Programming for December 3rd through December 9, 2018

 Athlete: Brad Wofsy Photo: @supercleary

Athlete: Brad Wofsy
Photo: @supercleary

The Annual Holiday Party is Friday December 14th from 8pm-11pm at The Jetty.
We are less than two weeks away. If you have not already done so, sign up at the front desk.
$55 cash is due by Monday December 10th. We will have the entire bar to ourselves for the three hours. There will be open bar, buffet style dinner, dessert and you’re more than welcome to bring your dance moves.

Our Christmas and New Years Schedule is:
December 24 - 8:30am, 9:45am, 11:00am
December 25 - CLOSED
December 26 - 8:30am, 9:45am, 11:00am
December 31 - 8:30am, 9:45am, 11:00am
January 1 - 9:00am New Years Day Team Marathon Row

OPEN GYM POLICY
Please continue to respect the hours of open gym and class times.
If you are using the open gym hours that lead right up to a class, please have your equipment cleaned up before that next class time. The open gym hours are set and unfortunately we don’t have more gym space to allow for open gym during class. Thank you.


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Monday December 3, 2018

CROSSFIT
WARMUP:
2 Sets
45 Sec Bike (70/60 RPM)
10 Groiners
10 Squat Jumps
10 Kossaks

STRENGTH: Back Squats
5x5 (increasing 5-10lbs each set)

*Start at 65-70%

Superset:
5 Bulgarian Split Squats


WOD (T) -
AMRAP 3
35 RKB Swings (70/53)
MAX Double Unders in time remaining
- rest 5 minutes -

35 RKB Swings (70/53)
MAX Double Unders in time remaining


*You will pair up with someone and count each other's reps.



INTENT:
Last week had a few workouts that caught people off guard or were "sneaky." This week kicks off
with a very specific goal today's workout. integrity. The back squats will be heavier than last week
as last week was a deload. Increase each set either 5 or 10 lbs. We are not looking to build as
heavy as possible but rather hit heavier sets of 5. The workout is designed so that we pair up and
"judge" each other like we do each year for the Open. Both the athlete and judge will count the
double unders each time. This is one of the toughest and most annoying things to count. Both
counting will help us as judges stay fresh for when we need to for the Open and the athlete to stay honest with their reps at all times. The kb swings should be unbroken! Today we are training
strength, speed, endurance, stamina, balance, coordination, accuracy and flexibility.

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FITNESS
WARMUP:
2 Sets
1 Minute of Single Unders
10 Groiners
10 Single Arm Thrusters
1 Minute Bike

STRENGTH: Back Squats
5x5 (increasing 5-10lbs each set)


WOD
200 Single Unders
Then,
5 Rounds
10 Double KB Thrusters
10 Burpees


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Tuesday December 4, 2018

CROSSFIT
WARMUP:
1 Minute Bike
1 Minute Row
10 PVC Pass Throughs
10 PVC Snatch Balance
10 Bottom Half Burpees
30 Sec OHS Hold (empty bar)
10 Snatch Pull Unders (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:
EMOM 8
2 Snatch @80% (squat if you can)


WOD (T) - 15 Minute Clock
For Time:
30 Devil's Press
30 Burpee Box Overs (24/20)

In time remaining,
Get on a bike or rower and move at a sustainable pace


INTENT:
The snatches today are the same format and 5% heavier than last week. You all did a great job
last week and continue to improve. I hope you see and feel the progress. The workout is a simple
read, and that's the only simple part about it. 30 devil's press will be a tall order for some. We can
modify this as we did last time we programmed this movement. Burpees, DB Burpee to DL, and
15 burpees + 15 hang double db snatch are all options. Then, as if you aren't gassed enough,
you have 30 burpee box overs. You will be getting a total body workout here. Once you're done
and check the clock, find a bike or rower and move at a sustainable pace for the remainder of the
15 minute clock. Expect to be hungry after doing this workout. Today we are training strength,
power, speed, balance, coordination, accuracy, flexibility, stamina, endurance and agility.

———

FITNESS
WARMUP:
2 Minute Heels Down Row
10 PVC Pass Throughs
10 PVC OHS
10 Beat Swings + 5 Knee Raises

Empty Bar Snatch Drills (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


WOD
40 Calorie Row
40 DB Snatches
40 Calorie Row
40 Toes to Bar

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Wednesday December 5, 2018

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

WARMUP:
10 Rounds of Tabata
Alternate:
Sit-Ups
Ring Rows

2 Sets
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
5 Push-Ups
- rest 1 minute-


WOD (T) - 40 minute Cap
Teams of 3-5

200/150 Calorie Bike
20 Rope Climbs
200 Push-Ups
20 Sandbag Cleans
200/150 Calorie Ski

INTENT:
After yesterday, you get a team style workout today. The 5:30am class will begin earlier at 5:15am. The first 200 calories should get you warm. For the rest of classes, we are essentially prepping the movements in the workout. All the reps are shared between the teammates. If you want to keep it to teams of 3 and the class is large, some teams can do the workout in reverse order so noone is waiting for equipment. This should be a fun day. Today we are training strength, power, speed, stamina, coordination and balance.

