Programming for May 21st through May 27, 2018

 Athlete: Steph Marra Photo: @supercleary

Athlete: Steph Marra
Photo: @supercleary

New apparel is available at the online store. If you ordered before May 10th, you will receive your apparel this week. Click here to order you new gear.

In honor of Memorial Day Murph, we are accepting donations to help send kids of our soldiers to camp this summer.  If we can get 50 people donating $20 we can send 2 kids. This is how easy it is. Kamp Kiwanis is a sleep away camp in upstate New York where Kiwanis clubs from the state can sponsor children and send them up to the Camp for a week. No child or adult ever pays to go to the Camp. They are all 100% funded by Kiwanis Clubs around all over the state. This year and last year the camp made a push to send children from military families stationed at Fort Drum, located in Watertown NY. It is very close to Kamp Kiwanis which is located in Taberg NY. The cost to send a local child is $615 and the cost to send a Fort Drum child is $465. The price difference is the busing service.

Upcoming Events
May 28th - Memorial Day Murph
June 3rd - 4- Person Team Relay
June 10th - CrossFit Total

Sign up sheets for all events are on the front desk at the gym.


We are starting a CrossFit Teen Program in July that will run for 6 weeks. 
It will be 12pm on Mondays, Wednesdays and Fridays.
Please see Coach Rob if you have any questions.

-----
Monday May 21, 2018

CROSSFIT
WARMUP:
200m Run
20 Groiners
20 Sec Table Top Hold
20 Kossacks
20 Heidens
20 Air Squats

STRENGTH: (off 90% + 5lbs)
Back Squat
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%


WOD (T)
3 Rounds
6 Hang Power Cleans (135/95)
12 Front Squat
60 Double Unders
200m Run


INTENT:
DELOAD WEEK!!! It has come at a perfect time as we are one week
away from Memorial Day Murph. The strength loads will be lighter.
The workouts will be partly skill based and we are looking to get better
at something each day. The power lifts will feel light and won't take
long to hit the numbers. That is a good thing. For today's workout, hit
crisp hang power cleans. We want to hit the cleans and front squats
unbroken together. The workout should take 12 minutes or less. If
double unders is something you struggle with, we are looking to scale
the number of reps or practice higher jumps on singles to get a better
feel for the jump needed in double unders. Today we are training
strength, power, speed, agility, flexibility, endurance, stamina, balance,
accuracy and coordination.

------

FITNESS
WARMUP:
200m Run
20 Groiners
20 Sec Table Top Hold
20 Sec Hollow Body Hold
20 Heidens
1 Minute of Jump Rope Practice

EMOM 10:
Odd: 10 DB or KB Lunges
Even: 30 Sec Plank

AMRAP 12
200m Run
10 DB Hang Squat Cleans
30 Double Unders

-----

Tuesday May 22, 2018

CROSSFIT
WARMUP:
30 Sec Handstand Hold
50ft Bear Crawl
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
10-20 Push-Ups

STRENGTH: (off 90% + 5lbs)
Bench Press
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%


WOD (T)
AMRAP 20
15 Pull Ups
100m Farmer Carry Outside (2x70/53)
50ft Handstand Walk

Handstand Walk Modifications:
L1: 50ft Bear Crawl
L2: 5 Wall Walks w/ pause at the top
L3: HS Kick Up Short Walk to Wall


INTENT:
Again, we have deload for our strength. Then it is all about skill
practice. The pull-ups and carries in the wod is to maintain strength
while fatiguing the upper body a little. Handstand Walk practice is
a skill that we will work into the program more as we saw it in the
Open and more people are looking to learn it. We have levels of
modifications that you can work your way through.
Today we are training strength, balance, coordination and flexibility.

-----

FITNESS
WARMUP:
30 Sec Handstand Hold
50ft Bear Crawl
15 Sec Hollow Hang
15 Sec Arch Hang
10 Beat Swings

3 Sets
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
15 Push-Ups

3 Sets
10 Pull-Ups
10 Alt Single Arm High Pulls

WOD
3 Rounds
100m Double Waiter Carry
100ft Bear Crawl

-----

Wednesday May 23, 2018

CROSSFIT
WARMUP:
500m Heels Down Row (20-25 SPM)
10 Empty Bar Good Mornings
10 Empty Bar Romanian Deadlifts
10 High Box Step Ups (5 each)
400m Run


STRENGTH: (off 90% + 5lbs)
Deadlift
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%


WOD (T) - 25 Minute Cap
Buy In: 800m Run

5 Rounds
20 DB Box Step Ups (alt legs)
20 Sit-Ups

Cash Out: 800m Run


INTENT:
It's hump day and grunt work day. Deload deadlifts to start, then a
longer workout. 800m runs to bookend the not so sexy step ups that
will get you the "good burn" you're looking for in your glutes. There is
no presribed weight on the dumbbells but in order to finish in under the
time cap, you must use a weight you can do unbroken sets of 20.
Today we are training strength, endurance, stamina, coordination,
balance, agility, accuracy and flexibility.

