Programming for October 1st through October 7, 2018

 Athlete: Mike Patterson Photo: @supercleary

Athlete: Mike Patterson
Photo: @supercleary

Our Annual Barbells for Boobs event is on Friday October 26th. We plan to get started around
6pm. We will have heats for “Grace” or “Isabel.” We may also have some partner stuff planned.
Stay tuned.
In the meantime, head over to our fundraising team page and even create your own to help the team raise money. You could earn some pretty nice rewards too.
https://www.barbellsforboobs.org/fundraiser/crossfitislandpark

Weightlfting Class Members
If you have not joined the group on the SportsYou app, please see Coach Rob.
Coach Steve is posting the homework there and will give feedback to the videos you post.
Tuesdays & Thursdays at 7-8pm are available hours along with open gym hours to complete the homework given for the class.

———
Monday October 1, 2018

CROSSFIT
WARMUP:
EMOM 12
A- 30 Sec Bike (70/60 RPM)
B- 10 Empty Bar Thrusters w/ pause at the top
C- 30 Sec of Sit-Ups
D- 10 Box Step Ups


STRENGTH:
Front Rack Step Ups
4x12 @30-35%

[Fitness: 5x5 Tempo Front Squats]


WOD (C) -
30 Calorie Bike
60 Wall Balls (20/14)
30 Box Jumps (24/20)



INTENT:
Last week we started the week with some pretty heavy front rack holds. These were meant
to be very uncomfortable and extremely challenging to maintain the solid front rack hold.
Your body's central nervous system took a hit from those alone. After that, we had db step
ups in the wod. If you challenged yourself on those, you got the intended stimulus. Today,
we are back to front rack step ups in the strength. Some of you may feel more comfortable
in the rack position when doing these now. We want to get our unilateral strength up before
we go into heavy squat cleans (Don't worry, they're coming). For the workout, it is a chipper
triplet that will be sure to leave your legs wobbly. Keep a pace on the bike that will allow you
to go to the wall balls and hit a bigger set to start. Yes your legs will be taxed, but your
mindset must be in check for this workout. After our wall balls, we finish with box jumps. I
know what many of you are thinking. "Holy Crap, I'm gonna eat it." Again, you want to
collect yourself before beginning those, step down and reset as needed. Over the past
couple weeks we spoke about generating power through the floor and jumping as high as
you can rather than just getting your feet high enough to land on the box. Keep that in mind
when approaching this one. Today we are training strength, power, balance, coordination,
accuracy, stamina, endurance, agility and flexibility.

———

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.

———

Tuesday October 2, 2018

CROSSFIT
WARMUP:
400m Run
2x20m High Knees
2x20m Butt Kicks
2x20m Side Suffle each way
2x20m Power Skips
20m Alt Straight Leg Swings
400m Run

3 Sets for Quality
20 Sec Top of the Ring Support Hold
20 Sec Bottom of the Ring Dip Hold
5-10 Ring Dips
15 Single Arm High Pulls (each)
10 Beat Swings or Ring Swings
5 Pull-Ups or Tempo Ring Rows


WOD (T) - 16 Minute Cap
"Muscle Up Biathlon"
400m Run
15 Ring Muscle Ups
400m Run
12 Ring Muscle Ups
400m Run
9 Ring Muscle Ups

or

Pull-Up Biathlon
400m Run
30 Pull-Ups
400m Run
20 Pull-Ups
400m Run
10 Pull-Ups


INTENT:
Yesterday was leg heavy and little barbell, Today is lots of upper body and skill work.
Take the quality work seriously. This is the time when we learn, develop, strengthen skills
and make the biggest improvements. It is necessarty to put in the time and work on the
smaller components of the advanced movements in order to do them safely and efficiently.
Our wod today is a take off of a CrossFit Games workout from a few years ago. Each round
starts with a 400m run and the number of reps on the gymnastic movement decreases
each round. If you have some muscle ups but you know 36 total in the workout is not
realistic, talk to your coach about modifying the volume. Same goes for pull-ups. This is
a fun one. Today we are training strength, power, endurance, stamina, coordination,
balance and accuracy.

———

FITNESS
WARMUP:
400m Run
2x20m High Knees
2x20m Butt Kicks
2x20m Side Suffle each way
2x20m Power Skips
20m Alt Straight Leg Swings
400m Run

2 Sets
20 Sec Top of the Ring Support Hold
20 Sec Bottom of the Ring Dip Hold
5-10 Ring Dips
15 Single Arm High Pulls (each)
10 Beat Swings or Ring Swings
5 Pull-Ups or Tempo Ring Rows


WOD
400m Run
20 Pull-Ups
20 Ring Dips
400m Run
15 Pull-Ups
15 Ring Dips
400m Run
10 Pull-Ups
10 Ring Dips

———

Wednesday October 3, 2018

CROSSFIT
WARMUP:
2 Sets
10m KB Walking Deadlifts
10 Single Arm Push Press (each)
100m Single Arm OH Carry (each)
20 Sec Supinate Hang



GYMNASTIC SKILL & POSITIONING
- Tuck Hold
- Headstand
- Tuck to Headstand Transitions
- Hand Position kicking up to the wall
- How to kip safely at the wall


1 Set of Max UB HSPU

EMOM 8
4-6 Strict HSPU
or
5 Heavy Single Arm Strict Press (each)


WOD (T)
"Pacing DT"
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
- rest 2 minutes -



