Programming for February 18th through February 24, 2019

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Athlete: Elsa Miranda Photo: @supercleary

Athlete: Elsa Miranda
Photo: @supercleary



Coach Kyle is running a Teen Program this week from 12pm-3pm Monday through Friday
Due to this schedule, there is NO OPEN GYM from 12pm-3pm this week.

The CrossFit Open begins with the announcement of 19.1 on Thursday night.
We will be doing the workout on Saturday morning with heats beginning as early as 8am.
A heat time request list will be available at the desk all week.
Your team tees and tanks are available for pick-up. Your cards on file were charged.
There are no trading of sizes.

The point system and rules are:
+5 Points for registering on games.crossfit.com
+5 Points for completing the judges course. (forward the email to your coach)
+5 Points for one male and one female “spirit of the open” each week.
+5 Points for the team with the best attendance for the week.
+1 Point for participating each week. (Any allowed time Thurs-Mon)
+3 Points for PR’s
+1 Point for 3rd Place RX Athlete, Scaled Athlete & Team each week.
+2 Points for 2nd Place RX Athlete, Scaled Athlete & Team each week.
+3 Points for 1st Place RX Athlete, Scaled Athlete & Team each week.
-2 Points for re-doing a workout.

If you can perform a workout RX, you should do the workout RX and not scaled just to be advantageous to your teams score.
You may not judge your significant other. It’s also preferred if you judge a member of a different team.


Check Out the write up on our January Athlete of the Month - Mike Patterson


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Monday February 18, 2019

5:30am class will begin at 5:20am

CROSSFIT
WARMUP:
1 Minute Row (on calories)
1 Minute Ski (on calories)
1 Minute Bike (on calories)
30 Sec Table Top Hold
30 Sec Hollow Body Hold
10 Pause Air Squats
10 Single Arm High Pulls (each)

Empty Bar Power Clean & Barbell Cycle Warmup (w/ coach)
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Cleans
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Cleans

2x5 Power Clean Cycling w/ coach

STRENGTH: 2 Power Cleans & 2 Front Squats
10 Minute Clock
2 Sets @50%
2 Sets @60%
1 Set @65%
1 Set @70%
1 Set @75%


WOD (T) - 20 Minute Cap
50 Calorie Row, Ski or Bike
40 V-Ups or Sit-Ups
30 Deadlifts (65-70% of PC)
40 Calorie Row, Ski or Bike
30 V-Ups or Sit-Ups
20 Power Cleans
30 Calorie Row, Ski or Bike
20 V-Ups or Sit-Ups
10 Front Squats


INTENT:
The CrossFit Open begins this week and we will take on the first workout on Saturday. We are kicking off the week will some power cleans and front squats. We are keeping the weight moderate to moderately heavy because we want to stay fresh and feel good. Our (C) Complete day is Saturday. The strength is essentially to warm the movements up for the workout. Our workout has a 20 minute time cap and is a chipper style. It is designed to keep you moving and the barbell movements will be performed at the same weight for all three movements. The reps should be cycled to a degree. Some of us may be able to hit larger sets and get the work done in 1-2 sets, and others may need to break up the reps up to complete the work in 4 sets of power cleans for example. Today we are training strength, power, speed, balance, flexibility, coordination, accuracy, stamina and endurance.

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FITNESS
WARMUP:
1 Minute Row (on calories)
1 Minute Ski (on calories)
1 Minute Bike (on calories)
30 Sec Table Top Hold
30 Sec Hollow Body Hold
10 Pause Air Squats
10 Single Arm High Pulls (each)

Empty Bar Power Clean Drills (w/ coach)
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Cleans
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Cleans

Every 20 sec for 5 Minutes
Perform 1 Power Clean

WOD
AMRAP 15
20 Calorie Row
20 KB Deadlifts
20 Sit-Ups
20 KB Goblet Squats

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Tuesday February 19, 2019

CROSSFIT
WARMUP:
25 minutes
3 Laps Single Arm Farmer Carry (each)
3 Laps Mixed Front/OH Carry (each)
60 Sec Front Plank
60 Sec Side Plank (each)
10 GHR or Low Ring Hamstring Curls
10 Single Leg RDL (each)
30 Sec Bike (70/60)


WOD (T)
AMRAP 4
45 Sec All Out LEGS ONLY Bike
Then,
AMRAP in time remaining
7 RKB Swings (70/53)
7 Burpees

- rest 4 Minutes -


REPEAT!


