Programming for August 26th through September 1, 2019

Andrew Hieb painted our logo on the wall last week.

Andrew Hieb painted our logo on the wall last week.

Come join us for a free Competition Day Nutrition talk on Sunday September 8th, 11:00am-12:00pm as Michelle Jantzen presents Eating for Competition: A Guide for Peak Performance on Game Day.

Flex on the Beach is right around the corner. As are many other single day competitions with multiple events. You've spent numerous hours preparing in the gym, but have you thought about how to fuel those muscles to make sure they perform at maximum potential on game day?

What to eat and when to eat it plays a huge part in how your muscles respond to the stresses of competitive events. Will they have the same explosiveness in the third workout as they did in the first? Make sure you do by showing up September 8th and taking notes!
We will cover:
- How to eat in the days leading up to the event
- Nutrition for the morning of competition
- Meal spacing throughout the event
- Carbohydrate and electrolyte supplementation
- Game day hydration


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Monday August 26, 2019

CROSSFIT
WARMUP:
2 Minute Bike (65/55 RPM)
30 Sec Table Top Hold
20 Groiners
20 Single Arm High Pulls (each)
20 Supinated Hang
30 Sec Squat Hold


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


PARTNER WOD (T) -
AMRAP 10
"I Go You Go Rounds"
5 Front Squats (70% of 1RM Clean)
1 Rope Climb

**Front Squats are taken from the floor**
**RC can be Legless or Pegboard may be used**


INTENT:
The back squats continue to get heavier as we are now in week 6 of 8 in this cycle. After week 8 which is deload, we will re-test our squat. Remember, we are going off 93% as our working 1RM. For the workout, we start the week with a fun partner wod. Coach Rob tested this one with the pegboard. The goal for this wod is for you and your partner to move very smoothly through each round. It's okay if the barbell weight feels on the heavy side as long as you can hold on for 5 reps unbroken. As far as the gymnastic movement, you have a choice between a rope climb, legless rope climb and peg board ascent. If you plan to use the pegboard, you must ideally have legless rope climbs and be able to move on the peg board relatively well. You want your work:rest ratio to match up so that one partner isn't waiting too long to go again. Today we are training strength, power, stamina, balance, accuracy, coordination and flexibility.

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FITNESS
WAMRUP:
2 Minute Bike or Ski
30 Sec Table Top Hold
20 Groiners
10 Samson Lunges
10 Single Arm High Pulls (each)
20 Supinated Hang
30 Sec Squat Hold

STRENGTH: Back Squats
3x10 @80% of your 10 Rep last week.


WOD (T) -
AMRAP 12
10 Calorie Ski or Bike
5 DB Squat Cleans
1 Rope Climb

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Tuesday August 27, 2019

CROSSFIT
WARMUP:
2 Sets
100m Overhead Plate Walk
10 Step Ups (each leg)
20 Sec Handstand Hold
10 Alt Top Down Press
20 Walking Lunges


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


WOD (T)
AMRAP 5
100ft SA OH Walking Lunges
30 Single DB Box Step Ups
Max Strict Handstand Push-Ups
- rest 5 minutes -

REPEAT!


INTENT:
The strict press enters week 6 today and the weights get up as high as 90%. Make sure we use the warmup sets to fine tune our position and breathing before the heavier lifts. For the workout, it is in preparation for a repeat of 19.3 which we will do before the Open and we may possibly see as a repeat workout. The floor will be marked for 25ft so you will lunge down and back 2 times. From there, you will do 30 box step ups holding 1 dumbbell just like the open workout. In the remaining time of your 5 minute clock, perform as many strict handstand push-ups as possible. Remember to pace your sets efficiently and keep your rest to a minimum. Once the clock is up, rest 5 minutes and then repeat trying to match or even collect more reps on the strict hspu. Today we are training strength, power, speed, stamina, balance, coordination, accuracy, agility and flexibility.

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FITNESS
WARMUP:
3 Sets
1 Minute Ski
10 Samson Lunges
100m Overhead Plate Walk
10 Turkish Get-Ups (5 each)
10 Arnold Press


PARTNER WOD (T)
5 Rounds
20 Calorie Ski
20 DB Box Step Ups
20 Push-Ups

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Wednesday August 28, 2019

5:15am Start

CROSSFIT
WARMUP:
2 Rounds
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
Jog Back
Then,
300m Run
300m Row

SKILL PRACTICE: DB Split Snatches & Double Unders
10 Minute Clock
5 Hang DB Split Snatches (each side)
30 Double Unders
- rest 30-60 sec between rounds -

ENGINE WOD (T) - 40 Minute Cap
4 Rounds
800m Row
800m Run
- 1 minute rest after each round -



INTENT:
The primary focus for the day is the workout. However, we will spend 10 minutes practicing some skill work. The skills we will spend time on are double unders (and some may want to spend the majority of this time with the rope) and dumbbell split snatches. This may seem like an unusual movement at first. It was in the CrossFit Games a few weeks ago and movement introduced there tend to find their way into the Open. It is not likely that we will see the movement in this upcoming Open but we want to have some exposure to hit and get a feel for it. For the Engine workout it is very simple, 800m Row and 800m Run with a 1 minute rest between rounds. This rest is in there to control the pace a little. This will slow some athletes down and help them settle into a more manageable pace for themselves. If you are an athlete with a pretty good aerobic capacity and you feel like you don't need the rest, take advance of it. Grab a sip of water, do a few groiners or inchworms to fill 30-40 seconds and then lock in to the row and go. 1 minute isn't that long. Today we are training stamina, endurance, balance, coordination, accuracy and flexibility.

