Programming for October 14th through October 20, 2019

September Athlete of the Month - Ali O’Mohony

September Athlete of the Month - Ali O’Mohony

Congratulations to Ali O’Mahony!! She is our September Athlete of the Month.
Her Q&A is posted here!!


REMINDER:
Times to complete the Open Workouts
Friday
Open Gym: 7am-830am & 12pm-5pm
8:30am Class will be the Open WOD for the remainder of the Open.
Saturday
THIS IS THE MORNING MOST OF US WILL BE COMPETING. (20.5 will be Friday Night 11/8)
HEAT LISTS WILL BE AVAILABLE DURING THE WEEK TO SIGN UP FOR A PREFERRED TIME SLOT.
Sunday
Open Gym: 8am-9am & 11am-12pm (not on weightlifting days 10/13 and 11/3)
Monday
Open Gym: 7am-830am & 12pm-5pm

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Monday October 14, 2019

CROSSFIT
WARMUP:
2 Sets
10m Alt Straight Leg Swings
10m March
10m A-Step
Jog Back
10m Sideways Kickouts
10m Straight Leg Bounds
10m Pose Rythym
Then,
200m Run
10 Groiners
10 Kossaks
10 Box Step Ups + BJO
10 SA Thrusters w/ pause at the top (each)


STRENGTH: OVERHEAD HOLD
4 Minutes to Accumulate:
2 Minute Overhead Hold @1RM Strict Press

*Add 5lbs if you were under 4 min last week.
**Add 10lbs if you were under 3 min last week.


WOD (T) -
Every 4 Minutes for 4 Rounds
200m Run
12 Thrusters (100/65)
12 Box Jump Overs (24/20)

Immediately after round 4, perform:
50 Single DB Box Step Ups


INTENT:
Week 1 of the Open is done for most of us. Some will be taking on the workout today. Make sure you have someone judge you and ask your coaches any questions you may have. We are continuing overhead stability and stamina work from last week. Instructions are listed above for those of you who did this last week. We are progressing heavier if you were able to meet the goal. This overhead hold demands a lot from your central nervous system. Understand this when recovering from the day. It also pays off big time when it comes to olympic lifting overhead and handstand push-ups. The workout is interval style. We are hitting a round every 4 minutes. The goal is to remain unbroken. Therefore, please pick a weight you can stay unbroken on thrusters after running 200 meters. The score will be slowest round. Immediately after round 4, pick up a dumbbell and complete 50 box step ups. We want to be ready for this movement should it come up in the open. Today we are training strength, power, speed, stamina, coordination, balance, accuracy and agility.

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FITNESS
WARMUP:
2 Sets
10m Alt Straight Leg Swings
10m March
10m A-Step
Jog Back
10m Sideways Kickouts
10m Straight Leg Bounds
10m Pose Rythym
Then,
200m Run
10 Groiners
10 Kossaks
10 Box Step Ups + BJO
10 SA Thrusters w/ pause at the top (each)


STRENGTH: Double DB/KB Top Down Press
3x20 (slightly heavier than last week)

WOD -
Every 4 Minutes for 4 Rounds
200m Run
12 Unbroken Thrusters
12 Box Jump Overs

Immediately after round 4, perform:
50 Box Step Ups (Single DB Optional)

———

Tuesday October 15, 2019

5:20AM START

CROSSFIT
WARMUP:
2 Sets
1 Minute Ski
100m Single Arm Waiter Carry (each)
20 Plank to Down Dog Alt Toe Touches
10 Single Leg RDL (each) no weight
10 PVC Good Mornings
10 SA High Pulls (each)
10 Beat Swings
10 V-Ups


Empty Bar Power Clean Warmup w/ Coach
1x5 Mid Shin Jumps
1x5 Mid Shin High Pulls
1x5 Mid Shin Power Cleans

PARTNER WOD (T)
50/40 Calorie Ski
50 Toes to Bar
50 Power Cleans (50%)
50 C2B Pull-Ups
50/40 Calorie Ski


INTENT:
We will spend a decent amount of time warming up and preparing to hit the workout hard as a team. The main focus of is hitting quality reps in the workout. We will drill the empty bar clean. I don't anticipate seeing the clean in week 2 of the Open but you never know. The workout is very straight forward. You and your partner will share all the reps. One person works while the other rests. They do not need to be completely split. If you are stronger on one movement and can pick up the slack where your partner isn't as strong, that is okay. Split the more challenging skill work up in a smart way to keep the team moving most efficiently. Today we are training strength, power, speed, flexibility, coordination, balance, accuracy and stamina.

