Programming for February 18th through February 24, 2019

Athlete: Elsa Miranda Photo: @supercleary

Athlete: Elsa Miranda
Photo: @supercleary



Coach Kyle is running a Teen Program this week from 12pm-3pm Monday through Friday
Due to this schedule, there is NO OPEN GYM from 12pm-3pm this week.

The CrossFit Open begins with the announcement of 19.1 on Thursday night.
We will be doing the workout on Saturday morning with heats beginning as early as 8am.
A heat time request list will be available at the desk all week.
Your team tees and tanks are available for pick-up. Your cards on file were charged.
There are no trading of sizes.

The point system and rules are:
+5 Points for registering on games.crossfit.com
+5 Points for completing the judges course. (forward the email to your coach)
+5 Points for one male and one female “spirit of the open” each week.
+5 Points for the team with the best attendance for the week.
+1 Point for participating each week. (Any allowed time Thurs-Mon)
+3 Points for PR’s
+1 Point for 3rd Place RX Athlete, Scaled Athlete & Team each week.
+2 Points for 2nd Place RX Athlete, Scaled Athlete & Team each week.
+3 Points for 1st Place RX Athlete, Scaled Athlete & Team each week.
-2 Points for re-doing a workout.

If you can perform a workout RX, you should do the workout RX and not scaled just to be advantageous to your teams score.
You may not judge your significant other. It’s also preferred if you judge a member of a different team.


Check Out the write up on our January Athlete of the Month - Mike Patterson


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Monday February 18, 2019

5:30am class will begin at 5:20am

CROSSFIT
WARMUP:
1 Minute Row (on calories)
1 Minute Ski (on calories)
1 Minute Bike (on calories)
30 Sec Table Top Hold
30 Sec Hollow Body Hold
10 Pause Air Squats
10 Single Arm High Pulls (each)

Empty Bar Power Clean & Barbell Cycle Warmup (w/ coach)
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Cleans
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Cleans

2x5 Power Clean Cycling w/ coach

STRENGTH: 2 Power Cleans & 2 Front Squats
10 Minute Clock
2 Sets @50%
2 Sets @60%
1 Set @65%
1 Set @70%
1 Set @75%


WOD (T) - 20 Minute Cap
50 Calorie Row, Ski or Bike
40 V-Ups or Sit-Ups
30 Deadlifts (65-70% of PC)
40 Calorie Row, Ski or Bike
30 V-Ups or Sit-Ups
20 Power Cleans
30 Calorie Row, Ski or Bike
20 V-Ups or Sit-Ups
10 Front Squats


INTENT:
The CrossFit Open begins this week and we will take on the first workout on Saturday. We are kicking off the week will some power cleans and front squats. We are keeping the weight moderate to moderately heavy because we want to stay fresh and feel good. Our (C) Complete day is Saturday. The strength is essentially to warm the movements up for the workout. Our workout has a 20 minute time cap and is a chipper style. It is designed to keep you moving and the barbell movements will be performed at the same weight for all three movements. The reps should be cycled to a degree. Some of us may be able to hit larger sets and get the work done in 1-2 sets, and others may need to break up the reps up to complete the work in 4 sets of power cleans for example. Today we are training strength, power, speed, balance, flexibility, coordination, accuracy, stamina and endurance.

———

FITNESS
WARMUP:
1 Minute Row (on calories)
1 Minute Ski (on calories)
1 Minute Bike (on calories)
30 Sec Table Top Hold
30 Sec Hollow Body Hold
10 Pause Air Squats
10 Single Arm High Pulls (each)

Empty Bar Power Clean Drills (w/ coach)
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Cleans
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Cleans

Every 20 sec for 5 Minutes
Perform 1 Power Clean

WOD
AMRAP 15
20 Calorie Row
20 KB Deadlifts
20 Sit-Ups
20 KB Goblet Squats

———

Tuesday February 19, 2019

CROSSFIT
WARMUP:
25 minutes
3 Laps Single Arm Farmer Carry (each)
3 Laps Mixed Front/OH Carry (each)
60 Sec Front Plank
60 Sec Side Plank (each)
10 GHR or Low Ring Hamstring Curls
10 Single Leg RDL (each)
30 Sec Bike (70/60)


WOD (T)
AMRAP 4
45 Sec All Out LEGS ONLY Bike
Then,
AMRAP in time remaining
7 RKB Swings (70/53)
7 Burpees

- rest 4 Minutes -


REPEAT!


