Programming for October 15th through October 21, 2018

 Athletes: Jeannie Grasser, Chris Stewert, Matt Amato & Katie Christian

Athletes: Jeannie Grasser, Chris Stewert, Matt Amato & Katie Christian

Sorry for the delayed post, but go to ATHLETE OF THE MONTH
to check out Geri Dunckley’s Q&A

Barbells for Boobs is October 26th at 6pm
. There will be no afternoon classes that day.
Our fundraising page is https://www.barbellsforboobs.org/fundraiser/crossfitislandpark
We will also be donating all cash collected to a specific individual who was recently diagnosed with breast cancer and is in need of financial assistance for her upcoming procedures. This woman is a close friend and co-worker with Coach Amanda. We will be providing more information soon.
Be sure the keep your Friday night Oct 26 clear for our event.
There will be a few raffles (reebok sneakers), grace, isabel, and a couple other wods.
Shirts will be in this weekend.

There will be a fall running class beginning THIS SUNDAY October 21 at 11am.
Those who expressed interest to Coach Rob have been notified via email and we ask you to confirm your reservation in the course this week. The price is $179 for members and $209 for non-members. 5 have already confirmed and we will bill your account this week.
Coach Liz Fernandez will be coaching again. She is an ironman athlete, South Shore Tri-Coach, Lululemon Ambassador and Coach Rob’s older sister.

———
Monday October 15, 2018

CROSSFIT
WARMUP:
EMOM 15
A- 30 Sec Bike (72/62 RPM)
B- 30 Sec Squat Hold
C- 30 Sec Ski
D- 30 Sec Empty Bar Thrusters
E- Rest


STRENGTH:
Front Rack Hold
3x60sec @90%


WOD (T) -
30 Calorie Bike
40 Burpees
50 Thrusters 75/55

*RX+ : DB Burpees if you are able to do 20 burpees in 60 sec.



INTENT:
Today kicks off with an emom to get us literally warm. We want to be sweating a bit before we
jump into our strength. Try to keep that pace on the bike. Guys should be able to hit
10 calories and ladies should be able to hit about 7. The empty bar thrusters are specifc prep
for the workout. We had these same front rack holds in the strength 3 weeks ago. They
were tough then and will be tough again. Your central nervous system will get a hell of
a workout during this. The wod itself reads quick but is extremely demandind. 30 Calorie
bike should be paced to go right into the burpees. IF and only IF you are comfortable moving
directly to another movement (burpees) from the bike and can definitely perform 20 burpees
in 60 sec when slightly fatigued, then you have the option to do DB burpees. The 50 thrusters
to finish off the workout should be done is sets no smalled than 10-15. Have fun with this one.
Today we are training strength, power, stamina, endurance, balance, coordination,
agility and flexibility.

———

FITNESS
WARMUP:
20 Rounds of Tabata
A- Air Squats
B- Burpees
C- Hollow Body Hold
D- Ball Slams


BIKE RELAY
Teams of 3
6 Minutes to Accumulate Max Calories
[switch as needed]


WOD
AMRAP 10
2-4-6-8-10-12-14-etc...
Step Ups (weight optional)
Burpees

———

Tuesday October 16, 2018

CROSSFIT
WARMUP:
400m Run
10m High Knees + Back Pedal
10m Butt Kicks + Back Pedal
10m Side Shuffle (each way)
10m Broad Jump
10m Alt Straight Leg Swings
400m Run

2 Sets
15 Sec Hollow Hang
15 Sec Arch Hang
10 Beat Swings
5 Strict Pull-Ups (As High As Possible)

Empty Barbell Cycling Warmup w/ coach

EMOM 6
3 Touch n Go Power Clean & Jerks
(Keep weight no higher than 135/95)


WOD (T) -
3 Rounds
400m Run
15 UB Hang Power Cleans (115/75)
10 UB Push Press
5 Bar Muscle Ups


*Modify BMU to 10 C2B or Pull-Ups


INTENT:
We are a little over a week away from barbells for boobs. Last week we had A LOT of
barbell cycling and lots of volume with that. This week, our volume decreases drastically.
The empty bar work will remain the same, focusing on bar path and bar speed. We have 18
total reps in the emom going as heavy as our prescribed weight during barbells for boobs.
This is 30 less reps in the skill portion than last week. We should not feel as beat up after.
For the workout, we adjust and have cycling from the hang and push press (not push jerk).
The barbell reps should be smooth and unbroken. We can modify the bar muscle ups by
volume or do c2b or regular pull-ups. As I spoke to a class last week about modifying the
run distance as needed, this is absolutely an option. To avoid walking and to keep the
stimulus of the wod, if you need to cut the run to 300 or 200, please let the coach know.
Today we are training strength, power, speed, stamina, balance, coordination, flexibility,
accuracy, speed, endurance and stamina.


———

FITNESS
WARMUP:
400m Run
10m High Knees + Back Pedal
10m Butt Kicks + Back Pedal
10m Side Shuffle (each way)
10m Broad Jump
10m Alt Straight Leg Swings
400m Run

2 Sets
15 Sec Hollow Hang
15 Sec Arch Hang
10 Beat Swings


2 Sets
15-20 UB Strict Banded Pull-Ups


WOD
3 Rounds
400m Run
10 DB Hang Squat Cleans
10 DB Push Press
10 Pull-Ups

———

Wednesday October 17, 2018

CROSSFIT
WARMUP:
2 Rounds
200m Row (Legs only)
300m Row (Legs + Arms)
10 Staggered Stance Good Mornings (each)
10 Single Leg RDL (each)
30 Sec Standing Calf Raise Hold
30 Sec Kneeling Heel to Butt Hold
30 Pogo Hops
30 Double Unders or Attempts


WOD (T)

AMRAP 20
300m Row
15 Deadlifts (BW)
75 Double Unders

*75 Singles if you absolutely cannot get double unders.


