Programming for January 14th through January 20, 2019

Athlete: Jayson Pitkofsky Photo: @supercleary

Athlete: Jayson Pitkofsky
Photo: @supercleary

Please CLICK HERE to read about our December 2018 Athlete of the Month, Stephanie Salmon.

The CrossFit Open is under 6 weeks away. We are preparing you for these workouts on a daily basis. A few members did attend Coach Rob’s extra Open Prep this past Saturday. There will be another announced extra Open Prep soon.
We are hosting our Lottery Draft for our In-House Team Open Competition on Feb 2nd.
Please sign up at the front desk. The tees and tanks will be $25. You will know your team and color on Feb 2.
Scoring and details will be announced in the coming weeks.

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Monday January 14, 2019

5:30am class, you will be squatting!!

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike (70/60 RPM)
5 Inchworm Push-Ups
15 Sec Top of the Ring Support Hold
15 Sec Bottom of the Ring Dip Hold
10 Single Arm High Pulls (each)
10 V-Ups
10 Dead Hang to Engaged Hang (led by coach)
10 Squat Press Outs

GYMNASTICS STRENGTH:
3 Sets
Max Strict Pull-Ups
- rest 1 min -
Max Strict Dips
- rest 1 min -
Max Strict Toes to Bar
- rest 2 min -

WOD (C)
20 Minute Clock
Find a 1RM Back Squat


GUIDE HOW TO BUILD UP IN WEIGHT
5 Reps @40-45%
5 Reps @50-55%
3 Reps @60-65%
2-3 Reps @70-75%
Singles 85% % Higher

**Leaderboard Opportunity**
The coach must see you hit the lift to be eligible.
If you're in open gym, video the lift.


INTENT:
Lot's of hard work and dedication had been put into the 5x5 back squats over the past couple months. Today you have the opportunity to work upto a heavy single in 20 minutes. You have been hitting heavier 5's. This has built up some confidence under a heavy barbell. I have provided a guide to build weight for those of you who need help with how to approach this. If you've been feeling great, be aggressive. If you aren't feeling your best, know that today can be a training day and you can ease back. If you know step ups are the way to go for you, we can test our step ups building to a heavy 5 on each leg. This will go a long way as far as strength balance and joint health. Along with the back squats today, we continue our strict gymnastics. The same rules apply as the first couple weeks. The magic number remains 9 reps. I have seen some great progress already and a few "first pull-ups" which is so cool to witness. Keep up the hard work and see myself or another coach should you have questions. Today we are training strength, power, balance, flexibility and accuracy.

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FITNESS
WARMUP:
2 Sets
30 Sec Bike (70/60 RPM)
5 Inchworm Push-Ups
15 Sec Top of the Ring Support Hold
15 Sec Bottom of the Ring Dip Hold
10 Single Arm High Pulls (each)
10 V-Ups
10 Dead Hang to Engaged Hang (led by coach)
10 Squat Press Outs

GYMNASTICS STRENGTH:
3 Sets
Max Strict Pull-Ups
- rest 1 min -
Max Strict Dips
- rest 1 min -
Max Strict Toes to Bar
- rest 2 min -

WOD
AMRAP 12
12 Goblet Squats
12 Ball Slams
12 V-Ups

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Tuesday January 15, 2019

5:30am class will begin at 5:15am today

CROSSFIT
WARMUP:
4 Rounds (FAST)
3 Burpees + 5 Air Squats

Empty Barbell Warmup (led by coach)
10 Good Mornings
10 Upright Row
10 Strict Press
10 Hang Power Cleans
10 Push Press
10 Floor Press

WOD (T)
0:00-7:00
3 Rounds
25 Wall Balls (20/14)
10 Burpees to a 6" Target

*Goal = Unbroken and constant movement the whole time

7:00-14:00
6 Minute Bike (60/50 RPM)
*Extra Challenge = Nasal Breathing Only

14:00-21:00
3 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead

*Goal = Unbroken Rounds

21:00-28:00
DB Bench Press
Accumulate 70 Reps

*Goal = 20+ Reps in the first set


INTENT:
It's been a long time since I've programmed in this style. The IWT (Interval Weight Training) is effective for keeping the work and rest time managed. Our wod is broken into four 7-minute windows. The goal is to get some rest before the next 7 minute clock begins. Wall balls and burpees should be unbroken. This means grab a med ball that will allow for you to stay in motion. Remember, the burpees will effect your next set of wall balls. The next is 6 minutes on the bike keeping a very manageable rpm. This will keep the heart rate up a little but not too high. The next 7 minutes is unbroken barbell work. This modified DT should keep each 12/9/6 unbroken. Then the final 7 minute window is a pump session. These reps on the bench should remain faster up/slower down on the tempo. Don't be a hero here. You will be fatigued and you will get a pump regardless if you use 30's or 60's. Be smart and have fun. Today we are training strength, power, speed, endurance, stamina, coordination, flexibility, accuracy, balance and agility.

