Programming for July 29th through August 4, 2019

Athlete: Chris Stewart

Athlete: Chris Stewart


Beach Towels ($30) & Sweat Towels ($15) are available for purchase at the gym.
Cash, Credit Card & Venmo are all accepted.

Our Beach WOD is coming up on Sunday, August 11th. Please keep this date in mind.
The beach location will be announced next week.
The meet up time will be 8:30am and the workout will begin at 9am.

We just wrapped up our latest Weightlifting class with Steve Swistak. This was the third 16-week program in the last 18 months. We are planning to start another one up in the Fall. Stay tuned for dates and details coming soon. If you have questions, see Coach Rob or email him.

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Monday July 29, 2019

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike (75/65)
40m Empty Sled Sprint
3 Burpees

Then,
20 Groiners
10 Kossaks
10 Pause Air Squats

STRENGTH: Back Squat (531 Week 2)
Percentages are based off 90% of your 1RM
3 @ 70%
3 @ 80%
3-6 @ 90%


WOD (T)
Every 3 Minutes for 8 Rounds
30m Sled Sprint

***Increase weight each round with the goal remaining to keep the sprint 10 seconds or less***


INTENT:
The back squats get heavier this week. If you do not have the app for this strength cycle, please download it now. It is called Wendler Log 531. You put in your 1RM numbers and then the app does all the math for you. If you don't want to get the app, please have your numbers ready so you don't waste time in class figuring them out. Thanks in advance. For today's /wod, it is simple. These sled sprints will get pretty nasty. 30m is one length of the driveway. We have 3 sleds so you will be in groups based off how heavy you may be able to push. Every 3 minutes a new interval starts. Sprint as fast as you can one length. The stronger athletes may want to volunteer to push from the street to the garage door as it has a slightly incline. You are welcome to add weight each round as long are staying around 10 seconds or under. If you reach a weight by round 5 for example that takes 10 seconds, stay with that weight the rest of the rounds. Your lungs and legs will be feeling this one big time. Today we are training strength, power, speed and stamina.

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FITNESS
2 Sets
30 Sec Bike (75/65)
40m Sled Sprint
3 Burpees

Then,
20 Groiners
10 Kossaks
10 Pause Air Squats


STRENGTH: Back Squat or Step Ups
3x10 (increasing weight)


WOD
EMOM 20
A: 30 Sec Bike (75/65)
B: 40m Sled Sprint
C: 30 Sec Sit-Ups
D: 30 Sec Double KB Front Rack Hold

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Tuesday July 30, 2019

CROSSFIT
WARMUP:
2 Sets
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
15 Sec Top & Bottom of the Dip Hold
10 Beat Swings or Ring Swings
20 Sec Handstand Hold
10 RKB Swings

STRENGTH: Strict Press (531 Week 2)
Percentages are based off 90% of your 1RM
3 @ 70%
3 @ 80%
3-6 @ 90%

WOD (C) -
"Nate"
AMRAP 20
2 Ring Muscle Ups
4 Strict HSPU
8 KB Swings (70/53)

Modify Ring Muscle Ups to:
1: Bar Muscle Ups
2: Burpee Pull-Ups
3: Strict Dips

Modify Strict HSPU to HEAVY Z-Press


Chief Petty Officer Nathan Hardy (29) of Durham, New Hampshire was killed Sunday February 4, 2008 during combat operations in Iraq. It was Hardy’s fourth deployment in Iraq. He was one of two sailors assigned to East Coast-based SEAL teams in Virginia Beach, Virginia, killed on this day. The other was Chief Petty Officer Michael E. Koch, 29, of State College, Pennsylvania. Hardy had been awarded the Bronze Star and two Navy and Marine Corps Achievement Medals and had campaign medals from Afghanistan, Iraq, Kosovo and the global war on terror. Nate had joined the Navy after graduating from high school where is was a star soccer player. His parents are employees at and very involved in the University of New Hampshire community. UNH President issued this statement, “Our hearts go out to Steve and Donna Hardy, and their son, Ben, at this incredibly difficult time. We know it was Nate’s dream to become a U.S. Navy SEAL when he graduated from high school, and he pursued that dream and excelled at it. His death has stunned all who knew him, and all who know his parents, who both are so much a part of the UNH community.” Nate is survived by his wife Mindi, infant son Parker, his parents and younger brother. Nate's older brother Josh passed away from cancer in 1993.