INTENT:
Our warmup piece is a longer one today. We are getting some carries in along with core stability, hamstring work in the GHR or hamstring curls and the RDLs. We are looking for repeat-ability on the workout today. We have two 4-minute amraps with a full 4 minutes rest in between them. The bike is something a little different. You must only use your legs and go as hard as you can for 45 seconds. This is to tire out your legs as much as possible before handing you the task of kb swings and burpees, both in which require your legs. How well can you recover to put on a similar performance the second time around? Today we are training strength, power, speed, stamina, balance, coordination, agility 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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Wednesday February 20, 2019

CROSSFIT

WARMUP:
2 Sets
1 Minute Ski or Bike
20 Sec Supinated Hang
20 Sec Top of the Ring Support Hold
20 Sec Bottom of the Ring Dip Hold
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
10 Beat Swings


Strict Muscle Up Progressions
LEVEL 1 - 3 Sets (Not for time)
10 Lat Pull Downs
6 Strict C2B Chin-Ups
6 Pause Strict Ring Dips (one-one thousand count at Top & Bottom)

LEVEL 2 - 3 Sets (Not for time)
6 Jump Into False Grip Hollow Hold
6 False Grip Ring to Ribcage
6 Low Ring Tic-Tocs
Introduction of Tuck to Invert on the Bar


WOD (T)
AMRAP 12
10 Single Arm Hang C&J (5 each arm)
20 Single Arm OH Lunges
30 Double Unders



INTENT:
We had our first strict muscle up progression last week. We will continue with it today as well as introduce level 2. The prerequisites to move on to level 2 are that we complete the movements in level 1 unbroken on all three sets. You might say, "that's hard." Yes it is. This movement is a high skill that requires a certain amount of strength and control to be performed safely and efficiently. If you were not in class last week, you will do this week at level 1, even if you think you will do it unbroken. Let's complete it before moving to the next level. For our workout, we are using movement that have been thrown into Open workouts in the past couple years. There is no prescribed weight today. Use somethings you can keep every set unbroken. You get one dumbbell for both movements. You do not have to switch arms on the OH Lunge. The prescribed weights in the Open would probably be RX: 50/35, Scaled 35/20. Today we are training strength, speed, balance, coordination, accuracy, stamina, endurance and agility.

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FITNESS
2 Sets
1 Minute Ski or Bike
20 Sec Supinated Hang
20 Sec Top of the Dip Support Hold
20 Sec Bottom of the Dip Hold
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
10 Partner Sit-Up Med Ball Toss (20 ft apart)
30 Sec Kneeling Butt to Heel Hold
30 Pogo Hops


EMOM 20
A- 100m Ski
B- 10 Lunges (weight optional)
C- 10/7 Calorie Bike
D- 10 Single Arm HAng C&J)
E- 30 Sec of Double Unders


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Thursday February 21, 2019

CROSSFIT
WARMUP:
1 Minute Bike (70/60 RPM)
10 PVC Pass Throughs
10 Snatch Balance
10 Sciatic Nerve Floss (each)
10 Air Squats
15 Sec Top & Bottom of the Push-Up Hold
5 Push-Ups
10 Single Arm High Pulls (each)
10 Hollow Body Focused Kips
10 Arch Body Focused Kips
10 Tight Kips


Empty Bar Snatch Warmup (cycling focus)

