Programming for October 29th through November 4, 2018

 Athlete: Coach Casey Skudin Photo: @supercleary

Athlete: Coach Casey Skudin
Photo: @supercleary

Thank you to everyone who came out Friday night for Barbells for Boobs!
This event was extra special this year. We were able to raise money for both the B4B Foundation as well as Margaret (Coach Amanda’s friend and colleague) who is battling breast cancer. The night was a success, the workout was fun and the BBQ was a hit. Photos from the event will be posted this week.
We would also like to thank those who donated raffle prizes:
Nicole Lauren Acupuncture
The Chop Shop
ReebokONE
For Heavenz Cake (Kristina Kullak)
Xs Supplements (Johanna Laros)
Spacial Serenity (Dana Barash)
Macy’s (Joni Gibaldi)
Frozen Cow (Kate Flynn)

UPDATED WEEKEND OPEN GYM HOURS
Saturday 10am-12pm
Sunday 8am-9am
11am-12pm (except on dates when there is weightlifting class)

Upcoming Weightlifting Class Dates
November 4
November 25
December 16
January 6


Good Luck to Jay Rubinstein who is running the NYC Marathon this upcoming Sunday. He has been dedicating a lot of time to prepare for this marathon and we are excited for him.


———

Monday October 29, 2018

CROSSFIT
WARMUP:
2 Rounds
30 Sec Bike (70/60 RPM)
10 Groiners
10 Step Ups
20 Sec Table Top Hold
10 Russian KB Swings

STRENGTH:
Front Rack Step Up TEST
Build to a 5RM Single Leg Step Up (each side)
- rest 1 minute between legs -

WOD (T)
6 Rounds
10 KB Swings (70/53)
15 Sec ALL OUT BIKE

- rest 2 minutes after each round -


INTENT:
We are kicking off the week with a front rack step up test. Many of you guys and girls have
looking stronger and more comfortable in this movement. Some will be suggested to stay
with it a bit longer if the tests lean one way. We will have about 20 minutes to work upto
a 5RM step up for each leg. We want to be able to hit 33% of our squat to be balanced.
From here, those of us who hit or exceed these numbers will go into back squats next week.
Those who struggle will be suggested to keep at the step ups to get closer to that desired
percentage. The squat strength will remain, don't worry. The workout today packs a punch.
Six short, fast, intense rounds. The reps on the kb must be unbroken. Don't worry about a
score today. Just work hard every round. (rounds should be under a minute)
Today we are training strength, power, speed, stamina, coordination, balance and flexibility.

———

FITNESS
WARMUP:
2 Rounds
30 Sec Bike (70/60 RPM)
10 Groiners
10 Step Ups
20 Sec Double KB Front Rack Hold
10 Russian KB Swings


STRENGTH:
4 Supersets
A) 10 Double KB Front Rack Step Ups
B) 5 High Box Jumps


WOD
Every 4 Minutes for 4 Rounds
15/10 Calorie Bike (must be under a min)
10 Double Arm RKB Swings
4x10m Shuttle Sprint

———

Tuesday October 30, 2018

5:30am class will begin at 5:15am today

CROSSFIT
WARMUP:
10 Leg Swings (each way)
20 Groiners
10 Squat Thoracic Rotations
20 Sec Table Top Hold
10 Squat Press Outs

400m Run
2x10m High Knees
2x10m Butt Kicks
2x10m Side Shuffle (each)
400m Run

Empty Bar Clean Warmup (led by coach)
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Squat Cleans
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Squat Cleans

8 Minutes to Warmup Up the Clean before the WOD.


WOD (C) -
Open 18.2 & 18.2a
12 Minute Clock

1-2-3-4-5-6-7-8-9-10
DB Squats (50/35)
Bar Facing Burpees

In time remaining,
Find a 1RM Clean


INTENT:
It's a big compete day. If you wanted revenge on this workout we saw during the 2018
CrossFit Open, you got it now. We will spend the first 20-30 minutes heating up and warming
up (including the empty bar drills) before getting into the workout. We will pair up for the
workout for multiple reasons. (space, counting reps, changing weights, encouragement and
practice for the open.) The double db squats must be touching the shoulders. Chest and
thighs must be in contact with the floor at the bottom of the burpees. You will have 2 scores,
the time for 18.2 and the weight for 18.3. Today we are training strength, power, speed,
balance, agility, coordination and flexibility.