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FITNESS
WARMUP:
EMOM 12
A: 30 Sec Ski
B: 30 Sec Bike
C: 30 Sec Row
D: 10 Push-Up Position Shoulder Taps

3 Supersets
10 DB Bench Press
10 Bent Over Row (each)

WOD
3 Rounds
500m Row
20 Single Arm DB Push Press (10 each)

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Wednesday January 16, 2019

CROSSFIT
WARMUP:
2 Rounds
30 Sec Kneeling Butt to Heel
30 Pogo Hops
30 Sec Hollow Body Hold
30 Sec Handstand Hold
10 Single Arm Strict Press (each)


GYMNASTIC STRENGTH:
Strict Handstand Push-Ups

2 Minutes
Practice Kicking Up Position (away from the wall)

4 Minutes
Accumulate 10 HSPU negatives (3 second descent)

10 Minutes
4 Sets
Max Strict HSPU
- rest 1 minute after each set -
*once you can do 10 unbroken reps, add a deficit*

(Alternating SA Top Down Strict Press if you don't have HSPU)


WOD (T) -
"Aunt Annie"
50-40-30-20-10
V-Ups
100-80-60-40-20
Double Unders


INTENT:
Last week's strict HSPU session was excellent. We had some great strides and we look to continue on improving our skill. The program is the same and we will progress individually as needed. The magic number for these is 10. HSPU are definitely on a different level than the pull-ups or dips because of the added challenge of being inverted. We would like to see a larger number in a set before changing the depth or deficit of the movement. The workout today is a step up from the girl benchmark "Annie." This one has more double unders and we continue to use v-ups because they will help improve our toes to bar faster than sit-ups will. We have done many more doubles in other workouts so focus on the set you're in a chip away. Today we are training strength, power, balance, speed, coordination, flexibility, endurance, stamina and accuracy.

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FITNESS
WARMUP:
3 Sets
30 Sec Kneeling Butt to Heel (sit on your heels)
10 Plank to Down Dog
1 Minute of Single Unders
10m KB Walking Deadlifts
10 Turkish Sit-Ups (5 each)
10 Side Plank Hip Raises (each)



WOD
EMOM 20
A: 30 Sec Battle Rope
B: 30 Sec Sit-Ups
C: 30 Sec Plate Taps
D: 30 Sec Burpees
E: REST


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Thursday January 17, 2019

CROSSFIT
WARMUP:
1 Minute Heels Down Row
10 Groiners
10 Box Step Ups
10 Sec Top of the Push-Up Hold
10 Sec Bottom of the Push-Up Hold
5 Push-Ups w/ 1 sec pause

AMRAP 20 (FOR QUALITY)
1000m Row (75%)
20 DB Box Step Ups
20 Push-Ups w/ 1 sec pause

STRENGTH:
12 Minute Clock
5 x 20m Double Farmer Carry
(increase each set)


12 Minute Clock
2 x Max Distance Sandbag Bearhug Carry



INTENT:
We have a couple unorthodox styles of logisitcs in this week's program. Today is one of them with a 20 minute "for quality" amrap to get the brain and muscles working today and to get you very warm for our carries. The strength is heavy double farmer carry and sandbag carry. We will break the larger classes up into two groups and split where you start. For the farmer carry, we are going 10m down and 10m back, building weight each set. This is not a max effort but we are looking to build strength. For the sandbag bearhug carry, we will go 10m down and back until your position or stamina fails. Today we are training strength, power, endurance, stamina, coordination, accuracy 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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Friday January 18, 2019

CROSSFIT
WARMUP:
2 Sets
1 Minute Bike (70/60 RPM)
10 Single Arm Hang DB Snatch (each)
10 PVC Pass Throughs
10 PVC OHS
10 Beat Swings


Empty Bar Snatch Drills (led by coach)

EMOM 10
1 Power Snatch + 2 OHS
(Opportunity to increase every other round)


PARTNER WOD (T) -
4k Bike
40 Snatches (65-70%)
40 Bar Muscle Ups


**Modify Bar MU by:
- Volume
- Jumping Bar MU
- Kipping C2B Pull-Ups


INTENT:
We are wrapping up the weekdays with snatches and a spicy partner wod. The emom is in essence, a snatch warmup for the workout. This 10 minute emom will help you focus on hitting crisp power snatches while also focusing on one of the more challenging lifts, the overhead squat. This emom is not intended to be max effort, so there should be no failed reps. The wod can be split as needed between partners. Someone should be working at all times. The snatches can be done as singles back and forth if you choose to. See the bar muscle up modifications under the wod. There is opportunity to try these. Remember, if bar muscle ups are a goal of yours, make sure you are being consistent working on the strict gymnastics because you need that base strength. Today we are training strength, power, speed, stamina, flexibility, balance and coordination.

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FITNESS
WARMUP
2 Sets
1 Minute Bike (70/60 RPM)
10 Single Arm Hang DB Snatch (each)
10 PVC Pass Throughs
10 PVC OHS
10 Beat Swings


Empty Bar Snatch Drills (led by coach)

EMOM 10
A: 2 Power Snatches
B: 30 Sec Overhead Hold

WOD
Every 4 Minutes for 4 Rounds
10/7 Calorie Bike
5x10m Shuttle Run
10 Alt DB Snatches

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Saturday January 19, 2019

WARMUP:
3 Rounds
10 Sciatic Nerve Floss (each)
10 Hip Down Push-Ups
10 Air Squats
10 Hollow Rocks
10 Arch Rocks

EMOM 10
A: 20 Sec L-Sit or L-Hang
B: 3 Wall Walks


3 PERSON TEAM WOD
AMRAP 20 (Relay Style)
10 SA Hang Clean & Jerks (5 each)
10m Right Arm OH Lunge
10m Left Arm OH Lunge

*1 TEAMMATE MUST BE IN A WB SQUAT HOLD AT ALL TIMES*

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OPEN PREP - 10AM w/ Coach Rob

14.4
AMRAP 14
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Ring Muscle Ups


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Sunday January 20, 2019

WARMUP:
TEAM RELAY
Speed & Agility Warmup
12 Minute Clock

(A Video will be posted on Instagram and the FB Group)


WOD
EMOM 30
A: 100m Ski
B: 14 DB Snatches
C: 100m Row
D: 14 V-Ups
E: MAX Burpee Wall Overs
F: REST