Programming for September 9th through September 15, 2019

August Athlete of the Month - Kristina Kullak Photo: @supercleary

August Athlete of the Month - Kristina Kullak
Photo: @supercleary


Congratulations to Kristina Kullak, our August Athlete of the Month!
Her Q&A will be posted soon…


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)

We have a couple teams representing the gym at Flex on the Beach this upcoming Saturday Sept 14th.
Come out to support them and enjoy the day on the beach. Look for our CrossFit Island Park tent in the sand.


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Monday September 9, 2019

CROSSFIT
WARMUP:
2 Sets
2 Minutes Heels Down Row
20 Sec Handstand Hold
10 Alt Top Down Strict Press
10 PVC Pass Throughs
10 PVC Around the World
10 PVC Power Snatch Drops

STRENGTH: Strict Press Deload (531 Week 8)
5 @ 40%
5 @ 50%
5 @ 60%


Empty Bar Snatch Warmup w/ Coach
Top Down Barbell Cycling

PARTNER WOD (T) -
50/40 Calorie Row
50 Strict HSPU
50/40 Calorie Row
50 Hang Power Snatches (115/75)
50/40 Calorie Row
50 Thrusters


INTENT:
Deload week for our strict press and back squats. This is great timing since this past weekend was the first Sunday of football season and Saturday was the Michelle O'Neill volleyball tournament. We kick off the week in the gym with a partner workout. None of this workout should be a killer. Split the reps as needed, communicate with your partner and feel good as you move through the workout. The weight for the snatches and thrusters should be something you can hit about 10 unbroken consistently. Today we are training strength, power, speed, stamina, coordination, balance, flexibility, and accuracy.

———

FITNESS
WARMUP:
2 Minutes Heels Down Row
20 Sec Handstand Hold
20 Sec Supinated Hang
10 Single Arm Strict Press (each)
100m Single Arm Overhead Carry (each)


STRENGTH:
3x10 Double KB Strict Press
(use a moderate weight for all 3 sets)


PARTNER WOD
50/40 Calorie Row
50 DB Snatches
50/40 Calorie Row
50 Double DB Thrusters
50/40 Calorie Row
50 DB Snatches

———

Tuesday September 10, 2019

CROSSFIT
WARMUP:
2 Sets
1 Minute Ski
10 Groiners
10 Quadraped Groiners
20 Sec Squat Hold
10 Air Squats
40 Sec Kneeling Butt to Heel Hold
40 Pogo Hops


STRENGTH: Back Squat Deload (531 Week 8)
5 @ 40%
5 @ 50%
5 @ 60%


WOD (T) -
3 Rounds
10/7 Calorie Ski
12 Front Squats (50%)
80 Double Unders

- rest 2 minutes after each round -


INTENT:
The back squat deload will feel like a tease because they are just the warm up percentages. Use this time to just stay consistent with you sets and approach throughout the lifting session. We will test our strict press next Monday and the back squat test will be Tuesday next week. The main focus of today is the workout. The bike/front squat/lunge workout last week buried a number of people. Today's front squat workout will not be as bad but we are going a little heavier. This one will have a delayed start for many. We will go in waves of 6 to accommodate for the ski ergs. Every 1-2 minutes a new wave will begin. Hopefully, that will create enough space to go smoothly the rest of the way. The front squats should be unbroken each round and the double unders should be done within 2 minutes for sure. Today we are training strength, power, speed, flexibility, balance, accuracy, stamina and coordination.

———

FITNESS
WARMUP:
1 Minute Ski
10 Groiners
10 Quadraped Groiners
20 Sec Squat Hold
10 Air Squats
10 Lunges
40 Sec Kneeling Butt to Heel Hold
40 Pogo Hops


STRENGTH: Back Squats
3x10 @70% of your 10RM
(1 sec pause in the bottom of each rep)

WOD (T)
3 Rounds
AMRAP 3
12/8 Calorie Ski
20 Waiter Lunges
Max Double Unders
- rest 3 minutes between rounds -

———

Wednesday September 11, 2019

5:15am Start Today

CROSSFIT
WARMUP:
2 Sets
15m Sideways Kickouts
15m Straight Leg Bounds
15m Pose Rythym
Jog Back
15m Alt Straight Leg Swings
15m March
15m A-Step
Jog Back
Then,
400m Run
15 SA High Pulls (each)
10 Beat Swings
10 RKB Swings + 5 American Swings


Empty Bar C&J Barbell Cycling w/ coach

HERO WOD (T)
"Stackpole"
5 Rounds
9 Clean & Jerks (115/75)
11 C2B Pull-Ups

Then,
2001m Run
103 American KB Swings (53/35)



"The greatest high you can ever get in life is by helping somebody and making a difference in life.." - Timmy Stackpole

In honor of FDNY Capt. Timothy Stackpole from Brooklyn, N.Y.
On June 5‚ 1998‚ Timothy Stackpole was severely injured in a fifth alarm fire in Brooklyn. Two of his fellow firefighters were killed and more injured in a collapse. Timmy spent over two months in the Burn Center with fourth and fifth degree burns over 40% of his body. He endured many surgeries and months of painful rehabilitation. He had two goals: to recover and spend as much time as he could with his family‚ and to return full-duty to a job he loved. Against popular opinion‚ he succeeded. On March 10‚ 2001‚ Timmy returned to his lieutenant’s job _ full-duty. He was promoted to Captain on September 6‚ 2001‚ and was in FDNY headquarters‚ off-duty‚ the morning of September 11. Of course‚ he responded. Timmy had a huge heart‚ and shared his faith and compassion and love with everyone he met. His remarkable story has inspired many and his love for the job has touched many firefighters across the country. He was a loving husband and friend‚ an adored father‚ and a loving‚ devoted son and brother. He was a hero not only because of how he died but‚ more importantly‚ because of how he lived.

