Programming for November 5th through November 11, 2018

 Athletes: Tom Barrett & Diana Grillo Photo: @supercleary

Athletes: Tom Barrett & Diana Grillo
Photo: @supercleary

The Reebok hoodies will be in and available to pick up on Tuesday for those who pre-ordered.
The rest of the apparel will most likely be in next week.

Friday Night Lights is November 16th @6pm
Afternoon classes will be canceled. Stay tuned for the workouts in the next week.

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 5, 2018

CROSSFIT
WARMUP:
2 Minute Bike (60/50)
1 Minute Squat Hold
10 Double DB Hang Snatch
10 Double DB Front Rack Lunges
10 Squat Thoracic Rotations
10 Beat Swings (TTB Focus)


STRENGTH:
BACK SQUATS
5x5 (increasing weight but not a max)

WOD (T) - 14 Min Cap
30 Devil's Press
40 Front Rack Lunges (115/75)
50 Toes to Bar


*Modify Devil's Press to:
A) 15 Burpees + 15 Double KB/DB Hang Snatch
B) 30 DB Burpee Deadlifts
C) 30 Burpees


INTENT:
We are getting into back squats with a 5x5 linear progression. If you want a percentage to
start with, go around 60% of what you know your back squat was at. From here, you can add
each set. We are not building to a 5rm, so be smart. Some of you will be sticking with the
step ups for strength as you have found imbalances or general weakness in the unilateral
strength. The workout today is a bit spicy. The devil's press is a pretty complex and demanding
movement. If you have back issues, this is not a movement you should be doing. You want to
be able to finish the devils press under 4 minutes. This means modfiy the weight and/or
movement as needed. The lunges can be done in 10s but keep the rest short. Then we have a
big set of toes to bar. We had high volume toes to bar last week. This week is less reps but a
much larger set. Be smart how you approach this. Today we are training strength, power,
stamina, coordination, balance, agility, flexibility and accuracy.

———

FITNESS
WARMUP:
2 Minute Bike (60-65/50-55)
1 Minute Squat Hold
10 Double DB Hang Snatch
10 Double DB Front Rack Lunges
10 Squat Thoracic Rotations
10 Beat Swings (TTB Focus)


STRENGTH:
BACK SQUATS
5x5 (increasing weight but not a max)

WOD
3 Rounds
10 Burpees
15 Toes to Bar
20 Goblet Lunges

———

Tuesday November 6, 2018

CROSSFIT
WARMUP:
2 Sets
20 Sec Bike (75+/65+ RPM))
20 Sec Kneeling Butt to Heel (Seated Hold)
40 Pogo Hops
10 Sciatic Nerve Floss (each)
10 Pause Air Squats
10 Tuck Jumps


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

Every 2 minutes for 6 Sets
4 Squat Cleans @70%


WOD (T) -
3 Rounds
20 Sec Bike (80/70 RPM)
100 Double Unders
10 Hang Power Cleans (135/95)
- rest 3 minutes after each round -







INTENT:
Last week, we found a 1RM clean at the end of a workout. That was a way to see how we've
been able to use the strength we have built through technique even while fatigued. If you did
not hit you numbers or if you didn't get the chance to lift due to the time cap, use your power
clean percentage to start. We can adjust as needed. For the workout, you will notice large sets
of double unders. This is intential. I want everyone to get used to seeing big sets with the rope.
The volume of double unders in last year's open caught us off guard and we want to fill that
gap. The intent of the workout is to go into the double unders with your heart rate up a little and
then try to maintain control as you wrok through your set of 100. Once you complete the set,
deadlift the bar and move through 10 unbroken hang power cleans. These must be unbroken.
Earn the 3 minutes of rest after each round. Today we are training strength, power, speed,
stamina, coordination, flexibility, accuracy and balance.

———

FITNESS
WARMUP:
1 Minute Bike
30 Sec Kneeling Butt to Heel (Seated Hold)
40 Pogo Hops
10 Pause Wall Balls

2 Sets
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10 Push-Ups (or max unbroken if you have more than 10)

Every 2 Minutes for 5 Rounds
10 Bench Press w/ a plate
10 Ground to Overhead w/ the same plate


WOD
4 Rounds
15/10 Calorie Bike
20 Med Ball Cleans
40 Double Unders

———

Wednesday November 7, 2018

CROSSFIT
WARMUP:
800m Run
10 Right Arm Push Press
50m Right Arm Overhead Carry
10 Left Arm Push Press
50m Left Arm Overhead Carry
20 Alternating Single Arm RKB Swings
1 Minute Sorensen Hold
20 Lemon Squeezes



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

(ending 5-10lbs heavier than last week)


WOD (T)
AMRAP 12
Ascending Ladder by 3s
3-6-9-12-15-18-21-etc...
RKB Swings (70/53)
HSPU
Sit-Ups


