Programming for March 19th through March 25, 2018

 Athlete: Liam O'Neill Photo: @supercleary

Athlete: Liam O'Neill
Photo: @supercleary

18.5 HEAT LIST.png


There are a few changes happening in the gym. We held a meeting for all members on Sunday afternoon to go over the price restructuring that will be effective as of April 1st.  If you have questions about this, please contact Rob, Jeremy, Anita or Kris. All monthly charged memberships will be adjusted accordingly. You can find the membership prices updated on the website.
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A Message from Coach Aja
"With evolution and growth, comes change. And it is due to exciting change (but also a lot of tears because I love you guys ) that I announce my departure from CrossFit Island Park.
The last (almost) two years have been such an incredible, exciting, and humbling experience. From learning and growing along with my fellow coaches, and staff, to seeing my members reach goals and conquer fears in and out the gym. - I have so much gratitude in my heart to have had he experience. You are people so special that you have impacted my career, and my life.
As my career remains my top priority, I wish to continue down the road of Strength and Conditioning Coaching. Later this year, I will be sitting for my CSCS Exam, and with that, my schedule will demand more time devoted to studying and preparing myself.
And with that, please don’t hesitate to reach out to me to update me on your latest PRs, big life milestones, and random cool things happening in your lives. I may stop physically coaching you- but I won’t stop caring. And sappy as that may sound, it’s a strong bond that develops between Coach and Athlete, and I’m happy to have formed it with such a great community."

We wish you nothing but the best of luck as you pursue your goals. 


REMEMBER TO SUBMIT YOUR 18.4 SCORES BEFORE 8PM MONDAY NIGHT.

After 18.5 on Saturday, we will be having a CrossFit Open after-party. 
We will be providing some food (steak, chicken, burgers)
Feel free to bring sides and your beverages of choice. 
18.5 will be one final opportunity to earn points for your team.


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Monday March 19, 2018

CROSSFIT
WARMUP:
Split into 3 Teams
Ski switching every 30 Seconds
2-3 Person Team (1000m)
4-5 Person Team (2000m)

STRENGTH:
EMOM 5
3 Touch n Go Power Cleans

EMOM 5
2 Touch n Go Power Cleans

EMOM 5
1 Power Clean

*Go off feel and increase weight every 5 minutes.
You should have a better feel from last week.


WOD (T)
Every 4 Minutes for 5 Rounds
30 Sec Ski Sprint
60 Double Unders


INTENT:
The warmup ski distance will depend on the size of your class.
The strength is the same touch and go power cleans as last week, but you now have
a better idea what you can hit and hit consistently. Increase from last week if you were
able to hit them all without an issue. The intervals today will task the shoulders a little
but not enough to really leave you wiped out. The double unders will be the workout.
Today we are training power, speed, coordination, accuracy, recovery, strength, flexibility,
and balance.

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FITNESS
WARMUP:
3 Sets
1 Minute Ski
10 Heavy Russian KB Swings
1 Lap Single Arm Farmer Carry (each arm)
1 Lap Double Arm Overhead Carry
20 Sec Standing Calf Raise
20 Pogo Hops

4 Sets
15 Sit-Ups
30 Sec Plank

WOD (T)
Every 4 minutes for 5 Rounds
200m Ski
10 Hang DB Clean & Jerk
30 Double Unders

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Tuesday March 20, 2018

CROSSFIT
WARMUP:
2 Sets
1 Minute Bike @60/50 RPM
20 Groiners
10 Pause Wall Balls
20 Sec Supinated Hang
10 Single Arm Thrusters (5 each)
20 Sec Squat Hold


STRENGTH: Back Squats
1x3 @75%
3x3 @80%


WOD (T)
18.5 Preview?
For Time:
12-10-8
Thrusters (95/65)
C2B Pull-Ups

Directly into,
75 Wall Balls (20/14)


INTENT:
We are maintaining back squats today and will test some lifts in the next week or two
before starting a strength cycle. It is the last open workout this weekend and the
movements have been narrowed. Will we see a repeat? Maybe. If it is something new,
I am predicting something similiar to our workout today. Be smooth and consistent on
the first part and then hang on at all cost for the wall balls to finish.
Today we are training strength, power, stamina, endurance, accuracy, balance and speed.

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FITNESS
WARMUP:
2 Sets
300m Row
10 Groiners w/ pause
10 Squat Thoracic Rotations
10 Beat Swings
10 Pause Air Squats
10 Ring Rows

EMOM 6
4 Back Squats (75%)


WOD (T)
2 Rounds
500m Row
25 Thrusters (empty bar)
15 Pull-Ups

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Wednesday March 21, 2018

CROSSFIT
WARMUP:
2 Sets
300m Row
10 Tuck Jumps
10 Bottom Half Burpees
10 PVC Pass Throughs
10 PVC Overhead Lunges
10 PVC OHS

Then with an empty bar snatch grip:
5 BTN Push Press
5 BTN Push Jerk (Power Drop)
5 Hang Power Snatches


Barbell Cycling:
4 Sets
10 Unbroken Hang Power Snatches
- rest 3 minutes between sets -


WOD (T)
For Time:
1000m Row

- rest 5 minutes -

For Time:
50 Burpee Box Jumps Overs (24/20)


INTENT:
Last week, the touch and go power snatches were from the floor. This week we are taking
them from the hang. We are limiting our pulling from the floor after the stress 18.4 took on
the body. The workout will have two separate scores. 1000m Row for time. Then we will
test recovery with a 5 min break before 50 bbjo. Pace is the main ingredient to these
50 reps. Maintain a pace to go continuously and then redline torward the end.
Today we are training coordination, speed, power, strength, balance, accuracy, and
stamina.

