Programming for September 10th through September 16, 2018

 Athlete: Adam Hershco Photo: @supercleary

Athlete: Adam Hershco
Photo: @supercleary

Go check out Jo Cecil's August Athlete of the Month write up.
Instead of a Q&A, she gave us her story from the beginning of her CrossFit journey,

Upcoming Events
Sept 11 - Hero WOD
Sept 15 - Flex on the Beach
Sept 23 - First Weightlifting Class for Fall/Winter Program
                (11am & 1pm Rosters will be announced this week)

Oct - Barbells for Boobs date will be announced soon.
         It will either be a Friday Night or on a Saturday Morning.


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Monday September 10, 2018

CROSSFIT
WARMUP:
2 Sets
500m Heels Down Row
20 Groiners
20 Single Thrusters (10 each)
20 Sec Hollow Body Hold
20 Lemon Squeezes


STRENGTH: Front Rack Step Ups
Every 2 Minutes for 6 Rounds
8 Front Rack Step Ups (33%)


WOD (T) -
50 Zombie Sit-Ups
50 Thrusters (45/35)
1000m Row




INTENT:
The Fall weather seems to have come faster than expected. The humidity is down
and this should allow for some easier breathing during our workouts. The warm-up
movements will directly compliment the rest of the day's program. We are doing
unilateral strength work today with our front rack step ups and taking a little break from
front squats. Some of you may find an imbalance during these. If so, we want to address
this to avoid risk for injury. The workout is nothing crazy but nothing to take lightly.
The 50 zombie sit-ups might be harder than going 50 empty bar thrusters unbroken.
We finish off with a 1000m row. This part is a great test to see how we are able to
push through the uncomfortable state to finish strong. Today we are training strength,
power, speed, coordination, balance, cardio endurance 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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Tuesday September 11, 2018

5:30am Class will begin at 5:15 am today. 

CROSSFIT
WARMUP:
200m Run
2x20m High Knees
2x20m Butt Kicks
2x20m Side Shuffle
2x20m Alt Straight Leg Swings
200m Run

2 Sets
10 Single Arm High Pulls (each)
10 Single Arm Push Press (each)
10 Beat Swings


Empty Barbelling Cycling Review & Practice

HERO WOD (C)
"Stackpole"
5 Rounds
9 Clean & Jerks (115/75)
11 C2B Pull-Ups

Then,
2001m Run (400m + 1 Mile)
103 KB Swings (53/35)

"The greatest high you can ever get in life is by helping somebody and making a difference in life.." - Timmy Stackpole

In honor of FDNY Capt. Timothy Stackpole from Brooklyn, N.Y.

On June 5‚ 1998‚ Timothy Stackpole was severely injured in a fifth alarm fire in Brooklyn. Two of his fellow firefighters were killed and more injured in a collapse. Timmy spent over two months in the Burn Center with fourth and fifth degree burns over 40% of his body. He endured many surgeries and months of painful rehabilitation. He had two goals: to recover and spend as much time as he could with his family‚ and to return full-duty to a job he loved. Against popular opinion‚ he succeeded. On March 10‚ 2001‚ Timmy returned to his lieutenant’s job _ full-duty. He was promoted to Captain on September 6‚ 2001‚ and was in FDNY headquarters‚ off-duty‚ the morning of September 11. Of course‚ he responded.
Timmy had a huge heart‚ and shared his faith and compassion and love with everyone he met. His remarkable story has inspired many and his love for the job has touched many firefighters across the country.
He was a loving husband and friend‚ an adored father‚ and a loving‚ devoted son and brother. He was a hero not only because of how he died but‚ more importantly‚ because of how he lived.
Written by: Tara Stackpole (Wife)

http://www.stackpolefoundation.org

INTENT:
Today marks the 17th anniversary of 9/11.
We all remember where we were, what we were doing and every detail about that day.
We all know people who were directly affected by the events of that day.
As we honor FDNY Captain Timothy Stackpole, we honor and remember all the victims of
that day. Be smart. Perform every rep with intergrity and grind through the tough
parts with gratitude that you have the opportunity to train today.
Today we are training strength, power, stamina, endurance, coordination, accuracy and
balance.


