Programming for September 24th through September 30, 2018

Barbells for Boobs is Friday October 26th beginning at 6pm

Barbells for Boobs is Friday October 26th beginning at 6pm


Awesome job to all who hit PR lifts last week. You guys and girls put in a lot of hard work and stayed consistent during the couple months of training those. Some of you are now taking Coach Steve Swistak's weightlifting class and are underway in your pursuit to become even better. We will shift our focus for a few weeks in the oly lifting sense. We will not be doing the drills that we have been doing. We will be hitting our step ups and some heavy front rack holds. This will maintain and balance our strength unilaterally. We will be be training barbell cycling for the next few weeks and focusing on our consistency in technique. Only then will we add speed and intensity. This will prepare us for Barbells for Boobs which will be Friday Night October 26th. You can pre-order a tee or tank now at the gym. We can charge your account or you can pay cash. They are $25 each. All proceeds will be donated directly to Barbells for Boobs.


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Monday September 24, 2018

CROSSFIT
WARMUP:
3 Sets
200m Run
5 Beat Swings
5 High Box Jumps
5 Push-Ups
5 Air Squats


STRENGTH:
Front Rack Holds
3x60 sec hold @90%


WOD (T) -
AMRAP 16
16 Push-Ups
16 Double DB/KB Step Ups
200m Run




INTENT:
As explained above, we are doing some heavy front rack holds to maintain some strength
in the front rack for our squats as we focus on step ups for a bit. The workout today may
pretty challenging for those of you who still feel the push press/push-up workout from last
Thursday. The weight for the step ups is up to you. I spoke to classes on Friday and Sat
about taking opportunities to get better whenever we can. These step ups are that chance.
There is no RX so lets not worry about that. Let's hit every push-up to the full standard
and let's be consistent throuh every single rep on the step ups. The run is short enough
to still run well but your legs may be shaky coming off the step ups. Today we are training
strength, power, coordination, accuracy, balance, stamina, flexibility and some agility.


———

FITNESS
WARMUP:
3 Sets
150m Run
7 Wall Balls
7 Box Jumps
7 Push-Ups


STRENGTH: Weighted Step Ups
4x10
(Choice of barbell, DB or KB)


WOD
AMRAP 16
16 Russian KB Swings (53/35)
16 Goblet Lunges (same kb)
16 Push-Ups

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Tuesday September 25, 2018

CROSSFIT
WARMUP:
2 Sets
1 Minute Bike (65-70/55-60 RPM)
10 Calorie Ski
10 Single Arm High Pulls
10 Ring Swings or Beat Swings
20 Sec Top of the Ring Support Hold
20 Sec Bottom of the Ring Dip Hold
5-10 Ring Dips
5 Strict Pull-Ups (on rings or bar)


Barbell Cycling Drilling led by coach
EMOM 10
4 TnG Power Cleans
(USE LIGHT WEIGHT. MAYBE JUST THE BAR)

WOD (T)
8 Rounds
2 Ring Muscle Ups
4 Power Cleans (60-65%)

(Modify RMU: 2 Strict Pull-Ups or 2 Strict Dips)


INTENT:
We had a taste of some barberll cycling training on Sunday prior to the partner wod.
This week we focus on light barbell work and hitting the right positions to keep our form
solid. Remember, consistent in good technique must happen before speed and intensity
take over. This is key for barbell cycling because we end up putting ourselves in a higher
risk for injury when we perform the reps at a high intensity without good form or too often.
The intent of the wod is to move well and it quality, moderately heavy reps. If you have
muscle ups, this is a great day to hit small, solid reps in the workout. Those who do not
have ring muscle ups will work on strength components needed for muscle ups. Today
we are training strength, power, coordination, balance and accuracy.

———

FITNESS
WARMUP:
2 Sets
1 Min Bike 60/50 RPM
10 Sciatic Nerve Floss (each)
20 Sec Standing Calf Raise
20 Pogo Hops
20 Double Under Attempts or 30 Double Unders
10 Single Arm High Pulls (each)
10 Single Arm Push Press (each)
10 Beat Swings


10 Rounds
6 Double DB Clean & Jerks
6 Pull-Ups
20 Double Unders

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Wednesday September 26, 2018

The 5:30am class will begin at 5:15am today. Please arrive in time for the start of class.

CROSSFIT
WARMUP:
2 Sets
1 Minute Ski
1 Minute Row
5 Inchworm Push-Ups
20 sec Handstand Hold



GYMNASTIC SKILL & POSITIONING
- Tuck Hold
- Headstand
- Tuck to Headstand Transitions

- Hand Position kicking up to the wall
- How to kip safely at the wall

Should I do HSPU in the WOD?

