Programming for December 31, 2018 through January 6, 2019

Athlete: Kerim Tulun Photo: @supercleary

Athlete: Kerim Tulun
Photo: @supercleary

Please note our holiday schedule for Monday and Tuesday. The class times are listed with the wods below.

We are having a meeting on New Years Day (Tuesday) at 12:30pm to speak about what this upcoming year looks like for the gym. We will be explaining our vision for providing you with a smart, safe, fun and competitive atmosphere train in. We have events lined up. We have short-term as well as long-term goals for the gym that we want you all to be a part of. We also want to be available to answer questions you may have and guide you to achieve you own personal goals. Let’s make 2019 healthiest, happiest and fittest year yet.
If you are unable to attend the meeting (it’s immediately following the marathon row), we will be streaming it live on Instagram.


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Monday December 31, 2018
New Years Eve!
8:30am, 9:45am, 11:00am ONLY

WARMUP:
1 Minute of Single Unders
1 Minute Active Squat Hold
10 Beat Swings or Ring Swings
10 Single Arm High Pulls (each)
10 Single Arm Thrusters (each)
10 Hollow Rocks
10 Arch Rocks
30 Sec Kneeling Butt to Heel Hold
30 Pogo Hops
10 Bottom Half Burpees


PARTNER WOD
100 Double Unders (each)
80 V-Ups or Lemon Squeezes
60 Thrusters (95/65)
40 Bar Facing Burpees
20 Ring Muscle Ups
40 Bar Facing Burpees
60 Thrusters (95/65)
80 V-Ups or Lemon Squeezes
100 Double Unders (each)

**Modify MU to Strict Pull-Ups or Strict Dips**


INTENT:
All the warmup movements will directly prepare you for the partner wod. Today's chipper is an out and back style with each partner having to do 100 double unders on either end. These can be done at the same time. Other than the jump rope, the rest of the reps are shared. The weight for the thrusters should be something you can confidently hit 10 reps in a row and not be wrecked. It's a fun partner wod to close out 2018. If you do not have ring muscle ups, we are modifying in the following order: 1) strict c2b, 2) strict pull-ups 3) strict dips. Today we are training strength, endurance, stamina, balance, coordination, flexibility and accuracy.

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Tuesday January 1, 2019

NEW YEARS DAY!

TEAM MARATHON ROW
9am Start

Teams will consist of 5-8 people.
If you have not signed up, show up and you will be on a team.


12:30pm
Goal Setting Meeting:

Immediately following the Marathon Row, we will be having a meeting for all members.
We will be sharing information about the upcoming year. A few of the things we will go over are:
- a new benchmark leaderboard
- gymnastic strength pre-requisites
- tracking & measuring progress
- Open prep

If you are not able to make it, we will be live on Instagram.

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Wednesday January 2, 2019

CROSSFIT
WARMUP:
1 Minute Bike (65/55)
1 Minute Ski
1 Minute Active Squat Hold
20 Sec Table Top Hold
10 Single Arm High Pulls (each)
10 Samson Lunges


STRENGTH:
BACK SQUATS
5x5 (all five sets around 60%)

Alternative Option:
4x12 Step Ups


WOD (T) - 11 Minute Cap
For Time
20/15 Calorie Ski
20 Front Rack Lunges (95/65)
3 Rope Climbs
20/15 Calorie Bike
20 Front Rack Lunges
3 Rope Cimbs


RX+: 135/95 & Legless Rope Climbs


INTENT:
We are back to our regular class schedule now and back squats return to the program after an absence last week. Since many of you are getting back into the swing of things, the squats are not super heavy. We are staying around 60% for all five sets. Again, we are not building higher than this. We're focusing on maintaining the squat strength today. For the workout, we have a chipper. We will have waves begin every couple minutes so there is no back up. The time cap is 11 minutes. This means choosing the right calorie count for you on the machines, the right weight on the lunges to go for larger sets, and scaling the volume on the rope climbs if needed as well. We do have an option to scale up for those who have the ability to go heavier and do legless rope climbs. Today we are training strength, power, speed, stamina, coordination, balance, accuracy and flexibility.

