Programming for November 19th through November 25, 2018

 Athlete: Michelle Jantzen Photo: @supercleary

Athlete: Michelle Jantzen
Photo: @supercleary

THANKSGIVING WEEK!!!
Here is the adjusted schedule for the end of this week:

WEDNESDAY
6PM - Fitness Members Welcome
7PM - Canceled
8PM - Canceled

THURSDAY
9AM ONLY

FRIDAY (only 3 classes)
8:30AM
9:45AM
11:00AM

THE HOLIDAY PARTY IS SET FOR DECEMBER 14th at THE JETTY (8pm-11pm)
We will have a sign up sheet and collect money starting this week.

The final class for the Running Program is this Sunday at 11AM.
The fourth class for the Weightlifting Program will meet this Sunday at 11AM and 1PM as well

Friday Night Lights was fun. 30+ members tackled some tough workouts

MEMBER SPOTLIGHTS
Please see our Instagram and Facebook pages to check out the many members who competed this weekend in:
Spartan Race - (Johanna, Shannan, Nick S, Erika, Geri, Corrine, Michelle K,
Metcon Mash-Ups Team Comp - 2nd Place (Marco, Hyland, Jenna)
Turkey Trot 10k - (Joni, Chris G, Steph S, Murdy, Alicia)
Swimming - (Angela V)
1st 100m Backstroke, 2nd 50m Butterfly, 3rd 100m Individual Medley, 1st 4-Person Relay

———

Monday November 19, 2018

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike (72/62 RPM)
10 Groiners
30 Sec Active Squat Hold
10 Plank to Downward Dog Alt Toe Touches
10 Single Arm Thrusters (5 each)
10 Single Arm High Pulls (each)


STRENGTH:
BACK SQUATS
5x5 (the goal this week is to keep all 5 sets "heavier")

Superset with: 5 Bulgarian Split Squat each side

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

WOD (T) -
"Fran"
21-15-9
Thrusters (95/65)
Pull-Ups





INTENT:
Thanksgiving week!! The months are flying by. As you will notice in the program, we are running
less and less. I will find spots to add running in when it is not too cold and when the ground looks
to be dry. We are building the back squats from last week. If you are doing step ups, that can be
done from the back or front rack. This is the 3rd week we are doing 5x5 and the second week
of supersets with bulgarian split squats. Do the first set without weight and if you are comfortable enough to hold db or kb, you have that option. Then, we have everyone's "favorite" girl wod. Fran is a classic couplet and many of you are more than capable of PRing simply by the work you've put in day after day. Scale the weight as needed and the pull-ups to a banded strict with the ability to do 7+ in a row consistently or ring rows and keep the positioning. Today we are
training strength, power, speed, stamina, accuracy, coordination, balance and flexibility.


———

FITNESS
WARMUP:
30 Sec Bike (72/62 RPM)
10 Groiners
30 Sec Active Squat Hold
10 Plank to Downward Dog Alt Toe Touches
10 Single Arm Thrusters (5 each)
10 Single Arm High Pulls (each)


STRENGTH:
BACK SQUATS
5x5 (the goal this week is to keep all 5 sets "heavier")

WOD
AMRAP 7
Ascending by 3's
Thrusters (95/65)
Pull-Ups

———

Tuesday November 20, 2018

CROSSFIT
WARMUP:
1 Minute Ski
10 PVC Pass Throughs
10 PVC Snatch Balance
10 BB Upright Row
45 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:
Every 30 Seconds for 7 Minutes
1 Snatch @75% (squat if you can)

WOD (T) -
"Annie's Step-Sister"
10-20-30-40-50
Double Unders
Sit-Ups

[Each time you trip, perform 6 Lunges]


INTENT:
Second "girl" is consecutive days. This time we are putting a twist to "Annie"
after hitting the snatches in the strength, which you are working on staying super consistent
at 75%. We want every single rep to be crisp and clean. The workout is ascending annie with
6 lunges every time you break or trip on the rope. If you are working on double unders and
do a mix, but struggle, you will do 12 lunges after each set. Those doing single unders will double
the reps. Today we are training strength, balance, coordination, flexibility, stamina, endurance,
accuracy, power and speed.


