Programming for May 28th through June 3, 2018

 Athletes: Jenny Kaufman & Sarah Mordetsky Photo: @supercleary

Athletes: Jenny Kaufman & Sarah Mordetsky
Photo: @supercleary

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Congratulations to our May Athlete of the Month, Sarah Mordetsky. 

Click here to read her Q&A

Upcoming Events
May 28 - Memorial Day Murph
June 3 - 4 Person Team Relay
June 10 - CrossFit Total
July 9 - First day of CrossFit Teen Program

CrossFit Teen Program
We are starting a teen program this summer. It will be open to ages 13-17. 
See Coach Rob if you have any questions.

Attention:
With the summer months upon us and the garage door open more frequently we know that in the past some members have taken these months to bring their furry friends to the gym.  After all, the dogs get some fresh air under a watchful eye while we workout. 
While all of us love dogs we please ask that you refrain from bringing them to the gym.  Some members are allergic and our workouts are hard enough when our air airways are fully open and our eyes are not watering.  So while we love man’s best friend please consider the other members of our community whose immune system doesn’t.
Thank you!




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Monday May 28, 2018

Heats
8:30am, 9:30am, 10:30am, 11:30am
BBQ to follow.

We are collecting donations on behalf of the Kiwanis Club to help send kids to camp this summer at Fort Drum. We are also raffling off a bike an adding the money from the raffles to the rest of the donations.

WARMUP:
Show up early to do the warm-up on your own
2 Rounds
200m Run
10 Single Arm High Pulls (each)
10 Beat Swings
5 Push-Ups
10 Groiners
5 Air Squats

WOD (C)

"MURPH"
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

*Partition as needed
*Option to wear a vest (20/14)

INTENT:
Today, we are honoring the men and women who have sacrificed their
lives protecting our country and are no longer living. Memorial Day is
a special day for the CrossFit Community as we honor one particular
man, U.S. Navy Lt. Michael P. Murphy (MURPH). This workout was
a favorite of his and he performed it weekly, completing it un-partioned,
with a vest on in around 32 minutes on average. The intent of this
workout is to move and move well. Yes, it will be a struggle for many.
If you are looking to do the workout with a vest on, you should be able
to do the workout in under 40 minutes without the vest on. Yes, we are
honoring a national hero who grew up less than an hour away.
However, we are not sacrificing our joint health and overloading our
muscles for sake of ego. Most of you know if and how you will modify.
If anyone isn't sure, see one of your coaches.
Today we are training strength, stamina, and endurance.

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Tuesday May 29, 2018

CROSSFIT
WARMUP:
2 Rounds for Quality
250m Heels Down Row
5 Turkish Get-Ups (each)
100m Single Arm Farmer Carry (each)
1 Min Bike (60/50 RPM)
10 Hollow Rocks
10 V-Ups
10 Side Plank Hip Raises (each)
10 Kossacks
200m Run

PARTNER WOD (T)
For Time:
50 Power Cleans (135/95)
100 Calorie Row
50 Power Cleans


INTENT:
After "Murph", the rest of the week cools down a little bit.
We have a bunch of quality work today before a parnter wod.
You should be able to touch n go 5 or more reps with workout weight.
Switch on and off as needed and have fun.
Today we are training strength, power, speed, stamina, coordination,
balance, and flexibility.

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FITNESS
WARMUP:
2 Rounds for Quality
10 Calorie Heels Down Row
5 Turkish Get-Ups (each)
100m Single Arm Farmer Carry (each)
1 Min Bike (60/50 RPM)
10 Hollow Rocks
10 V-Ups
10 Side Plank Hip Raises (each)
200m Run


WOD
50 Calorie Row
50 KB Swings (53/35)
50 Box Jumps (24/20)
50 Calorie Row

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Wednesday May 30, 2018

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike
10 PVC Pass Throughs
10 PVC OHS

Empty Bar Snatch Warmup (led by coach)
1x5 High Hang Jumps
1x5 High Hang High Pulls
2x5 High Hang Power Snatches
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
2x5 Low Hang Power Snatch

STRENGTH:
5x3 Hang Power Snatch
(No higher than the weight you ended with last week)

WOD (C)

ASSAULT BIKE SPRINTS
:20 ALL OUT
2:40 REST
- NO ROLLING -


INTENT:
Today we are working on more snatch technique. If you were here last
Thursday, you are getting pretty much the same drills and work.
If you weren't here last week for snatchwork, do yourself a favor
and make it in today. It is worth it. The workout today is all about power
output. You all know the deal with the bike sprint. Get after it.
Today were are training coordination, speed, power, strength,
recovery, stamina, and balance.

