Programming for October 23rd through October 29, 2017

 Athlete: Andrew Dickson Photo: @supercleary

Athlete: Andrew Dickson
Photo: @supercleary

Thank you to everyone who came to participate and everyone who donated to our Barbells for Boobs event. We were able to raise over $2,500 so far. Half of that was raised on Saturday. 
Thanks to local business Codfish Cowboy (owned by Angela Skudin) for donating several raffle prizes. Seven of our members also won Reebok Nano 7 Weaves. Congrats to those lucky winners. Thanks to Attagirl (owned by Coach Aja) for donating a gift bag. Lastly thank you to Nutribio for donating a prize and Chocolate Sun for providing a gift basket as well as free gift bags. 

PLEASE READ THE INTENT FOR EACH DAY. 
THESE ARE IMPORTANT TO UNDERSTANDING THE FOCUS.


Upcoming Events
November 7 - Bring a Friend Day
November 17 - Friday Night Lights "Hopper Style"
November 23 - Thanksgiving "Deck of Cards" 9am ONLY
November 24 - Shortened Schedule TBA

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Monday October 23, 2017

CROSSFIT
WARMUP:
2 sets
10m crab walk
10m duck walk
20 sec bike sprint (80%)
4x10m shuttle sprint (80%)
10 v-ups
5 empty bar pause front squats

Strength- Pause Front Squats
6x3 @ 55% with a 3 sec pause in the bottom

WOD (T)

Every 3 Minutes for 6 Rounds
15/10 Calorie Bike
4x10m Shuttle Sprint
10 Toes to Bar


INTENT:
The pause front squats will help us as we get further into heavier
olympic lifting. They will play a roll in standing up the weight after catching
the bar in the squat.
Our wod today is mainly conditioning. Each round should be 1 minute max.
Scale as needed with the number of calories or number of toes to bar.

Today we are training power, speed, agility, strength, flexibility, accuracy, coordination,
and some cardiovascular endurance.


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FITNESS
WARMUP:
2 sets
10m crab walk
10m duck walk
20 sec bike sprint (80%)
4x10m shuttle sprint (80%)
10 v-ups
5 empty bar pause front squats

Strength- Back Rack Lunges
3x10 (increase each set)

WOD
Every 3 Minutes for 6 Rounds
15/10 Calorie Bike
4x10m Shuttle Sprint
10 Toes to Bar

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Tuesday October 24, 2017

CROSSFIT
WARMUP:
3 Sets
10 Windmills (each side)
20 Zombie Sit-Ups
30 Sec Handstand Hold
30 Sec Supinated Hang

WOD (T)
Not in a specific order:
Min 0:00-5:00
1K Row for time
Min 5:00-10:00
30 HSPU for time
Min 10:00-15:00
800m Run for time
Min 15:00-20:00
10 Bar Muscle Ups or 30 Perfect Push Ups
Min 20:00-25:00
10 Sandbag over the yoke

INTENT:
Each individual segment is for time within its own 5 min cap.
It may be an opportunity to learn how to perform one of these movements better.
Today, we are training power, speed, strength, stamina, coordination, and accuracy.
Also, your ability to recover from one station to the next will be tested.

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FITNESS
WARMUP:
3 Sets
10 Windmills (each side)
20 Zombie Sit-Ups
30 Sec Handstand Hold
30 Sec Supinated Hang


WOD
For Time:
1000m Row
30 DB Hang Squat Cleans
30 Perfect Push-Ups
30 Push Press (75/55)

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Wednesday October 25, 2017

CROSSFIT & FITNESS
WARMUP:
10 squat thoracic rotations
10 tuck jumps
20 sec hollow body hang
20 sec arch hang
10 pause wall balls
200m Run

Pull-Up Progression Week 4
EMOM 10
5-8 Pull-Ups
Use a rep count you can maintain each minute unbroken for 10 minutes.
Add a rep from last week only if you stayed unbroken last week.

WOD (T) 
AMRAP 15
20 Wall Balls
20 Box Jumps
200m Run


INTENT:
We are well into our pull-up progression and everyone should be feeling some
level of comfort/improvement. The goal is to go unbroken on the wall balls. Once
you pick it up, COMMIT to the set of 20.
Today we are training cardio endurance, stamina, and power.

