Programming for October 15th through October 21, 2018

 Athletes: Jeannie Grasser, Chris Stewert, Matt Amato & Katie Christian

Athletes: Jeannie Grasser, Chris Stewert, Matt Amato & Katie Christian

Sorry for the delayed post, but go to ATHLETE OF THE MONTH
to check out Geri Dunckley’s Q&A

Barbells for Boobs is October 26th at 6pm
. There will be no afternoon classes that day.
Our fundraising page is https://www.barbellsforboobs.org/fundraiser/crossfitislandpark
We will also be donating all cash collected to a specific individual who was recently diagnosed with breast cancer and is in need of financial assistance for her upcoming procedures. This woman is a close friend and co-worker with Coach Amanda. We will be providing more information soon.
Be sure the keep your Friday night Oct 26 clear for our event.
There will be a few raffles (reebok sneakers), grace, isabel, and a couple other wods.
Shirts will be in this weekend.

There will be a fall running class beginning THIS SUNDAY October 21 at 11am.
Those who expressed interest to Coach Rob have been notified via email and we ask you to confirm your reservation in the course this week. The price is $179 for members and $209 for non-members. 5 have already confirmed and we will bill your account this week.
Coach Liz Fernandez will be coaching again. She is an ironman athlete, South Shore Tri-Coach, Lululemon Ambassador and Coach Rob’s older sister.

———
Monday October 15, 2018

CROSSFIT
WARMUP:
EMOM 15
A- 30 Sec Bike (72/62 RPM)
B- 30 Sec Squat Hold
C- 30 Sec Ski
D- 30 Sec Empty Bar Thrusters
E- Rest


STRENGTH:
Front Rack Hold
3x60sec @90%


WOD (T) -
30 Calorie Bike
40 Burpees
50 Thrusters 75/55

*RX+ : DB Burpees if you are able to do 20 burpees in 60 sec.



INTENT:
Today kicks off with an emom to get us literally warm. We want to be sweating a bit before we
jump into our strength. Try to keep that pace on the bike. Guys should be able to hit
10 calories and ladies should be able to hit about 7. The empty bar thrusters are specifc prep
for the workout. We had these same front rack holds in the strength 3 weeks ago. They
were tough then and will be tough again. Your central nervous system will get a hell of
a workout during this. The wod itself reads quick but is extremely demandind. 30 Calorie
bike should be paced to go right into the burpees. IF and only IF you are comfortable moving
directly to another movement (burpees) from the bike and can definitely perform 20 burpees
in 60 sec when slightly fatigued, then you have the option to do DB burpees. The 50 thrusters
to finish off the workout should be done is sets no smalled than 10-15. Have fun with this one.
Today we are training strength, power, stamina, endurance, balance, coordination,
agility and flexibility.

———

FITNESS
WARMUP:
20 Rounds of Tabata
A- Air Squats
B- Burpees
C- Hollow Body Hold
D- Ball Slams


BIKE RELAY
Teams of 3
6 Minutes to Accumulate Max Calories
[switch as needed]


WOD
AMRAP 10
2-4-6-8-10-12-14-etc...
Step Ups (weight optional)
Burpees

———

Tuesday October 16, 2018

CROSSFIT
WARMUP:
400m Run
10m High Knees + Back Pedal
10m Butt Kicks + Back Pedal
10m Side Shuffle (each way)
10m Broad Jump
10m Alt Straight Leg Swings
400m Run

2 Sets
15 Sec Hollow Hang
15 Sec Arch Hang
10 Beat Swings
5 Strict Pull-Ups (As High As Possible)

Empty Barbell Cycling Warmup w/ coach

EMOM 6
3 Touch n Go Power Clean & Jerks
(Keep weight no higher than 135/95)


WOD (T) -
3 Rounds
400m Run
15 UB Hang Power Cleans (115/75)
10 UB Push Press
5 Bar Muscle Ups


