Programming for February 19th through February 25, 2018

 Athlete: Maria Masotti  Photo: @supercleary

Athlete: Maria Masotti
Photo: @supercleary

The CrossFit Open begins this week!!
The announcement of 18.1 is 8pm on Thursday. 
You can view it live at games.crossfit.com
This is where you can also register up until 2/26.

The team shirts will be in by Thursday. 
All available times outside of Saturdays to do the open workouts are posted in our "Events" tab.
You will also see ways to earn your team points during the open.

*There is NO gymnastics class this week*

18.1 HEAT LIST

Heat 1- 8:30am
Jay Rubenstein
Larry Gaier
Rhiannon Alton
Christina Gallagher
Jordan Wolk
Johanna Laros
Corrine Mahoney
Kait Ilch
Keri Wisey
Andrew Ilch
Kristina Kullack
Kelly Joyce
 

Heat 2- 9:00am
John Kullack
Dan Baxt
Jeremy Cecil
Ryan Jantzen
Alicia Rodabough
Marc Cain
Jo Cecil
Colleen Ferry
Annette Berger
Chrissie Hult
Amanda Ricor
Rob Bruccoleri
 

Heat 3- 9:30am
Michael Hyland
Jenna Razeq
Krystal Waldron
Harrison Heifel
Andrew Heib
Bob Gregor
Angela Vietmeier
Vicki Puccio
Spiros Botos
Dimitri Botos
Michael Patterson
Julie Bass
 

Heat 4- 10:00am
Greg Tricola
Rob Santoro
Joe Masone
Colleen Riordan
Julia Brazil
Aja Campbell
Kate Flynn
Kim Lewis
Randi Shelowitz
Carly Harnick
Kerim Tulun
 

Heat 5- 10:30am
Chris Gibaldi
Chris Toffolo
Stu Phillips
Janice McIntyre
Terry Sloan
Anita Todd
Frank Lewis
Jennifer Benegas
Liam O’Neill
Pat Duggan
Sarah Modetsky
Vin Lodato


Heat 6- 11:00am
Nick Soltadenko
Joe Demarco
Dan O’Sullivan
Kevin Hanrahan
Vin Lodato
Brian Eidens
Joe Murdy
Paddy Summers
Ed Randazzo
Ashley Sherman
James Cameron
Diana Grillo


Heat 7- 11:30
Jenny Kaufman
Gregg Audiffred
Michelle Lavagnino
Jen Casale
Roz Steele
Pavlos Bozikis
Tracy Portelli
Michelle Kromas
Kris O’Neill
Joe Bufalini
Maria Masotti

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Monday February 19, 2018

CROSSFIT
WARMUP:
4 Sets
300m Row (heels down) @30 SPM
2 Laps Double Farmer Carry
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (30 sec hold on last rep)
10 Beat Swings or Ring Swings


WOD (T)
AMRAP 15
7 Shoulder to Overhead (135/95)
15 C2B Pull-Ups

*If you complete 5 Rounds, MAX Muscle Ups in time remaining


INTENT:
We have a longer warmup to get the body moving after the weekend and prepare for the
week ahead of us. The CrossFit Open begins this week. Row hardduring the warmup
These reps will get you ready for a challenging workout. The pace of the amrap is
supposed to be steady and smooth. The shoulder to overhead reps should be unbroken
the majority of the workout. Scale the weight accordingly. Today we are training strength,
stamina, coordination, power and balance.

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FITNESS
WARMUP:
2 Sets
300m Row (heels down) @30 SPM
3 Laps Double Farmer Carry
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (30 sec hold on last rep)
30 Sec Low Ring Hip Extension Hold
10 Beat Swings or Ring Swings

WOD (T)
AMRAP 12
250m Row
10 Shoulder to Overhead
10 Pull-Ups

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Tuesday February 20, 2018

CROSSFIT
WARMUP:
Every 45 Seconds for 6 minutes
5 Wall Balls
3 Burpees

Then, 2 Sets
10 Groiners
10 Hollow Rocks
10 Squat Thoracic Rotations
10 Samson Lunges


STRENGTH: Step Ups
4x12 Alternating Front Rack Step Ups (6 each)
Suggested Weight: 25-30% of your 1RM Back Squat

WOD (T)
30 Double Unders
20 V-Ups
15 Squat Cleans (135/95)
30 Double Unders
20 V-Ups
10 Squat Cleans (185/115)
30 Double Unders
20 V-Ups
5 Squat Cleans (225/135)


INTENT:
Last week was a bit of an eye opener for some when we did step ups. We will do them
again today and look to hit numbers closer to the prescibed 25-30%. Some of you can
squat a house but struggle to step up light weight. We are going to attack these
weaknesses. The workout is some good practice for double unders and cleans as the
open nears. We want to stay consistent on the rope and work on hitting our cleans under
some fatigue. Today we are training balance, flexibility, coordination, power, strength,
stamina, endurance and speed.

