Programming for September 2nd through September 8, 2019

Athlete: Jason Timchula

Athlete: Jason Timchula

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


The Fall/Winter Weightlifting Program with Coach Steve Swistak begins this month!!!
The program runs for 16 weeks with (6) two-hour sessions.
September 22
October 13
November 3
November 24
December 15
January 5

If you are interested, please see a staff member or email info@crossfitislandpark.com ASAP.


THE CROSSFIT OPEN iS A MONTH AWAY
The new format for the CrossFit season has the Open in the Fall going forward. This allows for it to be the first event of the season. All the new sanctioned events will be scheduled after it.
Our In-House sign up sheet is at the front desk now. You have until September 27th to sign up.
The first workout will be announced October 10th.
We have gotten questions if it will be on Saturdays or if we will have Friday Night Lights. Let us know if you prefer one over the other.
Please direct all questions to Coach Rob (Rob@crossfitislandpark.com)

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Monday September 2, 2019

LABOR DAY
8AM & 9AM CLASSES ONLY

Warmup:
15m Sideways Kickouts
15m Straight Leg Bounds
15m Pose Rhythm
Jog Back
15m Alt Straight Leg Swings
15m March
15m A-Step
400m Run

10 Bottom Half Burpees
10 Light Double DB Hang Snatch
10 Beat Swings + 5 Knee Raises
10 Single Arm High Pulls (each)

Learn & Practice Renegade Row

PARTNER WOD (T)
600m Run Together
60 Single Arm Devils Press
600m Run Together
60 Toes To Bar
600m Run Together
60 Strict Pull-Ups
600m Run Together
60 Renegade Row


INTENT:
We are starting off this week on a short schedule. We want to be smart if we are coming in after indulging ourselves this holiday weekend. The run is together each time and the movements inside may not be started until both teammates are back. Communicate with your partner with the rep count and hit sets that are comfortable for both of you so that you move well as a team. The single arm devils press is a much faster movement than the regular devils press. Doing 6-10 reps at a time may be the best bet. For the toes to bar and strict pull-ups, you know your limits. Keep a running count and continue to chip away at your reps as a team. The chin must be over the bar every single time for the strict pull-ups. If you need to switch to a band, that is okay. We want to be consistently hitting sets of 3-6 reps on little rest. The last shared movement is the renegade row. Some of you may not know this movement. It is not used often and can be very demanding. You will use two dumbbells. It is a push-up on the dumbbells followed by a push-up position row on each side. That is one rep. Therefore, you may need to keep your sets to 5 or 6 at a time. Use an appropriate weight that will allow your hit that number each time without compromising form. Today we are training strength, power, speed, balance, coordination, accuracy, agility, endurance, stamina and flexibility.

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Tuesday September 3, 2019

CROSSFIT
WARMUP:
2 Minute Bike (60/50 RPM)
20 Groiners
20 Sec Squat Hold
20 Heidens (Skaters)
20 Sec Table Top Hold
10 Air Squats
10 Lunges (in place)


STRENGTH: Back Squat (531 Week 7)
Percentages are based off 93% of your 1RM
5 @ 75%
3 @ 85%
1-3 @ 95%


WOD (T) -
2 Rounds
20/15 Calorie Bike
20 Front Squats (45%)
20 Jumping Lunges

- rest 5 minutes between rounds -


INTENT:
We are coming off a holiday weekend where many of us have been out of our normal dietary and sleeping habits. Please keep this in mind for the next few days coming in the gym. The back squats today are at the heaviest of this 8 week cycle. If you are not feeling 100%, be smart and ask your coach for advice how to possible modify. The workout is very demanding on the legs. It is intended to be a short round. Each round should be less time than your rest (5 min). Go hard on the bike but not quite 100%. Then the front squats should be unbroken. They may be a challenging 20 reps but we want to go unbroken. Then once you drop the bar from the 20 reps, go right into the 20 jumping lunges and fight like hell to get them done unbroken. You get a 5 minute rest (WALK AROUND) before going for round 2. Today we are training strength, power, speed, coordination, agility, balance, stamina and flexibility.


