Programming for April 1st through April 7, 2019

Athletes: Stu Phillips & Paddy Sommers Photo: @supercleary

Athletes: Stu Phillips & Paddy Sommers
Photo: @supercleary

Monday April 1st is the start of the NEW Fitness schedule and price structure. You will not see a change in the schedule until Tuesday when the 7pm class will be Fitness every week-night moving forward. This includes the addition of Friday nights.
With that in place, the gym space available for Weightlifting homework is now 8pm-9pm on Tuesdays and Thursdays. Open gym is always an option for weightlifting as well.

There is a new class being held on Saturday mornings at 6:45am-8am for those who are looking to take their fitness the next level and understand how they can grow as an athlete inside and outside the gym.
The first class on April 6th is FREE.
Dr. Jeremy will be explaining the details of the class and putting you through some measurable tests as well as speaking about goals for the program.

Spring/Summer Weightlifting with Coach Steve Swistak will begin Sunday April 14th.
Some members have already reserved their spots. You will see a charge for the program this week.
If you are interested, please see Coach Rob or contact him at Rob@crossfitislandpark.com

There are a couple articles written by Dr. Jeremy about what he learned through each week of the Open.
They are under the “Pursuing Excellence” tab on our website. Coach Rob will be posting his reflection of the Open through his multiple lenses.

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Monday April 1, 2019

CROSSFIT
WARMUP:
Running Mechanics led by coach
Arms Swings
- seated on floor
Angle (forward lean)
10m March
10m Frozen March
20m A-step
Action
- knee drive (use the rig)

200m Run
2 Minute Bike
20 Groiners
10 Squat Thoracic Rotations
30 Sec Table Top Hold
10 Squat Press Outs
10 Beat Swings
10 Kneeling Single Arm High Pulls (each)

STRENGTH:
15 Minutes to Build to a 3RM Front Squat


WOD (T)
4 Rounds
200m Run
12 Front Squats (50% of strength)
12 Pull-Ups (c2b if you have)



INTENT:
We kick off our front squat cycle today with a 3RM. This is not an "at all costs" 3 rep test. The number you hit today will be what we use for percentages over the next 8 weeks or so. The running mechanics and technique that we have been doing the last few weeks are so important because we exaggerate pieces so that they are present in our minds when we are outside running. Take these drills seriously and treat them like you treat the other movements that you have at the top of your list. The workout will be a tough one to stay unbroken. That means, I challenge you to remain unbroken. The 200m run isn't a sprint. Once again, we are getting back into running and we want to move well through it. Then, we are using 50% of what we squatted in the warmup and be braced as well as under control when we clean the bar to squat. Then, you have the skill movement on the pull-up bar. If you have c2b, do them. If you cannot string decent sets together, try starting with c2b and then hang on and continue the set with regular pull-ups. You will get the most out of it this way. Today, we are training strength, power, stamina, endurance, balance, coordination, flexibility and accuracy.


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FITNESS
WARMUP:
Running Mechanics led by coach
Arms Swings
- seated on floor
Angle (forward lean)
10m March
10m Frozen March
20m A-step
Action
- knee drive (use the rig)

200m Run
20 Groiners
30 Sec Double KB Front Rack Hold
10 Squat Thoracic Rotations
10 KB Waiter Squats (each)


STRENGTH:
Every 3 Minutes for 5 Sets, Perform 5 Front Squats
(increase weight each set)


WOD
3 Rounds
200m Run
5 Right Arm RKB Swings
5 Right Arm Waiter Squats
5 Right Arm Push Press
5 Left Arm RKB Swings
5 Left Arm Waiter Squats
5 Left Arm Push Press

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Tuesday April 2, 2019

CROSSFIT

WARMUP:
3 Minute Row (Heels Down)

3 Minute Empty Bar Movements
- Good Mornings
- BTN Strict Press
- Front Rack Lunge
- Push Press
- Hang Muscle Clean

3 Minutes of Single Arm Farmer Carry
(alt arms every lap)

10 Sciatic Nerve Floss (each)
10 Alt Downward Dog To Touches
20 Sec Table Top Hold
10 Broad Jumps


Empty Bar Power Clean Drills 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 Power Clean

5 Minutes to warm up to working weight

WOD (T)
3 Rounds
AMRAP 4
40/32 Calorie Row
Max Power Clean (80-85%)

