Programming for May 6th through May 12, 2019

Athlete: Joe “The Beard” Mordetsky Photo: @superscleary

Athlete: Joe “The Beard” Mordetsky
Photo: @superscleary


Congratulations to Stu Phillips. He is our April Athlete of the Month.
His Q&A will be up soon…

The Cinco de Mayo Team Throwdown was a great time. We had 11 teams of 3 taking on three workouts over two hours. Among those wods was one honoring our friend Mike Patterson who passed away in January.

If you ordered Murph apparel, it is ready to be picked up. Please see someone at the front desk.
We will be raffling off a few items for Memorial Day Murph with all money collected being donated to the Kiwanis Club to send kids to camp this summer. Among those items is a 511 Tactical Vest and Rogue gift card to order the weighted plates of your choice. Raffles are available now! 1 ticket for $10 or 3 for $20.

Hats are still available to pre-order. The popular black multi-cam color is on back order until early June so be aware of that when ordering. We will be getting them but it will be a little bit of a wait.


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Monday May 6, 2019

CROSSFIT
WARMUP:
200m Run
200m Ski
10 Groiners w/ Pause
10 Kossaks
35 Sec Table Top Hold
40 Unbroken Wall Balls


STRENGTH: Front Squat Triples
1x3 @75%
1x3 @80%
3x3 @85%


WOD (T)
2 Rounds
AMRAP 5
200m Ski
200m Run
Max Wall Balls (20/14)
- rest 3 minutes between rounds -



INTENT:
For this front squat cycle, we have been training heavy triples from the rack and then hitting some volume with either a percentage on the barbell or wall balls. We will see the barbell in the workout next week. No pause on the strength today. For the workout, we are looking for a spring on the ski and run. The remaining time is spent accumulating as many wall balls as you can. You can have 2-3 minutes to collect reps. Who can remain unbroken during that time. There are two rounds with a 3 minute rest in between. Two scores will go on the board. Today, we are training strength, power, stamina, coordination, balance accuracy and speed.

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FITNESS
WARMUP:
200m Run
200m Ski
10 Groiners w/ Pause
10 Kossaks
35 Sec Table Top Hold
40 Unbroken Wall Balls


STRENGTH: (week 5)
Every 3 Minutes for 5 Sets
5 Front Squats (increasing each set)


WOD
2 Rounds
AMRAP 5
200m Ski
200m Run
Max Wall Balls (20/14)
- rest 3 minutes -

———

Tuesday May 7, 2019

CROSSFIT

WARMUP:
2 Minute Bike
10 Inchworm Push-Ups
100m Overhead Plate Walk
10 Handstand Kick Ups (away from the wall)
20 Alternating Top Down Strict Press (light)
40m Sled Push

STRENGTH: Strict Handstand Push-Ups
15 Minutes
5-7 Unbroken Sets @45% of MAX SET found 2 weeks ago
(rest as needed between each set)

What if I don't have them or can't do that many in a row?

1x10 Seated Press @35-40% of SA 8RM with a 5151 tempo
2x5 HSPU Negatives w/ a deficit
2x10 Barbell Strict Press with 3001 Tempo


WOD (T)
20 Minute Clock
40 Sec Bike (75+/65+ RPM)
40m Sled Push (moderately heavy)
- rest 90 sec after each rounds -



INTENT:
We continue our Strict Handstand Push-Up work this week with slightly higher numbers and sticking with 5-7 sets within the 15 minute clock. Remember, if you are working on this for gaining more consistency and strength in the movement, listen to you body and rest as needed. If you "have" strict hspu in workouts and are working on the speed of them as well as keeping your rest time down, keep an eye on the clock and possibly make it an emom or every 90 seconds or so. This type of focused training will get you the results you are looking for. For those who do not have hspu, we have been switching up the style of overhead strength each week and adding pieces to keep your shoulders getting stronger and in different ways. This time, we are adding a barbell strict press with tempo. The 3001 tempo is 3 seconds down, no pause in the rack, fast up and 1 sec pause at the top. We also have the seated tempo db press as well as the hspu negatives again. The workout is a 20 minute clock with no score. We want to work hard for the entire clock and take the 90 sec rest between rounds. This is the first time this season that we are using the weighted sled and combining it with the bike will definitely leave you feeling it. Today we are training strength, power, speed, stamina, balance, accuracy, coordination and flexibility.

