Programming for October 22nd through October 28, 2018

 Athlete: Pete Conevery Photo: @supercleary

Athlete: Pete Conevery
Photo: @supercleary

Our Annual Barbell for Boobs Event is this Friday October 26th.
The first heat will be at 6:30 and we will run heats every 15 minutes.
Please sign up for a heat at the front desk if you have not done so already.
The tees/tanks/crops will be available Tuesday for pick up.

There is a new edition to B4B this year. If you would like to partner up and do double the reps
together, we have two time slots devoted to that option. There may also be a special challenge.
We will have a few things to raffle off during the night. 3 pairs of Reebok Nanos will be a few of the items raffled off. All the cash collected as well as $10 from every shirt will be donated directly to a friend of Coach Amanda. Here is what Amanda has to say about her friend Margaret…
”Margaret is a 29 year old loving wife and wonderful mother who has just begun battling breast cancer. The cancer is an aggressive form that most likely will not be affected by chemo-radiation. Margaret is using healthy eating and exercise to help improve her immune system and will be having several surgeries in the near future to fight the cancer. She continues to support her family with love and affection while battling cancer with the ferocity of a warrior. Her personality continues to be happy and positive, spreading her joy to her family and colleagues. She works
at a high need public school where 90% of students are of low income. She has committed herself to the children with highest needs. She is currently working as a special education teacher and dean. Her drive to impact her student’s lives continue unabated as she battles her illness.”

Also, all cc donations to barbells for boobs can be made to
https://www.barbellsforboobs.org/fundraiser/crossfitislandpark

———
Monday October 22, 2018

CROSSFIT
WARMUP:
3 Rounds
10 Calorie Ski
10 Calorie Bike
10 Calorie Row

Then,
20 Groiners
10 Samson Lunges
10 Step Ups
20 Sec Table Top Hold

STRENGTH:
Front Rack Step Ups
4x12 @35-40% of your 1RM Front Squat


WOD (T) -
Every 90 Seconds until Failure (10 Rounds max)
8 Burpee Box Jump Overs (24/20)
8 Thrusters (95/65)






INTENT:
We are back to step ups this week from strength after the heavy front rack holds last week.
We will be adding back squats to the program, but if step ups are something that you
struggle with and you have not been able to hit the prescribed percentages, its will behoove
you to continue with step ups. Your joints will thank you. The intervals today have two
of the most favorited movements (not at all.) But, these total body, compound movements
get the heartrate up a lot and help teach us about our own ability to pace during workouts.
We want to hit even splits on these intervals. It's a training day. If you are able to hit 10
rounds, you should be confident you can hit more. Today we are training strength, power,
speed. stamina, flexibility, coordination, balance, accuracy, agility and recovery.

———

FITNESS
WARMUP:
3 Rounds
10 Calorie Ski
10 Calorie Bike
10 Calorie Row

Then,
20 Groiners
10 Samson Lunges
10 Step Ups
20 Sec Table Top Hold

STRENGTH:
Front Rack Step Ups
4x12 @35-40% of your 1RM Front Squat

WOD
4 Rounds
250m Row
10 Box Jump Overs
10 Thrusters (95/65)

———

Tuesday October 23, 2018

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike (70/60 RPM)
30 Sec Continuous Standing Calf Raises
30 Sec Kneeling Heel to Butt Hold (Sit on your heels)
30 Pogo Hops


Empty Bar Clean Warmup w/ coach


STRENGTH:
Every 30 Seconds for 5 Minutes
1 Power Clean @70%

Directly into EMOM 5
1 Power Clean @75%

WOD (T) -

4 Rounds
10/7 Calorie Bike Sprint
60 Double Unders (same number of singles)
3 Power Cleans (70%)

- rest 3 minutes after each round -







INTENT:
The 2 sets of the warmup should get the blood pumping a bit and the body ready to jump.
We will go through some empty bar clean warmup just like we did all summer. Then,
our strength is about consistently hitting heavier weights with little rest in between reps.
Thid is the second day in a row of intervals. This time it's different style and with a different
intent. Today is about producing a lot of power on the bike, then being able to control your
body in the skill of double unders (breathing heavy and heart rate rising), then lift a heavish
barbell for a triple. The doubles will most likely be the difference maker in your time each
round. If you can remain unbroken (or big sets) on those, you will be in a good spot.
Today we are training strength, power, speed, stamina, endurance, coordination, balance,
flexibility and accuracy.