INTENT:
The warmup starts with row practice. We are focusing on leg drive and recruiting our
hamstrings to generate power in the movement. Then we will warm the rest of the
movements up. With demanding strength and skill movements Monday, Tuesday and
Thursday, our main focus today is the workout. The deadlift are at bodyweight. This means
many of you are able to go unbroken.The row is not that long so focus on those powerful
leg drives before using the arms. In a 20 minute amrap, it's nothing but opportunity for those
who struggle with double unders. Spend no more than 2 minutes a time if this is a movement
you struggle to get. Today we are training strength, power, speed, accuracy, balance,
coordination, endurance, stamina and flexibility.

———

FITNESS
WARMUP:
2 Rounds
200m Row (Legs only)
300m Row (Legs + Arms)
10 Staggered Stance Good Mornings (each)
30 Sec Standing Calf Raise Hold
30 Sec Kneeling Heel to Butt Hold
30 Pogo Hops
30 Double Unders or Attempts


EMOM 10
Odd - 10 Double KB Deadlifts
Even - 100m Row Sprint


2 Rounds
250m Row
100 Double Unders
- Rest 2 minutes -

———

Thursday October 18, 2018

CROSSFIT
WARMUP:
1 Minute Ski
10 Hang DB Snatch (each)
10 Box Step Ups
10 Box Jump Overs
10 Ball Slams


Ski Intervals
3x300m Ski @your 500m pace



Empty Barbell Cycling Warmup w/ coach

EMOM 6
3 Touch n Go Power Snatches
(Keep weight no higher than 135/95)


WOD (T)
3 Rounds
5 Hang Power Snatches (115/75)
10 Box Jump Overs (24/20)



INTENT:
I hope you all remember your 500m time for the ski because we are using that today.
We are training consistency in pace for the skierg. The goal is to get way more comfortable
using the machine and improve our efficiency. Just like Tuesday with the clean and jerks,
today we have the same thing with snatches. For the workout, our power snatches are
from the hang and must be unbroken each round. This is a FAST workout. GO GET IT.
Today we are training strength, power, speed, stamina, coordination, balance, agility,
and flexibility.

———

FITNESS
WARMUP:
1 Minute Ski
10 Hang DB Snatch (each)
10 Box Step Ups
10 Box Jump Overs
10 Ball Slams


Ski Intervals
3x300m Ski @your 500m pace


Empty Barbell Cycling Snatch Warmup w/ coach
Then,
3x8 UB Hang Power Snatches w/ light weight
(Focus: technique & consistency)


WOD
4 Rounds
12 DB Snatches
10 Box Jumps
8 Ball Slams

———

Friday October 19, 2018

CROSSFIT
WARMUP:
800m Run

3 Rounds (Not for time)
50m OH/Waiter Mixed Carry (each)
10 Wall Balls
10 Strict Hanging Leg Raises or Knee Raises


GYMNASTIC SKILL & POSITIONING
- Tuck Hold
- Headstand
- Tuck to Headstand Transitions
- Hand Position kicking up to the wall
- How to kip safely at the wall


EMOM 5
2 Strict HSPU + 2 Kipping HSPU
or
4 Heavy Single Arm Strict Press (each)

WOD (T)
AMRAP 10
10 HSPU
10 Front Squats (55%)


Modify to Pike HSPU


INTENT:
We wrap up the week with one I've been waiting to throw into the program. Our warmup
will test the entire body as well as prepare each specific movement pattern for the workout.
We will spend some time drilling the hspu position and getting stronger and more efficient
in the needed positions for the movement. The workout is very straight forward and is all
about pace and strength stamina. The volume of the hspu per round can and should
absolutely be modified if you cannot consistently hit 5+ in the first two rounds. We will
be able to assess the ability and modify volume through the emom beforehand. The front
squats are taken from the floor, so take those few extra breathes before committing to the
set and cleaning the bar up. The reason why we are modifying everyone to pike hspu is to
get everyone inverted to some degree. We will go over the correct position for pike.
Today we are training strength, coordination, balance, stamina, accuracy, agility and power.

———

FITNESS



The program for Fitness is the same as CrossFit today.
Fitness Members are only allowed to take class during the
designated time slots of 11am and 7pm.
Even though the programs are the same today,
we ask you to follow this. Thanks.

———

Saturday October 20, 2018

WARMUP:
2x10m High Knees
2x10m Butt Kicks
2x10m Side Shuffle
10 Leg Swings (each way)
400m Run
10 Samson Lunges
10 Bottom Half Burpees
10 Hollow Rocks


WOD

AMRAP 25
5 Burpees
10 Goblet Lunges (53/35)
15 RKB Swings
20 Sit-Ups
400m Run

———

Sunday October 21, 2018

WARMUP:
20 Strokes on the Rower Legs Only
20 Strokes on the Rower Legs + Arms
20 Strokes on the Rower Full Pulls
10 Supinated Deadlift w/ pause at the top (135/95)
30 Second Double KB Front Rack Hold
1 Minute Bike (65/55 RPM)
5 Sandbag Squats


PARTNER WOD
2K Row
P1: Rows
P2: Holds the Top of a Deadlift (185/115)

5K Bike
P1: Bikes
P2: Holds Double KB Front Rack (2x53/35)

400m Sandbag Carry(Switch as needed)