Programming for June 18th through June 24, 2018

 Athletes: Erica Stockman (rowing) & Kesley Scahlon (standing)

Athletes: Erica Stockman (rowing) & Kesley Scahlon (standing)

APPAREL
A number of members were asking about apparel for purchase. The online store is active and will be for the next week for those of you who would like to get some new gear. 

IMPORTANT
As the weather is getting hotter, please remember to be considerate of your fellow members by wiping off the equipment after you use it. (bikes, rower, med balls, etc.)
Thanks!

SIGNING IN
Please use the iPad to sign in when you come to class. We know it's easy to forget but we are trying to make it a habit for everyone. This will help us monitor the size of the classes so we can make a second coach available if a class becomes too large for one coach. 
It also helps us keep up to date of memberships. 
Thanks again.


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Monday June 18, 2018

CROSSFIT
WARMUP:
2 Sets
100m Double Waiter Carry (each)
100m Double Farmer Carry (each)
*the farmer handles aren't decorations*
10 Single Arm High Pulls (each)
*challenge yourself*
10 Single Leg RDL (use two DB)
20 Sec Handstand Hold
8-12 Strict HSPU or Double DB Strict Press


WOD (T) -
"Hasselhoff"
1 Mile Run
35 Wall Balls (20/14)
35 Deadlifts (135/95)
35 Pull-Ups


INTENT:
This week starts off with some opportunity to practice a skill/strength
in strict handstand push-ups along with working out structural balance
in our carries. Remember, we all like to be able to deadlift heavier
weight. To be balanced, you should be about to single arm farmer
carry 100lbs for 100m if you're able to barbell deadlift 200lbs 10 times.
The workout is a repeat from about a year ago. If you remember it,
You will be challenged to go unbroken on the reps. The key is to keep
large sets. The weight should be light and challenge your grip to hang
on. Today we are training strength, balance, coordination, accuracy,
endurance and stamina.

-----

FITNESS
WARMUP:
2 Sets
100m Double Waiter Carry (each)
100m Double Farmer Carry (each)
*the farmer handles aren't decorations*
10 Single Arm High Pulls (each)
*challenge yourself*
10 Single Leg RDL (use two db)
20 Sec Handstand Hold
8-12 Strict HSPU or Double DB Strict Press

WOD
2 Rounds
800m Run
25 RKB Swings (53/35)
25 Ring Rows (Faster Up, Slower Down Tempo)
25 V-Ups or Lemon Squeezes


-----

Tuesday June 19, 2018

CROSSFIT
WARMUP:
3 Sets (In Pairs)
2 Minute Row (30-33 SPM)
[Target Goal: 600/500m]
- Rest 2 Minutes -


SKILL: Toes to Bar
2 Sets
15 Sec Hollow Body Hang
15 Sec Arch Hang
10 Hollow Hang + Pull Down (USE YOUR LATS)

2 Sets
10 TTB Straight Leg Kips (focus: opening up the kip)

2 Sets
10 Fast Knee Raises (focus: cycling speed)

2 Sets
Max Toes to Bar

*Modify with a partner hold a PVC as a target
or use a dirty south bar.

WOD (T)
1000m Row
50 OHS (115)

Fitness: Front Squat if OHS is too challenging.


INTENT:
We will be taking time this summer to drill some skills. Patience is
important when going through these. If you are a beginner, this is
a great opportunity to learn so make sure you do your best to come
to the gym on these days. For the intermediate athletes, it may be
frustrating because you have some of the skill for lack the next step.
Ask questions, keep practicing and you will gain that extra skill and
knowledge of the movements. For the advanced, this is your
opportunity to fine tune the movements we work on. If you think you
don't need to work on things, you are doing yourself a disservice.
Take advantage of these days. This is your time to get a leg up on
the guys or girls who you compete with in the gym.
The workout is a fast one. Can anyone go sub 6 minutes?
The OHS weight should allow for larger sets.
Today we are training flexibility, accuracy, coordination, balance,
power, speed, strength, stamina and endurance.

