to judge for each other**

———

Sunday September 22, 2019

There is no open gym at 11am today.
The first session of the Fall/Winter Weightlifting Program begins at 11am.

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

Then,
400m Run
2 Minute Bike
2 Minute Ski
10 Bottom Half Burpees

3 Sets
20 Hollow Rocks
20 Set Hollow Body Hold

WOD
1000m Row
25 Burpees
1000m Ski
25 Burpees
1000m Run
25 Burpees

Programming for September 9th through September 15, 2019

August Athlete of the Month - Kristina Kullak Photo: @supercleary

August Athlete of the Month - Kristina Kullak
Photo: @supercleary


Congratulations to Kristina Kullak, our August Athlete of the Month!
Her Q&A will be posted soon…


The Fall/Winter Weightlifting Program with Coach Steve Swistak begins this month!!!
The program runs for 16 weeks with (6) two-hour sessions.
September 22
October 13
November 3
November 24
December 15
January 5

If you are interested, please see a staff member or email info@crossfitislandpark.com ASAP.


THE CROSSFIT OPEN iS A MONTH AWAY
The new format for the CrossFit season has the Open in the Fall going forward. This allows for it to be the first event of the season. All the new sanctioned events will be scheduled after it.
Our In-House sign up sheet is at the front desk now. You have until September 27th to sign up.
The first workout will be announced October 10th.
We have gotten questions if it will be on Saturdays or if we will have Friday Night Lights. Let us know if you prefer one over the other.
Please direct all questions to Coach Rob (Rob@crossfitislandpark.com)

We have a couple teams representing the gym at Flex on the Beach this upcoming Saturday Sept 14th.
Come out to support them and enjoy the day on the beach. Look for our CrossFit Island Park tent in the sand.


———

Monday September 9, 2019

CROSSFIT
WARMUP:
2 Sets
2 Minutes Heels Down Row
20 Sec Handstand Hold
10 Alt Top Down Strict Press
10 PVC Pass Throughs
10 PVC Around the World
10 PVC Power Snatch Drops

STRENGTH: Strict Press Deload (531 Week 8)
5 @ 40%
5 @ 50%
5 @ 60%


Empty Bar Snatch Warmup w/ Coach
Top Down Barbell Cycling

PARTNER WOD (T) -
50/40 Calorie Row
50 Strict HSPU
50/40 Calorie Row
50 Hang Power Snatches (115/75)
50/40 Calorie Row
50 Thrusters


INTENT:
Deload week for our strict press and back squats. This is great timing since this past weekend was the first Sunday of football season and Saturday was the Michelle O'Neill volleyball tournament. We kick off the week in the gym with a partner workout. None of this workout should be a killer. Split the reps as needed, communicate with your partner and feel good as you move through the workout. The weight for the snatches and thrusters should be something you can hit about 10 unbroken consistently. Today we are training strength, power, speed, stamina, coordination, balance, flexibility, and accuracy.

———

FITNESS
WARMUP:
2 Minutes Heels Down Row
20 Sec Handstand Hold
20 Sec Supinated Hang
10 Single Arm Strict Press (each)
100m Single Arm Overhead Carry (each)


STRENGTH:
3x10 Double KB Strict Press
(use a moderate weight for all 3 sets)


PARTNER WOD
50/40 Calorie Row
50 DB Snatches
50/40 Calorie Row
50 Double DB Thrusters
50/40 Calorie Row
50 DB Snatches

———

Tuesday September 10, 2019

CROSSFIT
WARMUP:
2 Sets
1 Minute Ski
10 Groiners
10 Quadraped Groiners
20 Sec Squat Hold
10 Air Squats
40 Sec Kneeling Butt to Heel Hold
40 Pogo Hops


STRENGTH: Back Squat Deload (531 Week 8)
5 @ 40%
5 @ 50%
5 @ 60%


WOD (T) -
3 Rounds
10/7 Calorie Ski
12 Front Squats (50%)
80 Double Unders

- rest 2 minutes after each round -


INTENT:
The back squat deload will feel like a tease because they are just the warm up percentages. Use this time to just stay consistent with you sets and approach throughout the lifting session. We will test our strict press next Monday and the back squat test will be Tuesday next week. The main focus of today is the workout. The bike/front squat/lunge workout last week buried a number of people. Today's front squat workout will not be as bad but we are going a little heavier. This one will have a delayed start for many. We will go in waves of 6 to accommodate for the ski ergs. Every 1-2 minutes a new wave will begin. Hopefully, that will create enough space to go smoothly the rest of the way. The front squats should be unbroken each round and the double unders should be done within 2 minutes for sure. Today we are training strength, power, speed, flexibility, balance, accuracy, stamina and coordination.

