Programming for October 27th through November 3, 2019

Coach Kyle Zimmerman during 19.4 Photo: @supercleary

Coach Kyle Zimmerman during 19.4
Photo: @supercleary


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 (no 11am on this Sunday 11/3. There is weightlifting class)
Monday
Open Gym: 7am-830am & 12pm-5pm


HOLIDAY FAT OFF CHALLENGE
Starting Saturday, November 2nd, CrossfFt Island Park in conjunction with Ulu Nutrition & Wellness will be hosting a Holiday Fat Off Challenge. The Challenge will run for 10 weeks, ending on January 11th. Many members have been asking for this type of challenge for a while and we are delivering at this time of year to help keep you in check during the holiday season when it can be easy to fall way off track. You will not be in it alone and you will have to put your money where your mouth is. An email has been sent to everyone with details, so please check your inbox.


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Monday October 28, 2019

5:20am Start

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 SA RKB Swings (each)
10 Hollow Rocks
20 Sec Hollow Body Hold


Tabata (18 Rounds)
20 Sec On - 10 Sec Off
Alternate the following movements:
RKB Swings (53/35)
KB Upright Row
Zombie Sit-Ups


WOD (T)
If your mile time is UNDER 8:30:
Every 2 Minutes for 12 Rounds
200m Run


If your mile time is OVER 8:30:
Every 3 Minute for 8 Rounds
200 Run


INTENT:
With the weather getting cooler and rain in the forecast for much of this week, the running intervals today are timed well. This is the only dry weekday in the forecast. We will warm up the legs for our 200m repeats and then tackle a 18 round tabata to further get the body heated and loosed. You will be in one of two groups for the intervals based on your mile time. This is to keep the work:rest ratio to something manageable for everyone and in a time frame that can stay pretty consistent. Beginning on every 2 or 3 minutes should make it very very easy to track your times. Record them as you go and we will take the fastest and slowest for the whiteboard. Keeping your times within a couple seconds is ideal. Today we are training strength, stamina, speed, balance and coordination.

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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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Tuesday October 29, 2019

5:15am Start

CROSSFIT
WARMUP:
2 Sets
1 Minute Ski or Bike
20 Sec Active Squat Hold
10 Groiners
10 Kossaks
10 Sec Top & Bottom of the Dip Hold
10 SA High Pulls (each)
10 Beat or Ring Swings
10 PVC Clean Pull Unders

Empty Bar Squat Clean Warmup w/ Coach
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Clean
1x5 Mid Shin Jumps
1x5 Mid Shin High Pulls
1x5 Mid Shin Squat Clean


WOD (T)
"Nasty Girls Party" - 21 Minute Cap
3 Rounds
50 Wall Balls (20/14)
7 Ring Muscle Ups
10 Squat Cleans (BW)


INTENT:
The name of this workout says it all. Some of you may have done the original CrossFit benchmark workout "Nasty Girls" in the past. A few of you may have tried the Version 2 that was given at the 2014 regionals. The one we will be doing today is a different animal. There is more demand on the squats as well as shoulders. You will you pull in 2/3 movements, press in 2/3 movements and squat in 2/3 movements. To be successful with this wod, you must keep large sets on your wall balls. Be sure to use a weight that you can do 1-2 sets on the wall balls each time. The ring muscle ups may be modified to bar if needed or cut the volume to something you can hit in 2 sets with a short break. If muscle ups aren't in the cards for you, 7 strict pull-ups or strict unassisted dips with a pause at the top will be the movement options. The final movement is a body weight squat clean. These should be done as singles with no more than 10 seconds in between reps. If you cannot do body weight and are looking for a percentage, do around 60%. Today we are training strength, power, stamina, accuracy, balance, flexibility and coordination.

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FITNESS
WARMUP:
2 Sets
1 Min Ski or Bike
20 Sec Active Squat Hold
10 Groiners
10 Kossaks
15 SA High Pulls (each)
10 Beat Swings
10 Squat Press Outs


WOD
AMRAP 20
5 Pull-Ups
10 Wall Balls
15 RKB Swings

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Wednesday October 30, 2019

5AM Start

CROSSFIT
WARMUP:
10 Samson Lunges
10 Kossaks
10 Groiners
10 Sciatic Nerve Floss
10 Bottom Half Burpees
1 Min Active Squat Hold
1 Min Ski
1 Min Bike
1 Min Row


ENGINE WOD (T)
6 Rounds
1 Minute Calorie Ski
1 Minute Calorie Bike
1 Minute Calorie Row
1 Minute Burpees
1 Minute Walk 1 Lap

- 7 Sec Transition between movements -


INTENT:
Start your engines! And keep them on cruise control because this one is a long aerobic workout that requires plenty of discipline to remain calm and under control throughout each station. The machines will be set up to minimize your transition time. We are looking for a full minute on each movement and 7 seconds to switch to the next. The calories on the ski in round one should be within 1 calorie to the amount in round 6. This goes for all the machines and the number of burpees in the minute. The burpees is not all out. It's about smooth, consistent movement. During the 1 minute walk, go a lap around the gym and take deep inhales through your nose and long exhales through your mouth. Today we are training endurance, stamina, 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.

