Programming for August 13th through August 19, 2018

 Athlete: Marc Caine Photo: @supercleary

Athlete: Marc Caine
Photo: @supercleary

We had a great turnout and awesome time at Friday Night Lights. Some members brought their family, a few of the teen program members came to participate and the bbq was a hit. Make sure you keep an eye out when we have our next FNL.

The next Weightlifting Specialty Class begins in the Fall. The dates are:
September 23rd
October 14th
November 4th
November 25
December 16th
January 6th

The Beach WOD is August 26th at Laurelton Beach. We will be putting a sign up sheet on the desk to get a head count for bringing equipment. 

Flex on the Beach is September 15th. 
If you already have a team set, please add it to the roster on the front desk.
If you're looking to join a team or you are in need of someone to complete your team, 
let us know so we can help find you teammates.
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Monday August 13, 2018

CROSSFIT
WARMUP:
2 Minute Row
10 Inchworms Push-Ups
10 Split Jerk Footwork
15 Single Arm High Pulls
15 Single Arm Strict Press (each)
30 Sec Table Top Hold

Empty Bar Clean and Jerk Warmup (led by coach)
1x5 High Hang Jumps
1x5 High Hang High Pulls
1x5 High Hang Power Clean + Push Press
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Clean + Power Jerk
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Clean + Split Jerk


STRENGTH: Power Clean & Jerk
12 Minute Clock
3x1 @70%
3x1 @75%
2x1 @80%
2x1 @85%


WOD (T) - 10 Minute Cap
1000m Row
10 Power Cleans (75%)
10 Bar Muscle Ups

(Modify BMU with: strict c2b, pull-ups, banded strict)


INTENT:
Another fun week ahead of us. The summer is flying by. It feels like only a few weeks
drilling the empty bar work for the olympic lifts. Everyone, yes everyone is looking
better and better each time we train the clean and snatch. We are concentrating on
power for now to be efficient and fast. We will move into the squat variation of these
lifts in September. (If you are interested in the Olympic Lifting Specialty Class, ask
a coach or staff member). The workout today will be a fun one that will force you to
move with urgency as we have a time cap. The row should be strong but not looking
to set records on the row. You want to be able to step off the 1000m and be able to
consistently hit clean, crisp reps on the barbell. From there, the skill of bar muscle ups
are thrown at you. The options for modifications are listed. Today we are training
strength, power, coordination, balance, stamina, endurance and flexibility.

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FITNESS
WARMUP:
2 Sets
250m Row
5 Inchworm Push-Ups
10 Single Arm High Pulls (each)
10 Single Arm Press (each)
10 Sec Hollow Hang
10 Sec Arch Hang
10 Beat Swings

Empty Bar Clean DRILLS (led by coach)
1x5 High Hang Jumps
1x5 High Hang High Pulls
1x5 High Hang Power Clean
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Clean
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Clean

WOD
AMRAP 10
20 Calorie Row
20 Barbell Strict Press
20 Sit-Ups
20 Pull-Ups

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Tuesday August 14, 2018

CROSSFIT
WARMUP:
In the Driveway,
20m High Knees
20m Butt Kicks
20m Alt Straight Leg Swings
20m Power Skips
20m Side Shuffle (each way)
200m Run

Then,
20 Groiners
10 Squat Thoracic Rotations
10 Kossaks
20 Sec Table Top Hold
20 Sec Ski


STRENGTH: Front Squats
2x5 @70%
2x5 @75%

[Fitness: 5x5 Front Squats increasing]


WOD (T)
2 Rounds
150m Ski Sprint
200m Run
Max Unbroken Front Squats @50%

- rest 4 minutes between rounds -
*The barbell is taken from the floor


INTENT:
We are taking a step back for a little deload on the front squats this week. The
rep scheme and percentages started to get to some of you last week. We will be
back up to challenge you next week. Maintain the strength and practice great
form today. For the workout, we have the opportunity to get volume of front squats
at 50% of your 1RM. However, you must do so under fatigue. Today we are training
strength, power, speed, stamina, flexibility, coordination, balance and agility.

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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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Wednesday August 15, 2018

CROSSFIT
WARMUP:
25 Minutes of Quality
1 Minute Ski, Bike or Row
10 Inchworm Push-Ups
20m Double KB Walking Deadlifts
10 Sciatic Nerve Floss
10 Hollow Rocks
10 V-Ups or Lemon Squeezes
10 Side Plank Hip Raises (each)
30 Sec Plank

PARTNER WOD (T)
AMRAP 12
"I Go You Go Rounds"
24 Double Unders
12 Push-Ups
6 Toes to Bar



INTENT:
We have a little break up of intensity mid week to make sure we aren't beating you
up too much. We have a long quality piece to start. Please treat this just like you treat
your workouts. Do each movement with intent and move with a purpose. Understand
why your are performing the movements and how they connect to the workout. If you
don't know, ask your coach. The workout is partner style. You rest while your partner
works and vice versa. Keep the integrity of the movements and hold yourself and
partner to that standard. Today we are training strength, balance, accuracy,
coordination, flexibility and stamina.