———

FITNESS
WARMUP:
10 Leg Swings (each way)
20 Groiners
10 Squat Thoracic Rotations
20 Sec Table Top Hold
10 Squat Press Outs

400m Run
2x10m High Knees
2x10m Butt Kicks
2x10m Side Shuffle (each)
400m Run

Empty Bar POWER Clean Warmup (led by coach)
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang POWER Cleans
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin POWER Cleans

WOD
400m Run
1-2-3-4-5-6-7-8-9-10
DB Squats
Bar Facing Burpees
400m Run

———

Wednesday October 31, 2018

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

Ski Intervals (@benchmark pace)
2x300m
1x400m

- rest 1 minute between sets -

Row Intervals (@benchmark pace)
2x300m
1x400m

- rest 1 minute between sets -

WOD (T) - (NOT FOR TIME)
4 Rounds
12 UB Romanian Deadlifts (30-40%)
MAX Banded Strict Pull-Ups
400m Recovery Run


*Modify the Pull-Ups to Ring Rows if needed
*Modify the distance on the run if needed


INTENT:
After Monday's step up test, yesterday's open workout and today's ski/row sprints...
The workout today is not for time. Our focus should be on quality reps and solid positioing.
Keep the RDL under control and with a double overhand hook grip. This will help transfer
strength to your cleans and snatches. The banded strict pull-ups is for everyone. We are
going for a max unbroken set each round with a faster up, slower down tempo. Treat the
400m run as a recovery. This means its about 2-3 minutes of being in motion and keep the
heart rate at a slighty elevated level. Today we are training strength, power, speed, balance,
coordination, stamina and accuracy.


———

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 November 1, 2018

CROSSFIT
WARMUP:
Accumulate 2 Minutes in a Handstand Hold
Accumulate 1 Minute in a Supinated Hang
Accumulate 1 Minute in a Pronated Hang

2 Sets
5 Beat Swings + 5 Knee Raises
5 Single Arm Hang Clean & Press (each)
10 Hollow Rocks + 10 Arch Rocks


STRENGTH: (from the rack)
5 Sets
2 Push Press + 2 Push Jerk

(all 5 sets at your ending weight last week)


WOD (T) -
21-15-9-15-21
Shoulder to Overhead (95/65)
Toes to Bar


RX+: 115/75
*You should be able to hit 21 unbroken s2oh fresh.



INTENT:
We continue to build our overhead stamina as we build strength and bank some volume.
The static hangs and holds will our overhead position open up and prep for the barbell in
our hands. For the strength, hit all 5 sets at the last weight you hit well last time. This means
is the 5th set last week was "I think I push pressed the second rep" or "Was that good?",
go with the weight from the set before. We are building strength and getting consistent with
the heavish weight. We will go up in weight next week. The workout will be challenging to
say the least. A few athletes will be challenged to go unbroken for both movements through
the entire workout. Most will need to be smart about breaking up those sets, especially the
toes to bar. Let's keep the kip alive. This meaning if you start with toes to bar and then half
way through the set you need to do singles, we want to adjust and stay on the bar with
knee raises when we can no longer maintain the toes to bar. Keep the kip and getting the
knees up and feet as high as possible will be better for you in the long run. Remembers
Dr. Jeremy's drill from last week using the pvc and kicking your feet down to drive home the
kick down needed that will carry you into the next rep. Today we are training strength,
stamina, balance, coordination, accuracy, flexibility and agility,

