Programming for December 17th through December 23, 2018

 Athlete: Harrison Hefele Photo: @supercleary

Athlete: Harrison Hefele
Photo: @supercleary

I want to take this opportunity to thank Shaun Cleary for everything he has done for this gym from the beginning. He has been with this gym since KOB opened and truly developed from a member to coach/media expert. Shaun has been a passionate coach and photographing all of you working out has a part-time job. He is as he put it, “retiring” from coaching at the end of the month. We will miss his personality and coaching for sure. We will definitely see him from time to time. Thank you Shaun!
Here is a message from Shaun…


”It has been my amazing privilege to have the chance to coach all of you over the last five-plus years.  I don't take the job of coaching lightly and as my media career has continued to expand I simply can't devote the time and my full energy to being the best coach possible.  I've learned so much from you all in my time here and look forward to maintaining those relationships.  There's no where I've had more personal or professional development in my life than in this gym.  I walked into King of the Beach as a 9-5 office commuter who ran a few marathons, and seven years later, I'm married with two kids, my own business, and more than 1,500 hours coached.  I want to thank you all for all the support you've given me as your coach and hope to do so in person as I'll be continuing to coach through the remainder of 2018.  I still hope to be able to drop-in from time to time and look forward to getting a good workout with you all in the future.”
Thanks, Shaun



We want to thank you to everyone who came to the Holiday party and celebrated with us. It was a great night. We had about 100 members in attendance and we have heard nothing but good things. We are glad you had a great time. Please email any photos you took to rob@crossfitislandpark.com and we will put together a bunch of them for our social media. Thanks again.


Our Christmas and New Years Schedule is:
December 24 - 8:30am, 9:45am, 11:00am
December 25 - CLOSED
December 26 - 8:30am, 9:45am, 11:00am
December 31 - 8:30am, 9:45am, 11:00am
January 1 - 9:00am New Years Day Team Marathon Row
12:30pm We are having a meeting to share information for the 2019 year for the gym.

———
Monday December 17, 2018

CROSSFIT
WARMUP:
2 Minute Heels Down Row
20 Groiners
20 Downward Dog Alt Toe Touches
20 Sec Table Top Hold
10 Samson Lunges
10 Bottom Half Burpees
10 Single Arm Thrusters (each)

WOD (T)
EMOM 16
A- 100m Row Sprint
B- 10 Thrusters (95/65)
C- 10 Bar Facing Burpees
D- 10 Hollow Rocks


STRENGTH: Back Squats
5x5 (increasing 5-10lbs each set)

[Your first today should be your second set from last week]

Superset:
5 Bulgarian Split Squats



INTENT:
Today is 100% a training day. The workout is first again. We are starting the week with an emom
filled with "uncomfortable" movements, yet it is structured to make you work smart and still get
rest each minute. The row takes 17-24 seconds on average, the thrusters will be unbroken,
the burpees are meant to be done as games standards and the hollow rocks are so you don't quite get a full minute of rest. If you are still feeling the effects of our holiday party (or multiple parties) be smart and go off feel for the squats. If you were in weightlifting class yesterday, do step ups. You did a ton of explosive squat work yesterday. Let's slow it down and keep control with the step ups. Today we are training strength, power, speed, flexibility, balance, agility, coordination and accuracy.

———

FITNESS
WARMUP:
2 Minute Row
20 Groiners
20 Downward Dog Alt Toe Touches
20 Sec Hollow Body Hold
20 Hollow Rocks
10 Bottom Half Burpees
10 Pause Wall Balls


STRENGTH: Back Squats
5x5 (increasing 5-10lbs each set)

EMOM 16
A- 100m Row Sprint
B- 30 Sec of Wall Balls
C- 30 Sec of Burpees
D- Rest

———

Tuesday December 18, 2018

CROSSFIT
WARMUP:
25 Row Strokes Legs Only
25 Row Strokes Legs + Arms
10 Sciatics Nerve Floss (Each)
10 Inchworm Push-Ups
20 Sec Kneeling Butt to Heel (sit on your heels)
30 Pogo Hops
10 Staggered Stance Good Mornings (each)


STRENGTH: Deadlifts
4x10 (unbroken with hook grip)
**about 15 lbs heavier than last time**

- 2 minute walk or bike between sets-

WOD (T) -
20 Minute Clock
4 Rounds
15 RKB Swings (70/53)
60 Double Unders
15 Push-Ups w/1 sec pause
60 Double Unders

Once you complete 4 rounds, row for the remainder of the 20 minute clock.

