Programming for May 7th through May 13, 2018

 Athlete: Ed Horace Photo: @supercleary

Athlete: Ed Horace
Photo: @supercleary


CLICK HERE to check out our Q&A with Kate Flynn, April Athlete of the Month. 

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Upcoming Events
May 28th - Memorial Day Murph (BBQ afterwards)
June 9th - CrossFit Total & Team Relay Event (Details coming soon)

MEMORIAL DAY MURPH is fast approaching and this year we want to something with it.  
Sarah Mordetsky, a regular 9:30am-er is the President of the Kiwanis Club in Long Beach. Kiwanis Club of Long Beach was established in 1957. The Club's purpose is to help local children and support families in need within our community.
Kiwanis's moto is "Changing the world, one child at a time."  
They provide help with food and gifts for the holidays, educational services for child safety, provide school supplies and backpacks, give year end awards to high school students. (this year one student in need, one student for exceptional community service, and one student choosing military service) and a bunch more.  Basically if you have an idea of how you want to help local families, or if you know a family in need, your local Kiwanis can try to help.
Earlier in the year the Kiwanis Club of Long Beach did a Spin fundraiser to help send kids to
The Fort Drum Military Camp.  They were successful in raising enough funds to send 3 children from our town and 3 other kids from Fort Drum.  

We thought that Memorial Day Murph would be the perfect event to help Kiwanis of Long Beach and get more kids to Camp this Summer. We will be collecting donations leading up to Murph and on Memorial day when we do “Murph” in honor of U.S. Navy Seal Lt Michael P. Murphy.

If we can get 50 people donating $20 we can send 2 kids. This is how easy it is.

A little more about the Camp.
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.

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Monday May 7, 2018

CROSSFIT
WARMUP:
1 Minute Ski
1 Minute Bike
1 Minute Row
1 Minute Squat Hold

Empty Bar Warm-Up w/ Coach

STRENGTH:
3x5 Hang Squats Cleans
(use a moderately heavy weight)
NOT A 5RM

WOD (T)
EMOM 20
A- 150m Ski
B- 12/8 Calorie Bike
C- 150m Row
D- 50 Double Unders or Max in the Minute
E- Rest


INTENT:
Today is mostly about conditioning. You will literally warm your body
upto get the blood pumping and then your coach will lead you through
some empty bar warmup for hang squat cleans. These are practice!
You are NOT finding a 5RM. We have not been doing heavy cleans
much so they may feel funky. Then the 20 minute emom is all
conditioning. Today we are training strength, power, speed, stamina,
endurance, balance, flexibility, accuracy, agility and coordination.

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FITNESS
WARMUP:
1 Minute Ski
1 Minte Bike
1 Minute Row
1 Minute Squat Hold


EMOM 40
A- 100m Ski Sprint
B- 10/8 Calorie Bike Sprint
C- 100m Row Sprint
D- 30 Sec of Hang Squat Cleans
E- REST

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Tuesday May 8, 2018

CROSSFIT
WARMUP:
2 Sets
10 Heidens
10 Kossacks
10 Push-Up Position Shoulder Taps (w/ pause)
10 Squat Thoracic Rotations
10 Air Squats

STRENGTH: (off 90% + 5lbs)
Back Squat
3 Reps @ 80%
3 Reps @ 85%
3-6 Reps @ 90%
Superset each set with:
5 High Box Jumps

STRENGTH: (off 90% + 5lbs)
Bench Press
3 Reps @ 80%
3 Reps @ 85%
3-6 Reps @ 90%
Superset each set with:
100m ALL OUT ROW SPRINT

WOD (T)
AMRAP 10
400m Farmer Carry (2x53/35)
MAX Calorie Row in time remaining


INTENT:
Double strength day! Remember that we are using a heavier starting
weight than the first half of the cycle. The back squats are superset
with high box jumps. The bench is paired with row sprints.
Both supersets will promote exposive power.
The wod today is a little different from other workouts.
We are training our grip and midline stamina in the carries. For added
suck, as many calories as you can on the rower in time remaining.
Today we are training strength, power, speed, stamina, coordination,
accuracy and balance.

