Programming for February 4 through February 10, 2019

Athlete: Jason Timchula Photo: @supercleary

Athlete: Jason Timchula
Photo: @supercleary

The In-House Open Lottery Draft took place on Saturday.
The teams are set. If you still want to sign up, let Coach Rob know asap.
Tees and Tanks will be ordered Tuesday. All cards on file will be charged unless you pay this week by cash.


The Funeral Services for Mike Patterson are as followed:
Viewing at Hungerford & Clark Inc. Funeral Home
Sunday February 10, 2019 from 12pm-2pm
Religious Service from 2pm-4pm immediately after.

Burial will be Monday February 11th at Greenfield Cemetery.


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Monday February 4, 2019

CROSSFIT
WARMUP:
2 Minute Heels Down Row
30 Sec Active Squat Hold
30 Sec Kneeling Butt to Heel Hold
30 Pogo Hops
10 Groiners w/ 3 sec pause
10 Lunges
10 Single Arm Strict Press (each)
10 Beat Swings
5 Knee Raises + 5 Toes to Bar


STRENGTH: (from the rack)
5x10 Back Rack Lunges
Perform @40-50% of your 1RM Back Squat

- rest 2 minutes -



WOD (C) - 14 Minute Cap
"Esperanza"
1000m Row
100 Double Unders
30 Toes to Bar
20 Strict HSPU


INTENT:
We hope everyone enjoyed the super bowl weekend and polar bear plunge. Today's lunges are slightly heavier than last week and your unilateral strength is challenged significantly more. The workout is one we've seen before. This new benchmark for the gym demands cardiovascular as well as gymnastic strength demands. "Esperanza" is one we made a gym benchmark as it fits well with all we are doing in the gym. We are finishing up the strict gymnastics work and getting into our kipping work as the open nears. 100 double unders in a set is standard for us now as we've had this each week for the past few months. Today we are training strength, power, endurance, stamina, balance, coordination, speed, flexibility, agility and accuracy.

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FITNESS
2 Minute Heels Down Row
30 Sec Active Squat Hold
30 Sec Kneeling Butt to Heel Hold
30 Pogo Hops
10 Groiners w/ 3 sec pause
10 Lunges
10 Single Arm Strict Press (each)
10 Beat Swings
5 Knee Raises + 5 Toes to Bar


STRENGTH: (from the rack)
5x10 Back Rack Lunges
Perform @40-50% of your 1RM Back Squat

- rest 2 minutes -

AMRAP 15
1000m Row
In time remaining, AMRAP
10 Toes to Bar
30 Single Arm Push Press (15 each)
50 Double Unders

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Tuesday February 5, 2019

CROSSFIT
WARMUP:
2 Sets
30 Sec Ski (40 SPM)
30 Sec Bike (72/62 RPM)
10 Single Arm High Pulls (each)
10 Dead Hang to Engaged Hang
10 Beat Swings
20 Sec Table Top Hold


GYMNASTICS STRENGTH:
12 Minutes to Build to a 1RM Strict Pull-Up



WOD (T)

Every 4 Minutes for 5 Rounds
12/8 Calorie Bike
12 Hang Power Cleans (50% of your Power Clean)
12 Pull-Ups (scale up: c2b)


INTENT:
We worked on our strict gymnastic strength for the month of January. Today, we find a 1RM strict pull-up.
The workout is intervals that involve bike, barbell and gymnastics. This will get you out of your comfort
zone without a doubt. We are looking to go unbroken on the 12 hang power cleans. 50% of your 1RM
should be a weight you can hit unbroken each round. I am interested to see how the pull-ups feel for
everyone as we have been concentrating on strict work and we can kip today. We are looking to stay
consistent and stay unbroken as best as possible. Today we are training strength, power, balance,
coordination, accuracy, power, flexibility and recovery.

———

FITNESS
WARMUP:
2 Sets
30 Sec Ski (40 SPM)
30 Sec Bike (72/62 RPM)
10 Single Arm High Pulls (each)
10 Dead Hang to Engaged Hang
10 Beat Swings
20 Sec Table Top Hold

GYMNASTICS STRENGTH:
12 Minutes to Build to a 1RM Strict Pull-Up

WOD
Every 4 Minutes for 4 Rounds
12/8 Calorie Bike
12 Pull-Ups (scale up: c2b)
12 DB Hang C&J (6 each)


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Wednesday February 6, 2019

CROSSFIT
5:30am class will begin at 5:15am today.
WARMUP:
1 Minute Ski
1 Minute Heels Down Row
1 Minute Front Plank
30 Sec Kneeling Butt to Heel Hold
15 Sec Single Leg Standing Hold (each)
1 Minute Side Plank (each side)
10 Bottom Half Burpees
10 Pause Wall Balls


