Programming for November 12th through November 18, 2018

 October 2018 Athlete of the Month - Matt Amato

October 2018 Athlete of the Month - Matt Amato



Congratulations to Matt Amato for being our October Athlete of the Month.
Check out his Q&A HERE

Friday Night Lights is this week! Stay tuned for the workouts. They will be posted soon.

The Reebok hoodies are in to pick up if you pre-ordered them.
All the other apparel should arrive by mid-week. We will announce when they’re in.

Thanksgiving Weekend Schedule
Wednesday November 21 - 7pm & 8pm classes are canceled
Thursday November 22 - 9am (Thanksgiving Deck of Cards WOD)
Friday November 23 - 8:30am, 9:45am, 11am
Saturday & Sunday - Normal Schedule

We are looking to lock in a date for our annual Holiday Party. We will announce it very soon.

———

Monday November 12, 2018

CROSSFIT
WARMUP:
10 Sciatic Nerve Floss (each)
10 Alt Bent over T Spine Rotations with Hip Hinge
30 Sec Double KB Front Rack Hold
30 Sec Active Squat Hold
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
15 Push-Ups
200m Run


STRENGTH:
BACK SQUATS
5x5 (the goal is to end 5lb heavier than last week)

Superset with: 5 Bulgarian Split Squat each side (no weight)

***Some of us will Step Up in place of squatting***

WOD (T) -
3 Rounds
AMRAP 3
200m Run
14 Double KB Front Rack Lunges (2x53/35)
Max Push-Ups

- rest 3 Minutes -



INTENT:
Last week had some fun but TOUGH workouts in them. You were challenged in those wods
on multiple levels. We start off our week with squats or step ups. You know who you are
if step ups are more beneficial right now. For both the back squats and step ups, we want to
keep challenging ourselves to lift more. This linear progression will do just that. Add a little more
each week. We are supersetting with unweighted split squats. You'll feel these for sure.
The workout is 3 min on 3 min off, so you can pair up and share equipment. The run will get you
breathing a little heavy. The lunges should be unbroken, so choose that weight wisely. Then,
max push-ups in the time remainining. We want QUALITY push-ups. Gaining the strength in
push-ups is the bedrock for strong & efficient burpees. Worm push-ups lead to worm burpees.
We want to be expolosive in this movement. Modify to a bar on j-cups if needed. Today we are
training strength, power, speed, balance, coordination, agility, stamina and recovery.

———

FITNESS
WARMUP:
10 Sciatic Nerve Floss (each)
10 Alt Bent over T Spine Rotations with Hip Hinge
10 Samson Lunges
30 Sec Active Squat Hold
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10 Push-Ups
200m Run

STRENGTH:
5x5 Back Squat

WOD
AMRAP 14
10 Push-Ups
10 RKB Swings
10 Goblet Lunges
200m Run

———

Tuesday November 13, 2018

CROSSFIT
WARMUP:
250m Ski @ benchmark pace
250m Row @ benchmark pace
10 PVC Pass Throughs
10 PVC Snatch Balance
30 Sec OHS Hold (empty bar)

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:
15 Minutes
Find a 1RM Snatch
(If you cannot squat, try to OHS after you Power Snatch)

**Weightlifting Members**
Either do you snatch percentages for the week
or stay around 80-85% for some solid singles.

WOD (T) -
1-2-3-4-5-6-7-8-9-10
Hang Power Snatch (95/65)
Box Jumps (24/20)




INTENT:
Coming off a couple weeks of practicing getting under the barbell more for our snatches, we
are working upto a 1RM snatch today. Those of you in weightlifting class will not be finding a
1RM. Since you have your own separate program, either use this day a weightlifting only day
during open gym or 7pm, or follow the suggested percentages. For everyone else, let's get
aggressive on our lifts and go into each one with confidence. You have been hitting SOLID
lifts for the past few weeks. Keep it going today and maybe ring the PR bell. The workout is
a rep scheme noone enjoys seeing. However, this is mental training anytime you need to
climb the ladder. It Is a fast paced leg burner. The box jumps will completely interfere with
the following set of hang power snatches. Acknowledge to burn and still use those legs to jump
and drive the bar up. Today we are training strength, power, speed, stamina, flexibility, balance,
coordination and agility.

———

FITNESS
WARMUP:
2 Minute Bike
1 Minute Ski
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
10 Box Step Ups + 5 Box Jumps


EMOM 12
Odd- 12 DB Snatches
Even- 20 Sec PVC OHS Hold


WOD
10-9-8-7-6-5-4-3-2-1
Burpees
Box Jumps

———

Wednesday November 14, 2018

CROSSFIT
WARMUP:
2 Sets
2 Laps Single Arm Farmer Carrry (each)
20 Sec Top of the Ring Support
20 Sec Bottom of the Ring Support
10 Ring Dips
6 Single Arm KBS w/ Pull (each)
10 Beat Swings or Ring Swings
20 Lateral Band Step Overs
10 Pause Wall Balls


WOD (T)
3 Rounds
25 Wall Balls (20/14)
25 Pull-Ups

RX+ Option:
3 Rounds
25 Wall Balls (20/14)
10 Ring Muscle Ups


Core Finisher:
3 Rounds
15 Hollow Rocks
15 V-Ups
15 Side Plank Hip Raises (each)
15 Sec L-Sit


INTENT:
Because of the program you already hit this week and what is coming up tomorrow and Friday,
we have no specific skill or strength portion in the program today. The warmup is a little lengthy
and will get you prepared to attack the workout. For the workout, we have two options. For those
of you who have ring muscle ups, you get the opportunity to do them in today's workout in the
RX+ options. Both options for today are challenging. How many of you can remain unbroken
on all three wall ball sets? Will anyone go unbroken in the entire workout? If you have the
capability, the only thing in the way of you doing it is you. Get you mindset focused on your
task at hand and commit to your sets. Once you finish the workout, don't sleep on the core work.
Try to complete an entire round without resting. This will be sure to give you that burning ab
sensation. Today we are training coordination, balance, accuracy, power, strength stamina
and mindset.