*Modify BMU to 10 C2B or Pull-Ups


INTENT:
We are a little over a week away from barbells for boobs. Last week we had A LOT of
barbell cycling and lots of volume with that. This week, our volume decreases drastically.
The empty bar work will remain the same, focusing on bar path and bar speed. We have 18
total reps in the emom going as heavy as our prescribed weight during barbells for boobs.
This is 30 less reps in the skill portion than last week. We should not feel as beat up after.
For the workout, we adjust and have cycling from the hang and push press (not push jerk).
The barbell reps should be smooth and unbroken. We can modify the bar muscle ups by
volume or do c2b or regular pull-ups. As I spoke to a class last week about modifying the
run distance as needed, this is absolutely an option. To avoid walking and to keep the
stimulus of the wod, if you need to cut the run to 300 or 200, please let the coach know.
Today we are training strength, power, speed, stamina, balance, coordination, flexibility,
accuracy, speed, endurance and stamina.


———

FITNESS
WARMUP:
400m Run
10m High Knees + Back Pedal
10m Butt Kicks + Back Pedal
10m Side Shuffle (each way)
10m Broad Jump
10m Alt Straight Leg Swings
400m Run

2 Sets
15 Sec Hollow Hang
15 Sec Arch Hang
10 Beat Swings


2 Sets
15-20 UB Strict Banded Pull-Ups


WOD
3 Rounds
400m Run
10 DB Hang Squat Cleans
10 DB Push Press
10 Pull-Ups

———

Wednesday October 17, 2018

CROSSFIT
WARMUP:
2 Rounds
200m Row (Legs only)
300m Row (Legs + Arms)
10 Staggered Stance Good Mornings (each)
10 Single Leg RDL (each)
30 Sec Standing Calf Raise Hold
30 Sec Kneeling Heel to Butt Hold
30 Pogo Hops
30 Double Unders or Attempts


WOD (T)

AMRAP 20
300m Row
15 Deadlifts (BW)
75 Double Unders

*75 Singles if you absolutely cannot get double unders.


INTENT:
The warmup starts with row practice. We are focusing on leg drive and recruiting our
hamstrings to generate power in the movement. Then we will warm the rest of the
movements up. With demanding strength and skill movements Monday, Tuesday and
Thursday, our main focus today is the workout. The deadlift are at bodyweight. This means
many of you are able to go unbroken.The row is not that long so focus on those powerful
leg drives before using the arms. In a 20 minute amrap, it's nothing but opportunity for those
who struggle with double unders. Spend no more than 2 minutes a time if this is a movement
you struggle to get. Today we are training strength, power, speed, accuracy, balance,
coordination, endurance, stamina and flexibility.

———

FITNESS
WARMUP:
2 Rounds
200m Row (Legs only)
300m Row (Legs + Arms)
10 Staggered Stance Good Mornings (each)
30 Sec Standing Calf Raise Hold
30 Sec Kneeling Heel to Butt Hold
30 Pogo Hops
30 Double Unders or Attempts


EMOM 10
Odd - 10 Double KB Deadlifts
Even - 100m Row Sprint


2 Rounds
250m Row
100 Double Unders
- Rest 2 minutes -

———

Thursday October 18, 2018

CROSSFIT
WARMUP:
1 Minute Ski
10 Hang DB Snatch (each)
10 Box Step Ups
10 Box Jump Overs
10 Ball Slams


Ski Intervals
3x300m Ski @your 500m pace



Empty Barbell Cycling Warmup w/ coach

EMOM 6
3 Touch n Go Power Snatches
(Keep weight no higher than 135/95)


WOD (T)
3 Rounds
5 Hang Power Snatches (115/75)
10 Box Jump Overs (24/20)



INTENT:
I hope you all remember your 500m time for the ski because we are using that today.
We are training consistency in pace for the skierg. The goal is to get way more comfortable
using the machine and improve our efficiency. Just like Tuesday with the clean and jerks,
today we have the same thing with snatches. For the workout, our power snatches are
from the hang and must be unbroken each round. This is a FAST workout. GO GET IT.
Today we are training strength, power, speed, stamina, coordination, balance, agility,
and flexibility.

