Programming for August 12th through August 18, 2019

Congratulations to Marc Caine for being our July Athlete of the Month.
You can find his Q&A on the Athlete of the Month tab this week. (sorry for the delay)

The beach wod was a success. We had great weather and a number of members hung out afterwards playing some beach/tailgate games. Photos will be on the facebook group soon.

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Monday August 12, 2019

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike
40m Sled Push

2 Sets
30 Sec Squat Hold
10 Groiners
10 Kossaks

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


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


INTENT:
There is not much thinking in today's program. Show up and work hard. For the back squat deload, we will hit what is usually our warmup percentages focusing on control, speed, depth and core stability. The workout may look familiar. It is almost the same as two weeks ago. This time, we have added a 10 sec bike sprint before hitting the sled. There area few things we want to do during today's wod. Start pedaling a couple seconds before it's go time to get the bike moving. The assault bike tend to break when we go from 0-100 and put a jolt of force into the bike. The other thing is that the weight on the sled will definitely not be as heavy as two weeks ago. Make sure you're smart about adding weight. There will be 3 bike set up on either end of the driveway. Today we are training strength, power, speed, balance and stamina.

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FITNESS
WAMRUP:
2 Sets
40 Sec Bike
40m Sled Push

Then,
10 Groiners
10 Kossaks
10 Air Squats
10 Step Ups (each leg)

STRENGTH: Double DB Step Ups
3x10 (same weight across)


WOD
Every 4 Minutes for 5 Rounds
10 Sec Bike Sprint
40m Sled Push
10 Ball Slams

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Tuesday August 13, 2019

5:15AM Start

CROSSFIT
WARMUP:
2 Sets
45 Sec Ski
10 Beat Swings
10 Single Arm High Pulls
10 Single Hang Clean & Press


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


Empty Bar Clean & Jerk Warmup w/ Coach
- 1x5 Low Hang High Pulls
- Top Down Barbell Cycling Drills

3 Person Team WOD (T) - 30 Min Cap
3 Rounds
1000m Ski
30 Clean & Jerks (135/95)
50 Pull-Ups



INTENT:
After the legs got a bit of a beating yesterday, the upper body takes the focus today. We will still need our leg strength during the clean and jerks, but the demand on our upper body will be greater. The strict press is in it's deload week. A reminder just like the squats yesterday, we will focus on position, speed and stability as we look to enter a heavier week next Tuesday. The wod is team style. Ideally, we want a few barbells as possible per team. This means you may need to team up with someone you may not have worked with before. That's a good thing. The 1000m ski each time can be broken up in that the team is constantly sprinting. 200-300m might be the best bet. The clean and jerks should be a weight you can tough n go for sets of 5 comfortably. Then the pull-ups should be done in larger set as well. We are looking for sets in the 10 range. If a team needs to modify the number of pull-ups per round. That is 100% okay. That number can be dropped to 30 for example. Today we are training strength, power, speed, stamina, endurance, balance, coordination and accuracy.

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FITNESS
WARMUP:
2 Sets
30 Sec Ski
10 Beat Swings
10 Single Arm High Pulls (each)
10 Inchworms
10 Sciatic Nerve Floss (each)

2 Sets
100m Single Arm Overhead Carry (each)
- 3 Strict Press every 10m -

PARTNER WOD (T)
2 Rounds
1K Ski
40 Double DB Clean & Jerk
40 Pull-Ups

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Wednesday August 14, 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
10 Inchworm Push-Ups
10 Sciatic Nerve Floss
10 Single Leg RDL (no weight)
10 Empty Bar Good Mornings
40 Kneeling Butt to Heel Hold
40 Pogo Hops


STRENGTH: Deadlift (531 Week 6)
Percentages are based off 93% of your 1RM
3 @ 70%
3 @ 80%
3-6 @ 90%


WOD (T) -
3 Rounds
400m Run
50 Double Unders
10 Deadlifts (45-50%)

*Deadlifts are unbroken*


INTENT:
As our first two lifts of the week were deload, the deadlifts heat up to our week of triples. Remember, we shifted to base our percentages off 93% of our 1RM. Things to focus on: Keep your head neutral and vision about 4-6 feet in front of you on the floor. This will help keep you neck in a safe position. We also want to finish every rep strong and stable. Therefore, as you are lifting the barbell off the ground, punch your hips forward and squeeze your butt as your core in engaged. You will finish the lift quicker and avoid leaning back (which puts pressure on the lower back). The workout is a classic triplet. Run - double under - deadlift. This is a workout we look to move well on aerobically. The double unders will be the make or break if you are training them. The deadlifts should be a weight you are capable of going unbroken. This means you may need to recover a bit from the rope and gather yourself before picking up the barbell. Today we are training strength, power, speed, endurance, stamina, flexibility, coordination, balance and accuracy.