INTENT:
Our warmup piece is a longer one today. We are getting some carries in along with core stability, hamstring work in the GHR or hamstring curls and the RDLs. We are looking for repeat-ability on the workout today. We have two 4-minute amraps with a full 4 minutes rest in between them. The bike is something a little different. You must only use your legs and go as hard as you can for 45 seconds. This is to tire out your legs as much as possible before handing you the task of kb swings and burpees, both in which require your legs. How well can you recover to put on a similar performance the second time around? Today we are training strength, power, speed, stamina, balance, coordination, agility 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 February 20, 2019

CROSSFIT

WARMUP:
2 Sets
1 Minute Ski or Bike
20 Sec Supinated Hang
20 Sec Top of the Ring Support Hold
20 Sec Bottom of the Ring Dip Hold
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
10 Beat Swings


Strict Muscle Up Progressions
LEVEL 1 - 3 Sets (Not for time)
10 Lat Pull Downs
6 Strict C2B Chin-Ups
6 Pause Strict Ring Dips (one-one thousand count at Top & Bottom)

LEVEL 2 - 3 Sets (Not for time)
6 Jump Into False Grip Hollow Hold
6 False Grip Ring to Ribcage
6 Low Ring Tic-Tocs
Introduction of Tuck to Invert on the Bar


WOD (T)
AMRAP 12
10 Single Arm Hang C&J (5 each arm)
20 Single Arm OH Lunges
30 Double Unders



INTENT:
We had our first strict muscle up progression last week. We will continue with it today as well as introduce level 2. The prerequisites to move on to level 2 are that we complete the movements in level 1 unbroken on all three sets. You might say, "that's hard." Yes it is. This movement is a high skill that requires a certain amount of strength and control to be performed safely and efficiently. If you were not in class last week, you will do this week at level 1, even if you think you will do it unbroken. Let's complete it before moving to the next level. For our workout, we are using movement that have been thrown into Open workouts in the past couple years. There is no prescribed weight today. Use somethings you can keep every set unbroken. You get one dumbbell for both movements. You do not have to switch arms on the OH Lunge. The prescribed weights in the Open would probably be RX: 50/35, Scaled 35/20. Today we are training strength, speed, balance, coordination, accuracy, stamina, endurance and agility.

———

FITNESS
2 Sets
1 Minute Ski or Bike
20 Sec Supinated Hang
20 Sec Top of the Dip Support Hold
20 Sec Bottom of the Dip Hold
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
10 Partner Sit-Up Med Ball Toss (20 ft apart)
30 Sec Kneeling Butt to Heel Hold
30 Pogo Hops


EMOM 20
A- 100m Ski
B- 10 Lunges (weight optional)
C- 10/7 Calorie Bike
D- 10 Single Arm HAng C&J)
E- 30 Sec of Double Unders


———

Thursday February 21, 2019

CROSSFIT
WARMUP:
1 Minute Bike (70/60 RPM)
10 PVC Pass Throughs
10 Snatch Balance
10 Sciatic Nerve Floss (each)
10 Air Squats
15 Sec Top & Bottom of the Push-Up Hold
5 Push-Ups
10 Single Arm High Pulls (each)
10 Hollow Body Focused Kips
10 Arch Body Focused Kips
10 Tight Kips


Empty Bar Snatch Warmup (cycling focus)

