Programming for April 16th through April 22, 2018

 Athlete: Jeannie Grasser Photo: @supercleary

Athlete: Jeannie Grasser
Photo: @supercleary

IT'S OFFICIAL!!
OLYMPIC LIFTING IS BACK!
The program will begin on Sunday April 29th. 
It is a 16 week program with 6 two-hour sessions with Coach Steve Swistak (@swistakolympiclifts)
He has quite an impressive resume including a 4 year resident athlete with US Weight Lifting, National Junior Champion, competed internationally and most recently a 2x CrossFit Games Masters Athlete (40-44).
During the program, Steve will be available to analyze and critic video from your lifts during the weeks he's not in the gym with you. The program is limited to 15 spots.
The cost is $225 for the entire 16 weeks.
Sunday 4/29
Sunday 5/20
Sunday 6/16
Saturday 7/1
Sunday 7/22
Sunday 8/12
Sessions will be at 11am 


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What a weekend!!! We had 3 programs start over the weekend and we are definitely excited to see how they continue.
Dr Jeremy and Coach Rob will be running a Coach Intern Program for the next 9-10 weeks. There may be some individuals observing class during the week. They will not be in the way of your workout. 
The Muscle Up Specialty Program began with some mobility and strength testing. Dr. Jeremy will be coaching this week's program at 10am on Saturday.
The  Running Specialty Program started this weekend as well. Coach Liz is excited to work with her group of 6 and help you to better running performance.

This upcoming weekend is the CrossFit Master's Online Qualifier Weekend.
We have 4 men competing
Friday (open gym and possibly 7pm)
Saturday (11:30am and possibly later that day)
Sunday (TBA)
Monday (open gym)

Coach Rob will be testing out the wods for them. If you're interested in testing your abilities with these wods and want to join Coach Rob, contact him.  
OR  just come hang out and support Rob Santoro, Dan Baxt, Greg Tricola and Hank Berger as they throwdown.

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Monday April 16, 2018

CROSSFIT

5:30am class should show up at 5:20am or earlier.
The workout will start at 5:30am sharp!


WARMUP:
500m Heels Down Row (nasal breathing)
10 Squat Thoracic Rotations
10 Groiners w/ pause
10 Samson Lunges
10 Ring Swings or Beat Swings
10 Russian KB Swings
10 Goblet Squats


STRENGTH: (off 90% of 1RM)
Back Squat
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

Superset each set with:
6 Bulgarian Split Squats (each)


WOD (T)
"Nasty Girls"
3 Rounds
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)


Muscle Up Scale: 7 Strict Chin-Ups + 7 Dips


INTENT:
We are going heavy this week with our lifts before a deload next week.
Remember that you take 90% of your true 1RM before getting your
working numbers. Nasty Girls is one of CrossFit's original benchmarks.
Most people will look at this now and not be concerned with air squats.
Many people will look at this now and not be concerned with the weight.
Make sure every single air squat is your full range of motion. This is one
movement that gets skimmed when intensity and speed is increased.
The weight may be lighter than normal for many of you. Go faster.
The muscle ups will definitely be the movement many of you need to
scale. If you're part of the Muscle Up Class, try c2b on the chin-ups.
Today we are training strength, power, speed, coordination, balance,
stamina and flexibility.

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FITNESS
WARMUP:
500m Heels Down Row
20 Groiners
20 Sec Supinated Hang
20 Russian KB Swings
20 Air Squats

STRENGTH:
4x10 Back Squats

* Scale to Step Ups if your ROM is limited.

WOD
AMRAP 11
500m Row
20 Russian KB Swings
20 KB Goblet Squats

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Tuesday April 17, 2018

CROSSFIT
WARMUP:
12 Rounds of Tabata
4 Rounds of Burpees
4 Rounds of 3-1 Tempo Ring Rows
4 Rounds of Hollow Body Hold

20 Sec Top of the Push-Up Hold
20 Sec Bottom of the Push-Up Hold
10 Push-Ups
10 Band Aparts

STRENGTH: (off 90% of 1RM)
Bench Press
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

Superset each set with:
10 Bent Over DB Row Each Arm
MAX UNBROKEN PUSH-UPS

- rest 2 minutes after each set -

WOD (T)
20 Minute Clock
100ft Sled Push
2 Rope Climbs
1 Squat Clean (75%)
- rest about 90 sec -



INTENT:
Lots of strength today! The bench press will get it's heaviest since you
tested your 1RM before the cycle started. In addition to the same bent
over row superset you had last week, you will perform a set of max effort
push-ups. If you are unable to do at least 8 unassisted push-ups, I want
you to modify these in order to accumulate a larger number of reps
in the set. Use a thin band is needed.
This workout will be fun. It is a training day, so have fun with it, push the
sled, climb some rope and hit some heavier cleans. Put no more than
your body weight on the sled. You want to move continuously through
each round before resting for 90 seconds.
Today we are training strength, power, speed, stamina, coordination,
balance and accuracy.