———

FITNESS
WARMUP:
2 Sets
30 Sec Bike (70/60 RPM)
30 Sec Continuous Standing Calf Raises
30 Sec Kneeling Heel to Butt Hold (Sit on your heels)
30 Pogo Hops


Empty Bar Clean & Jerk Warmup w/ coach
[This is good prep if you are attending Barbells for Boobs]


WOD
EMOM 24
A- 15/10 Calorie Bike
B- 40 Double Unders
C- 10 Double DB Cleans
D- 10 Double DB Lunges


———

Wednesday October 24, 2018

CROSSFIT
WARMUP:
1 Minute Ski
20 Toe Touches
1 Minute Heels Down Row
20 Alternating SA High Pulls
10 Sciatic Nerve Floss (each)


Ski Intervals
2x500m @benchmark pace

(3 minute rest between sets)


Row Intervals
500m Sprint
- rest 3 minutes -

2 Minute Row @benchmark pace


WOD (T) - 12 minute cap
"Grip Gone"
3 Rounds
10 Strict Pull-Ups
20 RKB Swings (70/53)
10 Toes to Bar



INTENT:
Today is a very grip intensive day. We have not one but two 500m ski intervals at the
benchmark 500m pace. This means if you have been doing these intervals then last 2 weeks,
you should have a better feel for the ski and how to keep pace. After the ski or if some
choose to row first (in larger classes) that's okay. We have a 500m Row sprint. Then,
we are looking to row for 2 minutes at that pace. For a number of you, that second row
will be harder than the first. After all that you think we'd be done right?
The metcon we have today is all grip and involves strict pull-ups.
Think about keeping a hollow body, focus on a target in front of you, avoiding looking up
and pull the bar under your chin. This will keep great position. You will get tired and will end
up staring at the bar if we don't scale properly. Banded strict pull-ups are encouraged if you
are unable to consistently do 5+ strict without a band.The russian kb swings should be
unbroken. The toes to bar goals are (A) keep the kip alive and (B) keep the movement
standard if you are priding yourself with the "rx". Make contact for every rep.
Today we are training strength, power, speed, stamina, endurance, coordination, accuracy
and flexibility


———

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.

———

Thursday October 25, 2018

CROSSFIT
WARMUP:
20 Groiners
10 Inchworms
10 Leg Swings (each way)
50 Plate Taps
15 Single Arm High Pulls (each)
15 Single Arm Push Press (each)
5 Rope Pull-Ups
400m Run


STRENGTH: (from the rack)
5 Sets
2 Push Press + 2 Push Jerk
(increase weight each set)


WOD (T)

4 Rounds
400m Run
10 Shoulder to Overhead (115/75)
2 Rope Climbs






INTENT:
We are getting into some overhead strength from the rack today. Over the entire summer
and into the fall, we built up strength in the clean and jer from the power position. The jerk
will still be the same technique. We will be squat cleaning soon so the opportunity to lift
more weight is there. This means more weight overhead. I added this style of strength in
so that those of us who have some trouble distinguishing between the push press and
push jerk can clearly feel and see the difference. It also will force you to get under the bar
after a couple reps that cause you to fatigue a little. For the workout, the weight on the bar
must be unbroken. This workout is not intended to be a struggle to complete. We have our
barbells for boobs event tomorrow night and that is our chance to compete this week.
The shoulder to overhead today should be unbroken without question. The rope climbs can
be scaled to one if needed. Figure you want to get both climbs in a minute. Today we are
training strength, power, balance, coordination, endurance, stamina and accuracy.

