Programming for December 24th through December 30, 2018

Athletes: Coach KAit Ilch & Josh Wanderer Photo: @supercleary

Athletes: Coach KAit Ilch & Josh Wanderer
Photo: @supercleary

PLUMBING REMINDER:
We have spoken to all the classes about our recent plumbing issue that occurred last Monday.
This is an additional reminder. Please refrain from flushing anything other than toilet paper and bodily waste down the toilet. The pipes are cleared and functioning 100%. We apologize to those members who were in the gym Monday night and had not bathroom or shower access. With everyone’s cooperation, we will not experience that again. Thank you.


Our Christmas and New Years Schedule is:

December 24 - 8:30am, 9:45am, 11:00am
December 25 - CLOSED
December 26 - 8:30am, 9:45am, 11:00am
December 31 - 8:30am, 9:45am, 11:00am
January 1 - 9:00am New Years Day Team Marathon Row (sign up at the desk)
12:30pm We are having a meeting to share information for the 2019 year for the gym.


———

Monday December 24, 2018

Christmas Eve!
8:30am, 9:45am, 11:00am ONLY


WARMUP:
Feliz Navidad Warm-Up!

WOD
12 Days of Christmas
1- Bear Complex (95/65)
2- Muscle Ups or Strict Pull Ups
3- Power Snatches
4- HSPU or Push Press
5- Hang Power Cleans
6- Front Rack Lunges
7- Burpees
8- KB Swings (53/35)
9- Wall Balls (20/14)
10- Deadlifts
11- Toes to Bar
12- Thrusters


INTENT:

Move well, be safe and have fun.


———

Tuesday December 25, 2018

Christmas Day!

Gym is closed.


———

Wednesday December 26, 2018

8:30am, 9:45am, 11:00am ONLY

WARMUP:
2 Sets
2 Minutes Heels Down Row (focus on the graph)
5 Sumo Inchworm Push-Ups
10 Alt Single Arm High Pulls (each)
10 Squat Thoracic Rotations
10 Pause Wall Balls


PARTNER WOD (T) -
100 Wall Balls (20/14)
20 Synchro Burpees
100 DB Snatches (50/35)
20 Synchro Burpees
100 Calorie Row
20 Synchro Burpees


INTENT:
The intent since Saturday has been to train smart, safe and have fun. Must of you have been
enjoying the festivities Christmas and are not in your "normal" schedule. This is why you have
seen many intervals, emoms and partner/team workouts. We are purposely dictating your
rest so that you still get a great workout but you are guaranteed rest. The warmup will get the
joints and muscles loose and prepped for the partner work ahead. For today's workout, the
communication is key. Try to not let the wall ball hit the floor for the entire 100 reps. Be smart
and move well through each set of 20 synchro burpees. The slower partner sets the pace but
the faster one must keep them moving along. You are all comfortable with today's movements.
Have fun with it. Today we are training coordination, strength, power, accuracy, stamina, balance
and agility.

———

Thursday December 27, 2018

CROSSFIT
WARMUP:
2 Sets
25 Row Strokes Legs Only
25 Row Strokes Legs + Arms
10 Sciatics Nerve Floss (Each)
5 Inchworm Push-Ups
20 Sec Kneeling Butt to Heel (sit on your heels)
10 Staggered Stance Good Mornings (each)
10 Box Step Ups + 5 Box Jumps

STRENGTH: Deadlifts (Day 3)
4x10 (unbroken with hook grip)
**about 15 lbs heavier than last time**

- 2 minute walk or bike between sets-

WOD (T)
10 Minute Clock
50 Calorie Row
AMRAP in time remaining:
10 Hang Power Cleans (135/95)
10 Box Jumps w/ step down (24/20)




INTENT:
This is "day 3" of 8 in our deadlift 10's cycle which is helping us gain strength in this movement
while strength in our hook grip which will help our oly lifts. If you have been here for the first two
days of this cycle, you know how it feels and should already have the number your are lifting today.
If you have not been here, we began at around 60% of your deadlift and are adding about 15lbs
each session. If you have questions, speak with your coach and he/she will help you out. The
workout begins with a couple minutes of rowing. This will fatigue the legs and grip a little before
you get to the amrap portion. 10 hang power cleans should be a weight you a confident in hitting
unbroken when you deadlift it up. Then the box jumps are with a step down. NO REBOUNDING.
We are saving the calves and achillies as we've had a lot of jumping (rope) in the past month.
Today we are training strength, power, speed, stamina, balance, accuracy, coordination and
flexibility.


