Programming for April 8th through April 14, 2019

Athlete: Corrine Mahoney Photo: @supercleary

Athlete: Corrine Mahoney
Photo: @supercleary

Congratulations to Val Emerson! She is our March Athlete of the Month. Look out for her Q&A soon.

Our Spring/Summer Weightlifting with Coach Steve Swistak will begin this 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

Monday April 1st was the start of the NEW Fitness schedule and price structure.
Fitness is now every week-night including the addition of Friday nights.
This means the gym space available for Weightlifting homework is now 8pm-9pm on Tuesdays & 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 was 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.


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Monday April 8, 2019

CROSSFIT
WARMUP:
10m March
10m Frozen March
10m A-Step
10m High Knees
10m Butt Kicks
400m Run
10 Groiners
10 Squat Thoracic Rotations
30 Sec Table Top Hold
20 Unbroken Wall Balls

STRENGTH: Front Squat Triples
1x3 @65%
1x3 @75%
3x3 @85%


WOD (T)
0:00-4:00
15 sec on 15 sec off
Max Toes to Bar

Directly into for time:
200m Run
20 Front Squats (45% of 3RM)
400m Run
20 Front Squats
200m Run


INTENT:
We are starting off our percentages for front squat triples this week. If you did not attend class last Monday to work up to a 3RM in 15 minutes, do that today. We are taking this into the beginning of June. A couple things you will notice in the program is heavier front squats for strength, "battery" work in front squats and in cleans and drilling toes to bar with a short rest period. We will be doing a re-test of 19.2 (aka 16.2) in June and we are absolutely preparing for it. Your core will get toasted on the first four minutes of today's wod. Then, you will get all leg work from there on out. Try to hang on for big sets (maybe even unbroken) on the front squats. Today we are training strength, power, stamina, endurance, flexibility, accuracy, coordination and balance.

———

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)

400m Run
10 Groiners w/ pause
10 KB Waiter Squats (each)
10 Beat Swings (ttb focus)


STRENGTH:
Every 3 Minutes for 5 Sets, Perform 5 Front Squats
(increase weight each set & begin heavier than last week)


WOD
Every 5 Minutes for 3 Rounds
400m Run
21 American KB Swings (53/35)
12 Toes to Bar

———

Tuesday April 9, 2019

CROSSFIT

WARMUP:
Teams of 3+
3000m Ski
(must switch every 40 sec)


2 Sets
3 Minutes Max Pause Push-Ups
- rest 3 minutes between sets -


2 Sets
20 Sec Handstand Hold
20 Sec Supinated Hang
20 Sec Kneeling Butt to Heel Hold
20 Pogo Hops
20 Single Arm High Pulls (each)
**use a lighter weight**


WOD (T) - 18 Minute Cap (including rest)

3 Rounds
50 Double Unders
12 Push Press (95/65)

- rest 3 minutes -

3 Rounds
12 Pull-Ups (c2b if you have)
12 Strict HSPU


INTENT:

Your lungs, core and shoulders will get nice and warm with our team ski to start the day. Then we are working on our push-ups when we aren't completely fatigued. This will help the strength in the movement. A lot of the times we do push-ups, we are already in the middle of a workout, our core is shot, our lungs are burning and our triceps are blown up. Get quality reps in here and use the modifications that we have given if you need to in order to progress with this movement. After that, we will get ready for the wod with an extended warmup. We've had six week run of the same style workout on Tuesdays. We switch it up slightly today and you will notice it has the exact layout as open workout 19.3. There is a time cap in place so that we all keep the right stimulus for the workout. We want to be moving well through it. This is NOT an open workout. If you need to modify a movement in order to keep moving and get the intended stimulus of the wod, swallow your pride and adjust. You will be better for it in the long run. We have spent time and will continue to spend time in strength pieces working on gymnastics. Modify to movement or volume where needed. The same thing goes for the double unders as well. I would like to see everyone done with the first part by the 7 minute mark for sure. I have continuously programmed pull-ups (c2b if you have) because when we do the Open, c2b is a staple. If you make that your standard all year long, there is no problem when it comes time to test that movement when it means something more. Today we are training strength, power, speed, stamina, endurance, balance, accuracy, coordination and flexibility.

———

FITNESS
WARMUP:
3 Minute Heels Down Row
10 Sciatic Nerve Floss (each)
10 Kneeling Single Arm High Pulls (each)
30 Sec Double DB OH Hold
10 Sec Hollow Body Hang
10 Sec Arch Body Hang
10 Beat Swings
10 Tuck Jumps
5 Box Jumps

EMOM 10 (week 2)
4-6 Pull-Ups
(You must be able to do 3 strict if you plan to kip)


WOD
AMRAP 15
Ascending by 3's
3 Push-Ups
3 Right Arm DB Push Press
3 Left Arm DB Push Press
3 Box Jump Overs (24/20)
6 Push-Ups
6 Right Arm DB Push Press
6 Left Arm DB Push Press
6 Box Jump Overs (24/20)
9 Push-Ups
9 Right Arm DB Push Press
9 Left Arm DB Push Press
9 Box Jump Overs (24/20)

Continue with 12, 15, 18, etc...
***We want you jumping so stack a couple plates if needed***

———

April 10, 2019

CROSSFIT

WARMUP:
1 Minute Bike (60/50 RPM)
10m Crab Walk
10m Duck Walk
10 Halos w/ a plate
10 Kossaks
10 Squat Jumps
10 Heavy RKB Swings
1 Minute Bike (70/60 RPM)


STRENGTH:
2 Sets
100m Single Arm Farmer Carry (each)
100m Single Arm Overhead Carry (each)