-----

FITNESS
WARMUP:
500m Heels Down Row (20-25 SPM)
10 Single Arm Sumo DL (each)
10 Single Leg RDL (each)
10 Lateral Box Step Ups (each)
400m Run

100m Single Arm Farmer Carry (each)
3 Single Arm Russian Swings every 10m

WOD
Buy In: 800m Run

3 Rounds
20 DB Step Ups (alt legs)20 Sit-Ups

Cash Out: 800m Run

-----

Thursday May 24, 2018

CROSSFIT
WARMUP:
3 Rounds of Follow the Leader
30 sec Bike
10 PVC OHS


Empty Bar Snatch Warmup (led by coach)
2x5 High Hang Jumps
2x5 High Hang High Pulls
2x5 Low Hang Jumps
2x5 Low Hang High Pulls

3x5 High Hang Power Snatch (pause in the catch)
3x5 Low Hang Power Snatch (pause in the catch)

WOD (T)
Every 90 Seconds for 8 Rounds
3 Hang Power Snatches



INTENT:
The warmup today is quick and will get your blood pumping.
You will get very warm and maybe uncomfortable with the amount
of empty bar snatch technique we will be doing. It is necessary to
resort back to the basics of weightlifting and drill the movement.
After getting very warm with the empty bar, you will load the bar and
hit 3 unbroken hang power snatches every 90 seconds for 12 minutes.
Today we are training strength, power, speed, coordination, balance,
and accuracy.

-----

FITNESS
WARMUP:
3 Rounds
20 Sec Bike
10 Alt DB Snatches
20 Sec Ski
- rest 1 min -

EMOM 30
A- 60m Sled Push
B- 2 Rope Climbs
C- 12/8 Calorie Bike
D- 12/8 Calorie Ski
E- 20 Sit-Ups
F- Rest

-----

Friday May 25, 2018

CROSSFIT
WARMUP:
30 Unbroken Wall Balls

2 Sets
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
10 DB Bench Pull Overs


STRENGTH: (off 90% + 5lbs)
Strict Press
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%


WOD (T)
AMRAP 12
15 Wall Balls
5 Muscle Ups (Bar or Rings)
200m Run

Modification for MU: 5 Strict Pull-Ups + 5 Perfect Push-Ups

INTENT:
Wall Ball Mentality may be making a comeback. You all have been
squatting and pressing overhead for the last 8 weeks. You will have
next week to hit some heavier numbers before maxing out on
June 10th. Your shoulders are stronger, your legs are stronger, and
we have hit lots of stamina based workouts. The wall ball is now
mental for most of you. You are able to do 30 unbroken. You are all
capable of doing 50+ unbroken. Prove it to yourself today.
The workout is a lot of transitioning. This will be transition prep for
Monday's Murph. The 15 wall balls unbroken will take 30 seconds.
The MU or modification should take about the same amount of time,
maybe a little longer. Then you run. Keep moving and avoid unneeded
breaks. Do you really need chalk reps? Do you really need water?
Today we are training strength, endurance, stamina, coordination,
accuracy and balance.

-----

FITNESS
WARMUP:
30 Unbroken Wall Balls

2 Sets
50m OH/Waiter Mixed Carry (each)
6x10m Shuttle Sprint
5 Burpees
- rest 2 minutes -


WOD
5 Rounds
15 Wall Balls
2 Rope Climbs
200m Run

-----

Saturday May 26, 2018

WARMUP:
2 Sets
30 Sec Bike
30 Sec Ski
400m Run
10 Beat Swings
10 V-Ups

EMOM 10
Odd- 10 Front Rack Lunges (30-40% of FS)
Even- 10 Toes to Bar


WOD (T)
10-9-8-7-6-5-4-3-2-1
Russian KB Swings (53/35)
Burpees to a 6" target
Then,
400m Run

-----

Sunday May 27, 2018

WARMUP:
10 Rounds each of "Rowling"
In pairs,
Row with the goal to stop on 100 exactly.
For every meter under or over 100,
your partner will perform that number in burpees.
(max number of burpees in a round is 10)


PARTNER WOD (T)
"I go you go" for 5 rounds each
12 Single Arm DB Hang Clean & Jerk (6 each)
250m Row