Every 90 Seconds for 5 Rounds
5 Touch n Go Power Snatches


WOD
20/15 Calorie Bike
Then,
3 Rounds
5 Pull-Ups
10 Push-Ups
15 Air Squats
5 Power Snatches (55%)



INTENT:
Last week, we went over a number of standards that we encourage everyone to keep to in terms of using the gymnastic kip safely. If you were not in class for it last week, ask your coach to go over what we are looking for as far as core, strength and flexibility goes. We have kipping drills built into the warmup today and we will do them with a partner to focus on the positions. This is the third week in a row that we have snatch cycling as a skill. We have decreased the rounds each week leading upto the Open. The goal is to be crisp with our reps, keep the bar close and feel good moving the weight. The workout is one the coaches tested last month. You want to KNOW YOUR PACE and know how to move efficiently through the entire workout. Sprinting the bike in 20 seconds, getting through the first round and then burning out while trying to survive is a bad idea. If this sounds like you, a change is necessary. Envision how you want the workout to go. Get off the bike a move soundly through the 5-10-15. The power snatches can be touch and go or done as singles. Complete the bike in 60-90 seconds, then go to work. Stay honest to form on the push-ups and squats. This workout should be 10 minutes or less. Today we are training strength, power, speed, stamina, coordination, balance, accuracy, agility and flexibility.

———

FITNESS
WARMUP:
2 Sets
1 Minute Bike (70/60 RPM)
10 PVC Pass Throughs
10 Snatch Balance
10 Sciatic Nerve Floss (each)
10 Air Squats
10 Single Arm High Pulls (each)
10 Hollow Body Focused Kips
10 Arch Body Focused Kips
10 Tight Kips


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

WOD
20/15 Calorie Bike
20 Alt DB Snatches

Then,
3 Rounds
5 Pull-Ups
10 Push-Ups
15 Air Squats

———

Friday February 22, 2019

CROSSFIT
WARMUP:
2 Sets
2 Minutes Heels Down Row
10 Single Arm High Pulls (each)
10 Single Arm Push Press (each
1 Lap Single Arm OH Carry (each)
1 Lap Single Arm Farmer Carry (each)
30 Sec Supinated Hang


Open 19.1 Movement Review, Standards & Approach



PARTNER WOD (T) -
AMRAP 15
"I Go You Go Rounds"
200m Row
10 Push Press (75/55)
1 Rope Climb


INTENT:
On Fridays during the Open, we will be doing a generic warm-up to get the body loose and literally warm. Then , we will go over the Open workout for the week, explain the standards, movements, give our approach on it and answer questions. We may have you do a very brief version of it to get a feel for the wod. After that, we will have a 10-15 minute workout to move and get some reps in for the day. Our wod today is a partner style of row, push press at a lighter weight and 1 rope climb. We worked on rope climbs last week. Let's use the technique we worked on and apply it in this workout. The weight for the push press should be something you can easily do for 10 unbroken reps. Remember, you want to feel ready for the Open wod tomorrow. Today we are training strength, stamina, accuracy, balance, power, flexibility, agility 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.

———

Saturday February 23, 2019

Open 19.1

The workout and heat list will be posted on Friday afternoon.


———

Sunday February 24, 2019


WARMUP:
30 Sec Active Squat Hold
10 Hollow Rocks
10 Arch Rocks
15 Sec Top & Bottom of the Push-Up Hold
5 Push Ups w/ 1 sec pause
20 Lateral Band Step Overs
300m Row


30 Minutes
Compete each round at 80% intensity
20/15 Calorie Row
10 Ball Slams
20 Zombie Sit-Ups
10 Sandbag Cleans
20 Push-Ups w/ 1 sec pause
10 Pistols or Lateral Box Step Ups



Programming for February 11th through February 17, 2019

Athlete: Giota Kanakaki Photo: @supercleary

Athlete: Giota Kanakaki
Photo: @supercleary

Some of you may have noticed the new Athlete of the Month posted on the whiteboard or the photo on the wall. Mike Patterson is our January 2019 Athlete of the Month. We felt it was a great way to honor him. His write up will be posted soon…

We are hosting a 5 day strength and conditioning program for mid-school and high school aged kids during President’s Week. Schools are off during this week. We are planning to start a teen program in March and want to gain interest early as well as show what we offer. The cost for the week is $20 per kid. There is a sheet on the front desk if interested. Please share with any friends or family. This class will be held at either 12pm or 1:30pm depending on the age group.
There will also be no open gym during these classes.



