Programming for November 27th through December 3, 2017

 Athletes: Jordan, Jeannie, Kelly, Julia & Greg Photo: @supercleary

Athletes: Jordan, Jeannie, Kelly, Julia & Greg
Photo: @supercleary

Our Holiday Party is December 16th.
Payment is due this Friday December 1st.
Please see a coach or staff member to make your payment.
$50 per person for open bar and food.

Congrats to our November Athlete of the Month
RANDI SHELOWITZ
Look out for her Q&A. It will be posted this week.


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Monday November 27, 2017


CROSSFIT
WARMUP:
5 Sets
20 Sec Assault Bike (85%)
40 Sec Rest

Then,
20 Toe Touches
30 Sec Squat Hold
10 Sec Squat Thoracic Rotations
10 Kossaks

Strength- Back Squats
EMOM 10
2 Reps @82-85%

WOD (T)
Every 4 Minutes for 5 Rounds
12/8 Calorie Bike Sprint
8 Deadlifts (135/95)
6 Hang Power Cleans
4 Shoulder to Overhead

*Barbell MUST be unbroken*

INTENT:
The reason for these bike and row warmups are two-fold.
As the weather is colder, it's a great way to get the body warm before lifting.
At the same time, you are getting way better at using these two machines, as
long as you're coming in consistently.
We added back squats to the program last week and we will continue to have them
this week and next. Our interval work today should not scare you anymore.
You guys and girls have been challenged with this type of work and done very well.
The bike sprint should be an all out sprint. Then the true test! Hang on to the barbell.
The barbell reps must be unbroken, so be sure to HOOK GRIP.
Today we are trainining power, speed, strength, stamina, coordination and recovery.

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FITNESS
WARMUP:
5 Sets
20 sec assault bike
40 sec rest

then,
20 toe touches
30 sec squat hold
10 squat thoracic rotations
10 kossaks

Strength- Back Squat
3x10 (heaviest weight from last week)


WOD (T)
Every 4 Minutes for 5 Rounds
12/8 Calorie Bike Sprint
15 Russian KB Swings (53/35)
1 Rope Climb

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Tuesday November 28, 2017

CROSSFIT
WARMUP:
2 Sets
4 Minute Row (20-25 SPM)
- rest 2 minutes-
*Use the Curve Graph to help keep good strokes*

During your rest, perform:
20 sec Standing Calf Raise
15 sec Single Leg Hold each leg
20 Pogo Hops


STRENGTH: SNATCH
EMOM 12
1 Squat Snatch
(Stay between 70-80% during the emom)


WOD (C)
Open 15.3
AMRAP 14
7 Ring Muscle Ups
50 Wall Balls (20/14)
100 Double Unders

Scale for MU: 10 Burpee Pull-Ups


INTENT:
The reason for these bike and row warmups are two-fold.
As the weather is colder, it's a great way to get the body warm before lifting.
At the same time, you are getting way better at using these two machines, as
long as you're coming in consistently.
Todays snatch work is meant to drill the movement and keep us ready for the
CrossFit Lift-Off on Saturday.
Our wod is an open workout from 2015. It will be a over test to see how we've
improved since then. It will also give us an opportunity to test some skills we may
not have had then.
Today we are training power, speed, strength, coordination, balance, accuracy,
cardio endurance, and stamina.

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FITNESS
WARMUP:
Same as CF

Strength: Snatch Technqiue
- Muscle Snatch
- Power Snatch

WOD
AMRAP 14
10 Burpee Pull-Ups
50 Wall Balls
100 Double Unders or Single Unders

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Wednesday November 29, 2017

CROSSFIT
WARMUP:
5 Minute Bike Keeping a 65/55 RPM
*If you fall below the target for more than 2 seconds, STOP.

60 sec Top of Push-Ups Plank Hold
20 Groiners
60 sec Hollow Body Hold

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,
4 sets each
12-20 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)

3 Supersets
12 DB Bench Press
12 DB Push Press (1 sec pause at the top)
- rest 90 sec -

3 Supersets
10 KB Single Leg Deadlifts (each leg)
20 Weighted Walking Lunges
20 Jumping Lunges



INTENT:
The bike warmup is a little different than you're used to. If you fall below the intended
RPM for more than 2 seconds, stop. Push-Up practice continues. I hope every is
seeing the benefit of training this very "basic" movement. Some of you had the
opportunity to do push-ups in "The Chief" this past Sunday and I hope you held
youselves accountable with each rep. The rest of today's program is power and strength.
I've added a day like this to the program every other week because our bodies need
a break from the stress of wods and the added pressure we put on ourselves with
scoring reps and times. Today we are training strength, power, stamina, coordination
accuracy and flexibility.

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FITNESS
WARMUP:
5 Minute Bike Keeping a 65/55 RPM
*If you fall below the target for more than 2 seconds, STOP.

