Programming for August 5th through August 11, 2019

This upcoming Sunday is our Beach WOD. Please plan on coming earlier than 9am so we can start at 9 sharp @ Laurelton Beach.
We will be hanging around after the wod as well.


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Monday August 5, 2019

CROSSFIT
WARMUP:
Row Technique w/ coach

Then,
20 Groiners
10 Kossaks
10 Pause Air Squats

STRENGTH: Back Squat (531 Week 3)
Percentages are based off 90% of your 1RM
5 @ 75%
3 @ 85%
1-3 @ 95%


PARTNER WOD (T)
5K Row
(Switch as needed)


INTENT:
Please check out the rowing technique video on the blog, youtube, or instagram if you haven't already done so. We will spend some time warming up today with those drills. You coach will lead you through them, correct flaws and answer any questions you may have. We are looking to transfer these skills into the workout. For the back squats, we are in the heaviest week of the cycle so far. Make sure you are go off 90% when getting those working weights. Like we spoke about last week, take the warmup sets seriously and treat them the same way as you treat the 95%. Thousands and thousands of reps are needed to master a movement and gain strength. For the workout, you will switch as needed with your partner to row 5k for time. Your coaches will give you options how to approach this. Today we are training strength, power, speed, stamina, endurance, coordination and balance.

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FITNESS
WAMRUP:
Row Technique w/ coach

Then,
20 Groiners
10 Kossaks
10 Pause Air Squats

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

WOD
3 Sets
1000m Row
1 Minute Plank
- rest 2 minutes -

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Tuesday August 6, 2019

CROSSFIT
WARMUP:
2 Sets
30 Sec Ski
10 Beat Swings
10 Bottom Half Burpees
10 Hollow Rocks
10 Arch Rocks
10 Single Arm Strict Press (each)


STRENGTH: Strict Press (531 Week 3)
Percentages are based off 90% of your 1RM
5 @ 75%
3 @ 85%
1-3 @ 95%


WOD (T) -
Every 4 Minutes for 5 Rounds
10/7 Calorie Ski
10 Toes to Bar
10 Burpees


INTENT:
Just like the squats yesterday, the strict press today is in week 3. Remember to lock out the legs, engage the core and exhale as hard as you can through your mouth when driving the barbell overhead. The workout is interval style that will tax the entire body. The ski calories should take 50 seconds or less. If you are not at 10/7 calories in 50 seconds, move right on to the toes to bar. We want to string these reps together. The sets may not be unbroken, but we want to be consistent in our movement. If you need to modify to knee raises, that's okay long as we are keeping the kip alive. After the toes to bar you have 10 burpees. Move as fast as you can with control on these. You are looking to earn as much rest as possible before the next round. Today we are training strength, power, speed, stamina, agility, accuracy, balance and flexibility.

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FITNESS
WARMUP:
2 Sets
30 Sec Ski
10 Beat Swings
10 Bottom Half Burpees
10 Hollow Rocks
10 Arch Rocks
10 Single Arm Strict Press (each)

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

WOD (T)
Every 4 Minutes for 5 Rounds
10/7 Calorie Ski
10 Toes to Bar
10 Burpees

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Wednesday August 7, 2019

5:15AM Start

CROSSFIT
5:15AM Start
WARMUP:
3 Rounds
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
Jog Back
Then, 400m Run

2 Sets
10 Groiners w/ Pause
10 Kossaks
10 Step Ups + 5 Jumps
10 Pause Wall Balls

WOD (C) - 35 Minute Cap
"Kelly"
5 Rounds
400m Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)


**Leaderboard Opportunity**
While it is difficult to have someone judge this entire workout in class, it is the coach's
call if someone makes the leaderboard. So make sure you get to class if you want a chance to be on the board.


INTENT:
It's benchmark day at the box! You guys and girls have prepared for this one. We have hit plenty of workouts with this amount of running and wall balls. You have seen box jumps in bigger sets a few times in the last 2 months. There was an engine workout about 3 weeks ago that gave you the volume of this workout and then some. Know your pace! I can't stress that enough. Focus on your pace and your capability. It can be easier to get wrapped up in what the person next to you is doing. Stay true to your own pace and know when you can push the pace. The goal for the wall balls in big sets. Unbroken is very possible for many of you. You can recover on the box jumps a bit. The majority of members will jump up and step down. The "rebound" is not a skill everyone is capable of and it's not ideal for everyone. Choose a weight for the wall balls that will allow for 1-2 sets for at least the first 3 rounds. If fatigue causes you to go 3 sets later on, so be it. Today, we are training strength, stamina, endurance, balance, coordination, accuracy 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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Thursday August 8, 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
20 Sec Handstand Hold

STRENGTH: Bench Press (531 Week 5)
Percentages are based off 93% of your 1RM
5 @ 65%
5 @ 75%
5-10 @ 85%


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

WOD (T)
AMRAP 12
Acsending Ladder by 3's
3-6-9-12-15-etc...
Strict HSPU
Power Cleans (65%)

Modification for S-SHPU:
A: Keep the same number of reps each round
B: Heavy Z-Press
C: Pike HSPU