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FITNESS
WARMUP:
1 Minute Ski
1 Minute Active Squat Hold
10 Samson Lunges
10 Single Arm High Pulls (each)
10 Box Step Ups


STRENGTH:
4x12 Step Ups


WOD
3 Rounds
300m Ski
20 Double KB Front Rack Lunges
1 Rope Climb
- rest 2 min after each round -

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Thursday January 3, 2019

CROSSFIT
WARMUP:
2 Sets
30 Sec Ski
5 Inchworm Push-Ups
15 Sec Top of the Ring Support Hold
15 Sec Bottom of the Ring Dip Hold
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
10 V-Ups
10 Dead Hang to Engaged Hang (led by coach)


GYMNASTICS STRENGTH:
3 Sets
Max Strict Pull-Ups
- rest 1 min -
Max Strict Dips
- rest 1 min -
Max Strict Toes to Bar
- rest 2 min -


WOD (T)
3 Rounds
50 Sit-Ups
25 Push Press w/ 1 sec pause (75/55)




INTENT:
Like we have spoke about in our meeting on New Years Day, one of our focuses for January is strict gymnastics. You will see this format once a week. The goal is not to burn out each set. To start, our tempo for all the movements should be slower down, faster up. Keep a hollow body for the pull-ups and dips as well as at the bottom of each toes to bar rep. Once you complete 9 reps (over 1 or multiple sets) then you add weight or decrease the band resistance.
Example: Joe does 7 strict pull-ups in his first set and 5 in his second set. We want Joe to add weight on his third set because he reached 9 reps in the second set. We are not looking to burn you guys and girls out through each set but rather build baseline strength. Limiting this number and adding weight will help you stay at a lower volume but move more weight. For today's workout, it's simple. You have regular sit-ups and lighter push press with a pause for each rep. We are training time under tension for the push press. The goal is BIG sets. I would like to see many athletes go unbroken with this today. Use the pause as an opportunity to breathe. Today, we are training strength, power, stamina, flexibility 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 January 4, 2019

CROSSFIT
WARMUP:
2x10m High Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
2x10m Side Shuffle (each)
2x10m Running Skips
10x10m Shuttle Run (half speed)

20 Rounds of Tabata
5 Rounds Air Squats
5 Rounds Hollow Rocks
5 Rounds Row (33+ RPM)
5 Rounds Shuttle Run


Empty Bar Clean Warmup (w/ 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


WOD (T)
AMRAP 12
20/15 Calorie Row
10 Cleans 135/95
20/15 Calorie Row
8 Cleans 185/115
20/15 Calorie Row
6 Cleans 225/135
20/15 Calorie Row
4 Cleans 265/155
20/15 Calorie Row
2 Cleans 305/185



INTENT:
We have a fun workout today and that is our primary focus. We will begin warming up the body and preparing to run, change direction and overall get the blood pumping. The 20 rounds of tabata is not something to mail in. You have 4 stations and 5 founds at each station. You will complete all 5 rounds of one movement before going to the next. We will be very warm by the time we do our empty bar clean drills. These are essential to the muscle memory we want to consistently hit solid reps with the barbell. The workout will be judged by a partner. This is not a super crazy one that a judge is completely necessary. This is helping us prepare for the open when we will be counting each others reps, changing weights and encouraging each other through the workouts. We are planning to have this every couple weeks during the entire year so that it's not unusual and so we are comfortable with someone judging the workout. For those of you who have interest in competition, this is excellent preparation for those events. Embrace the opportunity. Today we are training strength, power, speed, coordination, balance, flexibility, agility, stamina, endurance and accuracy.

———

FITNESS
WARMUP:
2x10m High Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
2x10m Side Shuffle (each)
2x10m Running Skips
10x10m Shuttle Run (half speed)

15 Rounds of Tabata
5 Rounds Air Squats
5 Rounds Hollow Rocks
5 Rounds Row (33+ RPM)

EMOM 12
A: 30 Sec Battle Rope
B: 10x10m Shuttle Sprint
C: REST

WOD
30-20-10
Calorie Row
RKB Swings (53/35)

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Saturday January 5, 2019

WARMUP:
2 Sets (Not For Time)
10 Ring Rows
10 Burpees
10 Air Squats
10 RKB Swings

Teams of 3
5k Bike
(Must switch every 30 Seconds)


WOD
2 Rounds
1 Minute Max Calorie Bike
1 Minute Max Push-Ups
1 Minute Max RKB Swings
1 Minute Max Calorie Ski
1 Minute Max Air Squats
1 Minute REST

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Sunday January 6, 2019

WARMUP:
AMRAP 12
Relay (Teams of 3-5)
3 Sandbag Squats
20m Sandbag Bear Hug Carry
3 Sandbag Squats


4 Rounds (Not For Time)
10 V-Ups
20 Supinated Hang
30 Sec Plank


PARTNER WOD
AMRAP 20
"I Go You Go Rounds"
10 Calorie Row
10 DB Snatches
10m HS Walk or Bear Crawl