Programming for April 22nd through April 28, 2019

Athlete: Chris Stewert Photo: @supercleary

Athlete: Chris Stewert
Photo: @supercleary

Click Here to check out Coach Rob’s reflection on the 2019 Open in the “Pursuing Excellence” tab.

This Monday 4/22 is the last day to pre-order your new tee, tank or crop. This is the American Flag design.
We also have embroidered snapbacks available to pre-order in 6 different color options. Sign up at the desk as soon as possible. That order is going in soon as well.

Memorial Day Murph is 5 weeks away. We are training well for it and there will be a few different options for modifying the workout. For the second consecutive year, we are raising money for the Kawanis Club to send kids to camp this summer. Last year, we were able to send 6 kids. We will be accepting cash and check donations. This year, Sarah Mordetsky (President of the Kawanis Club and dedicated gym member) is providing a 511 tactical vest to raffle off. All the money collected will go directly to sending kids to camp this summer. Raffles are available now through Memorial Day.

We are having an In-House 3 Person Team Throwdown on Cinco De Mayo.
Please see the workouts at the front desks and sign up there as well.
There will be an athlete from each of three divisions on each team to keep all teams even.
Any questions, see Coach Rob.

Coach Kyle will be coaching another “Kid’s Week” during the spring break for middle school aged kids.
If you have kids that age and want them to participate, see Coach Kyle. Also, share this information with friends who are not members.

———
Monday April 22, 2019

CROSSFIT
WARMUP:
2 Minute Bike (M:60-65, F:50-55)
10 Inchworm Push-Ups
10 Groiners
30 Sec Table Top Hold
30 Unbroken Wall Balls
10 Beat Swings (TTB focus)

STRENGTH: Front Squat Triples
3x3 @75%
1x3 @85%
1x3 @95%


WOD (T)
0:00-5:00
30 Wall Balls (20/14)
Directly into:
15 Sec Bike 60/50 RPM
15 Sec Bike 65/55 RPM
MAX Time Holding Over 75/65 RPM

05:00-10:00
4 Minute Clock
15 sec on 15 sec off
Max Toes to Bar

10:00-15:00
30 Wall Balls (20/14)
Directly Into:
15 Sec Bike 60/50 RPM
15 Sec Bike 65/55 RPM
MAX Time Holding Over 75/65 RPM



INTENT:
We are coming off a holiday weekend and many of you have off part or all of the this week. Be smart about your training especially if it is putting you off your normal schedule. Our front squats are HEAVY. We are hitting a set at 95%. If this feels too heavy for you today, stay lighter. Next week is a deload before we build it back up again. For our workout, the toes to bar interval that we saw for the last two weeks in now sandwiched in the middle of the wod. On either end is a set of 30 wall balls directly into a new way to hit a bike sprint. The first 30 seconds is a build up into holding over a specific RPM for as long as you can. It will be tough to do that after already being on the bike for 30 seconds. Even staying on for a 30 additional seconds will be a challenge. You scores will be length of time of the bike over the 30 sec start and total toes to bar. Today we are training strength, power, speed, stamina, balance, coordination, accuracy and flexibility.

———

FITNESS
WARMUP:
2 Min Bike (60/50 RPM)
30 Sec Table Top Hold
10 Sumo Inchworms
10 Groiners w/ pause
12 KB Waiter Lunges (6 each arm)
10 Pause Wall Balls

STRENGTH: (week 4)
Every 3 Minutes for 5 Sets, Perform 5 Front Squats
(increase weight each set & begin heavier than last week)


WOD
Every 3 Minutes for 5 Rounds
20 Sec Bike (75+, 65+ RPM)
12 Wall Balls (20/14)
12 Waiter Lunges (6 each)

———

Tuesday April 23,2019

CROSSFIT

WARMUP:
1 Mile Run (vest optional) - modify distance to stay under 10 min
100m Overhead Plate Carry
5 Handstand Kick Ups to 5 Sec Hold
30 Sec Supinated Hang
30 Sec Kneeling Butt to Heel Hold
20 Alternating Top Down Strict Press (light)


