Programming for January 7th through January 13, 2019

December 2018 Athlete of the Month - Stephanie Salmon Photo: @supercleary

December 2018 Athlete of the Month - Stephanie Salmon
Photo: @supercleary

Congratulations to Stephanie Salmon for closing out 2018 as our December Athlete of the Month!
Stay tuned for her Q&A. It will be posted on Monday.

The Weightlifting Fall/Winter Program met for it’s final class this past weekend. This program has been incredible and gained much interest in the past year. We thank coach Steve Swistak for sharing his knowledge and talents with us. Coach Steve and Coach Rob are working on dates for the next program.
If you are interested, see Coach Rob.


Although we are preparing in class for this upcoming CrossFit Open, Coach Rob will be hosting the first of a few extra Open Prep sessions this Saturday at 10am. You can find the workout after Saturday’s class program below. We will be having 4 in-house teams yet again for the Open. We will be drafting the teams the same way as last year on the first Saturday in February. The sign up sheet will be available this week if you are planning on participating. This is one of the most fun events of the year.

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Monday January 7, 2019

CROSSFIT
WARMUP:
1 Minute Bike (65/55)
1 Minute Active Squat Hold
20 Sec Table Top Hold
10 Single Arm High Pulls (each)
10 Samson Lunges
30 Sec Mixed Front Rack/OH KB Hold

STRENGTH:
BACK SQUATS
2x5 65%
3x5 70%

Alternative Option:
4x12 Step Ups


EMOM 20
A: 10m Double KB Overhead Walking Lunge
B: 30 Sec Bike (72/62 RPM)
C: 30 Sec Sandbag Bearhug Hold
D: Max V-Ups or Lemon Squeezes
E: REST

*Modify OH Lunge to Mixed Lunge


INTENT:
We are going to testing our back squats next week. So today, we are working on hitting solid reps through 65 and 70%. If you were in weightlifting class yesterday, do front rack step ups today. The emom will be challenging but not a killer. If you have the mobility to do the double overhead walking lunge, that's you're movement. If you are not able to do that, the mixed front/oh will be your standard. Both of these options are challenging so don't take it too lightly. It will be 10-16 steps on average to get the 10m depending on your height. The bike should be kept at the desired pace. We aren't looking to kill it and sprint the 30 seconds. Then the sandbag hold and v-ups are there to challenge the midline. We are not recording scores today so work on collecting quality reps and focus on your movement. Today we are training strength, power, coordination, balance, accuracy, stamina and flexibility.

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FITNESS
WARMUP:
1 Minute Bike (65/55)
1 Minute Active Squat Hold
20 Sec Table Top Hold
10 Single Arm High Pulls (each)
10 Samson Lunges
30 Sec Mixed Front Rack/OH KB Hold


STRENGTH:
4x12 Weighted Step Ups

Options:
- Front Rack Barbell
- Dumbell Farmer Hold
- KB Goblet Hold


EMOM 20
A: 10m Double KB Front Rack Walking Lunge
B: 30 Sec Bike
C: Max Sit-Ups
D: REST

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Tuesday January 8, 2019

CROSSFIT
WARMUP:
2 Sets
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 Single Arm Strict Press (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 -

Pre-WOD
Review Ski Technique
Everyone Ski 200m @benchmark pace

WOD (C)
500m Ski

**Leaderboard Opportunity**
Monitors must be set to count 500m down.

FINISHER (Empty Bar)
5 Rounds
10 Behind the Neck Strict Press
10 Bicep Curls


INTENT:
The month of strict gymnastics continues. We are building off of last week and looking to gain more strength today. Within the 3 sets, once you reach 9 reps with whatever band, bw, or weight you have, make the next round more challenging. If you want to work on chest to bar and not add weight that is completely fine. This increased challenge goes for the dips as well. We aren't looking for max volume but rather really building strength. After our strict work, we will review the ski erg and warm it up before the opportunity to get on the 2019 leaderboard. After you ski, grab an empty bar and you have a finisher that will compliment the rest of the strength work today. Behind the neck strict press and bicep curls. The pump will be REAL! Today we are training strength, power, speed, stamina, coordination, 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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Wednesday January 9, 2019

CROSSFIT
WARMUP:
2 Sets
25 Row Strokes Legs Only
25 Row Strokes Legs + Arms
10 Sciatics Nerve Floss (Each)
5 Inchworm Push-Ups
20 Sec Kneeling Butt to Heel (sit on your heels)
10 Staggered Stance Good Mornings (each)
40 Pogo Hops

STRENGTH: Deadlifts (Day 4)
4x10 (unbroken with hook grip)
**about 10-15 lbs heavier than last time**

- 2 minute walk or bike between sets-

WOD (T) -
Every 6 Minutes for 3 Rounds
20/15 Calorie Row
100 Double Unders
3 Rope Climbs

*You want at least 90 Second Rest*


INTENT:
The last deadlift day was during Christmas week and there were many of your not in class. Take it from where YOU left off and possibly repeat the last weight you did. If you feel good today, go ahead and add 10lbs. If your back feels funky in anyway, speak to your coach and consider avoiding heavy pulls today. You can always make it up another day when you feel better. We want you healthy and in the gym as often as possible. Again, these deadlifts are heavy and we want a double overhand hook grip. Your olympic lifts will thank you later. For the workout, This will be pretty challenging across the 3 rounds. Row, jump rope, climb. We want to keep the intervals pretty consistent but also want you to improve if the double unders or rope climbs are goals of yours to master. Today we are training strength, power, speed, stamina, endurance, flexibility, accuracy, balance and coordination.