2 Scores: Time & Total Calories

INTENT:
We have had this row warmup before. Now, let's use the kg/lb graph during it to help us notice the way we move through each part of our row strokes. This is "day 2" of the deadlift 10s cycle that is going to run every 10-12 days until early Feb. If you were not in class last time, we started around 60% of your 1RM deadlift. Those of you who are doing this for day 2, we are increasing our weight from last time and hitting all 4 sets at this weight. Move around for 2 minutes following each set. Our wod today is a similar design as one we had a couple weeks ago. You have a task of 4 rounds and you will have a score for that. Then you will get on a rower (ski or bike if no rowers are left) and work for the remainder of the 20 minute clock. Today we are training strength, power, speed, endurance, stamina, accuracy, balance, coordination and flexibility.

———

FITNESS
WARMUP:

2 Sets
25 Row Strokes Legs Only
25 Row Strokes Legs + Arms
10 Sciatics Nerve Floss (Each)
10 Inchworm Push-Ups
20 Sec Kneeling Butt to Heel (sit on your heels)
30 Pogo Hops
10 Staggered Stance Good Mornings (each)



WOD
500m Row
40 Double Unders
30 BB Deadlifts
500m Row
40 Double Unders
30 Single Arm DB Hang Clean & Jerk (15 each)
500m Row
40 Double Unders
30 Push-Ups w/ 1 sec pause

———

Wednesday December 19, 2018

CROSSFIT
*****5:30am class will begin at 5:20am today*****

WARMUP:
Teams of 3-5
2k Ski
Must switch every 200m

2 Sets (led by coach)
10 Dead Hang to Engaged Hang
- rest 90 sec between sets -

3 Sets
Max Strict Pull-Ups
- rest 1 minute -
Max Strict Dips
- rest 2 minutes -

*If you complete 10 unbroken in set 1, add weight*

WOD (T) -
EMOM 25
A- 30 Sec Bike (72/62 RPM)
B- 30 Sec Hollow Body Hold
C- 30 Sec Battle Rope
D- 30 Sec Burpee Wall Overs
E- REST



INTENT:
The warmup will be nice and competitive. Have fun with that. Then we are getting into some
positioning on the pull-up bar. Now through January, we will be working on lots of strict gymnastics. So if you currently use a band for pull-ups, we are looking to work towards a thinner band or perhaps get rid of it all together. For our wod, this emom includes 2 newer movements to the program. Burpee wall overs were on Sunday two weeks ago and we introduced the battle ropes this past weekend. Those of you who missed them now have your chance to have fun with these movements. Today we are training strength, power, stamina, speed, agility, 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.

———

Thursday December 20, 2018

CROSSFIT
WARMUP:
3 Rounds (Not For Time)
3 Laps Single Arm Farmer Carry (each)
3 Laps Double Farmer Carry
2 Minute Bike (72/62 RPM)
10 Strict Toes to Bar or Leg Raises


Every 4 Minutes for 5 Rounds
15/10 Calorie Bike Sprint
3 Squat Cleans (70%)



INTENT:
Last Thursdays warmup was simple looking, long and pretty deceiving. Today's is similar in that it
looks like it's not many things, but it will take some time. We are carrying a bit to start the program. We are trying to hold challenging pace on the bike. Guys, if you hold 72 for 2 minutes, that's 40 calories. We are also continuing our strict gymnastic strength with toes to bar. For the workout, we are going anaerobic and heavy(ish). You should get plenty of rest each round. However, your heart rate will get jacked up each time on the bike before you approach your barbell. The cleans are to be done as singles and if you need to take 15-20 seconds between them, that is fine. The bike is a sprint. No long than 45 seconds on the bike. Today we are training strength, balance, coordination, flexibility, power, speed and stamina.

———

FITNESS
WARMUP:
3 Rounds (Not For Time)
3 Laps Single Arm Farmer Carry (each)
3 Laps Double Farmer Carry
2 Minute Bike (72/62 RPM)
10 Strict Toes to Bar or Leg Raises


Every 4 Minutes for 5 Rounds
15/10 Calorie Bike
10 RKB Swings
1 Rope Climb

———

Friday December 21, 2018

CROSSFIT
WARMUP:
2 sets
1 Minute Ski
30 Sec Handstand Hold
20 Alt SA Strict Press (start and finish at the top)
10 Hang DB Snatches (5 each)

GYMNASTIC SKILL & POSITIONING
- Tuck Hold
- Headstand
- Tuck to Headstand Transitions
- How to kip safely at the wall

