Programming for October 6th through October 13, 2019

Margaret (11 months in remission) joined us this year for our Barbells for Boobs event. Last year, we raised money to help off-set her medical costs to battle breast cancer.

Margaret (11 months in remission) joined us this year for our Barbells for Boobs event.
Last year, we raised money to help off-set her medical costs to battle breast cancer.

Thank you all who came out to participate in our annual Barbells for Boobs event.
We will continue to collect donations throughout the month and we encourage you to keep your fundraising pages going on the barbells for boobs website. We do not have a total what was collected in cash yet. It will be added to the page.
Our team page to donate is:
Click here to see our team page and donate.

If you created a donation page but did not register under our team, please let Coach Rob know and he will get that fixed.

THE CROSSFIT OPEN BEGINS THIS WEEK
Times to complete the Open Workouts
Friday
Open Gym: 7am-830am & 12pm-5pm
8:30am Class will be the Open WOD for the next 5 weeks.
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 11/10)
Monday
Open Gym: 7am-830am & 12pm-5pm

———

Monday October 7, 2019

CROSSFIT
WARMUP:
2 Sets
10 Single Arm Hang DB Snatch (each)
30 Sec Kneeling Butt to Heel Hold
30 Pogo Hops
10 SA High Pulls (each)
10 Beat Swings
10 PVC Pass Throughs
10 PVC Snatch Drops
10 PVC OHS


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


Empty Bar "Low Hang" Snatch Warmup w/ Coach
(FOCUS IS SPEED, FOOTWORK & STRONG OVERHEAD)
1x5 High Pulls
1x5 Muscle Snatch
1x5 Power Snatch (Cycling)


WOD (T) - 12 Minute Cap
3 Rounds
10 Low Hang Power Snatches (95/65)
50 Double Unders

- rest 3 minutes -

3 Rounds
10 OHS (95/65)
10 Toes to Bar


INTENT:
The 2020 Open begins this week! The timing and feeling for most of us is a little different since we just had the Open in March. We will be getting into the mindset this week to compete in these workouts. Over the course of the Open you will see some strength aspects in the program focused on maintaining and you will see a variety of workouts during the week with the barbell taken out of our hands for a couple days. We start the week with and overhead hold. Stability and strength work together and we have built up shoulder strength for quite some time now. You want to complete a total of 2 minutes in an overhead hold in less than 4 total minutes. Lock yourself into the position (physically and mentally) and get after it. The workout is a style we have seen numerous times. It's possible we get this style in the open within the next 5 weeks. The 3 minute rest in the middle is mandatory and is included in the 12 minute cap. Therefore, there is 9 total minutes to complete the task at hand. If you choose a weight for the bar that you can go unbroken, you will be in good shape. Today, we are training strength, power, speed, balance, coordination, accuracy, stamina and flexibility.

———

FITNESS
WARMUP:
50 Plate Taps AFAP
20 Alt Toe Touches
30 Sec Kneeling Butt to Heel
30 Pogo Hops
10 SA Arm Hang DB Snatch (5 each)
10 SA Arm HAng DB Clean & Pres (5 each)
10 Beat Swings + 5 Knee Raises


STRENGTH: Double DB/KB Top Down Press
3x20 (same weight across)

WOD - 20 Minute Cap
2 Rounds
60 Double Unders
30 Alt DB Snatches

- rest 3 minutes -

2 Rounds
15 Toes to Bar
30 SA DB Hang Clean & Press

———

Tuesday October 8, 2019

5:15AM START

CROSSFIT
WARMUP:
2 Sets
2 Min Heels Down Row
10 Inchworm Push-Ups
10 Single Leg RDL (each) no weight
10 Empty Bar Good Mornings
5 Turkish Get-Ups (each)
20 Sec Handstand Hold
10 Double DB Press

WOD (T)
3 Rounds
AMRAP 4
25/20 Calorie Row
10 Deadlifts (45-50%)
MAX Strict HSPU
- rest 4 minutes -


INTENT:
The warmup will take about 20 minutes or so really warming the joints and muscles for the workout. You have a three 4 minute rounds with a pretty demanding task in front of you. The calorie row will get you fatigued enough to think about your set-up and bracing for the deadlifts. The deadlifts should be at a weight you can remain unbroken. From there, you have the remaining time to complete as many strict handstand push-ups as you can. Work in smart sets to accumulate your reps. Avoid the urge to start with a big set. It tends to come back to bite most people in the ass. Today we are training strength, power, stamina, balance, coordination, accuracy and flexibility.

———

FITNESS
WARMUP:
2 Sets
2 Min Heels Down Row
10 Inchworm Push-Ups
10 Single Leg RDL (each) no weight
10 PVC Good Mornings
10 Single Arm KB Deadlifts
5 Turkish Get-Ups (each)


WOD
3 Rounds
AMRAP 4
25/20 Calorie Row
20 RKB Swings
MAX Ball Slams

- rest 4 minutes -

———

Wednesday October 9, 2019

CROSSFIT
WARMUP:
2 Sets
1 Min Ski
30 Sec Braciation
30 Sec Table Top Hold
30 Sec Squat Hold
10 Single Arm Waiter Squats (5 each)
10 Hollow Rocks
10 V-Ups


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

10 Minutes to warmup the clean to the final working weight.


PARTNER WOD (T)
30 Squat Cleans (135/95)
6 Rope Climbs
20 Squat Cleans (155/105)
4 Rope Climbs
10 Squat Cleans (185/115)
2 Rope Climbs



INTENT:
As you may notice, most of this week has the daily program focuses around the workout, without an accompanying strength. This is because we want to be ready for the first Open workout and we will return to strength components after this week. The first workout of the Open has historically been an engine based one. Therefore, this week is geared in that direction. Today, however is an opportunity to lift some heavier weight. In teams of two, you will work together to chip away at this squat clean & rope climb wod. The weight increases each round on the cleans. If you choose to do legless rope climbs, that is okay. You will get some upper body strength work in those. Today we are training strength, power, speed, flexibility, balance, coordination, accuracy and stamina.