Every 90 Seconds for 5 Rounds
5 Touch n Go Power Snatches


WOD
20/15 Calorie Bike
Then,
3 Rounds
5 Pull-Ups
10 Push-Ups
15 Air Squats
5 Power Snatches (55%)



INTENT:
Last week, we went over a number of standards that we encourage everyone to keep to in terms of using the gymnastic kip safely. If you were not in class for it last week, ask your coach to go over what we are looking for as far as core, strength and flexibility goes. We have kipping drills built into the warmup today and we will do them with a partner to focus on the positions. This is the third week in a row that we have snatch cycling as a skill. We have decreased the rounds each week leading upto the Open. The goal is to be crisp with our reps, keep the bar close and feel good moving the weight. The workout is one the coaches tested last month. You want to KNOW YOUR PACE and know how to move efficiently through the entire workout. Sprinting the bike in 20 seconds, getting through the first round and then burning out while trying to survive is a bad idea. If this sounds like you, a change is necessary. Envision how you want the workout to go. Get off the bike a move soundly through the 5-10-15. The power snatches can be touch and go or done as singles. Complete the bike in 60-90 seconds, then go to work. Stay honest to form on the push-ups and squats. This workout should be 10 minutes or less. Today we are training strength, power, speed, stamina, coordination, balance, accuracy, agility and flexibility.

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FITNESS
WARMUP:
2 Sets
1 Minute Bike (70/60 RPM)
10 PVC Pass Throughs
10 Snatch Balance
10 Sciatic Nerve Floss (each)
10 Air Squats
10 Single Arm High Pulls (each)
10 Hollow Body Focused Kips
10 Arch Body Focused Kips
10 Tight Kips


Empty Bar Snatch Drills w/ Coach
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Snatch
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Snatch

WOD
20/15 Calorie Bike
20 Alt DB Snatches

Then,
3 Rounds
5 Pull-Ups
10 Push-Ups
15 Air Squats

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Friday February 22, 2019

CROSSFIT
WARMUP:
2 Sets
2 Minutes Heels Down Row
10 Single Arm High Pulls (each)
10 Single Arm Push Press (each
1 Lap Single Arm OH Carry (each)
1 Lap Single Arm Farmer Carry (each)
30 Sec Supinated Hang


Open 19.1 Movement Review, Standards & Approach
Wall Balls
Calorie Row

Coaches will go over pacing, moving efficiently and tips.


PARTNER WOD (T) -
AMRAP 15
"I Go You Go Rounds"
200m Row
10 Push Press (75/55)
1 Rope Climb


INTENT:
On Fridays during the Open, we will be doing a generic warm-up to get the body loose and literally warm. Then , we will go over the Open workout for the week, explain the standards, movements, give our approach on it and answer questions. We may have you do a very brief version of it to get a feel for the wod. After that, we will have a 10-15 minute workout to move and get some reps in for the day. Our wod today is a partner style of row, push press at a lighter weight and 1 rope climb. We worked on rope climbs last week. Let's use the technique we worked on and apply it in this workout. The weight for the push press should be something you can easily do for 10 unbroken reps. Remember, you want to feel ready for the Open wod tomorrow. Today we are training strength, stamina, accuracy, balance, power, flexibility, agility 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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Saturday February 23, 2019

Open 19.1
AMRAP 15
19 Wall Balls (20’ to 10’ / 14# to 9’)
19 Calorie Row


The heat list will be posted on Friday afternoon.


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Sunday February 24, 2019


WARMUP:
30 Sec Active Squat Hold
10 Hollow Rocks
10 Arch Rocks
15 Sec Top & Bottom of the Push-Up Hold
5 Push Ups w/ 1 sec pause
20 Lateral Band Step Overs
300m Row


30 Minutes
Compete each round at 80% intensity
20/15 Calorie Row
10 Ball Slams
20 Zombie Sit-Ups
10 Sandbag Cleans
20 Push-Ups w/ 1 sec pause
10 Pistols or Lateral Box Step Ups