Pre-Wod
Perform 1 Set of Max HSPU
If you can do 15+ unbroken, do 30 in the wod.
If you can do 10+ unbroken, do 20 in the wod.
If you can do 5+ unbroken, d0 15 in the wod.
If you have less than 5 unbroken, so 10 wall walks.

WOD (T)
300m Ski
30 Handstand Push-Ups
300m Row

Rest 10 Minutes

REPEAT


*Modify HSPU to 10 Wall Walks



INTENT:
You will have the chance to work on the positioning and skill of the handstand push-up.
Your class may be unique in the direction of the group and what level of skill may be in
class. There are 5 different coaches on the schedule today. You can get a number of
different styles as they all have their own personal touch on teaching the handstand
push-up, and three of the coaches were gymnasts. Know your ability and pace on the
workout. The ski will tax the shoulders, lungs and core before you have hspu or
wall walks. The row will actually feel easier than anticipated coming off the wall. Use
your legs a lot on the row. During the 10 minute rest period, walk 400m and avoid sitting.
You will have 2 times for today. Today we are training strength, power, speed, stamina,
balance, coordination 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.

———

Thursday September 27, 2018

CROSSFIT
WARMUP:
2 Sets
100m Single Arm Overhead Carry (each)
100m Single Arm Farmer Carry (each)
1 Minute Sorenson Hold
10 Single Leg KB DL (each)
400m Recovery Run

*Use the handles for farmer and DB for overhead


Empty or Light Barbell Cycling Snatch Technique
(no heavier than 75/55)


WOD (T)
EMOM 20
A- 10m Double KB Walking Deadlifts
B- 30 Sec Hollow Body Hold
C- 10 Ball Slams
D- 30 Sec TnG Power Snatches (95/65)
E- REST




INTENT:
Today is a training day hands down. No score on the board. Just come put in the work.
We use the handles again for single arm farmer carries. Use dumbbells for the overhead
carries. If the 1 minute sorenson hold was easy last week and you want to try to hit 2 min
in one shot this week, go for it. If you hit it, don't do the hold on the second round. We
will be drilling the snatch for barbell cycling today and then putting it into practice
during the emom. The other movements in the emom are nothing new. Remember that we
want to generate power on those ball slams. Today we are training power, speed, stamina,
strength, balance, coordination, agility, endurance, and flexibility.

———

FITNESS
WARMUP:
2 Sets
100m Single Arm Overhead Carry (each)
100m Single Arm Farmer Carry (each)
1 Minute Sorenson Hold
10 Single Leg KB DL (each)
400m Recovery Run

*Use the handles for farmer and DB for overhead


WOD (T)
EMOM 20
A- 10 Double KB Deadlifts
B- 30 Sec Lemon Squeezes
C- 10 Sec Ball Slams
D- 30 Sec Alt DB Snatches
E- REST

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Friday September 28, 2018

CROSSFIT
WARMUP:
Teams of 3
120 Calorie Bike (Switch every 10 Calories)
(10 minute cap)

2 Sets
10 Groiners
10 Toe Touches
10 Hollow Rocks
20 Sec Hollow Body Hold
20 Sec Front Plank
30 Sec Sandbag Bearhug Hold


Rope Climb Technique & Practice

WOD (T)
Teams of 3
AMRAP 18
1 Rope Climb (no jump)
5 Burpees
10/7 Calorie Bike



INTENT:
The warmup will get the blood pumping real fast! After the two quality sets to warm
movements up, we will go over some rope climb technique and have some practice
climbs. When we did this a few weeks ago, we saw some good progress in many of
you. The team workout will allow you to move pretty fast with low risk for injury and
enough recovery berfore your next round. Today we are training power, stamina,
coordination, strength, balance, accuracy, flexibility and agility.

———

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 29, 2018

WARMUP:
400m Run (70%)
2x20m High Knees
2x20m Butt Kicks
20m Alt Straight Leg Swings
20m Side Shuffle (each way)
400m Run (85%)

3 Sets
30 Sec Squat Hold
10 Single Arm Thrusters (5 each)
10 PVC OHS
10 Sciatic Nerve Floss (each)
30 Sec Supinated Hang

WOD (C)
"Nancy"
5 Rounds
400m Run
15 OHS (95/65)

or

"Nancy's Sister"
5 Rounds
400m Run
15 Thrusters (95/65)

———

Sunday September 30, 2018

WARMUP:
AMRAP 12
3 Teams
50m Double Farmer Carry Relay (handles)
(team up based on carry weight)


2 Sets
10 Staggered Stance Good Mornings (each)
10 Bottom Half Burpees
10 Calorie Row


PARTNER WOD

0:00-4:00
AMRAP
Synchro Bar Facing Burpees

- REST 1 MINUTE -
5:00-9:00
Max Deadlifts (185/115)
(Must be done in sets of 5)

- REST 1 MINUTE -

10:00- ????
100 Single Arm Hang C&J
100 Calorie Row, Bike or Ski