Every 90 Seconds for 6 Rounds
3-5 Strict HSPU

**2 second pause at the top of each rep**


WOD (T)
6 Rounds
6 Power Snatches (60-70%)
6 HSPU w/ 1 sec pause



***Use a deficit if you can do 6 unbroken HSPU every set***


INTENT:
For the second consecutive week, we are working on strict hspu strength. They may be kipped in
the workout. Just like last week, we have a pause at the top of each rep. Scale up option is using
a deficit. We will modify the movement for those who are unable to do hspu to alternating single
arm strict press as we did in today's warmup. Today we are training strength, power, speed,
coordination, balance, stamina, flexibility and accuracy.

———

FITNESS
WARMUP:
Stick Game
Then,
Surprise Game

EMOM 10
Odd: 100m Ski Sprint
Even: 2-5 Wall Walks


WOD
60 Walking Lunges
30 DB Snatches
60 Box Step Ups (weight optional)
30 DB Strict Press

*If you choosing weight, you should hit sets of 10 minimum

———

Saturday December 22, 2018

WARMUP:
4 Minute Row (focus on the kg/lb graph)
Accumulate 2 Minutes in a pronated bar hang
Accumulate 2 Minutes in a double DB overhead hold
Accumulate 2 Minutes in a Hollow Body Hold
Accumulate 40 Beat Swings


TEAM WOD
Teams of 3 - Relay Style

AMRAP 20
250m Row
10 Push Press w/ 1 sec pause at the top (95/65)
Max Unbroken Set of Bar Muscle Ups, C2B or Regular Pull-Ups

Score = Total reps on the pull-up bar.

———

Sunday December 23, 2018

WARMUP:
2 Sets
2 Minute Bike (72/62 RPM)
10 Groiners
10 Step Ups
15 Single Arm High Pulls (each)
15 Single Arm Strict Press (each)
1 minute Active Squat Hold

WOD
4 Rounds
20/15 Calorie Bike
20 Box Jumps w/ step down (24/20)
20 Medball Sit-ups

Waterfall style for bike use.


Programming for December 10th through December 16, 2018

 November 2018 Athlete of the Month - Carolyn Castell Photo: @supercleary

November 2018 Athlete of the Month - Carolyn Castell
Photo: @supercleary

Our Holiday Party is this upcoming Friday night (Dec 14) at the Jetty bar & grill from 8pm-11pm.
The $55 cash is due Monday Dec 10th. Please see Coach Rob with any questions.
Our 6pm class will be canceled this Friday.

CONGRATULATIONS TO OUR NOVEMBER ATHLETE OF THE MONTH - CAROLYN CASTELL
Check out her Q&A here.

The 5th Weightlifting class is this upcoming Sunday, Dec 16th.
This is the second to last class of the current program.

Our Christmas and New Years Schedule is:
December 24 - 8:30am, 9:45am, 11:00am
December 25 - CLOSED
December 26 - 8:30am, 9:45am, 11:00am
December 31 - 8:30am, 9:45am, 11:00am
January 1 - 9:00am New Years Day Team Marathon Row

———

Monday December 10, 2018

CROSSFIT
WARMUP:
30 Sec Kneeling Butt to Heel Hold (Sit on you heels)
30 Pogo Hops
20 Groiners
20 Downward Dog Alt Toe Touches
10 Single Arm RKB Swings (each)
10 Pause Wall Balls
1 Minute of Single Unders

WOD (T) - [Yes, WOD first today]
Every 5 Minutes for 3 Rounds
25 Wall Balls (20/14)
25 RKB Swings (70/53)
MAX UNBROKEN Double Unders

[If you're working on double unders,
you want to get at least 90 sec rest before the next round]

**You can get 1 mulligan if you trip within the first 10 reps**


STRENGTH: Back Squats
5x5 (increasing 5-10lbs each set)

[Your first today should be your second set from last week]

Superset:
5 Bulgarian Split Squats



INTENT:
If you were in the gym yesterday, you did american kb swings at a lighter weight. You will be
fine with today's RKB swings as long as you have no back pain. If you do have any, speak with
your coach about modifying the movement so that you still get the stimulus. The russian swings
today are supposed to have the same effect as last week, and so are the wall balls. These two
movements are intended to be unbroken and to fatigue the body before the double unders.
We are not "judging" each other this week with counting reps, but if you were not consistent with
your rep count matching up with your judge last week, it may be a good idea to ask someone to
count for you. The squats are post wod this week. The 5:30am class will be doing the workout
and can use space after to squat or step up as long as there is room in the 6am. Remember,
your first set on the back squats should be what you hit on your second set last week. Today, we
are training strength, power, speed, stamina, endurance, flexibility, coordination, accuracy and
balance.