STRENGTH: Strict Handstand Push-Ups
15 Minutes
6-8 Unbroken Sets @35% of MAX SET found last week
(rest as needed between each set)

What if I don't have them or can't do that many in a row?
3x8 Seated Press @30% of SA 8RM with a 5151 tempo


WOD (T) -
2 Rounds
800m Run
15 Clean & Jerks (50%)


INTENT:
Bring you vest if you want! Today's warmup is a mile run and it's an opportunity to practice running for the vest on. This "vest optional" is just that, optional. We are not providing weighted vests, so if you plan on using one, you must either own one or borrow from a friend. We are raffling one off for Murph thanks to the Kawanis Club and Sarah Mordetsky. All the money raised will be going towards sending kids to camp this summer.
Our strict handstand push-up work this week is based off the max set you performed last week. You will have 15 minutes to work. Rest as needed to be able to the perform your sets unbroken. The seated tempo strict press with dumbbells is the alternative. If you would like to work in some kick up or negatives in there, that is an option to do as well. The workout is pretty simple and straight forward today. It's a total of 1 mile and 30 clean and jerks (power.) The weight is 50% of your clean and jerk, so it's something that can be cycled but not for an unbroken set of 15 reps. You may even need to hit singles if your stamina doen't allow you to keep moving. Today we are training strength, power, speed, stamina, endurance, flexibility, balance, accuracy and coordination.

———

FITNESS
WARMUP:
Running Mechanics led by coach
Angle (forward lean)
20m Fall Outs
20m March
20m Frozen March
20m A-step
800m Run
20 Single Arm High Pulls (each)
10 Beat Swings


EMOM 10 (week 4)
5-8 Pull-Ups
(You must be able to do 3 strict if you plan to kip)


WOD
AMRAP 15
20 Suitcase Deadlifts (10 each side)
20 Push-Ups
20 Zombie Sit-Ups
400m Run

———

Wednesdsy April 24, 2019

CROSSFIT
WARMUP:
3 Rounds
1 Minute Ski or Bike
5 Single Arm RKB Swings (each)
10 Sciatic Nerve Floss (each)
20 Sec L-Hang

2 Sets
100m Single Arm Farmer Carry (each)
100m Single Arm Overhead Carry (each)

**Remember to use the handles**


PARTNER WOD (T) -
AMRAP 5
"I Go You Go Rounds"
5 Deadlifts (65%)
5 Bar Facing Burpees

- rest 1 minute -

AMRAP 5
"Follow the Leader"
10/7 Calorie Ski
10 Box Jumps w/ step down (24/20)

- rest 1 minute-

AMRAP 5
20 Sandbag Over Yoke
Plank for the time remaining



INTENT:
Like mentioned in classes last week, we are doing the 100m carries again this week. Please use the handles. 10m is equal to 1 rep. Think about this when you are carrying weight. So if you carry 105lbs in one hand for 100m, that is equal to 210lbs for 10 deadlifts. The overhead carries will significantly improve your shoulder strength and stability for barbell movements and gymnastic movements such as handstand push-ups and handstand walking. Our workout is partner style and broken into stations. The deadlifts and burpees in an I go you go layout will keep both partners moving fast. The ski/box jump follow the leader we keep the team moving the entire 5 minutes. The last 5 minute amrap is sandbag over the yoke (or barbell) and plank the rest of the time. Some teams will be able to motor through the sandbag clean part. This just means more time to work on your core stability. Today we are training strength, power, speed, stamina, coordination, balance, agility and accuracy.

———

FITNESS
WARMUP:
3 Rounds
1 Minute Ski or Bike
5 Single Arm RKB Swings (each)
10 Sciatic Nerve Floss (each)
20 Sec L-Hang

2 Sets
100m Single Arm Farmer Carry (each)
100m Single Arm Overhead Carry (each)

**Remember to use the handles**


PARTNER WOD
AMRAP 8
"I Go You Go Rounds"
8 Calorie Ski
4 Sandbag Cleans

Directly into,

AMRAP 8
"I Go You Go Rounds"
8 Calorie Row
4 Burpee Box Jump Overs

———

Thursday April 25, 2019

5:30am Class will begin at 5:15am today!

