Programming for May 14th through May 20, 2018

 Athlete: Jeannie Grasser Photo: @supercleary

Athlete: Jeannie Grasser
Photo: @supercleary

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UPCOMING EVENTS
May 19- Last Muscle Up Specialty Class
May 20- Running Specialty Class (2 left)
May 28- Memorial Day "Murph"
             (We are accepting donations at the gym to send military kids to summer camp)
TBA- CrossFit Total
TBA-  Four Person Team Relay (2M/2F)

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Monday May 14, 2018

CROSSFIT
WARMUP:
500m Row
20 Groiners
10 Ring Swings or Beat Swings
10 Single Arm Thrusters (each)
20 Sec Top of the Ring Support
20 Sec Bottom of the Ring Support
5-10 Ring Dips

STRENGTH: (off 90% + 5lbs)
Back Squat
5 Reps @ 40%
5 Reps @ 50%
5 Reps @60%
5 Reps @ 75%
3 Reps @ 85%
1-3 Reps @ 95%

- rest 2-3 minutes between sets -


WOD (T) - 12 Minute Cap
1000m Row
15 Ring Muscle Ups
30 Thrusters (95/65)

Don't have ring muscle ups?
30 Strict Ring Dips


INTENT:
This is the last HEAVY week of our strength cycle before we back off
to recharge our batteries to max out.
REMEBER: Take 90% of your 1RM, add 5lbs, then get your
percentages from there. (example: 200lb max. 90%= 180lb. Add 5lbs
185lb is the number you'll use to get your percentages to lift.)
Remember to take your rest in between sets.
As far as the workout goes, this continues with the theme I've had in
the last two weeks of putting a spin on girl workouts and making them
higher skilled. This chipper style workout will get you uncomfortable
from the start. Have a plan and be able to adapt to how you feel in the
moment. If you don't have ring muscle ups, we are staying on the rings
with strict dips. No bar muscle ups today. The thrusters will definitely
feel heavier than you expect since it's the last piece of the workout.
Today we are training strength, power, stamina, coordination, balance,
and flexibility.

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FITNESS
WARMUP:
500m Row
20 Groiners
10 Squat Thoracic Rotations
10 Single Arm Thrusters (each)
20 Sec Top of the Ring Support Hold
20 Sec Bottom of the Ring Support Hold
5 Ring Dips

STRENGTH:
4x10 Back Squats
(First set at the weight you did last week)

WOD
AMRAP 12
300m Row
10 DB Thrusters
10 Ring Dips

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Tuesday May 15, 2018

CROSSFIT
WARMUP:
400m Run
15 Sec Hollow Hang
15 Sec Arch Hang
10 Beat Swings
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10 Push-Ups
10 Band Aparts
10 Air Squats

STRENGTH: (off 90% + 5lbs)
Bench Press
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
5 Reps @ 75%
3 Reps @ 85%
1-3 Reps @ 95%

- rest 2-3 minutes between sets -

WOD (T)
20 Minute Clock
800m Run
10 Rounds of "Cindy"

In time remaining,
AMRAP
20 V-Ups
10 Strict HSPU or 20 Alt Strict DB Press


INTENT:
As mentioned in yesterday's intent, this is the last heavy week before
we test our 1RM in about 2 weeks. You will notice there are more
percentages than usual listed. The explaination for that is in Thursday's
intent. The workout is definitely some Murph prep. It starts with an
800m run and is followed by 10 rounds of "cindy". Once you complete
your 10 rounds of (5 pull-ups, 10 push-ups, 15 air squats) the rest of
the 20 minute clock will be an amrap of v-ups and strict hspu.
NO KIPPING on the hspu today. We haven't been doing hspu at all
in the last several weeks. Kipping them would be a high risk for neck
injuries. Today we are training strength, power, endurance, stamina,
balance, coordination, agility and flexibility.

