Programming for June 4th through June 10, 2018

 Athlete: David Pace Photo: @supercleary

Athlete: David Pace
Photo: @supercleary

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Congratulations to our members who took the running class for the past 7 weeks.
Angela V., Cariann and Andrew D. all ran a personal best for their 1 mile time trial re-test yesterday. Thanks to our running coach, Liz Fernandez for the programming and instruction for this specialty class. Another running class will be coming in the fall.

This past Sunday we had a great turnout for our 4-person team relay and the energy in the gym was phenomenal. 10 teams participated and the times were pretty close. Check Instagram for photos from the day.

This upcoming Sunday is our CrossFit Total. If you are a fitness member and plan to come on Sunday, we ask you to come at 8am to the "IP Engine" workout. This will be a more fitness friendly wod. At 9 and 10am, we will have the CrossFit Total. We are excited to see the results of all the dedication put in throughout the last nine weeks of this lifting cycle. Let's fill that PR board.
 
Our 6 Week CrossFit Teen Program begins July 9th
It will be at 12:30pm on Mondays, Wednesdays and Fridays.
The cost is $250
See Kris O'Neill, Coach Rob or Dr. Jeremy for more information.

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Monday June 4, 2018

CROSSFIT
WARMUP:
2 Sets
200m Run
10 Groiners
10 Beat Swings
10 V-Ups
10 Pause Wall Balls
10 Tuck Jumps

STRENGTH: Back Squat
2x5 @70%
2x5 @75%


WOD (T)
21-15-9
KB Swings (70/53)
Burpees

- rest 3 min -

Accumulate 3 minutes planking

INTENT:
This week has a great mix of workout styles and time domains.
We have moderately heavy back squats to maintain strength before
we go for our max outs with the CrossFit Total on Sunday.
The workout today is fast and gross. I want to see how many people
are willing to go to an uncomfortable pace and stay there. Who can do
this workout in sub 4 minutes? After you finish the workout,
rest 3 minutes, then accumulate 3 minutes planking without letting
your hips touch the ground. Today we are training strength, power,
speed, stamina, agility, balance, and coordination.

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FITNESS
WARMUP:
2 Sets
30 Sec Ski
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
15 Push-Ups
15 Toe Touches

4x250m Ski Sprints
- rest 2 minutes after each set -


WOD
21-15-9
KB Swings (53/35)
Burpees

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Tuesday June 5, 2018

CROSSFIT
WARMUP:
2 Sets
30 Sec Ski
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
15 Push-Ups
15 Band Aparts
15 Toe Touches

STRENGTH: Bench Press
2x5 @70%
2x5 @70%

WOD (T) - 14 Minute Cap
600m Run
50 Wall Balls
40 Toes to Bar
30 Power Cleans (135/95)
20 Ring Muscle Ups


INTENT:
Just like yesterday's squats, we are maintaining our bench press
with moderately heavy weights. You will have your opportunity to
test the 1RM next week. The workout today is a variation of 14.4
which was a 14 minute amrap. Today, that time domain is our cap
and the workout is for time. 600m will be marked. After the run,
you chip away at the rest of the work. If you are unable to do ring
muscle ups, modify to 15 chin-ups + 15 strict dips.
Today we are training strength, power, endurance, stamina, balance,
accuracy, coordination, and flexibility.

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FITNESS
WARMUP:
2 Sets
200m Run
10 Groiners
10 Beat Swings
10 V-Ups
10 Pause Wall Balls
10 Tuck Jumps

STRENGTH: Back Squat
4x10
(3 sec down, 1 sec up)

WOD
400m Run
50 Wall Balls
400m Run
50 V-Ups or Lemon Squeezes
400m Run
50 Ring Rows

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Wednesday June 6, 2018

CROSSFIT
WARMUP:
2x10m High Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
2x10m Side Shuttle (each way)
2x10m Power Skips
10 Beat Swings + 5 Strict Pull-Ups
20 PVC Thrusters
1 Minute of Jump Rope Practice

6x200m Run Sprint
- rest 1 min -

WOD (C)
3 Rounds
50 Double Unders
15 Thrusters (95/65)
15 Pull-Ups


INTENT:
Running sprint repeats is a main focus today. Despite the reaction
some of you may have to this, it is good for you. This type of
training promotes speed and power, and it transfers to lifitng weights.
The workout might as well have the name "double under fran."
150 total double unders, 45 total thrusters, 45 total pull-ups.
The doubles will get you breathing heavy before picking up the barbell.
Can anyone go unbroken on these rounds? Just like last Friday's wod,
keep your composer and commit to the set once you start it.
If you really struggle with double unders or don't have them at all, we want
you to do 50 plate taps each round to a 25 or 45lb plate. By doing this, you will
still be under similar fatigue as those going for larger double under sets and you
will still feel the "burn" of the movement. Today, we are training power, speed,
stamina, endurance, coordination, accuracy, balance, flexibility, and agility.

