Programming for January 21st through January 27, 2019

Athlete: Megan Dehey Photo: @supercleary

Athlete: Megan Dehey
Photo: @supercleary

The CrossFit Open is under 5 weeks away!
This past weekend’s Open Prep was packed.
We are preparing you for these workouts on a daily basis.
We are hosting our Lottery Draft for our In-House Team Open Competition on Feb 2nd.
There are two coaches on each team (1 male & 1 female)
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 20, 2019

CROSSFIT
WARMUP:
1 Minute Bike
1 Minute Ski
10 Sciatics Nerve Floss (Each)
10 Box Step Ups + 3 Box Jumps
30 Sec Kneeling Butt to Heel (sit on your heels)
10 Staggered Stance Good Mornings (each)


Core / Felxibility / Strength Tests
90 Sec Front Plank- 1 minute rest -
90 Sec Side Plank (each side)
- 1 minute rest -
2 Minute Sorensen Hold

Standing Lumbar Flexion Test

Deadlift 125% of BW X 3 reps with a 3010 tempo


STRENGTH: Deadlifts (Day 5)
4x10 (unbroken with hook grip)
**about 10lbs heavier than last time**

- 2 minute walk or bike between sets-


WOD (T) -
For Time:
50 Power Cleans (55%)
50 Box Jumps w/ Step Down (30/24)



INTENT:
We start the week off with standards we are looking to make more aware of in the gym. As members of this community, we will be making certain information available to YOU only. This starts with "Barbell Cycling" standards. Basically this information will tell us whether you are at a low level or a high level of risk for injury. Barbell cycling meaning any volume pulled from the floor. This doesn't mean you cannot perform these, it just means you need to take more caution. Modifying the movement or volume is important. Most of you guys and girls do a good job as far as listening to your body. After these tests, we continue with Day 5 of the deadlift 10's. We have 2 more sessions of this before the Open. The workout is simple, power cleans and box jumps. The power cleans should be a weight the you may be comfortable cycling. You'll know from the tests if it's safe for you to cycle the bar. The box jumps are prescribed higher and with a step down each time. We are saving our ankles and achillies by stepping down. Today we are training strength, power, stamina, flexibility, balance, accuracy and coordination.

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FITNESS
WARMUP:
2 Sets
1 Minute Bike
1 Minute Ski
10 Sciatics Nerve Floss (Each)
10 Box Step Ups + 3 Box Jumps
30 Sec Kneeling Butt to Heel (sit on your heels)
10 Staggered Stance Good Mornings (each)


Core / Felxibility / Strength Tests
90 Sec Front Plank- 1 minute rest -
90 Sec Side Plank (each side)
- 1 minute rest -
2 Minute Sorensen Hold

Standing Lumbar Flexion Test

Deadlift 125% of BW X 3 reps with a 3010 tempo


EMOM 16
A: 12/8 Calorie Bike
B: 8 BB Deadlifts
C: 12 Box Jumps (24/20)
D: Rest

———

Tuesday January 22, 2019

CROSSFIT
WARMUP:
2 Sets
100m Ski
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)


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 (T)
AMRAP 15
12 Shoulder to Overhead w/ 1 sec pause at the top
3 Rope Climbs
- rest 1 minute after each round -


**Start with a weight where you can remain unbroken through 2-3 rounds**
Example:
95 - 115 - 135 - 155 - etc...

FITNESS:
Stay at the same weight if you are new to the barbell.


INTENT:
The strength gains from this strict gymnastics work have been great. We want to continue this through January and take it into the next month. We will add higher skill levels in strict muscle up strength work as well as diving into proper kipping technique. The workout has a set rest time after each round. This will allow for everyone to learn their own pace. It will also be an opportunity for those looking to compete for the "15 rope climbs" on the leader-board to get some practice. The barbell weight goes up each round and the goal is to remain unbroken. Most of you will be push jerking. Remember to stand all the way up and lock out each rep. The 1 sec pause will help that. Today we are training strength, power, stamina, speed, agility, coordination, accuracy, balance 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.

