Programming for September 23rd through September 29, 2019

5:30am Ladies, Left to Right: Chrissie Hult, Erin Canepa & Corinne Mahoney

5:30am Ladies, Left to Right:
Chrissie Hult, Erin Canepa & Corinne Mahoney



OUR BARBELLS FOR BOOBS EVENT IS OCTOBER 4th
We will be having the event Friday Night Lights partner style.
The event will begin at 6pm.
In pairs you will work up to a heavy clean & jerk. Then you will perform double partner “Grace.”
Please sign up for a heat at the front desk.
Click here to see our team page and donate.

Shirts were ordered earlier than expected due to timing with the printer. If you pre-ordered, you will get you shirt. If you did not sign up for pre-order, there are limited number of extras ordered. Please see Coach Rob.


THE CROSSFIT OPEN BEGINS OCTOBER 10th
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 23, 2019

CROSSFIT
WARMUP:
2 Sets (in the driveway)
10m Alt Straight Leg Swings
10m March
10m A-Step
Jog Back
10m Sideways Kickouts
10m Straight Leg Bounds
10m Pose Rhythym Run

Then,
200m Run
20 Groiners
10 Kossaks
10 Air Squats
10 Single Arm High Pulls (each)

STRENGTH: Back Squat (off new 1RM)
Every 3 Minutes For 5 Sets, Perform:
5 Reps @ 80%

WOD (T) -
6 Rounds
12 Wall Balls
6 Strict Pull-Ups
200m Run


INTENT:
We have now maxed out our four lifts for Wendler 531 and there were many PRs. If you did hit some PR lifts, make sure to put them up on the side board. We are hitting some consistent reps with our back squats today with a controlled time frame. These reps should look and feel good through every single set. For those of you in the weightlifting program, if you back squatted Sunday, please do step ups today. Your joints will thank you. The workout is not intended to hurt by any means. 12 wall balls should be 100% unbroken, no question. The strict pull-ups will slow most people down a little. If you can do them without assistance but need to break them up, that is okay. We just want the rest to be minimal. Otherwise, grab a band that will still challenge you to hit the 6 reps. The 200m run will be fast for some and more of a recovery for others depending on your aerobic capacity. Today we are training strength, power, speed, balance, coordination, accuracy and endurance.

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FITNESS
WARMUP:
2 Sets (in the driveway)
10m Alt Straight Leg Swings
10m March
10m A-Step
Jog Back
10m Sideways Kickouts
10m Straight Leg Bounds
10m Pose Rhythym Run

Then,
200m Run
20 Groiners
10 Kossaks
10 Air Squats
10 Single Arm High Pulls (each)


STRENGTH: Back Squats
4x5 @moderately heavy weight
superset with:
5 Bulgarian Split Squats (each)

WOD
6 Rounds
12 Wall Balls
6 Strict Pull-Ups
200m Run

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Tuesday September 24, 2019

5:20am Start

CROSSFIT
WARMUP:
2 Minute Row
10 Single Arm Hang DB Snatch (each)
20 Alt Top Down Press
30 Handstand Hold
40 Sec Kneeling Butt to Heel Hold
50 Pogo Hops


STRENGTH: Push Press
Every 3 Minutes for 4 Sets, Perform:
5 Reps @90% of 1RM Strict Press


WOD (T) - 20 Minute Cap
50 Calorie Row
100 Double Unders
50 Strict HSPU
100 Double Unders
50 DB Hang Split Snatches
100 Double Unders


INTENT:
Our overhead strength for the next two weeks will be push pressing weights based off our 1RM strict press. From there, we will direct some focus to overhead stability. The joints are as important as the muscle. The workout is loaded with skill and aerobic activity. The row and double unders will get the heart rate up for sure. We had sets of 100 double unders in last week and it's not an uncommon number to see in open workouts. We have the strict hspu in the middle of the wod. This is done intentionally because if and when this movement comes up in the Open, it will most likely be when we have already been fatigued. The last movement we have in the wod is the hang split snatch. You have done this in class a few times now. It you are able to alternate every single rep, do it. Remember, it's the opposite arm and leg. Today, we are training strength, power, speed, endurance, stamina, flexibility, balance, accuracy, agility and coordination.

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FITNESS
WARMUP:
2 Minute Heels Down Row
10 Single Arm Hang DB Snatch (each)
10 Alt Top Down Press
20 Handstand Hold
20 Sec Kneeling Butt to Heel Hold
40 Pogo Hops

STRENGTH:
3x10 Double KB Push Press
(increasing weight)


WOD (T)
50 Calorie Row
50 Double Unders
50 Hang DB Clean + Press
50 Double Unders
50 Hang DB Snatch
50 Double Unders

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Wednesday September 25, 2019

CROSSFIT
WARMUP:
2 Minute Bike or 400m Run
6 Turkish Get-Ups (each side)

15 Minute Clock
50m Double Arm Farmer Carry (share handles)
[rest as needed - Goal is to get 4-5 carries in]


Empty Bar Clean & Jerk Warmup w/ Coach
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Clean + Jerk
1x5 Mid Shin Jumps
1x5 Mid Shin High Pulls
1x5 Mid Shin Squat Clean + Jerk


WOD (T)
EMOM 8
2 Power Clean + Jerks

- rest 2 minutes -

EMOM 10
1 Squat Clean + Jerk

**No higher than 80%**

INTENT:
We are slowing the pace down a bit today and focusing on strength. Our warmup will get the body heated up and the brain and muscles talking to each other. From there, we have 15 minutes to hit some heavier double arm carries. We are definitely not looking to find a 50m max effort. That is out of the question today. From there, our focus is on the clean and jerk. With Barbells for Boobs a little over a week away, we will refresh the empty bar drills to get the muscle memory going and then hit some lifts during two different emoms. This should be a fun lifting session. Today we are training strength, power, speed, stamina, coordination, balance and flexibility.