———

FITNESS
WARMUP:
1 Minute Ski
10 Groiners
10 Quadraped Groiners
20 Sec Squat Hold
10 Air Squats
10 Lunges
40 Sec Kneeling Butt to Heel Hold
40 Pogo Hops


STRENGTH: Back Squats
3x10 @70% of your 10RM
(1 sec pause in the bottom of each rep)

WOD (T)
3 Rounds
AMRAP 3
12/8 Calorie Ski
20 Waiter Lunges
Max Double Unders
- rest 3 minutes between rounds -

———

Wednesday September 11, 2019

5:15am Start Today

CROSSFIT
WARMUP:
2 Sets
15m Sideways Kickouts
15m Straight Leg Bounds
15m Pose Rythym
Jog Back
15m Alt Straight Leg Swings
15m March
15m A-Step
Jog Back
Then,
400m Run
15 SA High Pulls (each)
10 Beat Swings
10 RKB Swings + 5 American Swings


Empty Bar C&J Barbell Cycling w/ coach

HERO WOD (T)
"Stackpole"
5 Rounds
9 Clean & Jerks (115/75)
11 C2B Pull-Ups

Then,
2001m Run
103 American KB Swings (53/35)



"The greatest high you can ever get in life is by helping somebody and making a difference in life.." - Timmy Stackpole

In honor of FDNY Capt. Timothy Stackpole from Brooklyn, N.Y.
On June 5‚ 1998‚ Timothy Stackpole was severely injured in a fifth alarm fire in Brooklyn. Two of his fellow firefighters were killed and more injured in a collapse. Timmy spent over two months in the Burn Center with fourth and fifth degree burns over 40% of his body. He endured many surgeries and months of painful rehabilitation. He had two goals: to recover and spend as much time as he could with his family‚ and to return full-duty to a job he loved. Against popular opinion‚ he succeeded. On March 10‚ 2001‚ Timmy returned to his lieutenant’s job _ full-duty. He was promoted to Captain on September 6‚ 2001‚ and was in FDNY headquarters‚ off-duty‚ the morning of September 11. Of course‚ he responded. Timmy had a huge heart‚ and shared his faith and compassion and love with everyone he met. His remarkable story has inspired many and his love for the job has touched many firefighters across the country. He was a loving husband and friend‚ an adored father‚ and a loving‚ devoted son and brother. He was a hero not only because of how he died but‚ more importantly‚ because of how he lived.

Written by: Tara Stackpole (Wife)
http://www.stackpolefoundation.org

INTENT:
Today marks the 18th anniversary of 9/11. We all remember where we were, what we were doing and every detail about that day. We all know people who were directly affected by the events of that day. As we honor FDNY Captain Timothy Stackpole, we honor and remember all the victims of that day. Be smart. Perform every rep with integrity and grind through the tough parts with gratitude that you have the opportunity to train today. Today we are training strength, power, stamina, endurance, coordination, accuracy and balance.

———

FITNESS
WARMUP:
2 Sets
15m Sideways Kickouts
15m Straight Leg Bounds
15m Pose Rythym
Jog Back
15m Alt Straight Leg Swings
15m March
15m A-Step
Jog Back

2 Sets
10 Single Arm High Pulls (each)
10 Single Arm Push Press (each)
10 Beat Swings

9/11 WOD
3 Rounds
9 DB Hang Clean & Jerks (each arm)
11 Pull-Ups
2001m Bike (or 1000m Run)

3 Rounds = 3 locations
9 = September
11 = Date
2001m = Year

———

Thursday September 12, 2019

5:15am Start Today

CROSSFIT
WARMUP:
10 Inchworm Push-Ups
10 Sciatic Nerve Floss (each)
10 Groiners
20 Lateral Band Step Overs
20 Toe Touches
1 Minute Ski
1 Minute Bike


ENGINE WOD (T)
5 Rounds
2 Minutes Max Calorie Bike
- rest 2 minutes -
2 Minutes Max Calorie Ski
- rest 2 minutes -