The CrossFit Open is just over one week away. The teams are set, the shirts will be in by early next week. If you have not paid cash, your card on file will be charged.
The point system and rules are:
+5 Points for registering on games.crossfit.com
+5 Points for completing the judges course. (forward the email to your coach)
+5 Points for one male and one female “spirit of the open” each week.
+5 Points for the team with the best attendance for the week.
+1 Point for participating each week. (Any allowed time Thurs-Mon)
+3 Points for PR’s
+1 Point for 3rd Place RX Athlete, Scaled Athlete & Team each week.
+2 Points for 2nd Place RX Athlete, Scaled Athlete & Team each week.
+3 Points for 1st Place RX Athlete, Scaled Athlete & Team each week.
-2 Points for re-doing a workout.

If you can perform a workout RX, you should do the workout RX and not scaled just to be advantageous to your teams score.
You may not judge your significant other. It’s also preferred if you judge a member of a different team.


There is a coaches meeting this Saturday at 12:30pm.

———
Monday February 11, 2019

CROSSFIT
WARMUP:
2 Rounds
30 Sec Ski
30 Sec Bike
10 Single Arm High Pulls (each)
10 Groiners
10 Lunges

STRENGTH: (from the rack)
4x10 Back Rack Lunges
Perform @40% of your 1RM Back Squat
Superset with: 5 High Box Jumps
- rest 2 minutes -


SAFE GYMNASTICS KIPPING
- Core -
30 Sec Hollow Body Hold
30 Sec Arch Hold
- Flexibility -
Pain Free Shoulder Abduction Test
- Strength -
3 Strict Pull-Ups with 3010 Tempo
- Skill-
10 Hollow Body Focused Kips
10 Arch Body Focused Kips
10 Tight Kips
10 Big Kips (re-grips)


WOD (T)
20/15 Calorie Ski
20 DB Step Ups
20 Pull-Ups (C2B if you have them)
20/15 Calorie Bike
20 DB Step Ups
20 Pull-Ups (C2B if you have them)



INTENT:
We start the week by getting into the fundamentals of kipping. January's focus was on strict gymnastics and that was an excellent way to prepare for what we like to do in workouts, especially with the open approaching. The kipping pull-up or any kipping gymnastic movement is desired by most members when walking in the gym. We want to make sure everyone understands the required strength and mobility standards to perform the kip with as little risk for injury as possible. The strict work, single arm high pulls, and understanding engaging the lats and shoulder in a hang position are essential to keeping the body safe when moving to the kip. Our lunges this week are lighter and are superset with high box jumps. We have had high box jumps in the program before. Remember, this means to literally jump high. We want to land as high as possible. It's not just about getting the feet just high enough to land. The workout is a chipper style that will challenge the grip and legs a bit. Use a weight for the step ups that will allow you to go unbroken. If you have c2b pull-ups, it's a great time practice them for the open. Today we are training strength, power, stamina, balance, coordination, flexibility and accuracy.

