Programming for September 6th through September 11, 2016


We were lucky enough to dodge the hurricane and we have some great weather this week. 

This Wednesday at 6pm we will be starting our gymnastics class with Coach Kait. She will teach this class every Wednesday at 6pm. Please use Zenplanner to register for class. We want to make sure we have a second coach available to help coach if there are more than 15 athletes in a class.

This Sunday is September 11th. Please make it a point to come workout with us and honor those men and women who lost their lives in the attacks 15 years ago. Coach Rob has programmed the workout and will be raising and donating money collected to the Stackpole Foundation in honor of FDNY Capt. Timothy Stackpole who died on September 11, 2001.

Tuesday September 6, 2016



Part 1

3 rounds with 2 minutes rest:
5 Back Squats @60%

400m Run

-rest 5 minutes- 

Part 2

4 rounds with 1 minute rest:
12 Front Rack Step Ups @20% of Back Squat

8 Burpee Box Jumps

-rest 5 minutes- 

Part 3

3 rounds for Quality:
10 Barbell Upright Rows
30 second Supinated Hang
15 second Bottom of Rind Dip Hold
15 second Ring Support Hold:





Run 200m
10m Samson Lunge
10m Bear Crawl
10 Kossacks
10 Air Squats
10m Broad Jump High Jumps



4 rounds:
12 Double KB Walking Lunges
5 Strict Pull Ups
10 Wall Facing Handstand Shoulder Taps
2 Low Depth Broad Jumps



AMRAP in 11 minutes:
Run 200m
12 Wall Balls (20/14)

12 Kettlebell Swings (53/35)



Wednesday September 7, 2016 



Review Row Technique
Row 300m
5 Inch Worm Push Ups
10 Lemon Squeezes
10 Arch Rocks
5 Yoga Push Ups
10 Bottom Half Burpees



Row 1500m


4 rounds:
15 Sit Ups
12 Box Jumps (24/20)
10 Burpees





4 rounds for Quality:
5 Inch Worm Push Ups
8 1 Arm High Pulls Each arm
8 1 Leg Deadlifts (KB or Barbell



Handstand Push Ups:
Every 90 seconds for 6 rounds:

Round 1,3,5:
Option A-Kick Up to Handstand Hold+Max Shoulder Taps+10m Hand Stand Walk
Option B-Wall Walk+15 second Hold+10 Shoulder Taps+2 Figure 8s
Option C-Wall Walk+30 second Hold

Round 2,4,6:
Option A-5-10 Strict HSPU
Option B-5-10 Kipping HSPU
Option C-5-10 Pike HSPU or HRPU
Standard back to wall


Pull Ups
1 Arm Russian KB Swings each arm (53/35)

*30 Abmat Sit Ups after each round (90 total)


Crossfit Gymnastics 6pm
with Coach Kait

Warm up:

15 Wall slides with foam roller
30 sec wall split each leg
Partner PVC pipe shoulder mobility:
30 sec seated shoulder extension
30 sec prone shoulder pull

10 candle sticks to pancake hold

Week 1 Focus: Handstand walk

   Form- tight body, core vs weak core

Drill: partner hs hold against wall. Partner 1 kicks up to hs, partner 2 tries to pull apart feet/legs. Every successful pull apart= 3 hollow rocks

   Shifting weight- just like when we walk on our feet, when we walk on our hands we must shift our weight from one arm/shoulder to the other.

Drill: plate hs walks against wall. Start by picking up palms from ground, move to 10# plate, 25# plate and so on.

   Leading with your feet- unlike a hs hold, when completing a hs walk we will change our body position from a hollow to a slight arch. This will help to lead your body forward. Once fluent with hs walking you can begin to hone back in on more a neutral spine. We will also change our head position from a tucked chin to looking at our hands as we walk.

Common mistake- moving your hands before your legs have passed over your head and you have opened your hips.

Drill 1: 10 hs kick ups to wall with focus on heel drive

Drill 2: kicking up to wall and leading with feet. Start at a comfortable distance and walk hands to wall. Come down and bring hands out 6”-1ft. Continue to increase distance from wall.

Class drill: handstand trust walk 


10 Min AMRAP
10 plyo push-ups (25/45)
10 alt single leg t2b
10 burpee tuck jumps


Thursday September 8, 2016 



Run 300m

2 rounds:
10m Karioka
10m Samson Lunge
10m Bear Crawl
10m Forward Crab Walk



Spit Jerks


1.  3x5 Drops to Split (no barbell)
2.  3x5 Strict Press from Split

*Start empty and increase as necessary.