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FITNESS
2 Sets
100m SA Farmer Carry (each)
100m SA Waiter Carry (each)
100m SA Overhead Carry (each)
10 KB Windmill (each)
5 Turkish Sit-Ups (each)
5 Turkish Get-Ups (each)
2 Minute Bike

Every 4 Minutes for 6 Rounds
15 Sec Bike Sprint
40m Sled Sprint
2 Sandbag Cleans

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Thursday September 26, 2019

5am Start

CROSSFIT
WARMUP:
2 Sets
15m Alt Straight Leg Swings
15m March
15m A-Step
Jog Back
15m Sideways Kickouts
15m Straight Leg Bounds
15m Pose Rhythym Run

Then,
800m Run
3 Minute Bike
10 Kossaks
10 Bottom Half Burpees

90 Sec Front Plank
- rest 1 minute -
90 Sec Right Side Plank
- rest 1 minute -
90 Sec Left Side Plank


ENGINE WOD (T)
0:00-8:00
800m Run
Max Burpee Box Jump Overs

8:00-10:00
REST

10:00-18:00
50/40 Calorie Bike
Max Burpees to a Target

18:00-20:00
REST

20:00-28:00
800m Run
Max Bar Facing Burpees


INTENT:
From a strength day yesterday to an aerobic day today. We will spend some time really warming up the body and preparing to run and well as use the new bikes in a workout (for those who have dodged the echo bike for the last year). Prior to the wod, we will hit some planks and the goal is to go unbroken on all three of them. If you are unable to, you should make it part of your week to work on gaining the strength and stamina in the plank. Doing so will reduce you risk of injury when lifting weights. For the engine wod, we have running, biking and burpees. Three different styles of burpees are in there and the bike is not for that long (considering it is an engine wod). We want everyone to get a feel for the new bikes if they haven't tried them yet. It's a little different feel. The goal for the burpees is to do the movement continuous, consistently and avoid stopping. Today we are training strength, endurance, stamina, power, agility, coordination, balance, flexibility 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 September 27, 2019

5:20am Start

CROSSFIT
5:20am Start

WARMUP:
10 Sciatic Nerve Floss (each)
1 Minute Ski
10 Ring or Beat Swings
15 Sec Top & Bottom of Dip
15 SA High Pulls (each)
10 Single Leg RDL (no weight)
10 Single Arm Sumo Deadlifts (each)
10 Empty Bar Good Mornings

STRENGTH: Romanian Deadlifts
3x8 @35% of 1RM DL

Superset with 20 Zombie Sit-Ups


WOD (T) -
Every 5 Minutes for 4 Rounds
15 Calorie Ski
10 Deadlifts (55%)
Max Unbroken Muscle Ups


**Modify MU to one of the following:
- Pull-Ups (C2B)
- Dips
- Ring Rows


INTENT:
Coming off plenty of burpees yesterday, you may be feeling the core and/or triceps a bit. We have some hamstring focus in the strength with romanian deadlifts. This is a great movement to slow the body down and stay under tension for the entire set. We will superset each of the RDL sets with zombie sit-ups. You will be going into the workout already feeling your legs and core. The workout is interval style starting with 15/10 calories on the ski. You should be getting off the skierg in under a minute. From there, stay composed and go for an unbroken set of deadlifts at 55%. The toughest part comes next. Max unbroken muscle ups finished the round before resting. See the options for modifications. The goal for this is to hang on and grind out those tough reps when tired. Today we are training strength, power, speed, stamina, balance, coordination, flexibility and accuracy.

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FITNESS
WARMUP:
1 Minute Ski
10m March
10m A-Step
10m Alt Straight Leg Swings
10m A-Step
200m Run

10 Sciaitic Nerve Floss (each)
20 Alt Toe Touches
10 Single Arm KB Swings (each)

SUPERSET STRENGTH:
4x10 Double DB Romanian DL
4x20-40-60m Shuttle Sprint

WOD (T) -
Every 4 Minutes for 4 Rounds
10 Calorie Ski
10 RKB Swings
10 Goblet Lunges
Max UNBROKEN Ring Rows

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Saturday September 28, 2019

WARMUP:
2 Rounds
2 Minutes Heels Down Row
10 Box Step Ups
10 Beat Swings (TTB Focus)
10 Hollow Rocks
10 Lemon Squeezes
10 SA Hang DB Snatches (5 each)


WOD
AMRAP 18
50 Calorie Row
50 DB Hang Clean & Press (Alt every 5 reps)
50 Toes To Bar
50 Single DB Step Ups


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Sunday September 29, 2019

WARMUP:
300m Run
30 Sec Bar Hang
15 SA High Pulls (each)
10 Sec Top & Bottom of the Push-Up
10 Push-Ups
10 Groiners
10 Samson Lunges
10 Air Squats


WOD - 25 Minute Cap
Accumulate 6 Minutes in a Bar Hang
Every Drop, Perform:
2 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats