Programming for May 28th through June 3, 2018

 Athletes: Jenny Kaufman & Sarah Mordetsky Photo: @supercleary

Athletes: Jenny Kaufman & Sarah Mordetsky
Photo: @supercleary

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Congratulations to our May Athlete of the Month, Sarah Mordetsky. 

Click here to read her Q&A

Upcoming Events
May 28 - Memorial Day Murph
June 3 - 4 Person Team Relay
June 10 - CrossFit Total
July 9 - First day of CrossFit Teen Program

CrossFit Teen Program
We are starting a teen program this summer. It will be open to ages 13-17. 
See Coach Rob if you have any questions.

Attention:
With the summer months upon us and the garage door open more frequently we know that in the past some members have taken these months to bring their furry friends to the gym.  After all, the dogs get some fresh air under a watchful eye while we workout. 
While all of us love dogs we please ask that you refrain from bringing them to the gym.  Some members are allergic and our workouts are hard enough when our air airways are fully open and our eyes are not watering.  So while we love man’s best friend please consider the other members of our community whose immune system doesn’t.
Thank you!




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Monday May 28, 2018

Heats
8:30am, 9:30am, 10:30am, 11:30am
BBQ to follow.

We are collecting donations on behalf of the Kiwanis Club to help send kids to camp this summer at Fort Drum. We are also raffling off a bike an adding the money from the raffles to the rest of the donations.

WARMUP:
Show up early to do the warm-up on your own
2 Rounds
200m Run
10 Single Arm High Pulls (each)
10 Beat Swings
5 Push-Ups
10 Groiners
5 Air Squats

WOD (C)

"MURPH"
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

*Partition as needed
*Option to wear a vest (20/14)

INTENT:
Today, we are honoring the men and women who have sacrificed their
lives protecting our country and are no longer living. Memorial Day is
a special day for the CrossFit Community as we honor one particular
man, U.S. Navy Lt. Michael P. Murphy (MURPH). This workout was
a favorite of his and he performed it weekly, completing it un-partioned,
with a vest on in around 32 minutes on average. The intent of this
workout is to move and move well. Yes, it will be a struggle for many.
If you are looking to do the workout with a vest on, you should be able
to do the workout in under 40 minutes without the vest on. Yes, we are
honoring a national hero who grew up less than an hour away.
However, we are not sacrificing our joint health and overloading our
muscles for sake of ego. Most of you know if and how you will modify.
If anyone isn't sure, see one of your coaches.
Today we are training strength, stamina, and endurance.

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Tuesday May 29, 2018

CROSSFIT
WARMUP:
2 Rounds for Quality
250m Heels Down Row
5 Turkish Get-Ups (each)
100m Single Arm Farmer Carry (each)
1 Min Bike (60/50 RPM)
10 Hollow Rocks
10 V-Ups
10 Side Plank Hip Raises (each)
10 Kossacks
200m Run

PARTNER WOD (T)
For Time:
50 Power Cleans (135/95)
100 Calorie Row
50 Power Cleans


INTENT:
After "Murph", the rest of the week cools down a little bit.
We have a bunch of quality work today before a parnter wod.
You should be able to touch n go 5 or more reps with workout weight.
Switch on and off as needed and have fun.
Today we are training strength, power, speed, stamina, coordination,
balance, and flexibility.

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FITNESS
WARMUP:
2 Rounds for Quality
10 Calorie Heels Down Row
5 Turkish Get-Ups (each)
100m Single Arm Farmer Carry (each)
1 Min Bike (60/50 RPM)
10 Hollow Rocks
10 V-Ups
10 Side Plank Hip Raises (each)
200m Run


WOD
50 Calorie Row
50 KB Swings (53/35)
50 Box Jumps (24/20)
50 Calorie Row

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Wednesday May 30, 2018

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike
10 PVC Pass Throughs
10 PVC OHS

Empty Bar Snatch Warmup (led by coach)
1x5 High Hang Jumps
1x5 High Hang High Pulls
2x5 High Hang Power Snatches
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
2x5 Low Hang Power Snatch

STRENGTH:
5x3 Hang Power Snatch
(No higher than the weight you ended with last week)

WOD (C)

ASSAULT BIKE SPRINTS
:20 ALL OUT
2:40 REST
- NO ROLLING -


INTENT:
Today we are working on more snatch technique. If you were here last
Thursday, you are getting pretty much the same drills and work.
If you weren't here last week for snatchwork, do yourself a favor
and make it in today. It is worth it. The workout today is all about power
output. You all know the deal with the bike sprint. Get after it.
Today were are training coordination, speed, power, strength,
recovery, stamina, and balance.