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FITNESS
WARMUP:
Every 45 Seconds for 6 Minutes
5 Wall Balls
3 Burpees

Strength: Step Ups
4x12 Alternating Front Rack Step Ups (6 each)
Suggested Weight: 25-30% of your 1RM Back Squat

WOD (T)
50 KB Swings
40 V-Ups
30 DB Snatches
20 Burpee Box Jump Overs
10 Calorie Bike

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Wednesday February 21, 2018

CROSSFIT & FITNESS

WARMUP:
2 Sets
250m Row
10 Toe Touches
20 Sec Handstand Hold
10 Single Leg KB DL (each)
20 Sec Supinated Hang
10 Push-Ups

EMOM 10
Odd- 8 Deadlifts @40%
Even- 5-8 HSPU


WOD (T)
Every 3 minutes for 5 Rounds
250m Row
5 KB Swings (70/53)
10 Push-Ups
15 Air Squats


INTENT:
The strength today should not be a killer. It should help maintain the movements and
keep them fresh. The same goes for the the interval workout. You should ideally have
a minute or more of rest before beginning the next interval. If you need to scale, start
with movement before volume. (ex. use a band for pushups before cutting the number
of push-up reps) Today we are training power, speed, endurance, stamina, coordination,
strength and balance.

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Thursday February 22, 2018

CROSSFIT
WARMUP:
Teams of 3-4
5 Sets each
20 Sec Bike @85%

Then,
3 Sets
10 Groiners w/ a pause
10 DB Snatches
10 Bottom Half Burpees

WOD (T)
For Times:
30 Bar Facing Burpees

- rest 5 minutes -

30 Bench Press (75% of BW)

- rest 5 minutes -

30 Hang Power Snatches (115/75)

- rest 5 minutes -

30 Calorie Bike Sprint


INTENT:
The CrossFit Open officially begins tonight with the announcement of 18.1.
Today, we are keeping the intensity high and the volume low for the workout.
The banded pull-up work before the 3 part workout is for everyone. Use the band to
essentially hit percentage reps for the pull-ups. On the workout, go all out on each.
For the bench, you should be able to hit over 10 reps in a row to start. Figure no more
3-4 sets. The same goes for the hang power snatches. You want to hang on as long
as possible. And the bike.... yes the bike. GO HAM!! Can any guy hit 30 cal in under
25 seconds? Can any girl hit 30 cal in under 50 sec?
Today we are training power, speed, strengh, coordination, recovery and stamina.

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FITNESS
WARMUP:
2 min Assault Bike @60/50 RPM
20 sec standing calf raise
20 sec single leg hold each leg
20 push-up position shoulder taps
20 sec supinate hang
20 sec hollow body hold

EMOM 8
Odd- 20m Bear Crawl
Even- 30 sec of Double Unders

WOD (T)
30 Calorie Bike
30 Burpees
30 Double DB Lunges
30 Double DB Push Press
30 Double DB Russian Swings

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Friday February 23, 2018

CROSSFIT
WARMUP:
2x10m High Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
2x10m Single Leg Hops (each)
2x20m Side Shuffle
10 Single Arm Ring Rows each
10 Air Squats
10 Burpees


18.1 Movement Review and Tips



WOD (T)
AMRAP 10
10 Front Squats (115/75)
3 Rope Climbs


INTENT:
The Open has begun. Today and each Friday of the Open will be the opportunity for
you to come in and move around to prepare for the workout on Saturday. Coaches
will take you through the movements of the workout and give tips on efficiency and
apporoach for your gameday. If you are serious about performing your absolute best on
Saturday, take the workout today as an opportunity to "collect reps" and go about 75%.

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FITNESS
WARMUP:
2 Minute Row (Heels Down) @30-33 SPM
2x10m High Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
2x20m Side Shuffle
10 Pause Wall Balls
10 Hollow Rocks
10 Beat Swings


PARTNER WOD
2 Rounds
1200m Row
80 Wall Balls (20/14)
40 Toes To Bar
4 Rope Climbs

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Saturday February 24, 2018

Warmup:
2 Sets
1 Minute Row at a moderate pace
10 Toe Touches
10 Beat Swings (TTB focus)
5 Single Arm Hang Cleans (each)
5 Single Arm Push Press w/ 1 sec pause at the top (each)

Go to games.crossfit.com to review the movement standards.

Open 18.1
AMRAP 20
8 Toes to Bar
10 Single Arm Hang Clean & Jerk (50/35)
14/12 Calorie Row



Heats begin at 8:30am
Heat List will be up on Friday evening.




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Sunday February 25, 2018

WARMUP:
2 Sets
250m Row
10 Sciatic Nerve Floss (each)
10 Plank to Down Dog
20 Sec Supinated Hang
10 Squat Thoracic Rotations
20 Sec Standing Calf Raise
20 Sec Single Leg Hold
20 Pogo Hops
1 Minute Plank


Partner WOD
1000m Row
200 Single Unders each
100 Burpees
100 Sit-Ups
100 Wall Balls
200 Single Unders each
1000m Row