———

FITNESS
WARMUP:
Accumulate 2 Minutes in a Handstand Hold
Accumulate 1 Minute in a Supinated Hang
Accumulate 1 Minute in a Pronated Hang

2 Sets
1 Minute Bike
5 Beat Swings + 5 Knee Raises
10 Hollow Rocks + 10 Arch Rocks


Find a 5RM Single Arm High Pull (each)
Find a 5RM Single Arm Strict Press (each)

WOD
AMRAP 15
10 Calorie Bike
10 Toes to Bar
10 Single Arm Hang Clean & Jerk (5 each)
1 Rope Climb


———

Friday November 2, 2018

CROSSFIT
WARMUP:
25 Strokes on the Row (Legs ONLY)
25 Strokes on the Row (Legs + Arms)
10 PVC Pass Throughs
10 PVC Prone Pass Throughs
10 PVC Snatch Balance (5 Power, 5 Squat)
10 PVC OHS
30 Sec Empty Bar OHS Hold

Empty Bar Snatch Warmup (led by coach)
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Snatch + OHS
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Snatch + OHS

STRENGTH:
EMOM 12
Power Snatch + OHS
(You can increase every 2 minutes)


WOD (T)
2 Rounds
25 Calorie Row
15 Squat Snatches (95/65)



*Modify Squat Snatches to Power Snatches



INTENT:
We round out the weekdays with snatches, overhead squats and row. Do the warmup with
intent and with the purpose to prepare for the emom and workout rather than going through
motions and not paying attention. You should be antsy and ready to lift by the end of the
empty bar work. For the emom, you can build weight as you go. There is no specific number
or percentage suggested. Go off feel and if you are reading this, that means you prepare
for class so have an idea of the numbers you will use. You will stay with each weight at least
two rounds before adding. For the workout, those of us who are comfortable squat snatching
and cycling the barbell for them, that's the movement we will do. If you are not comfortable
with that movement or are unable to due to limitations, we will power snatch. The workout
has two rounds, so do empty the tank and burn out in the first round. Today we are training
strength, power, speed, balance, coordination, flexibility, stamina and endurance.

———

FITNESS
WARMUP:
25 Strokes on the Row (Legs ONLY)
25 Strokes on the Row (Legs + Arms)
10 PVC Pass Throughs
10 PVC Prone Pass Throughs
10 PVC Snatch Balance (5 Power, 5 Squat)
10 PVC OH LUNGES

Empty Bar Snatch Warmup (led by coach)
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Snatch + OHS
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Snatch + OHS

EMOM 10
Odd- 10 Overhead Lunges with a plate
Even- 30 Sec Empty Bar OHS Hold

AMRAP 10
10 Calorie Row
10 DB Snatches (50/35)
10 Lemon Squeezes

———

Saturday November 3, 2018

WARMUP:
Teams of 4+
Waterfall Style
4 Rounds (each)
150m Ski
10 RKB Swings
5 Burpees


2 Sets
20 Sec Standing Calf Raise Hold
30 Pogo Hops
2 Sandbag Cleans

WOD
EMOM 30
A- 30 Sec Bike (72/62 RPM)
B- 5 Sandbag Cleans
C- 10 Ball Slams
D- 40 Double Unders
E- Rest

———

Sunday November 4, 2018

WARMUP:
3 Rounds
(Advance the Progression as you are able to)
L1
30 Sec Handstand Hold
10 Lateral Box Step Ups (each side)
15 Single Arm High Pulls (each)
10 Beat Swings
200m Jog

L2
20 Sec Tuck Hold + 20 Sec Headstand Hold
14 Pistols off a box (7 each side)
10 Kipping Pull-Ups (use band if needed to get the feel for it)
200m Jog

L3
5 Strict HSPU
5 Kipping HSPU
10 Pistols
10 Butterfly Pull-Ups
200m Jog


WOD (T)
"RUNAWAY MARY"
AMRAP 22
5 HSPU
10 Pistols
15 Pull-Ups
200m Run