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FITNESS
WARMUP:
2 Minute Bike (60/50 RPM)
20 Groiners
20 Sec Squat Hold20 Heidens
20 Air Squats20 Lunges


STRENGTH: Back Squats
3x10 @85% of your 10RM


WOD (T)
2 Rounds
20/15 Calorie Bike
20 Double DB Squats
20 Jumping Lunges

- rest 5 minutes between rounds -

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Wednesday September 4, 2019

CROSSFIT
WARMUP:
2 Sets
30 Sec Ski
200m Run
15 Sec Top & Bottom of the Dip Hold
10 Beat or Ring Swings
10 Alt Top Down Press (5 each)
20 Sec Handstand Hold


STRENGTH: Strict Press (531 Week 7)
Percentages are based off 93% of your 1RM
5 @ 75%
3 @ 85%
1-3 @ 95%


WOD (T)
0:00-10:00
30 Ring Muscle Ups for time

or

3 Sets:
5-10 Strict Chin-Ups
5-10 Strict Dips
5 Low Ring Tic Tocs or MU Transitions

10:00-20:00
AMRAP 10
200m Run
50% of MAX Set Strict HSPU


INTENT:
The strict press, like the squats, are in the heaviest week before we re-test. As we have been doing every single week, treat the warm up sets as you treat the heaviest reps. Create good habits early on and keep them. The workout is a 2 part workout. If you have ring muscle ups, it is a leaderboard opportunity or a 10 minute amrap to see how many you can get in. The other way we can treat this 10 minute clock is practicing the pieces of the ring muscle up. The strict work plus the transitions are key components that are the bedrock of the skill lots of us desire to get. Getting one rep is cool but owning the movement and "having" it is another story. At the 10 min mark, we go right into an amrap of running and strict hspu. The number of reps each round for hspu is a percentage of what you did for a max set 2 weeks ago. Today we are training strength, power, balance, coordination, accuracy, stamina and flexibility.

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FITNESS
WARMUP:
2 Sets
30 Sec Ski
200m Run
15 Sec Top & Bottom of the Dip Hold
10 SA High Pulls (each)
10 Alt Top Down Press (5 each)
Wall Walk to 20 Sec Hold

WOD 1
Every 5 Minutes for 4 Rounds
100m Ski
200m Run
3 Wall Walks
4 Strict Dips
5 Strict Chin-Ups


WOD 2
75 Ring Rows

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Thursday September 5, 2019

CROSSFIT

WARMUP:
10 Inchworms
10 Sciatic Nerve Floss (each)
10m Broad Jump
10m Crab Walk
10m Duck Walk
10 PVC Staggered Stance Good Mornings (each)
10 Single Legs RDL (each)
1 Minute Plank


STRENGTH: Farmer Carry (20 Minute Clock)
2 Sets
100m Single Arm Farmer Carry (each)
25 Zombie Sit-Ups after each arm (100 total)

*Use the handles*


Empty Bar Snatch Warmup w/ Coach
1x5 Mid Shin Jumps
1x5 Mid Shin High Pulls
1x5 Mid Shin Power Cleans
1x5 Mid Shin Squat Cleans

EMOM 8
1 Deadlift + 2 Power Cleans

- rest 2 minute -

EMOM 8
1 Deadlift + 2 Squat Cleans


INTENT:
After a few days of challenging workouts, we slow is down a bit. Although the pace is slowed down, the intensity is directed to strength. We deloaded the deadlift last week and we will carry using the handles this week for strength. The 1RM deadlift will be next week. After the carries (paired with sit-ups) we have a two part lifting session. The first emom is with power cleans and the second emom we can stay the same weight or go heavier for squat cleans. We are looking to be fast and crisp with these reps. Today we are training strength, power, speed, stamina, balance, coordination and flexibility.