INTENT:
If you were in yesterday, you may be feeling soreness in the legs today. We will be using mostly our upper body in the program today. The strict press is in week 2 of Wendler and we want to be prepared to hit these prescribed sets so make sure you take the time to hit your warm-up sets. You may feel at times that you can hit some percentages cold are not necessarily "need" to hit warmup percentages before what the strength asks for. If you are looking to truly gain strength and improve your lifts, warmup sets a essential in doing that. We then have a hero workout today that is also an opportunity to be on the leaderboard. To go along with how we have been training hspu for this entire year, we are keeping to strict. You can modify them as needed but we want to be able to move through the set relatively smoothly. The kb swings are American style. Today we are training strength, power, stamina, balance, coordination and flexibility.

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FITNESS
WARMUP:
2 Sets
10m March
10m A-Step
10m Straight Leg Swings
10m High Knees
Then,
200m Run
10 Inchworms
10 SA High Pulls (each)
30 Sec Supinated Hang

2 Sets
2 Minute Barbell Overhead Hold
- Every 10 seconds, perform 1 strict press
(rest 3 minutes after each round)


WOD (T)
6 Rounds
3 Wall Walks
6 Single Arm Devil's Press (3 each arm)
200m Run

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Wednesday July 31, 2019

CROSSFIT
WARMUP:
3 Rounds
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
Jog Back
Then,
400m Run
10 Sciatic Nerve Floss (each)
10 Quadraped Groiners
10 Single Arm Thrusters (each)


STRENGTH: BENCH 531 (week 4)
Percentages are based off of 90% of your 1RM
5 @ 40%
5 @ 50%
5 @ 60%


WOD (T)
4 Rounds
400m Run
15 Thrusters (95/65)


**Goal is every set of thrusters is unbroken**


INTENT:
After multiple gymnatic skills in yesterday's program, we are keeping it simple today. The bench press is a deload so they shouldn't take too long. During deload weeks, we want to really focus on our setup, positioning and technique. It's not just hitting three sets and on to the wod. Treat the lighter sets like you want to hit the heavy sets. For our wod, it's very simple; running and thrusters. As stated above, the goal for each set in unbroken reps. Your coaches will go over the thrusters and how to move well and efficiently through every set. How should I breathe? Do I squat clean the first rep? Do I go fast? Your questions will be answered. We have been working a lot on pacing, learning how to move through large sets and longer workouts. Take what you have learned so far and apply it. Today we are training strength, power, endurance, balance, coordination and stamina.

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FITNESS
WARMUP:
3 Rounds
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
Jog Back
Then,
400m Run
10 Sciatic Nerve Floss (each)
10 Quadraped Groiners
10 Single Arm Thrusters (each)


SUPERSET STRENGTH:
3x8 Single Arm Bench Press (each)
3x15 Banded Tricep Extensions

WOD
4 Rounds
400m run
15 DB Thrusters

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Thursday August 1, 2019

5:15 AM Start Today

CROSSFIT
WARMUP:
2 Sets
10 Alt Downward Dog Toe Touches
20 Sec Table Top Hold
10 Groiners
20 Sec Sandbag Hold
10 Beat Swings (ttb focus)
20 Sec Ski

Empty Bar Clean Warmup w/ Coach
1x5 Above the Knee Jumps
1x5 Above the Knee High Pulls
1x5 Above the Knee Power Clean
1x5 Mid Shin Jumps
1x5 Mid Shin High Pulls
1x5 Mid Shin Squat Cleans


3-Person Team WOD (T)
0:00-6:00
AMRAP 5
P1: Max Calorie Ski
P2&3: Max Squat Cleans (60-70%)

6:00-12:00
AMRAP 5
P1: Max Calorie Ski
P2&3: Max Bar Facing Burpees

12:00-18:00
AMRAP 5
P1: Max Calorie Ski
P2&3: Max Toes to Bar

18:00-24:00
AMRAP 5
P1: Max Calorie Ski
P2&3: Max Distance Sandbag Carry (use driveway)