———

FITNESS
WARMUP:
2 Minute Bike
20 Single Arm High Pulls (each)
20 Alt Top Down Strict Press (each)
10 Hollow Rocks
10 Arch Rocks
10 Beat Swings


STRENGTH:
2 Sets
5 Handstand Kick Ups
10 HEAVY Single Arm Press (each)
1 Minute Double KB Overhead hold or 1 Minute HS Hold

WOD
EMOM 20
A- 30 Sec Bike (70+/60+)
B- 40m Sled Push
C- 8-10 Pull-Ups
D- Max Zombie Sit-Ups
E- Rest

———

Wednesday May 8, 2019

CROSSFIT
WARMUP:
Running Mechanics led by coach
Angle (forward lean)
40m Fall Outs
20m March
20m A-step
800m Run

15 Single Arm High Pulls (each)
1 Minute Active Squat Hold
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold


WOD (T)
Murph Prep
0:00-5:00
800m Run

5:00-25:00
OPTION A
EMOM 20
5 Pull-Ups
10 Push-Ups
15 Air Squats

OPTION B
E2MOM 20
10 Pull-Ups
20 Push-Ups
30 Air Squats

25:00-FINSH
1 Mile Run


*Vest Optional


INTENT:
We are now less than 3 week until Memorial Day. Murph is definitely a demanding task especially if you are not prepared for it. Our prep today will give you the opportunity to get all the prescribed reps completed in the hour. However, we do want to modify today (yes today, since it's training) to keep the intent and stimulus. There are a few things to look at here. We will run 800m in the warmup. Then the first 5 minute of the wod is an 800m run. If you know you will be close to hitting that 5 minute mark or going over, cut the run down to 600 or 400. For the next 20 minutes, we have a couple options. You can do the traditional 5/10/15 as an emom. This is what most people will be doing. If you are an athlete who knows you may not be able to keep up with this pace, we can modify the rep scheme to keep you working for an emom. This will be adjusted per individual but it might be 4/8/12 for example. If you know you'll have no issue doing option A and you would like to go with option B, it is 10/20/30 and must be completed every 2 minutes for 10 rounds. At the 25 minute mark, everyone will go out to finish with a mile run. Wearing a vest is optional and as stated in previous weeks, we do not have the luxury of providing vests. But, one will be raffled off on Memorial Day. Today we are training strength, stamina, endurance, balance, coordination, and accuracy.

———

FITNESS
WARMUP:
Running Mechanics led by coach (in driveway)
2x20m Fall Outs
2x20m March
2x20m A-step
800m Run

MIDLINE:
90 Sec Front Plank
- rest 1 minute -
90 Sec Right Side Plank
- rest 1 minute -
90 Sec Left Side Plank
- rest 1 minute -
90 Sec Empty Bar Overhead Hold

**If you didn't complete this unbroken last week, unbroken is the goal**
***If you were unbroken, add a little weight to the bar to finish***


WOD
AMRAP 15
5 Pull-Ups or Ring Rows
10 Push-Ups
15 Air Squats

Directly into

1 Mile Run

———

Thursday May 9, 2019

CROSSFIT
WARMUP:
4 Minute Heels Down Row
10 Sciatic Nerve Floss (each)
30 Sec Kneeling Butt to Heel
30 Pogo Hops
10 Beat Swings (ttb focus)
10 Single Leg RDL (no weight)
10 Staggered Stance Good Mornings (each)


STRENGTH:
Superset:
4x8 Romanian Deadlifts (80% of PC)
4x1 Minute Plank (anyway)