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FITNESS
WARMUP:
10 Inchworms
10 Sciatic Nerve Floss (each)
10m Broad Jump
10m Crab Walk
10m Duck Walk
10 PVC Staggered Stance Good Mornings (each)
10 Single Legs RDL (each)
1 Minute Plank


STRENGTH: Farmer Carry (20 Minute Clock)
2 Sets
100m Single Arm Farmer Carry (each)
25 Zombie Sit-Ups after each arm (100 total)

*Use the handles*


WOD
2 Rounds
35/25 Calorie Row
25 Double KB Deadlifts
15 Ball Slams


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Friday September 6, 2019

CROSSFIT

WARMUP:
2 Sets
1 Minute Bike or Ski or 200m Run
10 Band Aparts
10 Banded No Money
5 Pause Push-Ups

1 Set
30 Sec Kneeling But to Heel Hold
30 Pogo Hops
30 Sec Supinated Hang
30 Sec Pronated Hang


STRENGTH: BENCH PRESS RE-TEST
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
2 @ 80%
HIT SINGLES BUILDING TO A 1RM


WOD (T) -
AMRAP 12
2 Ascents (Rope Climb, Legless Rope Climb or Pegboard)
60 Double Unders
12 Hang DB Split Snatches (6 each)

**Alternate if possible**


INTENT:
Here we go!!! I hope you all eat a good meal Thursday night before coming in the bench today. We are re-testing our 1RM bench press. Listed above are some pretty solid way to work up in weight so find a new 1RM. It does not have to followed to a T but it will be helpful to most. On to the workout. Last weekend we had two workouts that we eight the exact wod programmed in this past CrossFit Games or a similar take on one of the workouts. Today, we have a workout that is a take off of one the individual athletes did. We made it an amrap so that we keep it in a specific time frame. We start with 2 ascents. That could be the rope or peg board depending which you are proficient in this should be done in no more than a minute. Then we are on to 60 double unders. We want to move well through the set so if you need to cut the number of reps down to stay closer to the minute mark on this movement, do that. Then the round finishes with a movement we worked on last week, the db split snatch. It's not many in the set and they should be done fairly quickly. We are looking for a minimum of 3 rounds from everyone. If you move fast and unbroken through each of these movements, you will be able to get 4+ rounds in. Today we are training strength, power, speed, stamina, balance, agility, coordination, accuracy and flexibility.

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FITNESS
WARMUP:
2 Sets
1 Minute Bike or Ski or 200m Run
10 Band Aparts
10 Banded No Money
5 Pause Push-Ups

1 Set
30 Sec Kneeling But to Heel Hold
30 Pogo Hops
30 Sec Supinated Hang
30 Sec Pronated Hang


STRENGTH: DUMBBELL BENCH PRESS
16 Minutes to Build to a Heavy 5RM


WOD (T) -
AMRAP 12
2 Ascents (Rope Climb, Legless Rope Climb or Pegboard)
60 Double Unders
12 Hang DB Split Snatches (6 each)

**Alternate if possible**


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Saturday September 7, 2019

WARMUP:
3 sets
15m Sideways Kickouts
15m Straight Leg Bounds
15m Pose Rythym
Jog Back

Then,
400m Run
10 Inchworms
10 Sciatic Nerve Floss (each)
10 Hollow Rocks
10 Beat Swings
10 Bottom Half Burpees
10 RKB Swings


WOD
4 Rounds
400m Run
10 Toes to Bar
20 RKB Swings (70/543)
10 Burpees

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Sunday September 8, 2019

WARMUP:
2 Sets
1 Minute Ski
1 Minute Bike
1 Minute Row
15 Sec Top & Bottom of the Push-Up Hold
10 Push-Ups
8 Step Ups + 2 Box Jumps
10 KB Sumo Deadlift High Pulls


PARTNER WOD (T)
2k Ski
100 Box Jumps (24/20)
4k Bike
100 Push- Ups
2k Row
100 KB Sumo Deadlift High Pulls