-----

FITNESS
WARMUP:


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 June 20, 2018

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike (70/60 RPM)
10 Single Arm High Pulls
10 Single Arm Strict Press
10 Split Jerk Footwork only
10 Tuck Jumps

Empty Bar Clean Warmup (led by coach)

STRENGTH: Clean & Jerk Complex
5 Sets
1 Power Clean + 1 Hang Power Clean + 1 Jerk
(No Higher Than 75% of your 1RM)


WOD (T)
Every 3 Minutes for 6 Rounds
10/7 Calorie Bike
6 Touch n' Go Clean & Jerks (135/95)


INTENT:
This will be a fun one today. After an empty bar warmup led by your
coach, you have five clean and jerk complex. These are not intended
to be super heavy, therefore we should have no failed attempts.
We are on the bike for the workout and paired with touch n go clean
jerks. The bike should be an all out sprint (no more than 20 sec)
and right to the barbell for six unbroken reps. We will record your
fastest and slowest round. Consistency is key. Today we are training
strength, power, speed, stamina, recovery, balance, coordination,
accuracy and agility.

-----

FITNESS
WARMUP:
2 Sets
30 Sec Ski
30 Sec Bike
10 Band Aparts
10 Sec Top of the Push-Up Hold
10 Sec Bottom of the Push-Up Hold
10 Push-Ups

STRENGTH:
3 Sets
10 DB Bench Press
10 Single Arm Bent Over Row (each)
Max Tricep Extensions w/ a band


WOD
3 Rounds
15/10 Calorie Ski
15/10 Calorie Bike
- rest 2 minutes -

-----

Thursday June 21, 2018
(FIRST DAY OF SUMMER)

CROSSFIT
WARMUP:
2 Sets
200m Run
20 Sec of Standing Calf Raise
20 Sec Single Leg Standing Hold
20 Pogo Hops
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
15 Push-Ups

3 sets
30 Sec L-Sit
10 V-Ups
10 Hollow Rocks
10 Side Hip Raises (each side)
- Rest 1 Minute -

WOD (T)
3 Rounds
AMRAP 4
200m Run
50 Double Unders
MAX "Bridge's Burpees"
- Rest 2 Minutes -


What is "Bridge's Burpee?"
Down --> 3 Push-Ups --> Up


INTENT:
We have a bunch of corework before we introduce a new movement
to the mix. In the workout, we want to make sure we are moving well
so modifying the style of burpee is important. You get 2 minutes of
rest between rounds, so run hard. If you don't have double unders,
you wil do 50 plate taps. If you need to cut the number of double
unders down, you can do that. The plate taps will give a "burn" like
50 fast doubles gives. Today we are training speed, balance, strength,
coordination, accuracy, stamina, and recovery.

-----

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 June 22, 2018

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike
10 PVC Snatch Balance

Empty Bar Snatch Warmup (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 Snatch

STRENGTH:
EMOM 10
1 Power Snatch + 1 Squat Snatch

WOD (C)
"Amanda"
9-7-5
Ring Muscle Ups
Squat Snatches (135/95)

OR

"Mandy"
9-7-5
Strict Pull-Ups
Strict Ring Dips
Power Snatches (135/95)


INTENT:
You all did very well with the snatches last week. We will continue to
warmup with the empty bar this way as you continue to improve.
This week, we are training using an emom. Both lifts are from the
ground. Hit power snatch, reset and take a breathe, then hit a squat
snatch. If the overhead position in the squat is an issue for you,
we want to go as deep as possible in the power position.
The workout is a classic girl benchmark, "Amanda." I have created an
option for those who don't HAVE muscle ups. Going with the option
"Mandy" isn't the easy option. It's actually a little more work and some
might say it's more challenging. Today we are training strength, power,
speed, coordination, balance, flexibility, and stamina.

-----

FITNESS
WARMUP:
EMOM 15
A- 30 Sec Ski
B- 15 Wall Balls
C- 10 DB Snatches


WOD
EMOM 18
A- 100ft Sled Sprint + 1 Rope Climb
B- 5 DB Thrusters + 5 Pull-Ups
C- REST

-----

Saturday June 23, 2018

WARMUP:
10m High Knees + Back Pedal
10m Butt Kicks + Back Pedal
10m Side Shuffle (each)
10m Alt Straight Leg Swings
30 Sec Squat Hold
10 Inchworm Push-Ups
400m Run

WOD
800m Run
50 Push Press (95/65)
50 Sit-Ups
50 Front Squats
800m Run

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Sunday June 24, 2018

WARMUP:

DODGEBALL!


WOD
7 Rounds
AMRAP 2
20/15 Calorie Row
Max Burpees
- rest 2 minutes -
 

Programming for June 11th through June 17, 2018

 Spiros Botos climbed Mt. Elbert in Colorado this past weekend.

Spiros Botos climbed Mt. Elbert in Colorado this past weekend.