———

FITNESS
WARMUP:
1 Minute Bike
10 Groiners
10 Leg Swings (each way)
30 Plate Taps
10 Single Arm High Pulls (each)
10 Single Arm Push Press (each)
5 Rope Pull-Ups
300m Run

4 Sets
15 Sec ALL OUT BIKE
100ft Sled Sprint
- rest 2 minutes


WOD
3 Rounds
300m Run
15 Double DB Push Press
2 Rope Climbs

———

Friday October 26, 2018

CROSSFIT
WARMUP:
4 Rounds (Not for Time)
30 Sec Bike (70/60 RPM)
5 Devils Press
10 Air Squats


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

2x10m High Knees
2x10m Butt Kicks
2x10m Side Shuffle
2x10m Kareoka

WOD (T)
AMRAP 20
800m Run
40 Sit-Ups
40 Push-Ups
40 Air Squats


INTENT:
We have our annual Barbells for Boobs event tonight. Please bring cash for raffles and
donations. Check out who we are donating to. Please read at the top of the weekly program
tor more info. Today we have a classic crossfit style workout for the morning classes.
The warmup might pack a punch for some. The devils press paired with the bike will wake
you up fast. For the amrap, smart manageable sets are the way to go on the push-ups. The
rest of the movements will be ones you can literally move through. Have fun with it.
Today we are training strength, endurance, balance, coordination and stamina.

———

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.

———

Saturday October 27, 2018

WARMUP:
Teams of 3 Relay for 5 Rounds each
10/7 Calorie Bike
10 KB Sumo DL High Pulls
10 Goblet Squats

Then,
2 Sets
30 Sec Squat Hold
10 Single Arm High Pulls (each)
10 Beat Swings

Empty Bar Hang Clean Warmup

WOD
Every 3 Minutes for 6 Rounds
15 Wall Balls (20/14)
10 Pull-Ups
5 Hang Power Cleans (135/95)


———

Sunday October 28, 2018

WARMUP:
40 Strokes on the Row
30 Strokes on the Ski
10 Step Ups + 5 Box Jumps
10 Hollow Rocks
10 Lemon Squeeze
100m Single Arm Farmer Carry (each)
100m Front Rack/OH Mixed Carry (each)


PARTNER WOD
50 Ball Slams
100 Calorie Row
50 Box Jumps
100 Sit-Ups
50 Ground to Overhead w/ a plate (45/25)
100m Plate Carry (each)


Programming for October 15th through October 21, 2018

 Athletes: Jeannie Grasser, Chris Stewert, Matt Amato & Katie Christian

Athletes: Jeannie Grasser, Chris Stewert, Matt Amato & Katie Christian

Sorry for the delayed post, but go to ATHLETE OF THE MONTH
to check out Geri Dunckley’s Q&A

Barbells for Boobs is October 26th at 6pm
. There will be no afternoon classes that day.
Our fundraising page is https://www.barbellsforboobs.org/fundraiser/crossfitislandpark
We will also be donating all cash collected to a specific individual who was recently diagnosed with breast cancer and is in need of financial assistance for her upcoming procedures. This woman is a close friend and co-worker with Coach Amanda. We will be providing more information soon.
Be sure the keep your Friday night Oct 26 clear for our event.
There will be a few raffles (reebok sneakers), grace, isabel, and a couple other wods.
Shirts will be in this weekend.

There will be a fall running class beginning THIS SUNDAY October 21 at 11am.
Those who expressed interest to Coach Rob have been notified via email and we ask you to confirm your reservation in the course this week. The price is $179 for members and $209 for non-members. 5 have already confirmed and we will bill your account this week.
Coach Liz Fernandez will be coaching again. She is an ironman athlete, South Shore Tri-Coach, Lululemon Ambassador and Coach Rob’s older sister.

———
Monday October 15, 2018

CROSSFIT
WARMUP:
EMOM 15
A- 30 Sec Bike (72/62 RPM)
B- 30 Sec Squat Hold
C- 30 Sec Ski
D- 30 Sec Empty Bar Thrusters
E- Rest


STRENGTH:
Front Rack Hold
3x60sec @90%


WOD (T) -
30 Calorie Bike
40 Burpees
50 Thrusters 75/55

*RX+ : DB Burpees if you are able to do 20 burpees in 60 sec.



INTENT:
Today kicks off with an emom to get us literally warm. We want to be sweating a bit before we
jump into our strength. Try to keep that pace on the bike. Guys should be able to hit
10 calories and ladies should be able to hit about 7. The empty bar thrusters are specifc prep
for the workout. We had these same front rack holds in the strength 3 weeks ago. They
were tough then and will be tough again. Your central nervous system will get a hell of
a workout during this. The wod itself reads quick but is extremely demandind. 30 Calorie
bike should be paced to go right into the burpees. IF and only IF you are comfortable moving
directly to another movement (burpees) from the bike and can definitely perform 20 burpees
in 60 sec when slightly fatigued, then you have the option to do DB burpees. The 50 thrusters
to finish off the workout should be done is sets no smalled than 10-15. Have fun with this one.
Today we are training strength, power, stamina, endurance, balance, coordination,
agility and flexibility.