———

FITNESS
WARMUP:
2 Sets
1 Min Ski
20 Sec SB Bearhug Hold
10 Single Leg RDL (each) no weight
10 Single Arm High Pulls (each)
10 Beat Swings
10 Hollow Rocks
10 V-Ups


PARTNER WOD - 25 Minute Cap
50 Sandbag Cleans
50/40 Calorie Ski
50 Toes to Bar
50/40 Calorie Ski
50 Pull-Ups

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Wednesday October 16, 2019

5AM START

CROSSFIT
WARMUP:
2 Minute Bike (60/50 RPM)
2 Minute Row (20-26 SPM)
10 Hollow Rocks
10 Arch Rocks
10 Side Plank Hip Raises (each)
30 Sec Supinated Hang
30 Sec Pronated Hang

ENGINE WOD
0:00-7:00
Bike holding 60/50 RPM

- 1 minute transition -

8:00-15:00
AMPRAP 7
1 Minute Front Plank
1 Minute Left Side Plank
1 Minute Right Side Plank
1 Minute Sorensen Hold
After completing the above,
Sandbag Bearhug Hold For Time Remaining

- 1 minute transition -

16:00-23:00
Row holding 20-26 SPM

- 1 minute transistion -

24:00-31:00
AMPRAP 7
4 Turkish Get-Ups (each)
30 Sec Engaged Bar Hang
15 Sec Top & Bottom of the Ring Support
30 Sec Active Squat Hold


INTENT:
One of the most popular days of the week, Engine day. As some of you may know, we are going to be offering 3 specialty classes beginning after the Open. By popularity, the Engine (with Coach Rob) is one of them. The other two are gymnastics (with Coach Amanda) and Octane (with Dr. Jeremy.) For more details, check the membership tab on the website. As far as today's program goes, we are looking to maintain a steady pace on the bike and row. Hold a specific rpm on the bike might be super challenging. Then we go to the rower and see a certain spm and we don't always treat it that same way. A lower spm does not mean less effort or less power. We want to make the most out of each and every stroke on the rower. This way we are learning to be more efficient with our strokes and not pulling recklessly. You will be on each of those machines for 7 minutes. You will also have two 7 minute ampraps. These will have primarily static state work. Today we are training strength, endurance, stamina, balance, coordination 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.

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Thursday October 17, 2019

5:15AM START

CROSSFIT
WARMUP:
2 Sets
30 Sec Ski
50m Overhead Carry (each)
30 Sec Supinated Hang
30 Sec Handstand Hold
10 Supine KB Levers (each)

STRENGTH: Single Arm Farmer Carry
2x50m each arm (using a moderate weight)
**use the handles

WOD (T)
EMOM 24
A: Calorie Ski
B: Rest
C: Strict HSPU (Modify to Top Down Press)
D: Rest
E: 25 Sec Battle Rope + Max Ball Slams
F: Rest


INTENT:
We are back on the ski for the second time this week. This is a huge opportunity to get more practice on this machine for those who struggle with it. If you are not using your lats enough and you tend to feel your arms working a lot on the ski, lower the tamper to allow you to focus on the lat muscles. The strength won't take too long. We want to use the farmer handles and maintain our carrying strength. The workout is a 1 minute on, 1 minute off style emom. The ski is not an all out sprint. We want to move comfortably (about 85%.) The S-HSPU is for the full minute. Take this time to practice smaller, smart sets to accumulate as many reps in the minute as you can. If you do not have S-HSPU, you will be doing top down press for the entire minute. If you can move for the majority of the minute, do this. It will build your overhead stamina as well as your strength. The last movement station is battle rope and ball slams. Remember so follow through every time on your ball slams. Today we are training strength, power, speed, stamina, balance, flexibility, agility and coordination.

———

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.

———

Friday October 18, 2019

CROSSFIT
The 8:30am Class will be doing 20.2

WARMUP:
12 Rounds of Tabata
Alternate the following:
A: Plate Taps (45/25)
B: Plate G2OH
C: Push-Ups

Then,
50 Sec Kneeling Butt to Heel Hold
50 Pogo Hops
10 Double RKB Swings

20.2 Tips, Strategy & Movement Standards

WOD (T) -
AMRAP 10
30 RKB Swings
50 Double Unders
30 Lunges
50 Double Unders


INTENT:
Remember, the 8:30am class today will be doing 20.2 and not the listed class program. For the class program, we will warmup pretty quickly with tabata and then go over tips and movement standards for 20.2. The workout gives you an opportunity to practice the skill of double unders which is definitely going to be seen in the Open at some point. The other movements should be completed unbroken. There is no weight prescribed on the kb but we are looking to go unbroken each time. The lunges are unweighted and are intended to done stepping forward in place. Today we are training balance, coordination, stamina, strength, agility, accuracy, flexibility, stamina and speed.

———

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 October 19, 2019

Warmup:

TBA


WOD
20.5

TBA

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Sunday October 20, 2019

WARMUP:
In teams of 3,
Relay for 3 Rounds each:
15 Sec Bike @ 85%
8 Ball Slams1 Rope Climb

- rest 5 min -

Relay for 3 Rounds each:
100m Row
3 DB Busters


PARTNER WOD
100/80 Calorie Bike
100 SA DB Hang Clean & Press
100 Sit-Ups
100/80 Calorie Row
100 Sit-Ups
100 SA Hang DB Snatch