Programming for July 16th through July 22, 2018

 Athlete: Julie Bass Photo: @supercleary

Athlete: Julie Bass
Photo: @supercleary

Congratulations to Kate Flynn for placing FIRST in her weight class at a Power Lifting Meet this past weekend at Hofstra University. Kate hit a PR back squat of 270lbs. 
Congratulations to Jay Rubinstein (2nd overall & 1st in age group),
Alicia Rodabaugh (1st in age group) and Janice McIntyre (2nd in age group) on their performances at the Waterfront Warriors 5K Race. 

REMINDER:
Afternoon open gym on MWF will begin at 1:30pm immediately following the teen class.

The online store is back up. Click here to order your gear.

-----
Monday July 16, 2018

CROSSFIT
WARMUP:
400m Run

2 Sets
10 Groiners
10m Crab Walk
10 Single Arm High Pulls
10 Sec Top of the Push-Up Hold
10 Sec Bottom of the Push-Up Hold
10 Push-Ups

STRENGTH: Front Squats
5x5 @70%

[Fitness: 5x5 at your heaviest from last week]


WOD (T)
800m Run
50 Pull-Ups
50 Push-Ups
800m Run

(Scale Up: Chest to Bar Pull-Ups)



INTENT:
Last week, you worked upto a heavy front squat single. We are going off of this
number for front squats through September. This is to prepare us to clean heavy
come the Fall. Be consistent in your sets. If you're able to hook grip the bar
on your squats, do it. The workout is an easy read, but by no means is it easy.
Work hard and remember that you are the average of your class. Push yourself
and challenge yourself a little more and you will be raising the average.
800m run to bookend the workout. 50 pull-ups or c2b if you're able to string a bunch
together. We are not looking for singles. If you need to modify to a band for either
movement, that is perfectly fine. Banded pull-ups remain strict.
Today we are training strength, stamina, endurance, balance and accuracy.

-----

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.

-----

Tuesday July 17, 2018

CROSSFIT
WARMUP:
2 Sets
30 Plate Taps
30 Sec Handstand Hold
10 Heavy KB Swings
10 Beat Swings (TTB Focus)

Empty Bar Clean and Jerk Warmup

STRENGTH: Clean & Jerk
EMOM 12
Odd: Power Clean & Jerk + Power Clean & Jerk
Even: Rest


PARTNER WOD (T)
For Time:
40 Synchro Burpees
50 Toes to Bar
60 HSPU
70 Deadlifts (225/155)


(RX+ 275/185 & Stict HSPU) Must be able to string 7+ together.


INTENT:
The partner wod was a hit last week. I will be throwing these in to break up the
individual impact from each wod. Today's clean and jerk strength is 2 power
cleand and jerks every 2 minutes. We want clean, crisp reps. Shoot to do it
at the weight you did the intervals at last week. Maybe a little heavier.
The partner wod is a fun one and kicks off with 40 synchro burpees. Communication
will be key. Split the rest as needed. Remember, you want to be able to string 7+ reps
together for the hspu and deadlifts. Choose your weight accordingly. Today we are
training strength, power, stamina, balance, coordination, accuracy, flexibility and agility.

-----

FITNESS
WARMUP:
2 Sets
30 Plate Taps
30 Strokes on the Rower
20 Groiners
20 Push-Ups
10 Hang DB Snatches each (pause at the top)
100m Double Farmer Carry

WOD
21-15--9
DB Hang Clean & Jerks
Push-Ups
Calorie Row


-----

Wednesday July 18, 2018

CROSSFIT
WARMUP:
3 Sets
30 Sec Bike (70/60 RPM)
10 Box Step Ups (each)
5 Single Arm Strict Press (each)
5 Single Arm Push-Press (each)
50m Single Arm Farmer Carry (each)


WOD (T)
For Time:
30 Calorie Bike
40 DB Step Ups
50 DB Push Press


MIDLINE:
3 Sets
15 GHD Sit-Ups
15 GHD Hip Extensions
30 Sec Double KB Front Rack Hold
30 Sec Sandbag Hold
30 Sec Hollow Body Hold



INTENT:
Today we are mixing it up a little bit. The workout is first, then the strength.
In this case, our strength is focused on our midline. The workout will need to be
staggered because of the number of bikes. You want to push the pace on the bike
a bit but not go all out. If you're at 30 cal by 3-3:30, move on to the step up. The
step ups are intended to be done at the same weight at the push press. Be ready
for those push press. Your legs aren't going to want to move after the bike and
step ups. Today we are training strength, power, balance, coordination, accuracy,
and stamina.