———

FITNESS
WARMUP:
1 Minute Ski
10 Hang DB Snatch (each)
10 Box Step Ups
10 Box Jump Overs
10 Ball Slams


Ski Intervals
3x300m Ski @your 500m pace


Empty Barbell Cycling Snatch Warmup w/ coach
Then,
3x8 UB Hang Power Snatches w/ light weight
(Focus: technique & consistency)


WOD
4 Rounds
12 DB Snatches
10 Box Jumps
8 Ball Slams

———

Friday October 19, 2018

CROSSFIT
WARMUP:
800m Run

3 Rounds (Not for time)
50m OH/Waiter Mixed Carry (each)
10 Wall Balls
10 Strict Hanging Leg Raises or Knee Raises


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 5
2 Strict HSPU + 2 Kipping HSPU
or
4 Heavy Single Arm Strict Press (each)

WOD (T)
AMRAP 10
10 HSPU
10 Front Squats (55%)


Modify to Pike HSPU


INTENT:
We wrap up the week with one I've been waiting to throw into the program. Our warmup
will test the entire body as well as prepare each specific movement pattern for the workout.
We will spend some time drilling the hspu position and getting stronger and more efficient
in the needed positions for the movement. The workout is very straight forward and is all
about pace and strength stamina. The volume of the hspu per round can and should
absolutely be modified if you cannot consistently hit 5+ in the first two rounds. We will
be able to assess the ability and modify volume through the emom beforehand. The front
squats are taken from the floor, so take those few extra breathes before committing to the
set and cleaning the bar up. The reason why we are modifying everyone to pike hspu is to
get everyone inverted to some degree. We will go over the correct position for pike.
Today we are training strength, coordination, balance, stamina, accuracy, agility and power.

———

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 October 20, 2018

WARMUP:
2x10m High Knees
2x10m Butt Kicks
2x10m Side Shuffle
10 Leg Swings (each way)
400m Run
10 Samson Lunges
10 Bottom Half Burpees
10 Hollow Rocks


WOD

AMRAP 25
5 Burpees
10 Goblet Lunges (53/35)
15 RKB Swings
20 Sit-Ups
400m Run

———

Sunday October 21, 2018

WARMUP:
20 Strokes on the Rower Legs Only
20 Strokes on the Rower Legs + Arms
20 Strokes on the Rower Full Pulls
10 Supinated Deadlift w/ pause at the top (135/95)
30 Second Double KB Front Rack Hold
1 Minute Bike (65/55 RPM)
5 Sandbag Squats


PARTNER WOD
2K Row
P1: Rows
P2: Holds the Top of a Deadlift (185/115)

5K Bike
P1: Bikes
P2: Holds Double KB Front Rack (2x53/35)

400m Sandbag Carry(Switch as needed)















Programming for October 8th through October 14, 2018

 September Athlete of the Month: Geri Dunckley

September Athlete of the Month: Geri Dunckley

Congratulations to our September Athlete of the Month, Geri Dunckley !!!
Keep an eye out for her Q&A to be posted this week.


Barbells for Boobs is October 26th at 6pm. There will be no afternoon classes that day.
Our fundraising page is https://www.barbellsforboobs.org/fundraiser/crossfitislandpark
We will also be donating all cash collected to a specific individual who was recently diagnosed with breast cancer and is in need of financial assistance for her upcoming procedures. This woman is a close friend and co-worker with Coach Amanda. We will be providing more information soon.
Be sure the keep your Friday night Oct 26 clear for our event.
There will be a few raffles (reebok sneakers), grace, isabel, and a couple other wods.

There will be a fall running class beginning October 21 at 11am. Those who expressed interest to Coach Rob have been notified via email and we ask you to confirm your reservation in the course this week. The price is $179 for members and $209 for non-members. Coach Liz Fernandez will be coaching again. She is an ironman athlete, South Shore Tri-Coach, Lululemon Ambassador and Coach Rob’s older sister.

———

Monday October 8, 2018
Columbus Day - Open with our normal schedule

CROSSFIT
WARMUP:
2 Sets
1 Minute Bike (70/60RPM)
10 Groiners
10 Kossacks
10 Box Step Ups
1 Minute Squat Hold
30 Sec Table Top Hold


STRENGTH:
Front Rack Step Ups
4x12 @30-35%

*If you were able to do 35% for all 4 sets last week, go up.