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FITNESS
WARMUP:
2 Sets
30 Sec Bike
20 Sit-Ups
10 Hang DB Snatches (each)

4 Sets
10 Single Arm High Pulls
10 Single Arm Strict Press
- Build up in weight over the 4 sets -

WOD
Assault Bike Sprints
6 Sets
0:20 All Out
2:40 Rest

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Thursday May 31, 2018

CROSSFIT
WARMUP:
2 Sets
20m Double KB Walking Deadlift
1 Minute Double KB Front Rack Hold
250m Row


STRENGTH: Deadlift
2x5 @70%
2x5 @75%


WOD (T)
For Time:
600m Row
25 Burpees

- rest 3 min -

25 Burpees
600m Row


INTENT:
With the CrossFit Total in just over a week, we are focusing on
maintaining strength and movement today when we deadlift.
The workout is 2 parts and mirrored with a 3 minute rest in the middle.
Today we are training strength, power, coordination, flexibility, balance,
agility, speed, and stamina.

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FITNESS
WARMUP:
2 Sets
20m Double KB Walking DL
1 Minute Double KB Front Rack Hold
1 Minute Front Plank

EMOM 10
Odd- 10 BB Front Rack Lunges
Even- 10 BB Push Press
- Use the same barbell for both movements -

WOD
AMRAP 10
10 Calorie Row
10 Burpees Over the Rower

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Friday June 1, 2018

CROSSFIT
WARMUP:
4 Teams
2K Ski Relay switching every 30 sec

Then,
2 Sets
10 Single Arm Strict Press
10 Beat Swings (TTB focus)

STRENGTH: Strict Press
2x5 @70%
2x5 @75%

WOD (T)
AMRAP 11
10 Toes to Bar
5 Shoulder to Overhead (185/115)
1 Rope Climb


INTENT:
Have fun with the warmup! The ski ergs will be in 4 separate corners
of the gym. Only one team wins. The other teams' members will
do 20 burpees each after the 2k race. The strict press today will be
just like yesterday's deadlifts. It is meant to maintain strength and
movement. For the WOD, modify the toes to bar to be able to do them
in 1-2 sets (maybe 3 sets towards the end.) They are NOT meant to be
done as singles. The barbell is prescribed on the heavier side. This
is taken from the ground and is intended to be cycled for an unbroken
set. Choose your weight wisely. This is also a great opportunity to do
rope climbs in a workout if you are not particularly great at them. It is
only 1 per round, so go get it. Today we are training strength, power,
stamina, balance, flexibility, coordination and accuracy.

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FITNESS
WARMUP:
2 Sets
30 Sec Ski
20 Sec Standing Calf Raise
20 Pogo Hops
10 Beat Swings (ttb focus)
10 HEavy Russian KB Swings


WOD
EMOM 25
A- 12/8 Calorie Ski
B- 10 Toes to Bar
C- 10 Alt DB Snatches
D- 1 Minute Max Double Unders
E- Rest

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Saturday June 2, 2018

WARMUP:
7 Game Series of Wall Ball Hungry Hungry Hippos


WOD
3 Rounds
1 Minute Max Wall Balls (20/14)
1 Minute Max KB Swings (70/53)
1 Minute Max Burpee Box Jump Overs (24/30)
1 Minute Max Pull-Ups
1 Minute REST

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Sunday June 3, 2018

TEAM HEATS
9:00am
1- Andrew Hieb, Colleen Riordan, Terry Sloan, Jeannie Grasser
2- Jordan Wolk, Dominique Frangiamone, Krystle Waldron, Pat Duggan
3- Kerim Tulun, Jenna Razeq, Mike Hyland, Jenn Banegas
4- Carly Harnick, Sam Juliano, Joe Mordetsky, Stu Phillips

9:15am
1- Roger Hughes, Anita Gulic, Jeremy Todd, Kerry Hughes
2- Matt Abgarian, Nikki Candrilli, Rob Moloney, Jenn Hermann
3- Josh Wanderer, Kim Lewis, Molly Zarba, Rob Brucculini
4- Joey Hannigan, Gilee Hershco, Amanda Recor, Joe Murdy

9:30am
1- Michelle Kromas, Janice McIntyre, ______?_______, ______?_______
2- Kristina Kullak, Jo Cecil, John Kullak, Jeremy Cecil
3- 
4- 

IF YOU ARE NOT ON A TEAM AND PLAN TO COME AND WORKOUT, YOU WILL BE PUT ON A TEAM

4 Person Team Relay
(2 Men, 2 Women)

P1: 2K Ski
P2: 2K Row
P3: 4K Bike
P4: 1 Mile Run

After your part, you must complete the following before tagging
the next teammate to continue:

2 Rounds
20 DB Snatches (50/35)
10 Burpees