———

FITNESS
WARMUP:
1 Minute Ski
30 Sec Butt to heel hold (sit on your heels)
10 PVC Pass Throughs
10 PVC OHS
30 Pogo Hops
10 Bottom Half Burpees

Every 2 Minutes for 10 Minutes
12 DB Snatches
6 Lateral Burpees over the DB


WOD
"Annie"
50-40-30-20-10
Double Unders
Sit-Ups

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Wednesday November 21, 2018

CROSSFIT
WARMUP:
2 Sets
10m Walking KB DL
10 Sciatic Nerve Floss
20 Sec Top of the Ring Support
20 Sec Bottom of the Ring Dip Hold
10 Dips
10 Hollow Rocks
10 V-Ups


NOT FOR TIME
3 Rounds
15 Romanian Deadlifts (25%)
20 Zombie Sit-Ups


WOD (T) -
EMOM 20
A- 40 Sec Bike (77/66 RPM)
B- 10 Ball Slams
C- 40 Sec Sandbag Bear Hug
D- 10 Ring Dips
E- REST


INTENT:
Today through the weekend will not be anything super heavier from the floor and you will be
challenged in other areas. Today you have a not for time piece with controled romanian deadlifts
paired with zombie sit-ups. Your midline will be challenged here. We are building a strong
midline so our olympic lifts will continue to improve. The emom is grunt work with a bit of
strength thrown in there. This is a great opportunity to work on dips for those who struggle.
If you have ring muscle ups, use the high rings and do a muscle up into the first dip.
Scaling up this way is always an option. Today we are training strength, power, stamina,
coordination and balance.

———

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.

FITNESS MEMBERS CAN TAKE THE 6PM CLASS TODAY.

———

Thursday November 22, 2018

9AM CLASS ONLY

WARMUP:
400m Run
100 Plate Taps
30 Sec Squat Hold
10 Bottom Half Burpees
10 Pause Air Squats
400m Run

WOD
DECK OF CARDS

♣ Goblet Squats
♦ KB Swings
♥ V-Ups or Lemon Squeezes
♠ Burpees



INTENT:
HAVE FUN!!
HAPPY THANKSGIVING

Each card represents the number of reps for the movements.
Face cards are 10 and Aces are 11 reps.

———

Friday November 23, 2018

8:30AM
9:45AM
11:00AM

WARMUP:
3 Rounds (not for time)
10 Calorie Row
10 Calorie Ski
10 Calorie Bike
1 Minute of Single Unders


EMOM 10
Odd: 10 RKB Swings (70/53)
Even: 5-10 Strict Chin Ups



WOD (T)
Every 3 Minutes for 6 Rounds
15/10 Calorie Row
10 DB Snatches


INTENT:
Since the holidays tend to shift our sleep and diet a bit, I wanted to keep the workouts
simpler and keep you guys and girls moving yet still focused. The warmup today should get you
sweating and prepped for the rest of the day. The single unders will be a challenge to go
unbroken for a minute straight. The emom will get the legs and hips ready for the interval wod
ahead. The strict chin-ups is an opportunity to get some strength work in for pulling. Chin-ups
are a great strength builder for rope climbs as well. The workout is simple but we ask you to
work hard. The 15/10 calories should be done in under a minute. Then the 10 db snatches
should be done in about 30 sec unbroken. Choose a weight you can remain unbroken.
Today we are training strength, power, speed, stamina, coordination, balance, accuracy,
agility and flexibility.

———

Saturday November 24, 2018

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

2 Sets
20 Sec Top of the Push-Up Hold
30 Sec Rest
20 Sec Bottom of the Push-Up Hold
30 Sec Rest

2 Sets (go heavier than last week)
20 DB Bench Press
10 Bent Over Reverse Fly


PARTNER WOD
42-30-18
Hang Power Cleans (135/95)
Push-Ups (1 sec pause at the top of each rep)

———

Sunday November 25, 2018

WARMUP:
Teams of 3+ Relay for 3 Rounds each
10/7 Calorie Bike
10m Bear Crawl
10m Lunge


2 Sets
15 Single Arm High Pulls (each)
10 Box Step Ups
10 Beat Swings
10 Pause Wall Balls


WOD
3 Rounds
1 Minute Max Wall Balls (20/14)
1 Minute Max Sit-Ups
1 Minute Max Box Jumps w/ step down (24/30)
1 Minute Max Pull-Ups
1 Minute REST