Programming for November 6th through November 12, 2017

Many of our members and a few coaches were competing over the weekend. We want to give a few shout outs to a few of the impressive performances.

Wodfather Masters Competition
1st Place (40-44) - Greg Tricola & Dan Baxt
2nd Place (45-49) - Ed Randazzo & Dirk Gorman

NYC Marathon
Jay Rubinstein finished in 3:44:38

CLICK HERE to read up on our OCTOBER ATHLETE OF THE MONTH - SPIROS BOTOS


Important Upcoming Events
Nov 7 - Bring a Friend (this Tuesday)
Nov 17 - Friday Night Lights (Hopper Style)
Nov 23 - Thanksgiving (Deck of Cards 9am only)
Nov 24 - Short Schedule TBA

December 16 - Christmas Holiday Party
Where: DAS BIERGARTEN (http://www.dasbiergarten.com/)
Tickets: $50 Per Person (Guests are welcome!)
(Includes: Open bar, food buffet, and a good time.) 
Time: 8-11PM


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Monday Novemeber 6, 2017

CROSSFIT
WARMUP:
3 Min Bike @ 65/55 RPM
Rest 3 Minutes
2 Min Bike @ 70/60 RPM

While resting,
20 Toe Touches
10 Squat Thoracic Rotations
20m Bear Crawl

Strength- Clean & Jerks
Every 75 seconds for 10 Rounds
2 Squat Cleans + 1 Jerk

WOD (T)
Every 3 minutes for 5 rounds
10/6 Calorie Bike Sprint
3 Power Clean & Jerks (155/105) [hit these as singles]

*record fastest and slowest rounds*

INTENT:
The bike warmup is to literally heat us up and get the body warm.
It is designed to build stamina on the bike and train the movement mentally too.
Clean and Jerks for the strength can get heavy. We are looking to hit every rep.
The intervals in the wod are a sprint. The clean and jerks will feel heavier than
expected. Today we are training strength, stamina, power and speed.


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FITNESS
WARMUP:
In Teams of 2-3
Bike 40 Calories each *Switch every 10 calories*

EMOM 12A- 6 Barbell Push Press
B- 6 Barbell Sumo DL High Pulls
C- 6 Barbell Roll Outs

WOD (T)
Every 3 minutes for 5 Rounds
10/6 Calorie Bike Sprint
10 DB Thrusters


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Tuesday November 7, 2017

BRING A FRIEND DAY
CROSSFIT & FITNESS
BRING A FRIEND DAY
WARMUP:
Class split into two groups...
Team Relay for 3 rounds each
10 Russian KB Swings
40m Sled Sprint

2 Sets
15 Single Arm Strict Press (each)
- Hold the last rep overhead for 30 seconds
15 Single Arm High Pulls (each)
30 Sit-Ups

WOD (T)
AMRAP 14
10 Burpees
10 Wall Balls (20/14)
30m Single Arm Carry (each)
200m Run


INTENT:
Our program today is designed to be done by any level of skill. Bring a friend day
is our opportunity to give new comers a taste of our training program with the
atmosphere we thrive in. Todays workout is designed to keep the body in constant
motion. We are training speed, cardio endurance, coordination, balance and strength.


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Wednesday November 8, 2017

CROSSFIT
WARMUP:
Run 800m (85%)
30 sec Handstand Hold
30 sec Plank (on hands)
30 sec Squat Hold

Push-Up Practice: (keeping good position)
A) 3 Sets
15 seconds top of the push-up hold
15 seconds bottom of the push-up hold
-rest 15 seconds between sets-

B) In pairs watching each other to keep good position,
3 sets each
10-15 Perfect Push-Ups

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

Pull-Up Progression Week 6 (LAST WEEK)
EMOM 10
5-10 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 (C)
AMRAP 8
10 Front Squats from the floor (115/75)
5 Strict HSPU


INTENT:
Today we are beginning a process of understanding push-ups more, correcting
any flaws we as individuals may have and building strength stamina in the movement.
This is the last week of our pull-up progression. If you've followed most of it, you have
seen improvement. Our wod today is a compete wod and is most definitely a
challenge. Today we are training strength, stamina, power, coordination, balance
and accuracy.