WOD (T) -
5 Rounds
1 Minute Max Calorie Bike
- 3 minute rest -

*Score = Total Calories (no rolling)



INTENT:
As I said in classes last week, if you were able to hit all the step ups without an issue at the
35%, add some weight this week. We are building the single leg strength for this month
while training barbell cycling. Then, we will squat clean and squat snatch heavier as well
as add back squats into the program. The workout is an opportunity to learn about you
ability on the bike. How long can you sustain your power? This different style of bike
intervals may force you outside your comfort zone and may force you to adjust your
approach. Do you hold an rpm for the entire minute? Do you try to blast through it and
hang on? Do you hold an rpm and then go for it with 10 seconds remaining? Do you try
tabata style? These are ways to look at it and none of them are wrong. It's up to you to
find what works best for you. We will go over the approach for this one in class. Your
recovery will be important. Today we are training strength, power, stamina, coordination,
balance, flexibility, agility 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.

———

Tuesday October 9, 2018

CROSSFIT
WARMUP:
3 Sets
250m Row
12 DB Snatches
6 Burpees


Empty Barbell Cycling Warmup w/ coach

EMOM 8
6 Touch n Go Power Snatches
(Keep weight no higher than 75/55)


WOD (C) -
30 Touch n Go Power Snatches (95/65)
30 Lateral Bar Burpees
1000m Row


INTENT:
Today is our compete day. The warmup looks like a mini workout. It is written that way on
purpose. Move through it at a warmup pace knowing these are the movements you will be
attacking today. For the barbell cycling, you should be feeling more comfortable with this.
Feel the contact on the way up and down through every single rep. If you don't, let your
coach know and he/she will help you tighten up your technique. The emom weight and the
workout weight is close for a reason. I want you to drill the bar path and bar speed before
getting after it in the wod. The burpees over the bar are thrown in to mess with your breahing
and pace before the 1k row to finish. Your legs will be feeling it a bit from yesterday's
program. Today we are training strength, stamina, endurance, speed, coordination, accuracy,
balance, agility and power.


———

FITNESS
WARMUP:
2 Sets
100m Row Legs only
100m Row Legs + Arms + Pause Release
100m Row Full Strokes
10 Inchworm Push-Ups
10 Sciatic Nerve Floss each side10 PVC Pass Throughs
10 PVC Snatch Balance (Power)

Empty Bar Snatch Drills led by coach
1x5 High Hang Jumps
1x5 High Hang High Pulls
1x5 High Hang Power Snatches
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Snatches


WOD
3 Rounds
500m Row
20 DB Snatches (50/35)
10 Burpees over the Rower

———

Wednesday October 10, 2018

CROSSFIT
WARMUP:
2 Sets
1 Minute Ski
15 Single Arm High Pulls (each)
20 Sec Handstand Hold
10 Beat Swings


500m Ski Time Trial (Remember this time. It's your pace)
Then, 2x250m Ski @your 500m pace


WOD (T)
AMRAP 20
15 Pull Ups
100m Farmer Carry Outside (2x70/53)
50ft Handstand Walk

Handstand Walk Modifications:
L1: 50ft Bear Crawl
L2: 5 Wall Walks w/ pause at the top
L3: HS Kick Up Short Walk to Wall

*REPEAT from 5/22/18


INTENT:
I've been wanting to test everyone's 500m ski for a while now. I think everyone is comfortable
enough with the ski to go for a 500m sprint. The time you get on this will be used in the next
few weeks to train the pace on the ski to improve your efforts. So please remember your
500m time. As far as the workout goes, I've been wanting to throw this one in the program
again. We did this back in May and since then, I've seen more people improve their abilities
to get upside down and I've also seen more begin to walk on their hands. This is a good
opportunity to train some skills while getting a bunch of carries in. Have fun with this one.
Today we are training strength, power, stamina, endurance, balance, coordination, accuracy,
flexibility and speed.