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FITNESS
WARMUP:
2 Sets
10 Heidens
10 Kossacks
10 Push-Up Position Shoulder Taps (w/ pause)
10 Squat Thoracic Rotations
10 Air Squats

Strength:
4x10 Back Squats
(All sets at last weight from last week)

WOD
AMRAP 16
150m Double Arm Farmer Carry
25 Push-Ups
50 Double Unders

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Wednesday May 9, 2018

CROSSFIT
WARMUP:
20m Alt Straight Leg Swings
20m High Knees
20m Butt Kicks
400m Run
10 Beat Swings
10 Empty Bar Good Mornings
10 Empty Bar RDL

STRENGTH: (off 90% + 5lbs)
Deadlift
3 Reps @ 80%
3 Reps @ 85%
3-6 Reps @ 90%

- rest 2 min -

WOD (T) - 30 Minute Cap
1 Mile Run
25 Burpees to a 6" target
50 Pull-Ups
75 Sit-Ups
100 Air Squats
1 Mile Run


INTENT:
The deadlifts follow the same percentages as the other lifts. There
is no superset for two reasons. You just hit double strength yesterday
and you have a longer workout today. Rest your full 2 minutes in
between working sets. The IP Engine wod is definitely some prep
for Murph. You have 1 mile bookends with plently of reps in the middle.
The key is move with efficiency and purpose. Keep your reps clean
and crisp. Same burpee focus as your 100 for time last week.
The pull-ups shouldn't take more than about 4 minutes. Breathe and
move through the sit-ups and keep a strong position on the air squats.
If you need to scale the volume or distance, speak to your coach.
Today we are training strength, endurance, stamina, balance,
coordination and agility.

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FITNESS
WARMUP:
20m Alt Straight Leg Swings
20m High Knees
20m Butt Kicks
400m Run
10 Beat Swings
10 Hollow Rocks
10 Bottom Half Burpees

Sprints
5x200m Run
- rest 1 min -

WOD
2 Rounds
40 Ring Rows
50 Russian KB Swings (53/35)
60 Air Squats

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Thursday May 10, 2018

CROSSFIT
WARMUP:
Sled/Sandbag Waterfall for 5 Rounds each
100ft Sled Sprint (outside)
100ft Sandbag Carry (inside)


5 Sets (use a moderate weight)
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
- rest 90 sec -


20 Minutes
Build to a Heavy 50Ft Sled Push


INTENT:
This is a fun day. Leave your egos as home. The warmup should be
fun. Enjoy it. It's different and funactional. The "boring" strength of
unilateral high pulls and presses is to help you maintain strength and
stability. This will help so you continue to work on or perform the
sexier movements like hspu, pull-ups and barbell cycling.
Then push heavy sled. Switch on a off sharing sleds. Be ready to go
when it is your turn. Remember, no egos today. Push what you are
capable of for today! It doesn't matter what anyone else pushes.
Today we are training strength, power 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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Friday May 11, 2018

CROSSFIT
WARMUP:
2 Sets
10 PVC Cuban Complex
10 Sumo Inchworms
10 Beat Swings or Ring Swings
20 Sec Top of the Push-Up Hold
20 Sec Bottom of the Push-Up Hold
20 Push-Ups

STRENGTH: (off 90% + 5lbs)
Strict Press
3 Reps @ 80%
3 Reps @ 85%
3-6 Reps @ 90%

Superset each set with:
10 Lateral Raises

WOD (T) - 15 Min Time Cap
21 Snatches (115/75)
18 C2B Pull-Ups
15 Snatches (135/95)
12 Bar Muscle Ups
9 Snatches (155/105)
6 Ring Muscle Ups


INTENT:
Classic crossfit today with a new-school style metcon.
We first hit our wendler strict press numbers superset with lateral
raises. Start lighter on the superset then you initially think. These
are tough to maintain control. The mecton is designed for increasing
weight and intended to be a higher level prescribed workout. In other
words, most athletes will not be able to do the weight or movements
as prescribed. The snatch is from the floor and can be power or squat.
We will scale as needed for each athlete whether that is barbell weight
or level of gymnastic movement. Today we are training strength, power,
stamina, coordination, accuracy, balance and flexibility.

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FITNESS
WARMUP:
50ft Bear Crawl
50ft Walking Lunge
50ft Crab Walk
10 PVC Pass Throughs
10 PVC Around the World
10 PVC OHS or OH Lunges

3 Sets
3 Wall Walks
20 Sec Handstand Hold
3 HSPU Negatives

3 Sets
15 Sec Top of the Ring Support
15 Sec Bottom of the Ring Dip
5-10 Ring Dips

AMRAP 15
15 Calorie Row
15 Push Press (75/55)
15 Pull-Ups

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Saturday May 12, 2018

WARMUP:
100m Single Arm Overhead Carry (each)
100m Single Arm Farmer Carry (each)
400m Run
20 DB Step Ups (each)
20 Heidens


WOD
5 Rounds
400m Run
15 Toes to Bar
10 Front Squats (155/105)


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Sunday May 13,2018

WARMUP:
10 Minute Team Relay
Starting at the DB/KB Rack
20m Sprint
100ft Empty Sled Sprint
2 Sandbag Cleans
Sprint Back to tag partner


WOD
EMOM 30
A- 15 Russian Swings (70/53)
B- 5-10 Strict Chin-Ups
C- 30 Sec Plank
D- 10 Supinated Deadlifts (135/95) w/ 4 sec negative
E- 30 Sec Bike @70/60 RPM