———

FITNESS
WARMUP:
20 Rounds of Tabata
A- Air Squats
B- Burpees
C- Hollow Body Hold
D- Ball Slams


BIKE RELAY
Teams of 3
6 Minutes to Accumulate Max Calories
[switch as needed]


WOD
AMRAP 10
2-4-6-8-10-12-14-etc...
Step Ups (weight optional)
Burpees

———

Tuesday October 16, 2018

CROSSFIT
WARMUP:
400m Run
10m High Knees + Back Pedal
10m Butt Kicks + Back Pedal
10m Side Shuffle (each way)
10m Broad Jump
10m Alt Straight Leg Swings
400m Run

2 Sets
15 Sec Hollow Hang
15 Sec Arch Hang
10 Beat Swings
5 Strict Pull-Ups (As High As Possible)

Empty Barbell Cycling Warmup w/ coach

EMOM 6
3 Touch n Go Power Clean & Jerks
(Keep weight no higher than 135/95)


WOD (T) -
3 Rounds
400m Run
15 UB Hang Power Cleans (115/75)
10 UB Push Press
5 Bar Muscle Ups


*Modify BMU to 10 C2B or Pull-Ups


INTENT:
We are a little over a week away from barbells for boobs. Last week we had A LOT of
barbell cycling and lots of volume with that. This week, our volume decreases drastically.
The empty bar work will remain the same, focusing on bar path and bar speed. We have 18
total reps in the emom going as heavy as our prescribed weight during barbells for boobs.
This is 30 less reps in the skill portion than last week. We should not feel as beat up after.
For the workout, we adjust and have cycling from the hang and push press (not push jerk).
The barbell reps should be smooth and unbroken. We can modify the bar muscle ups by
volume or do c2b or regular pull-ups. As I spoke to a class last week about modifying the
run distance as needed, this is absolutely an option. To avoid walking and to keep the
stimulus of the wod, if you need to cut the run to 300 or 200, please let the coach know.
Today we are training strength, power, speed, stamina, balance, coordination, flexibility,
accuracy, speed, endurance and stamina.


———

FITNESS
WARMUP:
400m Run
10m High Knees + Back Pedal
10m Butt Kicks + Back Pedal
10m Side Shuffle (each way)
10m Broad Jump
10m Alt Straight Leg Swings
400m Run

2 Sets
15 Sec Hollow Hang
15 Sec Arch Hang
10 Beat Swings


2 Sets
15-20 UB Strict Banded Pull-Ups


WOD
3 Rounds
400m Run
10 DB Hang Squat Cleans
10 DB Push Press
10 Pull-Ups

———

Wednesday October 17, 2018

CROSSFIT
WARMUP:
2 Rounds
200m Row (Legs only)
300m Row (Legs + Arms)
10 Staggered Stance Good Mornings (each)
10 Single Leg RDL (each)
30 Sec Standing Calf Raise Hold
30 Sec Kneeling Heel to Butt Hold
30 Pogo Hops
30 Double Unders or Attempts


WOD (T)

AMRAP 20
300m Row
15 Deadlifts (BW)
75 Double Unders

*75 Singles if you absolutely cannot get double unders.


INTENT:
The warmup starts with row practice. We are focusing on leg drive and recruiting our
hamstrings to generate power in the movement. Then we will warm the rest of the
movements up. With demanding strength and skill movements Monday, Tuesday and
Thursday, our main focus today is the workout. The deadlift are at bodyweight. This means
many of you are able to go unbroken.The row is not that long so focus on those powerful
leg drives before using the arms. In a 20 minute amrap, it's nothing but opportunity for those
who struggle with double unders. Spend no more than 2 minutes a time if this is a movement
you struggle to get. Today we are training strength, power, speed, accuracy, balance,
coordination, endurance, stamina and flexibility.