——-

FITNESS
WARMUP:
2 Rounds
30 Sec Ski
30 Sec Bike
10 Single Arm High Pulls (each)
10 Groiners
10 Lunges

STRENGTH: (from the rack)
4x10 Back Rack Lunges
Perform @40% of your 1RM Back Squat
Superset with: 5 High Box Jumps
- rest 2 minutes -


SAFE GYMNASTICS KIPPING
- Core -
30 Sec Hollow Body Hold
30 Sec Arch Hold
- Flexibility -
Pain Free Shoulder Abduction Test
- Strength -
3 Strict Pull-Ups with 3010 Tempo
- Skill-
10 Hollow Body Focused Kips
10 Arch Body Focused Kips
10 Tight Kips
10 Big Kips (re-grips)

WOD
AMRAP 14
14 Pull-Ups
14 DB Step Ups
14 Calorie Bike or Ski

———

Tuesday February 12, 2019

CROSSFIT
WARMUP:
2 Sets
10 Sciatic Nerve Floss (each)
2 Laps Single Arm Farmer Carry (each)
30 Sec Front Plank
30 Sec Side Plank (each)
10 Staggered Stance Good Mornings(each)
2 Minutes Heels Down Row


STRENGTH:
20 Minutes
Build to a 10RM Deadlift
Double Overhand Hook Grip


WOD (T)

2x500m Row Sprints
3x40/35 Calorie Row Sprints

- rest 2 minutes between sets -


INTENT:
Today's program is pretty simple and straight forward. The strength is something we have been working on for the last 2 months or so. If you are not feeling well enough to go for a 10RM today, don't. You can do it another day. Be smart and make the right choice. That being said, after 6 sessions of deadlifting 10's, you should have a good idea what you are capable of hitting. Then, we have some row sprints in both meters and calories. If done right, these can leave to lying on the floor like last week's interval workout did. Today we are training strength, power, speed, stamina, coordination, balance and flexibility.

———

FITNESS
WARMUP:
3 Sets
1 Minute Heels Down Row
10 Sciatic Nerve Floss
2 Laps Single Arm Farmer Carry (each)
2 Laps Front Rack/Overhead Mixed Carry (each)
20 Zombie Sit-Ups
10 Single Leg RDL (use two DB)
30 Sec Front Plank
30 Sec Side Plank (each)

WOD
4x500m Row Sprints

- 2 minute rest after each set -

———

Wednesday February 13, 2019

CROSSFIT
WARMUP:
2 Sets
1 Minute Ski
20 Sec Supinated Hang
20 Sec Top of the Ring Support Hold
20 Sec Bottom of the Ring Dip Hold
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
10 Beat Swings


Strict Muscle Up Progressions - Level 1
3 Sets (Not for time)
10 Lat Pull Downs
6 Strict C2B Chin-Ups
6 Pause Strict Ring Dips (Top & Bottom)


WOD (T)
AMRAP 12
12 Shoulder to Overhead (50-55%)
12 Bar Muscle Ups
12 Shoulder to Overhead
12 Toes to Bar


INTENT:
After taxing your central nervous system (CNS) yesterday with the heavy deadlifts and hitting some uncomfortable row sprints, we start with some muscle up progressions today. This week, everyone will do level 1 of the progressions. Level 2 will be added next week for those who complete level 1 with no issue. Those who need to stay with level 1 longer will have that opportunity. This is a continuation of our strict gymnastics from January. The workout today is very upper body demanding. Every other movement is shoulder to overhead. Then we are on the bar for both toes to bar and bar muscle ups. I have thrown a lot of toes to bar in the program over the last month or so. Between strict ttb last month and a bunch of kipping ttb in open prep and some weekend classes, I expect more members to be ready for them when they show up in this year's open. Today we are training strength, power, speed, stamina, balance, coordination, accuracy and flexibility.

———

FITNESS
3 Sets
1 Minute Bike
1 Minute of Single Unders
10 Squat Thoracic Rotations
10 Kossaks
20 Sec Table Top Hold
10 Single Arm Push Press (each)
10 Bottom Half Burpees


PARTNER WOD
AMRAP 20
"I Go You Go Rounds"
7 Push Press (95/65)
7 Front Squats
7 Burpees

———

Thursday February 14, 2019

CROSSFIT
WARMUP:
1 Minute Bike (70/60 RPM)
10 PVC Pass Throughs
10 PVC Around the Worlds
10 Single Arm Hang Snatches (each)
20 Alt Toe Touches
10 Empty Bar Good Mornings
10 Air Squats