- rest 4 minutes after each round -



INTENT:
This is the first of two heavy oly days this week. Remember, if you're interested in doing the Weightlifting program with Coach Swistak, let us know asap. The dates are posted on social media and in the gym. We will spend some time rowing, warming the body up with the empty barbell using specific movements and hitting the midline a bit with single arm carries. The empty bar drills are necessary for us to stay crisp with our lifts. All of your coaches see the improvement that has been made over the past 8-10 months of using these drills. They are now a staple in the program. The workout has the same layout as last week, 3x4 min amraps. Each amrap starts with a row and is followed by heavy cleans. We have been working on learning our pace in our Thursday wods. Know your pace on the row that will allow you to be most efficient on the barbell. These barbell reps should be heavy enough to need to perform them as singles. Today we are training strength, power, speed, stamina, endurance, coordination, flexibility and balance.

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FITNESS
WARMUP:
50 Plate Taps
3 Minute Heels Down Row
10 Sciatic Nerve Floss (each)
20 Alt Single Arm High Pulls (10 each)
30 Sec Double DB OH Hold
10 Sec Hollow Body Hang
10 Sec Arch Body Hang
10 Beat Swings

EMOM 10
3-5 Pull-Ups
(You must be able to do 3 strict if you plan to kip)


WOD
Every 3 Minutes for 6 Rounds
10/7 Calorie Row
10 Double DB Cleans (from floor)
10 DB Push Press

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Wednesday April 3, 2019

CROSSFIT

WARMUP:
2 Sets
30 Sec Bike (72/62 RPM)
30 Sec Handstand Hold
10 Anchored Band Pull Throughs
10 Single Arm RKB Swings (each)
10 Ring Swings or Beat Swings
10 Kneeling Single Arm Strict Press (each)



MIDLINE STRENGTH:
2 Sets (Not For Time)
15 Hollow Rocks
15 V-Ups or Lemon Squeezes
10 Side Plank Hip Raises (each side)

2 Sets
20m Sandbag Bearhug Carry (3 Squats every 10m)
20m Double Farmer Carry (use handles)


PARTNER WOD

50/40 Calorie Bike

Then,
3 Rounds
10 Ring Muscle Ups
20 Strict HSPU
30 American KB Swings (70/53)


***Modify Ring Muscle Ups to: Strict Dips with a 1-1000 pause at the top at bottom
***Modify Strict HSPU to: HEAVY Z-Press


INTENT:
The legs get a bit of a break today after being tasked with heavy front squats and heavy cleans in back to back days. Don't worry, that was on purpose. We have a slightly different midline piece this week. There are some similar movements to last week's midline work and some variations as well. The workout will be partner style and is not a walk in the park. If you take a look at the leaderboard right above the daily whiteboard, you will find a hero wod that has these three movements. "Nate" will be a workout we test in the next two months. We are training strict hspu here for two reasons: safety and strength. When the hero wod is programmed, kipping will be allowed. Those of us who develop the strength to do them well strict will have an easier time on the kip when called for. Please modify the movements or volume if needed to keep the stimulus of the workout. Both partners should never be standing around resting. One should always be working. Communicate and have fun. Today we are training strength, power, speed, stamina, balance, accuracy, coordination and flexibility.

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FITNESS
WARMUP:
3 Sets
30 Sec Bike (70/60 RPM)
10 Samson Lunges
5 Beat Swings + 5 Knee Raises
10 Hollow Rocks
10 Medball Cleans

MIDLINE STRENGTH:
4 Sets (Not For Time)
20 Zombie Sit-Ups
30 Sec Weighted Plank
10 Side Plank Hip Raises (each side)


WOD
15 Minute Clock
25/18 Calorie Bike
AMRAP in time remaining:
10 Goblet Lunges
10 V-Ups
10 Med Ball Cleans
10 Toes to Bar

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Thursday April 4, 2019

5:30am Class will begin at 5:15 today!