WOD (T)
EMOM 8
Odd: 150m Row Sprint
Even: 45 Sec of Push Ups w/ 1 sec pause

- 2 minute transition -

EMOM 8
Odd: 100m Ski Sprint
Even: 45 Sec of DB Push Press w/ 1 sec pause

2 minute transition-

EMOM 8
Odd: 45 Sec of Single Unders
Even: 45 Sec of Wall Balls



INTENT:
The engine workout wiped many people out last week. That was not the intent. We want to take these engine style workouts and learn to pace and move consistently through them. We have three emom's all 8 minutes each. Consistency is key with these. The CrossFit Open is about 3 weeks away and we're looking go hard on the machines and stay consistent on the other movements. We are also looking to keep the integrity of the movements throughout the entire week/workout. Today we are training stamina, endurance, balance, accuracy, 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 February 7, 2019

CROSSFIT
WARMUP:
1 Minute Bike (70/60 RPM)
10 PVC Pass Throughs
10 PVC Around the Worlds
10 Single Arm High Pulls (each)
1 Lap Single Arm Farmer Carry (each)
1 Lap Single Arm Overhead Carry (each)
20 Alt Toe Touches
10 Empty Bar Good Mornings


BARBELL CYLCING
Did you check off the following boxes to safely cycle the bar?
- 90 Sec Plank (front & both sides)
- 120 Sec Sorensen Hold
- Toe Touch Test

Empty Bar Snatch Warmup (cycling focus)

Every 2 Minutes for 7 Rounds
3-5 Touch n Go Power Snatches
20 Sec Hollow Body Hold


STRENGTH: Single Arm Farmer Carry
20 Minutes to Build to a Heavy 40m Carry (each arm)


*Tape will be marked to carry 1 lap around the gym*



INTENT:
We're working on barbell cycling today. We will drill the empty barbell as a group and work on speed as we head into the open. Our goal for this day is to hit the reps well and will great form. We are training for the open workouts right now. The goal is to move well, safely and hit our movements as crisp as possible. After the barbell cycling, we have a 40m single arm farmer carry for each arm. We will have the gym marked off. Do a lap with one arm, rest about a minute (the time it takes someone to do a lap) and then go with the other arm for a lap. We are looking to challenge ourselves as much as possible for this. We do have a leaderboard opportunity in the future for 50m farmer carry. You'll see this in the spring when we have the garage doors open. Today we are training strength, power, speed, stamina, balance, coordination and accuracy.

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FITNESS
WARMUP:
2 Rounds
2 Minute Bike (65/55 RPM)
3 Laps Single Arm Farmer Carry (each)
3 Laps Single Arm Overhead Carry (each)
15 Sec Top of the Ring Support
15 Sec Bottom of the Ring Dip Hold
5 Ring Dips
10 Single Leg RDL w/ Empty Bar


WOD
25/20 Calorie Bike
Then,
4 Rounds
20 Sit-Ups
15 KB Swings (53/35)
10 Ring Dips

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Friday February 8, 2019

5:15AM START for the 5:30AM Class

CROSSFIT
WARMUP:
15 Sec Top of the Ring Support
15 Sec Bottom Of the Ring Dip Hold
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
15 Heavy Russian KB Swings
15 Tuck Jumps
15 Air Squats


3 Person Team WOD (T)
30 Minute Time Cap

90 Bench Press (Average BW or 50-60%)
90 Ball Slams
45 Sandbag Cleans
45 Box Jumps (30/24)
90 DB Thrusters (50/35)
90 Burpees

**Choose weight for Bench & Thrusters based on ability to perform in sets of 10**


INTENT:
Today's team wod is a fun one. The weight on the barbell and db must be done as 10+ reps as a time. Transitions must stay smooth and communication between teammates is so key. The longest part of the workout may be the sandbag cleans. Move fast and move well as you communicate to your team. This should be a fun workout. Follow through on every single ball slam to get the most out of them, step down on your box jumps to save your achillies and break the burpees up to 5-10 reps to keep the team moving as fast as possible. Today we are training strength, power, stamina, balance, flexibility, accuracy, coordination and agility.

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FITNESS
15 Sec Top of the Ring Support
15 Sec Bottom Of the Ring Dip Hold
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
15 Heavy Russian KB Swings
15 Tuck Jumps
15 Air Squats


3 Person Team WOD (T)
30 Minute Time Cap

90 DB Bench Press
90 Ball Slams
45 Sandbag Cleans
45 Box Jumps
90 DB Thrusters
90 Burpees

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Saturday February 9, 2019

WARMUP:
4 Teams
Relay for 4 Rounds Each
10/7 Calorie Bike Sprint
4x10m Shuttle Sprint
5 Air Squats


WOD
10 Rounds
10 Air Squats
10 Push-Press (75/55)
Then,
100 Sit-Ups

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OPEN PREP @ 10am

16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

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Sunday February 10, 2019


WARMUP:
EMOM 15
A- 30 Sec Bar HAng
B- 2 Wall Walks
C- 10 KB Sumo DL High Pulls


PARTNER WOD
For Time:
2000m Row
50 Burpee Pull-Ups
50 Russian KB Swings (70/53)
1000m Row
50 Toes to Bar
50 Power Snatches (95/65)