Written by: Tara Stackpole (Wife)
http://www.stackpolefoundation.org

INTENT:
Today marks the 18th anniversary of 9/11. We all remember where we were, what we were doing and every detail about that day. We all know people who were directly affected by the events of that day. As we honor FDNY Captain Timothy Stackpole, we honor and remember all the victims of that day. Be smart. Perform every rep with integrity and grind through the tough parts with gratitude that you have the opportunity to train today. Today we are training strength, power, stamina, endurance, coordination, accuracy and balance.

———

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

2 Sets
10 Single Arm High Pulls (each)
10 Single Arm Push Press (each)
10 Beat Swings

9/11 WOD
3 Rounds
9 DB Hang Clean & Jerks (each arm)
11 Pull-Ups
2001m Bike (or 1000m Run)

3 Rounds = 3 locations
9 = September
11 = Date
2001m = Year

———

Thursday September 12, 2019

5:15am Start Today

CROSSFIT
WARMUP:
10 Inchworm Push-Ups
10 Sciatic Nerve Floss (each)
10 Groiners
20 Lateral Band Step Overs
20 Toe Touches
1 Minute Ski
1 Minute Bike


ENGINE WOD (T)
5 Rounds
2 Minutes Max Calorie Bike
- rest 2 minutes -
2 Minutes Max Calorie Ski
- rest 2 minutes -



INTENT:
After yesterday's hero wod as well as the first two days of the week, we are taking weights out of your hands for the day. The focus for the day is to build your engines. The warmup will be brief. You will loosen up your body a bit and feel out both the bike and ski for a minute. Then the workout will begin. You will be going 2 minutes on, 2 minutes off for 40 straight minutes. We are looking for consistency through the entire 5 rounds. We are using calories to track because it is an easier measurement to deal with for this length of time. Try to keep an RPM on the bike to remain true to you pace but also know that the 2 minute rest may or may not be enough to recover and repeat. We have used the bikes enough to be smart about pacing. Ask your coach should you have questions. For the ski erg, pacing is key for this as well. Those of you who recover very well and excel in the longer workouts, you will be able to push the pace more. Others who generally fall off pace or need to take more breaks should be starting at a slower pace so they can maintain throughout each round rather than starting hot and burning out. Today we are training power, endurance, stamina, coordination and balance.

———

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.

———

Friday September 13, 2019

CROSSFIT

WARMUP:
2 Sets
200m Run
20 Sec Braciation
20 Toe Touches
20 Sec Supinated Hang
10 Staggered Stance Good Mornings (each)
10 SA High Pulls (each)
10 Heavy RKB Swings


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


WOD (T) - 12 Minute Cap
10 Rounds
100m Run
1 Legless Rope Cimb (or regular RC)




INTENT:
This is a day many have been waiting for... 1RM DEADLIFT.
For starters, if you have any (ANY) back pain, hamstring discomfort or having slept well, tell your coach. Pulling max weight from the floor when your body is not ready for it is a recipe for injury. Be smart. If today isn't the right day for you, you can test your lift on another day. We have listed a general guide to build up to a 1RM using you current 1RM to get those percentages (not your 93%). If you want to only hit singles from 75-80% on, that is okay. Our numbers are a general template for you to work from. After testing your deadlift strength, we have a workout that is very similar to a 2014 Regional event for the individuals. Run and rope climbs (legless if you choose). Each round begins with the 100m run but might as well be a jog for most as you will need to keep your heart rate down and will need time before the rope climb. If you are going for legless (RX+) then try to stick with it the entire time. The climb is complete when you touch the beam at the top, not the knot of the rope. If you fail twice in a row at legless, move on with regular rope climbs. There will be time before the wod to get some practice in for those who are stick working on the skill. If you do not have rope climbs, we can do 2 rope pulls (arms only) or 6 tempo (3001) ring rows with a supinated grip at the top. This will work the biceps. Today we are training strength, power, speed, stamina, balance, coordination and accuracy.

———

FITNESS
WARMUP:
2 Sets
30 Sec Bike or Ski
10 Sec Top & Bottom of the Push-Up
5 Push-Ups
10 Band Aparts
10 Single Leg RDL (no weight)
10m KB Walking Deadlifts


STRENGTH: DUMBBELL SUPERSET
3x10 DB Bench Press @50-60% of you 5RM
3x10 DB Romanian Deadlifts

- rest 2 minutes after each superset -

*Rope Climb Review*

WOD (T) -
EMOM 20
A: 20 Sec Battle Rope + Max Burpees
B: REST
C: Max Rope Climbs
D: REST

———

Saturday September 14, 2019

WARMUP:
10 Minutes
Rowing Tenchnique Led by Coach

Then,
20 Groiners
10 Inchworm Pus-Ups
20 Sec Squat Hold with Med Ball
10 Pause Wall Balls
20 Calorie Row


OPEN PREP
WOD
AMRAP 8
20 Wall Balls (20/14)
20 Calorie Row

- rest 10 minutes -

AMRAP 8
20 Wall Balls (20/14)
20 Calorie Row

**Pair up to judge for each other**

Group 1 hits the 8 min amrap as group 2 judges.
- rest 1 min to transition groups -
Group 2 hits the 8 min amrap as group 2 judges.
- rest min to transition groups -
REPEAT!


———

Sunday September 15, 2019

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

Then,
200m Run
1 Minute Bike
1 Minute Ski
15 SA High Pulls (each)
10 Beat Swings
10 Bottom Half Burpees


PARTNER WOD (T)
800m Run (4x200m relay)
100 Calorie Bike
100 Pull-Ups
100 Calorie Ski
100 Burpees
800m Run (4x200m relay)