Programming for August 20th through August 26, 2018

 Athlete: Michelle Kromas Photo: @supercleary

Athlete: Michelle Kromas
Photo: @supercleary

If you are interested in ordering some gym gear, go to the "SHOP" tab. The online store is available. We will be looking to come out with Fall/Winter apparel by October. If there are certain things you want to see, let us know.

The Fall/Winter Weightlifting Program already has 27 members signed up. There will be 2 groups so that Coach Steve is able to give his attention to everyone. The choice of 11am or 1pm group will be first come first serve in order of those who signed up. We will be creating those groups in the coming weeks.

The teen class wrapped up last week. Open gym is back to 12pm-4:45pm Monday through Friday.

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Monday August 20, 2018


CROSSFIT
WARMUP:
2 Sets
150m Run
30 Sec Bike (70/60 RPM)
30 Sec Ski
10 Single Arm Press w/ 1 sec pause

Then,
20 Groiners
10 Squat Thoracic Rotations
10 Kossaks
20 Sec Table Top Hold
10 Pause Wall Balls

STRENGTH: Front Squats
2x3 @80%
2x3 @85%

[Fitness: 5x5 Front Squats increasing]

WOD (C)

"Karen"
150 Wall Balls (20/14)


INTENT:
As mentioned in some classes last week, this Mon-Fri WODs will all be from this same
week last year. They are not in the same order, but here is an opportunity to see how
do compared to how you did a year ago. Keep in mind, our training has been focused
olympic lifts in the power position and front squats. So today, we have "karen." This time
last year we had drilled wall ball mentality all summer and tested this CrossFit girl
benchmark to see how our training paid off. Today, we will see how many of you guys
and girls maintained that mentality and are no longer victims to the wall ball.
Anyone who goes unbroken on "karen" earns a free shirt and joins a very small club.
It is also a chance to go on the leaderboard with 50 unbroken or more.
Today, we are training strength, power, stamina, balance, accuracy and coordination.

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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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Tuesday August 21, 2018

CROSSFIT
WARMUP:
1 Minute Row (30 SPM)
1 Minute Bike (70/60 RPM)
5 Inchworms Push-Ups
10 Split Jerk Footwork
10 Single Arm High Pulls
10 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 Complex
Every 2 Minutes for 12 Minutes
1 Power Clean + 1 Hang Power Clean + 1 Jerk
(use anywhere from 75-85%)


WOD (T)
For Time:
25/18 Calorie Bike
15 Hang Power Cleans (145/100)
25/18 Calorie Row



INTENT:
The empty bar warmups continue. I know not everyone likes these, but you're all
getting much better and faster at your lifts. If you are doing the weightlifting class
beginning in September (27 are already signed up) get used to the empty bar drilling.
They pay off big time. We are doing a power clean and jerk complex today.
Today's repeat wod is a sprint style. The barbell should be unbroken. Get after it!
Today we are training strength, power, speed, coordination and balance.

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FITNESS
WARMUP:
2 Sets
1 Minute Bike
10 Single Arm High Pulls
10 Toe Touches
20 Sec Top of the Push-Up Hold
20 Sec Bottom of the Push-Up Hold
10 Push-Ups

WOD 1
6 Rounds
60m Run
1 Rope Climb

WOD 2
30 Calorie Bike
40 Push-Ups
50 Calorie Row
60 KB Swings (53/35)

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Wednesday August 22, 2018

CROSSFIT
WARMUP:
2 Rounds For QUALITY
200m Double Arm Farmer Carry
15 Toes To Bar
400m Run
10-20 HSPU

WOD (T)


Every 3 Minutes for 4 Rounds
20 Front Rack Lunges (95/65)
10 Burpees over the Bar

Record Slowest Round


INTENT:
The quality work should challenge you. This means if you need to load up farmers
handles, do it. This is a great opportunity to practice hspu. If you can easier do 10-20
kipping hspu, go strict. The wod is a total body burner. You ideally want the lunges to
be unbroken and then move on the burpees. Today we are training strength, stamina,
coordination, balance, agility, flexibility, speed and accuracy.

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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.

-----

Thursday August 23, 2018

CROSSFIT
WARMUP:
250m Row
200m Run
10 PVC Pass Throughs
10 PVC Around the World
10 PVC Snatch Balance (power position)


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
6x2 @75%


PARTNER WOD (T)

2000m Row (Alternate every 250 or 500m)
Partner must hold a KB while off the rower (70/53)
-then-
2000m Run (alternate every 200m)
Partner must hold a kb while "resting" from the run.

*If the kb is resting on the floor at any time, both partners perform 10 burpees each*


INTENT:
The empty bar snatch warmup is looking faster and smoother. I know I keep saying this
but to get better and any skill, you must drill it. I've said it about the quality work. There
are very very few people who like doing carries. They transfer and help us achieve
success in the "sexy" movements that we all want to do. The empty bar work is the
same concept. Embrace the drills and you'll lift better. Today's partner wod is a non-stop
workout. Today we are training strength, power, speed, endurance, stamina, balance,
flexibility, accuracy and coordination.

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FITNESS
250m Row
200m Run
10 PVC Pass Throughs
10 PVC Around the World
10 PVC Snatch Balance (power position)

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

PARTNER WOD (T)
2000m Row (Alternate every 250 or 500m)
Partner must hold a KB while off the rower (70/53)
-then-
2000m Run (alternate every 200m)
Partner must hold a kb while "resting from the run.

*If the kb is resting on the floor at any time,
both partners perform 10 burpees each*

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Friday August 24, 2018

CROSSFIT
WARMUP:
2 Sets
50ft Walking Lunge (length of the rig
10 Single Arm High Pulls (each)
10 Bottom Half Burpees
10 Single Arm Thrusters (5 each)


STRENGTH: Strict Press
5 Reps @ 77%
3 Reps @ 82%
Max Reps @ 87%

"The 540" (C) -
For Time:
50 Overhead Lunges w/ plate (45/25)
40 Pull-Ups
30 Thrusters (95/65)
20 Burpees
10 Squat Cleans (135/95)

This WOD is done in 2 heats.
Other people can change your weights for you.


INTENT:
After we hit some pretty heavy strict press (and take 2-3 min between those sets), we
have "the 540." I know some of you will remember this one. I've done this workout a
few times over the last 4 years. It's intended to be a faster workout than it looks on
paper. The average mean time last year was around 10 minutes. Today we are
training strength, power, speed, stamina, coordination, balance, agility, and flexibility.


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FITNESS
WARMUP:
2 Sets
200m Run
30 Sec Standing Calf Raise Hold
15 Sec Single Leg Standing Hold
30 Pogo Hops
30 Sec Squat Hold
10 Air Squats
30 Double Under Attempts

Partner WOD
AMRAP 20
"I go you go" for rounds
10 DB Thrusters
30 Double Unders

If you complete 20 Rounds, max burpees in remaining time.

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Saturday August 25, 2018

WARMUP:
Team Relay
5 Rounds each
100m Ski
10 Wall Balls
10 KB Swings


WOD
3 Rounds
20 Hang Power Cleans (95/65)
20 Front Squats
20 Push Press


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Sunday August 26, 2018

The gym is closed today. Class will be at Laurelton Beach. Please arrive at 8:30am.

BEACH WOD

3 Rounds
Teams of 2
P1: 200m Sandbag Bag Carry
P2: AMRAP
20 Alt DB Snatches
20 Air Squats

- rest 10 min -

Teams of 2
Amrap 10
I Go You Go Rounds
10 Sandbag Lunges
100m Hard Sand Sprint