———

FITNESS
WARMUP:
2 Sets
1 Min Ski
30 Sec Braciation
30 Sec Double DB Waiter Squat Hold
10 Single Arm Thrusters (each)
10 Hollow Rocks
10 V-Ups
1 Min Side Plank (each side)


PARTNER WOD
40 DB Front Squats
2 Rope Climbs
40 DB Hang Squat Cleans
2 Rope Climbs
40 DB Thrusters
2 Rope Climbs

———

Thursday October 10, 2019

5AM 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,
400m Run
20 Lateral Band Step Overs
20 Groiners
20 Box Step Ups

ENGINE WOD
AMPRAP 40
2k Bike
40 Pause Push-Ups

800m Ski
40 Zombie Sit-Ups
1 Minute Plank

800m Run
40 Box Step Ups


INTENT:
Pacing. Pacing, Pacing. That is the name of the game when it comes to these engine workouts. Do you know your pace? Are you trying to complete when you we focused on training? Avoid getting caught up in another athlete's time, pace or agenda during this engine workout. You have been on the echo bikes a couple times now. A 2k bike will take in the 4-5 minute range on average. 40 pause push-ups will be a point where athletes separate. If you need to break them up into sets of 5, do it. If you need to modify to using a bar across j-cups, go for it. The 800m ski should be at a pace that you can hold for a 5k if needed. Do your best to stay true to the zombie sit-ups and keep your hands on the floor throughout the entire movement. Then go right into a front plank for a minute. For the 800m run, keep running until you get to your box and go right into the 40 step ups keeping your breathing and movement under control. Today we are training strength, endurance, stamina, coordination 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.

———

Friday October 11, 2019

CROSSFIT
8:30am Class will be doing 20.1

WARMUP:
1K Bike (70% - Focus on RPM - try nasal breathing)
400m Run (try nasal breathing)
10 Sec Battle Rope
10 Knees Raises
10 Quadraped Banded Pull Throughs
10 Quadraped Band Push Throughs

EMOM 9
A: 20 Sec Bike (70/60 RPM)
B: 20 Sec Battle Rope
C: 20 Sec Hollow Rocks

20.1 Tips, Strategy &Movement Standards


WOD (T) -
Every 5 Minutes for 4 Rounds
20 Sec ALL OUT BIKE SPRINT
4 Laps SA Farmer Carry


INTENT:
We are hitting some movements today (bike, battle rope and carries) that you will see throughout the Open. These low/no skill movements are also low impact movements and will keep your joints and muscles ready to complete come game day. This doesn't mean the the workouts will be mailed in. Today's workout for example is definitely challenging if you go for it. You will be wiped out immediately after but you will recover to be able to complete tomorrow. Today, we are training power, speed, stamina, 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 October 12, 2019

20.1 Heat List
8:20am
Marc Caine
Stu Phillips
Brad Wofsy
Gelena
Kyle Lewis

8:40am
JFK
Kristina K
Duggan
Chris G
Dougie

9:00am
Jordan W
Erica S
Jason T
Colleen F
Vinny F
Michelle Lava
Diana G

9:20am
Pam 
Dave
Pavlo
Ali O
Vicki
Murdy

9:40am
Mike S
Perri
Amanda R
Hieb
Meg 
Joe Mordetsky
Casey
Banegas

10:00am
Jeannie 
Ali P
Hyland
Giota
Joe D
Lauren D
Chris T
Anthony R

10:20am
Dan O
Janice
Terry
Tom B
Dionne
Jorge

WARMUP (on your own)
1 Minute Bike or Row
10 Inchworms
10 Single Arm High Pulls (each)
10 Groiners
10 Single Arm Push Press (each)
10 Bottom Half Burpees

Empty Bar Snatch / Clean & Jerk Warmup
1x5 Mid Shin High Pulls (from both grips)
1x8 Power Snatch (cycling)
1x8 Clean & Jerk (cycling)

WOD (T)
Open 20.5
10 Rounds
8 Ground to Overhead (95/65) (Masters 55+ 65/45)
10 Bar Facing Burpees

15 Minute Time Cap



———

Sunday October 13, 2019

THERE IS NO OPEN GYM 11am-12pm
Weight Lifting is at 11am.

WARMUP:
2 Rounds
10m Alt Straight Leg Swings
10m March
10m A-Step
Jog Back
10m Sideways Kickouts
10m Straight Leg Bounds
10m Pose Rythym
Then,
400m Run

20 Plank to Down Dog Toe Touches
15 Single Arm High Pulls
10 Single Arm RKB Swings (each)

WOD
"Helen"
3 Rounds
400m Run
21 USA KB Swings (53/35)
12 Pull-Ups


Post WOD
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Side Plank Hip Raises (each)
30 Sec Plank