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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

3 Sets
5 Inchworm Push-Ups
10 Sciatic Nerve Floss
10 Single Leg RDL (no weight)
30 Kneeling Butt to Heel Hold
30 Pogo Hops
10m KB Walking Deadlifts


WOD
AMRAP 20
400m Run
25 RKB Swings
25 Sit-Ups
50 Double Unders

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Thursday August 15, 2019

5AM Start

CROSSFIT
WARMUP:
2 Rounds
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
Jog Back
Then,
400m Run
10 Samson Lunges
10 Bottom Half Burpees

Row Technique w/ Coach


Engine WOD (T) - 45 Minute Cap
2 Rounds
1K Run
30 Double KB Lunges
30 Burpees

- rest 5 minutes -

2 Rounds
1K Row
90 Sec Plank (anyway)
30 Zombie Sit-Ups


INTENT:
We will warmup up our run and hit some rowing drills with the coach before jumping into the wod. The engine workout today will help maintain the aerobic capacity we have been building. It is very evident that it's working. We did "Kelly" last week and although it may and sucked and hurt, the performances were excellent and times were faster on average than last time. If needed, some athletes may start on the row and some on the run. Finish bother rounds of one before the mandatory rest and on the the second part. The 45 minute cap is generous. Make sure you use kettlebells for the lunges that will allow for big sets (like sets of 30 maybe?). Today we are training strength, stamina, endurance, balance, agility, 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 August 16, 2019

CROSSFIT

WARMUP:
100m Overhead Plate Walk
10 Band Aparts
10 Banded No Money
10 Perfect Push-Ups
20 Alt Plank to Downward Dog Toe Touches
10 PVC Pass Throughs
10 PVC Around the World
10 PVC Snatch Drops

STRENGTH: Bench Press (531 Week 6)
Percentages are based off 93% of your 1RM
3 @ 70%
3 @ 80%
Max Reps @ 90%

**Make sure you have a spotter for your 90%**


Empty Bar Snatch Warmup w/ Coach
2x5 Above the Knee High Pulls
2x5 Above the Knee Muscle Snatch
2x5 Above the Knee Power Snatch (Cycling Drills)

Barbell Cycling Practice (from above the knee)
EMOM 10
Odd: 7 Hang Power Snatches
(must be unbroken - keep the weight light)
Even: 7 Strict Toes to Bar

INTENT:
We are building of the numbers in the bench press this week and we keep moving along with our 531 cycle. Remember to set yourself up for success. Think about the band aparts when pulling the shoulder back on the bench. Drive your feet into the floor or plates is you have shorter legs. Use as much leverage as you can to make these lifts. After the bench press, We will train hang power snatches in barbell cycling. This is a great way to train barbell cycling because we are constantly under tension. Going to the floor can leave athletes relaxing and moving on/off tension more often than the body can handle it. We will couple this with some strict toes to bar practice. This is for pure strength purposes. Today we are training strength, power, speed, balance, flexibility, stamina, coordination and accuracy.

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FITNESS
WARMUP:
3 Sets
30 Sec Ski
5 Ball Slams
10 Push-Ups

STRENGTH:
3x12 Alternating Single Arm Bench Press
3x12 Empty Bar Bicep Curls


PARTNER WOD
100 Calorie Ski
100 Empty Bar Thrusters
100 Toes to Bar

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Saturday August 17, 2019

WARMUP:
2 Rounds
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
Jog Back
Then,
200m Run
20 Calorie Row
10 Groiners
10 Air Squats
10 Single Arm Push Press (each)


PARTNER WOD
4 Rounds
20 Calorie Row
20 Front Squats
400m Run (2x200)
20 Push Press

(Barbell or Double DB Squat and Push Press)

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Sunday August 18, 2019

WARMUP:
10m March
10m A-Step
10m Straight Leg Swings
10m A-Step
10m High Knees
10m A-Step
400m Run

2 Sets
10 Sec Top & Bottom of the Push-Up Hold
5 Perfect Push-Ups
2 Minute Rope Climb Footwork Drills


WOD (T)
5 Rounds
800m Run
3 Rope Climbs
30 Push-Ups

**Vest Optional: You must be able to perform every movement with the vest**