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FITNESS
WARMUP:
2 Sets
30 Sec Bike
20 Sit-Ups
10 Hang DB Snatches (each)

4 Sets
10 Single Arm High Pulls
10 Single Arm Strict Press
- Build up in weight over the 4 sets -

WOD
Assault Bike Sprints
6 Sets
0:20 All Out
2:40 Rest

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Thursday May 31, 2018

CROSSFIT
WARMUP:
2 Sets
20m Double KB Walking Deadlift
1 Minute Double KB Front Rack Hold
250m Row


STRENGTH: Deadlift
2x5 @70%
2x5 @75%


WOD (T)
For Time:
600m Row
25 Burpees

- rest 3 min -

25 Burpees
600m Row


INTENT:
With the CrossFit Total in just over a week, we are focusing on
maintaining strength and movement today when we deadlift.
The workout is 2 parts and mirrored with a 3 minute rest in the middle.
Today we are training strength, power, coordination, flexibility, balance,
agility, speed, and stamina.

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FITNESS
WARMUP:
2 Sets
20m Double KB Walking DL
1 Minute Double KB Front Rack Hold
1 Minute Front Plank

EMOM 10
Odd- 10 BB Front Rack Lunges
Even- 10 BB Push Press
- Use the same barbell for both movements -

WOD
AMRAP 10
10 Calorie Row
10 Burpees Over the Rower

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Friday June 1, 2018

CROSSFIT
WARMUP:
4 Teams
2K Ski Relay switching every 30 sec

Then,
2 Sets
10 Single Arm Strict Press
10 Beat Swings (TTB focus)

STRENGTH: Strict Press
2x5 @70%
2x5 @75%

WOD (T)
AMRAP 11
10 Toes to Bar
5 Shoulder to Overhead (185/115)
1 Rope Climb


INTENT:
Have fun with the warmup! The ski ergs will be in 4 separate corners
of the gym. Only one team wins. The other teams' members will
do 20 burpees each after the 2k race. The strict press today will be
just like yesterday's deadlifts. It is meant to maintain strength and
movement. For the WOD, modify the toes to bar to be able to do them
in 1-2 sets (maybe 3 sets towards the end.) They are NOT meant to be
done as singles. The barbell is prescribed on the heavier side. This
is taken from the ground and is intended to be cycled for an unbroken
set. Choose your weight wisely. This is also a great opportunity to do
rope climbs in a workout if you are not particularly great at them. It is
only 1 per round, so go get it. Today we are training strength, power,
stamina, balance, flexibility, coordination and accuracy.

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FITNESS
WARMUP:
2 Sets
30 Sec Ski
20 Sec Standing Calf Raise
20 Pogo Hops
10 Beat Swings (ttb focus)
10 HEavy Russian KB Swings


WOD
EMOM 25
A- 12/8 Calorie Ski
B- 10 Toes to Bar
C- 10 Alt DB Snatches
D- 1 Minute Max Double Unders
E- Rest

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Saturday June 2, 2018

WARMUP:
7 Game Series of Wall Ball Hungry Hungry Hippos


WOD
3 Rounds
1 Minute Max Wall Balls (20/14)
1 Minute Max KB Swings (70/53)
1 Minute Max Burpee Box Jump Overs (24/30)
1 Minute Max Pull-Ups
1 Minute REST

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Sunday June 3, 2018

TEAM HEATS
9:00am
1- Andrew Hieb, Colleen Riordan, Terry Sloan, Jeannie Grasser
2- Jordan Wolk, Dominique Frangiamone, Krystle Waldron, Pat Duggan
3- Kerim Tulun, Jenna Razeq, Mike Hyland, Jenn Banegas
4- Carly Harnick, Sam Juliano, Joe Mordetsky, Stu Phillips

9:15am
1- Roger Hughes, Anita Gulic, Jeremy Todd, Kerry Hughes
2- Matt Abgarian, Nikki Candrilli, Rob Moloney, Jenn Hermann
3- Josh Wanderer, Kim Lewis, Molly Zarba, Rob Brucculini
4- Joey Hannigan, Gilee Hershco, Amanda Recor, Joe Murdy

9:30am
1- Michelle Kromas, Janice McIntyre, ______?_______, ______?_______
2- Kristina Kullak, Jo Cecil, John Kullak, Jeremy Cecil
3- 
4- 

IF YOU ARE NOT ON A TEAM AND PLAN TO COME AND WORKOUT, YOU WILL BE PUT ON A TEAM

4 Person Team Relay
(2 Men, 2 Women)

P1: 2K Ski
P2: 2K Row
P3: 4K Bike
P4: 1 Mile Run

After your part, you must complete the following before tagging
the next teammate to continue:

2 Rounds
20 DB Snatches (50/35)
10 Burpees

Programming for May 21st through May 27, 2018

 Athlete: Steph Marra Photo: @supercleary

Athlete: Steph Marra
Photo: @supercleary

New apparel is available at the online store. If you ordered before May 10th, you will receive your apparel this week. Click here to order you new gear.