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FITNESS
WARMUP:
2 Sets
30 sec Bike @70/60 RPM
30 Sec Double Arm KB/DB Overhead Hold
10 Bottom Half Burpees
10 Single Arm Strict Press (each arm)
10 Box Step Ups
50 Plate Taps

STRENGTH:
4x5 Push Press

WOD
EMOM 14
Even- 30 Sec Bike @70+/60+ RPM
Odd- 30 Sec Max Burpee Box Jump Overs (24/20)

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Thursday March 22, 2018

CROSSFIT
WARMUP:
3 Sets
2 Laps Single Arm Overhead Carry (each)
2 Laps Single Arm Farmer Carry (each)
15 Single Arm High Pulls (each)
30 Plate Taps
10 V-Ups
10 Hollow Rocks
10 Side Hip Raises (each)


WOD (T)
0:00-5:00
800m Run

5:00-10:00
5-10 Turkish Get-Ups (each side)

10:00-15:00
10-15 Sandbag Cleans

15:00-20:00
Option A: 15 Ring Muscle Ups
Option B: 20 Ring MU Transitions
Option C: 25 Ring Rows + 25 Ring Dips


INTENT:
Today we will move around for the majority of the hour but not at a high intensity.
This doesn't mean it will be an easy day. The strength quality will challenge you similarly
to last Thursday's. For our workout, we have had this type of 5 min segments before.
Today we are training balance, strength, power, speed, endurance, stamina, coordination,
accuracy, and flexibility.

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FITNESS
WARMUP:
3 Sets
3 Laps Single Arm Farmer Carry (each)
- 5 Single Arm Russian Swings each lap
10 V-Ups
10 Hollow Rocks
10 Side Hip Raises (each)
5 Turkish Get-Ups (each arm)
10 Med Ball Cleans
6x10m Shuttle Run


WOD (T)
AMRAP 15
10 Wall Balls (20/14)
10 Toes to Bar
200m Run

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Friday March 23, 2018

CROSSFIT
WARMUP:
2 Sets
1 Minute Bike (60/50 RPM)
10 Single Arm Ring Rows (each)
5 Toes to Rope
10 Lateral Box Step Ups (each)
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)



18.5 Movement Review and Tips
RX
Thrusters (100/65)
C2B Pull-Ups

Scaled
Thrusters (65/45)
Jumping Chin Over Bar Pull-Ups


WOD (T)
For Time:
30 Calorie Bike
3 Rope Climbs
30 DB Snatches
3 Rope Climbs
30 Calorie Row
3 Rope Climbs


INTENT:
The last open workout is this weekend. Take today easy if you're getting after it tomorrow.
We will review 18.5 and go over tips for it.
As far as today's wod goes, we get to practice rope climbs under fatigue.
It's not a super long workout but it will get sneaky if you don't keep your heart rate under
control. Today we are training strength, power, speed, stamina, coordination, balance,
and flexibility.

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FITNESS
WARMUP:
WALL BALL TIC TAC TOE!
Best of 7 series


PARTNER WOD
"I go you go" for 5 rounds each
100m Row
10 KB Swings
5 Burpees
1 Rope Climb

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Saturday March 24, 2018

Warmup:
3 Minute Bike
2 Minute Row
1 Minute Ski
10 Beat Swings
20 Groiners
30 Second Squat Hold

Empty Bar:
5 Push Press
5 Front Squats
5 Thrusters
5 Pull-Ups
5 C2B Pull-Ups

WOD
18.5 (Repeat of 11.6 & 12.5)

AMRAP 7
Ascending Ladder by 3's
3 Thrusters (100/65)
C2B Pull-Ups
6 Thrusters
C2B Pull-Ups
9 Thrusters
C2B Pull-Ups
12 Thrusters
2 C2B Pull-Ups
Etc...



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Sunday March 25, 2018

WARMUP:
2 Sets
10m High Knees
10m Butt Kicks
10m Crab Walk
10m Burpee Broad Jump
100 Single Unders
10 Hang DB Snatches (each)
10 Perfect Push-Ups
200m Run (70%)


Partner WOD
AMRAP 18
200m Run Together
50 Hang Power Cleans (115/75)
50 Push-Ups
200m Run Together
50 Single Arm DB Hang Clean & Jerks
50 Burpees