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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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Thursday August 29, 2019

CROSSFIT
WARMUP:
2 Sets
10m March
10m A-Step
10m High Knees
10m A-Step
Then,
300m Run
10 Sec Top & Bottom of the Push-Up Hold
10 Pause Push-Ups
10 Band Aparts
10 Banded No Money

STRENGTH: Bench Press Deload (531 Week 8)
Percentages are based off 93% of your 1RM
5 @ 40%
5 @ 50%
5 @ 60%

PARTNER WOD (T)
AMPRAP 22
300m Run Together
40 Push-Ups (Shared)
50m Single Arm Farmer Carry (each)
60 Sit-Ups (Shared)

**Use the Handles and/or DB**


INTENT:
We will deload the bench press with our focus on preparing to retest our 1RM next week. This means envision the heavy barbell as you hit your lighter numbers this week. Keep the good habits rolling so that they are natural when it's time to test. We had an engine wod yesterday and now an amPrap today. As a pair, you should be able to get about 3 rounds in. The only part that might confuse you is the carry. Ideally, we want the farmer handles to be used. Heavier dumbbells may be used as well. One partner will work as the other rests, then they will switch. The 50m is from the back of the gym to the street, switch hands and walk back. Today we are training strength, power, stamina, accuracy and balance.

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FITNESS
WARMUP:
2 Sets
10m March
10m A-Step
10m High Knees
10m A-Step
Then,
300m Run
10 Sec Top & Bottom of the Push-Up Hold
10 Pause Push-Ups
10 Band Aparts
10 Banded No Money


STRENGTH:
3x12 DB Bench Press

PARTNER WOD (T)
AMPRAP 20
300m Run Together
40 Push-Ups (Shared)
50m Single Arm Farmer Carry (each)
60 Sit-Ups (Shared)

**Use the Handles and/or DB**

———

Friday August 29, 2019

CROSSFIT

WARMUP:
3 Sets
1 Minute Bike or 200m Run
10 Single Arm High Pulls (each)
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Snatch Drops
10 PVC OHS
10 Beat or Ring Swings


STRENGTH: Deadlift Deload (531 Week 8)
Percentages are based off 93% of your 1RM
5 @ 40%
5 @ 50%
5 @ 60%


Empty Bar Snatch Warmup w/ Coach
1x5 Above the Knee High Pulls
1x5 Above the Knee Power Snatch (cycling)
1x5 Above the Knee Squat Snatch (cycling)

WOD (T) - 17 Minute Cap
"My Three Amandas"
9-7-5
Pull-Ups
Squat Snatches (95/65)

9-7-5
C2B Pull-Ups
Squat Snatches (115/75)

9-7-5
Muscle Ups
Squat Snatches (135/95)

If you complete the work, note your time and complete:
Max Reps at 155/105


INTENT:
The deadlift deload works perfectly as part of an extended warmup for the workout. Remember during the deload deadlifts, we want to focus of the positioning we have been. Set-Up and spine position are different from the snatch but the components of the deadlift benefit the snatch. This workout is a benchmark girl wod x3! If you do not have muscle ups, you can continue the last couplet with strict pull-ups. We want the style of gymnastics movement to get increasingly more challenging. The weight increases as we go and the prescribed snatch is with a squat. If you complete the three couplets in under 17 minutes, note your time and perform as many reps as possible at an even heavier weight. Today we are training strength, power, speed, stamina, balance, coordination, accuracy, agility and flexibility.

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FITNESS
WARMUP:
3 Sets
15/10 Calorie Row
10m KB Walking Deadlifts
10 Single Arm High Pulls
30 Sec Bar Hang
10 Single Arm Ring Rows (each)
10 RKB Swings
10 Goblet Squats w/ pause


PARTNER WOD
4 Rounds
30 Calorie Row
30 RKB Swings
30 Pull-Ups
30 DB Snatches

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Saturday August 30, 2019

WARMUP:

10 Minutes
Rowing Technique w/ Coach

3 Sets
10 Sciatic Nerve Floss (each)
10 Hip Down Push-Ups
20 Plank to Down Dog Alt Toe Touches
10 Heavy RKB Swings
30 Sec Plank (each way)
3 Turkish Get-Ups (each)

Then,
500m Row (70%)


WOD (C)
500m Row
30 Bar Facing Burpees

- rest 10 minutes -

500m Row
30 Bar Facing Burpees

———

Sunday August 31, 2019

WARMUP:
8 Minute Clock
"Cone Snatch Game"


2 Sets
1 Minute Ski
100m SA KB Overhead Carry (each)
10m Bear Crawl
20 Sec Handstand Hold

WOD (T)
AMPRAP 20
200m Ski
15 Double KB Push Press
10m Handstand Walk (or DB Bear Crawl)