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

5 Minutes to warm up to working weight

PARTNER WOD

120/100 Calorie Bike
60 Squat Cleans (70-75%)






INTENT:
There are a lot less movements in the program today. Yesterday had a ton of skill. Today has a ton of strength, power and stability. After the warmup, the farmer and overhead carry session is something that if you take seriously and challenge yourself, you will improve at many other movements in the gym. The farmer carry can be done with a dumbell or the handle to make it harder. The overhead carry is one of the most underrated and overlooked pieces to creating stability for handstand movements. Do you want to be better at HSPU or HS walking? Work on your overhead carry. The partner wod will be a fun one. You legs and lung will feel it a bit from the bike but the squat cleans if is what we want to focus on for the wod. Like I mentioned in Monday's intent, we will retest 19.2 in June. Being able to hit heavier reps every 10-15 seconds under fatigue is important for success in that workout. Being with a partner will keep the pace at something you are forced to move forward with and together at that. Communicate with each other and try to alternate reps. These are squat cleans that should be at a weight you cannot touch and go during the workout. Today, we are training strength power, speed, stamina, coordination, balance and flexibility.

———

FITNESS
WARMUP:
8 Minute Bike (holding the same rpm the whole time)

2 Sets
100m Single Arm Farmer Carry (each)
100m Single Arm Overhead Carry (each)

MIDLINE STRENGTH:
2 Sets (Not For Time)
30 Zombie Sit-Ups
1 Minute Plank
10 Sandbag Cleans


WOD
EMOM 12
A: 40 Sec Ski
B: 40 Sec Bike
C: 20 Sec Battle Rope + 5 Burpees
D: REST

———

Thursday April 11, 2019

CROSSFIT
5:30am Class will begin at 5:20 today!
WARMUP:
Running Mechanics led by coach
Arms Swings
- seated on floor
Angle (forward lean)
20m Fall Outs
10m March
10m Frozen March
20m A-step
Action
- knee drive (use the rig)

30 Sec Kneeling Butt to Heel
30 Pogo Hops
600m Run (focus on your postioning)

2 Sets
10 Hollow Rocks
10 V-Ups
10 Side Plank Hip Raises (each)
30 Sec Front Plank


WOD
Every 10 Minutes for 3 Rounds
600m Run
40 RKB Swings
40 Sit-Ups
40 Double Unders


INTENT:
Thursdays continue to be our "engine" day. Know your pace or learn you pace. There are a couple ways to approach this workout. If you "know" your pace, make sure you are breathing well through each movement and stay as unbroken as possible through each movement if you know that works for you. If you are learning your pace, you too should be focused on breathing through each movement but you should also consider breaking up the reps from the start and avoid burning out. This is NOT an interval in the traditional sense. If you could do the round in 8-9 minutes and be standing tall after prepping yourself for the next 10 minute window to go again, PERFECT! From there, we are looking for repeating that performance again and again. Today we are training strength, endurance, stamina, coordination, balance, accuracy 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.


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Friday April 12, 2019

CROSSFIT
WARMUP:
2 Minute Row
10 Groiners
10 PVC Pass Throughs
10 PVC Arounds the World
10 PVC Snatch Balance

Empty Bar Snatch Drills w/ Coach
1x5 High Hang Jumps
1x5 High Hang High Pulls
1x5 High Hang Snatch
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

EMOM 12
3 Position Snatch Complex (unbroken)
High Hang Snatch
+
Low Hang Snatch
+
Full Snatch


WOD (T)
6x500m Row Sprints
- 150m walking rest -


INTENT:
We are wrapping up our week with some 3 position snatch strength and row intervals. You should be very familiar with the 3 positions for the snatch as we have warmup up our olympic lifts through these positions over the last 9 months. For our emom, we are hitting a complex unbroken. Start with a lighter weight, somewhere around 50-55% and you can increase as you feel comfortable every other minute. We are looking to hit every single rep. ZERO fails. Make each complex look crisp and solid. The row sprints are going to be a little aggressive. You have 6x500m sprints. This pace is going to be faster than your 3x1000m from two weeks ago. Your rest is walking 150m after each interval. Counting your stroke may help. Remember to drive your heels into the platform, keep a tight core and follow through with your pull. We will record your fastest as well as your slowest round. Today we are training strength, power, speed, stamina, flexibility, coordination and balance.

———

FITNESS
2 Minute Row (heels down, focus on graph)
20 Groiners
20 Sec Top & Bottom of the Push-Up Hold
20 Perfect Push-Ups


EMOM 10
Odd: 10 DB Bench Press
Even: 10 Alt Single Leg RDL (5 each)


WOD
6X500m Row
- 150m Walking Rest -

———

Saturday April 13, 2019

645am Specialty Class
8am Class
9am Class
10am Open Gym


WARMUP:
20m High Knees
20m Butt Kicks
20m A-Step
Knee Action Drill (use the rig)
400m Run (focus on breathing & position)
20 Groiners
10 Box Step Ups + 5 Box Jumps
10 Pause Wall Balls


EMOM 10
Odd: 40 Sec of Burpees
Even: 20 Sec L-Hang

WOD
Every 5 Minutes for 4 Rounds
400m Run
25 Wall Balls (20/14)
10 Box Jumps


———

Sunday April 14, 2019

8am Engine/Open Gym
9am Class
10am Class
11am Weightlifting (no open gym)

WARMUP:
12 Minutes
(Relay or Waterfall Style depending on size of the class)
3+ Per Team
100m Ski
2 Sandbag Cleans
100m Run

2 Sets
10 Alt Downward Dog Toe Touches
5 Toes to Rope
10 Bottom Half Burpees
5 Double DB Hang Snatch


PARTNER WOD
3 Rounds
20 Devils Press
10 Rope Climbs