Programming for June 3rd through June 9, 2019

Athlete: Marc Caine Photo: @supercleary

Athlete: Marc Caine
Photo: @supercleary

Congratulations to Joni Gibaldi on being our May Athlete of the Month!
Her Q&A will be posted soon…


If you have yet to donate to the Kiwanis Club fundraiser that we had on Memorial Day, please see a coach on Monday. We have already raised enough to send 4 kids to camp this summer. We will most likely be sending one more. We cannot thank you all enough for your generosity and thoughtfulness.

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Monday June 3, 2019

CROSSFIT
WARMUP:
2 Minute Ski or Bike
10 Groiners w/ pause
10 Kossacks
30 Sec Table Top Hold
30 Sec Active Squat Hold
10 Quadraped Straight Leg Groiners
20 Unbroken Wall Balls


STRENGTH: Front Squat
20 Total Minutes
0:00-10:00
Working up in heavy triples

10:00-20:00
Work up to a 1RM (if you can squat your bodyweight for 3 reps)

Work up to a 3RM (if you cannot squat you bodyweight for 3 reps)


WOD (C)
"Karen"
150 Wall Balls (20/14)

[Ladies use a 9' target]

**Leaderboard names must be judged**


INTENT:
There are two separate opportunities to get on the leaderboard today! The front squat is first. We have been building strength in this movement since the beginning of April and heavy triples have been no joke. On a 20 minute clock, we will use the first 10 minutes to work up in triples. After the first 10 minutes, you will head in one of two directions. Those who are able to squat their body weight for at least 3 reps will have the opportunity to build to a 1RM in the second 10 minutes. If you are unable to hit a set of 3 at body weight, you will spend the final 10 minutes building up to a 3RM. The reason why we have these two paths is because we are putting you in the smartest and safest position to gain strength where you need it and set you up for long term success. The workout is "Karen." Just like Fran, Karen gets the same nervous reaction or some even cherry pick the workout. We have been training plenty of wall balls in the program and if you have been here for the majority of those Mondays, you are prepared. We have used what I call Wall Ball Mentality in our warmups, adding 5 reps each week to an unbroken set in the warmup. The idea of using an appropriate weight to remain unbroken for the those sets is to keep the stimulus the same for everyone. All leaderboard names must be judged. This means the squat must be to depth every single rep and the wall must hit the target every single time. We are returning the movement standard to 9' for women. This means I want to see more of you go for bigger sets because you are capable of them. A free "150 Unbroken" Wall Ball Mentality shirt goes to anyone who does the workout unbroken. Today we are training strength, power, balance, stamina, coordination, flexibility and accuracy.

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FITNESS
WARMUP:
2 Minute Ski or Bike
10 Groiners w/ pause
10 Kossacks
30 Sec Table Top Hold
30 Sec Active Squat Hold
10 Quadraped Straight Leg Groiners
20 Unbroken Wall Balls


STRENGTH:
20 Minutes to build to a 5RM Front Squat
(Beginners will work in sets of 5 getting comfortable with the movement)

WOD (C)
"Karen"
150 Wall Balls (20/14)

[Ladies use a 9' target]

**Leaderboard names must be judged**

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Tuesday June 4, 2019

CROSSFIT

WARMUP:
2 Minutes Heels Down Row
30 Sec Kneeling Butt to Heel
30 Pogo Hops
20 Plank to Down Dog Alt Toes Touches
20 Handstand Hold
10 Beat Swings
10 Empty Bar BTN Press

4 Minutes of Handstand Practice


STRENGTH: Strict Press (15 minutes)
4x6 @3001 Tempo
- rest 2 minutes -
(Heavier than the past with small sets today)


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



INTENT:
We are continuing our tempo strict press this week but lowering the rep scheme. This means we should be loading the bar up with more weight. There has been a noticeable amount of overall improvement with shoulder strength and stability in the past month or two. This will be the second week in a row that we will take 4 minutes in the warmup to work on handstands. From beginner to advanced, you coach will assist you as you progress. Our workout is one you have seen a few times. It is a leaderboard workout. I am not stressing it as a "go for it" workout this week because we are still in the process of training the strict handstand push-ups. However, it is a great opportunity to do this workout and see the progress thus far. If you want a shot to have you name on the board, make sure you have a judge. There are some pretty competitive times to beat. Whether you have improved at toes to bar or hspu or even doubles, there is plenty of room to make up ground from previous times we did this wod. Today we are training strength, power, speed, balance, flexibility, coordination, accuracy, stamina, endurance and agility.

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FITNESS
WARMUP:
2 Minutes Heels Down Row
2 Minute of Jump Rope Practice
10 Inchworm Push-Ups
10 Beat Swings (ttb focus)
10 Single Arm High Pulls (each)
20 Alt Top Down Press

3 Minutes of Handstand Practice

STRENGTH:
2 Sets
10 Single Arm Press (each) w/3001 Tempo
100m Overhead Plate Walk

WOD -
1000m Row
Then,
3 Rounds
5 Wall Walks
10 Toes to Bar
15 RKB Swings (53/35)

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Wednesday June 5, 2019

CROSSFIT

WARMUP:
1 Minute Bike or Ski
1 Minute Active Squat Hold
1 Minute Front Plank
1 Minute Table Top Hold
1 Minute of Burpees