CROSSFIT
WARMUP:
2 Minute Heels Down Row (20-25 SPM & focus on the graph)
10 Inchworms
30 Sec Kneeling Butt to Heel
50 Pogo Hops
10 Beat Swings
15 Sec Top & Bottom of the Dip Hold


WOD
AMPRAP 40
8 Minute Row (80%)
5 Turkish Get-Ups (each)
10 Beat Swings or Ring Swings
15 Sec Top of the Ring Support Hold
15 Sec Bottom of the Ring Support Hold
3-7 Ring Muscle Ups or Strict Chin-Ups (Goal: 1 set)
100 Double Unders (or 2:30 Minutes of Practice)



INTENT:
Today's AMPRAP has a couple focuses. We are looking to move for 40 straight minutes, work on the end ranges of a skill movement, practice a skill movement (muscle up), get a full body strength and coordination movement (turkish get-up), practice double unders and continue to understand row pace and position. We have rowed the last few weeks with multiple focuses of intent. We did 3x1000m and 6x500m. These both packed a bit of a punch and had completely different stimulus. I'm not going to lie or hide the fact that you will see a 2k row soon. But you are preparing for it so the work is being put in. The row today is at about 80%, maybe a little higher for 8 minutes at a time. Some of you will row 2k in under and some over this time. The point is to practice good form for about the amount of time you will be on the machine. You will do this 2-3 times. Today we are training strength, coordination, balance, accuracy, flexibility, speed, stamina and endurance.

———

FITNESS
2 Minute Heels Down Row (20-25 SPM & focus on the graph)
10 Inchworms
30 Sec Kneeling Butt to Heel
50 Pogo Hops
10 Beat Swings
15 Sec Top & Bottom of the Dip Hold


AMPRAP 40
8 Minute Row (80%)
5 Turkish Get-Ups (each)
10 Beat Swings
15 Sec Top of the Dip Hold
15 Sec Bottom of the Dip Hold
5-10 Strict Dips
5-10 Strict Chin-Ups (Goal: 1 set)
100 Double Unders (or 2:30 Minutes of Practice)

———

Friday April 26, 2019

CROSSFIT
WARMUP:
Running Mechanics led by coach
Angle (forward lean)
40m Fall Outs
10m March
10m Frozen March
20m A-step
Action
- knee drive (use the rig)
400m Run
10 Groiners
10 PVC Pass Throughs
10 PVC Arounds the World
10 PVC Snatch Balance

Empty Bar Snatch Drills w/ Coach
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Snatch
1x5 Empty Bar 3 Position Snatch

EMOM 12
3 Position Power Snatch Complex (unbroken)
High Hang Snatch
+
Low Hang Snatch
+
Full Power Snatch


WOD (T) -
3 Rounds
400m Run
10 Power Snatches (70-75% of PS)
20 Push-Ups



INTENT:
Running, snatches and push-ups. These are the only three movements we are focused on today. This means we want to be extra conscious of being as perfect through these movements as we can. We will go through the running mechanics as we have at least once a week for the past 5 weeks. Then we will drill the snatch with the empty barbell and hit the same emom as we have the last two weeks. Yes, this is the same exact emom and it is on purpose. We want to keep drilling the positions and build speed and strength in the movement. The workout is a 3 rounder with a run, moderately heavy power snatches that may be cycled for a few reps at a time or quite possibly hit as singles the whole time. Then a set of 20 push-ups. There is no pause required. We are just looking for perfect reps as we get some volume in to prepare for 200 come Memorial Day. Today we are training strength, power, speed, endurance, stamina, balance, coordination, accuracy and flexibility.