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FITNESS
WARMUP:
2 Sets
25 Row Strokes Legs Only
25 Row Strokes Legs + Arms
10 Sciatic Nerve Floss (Each)
5 Inchworm Push-Ups
20 Sec Kneeling Butt to Heel (sit on your heels)
10 Staggered Stance Good Mornings (each)
40 Pogo Hops
3 Laps Single Arm Farmer Carry (each)


WOD
Every 6 Minutes for 4 Rounds
20/15 Calorie Row
10 Double DB Deadlifts
50 Double Unders

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Thursday January 10, 2019

CROSSFIT
WARMUP:
2 Sets
1 Minute Bike (65/55 RPM)
10 KB Windmill (each)
5 Turkish Get-Ups (each)
10 Sciatic Nerve Floss (each)
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 (3-5 second descent)

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)
5 Rounds
1 Minute on - 2 Minutes off
10/7 Calorie Bike Sprint
Max Targets Hit (Throwing a ball)

*Modify to get at least 30 Seconds of throwing


INTENT:
"The moment you stop accepting challenges is the moment you stop moving forward."
Strict gymnastics have been viewed as boring and have often been avoided in the past.
The kipping movements are "sexy" and have made life easier in the gym for many people.
We are taking a step back and re-enforcing the basics of the gymnastic movements.
These basics originate in the strict movement. View these days as opportunities to learn and grow.
As a coach, I love being able to work with such a wide range of abilities and talents. Helping someone correct position in the movement, to getting an athlete to kick up to the wall or helping a member understand body awareness while inverted. These are all goals for some of you. Others, learning to breathe better under duress or keeping a strong core through the entire movement are things we are looking to focus on. And for others, building strength is the stepping stone. Embrace these opportunities to grow as an athlete and person. For the workout, throwing has returned for the first time in months. Let's see how accurate we can be after a bike sprint. The clock is your barrier. Have fun with this one. You score is targets hit. Today we are training strength, power, speed, accuracy, coordination, flexibility, balance and stamina.

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FITNESS
3 Sets
1 Minute Bike (65/55 RPM)
10 KB Windmill (each)
5 Turkish Get-Ups (each)
10 Sciatic Nerve Floss (each)
3 Wall Walks w/ 3 sec pause at the top
20 Alt Single Arm Top Down Strict Press

WOD
Every 4 Minutes for 4 Rounds
10/7 Calorie Bike Sprint
4 Burpees
10 Throws to a target

Score= total targets hit

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Friday January 11, 2019

CROSSFIT
WARMUP:
3 Rounds
30 Sec Ski
10 PVC Pass Throughs
10 PVC OHS
10 Single Arm High Pulls (each)
30 Sec Single Arm OH Hold (each)


Empty Bar Snatch Drills (led by coach)

STRENGTH:
12 Minutes
Build to a Heavy Snatch Triple (NOT touch n go)


WOD (T) - 12 Minute Cap
13 Snatches (95/65)
10 Bar Facing Burpees
11 Snatches (135/95)
10 Bar Facing Burpees
9 Snatches (185/115)
10 Bar Facing Burpees
7 Snatches (205/135)
10 Bar Facing Burpees
5 Snatches (225/155)
10 Bar Facing Burpees


INTENT:
We worked up in weight, down in reps with the clean last week. Today we have the snatch. The same 12 minute cap is attached to this workout as well. The warmup will get you guys and girls moving, sweating and shoulders ready to pull & punch. Then your coach will lead you through the empty bar drills. After that, you will have 12 minutes to work upto a heavy snatch triple. These are all single reps with about 10-15 seconds in between each rep. This finishing weight should be at or close to the weight you will prepare as your final weight in today's workout. Then we can work backwards to see what weights will be the right stimulus for the entire wod. After each set of snatches (power or squat) will be 10 bar facing burpees (open style) just to fatigue you along the way. Today we are training strength, power, stamina, speed, coordination, balance and agility.

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FITNESS
WARMUP:
2 Rounds
30 Sec Ski
10 Single Arm Ring Rows (5 each)
20 Sec Supinated Hang
10 Single Arm Push Press (5 each)
3 Laps Single Arm Farmer Carry (each)
3 Laps Double Farmer Carry


WOD
20/15 Calorie Ski
Then,
3 Rounds
10 Double DB Push Press
10m Double DB Overhead Carry
10 Double DB Hang Cleans
10m Double DB Walking Lunge

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Saturday January 12, 2019

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

EMOM 12
A: 30 Sec Bike (70/60 RPM)
B: 30 Sec Supinated Hang
C: 30 Sec Double KB Front Rack Hold


WOD
7 Rounds
7 Pull-Ups
7 Push-Ups w/ 1 sec pause
7 Double KB/DB Squats

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10AM Open Prep w/ Coach Rob

During this session, you will warmup, we will go over how to approach the workout based on your abilities, we will possibly judge each other and we will break down how the workout went and what areas we may need to focus on as the Open nears.

WOD
Every 3 Minutes Until Failure
15/10 Calorie Row
15 Thrusters (95/65)
15 C2B Pull-Ups

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Sunday January 13, 2019

WARMUP:
2 Sets
30 Sec Kneeling Butt to Heel Hold
30 Pogo Hops
15 Sec Hollow Hang
15 Sec Arch Hang
10 Beat Swings


2 Sets
10 Double KB Russian Swings
1 Lap Double Farmer Carry
1 Lap Double Overhead Carry
1 Lap Double Front Rack Carry

**Challenge: go unbroken for the entire set**

PARTNER WOD
AMRAP 20
"I Go You Go Rounds"
5 Toes to Bar
10 KB Swings (70/53)
20 Double Unders