60 sec Top of Push-Ups Plank Hold
20 Groiners
60 sec Hollow Body Hold

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,
4 sets each
12-20 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
5 Rounds
20 Goblet Lunges (10 each)
20 Suitcase DL (10 each)
20 Russian Swings
then,
1000m Row

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Gymnastics (6 pm)

Warm Up:
10 forward PVC pipe pass throughs
10 reverse PVC pipe pass throughs
Right leg hip flexor, hamstring, quad, and split stretch
Left leg hip flexor, hamstring, quad, and split stretch
15 plank to push-ups

Skill: Cartwheel

Why is this important? Cartwheels focus on unilateral loading and twisting that can be transferred to Crossfit movements!

Step 1: think of cartwheel as circle, eventually open that circle to a straight line=vertical position.
4 points of contact beginning with dominant leg

Drill: “circle” around 4 points of contact

Step 2: open up circle to a semi-circle
As you continue to open up circle cartwheel becomes more vertical

Step 3: arm and leg positioning
Legs should be in a lateral lunge (step, lunge, pivot)
Arms should be above head, fingers facing each other allowing you to block

Step 4: shifting from frontal cartwheel to square hip cartwheel (180 degree turn as you move)
Square hips in lunge position
Kick up to hs maintaining split
Switch to a frontal plane
Square hips out for landing
Practice and introduce round-off

WOD
For time:
75 DUs
70 KBS (53/35)
65 hollow rocks
60 goblet squats
55 cal on rower
50 burpees


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Thursday November 30, 2017

CROSSFIT
WARMUP:
2 Sets
Row 3 Minutes Heels Down @27-33 SPM
- rest 2 minutes -


STRENGTH: Squat Clean
EMOM 10
1 Squat Clean
(Stay between 70-80% during the emom)


WOD (T)
AMRAP 5
20/15 Calorie Row
15 Thrusters (95/65)

- rest 5 min -

AMRAP 5
15 Thrusters (95/65)
15 Bar Facing Burpees

*Scale up challenge- no step up on the burpees*

INTENT:
The row warmup will be challenging and you will be breathing heavy.
The cleans are similar to the snatches in the sense that they are prepping us
for Saturday's lift-off.
The wod has some of the crossfit open's favorite pairings. The plan is to attack each
and try to stay unbroken on the movements.
Today we are training power, speed, strength, coordination, flexibility,
cardio endurance, stamina and recovery.

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FITNESS
WARMUP:
2 Sets
Row 3 Minutes Heels Down @20-25 SPM
- rest 2 minutes -


Power Clean Technique

- Muscle Clean (Hang & Floor)
- Power Clean (Hang & Floor)


WOD (T)
AMRAP 5
10 Calorie Row
10 Thrusters (75/55)

- rest 5 min -

AMRAP 5
10 Thrusters (75/55)
10 Bar Facing Burpees

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Friday December 1, 2017

CROSSFIT
WARMUP:
Teams of 3
Complete 90 Calorie Bike for time
(Must switch every 10 calories)


HSPU POSITIONING
20-30 Sec Tuck Hold
5-10 Tuck to Headstand Transitions

EMOM 10
Odd- 4 Strict + 4 Kipping HSPU
Even- 30m Single Arm Carry each arm (70/53)


WOD (T)
For Time:
30 Calorie Bike
40 Pull-Ups
50 Single Arm OH Lunges -25 each arm (50/35)
60 Sit-Ups


INTENT:
The warmup should be quick and fun, despite being challenging.
We continue to work on the positioning and strength of handstand push-ups.
This is a skill/strength that should be taken just as seriously for your joint health and
safety as back squats are. Our wod is a chipper that begins with the bike. You are ALL
ready for it. You won't be on the bike long. Hold a steady RPM and focus. And have fun.
Today we are training strength, power, speed, cardio endurance, stamina, coordination,
accuracy, flexibility and balance.

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FITNESS
WARMUP:
20/15 Calorie Bike
20 Single Arm High Pulls (each)
20 Single Arm Strict Press (each)
40m Single Arm OH Carry (each)
40m Single Arm Farmer Carry (each)

EMOM 8
5 Barbell Strict Press


PARTNER WOD
For time:
20 (10m) Shuttle Sprints
40 Pull-Ups
60 Calorie Bike
80 Sit-Ups
100 DB Lunges

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Saturday December 2, 2017

CrossFit Lift-Off
8AM- CLASS w/ wod (Fitness Friendly)
9AM- 1RM Snatch | 1RM Clean & Jerk
10AM- CLASS w/ wod (Fitness Friendly)

WARMUP:
1 min straight leg row
1 min regular row
10 toe touches
10 squat thoracic rotations
10 pvc pass throughs
10 pvc around the world
10 pvc ohs
15 sec hollow body hang
15 sec arch hang
10 beat swings


WOD
AMRAP 12
25 Pull-Ups
50 Calorie Row
100 OHS (45 bar for men and women)
50 Box Jumps (24/20)
25 Pull-Ups


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Sunday December 3, 2017

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

(Compare to how you did with this last Sunday)

Then,
15 Turkish Get-Ups each side

Focus is hitting every point of performance. NOT SPEED

PARTNER WOD
For Time:
100 Calorie Row
Then,"I go you go" for 5 rounds each
6 Hang Squat Cleans (135/95)
6 Burpees over the bar
then,
100 Calorie Row