Programming for October 22nd through October 28, 2018

 Athlete: Pete Conevery Photo: @supercleary

Athlete: Pete Conevery
Photo: @supercleary

Our Annual Barbell for Boobs Event is this Friday October 26th.
The first heat will be at 6:30 and we will run heats every 15 minutes.
Please sign up for a heat at the front desk if you have not done so already.
The tees/tanks/crops will be available Tuesday for pick up.

There is a new edition to B4B this year. If you would like to partner up and do double the reps
together, we have two time slots devoted to that option. There may also be a special challenge.
We will have a few things to raffle off during the night. 3 pairs of Reebok Nanos will be a few of the items raffled off. All the cash collected as well as $10 from every shirt will be donated directly to a friend of Coach Amanda. Here is what Amanda has to say about her friend Margaret…
”Margaret is a 29 year old loving wife and wonderful mother who has just begun battling breast cancer. The cancer is an aggressive form that most likely will not be affected by chemo-radiation. Margaret is using healthy eating and exercise to help improve her immune system and will be having several surgeries in the near future to fight the cancer. She continues to support her family with love and affection while battling cancer with the ferocity of a warrior. Her personality continues to be happy and positive, spreading her joy to her family and colleagues. She works
at a high need public school where 90% of students are of low income. She has committed herself to the children with highest needs. She is currently working as a special education teacher and dean. Her drive to impact her student’s lives continue unabated as she battles her illness.”

Also, all cc donations to barbells for boobs can be made to
https://www.barbellsforboobs.org/fundraiser/crossfitislandpark

———
Monday October 22, 2018

CROSSFIT
WARMUP:
3 Rounds
10 Calorie Ski
10 Calorie Bike
10 Calorie Row

Then,
20 Groiners
10 Samson Lunges
10 Step Ups
20 Sec Table Top Hold

STRENGTH:
Front Rack Step Ups
4x12 @35-40% of your 1RM Front Squat


WOD (T) -
Every 90 Seconds until Failure (10 Rounds max)
8 Burpee Box Jump Overs (24/20)
8 Thrusters (95/65)






INTENT:
We are back to step ups this week from strength after the heavy front rack holds last week.
We will be adding back squats to the program, but if step ups are something that you
struggle with and you have not been able to hit the prescribed percentages, its will behoove
you to continue with step ups. Your joints will thank you. The intervals today have two
of the most favorited movements (not at all.) But, these total body, compound movements
get the heartrate up a lot and help teach us about our own ability to pace during workouts.
We want to hit even splits on these intervals. It's a training day. If you are able to hit 10
rounds, you should be confident you can hit more. Today we are training strength, power,
speed. stamina, flexibility, coordination, balance, accuracy, agility and recovery.

———

FITNESS
WARMUP:
3 Rounds
10 Calorie Ski
10 Calorie Bike
10 Calorie Row

Then,
20 Groiners
10 Samson Lunges
10 Step Ups
20 Sec Table Top Hold

STRENGTH:
Front Rack Step Ups
4x12 @35-40% of your 1RM Front Squat

WOD
4 Rounds
250m Row
10 Box Jump Overs
10 Thrusters (95/65)

———

Tuesday October 23, 2018

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike (70/60 RPM)
30 Sec Continuous Standing Calf Raises
30 Sec Kneeling Heel to Butt Hold (Sit on your heels)
30 Pogo Hops


Empty Bar Clean Warmup w/ coach


STRENGTH:
Every 30 Seconds for 5 Minutes
1 Power Clean @70%

Directly into EMOM 5
1 Power Clean @75%

WOD (T) -

4 Rounds
10/7 Calorie Bike Sprint
60 Double Unders (same number of singles)
3 Power Cleans (70%)

- rest 3 minutes after each round -







INTENT:
The 2 sets of the warmup should get the blood pumping a bit and the body ready to jump.
We will go through some empty bar clean warmup just like we did all summer. Then,
our strength is about consistently hitting heavier weights with little rest in between reps.
Thid is the second day in a row of intervals. This time it's different style and with a different
intent. Today is about producing a lot of power on the bike, then being able to control your
body in the skill of double unders (breathing heavy and heart rate rising), then lift a heavish
barbell for a triple. The doubles will most likely be the difference maker in your time each
round. If you can remain unbroken (or big sets) on those, you will be in a good spot.
Today we are training strength, power, speed, stamina, endurance, coordination, balance,
flexibility and accuracy.