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FITNESS
WARMUP:
400m Run
15 Sec Hollow Hang
15 Sec Arch Hang
10 Beat Swings
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10 Push-Ups
10 Groiners
10 Band Aparts
10 Air Squats

STRENGTH:
3x10 DB Bench Press

WOD
20 Minute Clock
800m Run
10 Rounds of "Cindy"

In time remaining,
AMRAP
20 V-Ups
10 Strict HSPU or 20 Alt Strict DB Press

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Wednesday May 16, 2018

CROSSFIT
WARMUP:
2 Sets
100m Single Arm Farmer Carry (each)
100m Overhead/Waiter Carry (each)


Rope Climb Technique & Practice

WOD (T)
EMOM 25
A- 30 Sec Assault Bike (70/60 RPM)
B- 30 Sec of Rope Climbs
C- 30 Sec of Sit-Ups
D- 30 Sec Sandbag Bearhug Hold
E- REST


INTENT:
Today is a little break from the heavy load and super high intensity.
The warmup includes a new carry variation. You will have 1 db or kb
in the waiter hold and the other will be in an overhead hold. Walk to the
end of the driveway, switch and come back. Today is a great day to
come in if you want some extra time to learn and practice rope climbs.
That is the only skilled part of the workout, so there will be time to work
on technique beforehand. Today we are training strength, power,
speed, flexibilty, agility, stamina, coordination and balance.

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FITNESS
WARMUP:


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 May 17, 2018

CROSSFIT
WARMUP:
3 Sets
250m Row
15 Russian KB Swings
10 DB Strict Press (each)

STRENGTH: (off 90% + 5lbs)
Strict Press
8-10 Reps @ empty bar
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
5 Reps @ 75%
3 Reps @ 85%
1-3 Reps @ 95%



STRENGTH: (off 90% + 5lbs)
Deadlift
8-10 Reps @ empty bar
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
5 Reps @ 75%
3 Reps @ 85%
1-3 Reps @ 95%


INTENT:
Today is all strength. You'll get the blood pumping and get sweating in
the warmup. Then it's time to hit two lifts. Take note of the added
percentages as you have had for the other lifts earlier in the week.
These warmup percentages are guides of how to properly and
effectively warmup the movement for the high numbers. This is also
a guide of how to approach finding a 1RM when we do max out our
lifts in the next couple weeks. Today we are training strength and
power.

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FITNESS
WARMUP:
2 Sets
10 Russian KB Swings
10 Single Arm Strict Press
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
1 Minute of Jump Rope Practice.


AMRAP 10
10 BB Deadlifts
10 Push-Ups

- Rest 5 Minutes -

AMRAP 10
20 Double Unders
20 BB Push Press

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Friday May 18, 2018

CROSSFIT
WARMUP:
1 Minute Ski
1 Minute Bike
200m run
50 Plate Taps
20 Burpees
EMPTY BAR warmup w/ coach

STRENGTH:
3x5 Hang Squat Clean
(All three sets at or near the ending weight from last week)


WOD (C)
AMRAP 9
Acsending by 3's
3 Hang Squat Cleans (135/95)
3 Bar Facing Burpees
6 Hang Squat Cleans
6 Bar Facing Burpees
9 Hang Squat Cleans
9 Bar Facing Burpees
Etc...


INTENT:
Today's strength builds off of last week's hang squat clean program.
If you did it last week, try to hit all three sets at or close to the weight
you did last week. (do not go higher). We want to practice consistent
reps. We will go lighter and keep the same movement in the workout.
This workout is about keeping a pace you can maintain. Both of these
movements can and will gas you. What is your threshold and can you
stay uncomfortable for 9 minutes. Today we are training strength,
power, speed, coordination, balance, stamina, agility, and flexibility.

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FITNESS
WARMUP:
1 Minute Bike
1 Minute Ski
400m Run
50 Plate Taps
20 Burpees
10 Single Arm High Pulls (each)

WOD
100 Double Unders
80 Ring Rows
60 DB Step Ups
40 Calorie Bike (or 800m Run)
20 DB Snatches

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Saturday May 19, 2018

WARMUP:
4 Groups
Follow the Leader for 3 Rounds each
20 Sec Bike
20 Sec Ski
10 Plate Ground to Overhead
10 Plate Overhead Lunges


2 Sets
10 Single Arm High Pulls (each)
10 Box Step Ups

WOD

30-20-10
Box Jumps Overs (24/20)
Pull-Ups
Alt DB Ground to Overhead

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Sunday May 20, 2018

WARMUP:
150m Straight Leg Row
150m Heels Down Row Sprint
20 Alt Toe Touches
20 Sec Hollow Body Hold
10 Hollow Rocks
10 Beat Swings (TTB focus)
10 Pause Wall Balls


WOD
2 Rounds
600m Row
30 Toes to Bar
30 Wall Balls