WOD - 15 Minute Cap
3 Rounds
20 Toes To Bar
80 Double Unders
10 Power Cleans
R1: 50%
R2: 60%
R3: 70%

INTENT:
Yesterday was a long Murph prep and today is a but shorter and some prep for a rematch with 19.2. We have
power cleans today because there were 300 squats yesterday. Let's see how the toes to bar feel during this one after weeks or drilling them. You hamstrings will be plenty warm for your power cleans after we have romanian deadlifts in the strength. Why are we doing these? We want to build strength, time under tension and control in our pulling for the floor to transfer well to movements like the clean and snatch. You are supersetting the RDL with planking in any style you choose. The plank must be unbroken. Today we are training strength, power, speed, stamina, flexibility, balance, coordination and accuracy.


———

FITNESS
WARMUP:
4 Minutes Heels Down Row
10 Sciatic Nerve Floss (each)
30 Sec Kneeling Butt to Heel
30 Pogo Hops
10 Single Leg RDL (no weight)
10 PVC Good Mornings (each)


STRENGTH:
Superset:
2x10 Double DB RDL
2x10 Single Leg Drives off a box


WOD
Every 4 Minutes for 4 Rounds
10 Calorie Row
10 DB Power Cleans
30 Double Unders

———

Friday May 10, 2019

CROSSFIT
WARMUP:
2 Minute Bike or Ski
10 Burpees
10 Single Arm Hang DB Snatches (each)
10 Single Arm Thrusters (each)
20 Sec Top & Bottom of the Dip Hold
10 Beat Swings or Ring Swings


STRENGTH:
Superset
5x5 Bench Press
5x10 Strict Dips (Bar or Ring)


WOD (T) -
AMRAP 10
3 Ring Muscle Ups
6 Thrusters (135/95)

*Substitute Burpee Pull-Ups for RMU



INTENT:
We worked up to a heavy double bench press last week. We are not necessarily working off that number to hit
percentages. That was a was to get back into benching without hitting a ton of heavy volume. Today's bench is 5x5 and you can increase weight across the 5 sets. Each set will be paired with strict dips either on the bullhorns or the rings. The high rings will be used in the workout with muscle ups. There are no bar muscle ups today. They will be in the program but they are two different movements and we want to stick to the ring muscle up today. If you do not have ring muscle ups, we are subbing them for burpees pull-ups. These can be done on the rings if rings are not being used for muscle ups. Otherwise they are done at a pull-up bar. The thrusters are heavier than usual but no heavier than a weight you may see in a hero workout (kalsu or 31 heroes). These reps should be done in 1-2 sets each round. Singles is not what we are looking for. Today we are training strength, power, coordination, balance and stamina.

———


FITNESS
WARMUP:
2 Minutes Bike or Ski
15 Sec Top & Bottom of the Push-Up Hold
10 Band Aparts
15 Sec Top & Bottom of the Dip Hold
10 Single Arm KB Swings (each)
10 Bottom Half Burpees


STRENGTH:
4 Sets
10 DB Bench Press w/ 3001 tempo
5-10 Strict Dips


WOD
AMRAP 14
20 KB Swings
20 Burpees
20 Sit-Ups

———

Saturday May 11, 2019

WARMUP:
2 Minute Heels Down Row
10 Inchworm Push-Ups
10 Groiners
10 Sciatic Nerve Floss
10 Bottom Half Burpees


COREWORK:
3 Rounds
15 Hollow Rocks
15 V-Ups or Lemon Squeezes
15 Side Plank Hip Raises (each)
- rest 60-90 sec after each round -


PARTNER WOD - 30 Minute Cap
2 Rounds
40 Synchro Burpees
2K Row

———

Sunday May 12, 2019

HAPPY MOTHER’S DAY!

WARMUP:
800m Run
20 Alt Toe Touches
10 Lateral Box Step Ups (each)
10 Single Arm High Pulls (each)
100m Single Arm Overhead Carry (each)


WOD
4 Rounds
800m Run
20 DB Snatches
20 DB Step Ups (1 DB)