Programming for June 18th through June 24, 2018

 Athletes: Erica Stockman (rowing) & Kesley Scahlon (standing)

Athletes: Erica Stockman (rowing) & Kesley Scahlon (standing)

APPAREL
A number of members were asking about apparel for purchase. The online store is active and will be for the next week for those of you who would like to get some new gear. 

IMPORTANT
As the weather is getting hotter, please remember to be considerate of your fellow members by wiping off the equipment after you use it. (bikes, rower, med balls, etc.)
Thanks!

SIGNING IN
Please use the iPad to sign in when you come to class. We know it's easy to forget but we are trying to make it a habit for everyone. This will help us monitor the size of the classes so we can make a second coach available if a class becomes too large for one coach. 
It also helps us keep up to date of memberships. 
Thanks again.


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Monday June 18, 2018

CROSSFIT
WARMUP:
2 Sets
100m Double Waiter Carry (each)
100m Double Farmer Carry (each)
*the farmer handles aren't decorations*
10 Single Arm High Pulls (each)
*challenge yourself*
10 Single Leg RDL (use two DB)
20 Sec Handstand Hold
8-12 Strict HSPU or Double DB Strict Press


WOD (T) -
"Hasselhoff"
1 Mile Run
35 Wall Balls (20/14)
35 Deadlifts (135/95)
35 Pull-Ups


INTENT:
This week starts off with some opportunity to practice a skill/strength
in strict handstand push-ups along with working out structural balance
in our carries. Remember, we all like to be able to deadlift heavier
weight. To be balanced, you should be about to single arm farmer
carry 100lbs for 100m if you're able to barbell deadlift 200lbs 10 times.
The workout is a repeat from about a year ago. If you remember it,
You will be challenged to go unbroken on the reps. The key is to keep
large sets. The weight should be light and challenge your grip to hang
on. Today we are training strength, balance, coordination, accuracy,
endurance and stamina.

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FITNESS
WARMUP:
2 Sets
100m Double Waiter Carry (each)
100m Double Farmer Carry (each)
*the farmer handles aren't decorations*
10 Single Arm High Pulls (each)
*challenge yourself*
10 Single Leg RDL (use two db)
20 Sec Handstand Hold
8-12 Strict HSPU or Double DB Strict Press

WOD
2 Rounds
800m Run
25 RKB Swings (53/35)
25 Ring Rows (Faster Up, Slower Down Tempo)
25 V-Ups or Lemon Squeezes


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Tuesday June 19, 2018

CROSSFIT
WARMUP:
3 Sets (In Pairs)
2 Minute Row (30-33 SPM)
[Target Goal: 600/500m]
- Rest 2 Minutes -


SKILL: Toes to Bar
2 Sets
15 Sec Hollow Body Hang
15 Sec Arch Hang
10 Hollow Hang + Pull Down (USE YOUR LATS)

2 Sets
10 TTB Straight Leg Kips (focus: opening up the kip)

2 Sets
10 Fast Knee Raises (focus: cycling speed)

2 Sets
Max Toes to Bar

*Modify with a partner hold a PVC as a target
or use a dirty south bar.

WOD (T)
1000m Row
50 OHS (115)

Fitness: Front Squat if OHS is too challenging.


INTENT:
We will be taking time this summer to drill some skills. Patience is
important when going through these. If you are a beginner, this is
a great opportunity to learn so make sure you do your best to come
to the gym on these days. For the intermediate athletes, it may be
frustrating because you have some of the skill for lack the next step.
Ask questions, keep practicing and you will gain that extra skill and
knowledge of the movements. For the advanced, this is your
opportunity to fine tune the movements we work on. If you think you
don't need to work on things, you are doing yourself a disservice.
Take advantage of these days. This is your time to get a leg up on
the guys or girls who you compete with in the gym.
The workout is a fast one. Can anyone go sub 6 minutes?
The OHS weight should allow for larger sets.
Today we are training flexibility, accuracy, coordination, balance,
power, speed, strength, stamina and endurance.