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GYMNASTICS (6PM ONLY)

Warm-Up:
10 strict toes to rings
10 push-up to pike
10m toe touches
10m leg kicks
10m quad pulls

Skill: Levers (Back and Front)

Step 1: Get comfortable feeling inverted in the rings

Step 2: Back lever with band
Focus on neutral head, hollow body

Step 3: Back lever hold to invert
Focus on heel drive and tight body

Step 4: Front lever with band
Focus on palms facing away, arms and core tight

Step 5: Front lever hold to invert
Focus on hip drive and tight body

Stations: EMOM 12
1. Ladder push-up jacks
2. Med ball candle stick burpees
3. Med ball Russian twists
4. Lateral Burpee box jump overs

WOD:
AMRAP 3
5 t2b
5 burpees

Rest 1 min

AMRAP 3
5 C2B
5 wall balls (20/14)

Rest 1 min

400m sprint
25 V-ups

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Thursday October 26, 2017

CROSSFIT
WARMUP:
2 minutes on the bike
400m run
10 pvc pass throughs
10 pvc snatch high pulls
10 pvc snatch grip btn push jerk
10 pvc touch n go power snatches

Pre-wod empty bar warmup

WOD (C)

"Isabel"
30 Snatches (135/95)

OR
If you weren't here for B4B, you have the option to do:
"Grace"
30 Clean & Jerks (135/95)


Partner WOD
For Time:
60 Squat Cleans (185/115)
60 Lateral Burpees Over the Bar


INTENT:
Today has 2 wods. You have an opportunity to do "Grace"
if you missed the chance to do it at Barbells for Boobs.
Otherwise, we are doing "Isabel.
The second wod is partner style.
Do the squat cleans as singles and move fast on the burpees.
Today we are trainining stamina, power, speed, coordination,
and agility.

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FITNESS
WARMUP
20 Light High Pulls each side
20 Light Presses each side
50m Lightweight Single Arm OH Carry
10 Bottom Half Burpees

15 minutes
Technique led by coach
Barbell Power Snatch


WOD

For Time:
100 DB Snatches
every time you break, perform 10 burpees

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Friday October 27, 2017

CROSSFIT
WARMUP
15 Single Arm High Pulls (each arm)
15 Single Arm Strict Press (right arm)
100m Single Arm Overhead Carry (right arm)
15 Single Arm Strict Press (left arm)
100m Single Arm Overhead Carry (left arm)
200m Double Arm Farmer Carry
400m Run

EMOM 12
1 Behind the Neck Split Jerk + 1 Regular Split Jerk
(NO FAILS)


WOD (C)
AMRAP 8
10 OHS (95/65)
50 Double Unders

(REPEAT from 8/30/2017)

INTENT:
The strength emom is designed to help us work on the positioning of the
split jerk and to train speed under the bar. We aren't looking to max this out.
We should build to something moderate.
The wod is a repeat. If you were here for it, you can measure yourself.
The ohs sets should be unbroken.
Today we are training cardio endurance, strength, coordination, speed, balance,
and accuracy.

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FITNESS
WARMUP:
2 Minutes on the Bike (60/50 rpm)
20m Side Shuffle each way
20m High Knees + Back Pedal
20m Butt Kicks + Back Pedal
20 Kossaks
2 Minute Squat Hold

Partner WOD
(repeat from 8/21/17)
AMRAP 20
"I go you go" for rounds
10 DB Thrusters
30 Double Unders

(If you complete 20 Rounds, max burpees in remaining time.

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Saturday October 28, 2017

WARMUP:

2 teams
Relay for 4 rounds each or 10 minutes
40m Sled Sprint
3 Burpees
1 Rope Climb

WOD (25 Minute CAP)

3 Rounds
400m Row
400m Run
40 Air Squats
40 Push-Ups


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WEIGHTLIFTING (10AM)

10 week Olympic Weightlifing program

PHASE 3:
SPECIALIZED BASIC TRAINING:
2 microcycles 2 weeks
Focus; technique, strength and conditioning

Week 8
1) muscle snatch; 60% 3 reps 2 sets, 65% 3 reps 3 sets
2) snatch from hang; 60% 3 reps 2 sets, 70% 2 reps 2 sets, 80% 2 reps 3 sets
3) power clean , power jerk; 60% 2 sets, 70% 2 sets, 80% 3 sets
4) snatch lift offs, snatch pull; 80% 3 reps 2 sets, 90% 2 reps 2 sets, 100% 1 rep 5  sets
5) back squats; 90% 3 reps 5 sets 


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Sunday October 29, 2017

WARMUP:
15 High Pulls each side
15 Strict Press each side

EMOM 12
A- 5 Single arm Ring Row each side
B- 10/7 cal bike
C- 20 seconds of plate taps
D- REST


PARTNER WOD
(Repeat from 3/26/17)

2 Rounds
1000m Row
50 KB Swings (53/35)
100 Calorie Bike
50 Pull-Ups