AFTERNOON CLASSES:
Please be courteous of our neighbors at Ralph's Ices and try to NOT park directly in front of their store during our weekday afternoon classes. We want to stay friendly with everyone as they too have a business to run. Thanks!

If you ordered apparel in late May, you should be receiving your gear by Friday.

Our CrossFit Teen Program begins July 9th. If you have teenagers, teach teens in your schools or know of any who would want or would benefit from our 6 week program, let us know.
We have a 12:30pm and 4pm option. The deadline to sign up in July 2nd.
See Kris O'Neill or Coach Rob for more details.

PLEASE THAT A FEW MINUTES TO READ A MESSAGE FROM DR. JEREMY TODD.

*****Attention those of us who participated in the CrossFit Total on Sunday*****

First off, congratulations on your personal records!  It’s always rewarding to reach a peak that you have not yet attained.  You should be proud of your handwork and consistency through this lifting block and how it has paid off for you. You’ve earned the right to be a stronger person.  “Stronger people are harder to kill” - Mark Rippetoe.

Secondly, I would like to keep you all out of my office and off my table.  In order to do that I need to share some physiology and some of my 10+ years of experience of treating athletes, especially CrossFitters, with you.  

If you participated in the total AND you want to continue training without a break (which I assume you do), you need to alter how you approach the workouts this week.  If you read no further, than this, you need to take it easy this week, especially if you’ve had joint or back pain in the past.  This doesn’t mean avoid the gym, it means when you come in you shouldn’t look to compete or take chances this week. This is a week to keep moving, but dial down the intensity: break sets up a little more, scale the weights down a notch, take an extra breath before picking up that kettlebell, dumbbell, barbell or medicine ball. It may be hard for your mind to let you do that, but it will serve you well in the long run.  Let’s get into why.
Having treated hundreds of CrossFitters from Games champions to people in their first week in a gym, I have noticed that many often get injured (meaning that end up feeling pain that causes them to miss time from training and reporting to my office) shortly after competing in a competition, or the week after attaining a PR. Injuries actually happen with less frequency after competition than after PRing a lift because people feel more sore after a competition: they usually do a few workouts, with lots of reps at very high speed over the course of the day.  This beats up their muscle and joint tissues enough for their bodies to initiate an inflammatory response that makes them feel sore for days after.  This leads to most athletes avoiding lots of movement and licking their wounds a little bit the following days, as they should.  It’s the right thing to do.
However, after a lifting meet or PRing lifts like most of you did in the total, there isn’t as much soreness, but our joints and discs are damaged and more fragile for the following 7-10 days.  We don’t feel sore because our muscles haven’t gone through 100’s of movement cycles like they would in competition or a regular day at the gym.  Instead they have gone through a few dozen movement cycles which doesn’t damage the muscles which doesn’t initiate an inflammatory response so we don’t feel soreness.  But the joint tissues, specifically the tendons, cartilage and discs have undergone a significant amount of microtrauma which leaves them weakened and more likely to become painful if high intensity workouts are executed on them before they heal.  After all, they literally just had more weight on them then ever had before.  Competitive lifters don’t do anything strenuous for 2 weeks after a meet because of this.  During this time it is important to give those tissues time to heal, as they are more likely to become more damaged and result in pain that will lead to time off from the gym. 
So, over the next few days you will experience a disconnect between how much micro trauma your body experienced and how you feel.  A common conversation I’ve had in the past, including once this week from a CrossFitter from another gym:

Me: “So how did your (back, hip, knee, shoulder) get hurt?  What did you do this week?”

Them: “Well, we did a 1RM (back squat, deadlift, push press, clean, jerk etc.) on Monday and I felt great.  20# PR didn’t feel anything, crushed the workout after, no pain.  2 days later, it’s so weird, we were doing a workout out, with light weights, and out of no where it just started feeling the pain.  Now i can’t (bend over, squat, put my shirt on, walk up or down stairs) without pain.”

Me: “That’s not weird, you joint just hadn’t recovered from your PR.  Your tissues were weakened but you didn’t feel it.  It’s hard to hold back when you don’t feel like you were at risk for pain.”

Them: “I feel like an idiot, when do you think I can get back in the gym?”

Me: “It’s hard to say but we’re going to have to modify a lot over the next 2 weeks while you heal.”

Them: “So I can’t just follow the program at the gym?”

Me: “Not for a little bit.  We want you to keep moving but we also don’t want you to damage yourself further, which will delay you from following your program further.”