———

FITNESS
WARMUP:
2 Sets
2 Laps Single Arm Farmer Carrry (each)
20 Sec Top of the Ring Support
20 Sec Bottom of the Ring Support
10 Ring Dips or Push-Ups
6 Single Arm KBS w/ Pull (each)
10 Beat Swings or Ring Swings
20 Lateral Band Step Overs
10 Pause Wall Balls


WOD
3 Rounds
20 Wall Balls
20 Pull-Ups
20 V-Ups or Lemon Squeezes

———

Thursday November 15, 2018

CROSSFIT
WARMUP:
1 Minute Ski
1 Minute Bike
1 Minute Row
30 Sec Handstand Hold
30 Sec Kneeling Heel to Butt (Sit on your heels)
50 Pogo Hops

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 10
3 Strict + 3 Kipping HSPU

WOD (T)
20/15 Calorie Ski
100 Double Unders
20/15 Calorie Bike
100 Double Unders
20/15 Calorie Row
100 Double Unders


INTENT:
This is the second day in a row the barbell are taken out of your hands. It's a good break from
them. Last week, you saw the barbell every single day. We are spending time today on our
handstand push-up skill. You will be working on your positions, holding them and learning to
control them. You will be sure to feel the corework from yesterday during this. HSPUs involve
shoulder strength but you need a lot of core strength and control to perform this movement
efficiently and for volume. Keep that in mind when you say "why can't I?" The workout today is
completely conditioning. Those of you who enjoy "engine" workouts, this one is served on a
silver platter. Those of you who hate "engine" workouts, this is 100% an opportunity to get
uncomfortable and attack a weakness of yours. Today we are training strength, power, stamina,
endurance, flexibility, speed, balance 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.

———

Friday November 16, 2018

CROSSFIT
WARMUP:
2 Minute Bike (70/60 RPM)
10 Sciatic Nerve Floss
10 Staggered Stance Good Mornings (each)
5 Beat Swings + 5 Knee Raises
10 Single Arm C&J (each)
5 Knee Raises +5 Toes to Bar


Empty Bar C&J Warmup (led by coach)
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Clean + Split Jerk
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Clean + Split Jerk

Every 2 minutes for 6 Sets
3 Clean & Jerks @70%


WOD (T)
35 Calorie Bike (3 minute max)
Then,
3 Rounds
10 Deadlifts (60-65%)
10 Toes to Bar


INTENT:
The barbell is back in our hands for the morning classes. There are no evening classes today.
Friday Night Lights will begin at 6pm. The workouts will be posted below.
Our clean and jerk strength is very similar to last weeks squat clean strength. This week you
will have the same time frame and perform 3 squat clean and jerks in the 2 minute window.
This will be plenty of time. By the time you get to your third rep each set, the weight will feel
more like 85-90%. We will keep the barbell out for the the workout. The workout is pretty
straight forward. The bike starts the wod and then the three rounds or heavier deadlifts and
toes to bar. We have had much more volume for toes to bar in the last two weeks. 30 reps will
feel like nothing compared to 81 a couple weeks ago. This will be a fun one.
Today we are training strength, power, endurance, stamina, coordination, balance and accuracy.

———

FITNESS
WARMUP:
2 Minute Bike (70/60)
10 Sciatic Nerve Floss
10 Staggered Stance Good Mornings (each)
5 Beat Swings + 5 Knee Raises
30 Sec Bike (70/60 RPM)
4x10m Shuttle Run (half speed)


3 Sets
20 Sec All OUT Bike Sprint
3x10m Shuttle Sprint
4 Ball Slams

- rest 2 minutes after each round -

WOD
35 Calorie Bike (3 min max)
Then,
3 Rounds
10 BB Deadlifts
10 Toes to Bar

———

FRIDAY NIGHT LIGHTS
(5pm and 6pm classes are canceled)
6pm Start


Event 1

“Individual Sprint”
For Time:
20/15 Calorie Ski
20 DB Thrusters
20/15 Calorie Row
20 Burpees

Event 2

Partner WOD
“I Go You Go” 5 Rounds each
10/7 Calorie Bike
6 Hang Power Cleans (135/95)
2 Rope Climbs

Event 3

3 Person Team Relay
AMRAP 15
5 Devil’s Press
10m DB Bear Crawl
10m DB Lunge


———

Saturday November 17, 2018

WARMUP:
400m Heels Down Row
10 Sciatic Nerve Floss (each)
20 Downward Dog Alt Toe Touches
10 Box Step Ups
2 Wall Walks w/ 2 sec pause at the top
60 Sec Double DB Farmer Hold
400m Heels Down Row


WOD (T)
AMRAP 20
4 Wall Walks
14 DB/KB Step Ups
400m Row (option to run)


———

Sunday November 18, 2018

WARMUP:
5 Minute Clock
Non Stop Empty Bar Movement
(Do 5+ reps before switching to another movement)

2 Sets
10 Band Aparts
10 Push-Ups

2 Sets
20 DB Bench Press
10 Bent Over Reverse Fly


TEAM WOD
Teams of 3 or more
Waterfall Style for 6 Rounds each
200m Ski
4 Sandbag Cleans
2 Rope Climbs