INTENT:
We are continuing to build our upper body strength as well as control with the barbell overhead.
The strength lifts will and should be limited by your push press. I want you to watch and see
when other lift and feel when you lift to notice the difference in the two movements. We want to
be ending a little heavier than last week. Today's workout is almost identical to the wod from
8/17/18. The only change is that we are doing Russian swings this time around, simply to save
the shoulders a bit as you will use them for ohs tomorrow. Each the hspu to manageable sets
and modify to z-press. Today we are training strength, power, stamina, balance, coordination
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 8, 2018

CROSSFIT
WARMUP:
50 Plate Taps
200m Run
2 Rounds
10m Samson Lunge
10m Running Skips
10m Duck Walk
10m Running Skips
10 Downward Dog Alt Toe Touches
10 Leg Swings (each way)
Then,
200m Run


3 Rounds (Quality Reps w/ empty bar)
10 Bicep Curls
10 Upright Row
10 OHS


WOD (T)
4 Rounds
200m Run
15 C2B Pull-Ups
15 OHS (95/65)


FINSHER:
3 Sets
30 Second Hollow Body Hold
30 Side Plank (each side)



INTENT:
The warmup will get the blood pumping and legs ready to run. We have 3 rounds for quality
with an empty barbell. This may get tough for you. The bicep curls have a purpose. These
are getting your muscles ready for pull-ups. Biceps and lats are the primary muscles used
when performing pull-ups. The upright row gets spicy and these too are prepping for pulls.
Then we are focusing on control and tempo with the empty bar overhead squats. If the empty
bar isn't easy during these sets, adding weight forthe workout is not wise. We will either stay
with the empty bar or do overhead lunges. Don't sleep on the core finisher. Those holds after
the workout will be challenging. Today we are training strength, power, endurance, stamina,
flexibility, balance, accuracy and coordination.

———

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 9, 2018

CROSSFIT
WARMUP:
2 Sets
250m Ski @ benchmark pace
250m Row @ benchmark pace
10 PVC Pass Throughs
10 PVC Snatch Balance
30 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 10
Snatch (squat if you are able to)
(Use the last weight you hit in last week's emom)


WOD (T)
500m Ski
50 DB Snatches
50 Box Jumps
500m Row

INTENT:
Rounding out the week of challenging workouts, we use our benchmark pace of both the row
and ski in the warmup. This will allow us to have focus from the very start of our movement
rather than "going through the motions" as some may begin class with. The empty bar snatch
drills will be a great way to loosen up the shoulders after yesterday's workout. If you are
feeling too sore to do the entire emom at the finishing weight from last week, stay lighter
and focus on hitting solid reps. The workout will start in waves as we are begining on the
skiergs. It is chipper style. We will begin on the south side of the gym with the ski and work
our way to the north side chipping through the db snatches, box jumps and row. Today, we are
training strength, power, speed, balance, coordination, accuracy, stamina, endurance, and
agility.

———

FITNESS
WARMUP:
Teams of 2 or 3
2K Row
2K Ski
(Must Switch every 200m)

EMOM 10
Odd- 4 Burpees + 4x10m Shuttle Run
Even- 10 Lateral Box Step Ups (5 Each)


WOD
60 Calorie Row
50 DB Snatches (50/35)
40 Box Jumps (24/20)
30 Ball Slams

———

Saturday November 10, 2018

WARMUP:
2 Sets
30 Sec Bike (72/62 RPM)
1 Minute Row (Focus Legs then Arms)
5 Single Arm C&J (each)
5 Single Arm Thrusters (each)
10 Hollow Rocks
10 V-Ups
10 Side Plank HIp Raises (each)


TEAMS OF 3
4 Rounds (each) Relay Style
10/7 Calorie Bike
10 Hang Power Cleans (115/75)

4 Rounds (each) Relay Style
15/10 Calorie Row
15 Wall Balls (20/14)

Then, 100 Sit-Ups (each)

———

Sunday November 11, 2018

WARMUP:
20 Downward Dog Alt Toe Touches
10m High Knees
10m Butt Kicks
10m Side Shuffle each way
400m Run

2 Sets
10 Single Arm High Pulls (each)
10 Single Arm Thrusters (5 each)
10 PVC Good Mornings


PARTNER HERO WOD
"RAGUSO"

Buy in:
106 Deadlifts (135/95)

7 Rounds
3 Rope Climbs
15 Thrusters
18 KB Swings (53/35)

Cash out:
400m Partner Run (45/25)

Master Sergeant FDNY Lieutenant Christopher Raguso, 39 years old of Commack, NY, died on March 15, 2018 when an HH-60 Pave Hawk helicopter crashed in western Iraq. He was on his sixth and final deployment. Raguso was assigned to the 101st Rescue Squadron, 106th Rescue Wing, New York National Guard. Raguso was nicknamed “Goose” and spent 11 of his 13 years with the FDNY at Engine 249/Ladder 113 in Flatbush and two at Battalion 50 in Queens after he was promoted to lieutenant in 2016. He is survived by his wife Carmela and 2 daughters Eva and Mila.

Read more about this amazing husband, father, civilian, american in this article from back in May.
https://nypost.com/2018/05/27/long-island-widow-remembers-hero-husband-killed-in-iraq-for-memorial-day/