In summary, your joints and discs are going to be more fragile for the next 7-10 days so you need to be nice to them while they heal.  Kick it down a gear this week.  The good news is when you do this, and start eating more to maintain your new found strength (that’s another post for another time) your joints, muscles, cartilage and discs will be stronger and less likely to become injured.

Keep these ideas in mind this week as we navigate another fun week of training.  We have decades of training ahead of us and it’s going to be a lot more fun when we don’t damage ourselves to the point of physical pain.  Your coaches will approve of you dialing it back this week because we don’t want you to feel stupid for making wrong choice.  You might not “win” workouts against your friends this week but you’ll be back at it next week.  After all, it takes a lot of mental and physical effort to come back from an injury.  Let’s just avoid that all together.

See you in the gym (and not my office)!!!

Dr. Todd


------

Monday June 11, 2018

CROSSFIT
WARMUP:
2 Sets
100m Mixed OH/Waiter Carry (each)
100m Single Arm Farmer Carry (each)
*the farmer handles aren't decorations*
5 Turkish Get-Ups (each)
10 GHD Hip Extensions (1 Sec Pause at the top)
1 Minute Ski, Bike or Row
20 Sec Handstand Hold
5 HSPU Negatives


WOD (T)
12-10-8-6-4-2
Double DB/KB Squats
Double DB/KB Strict Press (1 sec pause at the top)



INTENT:
If you haven't read Dr. Jeremy's post above, please do that now.
Our program today begins with a longer warmup. It's a quality piece
to get our joints warm and the brain cooperating with the muscles.
Use the farmer handles for the carries, especially those who did not
do the total on Sunday. The workout weight will be the same for both
movements. The squats should be unbroken and the easier of the two.
The strict press may be challenging. These too should be unbroken.
Today we are training strength, stamina, coordination and balance.

-----

FITNESS
WARMUP:
3 Sets
Run 400m
Row 300m
Ski 200m
- rest 2 min -

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

WOD
12-10-8-6-4-2
Double DB/KB Squats
Double DB/KB Strict Press

-----

Tuesday June 12, 2018

CROSSFIT
WARMUP:
400m Run
2 Sets
10 Single Arm High Pulls
10 Single Arm Strict Press
10 Sec Hollow Body Hang
10 Sec Arch Hang
10 Beat Swings

Then,
1 Attempt of Max Time Supinated Bar Hang
(record time)

Empty Bar Clean Warmup (led by coach)

STRENGTH: Clean Complex
5 Sets
1 Power Clean + 2 Hang Power Cleans
(No Higher Than 70-75% of your 1RM)


WOD (T) - 16 Minute Cap
4 Rounds
400m Run
12 Hang Power Cleans (135/95)
12 C2B Pull-Ups



INTENT:
The program today should not be at weight that is a struggle. The
reps should be crisp and feel good. That means modify as necessary
based on how you feel and what your level is. The supinated hang time
is being recorded, so hang on. The clean complex is PRACTICE.
You are training the movement so keep your ego in check.
Our workout has a very generous time cap. The hang power cleans
are UNBROKEN and with solid form. The c2b pull-ups may need to be
broken up by some of you or even modified. That is okay. We do want
to keep the stimulus of the workout the same for everyone.
Today we are training strength, power, speed, endurance, stamina,
coordination, accuracy and flexibility.

-----

FITNESS
WARMUP:
2 Sets
200m Run
30 Sec Bike
10 Groiners
10 Beat Swings
10 Squat Press Outs

EMOM 10
Odd- 10 Hang Dumbell Squat Cleans
Even- 30 Sec Bike @65/55 RPM

WOD
200m Run
21 Pull-Ups
200m Run
15 Pull-Ups
200m Run
9 Pull-Ups


------

Wednesday June 13, 2018

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike (70/60)
10 Band Aparts
10 Sec Top of the Push-Up Hold
10 Sec Bottom of the Push-Up Hold
10 Push-Ups
10 Sec Hollow Body Hang
10 Sec Arch Hang
10 Beat Swings (TTB Focus)

18 Minutes
STRENGTH: BENCH PRESS
FIND A 1RM

- You must use a spotter -


WOD (T)
Every 5 Minutes for 4 Rounds
15/10 Calorie Bike (45 sec max)
10 Thrusters (75/55)
10 Toes to Bar

***Penalty for dropping weights smaller than 25s:***
***You will replace the thrusters with 5 WALL WALKS.***


INTENT:
The 1RM bench press is today. We want to practice safe lifting
habits. Therefore, if you are going for a heavy weight and you must
have someone spotting you. The coaches will go over safe spotting.
The intervals will get spicy. We also ask you to control the barbells
when only tens or less are on the bar. The bike should be a sprint.
If you don't hit the calories in 45 seconds, move right along to the
thrusters and hit them unbroken. The toes to bar are supposed to be
done in as few sets as possible. Modify to knee raises or v-ups if
needed. Today we are training strength, power, speed, stamina,
coordination, accuracy, balance, flexibility and agility.