BARBELL CYLCING
Did you check off the following boxes to safely cycle the bar?
- 90 Sec Plank (front & both sides)
- 120 Sec Sorensen Hold
- Toe Touch Test

Empty Bar Snatch Warmup (cycling focus)

Every 90 Seconds for 6 Rounds
5 Touch n Go Power Snatches


EMOM 20
A- 10 Sec ALL OUT Bike Sprint + 10 Jumping Lunges
B- 20 Sec Battle Rope + 5 Burpees
C- 10 DB Snatches + 10 Air Squats
D- 30 Sec of V-Ups
E- REST



INTENT:
We are continuing to work barbell cycling a couple days a week in preparation for the open. Last week was 3-5 reps superset with a hollow body hold. This week everyone is hitting 5 reps every round. Our focus is bar path and bar speed. Make these reps look good! Then, the wod is an emom. We will most likely be doing emoms on Thursdays during the open to keep the body moving well, not be concerned with a score and managing the time of rest during each workout. The open workouts (on Saturdays) will take more out of you than you realize and we want to be rested and prepared to be successful. Our emom today is not a walk in the park. We see the battle rope, which will be used during the weeks of the open for its low risk and high reward. We are also training some db snatches today, a movement we have seen in the last two years of the CrossFit Open. Today we are training strength, power, speed, agility, balance, accuracy, coordination, stamina 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.

———

Friday February 15, 2019

CROSSFIT
WARMUP:
EMOM 12
A: 30 Sec Ski
B: 30 Sec Bike
C: 30 Sec Row
D: 6 Single Arm High Pulls (each)


Rope Climb Technique & Practice
Level 1: Seated Footwork Drills
Level 2: Hanging Footwork Drills (off pull-up bar)
Level 3: Climbing the Rope

If you are climbing, EMOM 8-10 minutes
1 rope climb with as few pulls as possible

Your coaches will work through each level.
You will stay in each level until you become efficient enough to advance.


PARTNER WOD (T) - 20 Min Cap


100/75 Calorie Row
100 Ball Slams
100/75 Calorie Bike
100 RKB Swings (70/53)


INTENT:
We had rope climb technique in the program exactly two weeks ago. Taking 20 minutes to literally drill footwork helped a number of members. Some learned a more efficient way to climb. Some tweaked how they climb and felt more comfortable. Everyone can use more practice. We will have the same progression as last time, only some of us should be able to move through the first couple progressions a little quicker. The partner wod has a time cap. This should dictate how the reps are broken up and what level of intensity is needed on the row and bike. Remember to follow through on the ball slams. It is easy to see and hear when the movement is being lazy. So if needed, keep those reps to sets less than 10. You should be able to hold onto the kb for sets of 15-20 swings. Today we are training strength, power, speed, balance, coordination, accuracy, agility, endurance, stamina 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.

———

Saturday February 16, 2019

WARMUP:
7 Minutes
Agility Ladder Drills

2 Sets
20 Groiners
10 Single Arm Thrusters (5 each)
20 Sec Supinated Hang
10 Bottom Half Burpees

Today’s class program is open prep for everyone.

WOD
3 Rounds
AMRAP 3
6 Thrusters (95/65)
6 Bar Facing Burpees

- 3 Minute Row "Recovery" at a sustainable pace -

From minutes 18:00-30:00
Build to a moderately-heavy clean. (80-90%)

———

Sunday February 17, 2019

WARMUP:
EMOM 12
A- 3 Wall Walks w/ pause
B- 12 Alt Single Arm KB Swings
C- 30 Sec Ski
D- 30 Sec Front Plank


30 Minutes
Compete each round at 75% intensity
150m Ski
10 Double KB Deadlift (70/53)
30 Sec Hollow Body Hold
10m HS Walk or Bear Crawl


*Once a round is completed, go to the back of the line for the next round*