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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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Wednesday June 20, 2018

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike (70/60 RPM)
10 Single Arm High Pulls
10 Single Arm Strict Press
10 Split Jerk Footwork only
10 Tuck Jumps

Empty Bar Clean Warmup (led by coach)

STRENGTH: Clean & Jerk Complex
5 Sets
1 Power Clean + 1 Hang Power Clean + 1 Jerk
(No Higher Than 75% of your 1RM)


WOD (T)
Every 3 Minutes for 6 Rounds
10/7 Calorie Bike
6 Touch n' Go Clean & Jerks (135/95)


INTENT:
This will be a fun one today. After an empty bar warmup led by your
coach, you have five clean and jerk complex. These are not intended
to be super heavy, therefore we should have no failed attempts.
We are on the bike for the workout and paired with touch n go clean
jerks. The bike should be an all out sprint (no more than 20 sec)
and right to the barbell for six unbroken reps. We will record your
fastest and slowest round. Consistency is key. Today we are training
strength, power, speed, stamina, recovery, balance, coordination,
accuracy and agility.

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FITNESS
WARMUP:
2 Sets
30 Sec Ski
30 Sec Bike
10 Band Aparts
10 Sec Top of the Push-Up Hold
10 Sec Bottom of the Push-Up Hold
10 Push-Ups

STRENGTH:
3 Sets
10 DB Bench Press
10 Single Arm Bent Over Row (each)
Max Tricep Extensions w/ a band


WOD
3 Rounds
15/10 Calorie Ski
15/10 Calorie Bike
- rest 2 minutes -

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Thursday June 21, 2018
(FIRST DAY OF SUMMER)

CROSSFIT
WARMUP:
2 Sets
200m Run
20 Sec of Standing Calf Raise
20 Sec Single Leg Standing Hold
20 Pogo Hops
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
15 Push-Ups

3 sets
30 Sec L-Sit
10 V-Ups
10 Hollow Rocks
10 Side Hip Raises (each side)
- Rest 1 Minute -

WOD (T)
3 Rounds
AMRAP 4
200m Run
50 Double Unders
MAX "Bridge's Burpees"
- Rest 2 Minutes -


What is "Bridge's Burpee?"
Down --> 3 Push-Ups --> Up


INTENT:
We have a bunch of corework before we introduce a new movement
to the mix. In the workout, we want to make sure we are moving well
so modifying the style of burpee is important. You get 2 minutes of
rest between rounds, so run hard. If you don't have double unders,
you wil do 50 plate taps. If you need to cut the number of double
unders down, you can do that. The plate taps will give a "burn" like
50 fast doubles gives. Today we are training speed, balance, strength,
coordination, accuracy, stamina, and recovery.

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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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Friday June 22, 2018

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike
10 PVC Snatch Balance

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

STRENGTH:
EMOM 10
1 Power Snatch + 1 Squat Snatch

WOD (C)
"Amanda"
9-7-5
Ring Muscle Ups
Squat Snatches (135/95)

OR

"Mandy"
9-7-5
Strict Pull-Ups
Strict Ring Dips
Power Snatches (135/95)


INTENT:
You all did very well with the snatches last week. We will continue to
warmup with the empty bar this way as you continue to improve.
This week, we are training using an emom. Both lifts are from the
ground. Hit power snatch, reset and take a breathe, then hit a squat
snatch. If the overhead position in the squat is an issue for you,
we want to go as deep as possible in the power position.
The workout is a classic girl benchmark, "Amanda." I have created an
option for those who don't HAVE muscle ups. Going with the option
"Mandy" isn't the easy option. It's actually a little more work and some
might say it's more challenging. Today we are training strength, power,
speed, coordination, balance, flexibility, and stamina.

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FITNESS
WARMUP:
EMOM 15
A- 30 Sec Ski
B- 15 Wall Balls
C- 10 DB Snatches


WOD
EMOM 18
A- 100ft Sled Sprint + 1 Rope Climb
B- 5 DB Thrusters + 5 Pull-Ups
C- REST

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Saturday June 23, 2018

WARMUP:
10m High Knees + Back Pedal
10m Butt Kicks + Back Pedal
10m Side Shuffle (each)
10m Alt Straight Leg Swings
30 Sec Squat Hold
10 Inchworm Push-Ups
400m Run

WOD
800m Run
50 Push Press (95/65)
50 Sit-Ups
50 Front Squats
800m Run

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Sunday June 24, 2018

WARMUP:

DODGEBALL!


WOD
7 Rounds
AMRAP 2
20/15 Calorie Row
Max Burpees
- rest 2 minutes -