-----

FITNESS
WARMUP:
2 Sets
150m Ski
10 Band Aparts
10 Sec Top of the Push-Up Hold
10 Sec Bottom of the Push-Up Hold
10 Push-Ups

STRENGTH:
3 Sets
10 DB Bench Press
10 Tricep Extensions w/ a band


WOD
4 Rounds
AMRAP 2
150m Ski
MAX Burpees
- rest 2 minutes -

-----

Thursday June 14, 2018

CROSSFIT
WARMUP:
2 Sets
150m Straight Leg Row
150m Regular Row
10 Sumo Inchworms
10 Alt Single Arm KB Swings
10 Empty Bar Good Mornings
10 Empty Bar Single Leg RDL (each)

STRENGTH STAMINA:
4x20 Deadlifts @33%
Slower Down, Faster Up Tempo
- rest 60-90 sec -


WOD (T)
Row & Throw
4 Sets
500m Row Sprint
10 Throws to a Target


- rest while your partner work -
* Record Slowest Row & Total Targets Hit *

INTENT:
If you maxed out your deadlift on Sunday, you might want to only
do 2-3 sets of the deadlift stamina. This will depend how you are
feeling at this point in the week. Strength stamina is so important and
is not often concentrated on by most people. Many people like the
thrill and adrenaline of a 1RM but these lifts shouldn't be maxed out
often. We need to be able to move a third of our max weight for
many reps. The workout today is nothing like you've done before in
the gym or maybe even ever. We are throwing. You will row sprint
500m and immediately get off the rower and have 10 throws with a
tennis ball to hit your specifc wall ball target from about 15ft out.
Today we are training strength, stamina, endurance, speed, agility,
accuracy, balance, coordination and power.

-----

FITNESS
WARMUP:


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 June 15, 2018

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike
10 PVC Pass Throughs

Empty Bar Snatch Warmup (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 Snatch

STRENGTH:
5 Sets
2 Hang Power Snatches + 2 OHS


WOD (T)
40 DB Box Step Ups
30 Single Arm DB OHS
20 Burpee Box Overs (24/20)
10 Bar Muscle Ups

INTENT:
This is week 4 of drilling the snatch technique. I hope you are all
enjoying the process and seeing progress. As I coach this, I can see
many of you making clear progress and understanding the movement
more. The strength has 2 hang power snatches plus two overhead
squats. This is not intended to be heavy but to get you a feel for more
than just the barbell. In case you already forgot to read Dr. Jeremy's

post above, go back and read it again. Use this week as a complete
training week and zero compete days in mind. The workout will test
stamina and may be a grind. If you are unable to do single arm
overhead squats, do lunges instead. Modify the bar muscle ups with
strict pull-ups. Today we are training strength, power, speed, balance,
coordination, flexibility, stamina, accuracy and agility.

-----

FITNESS
WARMUP:
3 Sets
10 DB Step-Ups (each)
10 Single Arm High Pulls (each)
20 Sec Double DB/KB Overhead Hold
20 Sec Supinated Hang
20 Sec Side Plank (each)


WOD
3 Rounds
10m Right Arm OH Walking Lunge
30 Sit-Ups
10m Left Arm OH Walking Lunge
15 DB Snatches

-----

Saturday June 16, 2018

WARMUP:
2 Teams
Relay AMRAP 10
5 RKB Swings
100ft Sled Sprint
5 Wall Balls


WOD
3 Rounds
30 Wall Balls
20 KB Sumo Deadlift High Pulls
10 Push-Ups
- rest 2 minutes -

Score = Slowest Round

-----

Sunday June 17, 2018

WARMUP:
In the driveway,
20m High Knees
20m Butt Kicks
20m Power Skips
20m Alt Straight Leg Swings
400m Run
Then,
150m Straight Leg Row
150m Regular Row
10 Single Arm Press w/ 1 sec pause at top
10 Zombie Sit-Ups


WOD
4 Rounds
400m Run
20 Single Arm S2OH (10 each)
300m Row
20 Zombie Sit-Ups