-----

FITNESS
WARMUP:
2 Sets
30 Sec Bike (70/60 RPM)
20 Box Step Ups (10 each)
20 Toe Touches
20 Sec Supinated Hang

Rope Climb & Sandbag Technique

In Teams of 3-4, accumulate
30 Rope Climbs
30 Sandbag Cleans


WOD
For Time:
30 Calorie Bike
30 DB Step Ups
30 DB Burpee to Deadlift

-----

Thursday July 19, 2018

CROSSFIT
WARMUP:
20 Groiners
20 Toe Touches
400m Run
2 Minute Row (25 SPM)


20 Minute Clock
40m Weighted Sled Push (unbroken)
400m Recovery Run


*Each sled will be loaded at a different weight.
You can move onto a heavier sled or add weight

WOD (T)
For Time:
2000m Row
400m Double Farmer Carry (2x53/35)


INTENT:
Everyone will have fun with the strength today. Heavy sleds are always popular.
The clock will run for 20 minutes and you will continuously move through it as many
times are you can, not racing the run. Use the run to recover the legs a bit and keep
the blood flowing. The workout is a take off of one we did about 5 weeks ago.
2k Row and then carry for 400m. The goal is to finish between 11-14 minutes.
Last time we paired these two, it was carry and max cal row in a 10 minute window.
Today we are training strength, power, speed, balance, stamina and endurance.

-----

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.

-----

Friday July 20, 2018

CROSSFIT
WARMUP:
400m Run
10 PVC Pass Through
10 PVC Snatch Balance (power position)
10 PVC OHS
Accumulate 1 Minute in the Top of the Ring Support
Accumulate 1 Minute in the Bottom of the Ring Support
10 Ring Swings or Beat Swings

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 Snatches
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Snatches

12 Minute Clock
Power Snatch
5 Reps @50-55%
5 Reps @60-65%
5 Reps @70-75%


WOD (C)
AMRAP 10
1 Power Snatch (80%)
5 Ring Muscle Ups [or 10 Strict Dips]
35 Double Unders


INTENT:
All snatches today! We have been drilling technique and bettering ourselves in this
lift for weeks. Last week we worked upto a heavy power snatch in 10 minutes.
Use this number to get your percentages. This is a way to keep everything relative.
We will drill the empty bar as usual. then have time to hit lifts building upto 80% so that
when we get to our 80%, we have consistently hit at least 15 lifts and we're prepped
for the workout. The workout will be a challenge to compose yourself when your
heart rate is up from the double unders and arm/shoulders are taxed from the muscle
ups or dips to hit your snatch. Today we are training strength, power, speed, stamina
coordination, accuracy, flexibility, and balance.

-----

FITNESS
WARMUP:
EMOM 16
A- 100m Ski
B- 15 Wall Balls
C- 30 Sec Bike (70/60 RPM)
D- Rest

In the Driveway,
20m High Knees
20m Butt Kicks
20m Side Shuffle each way
20m Power Skips
400m Run @70 %

WOD
AMRAP 16
16 DB Snatches
32 Double Unders
200m Run

-----

Saturday July 21, 2018

WARMUP:
2 Sets
10 Groiners w/ pause
10 Beat Swings
10 PVC Thrusters
10 Bottom Half Burpees
10 Ring Rows
150m Run

3 PERSON TEAM WOD
0:00-10:00
10 Lateral Bar Burpees
MAX UB Thrusters (95/65)

10:00-15:00
REST

15:00-25:00
150m Sprint
MAX UB Pull-Ups

-----

Sunday July 22, 2018

WARMUP:
Waterfall for 3 Rounds each
3 Teams
150m Ski
100ft Sled Sprint
150m Run

WOD
4 TEAMS
Waterfall Style
(5000m Ski Target Goal)

250m Ski
12 DB Snatches
12 Hollow Rocks
12 V-Ups or Lemon Squeezes