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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 June 7, 2018

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

Then,
1 Attempt of Max Time Pronated Bar Hang
(ONLY SCORE FOR THE DAY)

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:
4 Sets
2 Hang Power Snatches + 2 OHS


MIDLINE:
A)
Accumulate 2 Minutes in an L-Sit
Each break, perform 10 empty bar good mornings

B)
100m OH/Waiter Mixed Carry (each)
100m Single Arm Farmer Carry (each)
100m Sandbag Bearhug Carry

C)
2 Sets
20 GHD Sit-Ups or Zombie Sit-Ups
20 GHD Hip Extensions



INTENT:
This is the third straight week we are specifically drilling the empty bar
snatchwork. I am seeing positive change in many of you and the
overall speed and efficiency of the bar movement has improved.
The strength is a complex of 2 hang power snatches plus 2 overhead
squats. Then, there is plenty of midline madness. You will be in groups
for the midline work and it does not have to be done in order of
A, B, C. Today we are training strength, power, speed, coordination,
balance, accuracy, flexibility and stamina.

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FITNESS
WARMUP:
5 Sets
10 Calorie Bike (65/55 RPM)
10 DB Snatches
1 Rope Climb
- rest 1-2 minutes -


MIDLINE:
A)
Accumulate 2 Minutes in an L-Sit
Each break, perform 10 empty bar good mornings

B)
100m OH/Waiter Mixed Carry (each)
100m Single Arm Farmer Carry (each)
100m Sandbag Bearhug Carry or 60 Sec Hold

C)
2 Sets
20 GHD Sit-Ups or Zombie Sit-Ups
20 GHD Hip Extensions

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Friday June 8, 2018

CROSSFIT
WARMUP:
2 Sets
200m Run
5 Wall Walks
10 Tuck Jumps
30 Sec Handstand Hold

Barbell Cycling Warmup with Coach

EMOM 12
Odd- 6 Touch n Go Power Cleans
Even- 6 Strict HSPU


WOD (T)
100 Box Jump Overs (24/20)
EMOM: 3 Wall Walks


INTENT:
This will be an interesting day if you have come to the gym every day
of the week so far. Your midline is taxed so these movements may
cause your core to fatigue early on. Be aware of this. First, you have
power clean barbell cycling and strict hspu. These are strict on purpose.
No kipping today. We are re-introducing the hspu into the program and
going strict for a couple weeks before adding the kip. Then, a grinder of
a workout. 100 box jump overs. You do not have to stand up at the top
of the box, just on and over the box. Every minute, you must stop and
perform 3 wall walks before continuing your quest for 100 box jump
overs. If is too difficult and causes you to not have enough time on the
box, cut the number of wall walks down. Today we are training
strength, power, coordination, accuracy, balance, and stamina.

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FITNESS
WARMUP:
4 Sets
200m Run
2 Wall Walks
10 Broad Jumps
20 Sec Supinated Hang

EMOM 10
Odd- 10 DB Hang Squat Cleans
Even- 10 DB Push Press

WOD
100 Box Jump Overs
EMOM: 5 Wall Balls

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Saturday June 9, 2018

WARMUP:
In the Driveway,
20m High Knees
20m Butt Kicks
20m Side Shuffle (each way)
20m Alt Straight Leg Swings
Then,
400m run
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
15 Push-Ups


Rope Climb Technique & Practice

WOD
4 Rounds
400m Run
25 Push-Ups
25 Sit-Ups
5 Rope Climbs

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Sunday June 10, 2018

WARMUP:
Today's program is designed for those who have been
following our strength cycle since the CrossFit Open
ended.
If you have not been doing these lifts, please come
to the gym for 8am to get some conditioning in with our
IP Engine workout. It will be posted on social media
@buildingtheengine


CrossFit Total

20 Minute Clock
1RM Back Squat

20 Minute Clock
1RM Strict Press

20 Minute Clock
1RM Deadlift