INTENT:
After yesterday's hero wod as well as the first two days of the week, we are taking weights out of your hands for the day. The focus for the day is to build your engines. The warmup will be brief. You will loosen up your body a bit and feel out both the bike and ski for a minute. Then the workout will begin. You will be going 2 minutes on, 2 minutes off for 40 straight minutes. We are looking for consistency through the entire 5 rounds. We are using calories to track because it is an easier measurement to deal with for this length of time. Try to keep an RPM on the bike to remain true to you pace but also know that the 2 minute rest may or may not be enough to recover and repeat. We have used the bikes enough to be smart about pacing. Ask your coach should you have questions. For the ski erg, pacing is key for this as well. Those of you who recover very well and excel in the longer workouts, you will be able to push the pace more. Others who generally fall off pace or need to take more breaks should be starting at a slower pace so they can maintain throughout each round rather than starting hot and burning out. Today we are training power, endurance, stamina, coordination 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 September 13, 2019

CROSSFIT

WARMUP:
2 Sets
200m Run
20 Sec Braciation
20 Toe Touches
20 Sec Supinated Hang
10 Staggered Stance Good Mornings (each)
10 SA High Pulls (each)
10 Heavy RKB Swings


STRENGTH: DEADLIFT RE-TEST
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
2 @ 80%
HIT SINGLES BUILDING TO A 1RM


WOD (T) - 12 Minute Cap
10 Rounds
100m Run
1 Legless Rope Cimb (or regular RC)




INTENT:
This is a day many have been waiting for... 1RM DEADLIFT.
For starters, if you have any (ANY) back pain, hamstring discomfort or having slept well, tell your coach. Pulling max weight from the floor when your body is not ready for it is a recipe for injury. Be smart. If today isn't the right day for you, you can test your lift on another day. We have listed a general guide to build up to a 1RM using you current 1RM to get those percentages (not your 93%). If you want to only hit singles from 75-80% on, that is okay. Our numbers are a general template for you to work from. After testing your deadlift strength, we have a workout that is very similar to a 2014 Regional event for the individuals. Run and rope climbs (legless if you choose). Each round begins with the 100m run but might as well be a jog for most as you will need to keep your heart rate down and will need time before the rope climb. If you are going for legless (RX+) then try to stick with it the entire time. The climb is complete when you touch the beam at the top, not the knot of the rope. If you fail twice in a row at legless, move on with regular rope climbs. There will be time before the wod to get some practice in for those who are stick working on the skill. If you do not have rope climbs, we can do 2 rope pulls (arms only) or 6 tempo (3001) ring rows with a supinated grip at the top. This will work the biceps. Today we are training strength, power, speed, stamina, balance, coordination and accuracy.

———

FITNESS
WARMUP:
2 Sets
30 Sec Bike or Ski
10 Sec Top & Bottom of the Push-Up
5 Push-Ups
10 Band Aparts
10 Single Leg RDL (no weight)
10m KB Walking Deadlifts


STRENGTH: DUMBBELL SUPERSET
3x10 DB Bench Press @50-60% of you 5RM
3x10 DB Romanian Deadlifts

- rest 2 minutes after each superset -

*Rope Climb Review*

WOD (T) -
EMOM 20
A: 20 Sec Battle Rope + Max Burpees
B: REST
C: Max Rope Climbs
D: REST

———

Saturday September 14, 2019

WARMUP:
10 Minutes
Rowing Tenchnique Led by Coach

Then,
20 Groiners
10 Inchworm Pus-Ups
20 Sec Squat Hold with Med Ball
10 Pause Wall Balls
20 Calorie Row


OPEN PREP
WOD
AMRAP 8
20 Wall Balls (20/14)
20 Calorie Row

- rest 10 minutes -

AMRAP 8
20 Wall Balls (20/14)
20 Calorie Row

**Pair up to judge for each other**

Group 1 hits the 8 min amrap as group 2 judges.
- rest 1 min to transition groups -
Group 2 hits the 8 min amrap as group 2 judges.
- rest min to transition groups -
REPEAT!


———

Sunday September 15, 2019

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

Then,
200m Run
1 Minute Bike
1 Minute Ski
15 SA High Pulls (each)
10 Beat Swings
10 Bottom Half Burpees


PARTNER WOD (T)
800m Run (4x200m relay)
100 Calorie Bike
100 Pull-Ups
100 Calorie Ski
100 Burpees
800m Run (4x200m relay)