———

FITNESS
WARMUP:
2 Sets
30 Sec Bike (70/60 RPM)
30 Sec Continuous Standing Calf Raises
30 Sec Kneeling Heel to Butt Hold (Sit on your heels)
30 Pogo Hops


Empty Bar Clean & Jerk Warmup w/ coach
[This is good prep if you are attending Barbells for Boobs]


WOD
EMOM 24
A- 15/10 Calorie Bike
B- 40 Double Unders
C- 10 Double DB Cleans
D- 10 Double DB Lunges


———

Wednesday October 24, 2018

CROSSFIT
WARMUP:
1 Minute Ski
20 Toe Touches
1 Minute Heels Down Row
20 Alternating SA High Pulls
10 Sciatic Nerve Floss (each)


Ski Intervals
2x500m @benchmark pace

(3 minute rest between sets)


Row Intervals
500m Sprint
- rest 3 minutes -

2 Minute Row @benchmark pace


WOD (T) - 12 minute cap
"Grip Gone"
3 Rounds
10 Strict Pull-Ups
20 RKB Swings (70/53)
10 Toes to Bar



INTENT:
Today is a very grip intensive day. We have not one but two 500m ski intervals at the
benchmark 500m pace. This means if you have been doing these intervals then last 2 weeks,
you should have a better feel for the ski and how to keep pace. After the ski or if some
choose to row first (in larger classes) that's okay. We have a 500m Row sprint. Then,
we are looking to row for 2 minutes at that pace. For a number of you, that second row
will be harder than the first. After all that you think we'd be done right?
The metcon we have today is all grip and involves strict pull-ups.
Think about keeping a hollow body, focus on a target in front of you, avoiding looking up
and pull the bar under your chin. This will keep great position. You will get tired and will end
up staring at the bar if we don't scale properly. Banded strict pull-ups are encouraged if you
are unable to consistently do 5+ strict without a band.The russian kb swings should be
unbroken. The toes to bar goals are (A) keep the kip alive and (B) keep the movement
standard if you are priding yourself with the "rx". Make contact for every rep.
Today we are training strength, power, speed, stamina, endurance, coordination, accuracy
and flexibility


———

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.

———

Thursday October 25, 2018

CROSSFIT
WARMUP:
20 Groiners
10 Inchworms
10 Leg Swings (each way)
50 Plate Taps
15 Single Arm High Pulls (each)
15 Single Arm Push Press (each)
5 Rope Pull-Ups
400m Run


STRENGTH: (from the rack)
5 Sets
2 Push Press + 2 Push Jerk
(increase weight each set)


WOD (T)

4 Rounds
400m Run
10 Shoulder to Overhead (115/75)
2 Rope Climbs






INTENT:
We are getting into some overhead strength from the rack today. Over the entire summer
and into the fall, we built up strength in the clean and jer from the power position. The jerk
will still be the same technique. We will be squat cleaning soon so the opportunity to lift
more weight is there. This means more weight overhead. I added this style of strength in
so that those of us who have some trouble distinguishing between the push press and
push jerk can clearly feel and see the difference. It also will force you to get under the bar
after a couple reps that cause you to fatigue a little. For the workout, the weight on the bar
must be unbroken. This workout is not intended to be a struggle to complete. We have our
barbells for boobs event tomorrow night and that is our chance to compete this week.
The shoulder to overhead today should be unbroken without question. The rope climbs can
be scaled to one if needed. Figure you want to get both climbs in a minute. Today we are
training strength, power, balance, coordination, endurance, stamina and accuracy.

———

FITNESS
WARMUP:
1 Minute Bike
10 Groiners
10 Leg Swings (each way)
30 Plate Taps
10 Single Arm High Pulls (each)
10 Single Arm Push Press (each)
5 Rope Pull-Ups
300m Run

4 Sets
15 Sec ALL OUT BIKE
100ft Sled Sprint
- rest 2 minutes


WOD
3 Rounds
300m Run
15 Double DB Push Press
2 Rope Climbs

———

Friday October 26, 2018

CROSSFIT
WARMUP:
4 Rounds (Not for Time)
30 Sec Bike (70/60 RPM)
5 Devils Press
10 Air Squats


2 Sets
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10 Push-Ups

2x10m High Knees
2x10m Butt Kicks
2x10m Side Shuffle
2x10m Kareoka

WOD (T)
AMRAP 20
800m Run
40 Sit-Ups
40 Push-Ups
40 Air Squats


INTENT:
We have our annual Barbells for Boobs event tonight. Please bring cash for raffles and
donations. Check out who we are donating to. Please read at the top of the weekly program
tor more info. Today we have a classic crossfit style workout for the morning classes.
The warmup might pack a punch for some. The devils press paired with the bike will wake
you up fast. For the amrap, smart manageable sets are the way to go on the push-ups. The
rest of the movements will be ones you can literally move through. Have fun with it.
Today we are training strength, endurance, balance, coordination and stamina.

———

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 27, 2018

WARMUP:
Teams of 3 Relay for 5 Rounds each
10/7 Calorie Bike
10 KB Sumo DL High Pulls
10 Goblet Squats

Then,
2 Sets
30 Sec Squat Hold
10 Single Arm High Pulls (each)
10 Beat Swings

Empty Bar Hang Clean Warmup

WOD
Every 3 Minutes for 6 Rounds
15 Wall Balls (20/14)
10 Pull-Ups
5 Hang Power Cleans (135/95)


———

Sunday October 28, 2018

WARMUP:
40 Strokes on the Row
30 Strokes on the Ski
10 Step Ups + 5 Box Jumps
10 Hollow Rocks
10 Lemon Squeeze
100m Single Arm Farmer Carry (each)
100m Front Rack/OH Mixed Carry (each)


PARTNER WOD
50 Ball Slams
100 Calorie Row
50 Box Jumps
100 Sit-Ups
50 Ground to Overhead w/ a plate (45/25)
100m Plate Carry (each)