STRENGTH:
2 Sets
100m Single Arm Farmer Carry (use handles)
60 Sec Side Plank after each carry


WOD (T) - 20 Minute Cap
3 Rounds
40m Sled Push
5 Squat Cleans
400m Run

R1: 70%
R2: 80%
R3: 90%



INTENT:
This is the workout we were supposed to do last week and it was changed due to the weather. Use the handles on the 100m single arm farmer carries. We want to treat this strength the same way we attack squats. You can even grab heavy dumbbells. Kettlebells have become a default and we want to be prepared to carry whatever is needed. From there, the workout will prep us for the cleans we will do in our repeat of Open WOD 19.2 next week. The sled push will hit the legs just enough to slow up the speed of the barbell. We want to stay under control and be calm as we hit our singles. The run is a recovery run, just like the sled and run workout last week. Change the weight for the next round when you get back from the run. Today we are training strength, power, speed, coordination, balance, flexibility, endurance and stamina.

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FITNESS
WARMUP:
1 Minute Bike or Ski
1 Minute Active Squat Hold
1 Minute Front Plank
1 Minute Table Top Hold
1 Minute of Burpees


STRENGTH:
2 Sets
100m Single Arm Farmer Carry (use handles)
60 Sec Side Plank after each carry


WOD
AMRAP 20
40m Sled Sprint
10 Burpees
3 Sandbag Cleans
- rest 2 minutes after each round -

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Thursday June 6, 2019

CROSSFIT
WARMUP:
8 Rounds of Tabata
Alternate A-Step & Plank Position Plate Taps

10 Box Step Ups + 5 Jumps
10 Band Aparts
10 Banded "No Money"
10 Single Arm High Pulls (each)
15 Sec Top & Bottom of the Push-Up Hold
5 Perfect Push-Ups
200m Run


STRENGTH:
Superset
5x3 Bench Press
5x8 Knee Up External Rotation (each)


WOD (T) -
3 Rounds
20 Push-Ups
20 DB Snatches
20 Box Jump Overs (24/20)
200m Run


INTENT:
As mentioned last week, we are moving to 5x3 bench press for a couple weeks before testing our 1RM. This means we should be able to go heavier for those sets of 3. We continue to use the knee up external rotation as our superset. This exercise will help gain strength in your rotator cuff and in turn increase your bench numbers. For the wod, your legs might be feeling a bit fatigued from yesterday's program or even from Monday's. Be aware of this when you go for your box jump overs. Maybe do step overs if you need to for today. The push-ups should be done in 4 sets or less. Modify if needed. This means elevate your position or modify the volume per round. The db snatches should be at a weight you can go unbroken. Today we are training strength, power, stamina, balance, coordination, flexibility and agility.

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FITNESS
WARMUP:
8 Rounds of Tabata
Alternate A-Step & Plank Position Plate Taps

10 Box Step Ups + 5 Jumps
10 Band Aparts
10 Banded "No Money"
10 Single Arm High Pulls (each)
15 Sec Top & Bottom of the Push-Up Hold
5 Perfect Push-Ups
200m Run


STRENGTH:
Superset
4x8 Bench Press with 4001 tempo
4x8 Knee Up External Rotation (each)

WOD
3 Rounds
20 Push-Ups
20 DB Snatches
20 Box Jump Overs (24/20)
200m Run

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Friday June 7, 2019

5:30am class will start at 5:15am today.

CROSSFIT
WARMUP:
20m March
20m A-Step
20m Alt Straight Leg Swings
20m A-Step
Fall Out into 400m
1 Minute Bike
1 Minute Row
10 Inchworms
10 Groiners
10 Bottom Half Burpees



ENGINE WOD (T) -
AMPRAP 40
800m Run
1000m Row
2000m Bike
30 Burpees



INTENT:
We end the week with an engine workout. The design of these AMPRAPs is to keep a sustainable pace and understand our pace. We are looking for even splits. This means moving at a pace you can keep for 40 minutes or even longer. Each round should take the same amount of time. If you come out of the gate hot by sprinting the run and row, your pace will get significantly slower by the time you get to the burpees. Then the overall pace will slow up and you will most likely take multiple breaks or move at an extremely inefficient pace. Keep this in mind as you approach this workout. Today we are training endurance, stamina, balance, coordination and agility.

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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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Saturday June 8, 2019

WARMUP:
20m March
20m Frozen March
20m A-Step
20m Alt Straight Leg Swings
400m Run
10 Hollow Rocks
10 Arch Rocks
10 Box Step Ups
Accumulate 5 Minutes in a Bar Hang (9 minute cap)


WOD
AMRAP 20
20 Single Arm DB Thrusters (10 each)
20 Box Step Ups w/ your DB
20 V-Ups
400m Run


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Sunday June 9, 2019

There is no 11am open gym today!
Weightlifting class is at 11am-1pm.

WARMUP:
2 Minutes Heels Down Row
1 Minute Ski
2 Minutes Bike
10 Groiners
10 Pause Air Squats
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10 Push-Ups

3 PERSON TEAM
AMRAP 8
500m Ski (each)
Max Burpees in time remaining

- rest 2 minutes -

AMRAP 8
500m Row (each)
Max Goblet Squat in time remaining (70/53)

- rest 2 minutes -

AMRAP 8
1000m Bike (each)
Max Push-Ups in time remaining