———

Wednesday January 23, 2019

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

WARMUP:
2 Rounds
2 Minute Heels Down Row (R1:70% - R2: 80%)
1 Minutes Bike (60/50)
10 Empty Bar Lunges
10 Groiners
10 Step Ups
10 Bottom Half Burpees


WOD (T)
0:00-6:00
40 Back Rack Lunges (40% of your 1RM BS)

*Goal = Sets of 10+

6:00-12:00
20/15 Calorie Bike
40 Burpees

12:00-18:00
40 DB Box Step Ups

*Goal = Sets of 10+

18:00-24:00
1k Row



INTENT:
The IWT was so well attended last week and the energy was great. We have another one this week. We are using the number you hit last week for the 1RM back squat for percentages when performing our lunges today. These are taken off the rack. If you are unable to hit 10+ reps in a set, go lighter. The next 6 minutes is a bike/burpee combo. The heart rate will be elevated, you'll feel the lunges from the previous station and your legs will get more challenged. Then, just like the lunges, DB step ups should be done in similar fashion. Lastly, a 1k row to finish is not necessarily a sprint. You want to maintain a solid pace. Starting hot in a sprint pace and fading is NOT what we are looking for. Be smart. Have fun. Today we are training strength, power, speed, stamina, endurance, agility, coordination, accuracy, flexibility and balance.

———

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 January 24, 2018

CROSSFIT
WARMUP:
2 Rounds
30 Sec Kneeling Butt to Heel
30 Pogo Hops
30 Sec Handstand Hold
10 Single Arm High Pulls
10 Single Arm Strict Press


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) - 12 Minute Cap
For Time:
3 Rounds
20 Hang Power Snatches (95/65)
100 Double Unders




INTENT:
I am extremely happy with how the strict gymnastics have been going. We continue the same style as it's been working well. A number of people were able to kick up to the wall unassisted and hold a handstand for the first time. If you feel like you can try strict hspu now, give it a shot. You can continue to do top down strict press if you fail. Failing is part of learning. The workout has hang power snatches and large sets of double unders. The snatches should be done in sets of 5+. At that point in the workout, you will want to breather between reps. Today we are training strength, power, speed, endurance, stamina, flexibility, balance, accuracy and coordination.


———

FITNESS
WARMUP:
2 Sets
30 Sec Kneeling Butt to Heel
30 Pogo Hops
3 Wall Walks w/ 2 sec pause
10 Right Arm High Pulls
10 Right Arm Strict Press
1 Lap Right Arm OH Carry
10 Left Arm High Pulls
10 Left Arm Strict Press
1 Lap Left Arm OH Carry


WOD
60 Double Unders
30 DB Snatches
60 Double Unders
10 Wall Walks
60 Double Unders
30 DB Santches
60 Double Unders

———

Friday January 25, 2019

CROSSFIT
WARMUP:
20 groiners
10 Squat Press Outs
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
5 Push-Ups w/ 1 sec pause
10 Sec Hollow Hang
10 Sec Arch Hang
10 Beat Swings


2 Sets
2 Laps Single Arm Farmer Carry
20 Hollow Rocks
10 Side Plank Hip Raises
20 Unbroken Wall Balls


WOD (C) -
AMRAP 10
15 Thrusters (95/65)
10 Toes to Bar
5 Bar Facing Burpees

**You will pair up and judge each other**


INTENT:
As I said at the beginning of the month, we will be having workouts when we judge each other. This is for a few reasons but a big one is that we are getting closer to the Open and we will need to judge each other for those workouts. The warmup has two parts that will get the muscles, joints and mind prepared to hit the workout. The movements in the wod are nothing new. Move at a pace that YOU can maintain and move best through. If you worry about the person next to you more than how you move, you'll get lost in the wod. Move with a purpose, break up sets in the most efficient way for you. The bar facing burpees are open standard too. This means pop up with two feet and jump over the bar with both feet. Today we are training strength, stamina, endurance, coordination, balance, accuracy, agility and flexibility.

———

FITNESS
WARMUP
20 groiners
10 Squat Press Outs
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
5 Push-Ups w/ 1 sec pause
10 Sec Hollow Hang
10 Sec Arch Hang
10 Beat Swings

WOD 1
21-15-9
Wall Balls
Push-Ups

WOD 2
AMRAP 10
10 Thrusters
10 V-Ups
30 Sec Front Plank

———

Saturday January 26, 2019

WARMUP:
EMOM 16
A: 30 Sec Ski
B: 30 Sec Bike
C: 30 Sec Row
D: Rest


30 Sec Active Squat Hold
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
15 Single Arm High Pulls (each)
10 Dead Hang to Engaged Hang (led by coach)
10 Push-Ups
10 Air Squats

WOD
AMRAP 20
10 Strict Pull-Ups
20 Push-Ups w/ 1 sec pause
30 Air Squats

———

OPEN PREP with Coach Rob
10am Start

WOD
17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

———

Sunday January 27, 2019

WARMUP:
24 Rounds of Tabata
6 Rounds of Bike (70/60)
6 Rounds of Hollow Rocks
6 Rounds of Side Plank (alt every round)
6 Rounds of Alt Single Arm Russian KB Swings


3 Person TEAM WOD
6k Bike
60 KB Swings (70/53)
60 Burpees
60 Toes to Bar
60 Sandbag Cleans