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FITNESS
WARMUP:
200m Run
2x20m High Knees
2x20m Butt Kicks
2x20m Side Shuffle
2x20m Alt Straight Leg Swings
2 Minute Bike

2 Sets
10 Single Arm High Pulls (each)
10 Single Arm Push Press (each)
10 Beat Swings

9/11 WOD
3 Rounds
9 DB Hang Clean & Jerks
11 Pull-Ups
2001m Bike

3 Rounds = 3 locations
9 = September
11 = Date
2001m = Year

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Wednesday September 12, 2018

CROSSFIT
WARMUP:
Teams of 3
60 Calorie Bike
(Must switch every 30 Sec)

20 Toe Touches
20 Sciatic Nerve Floss (10 each)
20 Sec Standing Calf Raise
20 Sec Single Leg Standing Hold
20 Pogo Hops
20 Double Under Attempts or 30 Double Unders

100m Double Arm Farmer Carry
100m Sandbag Bearhug Carry
100m Double Arm Waiter Carry

WOD (T)
EMOM 20
A- 30 Sec Bike (70+/60+ RPM)
B- 10 Ball Slams
C- 30 Sec of Double Unders
D- Rest


INTENT:
After an intense Hero WOD yesterday, no scores today. Today is a great training day.
The intensity is lower and you have the opportunity to recover a little while still moving.
We are introducing a new piece of equipment into the program today. SLAM BALLS.
This is a great tool that will help us focus on being powerful and explosive through
movements. It's easy to dog this movement. It's also easy to see if you're dogging this
movement. If you're someone who has trouble with generating power on the skierg,
the slam ball will become your best friend. Today we are training strength, power, speed,
stamina, balance, coordination, accuracy and flexibility.

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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 September 13, 2018

CROSSFIT
WARMUP:
500m Row

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

STRENGTH:
5x2 Power Snatches @75%

WOD (T)
2 Rounds
10 Power Snatches (95/65)
20 Burpees
30 Calorie Row


INTENT:
Today and tomorrow will be filled with empty bar drills to keep our olympic lifts fresh.
Remember, we will be tests our 1RM for both lifts (power) next week. Today you will
hit doubles at 75% of your power snatch. We are looking for consistency at this
moderately heavy weight. (NOT TOUCH n GO). You will have the opportunity to
touch n go in the workout. This workout can be fast and gross if you allow yourself to
go to that uncomfortable place. Keep the bar close on the snatchs, constantly move on
the burpees and use your legs on the row. Today we are training strength, power, speed,
stamina, balance, coordination, agility and flexibility.

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FITNESS
4 Sets
250m Row
8 Hang DB Snatch (each)
5 Bottom Half Burpees


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


WOD
2 Rounds
500m Row
10 Devil's Press
20 Sit-Ups

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Friday September 14, 2018

CROSSFIT
WARMUP:
800m Run (70%)

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
EMOM 10
Power Clean & Jerk @75%


WOD (T)
800m Run
50 Push Press w/ 1 sec pause at the top (95/65)
50 Push-Ups
800m Run



FINISHER:
5 Minute Clock
Gun Walk
every time you break, 5 burpees


INTENT:
Similiar to yesterday, we are maintaining great form with our olympic lifts and hitting
consistent solid reps. The workouts will be interesting. 800m Run to bookend the
workout with a lot of pressing sandwiched in the middle. The push press weight
should be something that is about 50% of your 1rm strict press. The pause at the top
is prescribed to promote control and stability. After pressing overhead, we will ask you to
press horizontally with push-ups. The finisher will be fan favorite for those looking for a
little extra. Today we are training strength, power, stamina, endurance, speed, balance,
coordination and agility.

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FITNESS
WARMUP:
20m High Knees
20m Butt Kicks
20m Side Shuffle (each way)
20m Power Skips
400m Run
rest 1 minute
400m Run

Empty Bar Clean Drills (w/ Coach)
1x5 High Hang Jumps
1x5 High Hang High Pulls
1x5 High Hang Power Clean
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Clean


WOD
3 Rounds
400m Run
10 Sandbag Cleans

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Saturday September 15, 2018

WARMUP:
2 Sets
100m Ski
20 Sec Hollow Body Hold
10 Windmill (each)
10 Burpees
100m Row


WOD
EMOM 25
A- 100m Row Sprint
B- 20 Sec L-Sit
C- 100m Ski Sprint
D- 10 DB Burpee to Stand (no jump)
E- Rest

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Sunday September 16, 2018

WARMUP:
2 Sets
10 Samson Lunges
1 Minute Bike
10 Single arm High Pulls (each)
1 Minute of Single Unders
10 Single Arm Strict Press (each)


Every 2 Minutes for 5 Rounds
10 UB Strict Press (75/55)
Directly into
10 Overhead Lunges (75/55)


TEAM WOD
Teams of 3
AMRAP 21
5 Strict Pull-Ups
10 Ball Slams
20 Double Unders


(Team up by slam ball weight)