Programming for September 3rd through September 9, 2018

 A couple of the fittest moms we know, Coach Kait Ilch & Keri Wisey (w/ Grace) Photo: @supercleary  

A couple of the fittest moms we know, Coach Kait Ilch & Keri Wisey (w/ Grace)
Photo: @supercleary
 

Congratulations to Coach Kait and Andrew Ilch!!
On September 1st, they welcomed their baby boy to the world.
Caden Andrew was born 8lbs 7oz.


The online store is up for those who have been asking to order new gear. 
We are working on designs for our Fall/Winter gear now.
We plan to have that available to purchase by October. 


UPCOMING EVENTS
September 8 - The Michelle O'Neill Volleyball Tournament
Many of you are playing and we wish you the best of luck. Have fun and thank you for
supporting such a great organization. Be sure to say hi to Kris O'Neill if you see her during the day. She will be working non-stop ensuring everything goes smoothly and everyone enjoys the day. 

September 15 - Flex on the Beach
A number of members have signed  up their teams. We know some groups are still looking to piece their team together. Please see Coach Rob if you need help with that. Also, see him to get a discount code. 

September 23 - First class of the Fall/Winter Weightlifting Program
The rosters for both the 11am and 1pm classes will be released soon. 
There are a lot of members taking this class, 33 as of now. 
If you have not made your payment yet, please see Kris, Colleen or Coach Rob asap.
Any other questions or concerns, email info@crossfitislandpark.com

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Monday September 3, 2018

LABOR DAY!
9AM CLASS ONLY

WARMUP:
20m High Knees
20m Butt Kicks
20m Alt Straight Legs Swings
20m Power Skips
400m Jog

2 Sets
10 Single Arm High Pulls (each)
10 Bottom Half Burpees

Barbell Cycling Warm Up led by coach

PARTNER HERO WOD (T) -
"Partner Glen"
60 Clean & Jerks (135/95)
1 Mile Run (Alternate 400m for 2 each)
10 Rope Climbs
1 Mile Run (Alternate 400m for 2 each)
100 Burpees

*Barbell weight must be at a weight that can be done 6+ at a time.


INTENT:
It is Labor Day and many of you are either coming in to workout after or during a long
"enjoyable" weekend, or you're not even working out today. Be smart regardless.
The partner hero wod should be fun. Break up the barbell reps in sets of 6-10 at a time.
All the reps today are shared between the pair. No synchro in this one. There will be no
heavy barbell in a workout until Wednesday. Today we are training strength, power,
stamina, endurance, coordination, balance, agility and communication.

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Tuesday September 4, 2018

CROSSFIT
WARMUP:
2 Minute Heels Down Row
1 Minute Ski

20 Groiners
30 Sec Squat Hold
15 Single Arm High Pulls (each)
30 Sec Table Top Hold
15 Air Squats
20 V-Ups or Lemon Squeeze


STRENGTH: Front Squats
Every 2 Minutes for 5 Rounds
6 Front Squats @70%


WOD (T)
15 Calorie Ski
30 Toes to Bar
15 Calorie Row
30 Pull Ups


INTENT:
Once again, we are hitting front squats to remain consistent for 30 total reps.
If you are not feeling your normal self coming off the holiday weekend, feel free to
use 60-65% for the strength numbers. As for the workout, this is NOT a blow is out
sprint. You will be destroyed by the time you get to the pull-ups if you try that.
This workout is about a smart "faster" pace. The ski and row are equalizers. The fastest
on the machines isn't going to be way ahead of everyone. It's the toes to bar and
pull-ups where you have to be smart about how you approach it. If you're something who
knows 5's on toes to bar is your best bet to stay consistent, keep within yourself even
if the person next to you opens up with 10 reps. If unbroken is not an option for you,
manageable sets with short breaks is the direction we want you to go.
Today we are training strength, power, speed, stamina, flexibility, accuracy, coordination,
and balance.

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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 September 5, 2018

CROSSFIT
WARMUP:
150m Run
2x10m High Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
2x10m Side Shuffle (each way)
150m Run

10 PVC Pass Throughs
10 PVC Around the World
10 PVC Snatch Balance (power position)
10 PVC Overhead Squats

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 (T)
5 Rounds
2 minutes on, 2 minutes off
150m Sprint
Max Power Snatches

0-10 Reps @70%
11-20 Reps @80%
21-30 @90%
31+ @95%



INTENT:
We will be testing our 1RM power snatch soon. These empty bar drills are paying off
big time. Remember: drive your knees up as you get under the bar and be aggressive
on the turnover. This workout is spicy. You must earn your time on the barbell.
Also, you go heavier after you hit a certain number of reps at the previous percentage.
Make sure you eat well, get some good sleep. Have fun with this one.
Today we are training strength, power, speed, balance, coordination, accuracy,
agility, and recovery.