INTENT:
We are entering the second cycle of Wendler 531 for the bench today. Week 5 has the same percentages as week 1 did. The only difference is that you are getting those percentages from a heavier weight. We are bumping it up from 90 to 93%. This will force you to lift heavier each set and in turn make you stronger through the lifts. The workout is an ascending ladder of strict hspu and power cleans. If the volume for hspu will cause you to rest a lot during the workout, you can modify the volume and stick with the same number of reps for each round. For example, if 3 is your sweet spot, do 3 hspu every round and keep increasing the volume on power cleans. If you can maintain 6 each time without resting an extended period of time, stay with 6 each round. The power cleans will most likely be done as singles. We want to remain consistent while hitting these lifts. This is about the same percentage as the squat cleans used last week. Today we are training strength, power, speed, stamina, balance, coordination, flexibility and accuracy.

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FITNESS
WARMUP:
4 Sets
30 Sec Ski
30 Sec Bike
30 Sec Row

10 Band Aparts
10 Banded No Money
10 Bottom Half Burpees
10 Sec Top & Bottom of the Push-Ups Hols

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

WOD
AMRAP 12
Ski, Bike or Row for Calories (stay with the same machine the entire wod)

Every 3 Minutes starting on 0:00, perform:
5 Burpees
10 SA Push Press (each)
15 Sit-Ups

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Friday August 9, 2019

CROSSFIT

WARMUP:
2 Sets
1 Minute Bike
10 Inchworm Push-Ups
10 Sciatic Nerve Floss
10 Hang DB Snatches (each)
10 Single Leg RDL (no weight)
10 Empty Bar Good Mornings


STRENGTH: Deadlift (531 Week 5)
Percentages are based off 93% of your 1RM
5 @ 65%
5 @ 75%
5-10 @ 85%


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


PARTNER WOD (T) -
60 Power Snatches (60%)
6K Bike
60 Pull-Ups (C2B if you have)

INTENT:
Just like the bench press, deadlifts are heavier as we enter week 5 (cycle 2) of Wendler 531. Again, make sure to you focus on your position, keep your spine neutral, keep your vision down and about 4-6 ft in front of you and lift with your legs (not your back.) We will spend time before the wod warming up the empty barbell snatch and focusing on speed and bar path (keep it close!) The partner wod can be split between the two as needed. The power snatches will most likely be done in sets of 1-3 at a time before switching. I suggest switching on the bike every 30-45 sec or by a certain number of calories that will be fair to both partners. Lastly, the pull-ups can be broken up as needed. Choose a challenging style for you. It's okay if you do regular pull-ups and your partner does c2b. String reps together! Today we are training strength, power, speed, stamina, coordination, balance, accuracy and flexibility.

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FITNESS
WARMUP:
2 Sets
1 Minute Bike
5 Inchworm Push-Ups
10 Sciatic Nerve Floss
10 Hang DB Snatches (each)
10 Single Leg RDL (no weight)
10 Empty Bar Good Mornings

STRENGTH:
3x10 Romanian Deadlifts

PARTNER WOD
100 DB Snatches
100 Calorie Bike
100 Pull-Ups

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Saturday August 10, 2019

WARMUP:
2 Rounds
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
Jog Back
Then,
400m Run
10 Box Step Ups
10 Box Jumps (work upto height for the wod)
10 Single Arm High Pulls (each)
10 Single Arm Thrusters (each)


WOD
"31 Heroes"
PARTNER AMRAP 31
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

Partner Runs 400m with 45/25 Plate
Pick up where your partner left off.


At about 2am on August 6, 2011, two U.S. Army CH-47D Chinooks helicopters, call signs Extortion 17 (“one-seven”) and Extortion 16, lifted into the darkness and accelerated toward a destination less than 20 miles west in Afghanistan.

Extortion 17 and its 38 occupants would not return. A Taliban fighter shot the helicopter out of the sky with a rocket-propelled grenade and all aboard were killed—the single greatest loss of American life in the Afghan war. Those killed ranked among the world’s most highly trained and experienced commandos, including 15 men from Gold Squadron of the Naval Special Warfare Development Group, popularly called SEAL Team 6. Just three months earlier, members of a counterpart SEAL Team 6 squadron successfully raided a compound in Abbottabad, Pakistan, and killed Osama bin Laden.

In light of that raid’s success, the shootdown of Extortion 17 incited a flurry of conspiracy theories: The Taliban were tipped off; it was a trap; it was retribution for the killing. No evidence has emerged to support any of these claims. Instead, two rigorous U. S. military investigations followed every moment of the mission to determine what went wrong on Extortion 17’s final flight. This is the single largest loss of American life in US Navy Seal history.

Read more here.

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Sunday August 11, 2019

BEACH WOD (gym closed today)

Location: Laurelton Blvd Beach

Time: 8:30am arrival (9am Start)

BEACH WOD (T)

PARTNER AMRAP 15
Partner 1: 300m Soft Sand Run
Partner 2: AMRAP
10 KB Swings
10 Burpees

- rest 10 minutes -

PARTNER AMRAP 15
"I Go You Go Rounds"
10 KB Snatches (5 each)
200m Hard Sand Run