Programming for January 28th through February 3, 2018

Athlete: Jackie Curtis Photo: @supercleary

Athlete: Jackie Curtis
Photo: @supercleary

As most of you have already heard, Mike Patterson passed away last Thursday. It was unexpected news for all of us to hear. Unfortunately, his family was also mourning the loss of another family member in Florida. The funeral arrangements for Mike have not been made as of now. We will make those details available as we get them. A number of members were asking if and how we will do something to honor Mike. We will absolutely pay our respects to “Big Mike” and honor him the right way. We are going to have a hardcover notebook at the front desk available to anyone who would like to share memories of Mike or messages to him. We will keep it at the desk all week and give it to his fiance Sharon.
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The Open

We are hosting our Lottery Draft for our In-House Team Open Competition on this Saturday Feb 2nd.
There are two coaches on each team (1 male & 1 female)
The team logos and colors will be unveiled at the draft as well.

If you have yet to sign up, the list is at the front desk. The tees and tanks will be $25.
Scoring and details will be announced soon.

The CrossFit Open is less than a month away.
Open Prep continues with an extra open style workout this Saturday morning following a
gymnastics clinic with Coach Kait at 10am.

Order of events on Saturday Feb 2 will be:
8AM- Class
9AM- Class
10AM- Bar Muscle Up Clinic w/ Kait
10:45AM- Open Prep
12PM- Open Lottery Draft & Logos Announced


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Monday January 28, 2019

CROSSFIT
WARMUP:
15/10 Calorie Row
10 Squat Thoracic Rotations
10 Kossaks
10 Squat Press Outs
10 Lunges
10 Single Arm High Pulls (each)


STRENGTH: (from the rack)
5x10 Back Rack Lunges
Perform @40-45% of your 1RM Back Squat

- rest 2 minutes -


EMOM 16
A: 15/10 Calorie Row
B: 6-12 Back Squats @BW (or 55-60% of 1RM)
C: 2-5 Rope Climbs
D: REST


INTENT:
We are starting the week with the one movement that is guaranteed to make everyone sore, lunges. Last week we did these in the IWT at 40%. You can stay at that percentage if you feel a bit shaky there. If you had no issue at 40%, we are going to do our 5 sets at 45%. You get rest in between sets. Take it. The squat racks are being used for the entire program today. We are back squatting in the emom and the prescribed weight is your own body weight. We want to be able to hit between 6 and 12 reps at the chosen weight. For some of you this is easy, not a problem. For others, your body weight is close to your one rep max. We will go with a weight somewhere around 65% to start in that case. As far as the row and rope climbs go, these are opportunities to practice. You'll have time within that minute to breathe and not go all out. There will be opportunity later in the week when we will spend time teaching the progressions of rope climbs and we want everyone to improve, even those of you who have them. Today we are training strength, power, speed, coordination, balance, accuracy and flexibility.

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FITNESS
WARMUP:
2 Rounds
300m Row
10 Squat Thoracic Rotations
10 Squat Press Outs
10 Lunges
10 Single Arm High Pulls (each)


STRENGTH: (from the rack)
5x10 Back Rack Lunges
Perform @40% of your 1RM Back Squat
- rest 2 minutes -


EMOM 16
A: 100m Row Sprint
B: 12 Goblet Squats
C: 2 Rope Climbs
D: REST

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Tuesday January 29, 2019

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike (72/62 RPM)
10 PVC Pass Throughs
10 PVC Snatch Balance
15 Sec Top of the Ring Support Hold
15 Sec Bottom of the Ring Dip Hold
10 Single Arm High Pulls (each)
Dead Hang to Engaged Hang [Bar or Ring] (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 -


Empty Bar Snatch Warmup w/ coach

6 Minutes
Build to 70% in doubles

WOD (T)
5-4-3-2-1
Power Snatch (70%)
Strict Ring Muscle Up

***Modify With:
A- Strict C2B Chin-Ups + Strict Ring Dips
B- Strict Chin-Ups or Strict Ring Dips
C- Strict Banded Falso Grip Muscle Up


INTENT:
Lots of strict gymnastics today and the upper body gets it's fair share of work after yesterday got lots of legwork. This is our final week of the pull-up/dip/ttb format of strength training. Next week we will work up to a 1RM weighted strict pull-up, which will be leaderboard worthy. After the strength, our workout is a small rep scheme with a challenging gymnastic movement in the strict muscle up. I've added this in a workout because it shouldn't be uncommon despite how many look at it. We are looking for you to gain 3+ strict pull-ups before safely using the kipping pull-up. This works similar for the muscle up. How many of you can do kipping muscle ups on the rings and cannot do 1 strict? We are looking to change that. As February begins, we turn towards a kipping focus for the pull-up bar and we will have a strict muscle up focus on the rings. We have progressions and drills to get you stronger in this movement. For those who need to continue with the strict pulling on the bar, we have some adjustments but we will keep the focus for you there. Strength takes patience, time, commitment and consistency. It also helps to recover well too. Today we are training strength, power, balance, coordination, flexibility, speed, accuracy and stamina.

