Programming for September 17th through September 23, 2018

 Athlete: Joe Masone lifting at Flex on the Beach

Athlete: Joe Masone lifting at Flex on the Beach

Congratulations to all of our athletes who competed at Flex on the Beach this past weekend!
Your training and hard work paid off and was definitely noticed on the competition floor (or sand)

This upcoming Sunday is the start of the Weightlifting Program. If you did not receive the email with the rosters, please see Coach Rob.


PLEASE TAKE A FEW MINUTES TO READ THIS…
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TRAIN WITH INTENTION

It’s been over a year since I began to include the “intent” in the daily program at CrossFit Island Park. For the most part, it has been a huge success. More and more athletes feel better prepared and walk in the gym on a daily basis more mentally focused for their workouts.

The Whiteboard is a great tool to track and measure our successes. It can also be a dangerous thing if we tend to ALWAYS focus on beating the top time/score posted so far. When we focus on the whiteboard, beating certain individuals and trying to lift as heavy as possible every single day, we are completely out of focus.

Training Days and Compete Days have been the way I communicate the days we want to concentrate on different aspects of training and days we “go for it”. I may not have expressed it fully in the context of the written program but I speak about it in class. This is important for a number of things. One of our biggest goals as a community is longevity.  We want to sustain our athleticism at a high level for decades, not just a few years. For this reason, we physically, mentally and emotionally cannot compete every day we are in the gym. Our bodies will not allow it.

Training Days fill the majority of the program. These days are selected either during a specific point in the week (Monday’s tend to be training days because many of us over-exert ourselves on weekends.) Training days will involve the particular movements we are focusing on at the time. We have been training the power snatch for over two months and have seen that as the training day each week along the way. I personally have more fun during training days. These aren’t necessarily days with less intensity. Training days have specific focuses to improve specific aspects of your “game.” These include barbell cycling skills, toes to bar or simple yet grinding workouts to train mindset. These days are intended to give us the opportunity to work on the skills we lack/struggle with, learn more about pacing, work on power output, drill the barbell movements, build strength and train how our mind and body communicate. I often give multiple ways to approach a workout, tips how to break up reps, how to breathe and how to modify. Some training days have more intensity than compete days. Think about many of the interval training days we do. Often times, those short intervals pack more of a punch then compete day workouts.

Think of it this way, almost everyone in the gym knows who Mat Fraser is. He has won the CrossFit Games for the last 3 years. How many days this year has he truly competed? The answer is 8 (3 days at Regionals and 5 days at the Games.) Yes, you can say “that guy is a freak though.” I won’t necessarily disagree with you. He is scary good at his job. HIS JOB. That is my point. Eight days in the year to compete and it is his job. Then I look at some very good athletes we have in the gym and the understanding is either lost or not fully there yet. Everyone of us at the gym have jobs or go to school. Our primary focus is not training to compete for money. When we compete, it is for fun, bragging rights and overall self satisfaction. This is all the more reason we want to be able to do it more often, but not everyday.

Compete days are implemented to give an extra push and test yourself. If we push our limits more than our body can handle, we will have a difficult time recovering and will have a higher risk for injury. Compete days will include benchmarks, 1RM lifts, and tests of movements that we’ve been focused on in training.

This is all part of the process. EMOMs are great tools for training days. AMRAPs can go either way. If we are training, we want to stay consistent in movement and pace. When we use AMRAPs on compete days, the consistency and pacing still applies (in theory, but in practicality we see lack of integrity in movement, which can lead to unsustainable training habits). The difference is in when you are able to put your foot on the gas and sustain an increased pace for the remainder of the workout.
For time workouts always work in a similar way as amraps. The only difference is, unless there is a time cap, the clock is not on your side. You must finish the task at hand. Then again, our coaches are always modifying as needed so the intended stimulus is still attained.

There may be days that have a (T) next to it and you feel like it’s your day to go for it. By all means, do it. Talk to your coach to let them know that’s the plan you came in with and he/she can provide any tips they have. On the flipside, I can’t tell you how many times I’ve felt tired or so sore when we had a (C) next to the wod and I mentally didn’t have it to compete. It is okay to take those days as training days. It’s days to get some volume in and collect reps. I’ve heard a number of members say it after a long week or tiring day at work, “today is a training day for me.” That takes self discipline and keeps your ego in check. Props to those athletes who know themselves well enough to do that.

Our goal is to have as many pain free training days as possible over the course of the next year, decade and life time. Focusing on more training rather than competing is what will get you there while remaining very fit.