INTENT:
Who misses having the barbell in their hands? Sometimes it is a good thing to take a little
break from barbell work to focus on our areas. More gymnastic skills today before with pick
up the barbell. Last week, though it was very humid and quite difficult to maintain balance
and control for the handstand push-ups and wall walks, we saw many people improve
their positioning and ability to control their bodies through the movement. Today, we will
build on that as we go over the progressions before training strength in the hspu.
For our workout, we will go over efficiency in barbell cycling within the complex we have.
Pacing DT is simply that. We are looking to understand how to pace each round. The 2
minute rest after each round is for us to recharge, regain composer and grip before the
next round. I am challenging you to keep each round unbroken. If that means going lighter,
go lighter with the weight. We will go DT as prescribed at some point, but we are training a
specific component today. Unbroken rounds and pacing for that. Can you keep every round
at a similar time? Today we are training strength, power, speed, stamina, coordination,
balance, flexibility and accuracy.

———

FITNESS
WARMUP:
50 Strokes on the Rower
50 Strokes on the Skierg

EMOM 15
A- 100m Ski Sprint
B- MAX Sandbag Cleans
C- REST

- rest 5 minutes between emoms -

EMOM 15
A- 100m Row Sprint
B- MAX Wall Walks
C- REST

***If the class is large, half start on the first emom and half
start on the second emom.


———

Thursday October 4, 2018

CROSSFIT
WARMUP:
3 Sets
250m Row
8 Single Arm Hang DB Snatch (each)
25 Sec Bridge Hold
25 Pogo Hops
25 Double Unders or 25 Attempts


Empty Barbell Cycling Warmup w/ coach

EMOM 8
5 Touch n Go Power Snatches
(Keep weight no higher than 75/55)


WOD (T)
6 rounds
1 Rope Climb (no jumping)
3 Power Snatches (80-85%)
50 Double Unders

*snatches must be done as singles


INTENT:
We have more barbell cycling today. We worked on it a bit last week before training it
in the emom setting. We are specifically training barbell cycling for a few weeks now
so that we are all better prepared and confident when we take on either "Grace" or
"Isabel" during Barbells for Boobs on Oct 26. Make sure you put that on your calendar.
I can't say this enough, we want to work on the consistency in the technique before adding
speed and intensity. We will be safer, more efficient and it will look a whole lot better if we
stay true to this. The emom today trains touch n go. The wod allows you to hit heavy
singles. You will be plenty warmup for the workout by the time you get to it. No jumping
on the rope climbs. We want to promote extending as much as possible on every pull.
If you don't have double unders, we want to get double under practice in during this wod.
Yes you can do single too, but if we avoid attempting to develop the skill of doubles,
they will not magically appear one day. Today we are training strength, power, stamina,
endurance, coordination, balance, flexibility, accuracy and speed.


———

FITNESS
WARMUP:
2 Sets
300m Run
10 Single Arm High Pulls (each)
50m Single Arm Overhead Carry (each)
20 Sec Bridge Hold
20 Pogo Hops
20 Double Unders or 20 Attempts

Rope Climb Review


WOD (T)
AMRAP 20
300m Run
20 Double Unders
10 DB Snatches
1 Rope Climb

———

WARMUP:
4 Teams
3K Ski
(must switch every 200m)


3 Sets
100m Single Arm Farmer Carry (each)
60 Sec Weighted Plank
5 Turkish Get-Ups (each side)

*use the handles for the farmer carries


WOD (T)
AMRAP 15
20 KB Swings (53/35)
20 Burpees
200m Run





INTENT:
We have done a similar warm-up in the past. I have added another 1000m. If the class is
small, we will have less teams. We want at least 3 on a team. Just like the gymnastic
quality work on Tuesday, our quality work today is something that may be more challenging
than the workout for most of you. If you want to snatch, clean, deadlift and squat more
weight, then you need to be able to carry more weight. Most of us break in the midline
when we fail at heavy reps. Getting our carry stronger will help build the midline.
Think of your core/midline as the foundation of a building. If the foundation is weak, the
building is unsafe and is bound to collapse.
"You can't build a great building on a weak foundation. You must have a solid foundation
if you're going to have a strong superstructure." - Gordon B. Hinckley

The workout is a classic crossfit triplet. This is one to build your areobic capacity. Some of
you may breeze through each round with no issue. You challenge will be, do you know
when to put your foot on the gas and are you able to keep that faster pace to finish.
Those of you who struggle with pacing these "cardio" workouts, micro-manage your reps
and stay within your own abilities during this one. Today we are training strength, stamina,
endurance, coordination, balance, accuracy, agility and flexibility.

———

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 October 6, 2018

WARMUP:
10 Minute Team Relay
Starting at the DB/KB Racks
20m Sprint
100ft Empty Sled Sprint
2 Sandbag Cleans
Sprint Back to tag partner



WOD
EMOM 30
A- 100ft Sled Push (add weight from the warmup)
B- 1-3 Rope Climbs
C- 30 Sec Hollow Body
D- 10 Romanian Deadlifts (33%)
E- Rest


———

Sunday October 7, 2018

WARMUP:
150m Straight Leg Row
150m Heels Down Row Sprint
20 Alt Toe Touches
20 Sec Hollow Body Hold
10 Hollow Rocks
10 Beat Swings (TTB focus)
10 Pause Wall Balls


WOD
2 Rounds
600m Row
30 Toes to Bar
30 Wall Balls


(repeat from 5/20/18)