———

FITNESS
WARMUP:
30 Sec Kneeling Butt to Heel Hold (Sit on you heels)
30 Pogo Hops
20 Groiners
20 Downward Dog Alt Toe Touches
10 Single Arm RKB Swings (each)
10 Pause Wall Balls
1 Minute of Single Unders

STRENGTH: Back Squats
5x5 (increasing 5-10lbs each set)


WOD
5 Rounds
10 Wall Balls (20/14)
15 RKB Swings (53/35)
20 Double Unders

———

Tuesday December 11, 2018

CROSSFIT
WARMUP:
1 Minute Bike (70/60 RPM)
10 Sciatic Nerve Floss (each)
10 PVC Pass Throughs
10 PVC Snatch Balance
20 Alt SA High Pulls
30 Sec OHS Hold (empty bar)
10 Snatch Pull Unders (empty bar)

Empty Bar Snatch Warmup (led by coach)
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


STRENGTH:
EMOM 16
Even: 2 Snatch @75-80%
Odd: 5-8 Strict Pull-Ups

WOD (C) -
For Time:
50 Calorie Bike

FINISHER:
3 Sets
10-15 GHDSU or Zombie Sit-Ups
10-15 GHD Hip Extensions

INTENT:
The warm-up and empty bar drills will definitely be enough to get your body prepared for our
emom. You will be doing the same volume for snatches as last week at the same or less weight.
This week you will have them paired with strict pull-ups. Like I said last week, strict pull-ups are
a focus for the next 1-2 months. This doesn't mean you won't get kipping. It just means one of
our primary focuses will be strict pull-ups and other gymnastics. After the emom, it's the return of
the 50 calorie bike for time. It's been a while since we had this. You are ALL way more powerful
and efficient on the bike. You should know what you are capable of holding as far as RPM goes.
Then when you hit 35-44 calories, put your foot on the gas and go for broke. Once you recover,
(and walk around to keep the legs going), you have a midline finisher that will be challenging for
sure at that point. Today we are training strength, power, speed, stamina, balance, coordination,
and flexibility.

———

FITNESS
WARMUP:
1 Minute Bike (70/60 RPM)
10 PVC Pass Throughs
10 PVC Snatch Balance
10 PVC OHS
20 Alt SA High Pulls


Empty Bar Snatch Drills (led by coach)
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Snatch + OHS
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Snatch + OHS

STRENGTH:
EMOM 10
Even: 3 Hang Power Snatch
Odd: 5-8 Strict Pull-Ups

WOD
2 Rounds
25/20 Calorie Bike
25 Zombie Sit-Ups
- rest 4 minutes between rounds-

———

Wednesday December 12, 2018

CROSSFIT
WARMUP:
1 Minute Ski
10 Box Step Ups + 5 Box Jumps w/ Step Down

2 Sets
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
5 Push-Ups
- rest 1 minute-


3 Sets
20 Sec Top of the Ring Support Hold
20 Sec Bottom of the Ring Dip Hold
5-10 Strict Ring Dips

*If you can complete 10 unbroken, add weight*


WOD (T) -
Teams of 3-5
AMRAP 20
Waterfall Style
12/8 Calorie Ski
12 Box Jumps w/ Step Down (24/20)
12 Push-Ups w/ 1 Sec Pause at the Top

Scale Up Options:
- 30/24 Inch Box
- Deficit Push-Ups


INTENT:
The ski and box step ups/box jumps to start will get the blood pumping and body moving a bit
before you have some gymnastic positioning work for push-ups and dips. These are warming up
our joints for the wod as well as strengthening the baseline for the movements we ultimately want to
perform with intensity and at a higher volume. The workout is team style. There was so much
positive feedback with last week's team workout that I have a few more weeks lined up with team
workouts. These are fun! Today's is waterfall style, so once the first person gets off the ski and
moves onto the box jumps, the second person can start the ski, and so on. You cannot pass the
person in front of you. This may get backed up when you get to the push-ups depending on the
group members. This means scaling the movement as needed. You can modify to an incline and
use a bar across j-cups or if you are looking for more of a challenge, you can use a deficit with
plates or dumbbells. 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.