———

FITNESS
WARMUP:
2 Sets
100m Ski
200m Run
10 RKB Swings
10 Single Arm Ring Rows


500m Ski Time Trial (Remember this time. It's your pace)
Then,
2x250m Ski @your 500m pace


AMRAP 15
3 Wall Walks
15 KB Swings (53/35)
200m Run

———

Thursday October 11, 2018

CROSSFIT
WARMUP:
2 Sets
200m Run
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10 Push-Ups
15 Sec Hollow Hang
15 Sec Arch Hang
10 Beat Swings (TTB Focus)
10 DB Hang C&J (5 each)



Empty Barbell Cycling Warmup w/ coach

EMOM 8
6 Touch n Go Power Clean & Jerks
(Keep weight no higher than 105/70)



WOD (T)
EMOM 16
A- 15 RKB Swings (53/35)
B- 20 Push-Ups
C- 15 Toes to Bar
D- 5 TnG Power Clean & Jerks (no heavier than 135/95)


INTENT:
Today's program is pretty straight forward. There is not too much thinking involved.
The clean and jerk barbell cycling is slightly heavier than last week and we are adding a rep.
The emom is a great chance to go in with goals, such as "I want every single set to be
unbroken" or "I will cut the number of ttb to 10 so I can stay unbroken each round and still
get solid touch n go c&j in." It is a training day so the intensity should be focused based on
your ability and skill. Today we are training strength, power, speed, coordination, speed,
balance, stamina and accuracy.

———

FITNESS
WARMUP:
2 Sets
50 Pogo Hops
10 Single Arm KB Swings (each)
100m Double Farmer Carry
100m Double KB Front Rack Carry
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
5-10 Push-Ups


PARTNER WOD (T)
AMRAP 20
100 Double Unders
80 Ring Rows
60 DB Hang Power C&J
40 Push-Ups
20 Box Jumps

———

Friday October 12, 2018

CROSSFIT
WARMUP:
10 Inchworm Push-Ups
20 Walking Deadlifts
30 Sec Hollow Body Hold

20m High Knees
20m Butt Kicks
20m Alt Straight Leg Swings
20m Side Shuffle (each)
400m Run


3 Sets
50m Single Arm Farmer Carry (each)
15 Zombie Sit-Ups

*use the handles for the farmer carries and go heavy


WOD (T)
3 Rounds
400m Run
21 Deadlifts (45%)

*Use a double overhand hook grip)


INTENT:
Today will be sneaky for many of you. It reads fairly straight forward. I am going to ask more
of you than the program reads. It starts with treating the warmup seriously and get the body
moving, sweating and prepared for the 3 quality sets. We are using the farmer handles for
the single arm carries. These MUST be heavier than what you carry for 100m.You are walking
from the back of the gym to the end of the driveway. Switch sides and walk back carrying
with the other arm. The workout is a couplet featuring 400m runs and sets of 21 deadlifts.
The deadlifts must be double overhand grip with a hook grip. Yes is may be uncomfortable
for many of you but you will get used to the hook grip and you'll prep yourself for more
success when we barbell cycle. The goal is to keep the deadlift sets to unbroken or 2 sets to
complete the 21. Today we are training strength, power, balance, coordination, stamina and
endurance.


———

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 October 13, 2018

WARMUP:
2 Sets
20 Strokes on the Rower Legs Only
20 Strokes on the Rower Legs + Arms
20 Strokes on the Rower Full Pulls
10 Beat Swings
10 Single Arm High Pulls
30 Sec Squat Hold
10 Pause Air Squats
10 Sec Top of the Push-Up Hold
10 Sec Bottom of the Push-Up Hold
10 Push-Ups


WOD
"Row Cindy Row"
AMRAP 20
5 Pull-Ups
10 Push-Ups
15 Air Squats
20 Calorie Row

———

Sunday October 14, 2018

WARMUP:
400m Run
2x20m High Knees
2x20m Butt Kicks
2x20m Side Shuffle
2x20m Alt Straight Leg Swings
400m Run

2 Sets
10 Single Arm Push Press w/ 30 sec hold on last rep
20 Sec Table Top Hold
10 Goblet Lunges
20 Sec Supinated Hang

WOD
21 Push Press (95/65)
21 Front Rack Lunges
800m Run
15 Push Press
15 Front Rack Lunges
600m Run
9 Push Press
9 Front Rack Lunges
400m Run

———

Weightlifting Class is this week.
11am & 1pm