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FITNESS
WARMUP:
2 Sets
30 Sec Bike (72/62 RPM)
15 Sec Top of the Ring Support Hold
15 Sec Bottom of the Ring Dip Hold
10 Single Arm High Pulls (each)
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 -


AMRAP 12
12 Alt DB Snatches
12 Box Jumps w/ Step Down (24/20)
12 Ring Rows at 3010 Tempo
[pull to your ribcage]

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Wednesday January 30, 2019

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

WARMUP:
1 Minute Heels Down Row
1 Minute Front Plank
30 Sec Kneeling Butt to Heel Hold
30 Pogo Hops
20 Alt Toe Touches
1 Minute Side Plank (each side)
10 Bottom Half Burpees


WOD (T)
Every 10 Minutes for 3 Rounds
500m Row
80 Double Unders
60 Sit-Ups (Scale Up to V-Ups)
40 RKB Swings (70/53)
20 Burpees



INTENT:
Today is about moving. It is an "engine" workout but is not intended to be one that puts you on your ass. We are building our aerobic capacity here. Classes with more than 14 (rowers) athletes can have some start with the burpees and work backwards. Choose a weight for the kb that will allow 2 sets. The option for v-ups is there for those who can manage them in larger sets. Otherwise, go with sit-ups to stay in motion. Today we are training endurance, stamina, strength, agility, coordination, balance, flexibility and accuracy.

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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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Thursday January 31, 2019

CROSSFIT
WARMUP:
2 Rounds
2 Minute Bike (65/55 RPM)
2 Laps Single Arm Farmer Carry (each)
2 Laps Single Arm Overhead Carry (each)
10 Single Arm Strict Press w/pause
10 Empty Bar Good Mornings

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)


BARBELL STRENGTH:
4x10 Deadlift (Day 6)
**Unbroken Reps with a Double Overhand Hook Grip**

(Increase 10-15lb from last time as long as all sets were unbroken)

- 2 minute rest walking or bike at a conversational pace -


INTENT:
Like I mentioned on Tuesday as far as kipping gymnastics in February, we will turn our hspu focus to kipping as the Open nears. However, if you do not have 3+ strict hspu, we advise you to continue building the strength and not rely on the kipping movement. You will be safer and stronger if you keep building the strength. Today is also our last "training" day for the deadlift 10s. Next time we deadlift heavy, we will be finding a 10RM. Our last 6 sessions of this should give you an idea what you are capable of hitting. We will help you with how to approach the 10RM when we have that programmed in about 10 days. Today we are training strength, power, balance, accuracy, flexibility, stamina and coordination.

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FITNESS
WARMUP:
3 Rounds
1 Minute Bike (65/55 RPM)
2 Laps Single Arm Farmer Carry (each)
2 Laps Single Arm Overhead Carry (each)
2 Laps Double Arm Farmer Carry
10 Single Arm Strict Press
10 Single Leg RDL w/ Empty Bar


WOD
AMRAP 14
7 KB Suitcase Deadlifts (each)
14 Push-Ups w/ 1 sec pause
20m Bear Crawl or 10m HS Walk

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Friday February 1, 2019

CROSSFIT
WARMUP:
EMOM 12
A: 30 Sec Ski
B: 30 Sec Bike
C: 30 Sec Row
D: 30 Sec WB Squat Hold



Rope Climb Technique & Practice

Level 1: Seated Footwork Drills
Level 2: Hanging Footwork Drills (off pull-up bar)
Level 3: Climbing the Rope

After Drills,
1 Minute Max Rope Climbs

Your coaches will work through each level.
You will stay in each level until you become efficient enough to advance.


PARTNER WOD (T) -
60 Calorie Ski
60 Thrusters (95/65)

60 Calorie Bike
60 Wall Balls (20/14)

60 Calorie Row
60 Thrusters (95/65)


INTENT:
As mentioned earlier in the week, we will spend time going over rope climb technique and progressions. Then you will get some practice with a 1 minute amrap of rope climbs. Training speed in the climb is needed for those of you who look to give it a shot at the leaderboard workout one of these days. Everyone, yes everyone has a chance to improve in some way with rope climbs today. The partner wod requires good communication, good movement and staying within your own ability. Going large sets to start while knowing you have a tendency to burn out is a poor decision. Discuss the approach with your partner, know your strengths and theirs. The reps do not have to be split evenly down the middle. Do what is best for your team and have fun. Today we are training strength, power, speed, agility, accuracy, coordination, balance, endurance, stamina 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 February 2, 2019

WARMUP:
16 Rounds of Tabata
4 Rounds Row
4 Rounds Bike
4 Rounds Air Squats
4 Rounds Empty Bar Push Press


10 Minutes
Build to a Heavy:
1 Power Clean
2 Front Squats
3 Shoulder to Overhead

*Share barbells as needed*

PARTNER WOD
100 Calorie Row
Then,
12 Rounds (6 each) of:
1 Power Clean
2 Front Squat
3 Shoulder to Overhead

**Use 70% of what you built up to in the 10 minutes**

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10am
Bar Muscle Up Clinic with Coach Kait

Immediately following the clinic is
OPEN PREP with Coach Rob

AMRAP 12
15 Deadlifts (275/185)
100 Double Unders
15 Bar Muscle Ups
100 Double Unders
15 HSPU (open standard)
100 Double Unders

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Sunday February 3, 2019

EMOM 20
A: 30 Sec Battle Rope
B: 30 Sec Sit-Ups
C: 30 Sec Side Plank (alt each round)
D: 30 Sec Active Squat Hold


EMOM 20
A: 15 RKB Swings (70/53)
B: 10 Box Jumps w/ Step Down (30/24)
C: 15 Wall Balls (20/14)
D: 10 Toes to Bar