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FITNESS
WARMUP:
16 Rounds of Tabata
4 Rounds of Burpees
4 Rounds of Lunges (Jumping Lunges Optional)
4 Rounds of Sit-Ups
4 Rounds of Hollow Body Hold

4 Sets
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10-20 Push-Ups
- rest 90 sec -

WOD
20 Minute Clock
100ft Sled Sprint
50ft Bear Crawl
2 Rope Climbs
- rest 1 min -

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Wednesday April 18, 2018

CROSSFIT
WARMUP:
2 Sets
40 sec Ski
40 sec Calorie Bike
40 sec Row
150m Run
10 Groiners
10 Hang DB Snatches (each)

IP: ENGINE - WOD (T)
AMRAP 30
500m Ski
20 Alt DB Snatches
1K Bike
20 American KB Swings
400m Run
20 Sit-Ups
500m Row
100m Farmer Carry (2x53/35)



INTENT:
My Build the Engine workouts have gained a lot more interest. I've
decided to see how it works in the program. If you follow my instagram
page, you'll see when I announce 8am Sunday workouts. These type of
announcements for Sundays will continue until a perminant spot in the
schedule is made. These workouts are designed to increase your work
capacity over a longer period of time and increase your aerobic capacity.
Today we are training cardiovascular endurance, some strength, balance,
coordination, accuracy 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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Thursday April 19, 2018

CROSSFIT
WARMUP:
1 Min Bike
10 Double Russian Swings
10 Toe Touches
10 Empty Bar Good Mornings
10 Empty Bar RDL
10 Inchworms
10 Double Russian Swings


STRENGTH: (off 90% of 1RM)
Deadlift
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

Superset each set with:
10 Double DB/KB Single Leg DL each side


WOD (T)
EMOM 20
A- 30 Sec Bike or Ski
B- 30 Sec MAX Devil's Press
C- 30 Sec Front Plank
D- 30 Sec MAX Toes to Bar
E- Rest



INTENT:
Deadlifts today!! Make sure you come put in the work.
This week is the week you are really able to test your strength gains.
When it says 1+ reps, you hang on for as many as you can with good
form. The workout only has your moving for 30 seconds at a time but
you will be working HARD for that time. The devil's press makes its
workout debut this week. Many of you have felt it as part of a warmup
a few weeks ago. You score is 2-part: max devil's press and max ttb.
Today we are training strength, power, speed, balance, coordination,
accuracy, agility, stamina and flexibility.

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FITNESS
WARMUP:
2 Sets
3 Laps Single Arm Farmer Carry (each arm)
- 5 Suitcase Deadlifts each lap
10 DB Shoulder Pull Overs
20 Sec L-Sit of Chair Sit
30 Sec Side Plank (each)


WOD
100 Double Unders
80 Single Arm DB Push Press (40 each)
60 Single Arm KB Sumo Deadlifts (30 each)
40 Calorie Ski or Bike
20 Devil's Press (Scale to Burpees)


Notes:
Single Arm PP should be done 10 unbroken at a time.

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Friday April 20, 2018

CROSSFIT
WARMUP:
20/15 Calorie Row
30 Sec Squat Hold
10 Bottom Half Burpees
20 Sec Supinated Hang
20 Sec Pronated Hang
10 Beat Swings
10 Single Arm Thrusters w/ 1 sec pause at the top


STRENGTH: (off 90% of 1RM)
Strict Press
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

Superset each set with:
10 Seated Front Raises w/ a plate


WOD (T)
0:00-5:00
40/30 Calorie Row + 40 Thrusters (75/55)

5:00-10:00
40/30 Calorie Row + 40 Pull-Ups

10:00-15:00
40/30 Calorie Row + 40 Burpees


INTENT:
Make sure you take the rest needed before hitting those strict presses.
Some of you rushed them last week and it cause you to have trouble with
the lift. If there are not enough rowers and anyone wants to run, that is
an option. The original idea was to make it a run, but the weather looks
like rain (I know some of you may melt in the rain). The weight on the
thrusters should not be scaled up at all. It is supposed to be lighter.
If you want a tougher challenge, go unbroken.
It is okay if the 40 reps are not finished each time. It will definitely be
a challenge. Your score will be time or number of reps completed.
Today we are training strength, power, agility, coordination, balance,
accuracy, stamina and endurance.

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FITNESS
WARMUP:
EMOM 16
A- 20 Sec Ski
B- 40 Sec Double KB/DB Overhead Hold
C- 20 Sec Row
D- 40 Sec Squat Hold


WOD
0:00-10:00
25 Calorie Ski
25 Burpees
25 Calorie Ski

10:00-20:00
25 Calorie Row
25 Thrusters (empty bar)
25 Pull-Ups or Ring Rows
25 Calorie Row

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aturday April 21, 2018

WARMUP:
20m High Knees
20m Butt Kicks
20m High Skips
20m Alt Straight Leg Swings
200m Run
20 Groiners
10 Pause Wall Balls
10 Box Step Ups
10 Tuck Jumps


WOD - 30 Min Cap
"Kelly"
5 Rounds
400m Run
30 Box Jumps (24/20)
30 Wall Balls

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Sunday April 22, 2018

PARTNER WOD
AMRAP 20
P1: 200m Double Farmer Carry
P2: AMRAP
10 Strict Pull-Ups
5 Power Snatches (135/95)

PARTNER WOD
AMRAP 20
P1: 200m Double Farmer Carry
P2: AMRAP
10 Strict Pull-Ups
5 Power Snatches (135/95)