Programming for November 20th through November 26, 2017

 FRIDAY NIGHT LIGHTS - "HOPPER STYLE" November 17, 2017

FRIDAY NIGHT LIGHTS - "HOPPER STYLE"
November 17, 2017

It's Thanksgiving Week!
Take note in the program to all changes to the schedule for the week.

THIS IS NO GYMNASTICS CLASS THIS WEEK.

CrossFit Island Park Holiday Party
December 16th @ 8pm-11pm
Location: Das Biergarten
$50 open bar & food
Please pay asap. Money is due by Dec 1.

CrossFit Lift-Off
December 2nd
This is an online event organized by CrossFit HQ.
We at CrossFit Island Park will be participating but not enforcing registration.
This is an opportunity to test our lifts and hit a workout along with it. You can see how you rank along side other men and women in your age and weight bracket. 
Classes for that Saturday will be as followed:
8AM - Class w/WOD
9AM - LIFT (25 minute clock for Snatch - 25 minute clock for Clean & Jerk)
10AM- Class w/WOD

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Monday November 20, 2017


CROSSFIT
WARMUP: (12 Minutes)
3 Sets
2 Min Row @ 29-35 SPM (heels down)
Rest 2 Minutes

Strength- Back Squats
5x5 @75-80%
- rest 2 minutes between sets -

WOD (T)
AMRAP 11
60 Pull-Ups
50 Box Jumps
40 Toes to Bar


INTENT:
The row warmup continues from the last couple weeks.
If you are not seeing/feeling a difference in your power output on the row
or positioning, ask one of your coaches to help you more individually.
We are maintaining our back squats with a 5x5. Stick to these percentages.
Please do not increase more than this.
Our amrap is designed for most athletes to complete at least one full round.
If you need to modify the volume for any movement or modify any movement for
injury/limitations/ability, do so.
Today we are training cardo endurance, strength, power, speed, coordination,
accuracy, flexibility, and stamina.

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FITNESS
WARMUP: (12 Minutes)
3 Sets:
2 Min Row @ 29-35 SPM (Heels Down)
Rest 2 Minutes

Strength- Back Squat
3x10 (increasing weight)


WOD (T)
AMRAP 12
6 Pull-Ups
12 Box Jump Overs (24/20)
24 Sit-Ups

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Tuesday November 21, 2017

CROSSFIT
WARMUP:
2 sets Assault Bike
2 minute holding 70/60 RPM
- rest while someone else works -
This should be an uncomfortable pace!
60 sec Plank (on hands)

Push-Up Practice: (keeping good position)
2 Sets
20 seconds top of the push-up hold
20 seconds bottom of the push-up hold

In pairs watching each other to keep good position,
3 sets each
10-20 Perfect Push-Ups
[1 second pause at the top if all felt easy last week]

1 Set (bar on the j-cups at knee height)
Max UB Modified Push-Ups (everyone does this)


WOD (C)
For Time:
20 Power Snatches (135/95)
100 Double Unders
20 Power Clean & Jerks (135/95)
100 Double Unders



INTENT:
Just like the row, we are training our power output, lung capacity and recovery
when we use the bike for the warmup.
Push-Up practice continues. Please treat this movement as serious as you
treat weightlifting or conditioning (whatever your favorite movement is.)
Not only will you get stronger and faster in the push-up, but you will improve in
other movements because of this, especially a couple of the more hated
movements (burpees & wall balls.) The reason for the modified push-up is to spend
more time under tension and accumulate reps.
This will be a fun workout! This is Stregnth & Conditioning!
You can hit singles or cycle the barbell for reps. The clean and jerks will be more
tiring than expected because of the double unders.
Today we are training strength, endurance, stamina, power, speed, coordination,
balance and accuracy.