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Monday September 17, 2018

CROSSFIT
WARMUP:
2 Sets
1 Minute Ski
1 Minute Row
10 Groiners
10 Single Arm OHS (each)
20 Sec Hollow Body Hollow
20 Lemon Squeezes
10 Bottom Half Burpees
10 Box Step Ups


STRENGTH:
Front Rack Step Ups
5x10 @30-40%

WOD (T) -
20/15 Calorie Ski
15 Burpee Box Jump Overs (24/20)
15 Overhead Squats (115/75)
20/15 Calorie Row


*Modify OHS with Front Squats


INTENT:
We continue this week with front rack step ups because I have seem the imbalance
in strength in many members. This imbalance may be between legs or just unable to
consistently step up a certain percentage of their front squat weight. Working the
unilateral strength will keep up safer and stronger in the long run. The wod is a good
one. We will work the chipper across the room. We will do the workout in waves with
4 skis, 8 boxes, upto 8 barbells and 8 rowers. This will allow for space. If ohs are a very
challenging movement for you or you should not go overhead, you will be doing front
squats for the workout. The stimulus is meant to raise the heart rate and force you to
work fast under fatigue. It's a fast chipper. Today we are training strength, power, speed,
stamina, balance, coordination, agility 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.

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Tuesday September 18, 2018

CROSSFIT
WARMUP:
3 Sets
30 Sec Bike 60/50 RPM
30 Sec Bike 75+/65+ RPM
20 Sciatic Nerve Floss (10 each)
20 Sec Standing Calf Raise
20 Pogo Hops
20 Double Under Attempts or 30 Double Unders
20 Sec L-Sit Hold
20 Lemon Squeezes or 10 Strict TTB
20 Walking Lunges

WOD (T)
4 Sets
12/8 Calorie Bike
10m Double KB Front Rack Walking Lunges
30 Double Unders (Scale: 30 Singles or Plate Taps)


- rest 3 minutes after each round -


INTENT:
The 3 sets to start will warm us up very well. We are looking to get a solid training day in
but not totally wipe ourselves out before tomorrow's compete day. For the workout,
we will work across the room opposite of Monday's wod. For the workout to run
smoothly, the last person in line at the bike should take the weights back to the bike area
to clear room for the next person lunging. We want to stay smooth through the lunges
and hit our doubles under that fatigue built up in the legs and lungs. Today we are training
strength, power, speed, stamina, balance, coordination, agility, accuracy and flexibility.

What are we looking for today?
Even splits: We want you working hard, however doing your first round in 1 min and your
last round in 3 is not the game plan. We’d much rather see 1:30 or 2 min every round
than an extreme fall off in pacing. Today’s test is double unders after you have taxed your
legs. Know your pace on the bike. It should be pretty high but not a complete max level
as you will be lunging immediately after. The lunge will feel a lot longer than 10m.
Take big, balanced, and steady steps and breathe.
The double unders are going to dictate finishing time for a lot of people.
For those that can do 30 double unders unbroken, this will be a test,
now that your legs are shot. For those that don’t have them, performing high singles
with fatigued legs are a good way towards getting doubles.



———

FITNESS
WARMUP:
3 Sets
30 Sec Bike 60/50 RPM
30 Sec Bike 75+/65+ RPM
20 Sciatic Nerve Floss (10 each)
20 Sec Standing Calf Raise
20 Pogo Hops
20 Double Under Attempts or 30 Double Unders
20 Sec L-Sit Hold
20 Lemon Squeezes or 10 Strict TTB
20 Walking Lunges

Every 5 Minutes for 4 Rounds
15/10 Calorie Bike
10 Goblet Lunges
40 Double Unders

———

Wednesday September 19, 2018

5:30am class will begin at 5:15am today!
BE THERE EARLY PLEASE

CROSSFIT
WARMUP:
10m High Knees
10m Butt Kicks
10m Alt Straight Leg Swings
10m Side Shuffle (each way)
400m Run

10 PVC Pass Throughs
10 PVC Snatch Balance (power position)
10 PVC Split Jerks

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

WOD (C)

0:00-12:00
Build to a 1RM Power Snatch

12:00-24:00
Build to a 1RM Power Clean & Jerk

24:00- ??:??
1 Mile Run



INTENT:
I originally announced last week that this compete day would be Tuesday. However,
I wanted to make sure it wasn't raining when you all had a 1 mile run for time. You have
all put in a lot of hard work over the last 2 1/2 months of drilling the oly power positions
week after week. This stuff is paying off big time. Know the numbers you will lift,
make smart jumps in weight and lift with confidence. Have fun!