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FITNESS
200m Run
2x10m High Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
2x10m Side Shuffle (each way)
200m Run


WOD 1
AMRAP 10
20 DB Snatches
200m Run


WOD 2
2 Rounds
400m Run
20 Double DB Burpee to Deadlift (no jump)

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Thursday September 6, 2018

CROSSFIT
WARMUP:
100m Single Arm Farmer Carry (each)
- 4 Single Arm KB Swings every 10m
100m Single Arm Overhead Carry (each)
- 4 Single Arm Push Press every 10m
100m Double Arm Waiter Carry

2 Sets
20 Sec Bike (75+/65+ RPM)
10 Box Step Ups
10 Tuck Jumps

WOD (T)
30 Calorie Bike
Then,
3 Rounds
15 Box Jump Overs
15 Shoulder to Overhead (50% of PC&J)

(Fitness: Use Push Press at a weight with the goal of unbroken)



INTENT:
We start with some strength balance stuff today. We haven't done this style in a while.
You want to use a weight you can hang onto for the entire 100m unbroken. This stuff
isn't the most exciting but it will directly transfer to the movements we enjoy doing or
strive to get. Single arm overhead carry with the press will help you hspu and hs walking.
As for our workout, we open with a 30 calorie bike. This should not be something anyone
fears anymore. We use the bike at least once a week and in many different ways.
You want to be off the bike by the 3 minute mark the latest. Some may be off in a minute.
Remember the work that lies ahead. Box jump overs will hit the legs and force you to
push jerk the barbell. The barbell weight is a little lighter than it was for the ski/rope climb
wod last week. The goal is still unbroken sets. Today we are training strength, balance,
accuracy, coordination, power 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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Friday September 7, 2018

CROSSFIT
WARMUP:
200m Run
10 Groiners
10 Single Arm Thrusters (each)
20 Sec Handstand Hold
10 Squat Thoracic Rotations
10 Bottom Half Burpees

EMOM 10
5 Thrusters (95/65)
5 Bar Facing Burpees


Empty Bar Clean and Jerk Warmup (led by coach)
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 (T)
EMOM 15
5 Wall Balls
3 HSPU (Modify to HRPU)
1 Power Clean (75%)



INTENT:
We are practicing a lot of crossfit today. The first emom has two movements many
people dread. Guess what... if you practice them and improve, they're less dreadful.
Thrusters and burpees are a tough combo but we are doing small sets and looking to
improve on speed and efficiency. After that, we will empty the barbell to hit a shortened
empty bar drill session to focus only on the clean. This will prepare us for the workout
which may look familiar. This is half "Holleyman", the hero wod that is 30 minutes long.
For those of you who know you can get through the full hero wod without a problem,
go strict on the hspu or possibly heavier on the wall ball. This should be a fun training
day. Today, we are training strength, power, speed, agility, coordination, accuracy,
stamina, balance and flexibility.

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FITNESS
WARMUP:
3 Rounds for Quality
200m Double Farmer Carry
10 Squat Thoracic Rotations
10 Squat Press Outs
10 Sec Top of the Push-Up Hold
10 Sec Bottom of the Push-Up Hold
10 Push-Ups


WOD
AMRAP 15
15 Calorie Row
15 Wall Balls
15 Push-Ups

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Saturday September 8, 2018

WARMUP:
3 Sets
200m Ski
400m Bike
200m Run

Teams of 4
4 Rounds each
2 Sandbag Cleans
20m SB Bearhug Carry


WOD
EMOM 20
A- 30 Sec Ski
B- 30 Sec Max Double Unders
C- 30 Sec Bike (70/60 RPM)
D- 30 Sec Max Sit-Ups

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Sunday September 9, 2018

WARMUP:
2 Sets
2 Minute Row
- 2 Minute Rest -


2 Sets
20 Walking Lunges
15 Single Arm High Pulls (each)
10 Windmill (each)
5 Turkish Get-Ups (each)


PARTNER WOD
20 Minute Clock
3k Row (Switch every 300m)
Then AMRAP
"I Go You Go Rounds"
10 Double RKB Swings
10 Double KB Front Rack Lunges
10 Pull-Ups