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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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Thursday August 16, 2018

CROSSFIT
WARMUP:
20-40-60m Shuttle Run (1/2 speed)
10 PVC Pass Throughs
10 PVC Around the World
10 PVC Snatch Balance (power position)
20-40-60m Shuttle Run (3/4 speed)

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


STRENGTH: Power Snatch + OHS
4x1 @75%
4x1 @80%
2x1 @85%


WOD (T)
5 Rounds
90 seconds on, 90 seconds off
20-40-60m Driveway Shuttle Sprint
Max Power Snatches (80%)


INTENT:
I know a number of you don't like the empty bar warmups. I even asked a class last
week who hated it. I appreciate the honestly of those who told me. I know everyone
wants to lift better and hit new PRs. I want that too, and this warmup will ignite the
muscle memory needed to perform better and safer. So bare with me on these and
trust the process. The better we get at the empty bar drills, the less time they take.
In turn, we have more time to lift heavier weight. The strength this week has the
addition of overhead squats after each snatch. For those who struggle with the OHS,
I want you to work on it. Slow the movement down and get as low as possible with the
ability to stay strong and stable. For the workout, each round starts with a shuttle sprint
in the driveway followed by as many power snatches with good form as possible.
This kind of workout can be fun because we drill the movement so much.
Many of you have developed that neccessary muscle memory to be "automatic" when
setting up at your 80% snatch. Today we are training strength, power, speed, balance,
coordination, agility, flexibility, accuracy and stamina.

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FITNESS
WARMUP:
2 Sets
200m Run
10 PVC Pass Throughs
10 Burpees
50m Single Arm Overhead Carry (each)

Empty Bar Snatch DRILLS (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


WOD
18.0
21-15-9
DB Snatches (50/35)
Lateral Burpees over DB

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Friday August 17, 2018

CROSSFIT
WARMUP:
150m Run
2x10m High Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
2x10m Side Shuffle Each Way
2x10m Alt Straight Leg Swings
150m Run


Then,
2 Sets
30 Sec Handstand Hold
10 Single Arm Strict Press (each)

STRENGTH: Strict Press
3 Reps @ 73%
3 Reps @ 77%
MAX Reps @82%

[Fitness: 5x5 Barbell Push Press}

Pre-WOD: HSPU POSITIONING
20 Sec Tuck Hold
20 Sec Headstand Hold
20 Sec Tuck to Headstand Transitioning

WOD (T)
AMRAP 12
3 HSPU
3 KB Swings
6 HSPU
6 KB Swings
150m Run
9 HSPU
9 KB Swings
12 HSPU
12 KB Swings
150m Run
15 HSPU
15 KB Swings
18 HSPU
18 KB Swings
150m Run
etc...


*Modify HSPU with DB Z-Press with a challenging weight.



INTENT:
The strict press this week gets heavier but we have less reps for each set. Remember,
the final rep is for max reps. We will be going over the hspu positioning again. Some
of you last week were able to get into 1 or 2 of the positions for the first time. Awesome
job on that. Lets practice and improve this week. For those who haven't had the chance
to practice hspu because they've been in wods and the intent didn't allow for you to
practice them, they will be in a strength/skill part next week. In the workout, we have an
ascending ladder of 3s for 12 minutes. After every even number round, you must run
150m before continuing your ladder. The hspu may be kipped today. There is absolutely
NO REST ON YOUR HEAD. When you need to rest, come off the wall and pause at
the top of your rep. These are the safe options so you avoid seeing Dr. Jeremy or
Dr. Mike for neck issues. Be smart about how you approach your workout.
Today we are training strength, power, balance, coordination, accuracy, and stamina.

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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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Saturday August 18, 2018

WARMUP:
In the Driveway,
20m High Knees
20m Butt Kicks
20m Alt Straight Leg Swings
20m Side Shuffle (each)

2 Sets
200m Run
10 Lunges
10 Bottom Half Burpees
10 Russian KB Swings


WOD
21-15-9
Hang Power Cleans (135/95)
Front Rack Lunges
Burpees over the Bar

*** 200m Run after the 21s, 15s and 9s ***


FINISHER:
4 Sets
10 Hollow Rocks
10 V-Ups
10 Side Hip Raises (each)
30 Sec Plank

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Sunday August 19, 2018

WARMUP:
Teams of 3-4
100 Calorie Bike
(Athletes can only work for 20 sec intervals)


2 Sets
10 Sec Top of the Push Up Hold
10 Sec Bottom of the Push-Up Hold
10 Push-Ups
10 Tuck Jumps
10 Squat Jumps
10 Box Step Ups

WOD
AMRAP 15
15 Double DB or KB Push Press
15 Box Jump Overs (24/20)