Programming for March 11th through March 17, 2019

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Athlete: Tommy Mahoney Photo: @supercleary

Athlete: Tommy Mahoney
Photo: @supercleary



CLICK HERE to check out Dr. Jeremy’s blog article about his reflection on 19.2

Congratulations to our February Athlete of the Month, Harrison Hefele !!!
His Q&A as well as write up will be posted earlier this week.

We will have limited edition CrossFit Island Park St. Paddy’s shirts and tanks available starting Tuesday.
These are $25 each and there is a limited supply.


If you have yet to complete 19.3, the available times Monday are:
7:00am-8:30am Open Gym
8:30am Class
12:00pm-5:00pm Open Gym
***You must have a judge***

REMEMBER to submit your open scores to games.crossfit.com if you are registered. Being registered on the games site also earns your in-house team 5 points. You have until Monday 8pm to register. In order to earn all 5 of those points, you must submit your score each week, Simply registering and not submitting will not earn your team points. See below for more scoring…

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


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Monday March 11, 2019

CROSSFIT
WARMUP:
1 Minutes Ski
20 Groiners
10 Single Arm Thrusters (each)
10 Samson Lunges
30 Sec Kneeling Butt to Heel Hold
10 Box Step Ups
5 Box Jump Overs

6 Min of Running Mechanics led by coach
Arms Swings
- seated on floor
Angle (forward lean)- march
- A-step
- angle drive (use the rig)

STRENGTH SUPERSET:
4x6 Back Rack Lunges (55% of Back Squat)
4x8 Low Ring Hamstring Curls
- rest 2 minutes -


WOD (T) -
20/15 Calorie Ski

Then,
3 Rounds
15 Box Jump Overs (24/20)
15 Thrusters (95/65)

**Fitness weight (65/45)**


INTENT:
We we prepared for week 3 of the open. With that being said, please make sure you read the movement standards and ask the coaches questions to clear up any grey areas, especially if you are not in class on Fridays during the Open. We are wrapping up our lunges for strength next week. Yes, you did lunges in the open workout, but you should be okay for these. We have slightly heavier numbers and less volume today. Prior to your strength, we will be going through some running mechanics as the weather takes a turn towards spring soon. These will be done inside and they will be sprinkled in each week to get us ready to run outside. The workout today will begin on the ski for 20/15 calories. We will have heats start every 90 seconds to give breathing room. After that, it's 3 rounds of box jump overs and thrusters. The legs will be tested big time, especially for those of you who are still feeling 19.3. Focus on your movements and breathe. Today we are training strength, power, speed, balance, coordination, accuracy, agility and stamina.

———

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.


———

Tuesday March 12, 2019

CROSSFIT

WARMUP:
2 Sets
1 Minute Bike (72/62 RPM)
1 Minute of Seated Rope Climb Footwork Drills
10 Single Arm High Pulls (each)
10 Beat Swings
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
5 Push-Ups
20 Sec Kneeling Butt to Heel Hold
20 Pogo Hops


EMOM 12
A: 30 Sec of Pause Push-Ups
B: 30 Sec of Double Unders
C: 30 Sec of Rope Climbs

WOD (T)
AMRAP 4
15/10 Calorie Bike
15 Pull-Ups (C2B if you have them)
Max Devil's Press

- rest 4 minutes -

REPEAT!


INTENT:
As we narrow down the movements in the open, you will continue to see movements we've seen, such as double unders today or lunges yesterday. Our emom is all about practicing these three movements. After the Open, our focus turns towards running and the movements we see in Murph. Let's perform these push-ups with integrity. We have had this style for every Tuesday workout during the Open. The bike should be done in 50 seconds or less. The pull-ups should be done in no more than 3 sets. Finally, we have the devils press. This is a movement that has never been seen in the crossfit open before but has been used in many other crossfit sanctioned qualifiers. You will be fatigued to some degree going into them, so be aware of your breathing and move with a purpose. The last time you saw devils press in the program it was a low rep count in a partner wod. Stay under control. Today we are training strength, power, speed, balance, stamina, coordination, flexibility, accuracy and agility.

———

FITNESS
WARMUP:
2 Sets
1 Minute Bike (70/60 RPM)
10 Single Arm High Pulls (each)
10 Beat Swings
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
5 Push-Ups
20 Sec Kneeling Butt to Heel Hold
20 Pogo Hops


EMOM 12
A: 30 Sec of Pause Push-Ups
B: 30 Sec of Double Unders


EMOM 12
A: 30 Sec Bike (72/62 RPM)
B: 5-10 Pull-Ups
C: Max Devils Press
D: REST

———

Wednesday March 13, 2019

CROSSFIT

WARMUP:
2 Minute Row
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 Ring Swings or Beat Swings


Strict Muscle Up Progressions (18 Minutes)
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: 2-3 Sets (Not for time)
6 Jump Into False Grip Hollow Hold
6 False Grip Ring to Ribcage
6 Low Ring Tic-Tocs

LEVEL 3:
5 Jump Assisted Ring Muscle Up
--> Strict Muscle Up Attempts <--

ALL LEVELS
Advanced Challenge For Lat Pull Downs :
6 Tuck to Invert on the Bar


PARTNER WOD (T) - 20 Minute Cap
1000m Row
30 Power Snatches (135/95)
1000m Row
30 Power Cleans
1000m Row
30 Shoulder to Overhead


INTENT:
As several members are more comfortable with level 2 for our strict muscle up progressions, we add level 3 this week. In level 3, we want you to attempt some jump assisted ring muscle ups. This is to get used to the turn overs. Stack plated or use a box with plates on top. We want to do this so that we take some height away as we improve on the movement. If you have no issue with the banded lat pull downs, we want you trying tuck to invert. Your coach will show you how to perform these properly. For the workout, The reps as well as the meters are shared. Ideally you have one weight for all three movements. This weight should be something that can be cycled for 5+ reps at a time. Today we are training strength, power, endurance, coordination, balance and flexibility.