1. 3x5 Jerk Drives with pause in bottom of dip
2. 3x3 Garcia Jerks (no rest between reps)

Increase weight each set but focus on speed and technique.

C-5x3 Split Jerks
Try to increase weight each set.  Go heavy if comfortable.



AMRAP in 11 minutes:
Run 300m
8 Box Jump Overs (30/24)

8 Shoulder to Overhead@65% of Strength


Thursday September 8, 2016 



Run 400m
10m Side Shuffle
10m Karioka
10m Straight Leg Swing
10m Elbow to Instep
10 Squat Thoracic Rotations


EMOM for 12 minutes:

A-10 Double Kettlebell Thrusters

B-10 Overhead Walking Lunges (45/25 plate)

C-10/8 Calories Assault Bike

D-40m 1 Arm Carry (20m each)



In 10 minutes:

Run 800m
-then, AMRAP in remaining time-
6 Toes to Bar
10 Goblet Squats (53/35)
6 Pull Ups
30 Double Unders:



Friday September 9, 2016




4 rounds for quality:
10 1 Arm High Pulls each
8 Push Ups
30 second Tripod/Headstand Hold



Teams of 2:

100 Calorie Row
80 Kettlebell Swings (53/35)
60 Wall Balls
400m Run Together

20 Burpees


One partner works at a time.  Break up reps any way. 




Row 200m
Run 200m
20 Toe Touches
10 Leg Swings each direction
10m High Knees
10m Butt Kicks
10 Tuck Jumps


A.  In 15 minutes:

Row 2000m (10 minute cap)
-AMRAP in remaining time-
20 Deadlifts (95/65)
20 Lunges


B. Alternating with a partner:
6x400m Run  



A. Deadlift 10-7-5-3-3 

B. 3xShuttle Run with full recovery (fastest/slowest time)
1 round is:
10m and back
20m and back
30m and back


C. 3 sets with 1 minute rest:

Row 10 Calories (sprint)

3 Broad Jumps for distance

D. 3x10 Ring Hamstring Curls


Saturday September 10, 2016


5 Inch Worm Push Ups
10 Squat Thoracic Rotations
10 Kossacks
20 1 Leg Toe Touches
10 Bottom Half Burpees
20 Heidens


Buy In: 75 Double Unders (150 singles)


21 Goblet Squats (70/53)
21 Burpees
18 Russian Swings
18 Burpees
15 Goblet Squats
15 Burpees
12 Russian Swings
12 Burpees
9 Goblet Squats
9 Burpees
6 Russian Swings
6 Burpees
3 Goblet Squats

3 Burpees



Sunday September 11, 2016


Run 200m
2 rounds:
10m Side Shuffle
10m Lunge w/ twist
10 Beat Swings
20 Toe Touches

With an empty barbell:
5 Clean Pulls
5 Power Cleans
5 Strict Press
5 Push Jerks
5 Clean and Jerks


5 rounds
9 Clean and Jerks (115/75)
11 C2B Pullups
- Then -
2001 Meter Run
103 KB Swings (53/35)

"The greatest high you can ever get in life is by helping somebody and making a difference in life.." - Timmy Stackpole

In honor of FDNY Capt. Timothy Stackpole from Brooklyn, N.Y. 

On June 5‚ 1998‚ Timothy Stackpole was severely injured in a fifth alarm fire in Brooklyn. Two of his fellow firefighters were killed and more injured in a collapse. Timmy spent over two months in the Burn Center with fourth and fifth degree burns over 40% of his body. He endured many surgeries and months of painful rehabilitation. He had two goals: to recover and spend as much time as he could with his family‚ and to return full-duty to a job he loved. Against popular opinion‚ he succeeded. On March 10‚ 2001‚ Timmy returned to his lieutenant’s job _ full-duty. He was promoted to Captain on September 6‚ 2001‚ and was in FDNY headquarters‚ off-duty‚ the morning of September 11. Of course‚ he responded. 
Timmy had a huge heart‚ and shared his faith and compassion and love with everyone he met. His remarkable story has inspired many and his love for the job has touched many firefighters across the country. 
He was a loving husband and friend‚ an adored father‚ and a loving‚ devoted son and brother. He was a hero not only because of how he died but‚ more importantly‚ because of how he lived. 

Written by: Tara Stackpole (Wife)