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FITNESS
WARMUP:
Run 800m (85%)
30 sec Handstand Hold
30 sec Plank (on hands)
30 sec Squat Hold

Push-Up Practice: (keeping good position)
A) 3 Sets
15 seconds top of the push-up hold
15 seconds bottom of the push-up hold
-rest 15 seconds between sets-

B) In pairs watching each other to keep good position,
3 sets each
8-15 Perfect Push-Ups

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

Pull-Up Progression Week 6 (LAST WEEK)
EMOM 10
5-10 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 (C)
AMRAP 8
Ascending Ladder 5-10-15-20-25-etc....
Goblet Squats
V-Ups

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GYMNASTICS (6PM)
Warm Up:
30 sec HS Hold
10 HS Shoulder shrugs
10 L-hangs to tuck
30 sec push up to plank

EMOM 12:
A: 30 sec L hold
B: 10-20 HS Shoulder taps
C: 6 sandbag over yolk + forward roll
D: 20 sec single leg hold each leg

WOD:
4 rounds
50 DU’s
20 C2B
50 DU’s
20 T2B
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Thursday November 9, 2017

CROSSFIT & FITNESS
WARMUP:
3 Minutes Heels Down Row @ 19-24 SPM (Feet out of straps)
Rest 3 Minutes
2 Minutes Heels Down Row @ 25-29 SPM (Feet in Straps)

STRENGTH: Deadlift
4x10 @ 40% with double overhand grip
superset with: 30 second hollow body hold

WOD
AMRAP 6
5 Ring Muscle Ups or 10 Ring Dips
20-40-60m Shuttle Run

Rest 6 Minutes

AMRAP 6
7 Calorie Row
7 Burpees over the rower

INTENT:
The row warmup is similar to last week's row warmup.
The intent of this is to feel the difference in the tempo of your pull/recovery.
Just because the SPM is higher or lower, that doesn't mean the power should vary.
You should be winded at the end it.
The deadlifts is strength stamina, hanging on at a moderate weight keeping good
form. Our workout today has a high skilled movement paired with a shuttle sprint to
exhaust the lungs. The second amrap is grinding work. The class will be split and
start on different amraps, then switch after the rest.
Today we are training strength, stamina, power, speed, coordination, agility, accuracy,
balance and cardio endurance. Its a very well rounded day.



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Friday November 10, 2017

CROSSFIT
WARMUP
EMOM 12
A- 20 Sec Assault Bike Sprint
B- 60m Double Arm Carry (2x70/53)
C- 20 Jumping Lunges + MAX Sit-Ups
D- REST

EMOM 10
1 Power Snatch + 1 Squat Snatch
(NO FAILS)


WOD (T) -10 Min Cap
2 Rounds
15 Hang Power Snatches (95/65)
15 OHS
100 Double Unders


INTENT:
Our emom will get the blood pumpping and heated up for our snatch strength.
You are allowed to increase weight during this but we want all clean reps.
The challenge for the wod is can you go unbroken on all 30 barbell reps?
Today we are training strength, stamina, cardio endurance, flexibility, power, speed,
coordination, balance, and accuracy.
It may be the most demanding day of the week.

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FITNESS
WARMUP:
EMOM 12
A- 20 Sec Assault Bike Sprint
B- 60m Double Arm Carry (2x70/53)
C- 20 Jumping Lunges + MAX Sit-Ups
D- REST

PARTNER WOD
Accumulate 2 miles running for time
Partners must alternate every 200m (8 each)
While your partner is running,
Perform an AMRAP of
30 Double Unders
10 Ground to Overhead with a plate (45/25)


Score= Time + Rounds of amrap

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Saturday November 11, 2017

WARMUP:
2 Minutes Bike
400m Run
10m Crab Walk
10m Samson Lunge
10 Groiners


10-15 Minutes of Rope Climb Practice

WOD

3 Rounds
1 Min Max Calorie Bike
1 Min Max Sit-Ups
1 Min Max Front Rack Lunges (95/65)
1 Min Max Rope Climbs
REST 1 MIN


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Sunday November 12, 2017

There will be no classes in the gym due to the Active Life Coaches Seminar.

We will have a leaderboard opportunity with a wod outside.
Meet on the Long Beach Boardwalk at Monroe Blvd. 
9:30AM START
Please arrive 10-15 minutes early

WOD
5K Run