———


FITNESS
WARMUP:
1 Minute Row
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 Hollow Focused Kips
10 Arch Focused Kips
10 Beat Swings

Strict Gymnastics
3 Sets (Not for time)
10 Lat Pull Downs (or 5 tuck to invert)
6 Strict C2B Chin-Ups
6 Pause Bar or Ring Dips (one-one thousand count at Top & Bottom)


WOD
4 Rounds
20/15 Calorie Row
10 Med Ball Cleans
10 Double DB/KB Push Press

———

Thursday March 14, 2019

CROSSFIT
WARMUP:
1 Minute Ski
1 Minute Bike
1 Minute Row
20 Alt Toe Touches
10 Groiners
10 Alt Top Down Strict Press
20 Sec Handstand Hold

GYMNASTIC SKILL: HSPU

Using a box or the wall:
6x Shoulder Front Support to 90 Degree Hold
10x Shoulder Shrugs
6x Alt Leg Raises w/ 5 Sec Hold at the Top
10x Shoulder Taps

EMOM 6
3-8 Strict HSPU
or
EMOM 6
Odd: 5-8 Right Arm Strict Press
Even: 5-8 Left Arm Strict Press
**Go as heavy as possible if hspu is a skill you want to get**


WOD (T)

6 Minute Ski
- 15 Sec Transition -
6 Minute Bike
- 15 Sec Transition -
6 Minute Row
15 Sec Transition -
6 Minute Clock
10x10m Shuttle Run (65% Pace)
20 Perfect Air Squats
- 15 Sec Transition -
6 Minute Clock
HS Walk Practice


INTENT:
This past weekend, we saw a first in the CrossFit Open. STRICT handstand push-ups. This is something I wasn't surprised by and was happy to see as a coach. We have constantly said that strict gymnatics is vital. You will only be better for it when you get to use the kip. With that being said, we will practice our strict strength this week. If you are unable to do strict hspu, we are going to build that raw strength through heavy single arm strict press. The HSPU warm-up will also be the drills used for HS Walk practice in the wod if you are unable to balance in the free handstand hold. The wod is along the same lines as last Thursday's workout. We are looking to hold a pace on each machine as though we were on it for over an hour. The shuttle run and air squat station is simple to stay in motion the entire six minutes. You should by no means be on the floor after this. Today we are training strength, power, endurance, stamina, coordination, balance, accuracy, agility and flexibility.

———

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 March 15, 2019

CROSSFIT
WARMUP:
2 Sets
30 Sec Ski or Bike
10 Single Arm High Pulls (each)
10 Beat Swings or Ring Swings
1 Lap Mixed Rack Carry (each)
10 PVC Good Mornings
10 PVC Thrusters


Open 19.4 Movement Review, Standards & Approach


WOD (T)
Every 2 Minutes for 7 Rounds
10 Wall Balls (20/14)
4 Deadlifts (50-60%)




INTENT:
If you have had questions in the last 3 weeks about the Open workouts, please make it a point to attend class today. The coaches will be going over the ins and outs of the movements, rules and judging standards. The workout today is interval style. We want to ideally finish all four movements and still have a minute or more of rest before the next interval begins. The deadlift weight should be moderately heavy. Make it a weight you can without a doubt hit for 10 reps unbroken. Today we are training strength, power, stamina, accuracy, coordination and balance.

———

FITNESS
WARMUP:
2 Sets
30 Sec Ski or Bike
10 Single Arm High Pulls (each)
10 Beat Swings or Ring Swings
1 Lap Mixed Rack Carry (each)
10 PVC Good Mornings
10 PVC Thrusters


Open 19.4 Movement Review, Standards & Approach


WOD
Every 2 Minutes for 7 Rounds
10 Wall Balls
10 RKB Swings


———

Saturday March 16, 2019

The heats will be posted Friday Afternoon.
- If you are not on a team and plan on working out, sign up for a heat time.
- If you know a specific time you can only fit your workout in, sign up for a heat time.
- If you will not be there on Saturday and you are on a team, please let Coach Rob know.

WARMUP: (on your own)
2 Minute Bike
10 Groiners
10 Sciatic Nerve Floss (each)
10 Single Arm High Pulls
10 Beat Swings
10 Bottom Half Burpees
- then empty bar warmup -

19.4
RX
For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

Snatch Weight 95/65
Time cap: 12 minutes

SCALED
For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 chin-over-bar pull-ups
  12 bar-facing burpees

Snatch Weight 65/45
Athletes may step over bar on the burpees

Time cap: 12 minutes

———

Sunday March 17, 2019

WARMUP:
2 Minute Row
10 Sciatic Nerve Floss
10 Squat Thoracic Rotations
10 Kossaks
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10 Push-Ups
10 Beat Swings
10 Pause Wall Balls

STRENGTH SUPERSET
4 Sets
10 DB Bench Press
100m Row Sprint
- rest 2 minutes -


PARTNER WOD
AMRAP 18
"I Go You Go Rounds"
10 Kipping Knee Raises
10 Wall Balls
10 Push-Ups