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FITNESS
WARMUP:
2 sets Assault Bike
2 minute holding 70/60 RPM
- rest while someone else works -
This should be an uncomfortable pace!
60 sec Plank (on hands)

Push-Up Practice: (keeping good position)
2 Sets
20 seconds top of the push-up hold
20 seconds bottom of the push-up hold

In pairs watching each other to keep good position,
3 sets each
10-20 Perfect Push-Ups
[1 second pause at the top if all felt easy last week]

1 Set (bar on the j-cups at knee height)
Max UB Modified Push-Ups (everyone does this)


WOD
8 Rounds For Time:
5 Thrusters (75/55)
20 Double Unders

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Wednesday November 22, 2017

THERE IS NO 7PM & 8PM CLASS TONIGHT

CROSSFIT & FITNESS
WARMUP:
In pairs, 2 sets each
P1- 3 Min Row @23-26 SPM
P2- Accumulate 40 Sec Supinated Hang
Accumulate 40 Sec Double KB OH Hold

EMOM 10
Odd- 5 Strict Press
Even- 15 Zombie Sit-Ups


WOD (T)
For Time:
50 Calorie Row
40 Wall Balls (20/14)
30 Plate OH Lunges (45/25)
20 Deadlifts (50%)
10 Burpees over the bar


INTENT:
The warmup will prepare our pace that we want in the workout. Set your rowers
on calories so you can see when you hit 50 cal and feel the fatigue/recovery in the
warmup so you're body is ready for it in the workout. The hang and overhead hold
in ther warmup is to help open up the shoulders and train some stability to prepare
us for the rest of the program. Keep the strict press in the strength at a moderate
weight, it is NOT a max. The wod is a classic chipper. You are all prepared to step
off the rower and hit 40 UNBROKEN walls balls. Yes, you are able to do this.
Lock our your arms/elbows on the overhead lunges, the deadlifts should be done in
2-4 sets and MOVE on the burpees to finish strong.
Today we are training power, strength, stamina, balance, coordination. flexibility
and endurance.

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Thursday November 23, 2017

HAPPY THANKSGIVING!
9AM CLASS ONLY

WARMUP:
2 Sets
30 Sec Squat Thoracic Rotations
20 Alternating Toe Touches
30 Sec Hollow Hold

WOD (T)

"Deck of Cards"
♠ - Burpees
♣ - Russian KB Swings
♥ - Goblet Squats
♦ - V-Ups or Lemon Squeezes


INTENT:
HAVE FUN!
BE THANKFUL!

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Friday November 24, 2017

9AM & 10AM CLASSES ONLY

WARMUP
3 Sets
200m Heels Down Row @ 20-25 SPM
5 Inchworm Push-Ups
10 Samson Lunges
10 Toe Touches
10 Single Arm High Pulls each side
10 Single Arm Presses each side


PARTNER WOD (T)
AMRAP 20
"I Go You Go Rounds"
300m Row
10 Shoulder to Overhead w/ 1 sec pause at the top (95/65)
10 C2B Pull-Ups


INTENT:
Just like last Friday's partner wod, you want to treat each round like
it is your only round. Give your partner as little rest as possible.
The row should be done in 1:00-1:15.
The one sec pause at the top of each overhead rep is to ensure we lock out
every single time. If you cannot string together c2b but you can string regular
pull-ups together, stick with them. AND HAVE FUN!
Today we are training power, strength, speed, stamina, coordination, recovery,
communication and teamwork.

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Saturday November 25, 2017

WARMUP:
3 Laps around the gym for the following:
Single Arm Farmer Carry each arm
Single Arm Overhead Carry each arm
Single Arm Waiter Carry each arm

During the carries, everyone does 3 minutes on the bike
RPM: 60-65 / 50-55

WOD
5 Rounds For Time:
9 Thrusters (95/65)
40 Double Unders
2 Rope Climbs


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Sunday November 26, 2017

WARMUP:
Accumulate 3 minutes in a bar hang
each time you drop, perform 10 burpees.

Then,
10 Turkish Get-Ups each side
*Focus is hitting every point of performance. NOT SPEED


"The Chief"
5 Rounds
AMRAP 3
3 Power Cleans (135/95)
6 Push-Ups (YES REAL PUSH-UPS YOU'VE BEEN PRACTICING)
9 Air Squats

- Rest 1 Minute Between Rounds -