———

FITNESS
WARMUP:
2 Rounds
200m Row (Legs only)
300m Row (Legs + Arms)
10 Staggered Stance Good Mornings (each)
30 Sec Standing Calf Raise Hold
30 Sec Kneeling Heel to Butt Hold
30 Pogo Hops
30 Double Unders or Attempts


EMOM 10
Odd - 10 Double KB Deadlifts
Even - 100m Row Sprint


2 Rounds
250m Row
100 Double Unders
- Rest 2 minutes -

———

Thursday October 18, 2018

CROSSFIT
WARMUP:
1 Minute Ski
10 Hang DB Snatch (each)
10 Box Step Ups
10 Box Jump Overs
10 Ball Slams


Ski Intervals
3x300m Ski @your 500m pace



Empty Barbell Cycling Warmup w/ coach

EMOM 6
3 Touch n Go Power Snatches
(Keep weight no higher than 135/95)


WOD (T)
3 Rounds
5 Hang Power Snatches (115/75)
10 Box Jump Overs (24/20)



INTENT:
I hope you all remember your 500m time for the ski because we are using that today.
We are training consistency in pace for the skierg. The goal is to get way more comfortable
using the machine and improve our efficiency. Just like Tuesday with the clean and jerks,
today we have the same thing with snatches. For the workout, our power snatches are
from the hang and must be unbroken each round. This is a FAST workout. GO GET IT.
Today we are training strength, power, speed, stamina, coordination, balance, agility,
and flexibility.

———

FITNESS
WARMUP:
1 Minute Ski
10 Hang DB Snatch (each)
10 Box Step Ups
10 Box Jump Overs
10 Ball Slams


Ski Intervals
3x300m Ski @your 500m pace


Empty Barbell Cycling Snatch Warmup w/ coach
Then,
3x8 UB Hang Power Snatches w/ light weight
(Focus: technique & consistency)


WOD
4 Rounds
12 DB Snatches
10 Box Jumps
8 Ball Slams

———

Friday October 19, 2018

CROSSFIT
WARMUP:
800m Run

3 Rounds (Not for time)
50m OH/Waiter Mixed Carry (each)
10 Wall Balls
10 Strict Hanging Leg Raises or Knee Raises


GYMNASTIC SKILL & POSITIONING
- Tuck Hold
- Headstand
- Tuck to Headstand Transitions
- Hand Position kicking up to the wall
- How to kip safely at the wall


EMOM 5
2 Strict HSPU + 2 Kipping HSPU
or
4 Heavy Single Arm Strict Press (each)

WOD (T)
AMRAP 10
10 HSPU
10 Front Squats (55%)


Modify to Pike HSPU


INTENT:
We wrap up the week with one I've been waiting to throw into the program. Our warmup
will test the entire body as well as prepare each specific movement pattern for the workout.
We will spend some time drilling the hspu position and getting stronger and more efficient
in the needed positions for the movement. The workout is very straight forward and is all
about pace and strength stamina. The volume of the hspu per round can and should
absolutely be modified if you cannot consistently hit 5+ in the first two rounds. We will
be able to assess the ability and modify volume through the emom beforehand. The front
squats are taken from the floor, so take those few extra breathes before committing to the
set and cleaning the bar up. The reason why we are modifying everyone to pike hspu is to
get everyone inverted to some degree. We will go over the correct position for pike.
Today we are training strength, coordination, balance, stamina, accuracy, agility and power.

———

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.

———

Saturday October 20, 2018

WARMUP:
2x10m High Knees
2x10m Butt Kicks
2x10m Side Shuffle
10 Leg Swings (each way)
400m Run
10 Samson Lunges
10 Bottom Half Burpees
10 Hollow Rocks


WOD

AMRAP 25
5 Burpees
10 Goblet Lunges (53/35)
15 RKB Swings
20 Sit-Ups
400m Run

———

Sunday October 21, 2018

WARMUP:
20 Strokes on the Rower Legs Only
20 Strokes on the Rower Legs + Arms
20 Strokes on the Rower Full Pulls
10 Supinated Deadlift w/ pause at the top (135/95)
30 Second Double KB Front Rack Hold
1 Minute Bike (65/55 RPM)
5 Sandbag Squats


PARTNER WOD
2K Row
P1: Rows
P2: Holds the Top of a Deadlift (185/115)

5K Bike
P1: Bikes
P2: Holds Double KB Front Rack (2x53/35)

400m Sandbag Carry(Switch as needed)