———

Thursday December 13, 2018

CROSSFIT
WARMUP:
4 Rounds (Not For Time)
10m KB Walking Deadlifts
3 Minute Heels Down Row (focus on the graph)
10 Strict Toes to Bar or Leg Raises


EMOM 21
A- 8x10m Shuttle Sprint
B- 8 Ball Slams
C- 30 Seconds of Sit-Ups




INTENT:
Today's program is so simple, yet so effective. The 4 rounds not for time will take a good amount
of time. It will take north of 20 minutes. This is intentional. The 10m walking deadlifts is to get some deadlifting volume in but not heavy weight as we will lift for heavy 10s early next week. The 3 min on the row is to get you moving for a considerably uncomfortable time frame as we look toward our 2nd annual New Years Day Team Marathon Row. About every other year in the Open as been rowing for that ballpark time frame as well. Then, strict gymnastics with toes to bar or leg raises. The core will feel this for sure. Walk from one movement to the next and you intensity should be low to moderate. For the 21 min emom, we are being explosive and powerful. Bring your athlete mindset today. We have done shuttle sprints for 3 weeks now. You should be getting more comfortable as far as change of direction goes. The 8 balls slams should be aggressive. You don't have to be angry to be aggressive. Throw the ball as hard as you can into the ground and FOLLOW THROUGH!. The 30 seconds of sit-ups should be controlled and at a smooth pace. Keep you butt on the floor and focus on using your core. There is no score today, just work hard. Today we are training power, speed, agility, coordination, balance, flexibility, stamina, endurance 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.

———

Friday December 14, 2018

6pm class is canceled today.
Our Holiday party is tonight at the Jetty in Long Beach.

CROSSFIT
WARMUP:
1 Minute Ski
1 Minute Bike
30 Sec Handstand Hold
20 Alt SA Strict Press (start and finish at the top)

GYMNASTIC SKILL & POSITIONING
- Tuck Hold
- Headstand
- Tuck to Headstand Transitions
- Hand Position kicking up to the wall
- How to kip safely at the wall

EMOM 6
Even- 4 Strict HSPU
Odd- 4 Kipping HSPU

**2 second pause at the top of each rep**


WOD (T)
For Time:
30 Squats Cleans (50%)
30 HSPU (1 Sec Pause at the top of each rep)

**Modify HSPU to Alt SA Strict Press (start and finish at the top)**


INTENT:
We are back to more gymnatic strength today as we have handstand push-ups. We will be
working on the positioning as we have in the past. Everyone can stand to benefit from this
"basic" work. I say basic because these are the foundational positions that we must be able to
hold and move through to have control of how our bodies move through the desired movement.
We will have an emom with strict and kipping hspu. If you cannot do strict, you are not allow to kip
today. We want you to grasp the strict movement. Our modifications will be these options
depending on the level of the athlete:
- Wall Facing Shoulder Taps
- Pike HSPU
- HSPU Negatives
- Kick Ups to the wall
These are the options for the emom because the modification for the hspu in the workout will be
alt single arm presses. As you see in both the strength and the wod, there is a pause at the top of
each rep. This is promoting that we control and own the movement. You will gain strength
stamina from doing this. The squat cleans are intended to be done as singles and stay with the
reps consistently. Hit a rep, take a breath, set the feet and hands, go , repeat. Today we are
training strength, power, stamina, flexibility, coordination, balance and accuracy.

———

FITNESS
3 Rounds
2 Laps Single Arm Farmer Carry (each)
2 Laps Single Arm Overhead Carry (each)
10 Squat Press Outs
10 Squat Thoracic Rotations
10 Alt SA Strict Press (start and finish at the top)

WOD
600m Row
30 DB Hang Squat Cleans
30 DB Push Press
600m Row

———

Saturday December 15, 2018

WARMUP:
16 Rounds of Tabata (Rotating 4 rounds each)
A- Hollow Body Hold
B- Air Squats
C- RKB Swings
D- Ball Slams or Battle Rope Slams


WOD
EMOM 25
A- 100m SKI
B- 30 Sec of Lunges
C- 30 Sec of Sit-Ups
D- 30 Sec of Battle Rope (waves)
E- REST

———

Sunday December 16, 2018

WARMUP:
3 Minute Bike (60+/50+ RPM)
Accumulate 2 Minutes in a pronated bar hang
Accumulate 2 Minutes in a double DB overhead hold
Accumulate 2 Minutes in a front plank hold
Accumulate 50 Beat Swings (TTB Focus)

WOD
Teams of 3
Relays for 4 Rounds each
10/7 Calorie Bike
10 DB Snatches
10 Toes to Bar