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FITNESS
WARMUP:
1 Minute Bike
1 Minute Ski
10 Single Arm Ring Rows (each)
10 Single Arm High Pulls (each)
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10 Push-Ups

10 Minute Clock
Teams of 3-5 Waterfall Style
200m Ski
1 Rope Climb

Every 3 Minutes for 5 Rounds
20 Seconds Max Effort Assault Bike
15 Russian KB Swings
10 Push-Ups

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Thursday December 6, 2018

CROSSFIT
WARMUP:
10 Single Arm High Pulls (each)
3 Minutes Heels Down Row (Focus on the graph)
10 Sciatic Nerve Floss
10 Staggered Stance Good Mornings (each)
3 Laps Single Arm Farmer Carry (each)
10 Single Arm High Pulls (each)


STRENGTH: Deadlifts
4x10 (unbroken with hook grip)
**All sets at about 60%**

- 2 minute walk or bike recovery between sets-

WOD
4 Rounds
5 Squat Cleans (60-65%)
MAX Strict Pull-Ups
- rest 2 minutes -

*If using a band for the pull-ups, make it challenging*


INTENT:
We are going to be phasing out the focus of olympic lifting and adding some other strength building components into the program such as deadlifts and strict pull-ups like you see in today's program. We will still have the oly lifts in the program in workouts or strengths but it will not be a centered focus. We are starting a deadlift cycle for sets of 10. We will do this every 10-12 days for about 80 days. That will bring us two weeks out from the Open. The plan is to have the deadlift and mid-line strong for heavier weights as we are asked to move them for some higher volume. In the workout today, we are hitting consistent squat cleans, getting some fatigue and then attempting a set of max strict pull-ups each round. Building this strict strength will be so beneficial for every single member in the gym. Today we are training strength, power, speed, stamina and flexibility.


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FITNESS
WARMUP:
10 Single Arm High Pulls (each)
10 Sciatic Nerve Floss
10 Staggered Stance Good Mornings (each)
3 Laps Single Arm Farmer Carry (each)
Accumulate 1 Minute at the Top of the Ring Support
Accumulate 1 Minute at the Bottom of the Dip

3 Sets
Max Rep Strict Pull-Ups
Max Rep Strict Dips
15 V-Ups

*If you total 10 Reps unassisted, continue with weighted

4 Rounds
10 Deadlifts
8 Hang Power Cleans
6 Front Squats

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Friday December 7, 2018

CROSSFIT
WARMUP:
2x10m High Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
2x10m Side Shuffle (each)
2x10m Running Skips
6x10m Shuttle Run (half speed)
25 Strokes on the Rower
10 Single Arm C&J (each)


EMOM 10
Odd: 8x10m Shuttle Sprint
Even: 10 DB Push Press w/ 2 Sec pause at the top


WOD (T)
50/40 Calorie Row
50 Single Arm DB Hang Clean & Jerk (50/35)
50 Single Arm Overhead DB Lunges
50/40 Calorie Row


INTENT:
Since you all loved the shuttle sprints last week, we are bringing them back. This time, they're
paired with double dumbbell push press with a 2 second pause at the top. This will force us to
control the weight and stay under tension for a longer period of time. In the workout, a couple
minutes worth of rowing will bookend 100 reps with a single dumbbell. Take notice how your
first 50/40 and second 50/40 calories feels and how long it takes. Are you generating power
through your legs and really using your hamstrings? The dumbbell movements are nothing
new. 25 reps each arm on the clean and jerks; and 25 reps each arm for the overhead lunge.
This is a fun one. Enjoy it. Today we are training strength, power, speed, agility, accuracy, balance,
coordination, endurance and stamina.

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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.

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Saturday December 8, 2018

WARMUP:
2 Sets
30 Sec Bike (70/60 RPM)
30 Sec Active Squat Hold
30 Sec Hollow Body Hold
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10 Kossaks
10 Air Squats

WOD
7 Rounds
10 Calorie Bike
15 Push-Ups
20 Sit-Ups
25 Air Squats


*Break into groups to share bike & go waterfall style

***Modify the push-ups to an incline position if needed***

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Sunday December 9, 2018

WARMUP:
2 Sets
250m Heels Down Row
2 Laps Single Arm Farmer Carry
- 5 Single Arm RKBS each lap
2 Laps Single Arm OH Carry
- 5 Single Arm Push Press each lap
10 Lateral Box Step Ups
5 Box Jumps w/ Step Down


WOD
AMRAP 15
500m Row
20 Box Jumps w/ step down (24/20)
20 KB Swings (53/35)