INTENT:
We don't have a long engine wod this week, but we do have a fun team workout today. We will warmup up focusing on the movements we'll hit in the workout including squat clean drills with the empty bar. During the workout, the ski erg will be in use on every single station. The team will remain on the same erg the entire time. Leave it running to collect max calories throughout the entire workout. One teammate is on the ski while the other two work on the other movement prescribed. For example: Jay is on the ski while Mike and John take turns hitting squat cleans. They can do this as long as they want. Mike or John can trade off with Jay at any time. This will continue for each station of the workout. Your scores will be total ski calories and the total reps on the other movements. Today we are training strength, power, speed, stamina, balance, coordination, accuracy, agility and flexibility.

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FITNESS
WARMUP:
EMOM 12
A: 30 Sec Ski
B: 30 Sec Bike
C: 30 Sec Row

10 Sciatic Nerve Floss
10 Staggered Stance Good Mornings (each)
1 Minute Side Plank (each side)

STRENGTH:
3x10 Romanian Deadlifts

WOD
27-21-15-9
Calorie (choice of machine)
RKB Swings
Toes to Bar

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Friday August 2, 2019

CROSSFIT

WARMUP:
2 Rounds
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
Jog Back

Then, 400m Run
20 Row Strokes (Legs Only)
20 Row Strokes (Legs + Arms focus)
20 Row Strokes (full)
10 Inchworms
10 PVC Pass Throughs
10 PVC Around the World
10 PVC Drop Sntaches
10 Empty Bar Good Mornings

STRENGTH: Deadlift (531 Week 4)
Percentages are based off 90% of your 1RM
5 @ 40%
5 @ 50%
5 @ 60%


Empty Bar Snatch Warmup w/ Coach
1x5 Mid Shin High Pulls
1x5 Mid Shin Muscle Snatch
1x5 Mid Shin Power Snatch


WOD (T) -
1 Mile Row
20 Power Snatches (60%)
1 Mile Run


INTENT:
You have done a lot of work this week. We have deadlift deload today and a little more pulling from the floor in the wod. Like I said earlier in the week, take the deload sets seriously and treat them like you would be hitting heavier sets after. From there, we will warmup the power snatch. In this, we will hit muscle snatches as well. We are looking to focus on bar speed and bar path. The snatch is a powerful and aggressive movement. If we don't respect it and treat it like it is, we will be at risk to potentially hurt ourselves. So with that being said; jump, keep the bar close, shrug and have an aggressive pull and punch the bar to lock out as fast as possible. You have 20 power snatched sandwiched between a mile run and a mile row. If you are not running today, you will bike 5k on the assault bike. Today, we are training strength, power, speed, endurance, balance, coordination, flexibility and stamina.

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FITNESS
WARMUP:
2 Rounds
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
Then,
600m Run
500m Row
10 Single Arm High Pulls (each)
10 Beat Swings
10 Ring Rows
30 Sec Supinated Hang
30 Sec Kneeling Butt to Heel
30 Pogo Hops

WOD
2 Rounds
600m Run
25 Pull-Ups
75 Double Unders
600m Row

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Saturday August 3, 2019

WARMUP:
3 Sets
10 Calorie Bike or Ski
200m Run
10 Samson Lunges
10 Single Arm High Pulls
10 Beat Swings


WOD
AMRAP 25
20 Lunges (with carry weight)
20 Zombie Sit-Ups
200m Single Arm Farmer Carry
Gymnastics Pull of Choice*


*Gymnastic Options:
A: 10 Ring Rows
B: 5-10 Strict Pull-Ups
C: 10-15 Kipping Pull-Ups
D: 1-2 Legless Rope Climbs
E: 2-3 Rope Climbs

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Sunday August 4, 2019

WARMUP:
3 Sets
10 Single Arm High Pulls (each)
10 Single Arm Press (each)
5 Beat Swings + 5 Knee Raises
1 Minute Heel Down Row
10 Inchworms


WOD (T)
PARTNER 18.1
"I go you go rounds"
AMRAP 20
8 Toes to Bar
10 DB Hang Clean & Jerks
14/12 Calorie Row