In honor of Memorial Day Murph, we are accepting donations to help send kids of our soldiers to camp this summer.  If we can get 50 people donating $20 we can send 2 kids. This is how easy it is. Kamp Kiwanis is a sleep away camp in upstate New York where Kiwanis clubs from the state can sponsor children and send them up to the Camp for a week. No child or adult ever pays to go to the Camp. They are all 100% funded by Kiwanis Clubs around all over the state. This year and last year the camp made a push to send children from military families stationed at Fort Drum, located in Watertown NY. It is very close to Kamp Kiwanis which is located in Taberg NY. The cost to send a local child is $615 and the cost to send a Fort Drum child is $465. The price difference is the busing service.

Upcoming Events
May 28th - Memorial Day Murph
June 3rd - 4- Person Team Relay
June 10th - CrossFit Total

Sign up sheets for all events are on the front desk at the gym.


We are starting a CrossFit Teen Program in July that will run for 6 weeks. 
It will be 12pm on Mondays, Wednesdays and Fridays.
Please see Coach Rob if you have any questions.

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Monday May 21, 2018

CROSSFIT
WARMUP:
200m Run
20 Groiners
20 Sec Table Top Hold
20 Kossacks
20 Heidens
20 Air Squats

STRENGTH: (off 90% + 5lbs)
Back Squat
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%


WOD (T)
3 Rounds
6 Hang Power Cleans (135/95)
12 Front Squat
60 Double Unders
200m Run


INTENT:
DELOAD WEEK!!! It has come at a perfect time as we are one week
away from Memorial Day Murph. The strength loads will be lighter.
The workouts will be partly skill based and we are looking to get better
at something each day. The power lifts will feel light and won't take
long to hit the numbers. That is a good thing. For today's workout, hit
crisp hang power cleans. We want to hit the cleans and front squats
unbroken together. The workout should take 12 minutes or less. If
double unders is something you struggle with, we are looking to scale
the number of reps or practice higher jumps on singles to get a better
feel for the jump needed in double unders. Today we are training
strength, power, speed, agility, flexibility, endurance, stamina, balance,
accuracy and coordination.

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FITNESS
WARMUP:
200m Run
20 Groiners
20 Sec Table Top Hold
20 Sec Hollow Body Hold
20 Heidens
1 Minute of Jump Rope Practice

EMOM 10:
Odd: 10 DB or KB Lunges
Even: 30 Sec Plank

AMRAP 12
200m Run
10 DB Hang Squat Cleans
30 Double Unders

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Tuesday May 22, 2018

CROSSFIT
WARMUP:
30 Sec Handstand Hold
50ft Bear Crawl
15 Sec Hollow Hang
15 Sec Arch Hang
10 Beat Swings
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10-20 Push-Ups

STRENGTH: (off 90% + 5lbs)
Bench Press
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%


WOD (T)
AMRAP 20
15 Pull Ups
100m Farmer Carry Outside (2x70/53)
50ft Handstand Walk

Handstand Walk Modifications:
L1: 50ft Bear Crawl
L2: 5 Wall Walks w/ pause at the top
L3: HS Kick Up Short Walk to Wall


INTENT:
Again, we have deload for our strength. Then it is all about skill
practice. The pull-ups and carries in the wod is to maintain strength
while fatiguing the upper body a little. Handstand Walk practice is
a skill that we will work into the program more as we saw it in the
Open and more people are looking to learn it. We have levels of
modifications that you can work your way through.
Today we are training strength, balance, coordination and flexibility.

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FITNESS
WARMUP:
30 Sec Handstand Hold
50ft Bear Crawl
15 Sec Hollow Hang
15 Sec Arch Hang
10 Beat Swings

3 Sets
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
15 Push-Ups

3 Sets
10 Pull-Ups
10 Alt Single Arm High Pulls

WOD
3 Rounds
100m Double Waiter Carry
100ft Bear Crawl

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Wednesday May 23, 2018

CROSSFIT
WARMUP:
500m Heels Down Row (20-25 SPM)
10 Empty Bar Good Mornings
10 Empty Bar Romanian Deadlifts
10 High Box Step Ups (5 each)
400m Run


STRENGTH: (off 90% + 5lbs)
Deadlift
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%


WOD (T) - 25 Minute Cap
Buy In: 800m Run

5 Rounds
20 DB Box Step Ups (alt legs)
20 Sit-Ups

Cash Out: 800m Run


INTENT:
It's hump day and grunt work day. Deload deadlifts to start, then a
longer workout. 800m runs to bookend the not so sexy step ups that
will get you the "good burn" you're looking for in your glutes. There is
no presribed weight on the dumbbells but in order to finish in under the
time cap, you must use a weight you can do unbroken sets of 20.
Today we are training strength, endurance, stamina, coordination,
balance, agility, accuracy and flexibility.