CROSSFIT
WARMUP:
Groups of 3+
Waterfall for 3 Rounds each
12/8 Calorie Bike
10 Rotational Ball Slams
5 Pause Pause-Ups


WOD
AMPRAP 40
800m Run
40 Single DB Step Ups (use a weight to go unbroken)
1000m Row
40 Pause Push-Ups
1000m Ski
40 Wall Balls (Goal = unbroken)


INTENT:
Another amprap for Thursday. If you follow @buildtheengine on instagram or have been participating in the Engine wods on Sunday mornings, you will have seen the last couple workouts are this amprap style. The pace on the row and ski should be the same pace we've been going off of for the last few Thursday workouts. This pace is something that can be sustained for an hour or more. This will allow you to move onto the 40 reps at whatever movement is next. The step-ups are with one dumbell (just like in 19.3). The pause for the pushups is to create time under tension and set a pace. The wall ball goal is unbroken. This means adjust the weight of the ball or height of the target in order to stay in motion for all 40 unbroken. Today we are training strength, stamina, endurance, balance, coordination and accuracy,

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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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Friday April 5, 2019

CROSSFIT
WARMUP:
2 Sets
1 Minute Ski
10 Groiners
10 Squating Payloff Press (each)
5 Single Arm Hang DB Snatch (each)
2 Laps Single Arm OH Carry (each)
30 Sec Kneeling Butt to Heel
15 Sec Single Leg Standing Hold (each)
30 Pogo Hops

1 Set
10 PVC Pass Throughs
10 PVC Arounds the World
10 PVC Snatch Balance

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

5 Minutes to warm up to working weight

WOD - 15 Minute Cap
50 Double Unders
10 Squat Snatches (50%)
50 Double Unders
8 Squat Snatches (60%)
50 Double Unders
6 Squat Snatches (70%)
50 Double Unders
4 Squat Snatches (80%)
50 Double Unders
2 Squat Snatches (90%)


INTENT:
Today's program along with Tuesdays is an excellent way to train the oly lifts for the stimulus you may find in the Open or in any competition you go to. We will have an extended warmup as well as the empty bar drills. For those of you who come in for open gym, please take the warmup and empty bar drills seriously. Do them! You will improve your performance in the workout tremendously. We do have more open gym goers this time of year and I want to still provide the necessary training components. If you aren't sure of a drill or new warmup movement, ask a coach. One is usually there. The workout was one I tested last week to make sure the right time-frame and stimulus was met. It in fact was. The is a workout, like the Open, that some people may not finish. You must earn you right to lift the barbell each round by completing 50 double unders. You must change your own weight. Today we are training strength, power, speed, balance, coordination, accuracy, endurance, stamina and flexibility.

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FITNESS
2 Sets
1 Minute Ski
10 Groiners
10 Squatting Payloff Press (each)
5 Single Arm Hang DB Snatch (each)
10 Anchored Band Single Arm OHS (5 each)
30 Sec Kneeling Butt to Heel
15 Sec Single Leg Standing Hold (each)
30 Pogo Hops

EMOM 12
A: 30 Double Unders or 45 Sec of DU Attempts
B: 10 DB Bench Press
C: 10 Alt Single Leg RDL (5 each)


EMOM 12
A: 150m Ski
B: 14 DB Snatches
C: 10 Single Arm OHS or Anchored Band SA OHS (5 each)
D: Rest

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Saturday April 6, 2019

WARMUP:
EMOM
A: 20 Sec Braciation
B: 30 Sec Ski, Bike or Row
C: 20 Sec L-Hang
D: 30 Sec Burpee Box Jump Overs

Single Arm Kettlebell Complex
2 Sets (each arm)
7 Deadlifts
7 Hang Cleans
7 Push Press


WOD
In Teams of 3, For Time:

12K Bike or 6K Row/Ski
*Rotate on the machine every 1 minute

During your "rest", complete:
10 Burpee Box Jump Overs

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Sunday April 7, 2019

WARMUP:
2 Teams (Relay Style)
15 Minutes
Start at the back of the gym (Sleds in the driveway)
Run 20m
40m Sled Sprint
2 Sandbag Cleans
Run back to tag your teammate


2 Sets
10 Alt Downward Dog Toe Touches
10 Kipping Knee Raises
5 Tuck to Invert (Use Partner Assistance If Needed)
30 Sec Double DB/KB OH Hold


PARTNER WOD
80 Double DB Snatch
1 Minute Plank Together
120/90 Calorie Ski, Bike or Row
1 Minute Plank Together
80 Toes to Bar
1 Minute Plank Together