———

FITNESS
Running Mechanics led by coach
Angle (forward lean)
20m Fall Outs
20m March
20m Frozen March
20m A-step
Action
- knee drive (use the rig)
400m Run
15 Sec Top & Bottom of the Push-Up Hold
2 Wall Walks w/ a pause
10 High Pulls (each)


STRENGTH:
4 Sets
10 DB Bench Press w/ 3001 tempo
10 Bent Over Rows


WOD
4 Rounds
12 DB Snatches
4 Wall Walks
200m Run

———

Saturday April 27, 2019

WARMUP:
In the Driveway:
20m March
20m A Step
10m High Knees
10m Butt Kicks
400m Run (focus on breathing & position)

10 Groiners
10 Bottom Half Burpees
10 Samson Lunges
10 Air Squats
10 Single Arm RKB Swings (each)

PARTNER WOD
800m Run Together
40 RKB Swings
15 Synchro Burpees
600m Run Together
40 KB Goblet Squats
15 Synchro Burpees
400m Run Together
40 DB Snatches
15 Synchro Burpees
200m Run Together
40 DB Overhead Lunges
15 Syncrho Burpees


———

Sunday April 28, 2019

WARMUP:
12 Minute Relay
2 Teams
15 Sec Ski
60m Sled Sprint

7 Minutes to Complete 5 Rounds of
5 Pull-Ups
10 Push-Ups
15 Air Squats


EMOM 20
A- 100m Ski
B- 30 Sec of Sit-Ups
C- 20 Sec L-Sit or L-Hang
D- Max Wall Walks
E- REST



Programming for April 15th through April 21, 2019

March Athlete of the Month - Val Emerson Photo : @supercleary

March Athlete of the Month - Val Emerson
Photo : @supercleary

Check out the write up on and Q&A with our March Athlete of the Month, Val Emerson!

The Spring/Summer Weightlifting Class has begun and will run through July.
If you still would like to join, please see Coach Rob asap.

The Saturday morning class with Dr. Jeremy has about a half dozen athletes and may be adding more.
Both Specialty classes will have addition homework to be done during open gym hours or Tues/Thurs at 8pm.

We are having an In-House 3 Person Team Throwdown on Cinco De Mayo.
Please see the workouts at the front desks and sign up there as well.
There will be an athlete from each of three divisions on each team to keep all teams even.
Any questions, see Coach Rob.

Coach Kyle will be coaching another “Kid’s Week” during the spring break for middle school aged kids.
If you have kids that age and want them to participate, see Coach Kyle. Also, share this information with friends who are not members.

———

Monday April 15, 2019

CROSSFIT
WARMUP:
2 Minute Heels Down Row
10 Inchworm Push-Ups
20 Groiners
10 Squat Thoracic Rotations
30 Sec Table Top Hold
10 Squat Press Outs
10 Beat Swings (TTB focus)

STRENGTH: Front Squat Triples
1x3 @70%
3x3 @80%
1x3 @90%

*** 2 second pause for each rep ***


WOD (T)
AMRAP 5
600m Row
MAX Front Squats (50% of 3RM)

- rest 1 minute -
4 Minute Clock
15 sec on 15 sec off
Max Toes to Bar



INTENT:
We have front squats again starting the week and they get heavier. This time there is a 2 sec pause for each rep. That means we must stay braced through the entire set of squats. We will have pause squats every other week. The workout is two part. Last week we started Monday's wod with the interval of toes to bar. This week, we finish the wod with the same interval. You will have two scores for the one. The number of front squats you hit in the first part after rowing and the total number of toes to bar. Remember how the toes to bar to bar felt last week and know the number of reps you hit each round. Can you do the same when it's on the back end of the workout? Most likely you have need to cut the volume per round in order to maintain. Today we are training strength, power, speed, coordination, balance, flexibility, stamina and accuracy.