———

FITNESS
WARMUP:
400m Run
2x20m High Knees
2x20m Butt Kicks
2x20m Side Shuffle
2x20 Alt Straight Leg Swings
400m Run

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


WOD
800m Run
40 DB Snatches

- rest 3 minutes

800m Run
40 DB Clean & Jerks


Thursday September 20, 2018

CROSSFIT
WARMUP:
2 Sets
200m Run
20 Sec Handstand Hold
20 Sec Supinated Hang
10 Inchworm Push-Ups
20 Sec Hollow Body Hold
20 V-Ups


GYMNASTIC SKILL: Handstand Push-Ups
3 Sets
3 Wall Walks (2 sec pause at the top)
5 Pike HSPU
(Modify Pike as needed. Example: Use DB or Rings)

3 Sets
5-10 Strict HSPU
- rest as needed -

*If you do not have strict hspu, we will practice them.
We can also perform 3 sets of heavy single arm press.

WOD (T)
For Time:
100 Push Press w/ 1 sec pause at the top (95/65)
*EMOM - Perform 10 Push-Ups including 0:00


FINISHER:
3 Rounds
20 Hollow Rocks
20 Lemon Squeeze
20 Russian Twists w/ KB or Slam Ball
20 Sec Front Planks
20 Sec Left Side Plank
20 Sec Front Plank
20 Sec Right Side Plank


INTENT:
Gymnastic skill day! Are you excited for this?
Many of you hate these type of days because of how difficult they may be. The empty bar
drills as annoying, tedious and boring they may have been, have produced great results.
Think of the gymnastic skill success the same way. You will be asked to slow down,
hold positions, challenge you core and shoulders while keeping your ego at home.
After we practice handstand push ups and progressions, we have an upper body burner.
You should have an idea of the weight to use for the push press based on last week.
Each minute, including 3-2-1 go begins with 10 push-ups. This can be modified by
volume or degree. After your upper body gets smoked, we have a core burner to finish.
Today we are training strength, power, balance, coordination, flexibility and stamina.


———

FITNESS
WARMUP:
EMOM 9
A- 30 Sec Ski
B- 30 Sec Bike
C- 30 Sec Row

3 Sets
10 Single Arm High Pulls (each)
10 Single Arm Stict Press (each)
*Increase weight each round


WOD
AMRAP 20
15 Sit-Ups
10 Push Press (75/55)
5 Pull-Ups

———

Friday September 21, 2018

CROSSFIT
WARMUP:
2 Sets
2 Minute Heels Down Row
10 Toe Touches
10 Box Jumps w/ step down
60 Sec Sorenson Hold
30 Sec Side Plank (each)
100m Single Arm Farmer Carry (each)
100m Double Arm Farmer Carry


WOD (T)
50 Calore Row
50 Sit-Ups

Directly Into,
3 Rounds
10 Deadlifts (60%)
10 Box Jumps (30/24)






INTENT:
The 2 sets to kick off the class will be more challenging than you think. Don't sleep on it.
Focus on keeping your form and recruit the hamstrings on the 2 minute rows.
Jump as high as you can on the box jumps, not just high enough to get on the box.
The sorenson hold will surprise many of you. We will explain the signicance of that in
class. Finally, use the handles for the carries, at least the single arm carries.
For the workout, keep the same tempo on the row that we focused on in the quality.
From there, 50 sit-ups won't take more than 2 minutes max. Then the meat of workout
starts. heavish deadlifts and high box jumps. Take the extra breathe or two where needed.
Commit to the set of deadlifts and try to go unbroken. Today we are training strength,
power, balance, flexibility, coordination, 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.

———

Saturday September 22, 2018

WARMUP:
2x20m High Knees
2x20m Butt Kicks
20m Alt Straight Leg Swings
20m Side Shuffle(each way)
400m Run

3 Sets (For Quality)
10 Single Arm High Pulls (each)
10 Single Arm Strict Press from a lunge (each)
10 Heavy Russian KB Swings
10 Sciatic Nerve Floss (each)

WOD
"Helen"
3 Rounds
400m Run
21 KB Swings (53/35)
12 Pull-Ups

———

Sunday September 23, 2018

WARMUP:
5 Minute Clock
Do any movements with the empty bar.
The bar is not allowed to touch the ground for the entire
5 minute clock.


EMOM 16
A- 30 Sec Bike (70/60 RPM)
B- 30 Sec Ski (40 SPM)
C- 30 Sec Plank
D- REST


PARTNER WOD

0:00-5:00
50 Power Cleans
(Choose a weight you can cycle for 5+ reps every time)

5:00-10:00
50 Front Squats
(Use the same weight as the power cleans)

10:00-15:00
6 Rounds (3 each)
"I Go You Go"
5 Thrusters (95/65)
5 Bar Facing Burpees