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FITNESS
WARMUP:
500m Heels Down Row (20-25 SPM)
10 Single Arm Sumo DL (each)
10 Single Leg RDL (each)
10 Lateral Box Step Ups (each)
400m Run

100m Single Arm Farmer Carry (each)
3 Single Arm Russian Swings every 10m

WOD
Buy In: 800m Run

3 Rounds
20 DB Step Ups (alt legs)20 Sit-Ups

Cash Out: 800m Run

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Thursday May 24, 2018

CROSSFIT
WARMUP:
3 Rounds of Follow the Leader
30 sec Bike
10 PVC OHS


Empty Bar Snatch Warmup (led by coach)
2x5 High Hang Jumps
2x5 High Hang High Pulls
2x5 Low Hang Jumps
2x5 Low Hang High Pulls

3x5 High Hang Power Snatch (pause in the catch)
3x5 Low Hang Power Snatch (pause in the catch)

WOD (T)
Every 90 Seconds for 8 Rounds
3 Hang Power Snatches



INTENT:
The warmup today is quick and will get your blood pumping.
You will get very warm and maybe uncomfortable with the amount
of empty bar snatch technique we will be doing. It is necessary to
resort back to the basics of weightlifting and drill the movement.
After getting very warm with the empty bar, you will load the bar and
hit 3 unbroken hang power snatches every 90 seconds for 12 minutes.
Today we are training strength, power, speed, coordination, balance,
and accuracy.

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FITNESS
WARMUP:
3 Rounds
20 Sec Bike
10 Alt DB Snatches
20 Sec Ski
- rest 1 min -

EMOM 30
A- 60m Sled Push
B- 2 Rope Climbs
C- 12/8 Calorie Bike
D- 12/8 Calorie Ski
E- 20 Sit-Ups
F- Rest

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Friday May 25, 2018

CROSSFIT
WARMUP:
30 Unbroken Wall Balls

2 Sets
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
10 DB Bench Pull Overs


STRENGTH: (off 90% + 5lbs)
Strict Press
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%


WOD (T)
AMRAP 12
15 Wall Balls
5 Muscle Ups (Bar or Rings)
200m Run

Modification for MU: 5 Strict Pull-Ups + 5 Perfect Push-Ups

INTENT:
Wall Ball Mentality may be making a comeback. You all have been
squatting and pressing overhead for the last 8 weeks. You will have
next week to hit some heavier numbers before maxing out on
June 10th. Your shoulders are stronger, your legs are stronger, and
we have hit lots of stamina based workouts. The wall ball is now
mental for most of you. You are able to do 30 unbroken. You are all
capable of doing 50+ unbroken. Prove it to yourself today.
The workout is a lot of transitioning. This will be transition prep for
Monday's Murph. The 15 wall balls unbroken will take 30 seconds.
The MU or modification should take about the same amount of time,
maybe a little longer. Then you run. Keep moving and avoid unneeded
breaks. Do you really need chalk reps? Do you really need water?
Today we are training strength, endurance, stamina, coordination,
accuracy and balance.

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FITNESS
WARMUP:
30 Unbroken Wall Balls

2 Sets
50m OH/Waiter Mixed Carry (each)
6x10m Shuttle Sprint
5 Burpees
- rest 2 minutes -


WOD
5 Rounds
15 Wall Balls
2 Rope Climbs
200m Run

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Saturday May 26, 2018

WARMUP:
2 Sets
30 Sec Bike
30 Sec Ski
400m Run
10 Beat Swings
10 V-Ups

EMOM 10
Odd- 10 Front Rack Lunges (30-40% of FS)
Even- 10 Toes to Bar


WOD (T)
10-9-8-7-6-5-4-3-2-1
Russian KB Swings (53/35)
Burpees to a 6" target
Then,
400m Run

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Sunday May 27, 2018

WARMUP:
10 Rounds each of "Rowling"
In pairs,
Row with the goal to stop on 100 exactly.
For every meter under or over 100,
your partner will perform that number in burpees.
(max number of burpees in a round is 10)


PARTNER WOD (T)
"I go you go" for 5 rounds each
12 Single Arm DB Hang Clean & Jerk (6 each)
250m Row