———

FITNESS
WARMUP:
2 Minutes Heels Down Row
30 Sec Table Top Hold
10 Inchworms
10 Groiners w/ pause
30 Sec KB Waiter Squat Hold (each arm)
10 Beat Swings (ttb focus)
10 Pause Waiter Squats (5 each)

STRENGTH:
Every 3 Minutes for 5 Sets, Perform 5 Front Squats
(increase weight each set & begin heavier than last week)


WOD
15 Minute Clock
1000m Row
AMRAP in time remaining:
10 Goblet Squats (53/35)
10 Toes to Bar
10 Ball Slams

———

Tuesday April 16, 2019

CROSSFIT

WARMUP:
100m OH Plate Walk
5 Handstand Kick Ups
30 Sec Supinated Hang
30 Sec Kneeling Butt to Heel Hold
20 Alternating Top Down Strict Press

Running Mechanics led by coach
Angle (forward lean)
40m Fall Outs
10m March
10m Frozen March
20m A-step
Action
- knee drive (use the rig)
400m Run

STRENGTH: Strict Handstand Push-Ups
1 MAX Rep Set of Strict HSPU
- rest 3 minutes -

4 Unbroken Sets @25%
(rest as needed between each set)

What if I don't have them or can't do that many in a row?

Build to a Heavy 8 Rep Single Arm Strict Press (each)
Then,
2x10 Z-Press @25-30% with a 5151 tempo


WOD (T) -
600m Run
600m Single Arm Farmer Carry
400m Run
400m Single Arm Overhead Carry
200m Run
200m Single Arm Waiter Carry

** Switch Arms as needed **



INTENT:
Today's program has some "weaknesses" for many people. We have running, carrying and strict handstand push-ups or strict overhead pressing. For this week, we are maxing out the number of unbroken strict hspu we can perform, then taking a percentage of that and hitting smaller unbroken sets. For those who do not have the strength or those who can't do that many strict hspu, we will be doing an 8RM Single Arm Strict Press and then do tempo z-press at a percentage. This will build LOTS of strength. You will have opportunity to practice hspu and practice getting upside down during other classes in the coming weeks. Today however is about the strength. Our workout has varying pace as we go from run to carry three times and change the style of our carry each round. We want to choose a weight that will challenge us but will still allow us to keep moving as we switch arms. You can use different weights as needed for each style of carry. Today we are training strength, endurance, stamina, balance, coordination and flexibility.

———

FITNESS
WARMUP:
Running Mechanics led by coach
Angle (forward lean)
20m Fall Outs
10m March
10m Frozen March
20m A-step
Action
- knee drive (use the rig)
200m Run
20 Single Arm High Pulls (each)
10 Beat Swings


EMOM 10 (week 2)
4-6 Pull-Ups
(You must be able to do 3 strict if you plan to kip)


WOD
600m Run
600m Single Arm Farmer Carry
400m Run
400m Single Arm Overhead Carry
200m Run
200m Single Arm Waiter Carry

** Switch Arms as needed **

———

Wednesday April 17, 2019

5:15am Class will begin at 5:15am today!

CROSSFIT
WARMUP:
2x10m March
2x10m Frozen March
2x10m A-Step
2x10m High Knees
2x10m Butt Kicks
200m Run
20 Single Arm High Pulls (each)
20 Sec Top of the Push-Up Hold
20 Sec Bottom of the Push-Up Hold
25 Unbroken Wall Balls


PARTNER WOD (T) - 40 Minute Time Cap
1 Mile Run together
100 Pull-Ups
200 Push-Ups
1 Mile Run together
100 Hang Power Cleans (135/95)
200 Air Squats


**You can choose to perform the reps as written or partition each 100/200 combo as needed**
*****No Vests Today. You will have a vest option workout coming soon*****

INTENT:
Today is Murph prep with some lifting thrown in. As stated above, no vests today. There will be an opportunity to use a vest in a workout coming soon. Communicate with your partner and split reps as needed. They do not necessarily have to be completely even if that will completely disturb the pace of the workout. The weight on the cleans should be something that can be cycled for 10 or more reps each time. This is a great opportunity to work on these movements. Today we are training strength, power, speed, endurance, stamina, balance, coordination and accuracy.