———

Thursday October 31, 2019

CROSSFIT
WARMUP:
50 Plate Taps
1 Minute Kneeling Butt to Heel
10 KB Kurtsy Squats
10 KB Staggered Stance RDL (each)
10 Beat Swings (ttb focus)
50 Pogo Hops


STRENGTH SUPERSET:
4x6 Romanian Deadlifts (35-40%)
4x6 Single Leg Drives off a box (each)

- rest 2 minutes between sets -


WOD (T)
72 Double Unders
Then,

16-12-8
Deadlifts (50-55%)
Toes to Bar

Then,
72 Double Unders


INTENT:
We deadlifted on Saturday for the Open WOD 20.3 and also pulled heavish clean (singles) from the floor on Tuesday. If you are still feeling either of these, please let your coach know and your can go lighter or even modify to a different movement for the day. The RDLs in the strength are strength builders for hamstring strength and time under tension. The other things it works are grip as well as midline stability. We are supersetting these with the same movement as last week, single leg drives. These are powerful reps that need to be done properly to be effective. You coaches will explain positioning and mechanics of the movement in class. For workout, you have a large set of double unders to bookmark 36 total deadlifts and 36 total toes to bar. We can handle this total, but it's how we break it up and approach our sets that will allow us to be successful. 16 reps is a threshold number for most on the deadlifts. Maybe you can hit these unbroken, but will that wreck you for the remainder of the workout? Two sets might be best for most on the 16 and even the 12 round. This may be the same track you go on the toes to bar as well. The gymnastic movement might be a strong suit for you and you can remain unbroken. That is something to think about as an individual. Today we are training strength, power, speed, stamina, balance, coordination, accuracy, flexibility and agility.

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FITNESS
WARMUP:
50 Plate Taps
50 Sec Kneeling Butt to Heel
50 Pogo Hops
10 Sciatic Nerve Floss (each)
10 KB Staggered Stance RDL (each)
10 Beat Swings (ttb focus)


STRENGTH SUPERSET:
4x8 Romanian Deadlifts (increase from last week)
4x8 Single Leg Drives off a box (each)

- rest 2 minutes between sets -


WOD
2 Rounds
60 Double Unders
40 Suitcase Deadlifts (20 each)
20 Toes to Bar

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Friday November 1, 2019

The 8:30am Class will be doing 20.4

WARMUP:
2 Sets
1 Minute Bike
10 SA Push Press (each)
20 Sec Supinated Hang
20 Sec Pronated Hang
10 SA High Pulls (each)
10 Sciatic Nerve Floss (each)


20.4 Tips, Strategy & Movement Standards


1 Minute Front Plank
1 Minute Left Side Plank
1 Minute Right Side Plank
1 Minute Sorensen Hold
1 Minute Hollow Body Hold

PARTNER WOD (T) -
80 Calorie Echo Bike
60 Double DB Push Press
40 Strict Pull-Ups
20 Sandbag Cleans (1 for 1)



INTENT:
We are approaching the fourth Open wod and with process of elimination, it looks to be a possible chipper workout. These tend to be in the 14 minute range and use 4+ movements. After warming up for today, we will go over some tips and standards for 20.4. Then, there is a bunch of core/midline stability and stamina work that is a must in order to perform well and stay healthy. Our partner wod is not super hard but you will be able to push the pace a little and challenge your teammate to do the same. The double db push press should definitely be at a weight you can do 15+ reps unbroken. Use a band on the strict pull-ups if needed to keep sets at 5+ per set. Then the sandbag cleans should be done 1 for 1. This will allow pacing and time to set up and perform the reps properly with good form. Today we are training strength, power, speed, stamina, accuracy, balance 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.

———

Saturday November 2, 2019

WARMUP:

TBA


WOD
Open 20.4

TBA

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Sunday November 3, 2019

NO OPEN GYM at 11am
The 3rd Weightlifting Session will meet at 11am-1pm.

WARMUP:
15m Alt Straight Leg Swings
15m March
15m A-Step
Jog Back
15m Sideways Kickouts
15m Straight Leg Bounds
15m Pose Rythym
200m Run

1 Minute Ski
1 Minute Bike
1 Minute Row
10 Bottom Half Burpees


PARTNER WOD - 48 Minute Cap
2k Ski
600m Run Together
10 Synchro Burpees
8k Bike
600m Run Together
10 Synchro Burpees
2k Row
600m Run Together
10 Synchro Burpees