———

FITNESS
WARMUP:
10 Minute Bike (holding the same rpm the whole time)
1 Mile Run

2 Sets
30 Sec Squat Hold
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold

PARTNER WOD
2x200m Relay Run
100 Air Squats
2x200m Relay Run
100 Push-Ups
2x200m Relay Run
20 Sandbag Cleans
2x200m Relay Run
100 Push-Ups
2x200m Relay Run
100 Air Squats

———

Thursday April 18, 2019

5:30am Class will begin at 5:15am today!

CROSSFIT
WARMUP:
3 Minute Heels Down Row (20-25 SPM & focus on the graph)
10 Inchworms
30 Sec Kneeling Butt to Heel
10 Step Ups
5 Box Jumps
10 Kneeling Single Arm Strict Press (each)

2 Sets
15 Hollow Rocks
15 V-Ups
15 Side Plank Hip Raises (each)
45 Sec Front Plank


WOD
Every 10 Minutes for 3 Rounds
500m Row or Ski
25 Box Jumps (24/20)
25 Strict Press (45/35)


INTENT:
We have the same style workout as last Thursday with a completely different feel. This one will be primarily legs and shoulders. Yes this is still conditioning to a degree but you are forced to slow up and find a pace that you can maintain. Also, we want to try and complete the 25 strict press in 1-2 sets. This means some of you may need to take an extra few breathes after the box jumps before picking the barbell up. Today we are training stamina, endurance, strength, power, 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.


———

Friday April 19, 2019

CROSSFIT
WARMUP:
2 Minute Bike
2 Minutes of Seated Rope Climb Footwork
10 Groiners
10 PVC Pass Throughs
10 PVC Arounds the World
10 PVC Snatch Balance

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

EMOM 12
3 Position Power Snatch Complex (unbroken)
High Hang Snatch
+
Low Hang Snatch
+
Full Power Snatch


WOD (T)
15 Minute Cap (including rest)

For Time:
20 Power Snatches (50-55%)

- rest 5 minutes -

15 Rope Climbs


INTENT:
We are doing the exact same 3 position snatch emom as last week. This time, many of you will have a better feel for the positions as well as what weight you are capable of lifting. These are all power snatches. The complex is an opportunity to work on technique and drill the positions of the snatch. The power snatches in the workout are to be cycled for at least 4-5 at a time. The wod is a total of 15 minutes. 20 snatches for time and then 15 rope climbs. If anyone wants an opportunity to be on the leaderboard for the 15 rope climbs, they must have someone judging them. Every rep must include one hand touching the beam at the top of the rope. The scored time is when the athlete touches the beam on the last rep. Today we are training strength, power, speed, accuracy, balance, coordination, flexibility, agility and stamina.

———

FITNESS
Teams of 3
Relay for 4 Rounds each
20 Sec Bike
10 DB Snatches
1 Rope Climb


STRENGTH:
4 Sets
10 DB Bench Press
10 Renegade Row


WOD
AMRAP 12
10 DB Burpees
20 Sit-Ups
30 Sec Plank
40 Plate Taps

———

Saturday April 20, 2019

6:45am - Specialty Class w/ Dr Jeremy
8am - Class
9am - Class
10am-12pm Open Gym
12pm - Kids Class

WARMUP:
3 Minute Ski, Bike or Row

7 Minutes to Complete 5 Rounds of
5 Pull-Ups
10 Push-Ups
15 Air Squats


"Cone Snatch Game"


3 Person Team WOD
AMRAP 20
Follow the Leader Style
10 Calorie Row
10 DB Thrusters
10 Burpees


———

Sunday April 21, 2019

8am - Engine/Open Gym
9am - Class
10am - Class
No 11am Open Gym Today

WARMUP:
20m High Knees + Back Pedal
20m Butt Kicks + Back Pedal
20m A-Step
400m Run (focus on breathing & position)
10 Inchworm Push-Ups
10 Single Arm High Pulls (each)
10 Beat Swings


WOD
"Helen"
3 Rounds
400m Run
21 KB Swings (53/35)
12 Pull-Ups


***Leaderboard Opportunity***
You must have a judge to be on the leaderboard.

Post WOD
Accumulate 5 Minutes in a Plank
(Front or Side Plank can be used)