———

FITNESS
WARMUP:
2 Sets
25 Row Strokes Legs Only
25 Row Strokes Legs + Arms
10 Sciatics Nerve Floss (Each)
20 Sec Kneeling Butt to Heel (sit on your heels)
10 Staggered Stance Good Mornings (each)
10 Box Step Ups + 5 Box Jumps


WOD
50 Calorie Row
25 Double DB/KB Deadlifts
50 Box Jumps w/ step down (24/20)
25 Double KB/DB Hang Squat Cleans


———

Friday December 28, 2018

WARMUP:
8 Rounds of Tabata
Alternate Lunges & Sit-Ups

2x10m High Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
2x10m Side Shuffle (each)
2x10m Running Skips
8x10m Shuttle Run (half speed)
10 Side Plank Hip Raises (each)
15 Single Arm High Pulls (each)
15 Single Arm Push-Press (each)

EMOM 15
A: 1 Set Max Strict Pull-Ups
B: 8x10m Shuttle Sprint
C: Rest


PARTNER WOD (T)
50-40-30-20-10
Calorie Bike
Shoulder to Overhead w/ 1 sec pause (115/75)


INTENT:
Shuttle runs have made their way back into the program after a week off. This time, it's grouped
with some strict gymnastics. The strict pull-ups are first so that you are at your freshest. Then,
we want you to run hard for the shuttle sprints. You will finish these in 30 seconds are less. That
means you get a full 90 seconds before your next set of pull-ups. On to the workout. Split these
reps up as needed. If you're able to go bigger sets with your partner that's great. Otherwise, keep
your sets smaller (perhaps 10's) and you will stay fresher. We once again have the 1 sec pause
at the top of each shoulder to overhead. You have had this on push press and hspu. We are
training good movement and with that comes stability. You will be stronger in the long run.
Today we are training strength, power, stamina, agility, balance, accuracy, coordination, speed,
and stamina.

———

FITNESS
WARMUP:
2x10m High Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
2x10m Side Shuffle (each)
2x10m Running Skips
8x10m Shuttle Run (half speed)
10 Side Plank Hip Raises (each)
15 Single Arm High Pulls (each)
15 Single Arm Push-Press (each)

EMOM 15
A: 8x10m Shuttle Sprint
B: 10 Strict Toes to Bar or Legs Raises
C: 1 Set Max Strict Pull-Ups


WOD
2K Bike
20 DB Push Press
20 DB Lunges
20 Sit-Ups
1K Bike
10 DB Push Press
10 DB Lunges
10 Sit-Ups

———

Saturday December 29, 2018

WARMUP:
2 Rounds
2 Minute Row (Focus on Graph)
20 Groiners
20 Lunges
20 Ground to Overhead with a plate


WOD
EMOM 20
A- 100m Row Sprint
B- 10 Ball Slams
C- 30 Sec Battle Rope
D- Max Air Squats
E- REST


———

Sunday December 30, 2018

WARMUP:
Teams of 3+
4 Rounds each
12/8 Calorie Ski
2 Sandbag Cleans
1 Rope Climb


WOD
21-15-9
KB Swings (70/53)
Burpees

- rest 8 minutes -

21-15-9
Empty Bar Thrusters
3-2-1
Rope Climbs


Programming for December 17th through December 23, 2018

Athlete: Harrison Hefele Photo: @supercleary

Athlete: Harrison Hefele
Photo: @supercleary

I want to take this opportunity to thank Shaun Cleary for everything he has done for this gym from the beginning. He has been with this gym since KOB opened and truly developed from a member to coach/media expert. Shaun has been a passionate coach and photographing all of you working out has a part-time job. He is as he put it, “retiring” from coaching at the end of the month. We will miss his personality and coaching for sure. We will definitely see him from time to time. Thank you Shaun!
Here is a message from Shaun…


”It has been my amazing privilege to have the chance to coach all of you over the last five-plus years.  I don't take the job of coaching lightly and as my media career has continued to expand I simply can't devote the time and my full energy to being the best coach possible.  I've learned so much from you all in my time here and look forward to maintaining those relationships.  There's no where I've had more personal or professional development in my life than in this gym.  I walked into King of the Beach as a 9-5 office commuter who ran a few marathons, and seven years later, I'm married with two kids, my own business, and more than 1,500 hours coached.  I want to thank you all for all the support you've given me as your coach and hope to do so in person as I'll be continuing to coach through the remainder of 2018.  I still hope to be able to drop-in from time to time and look forward to getting a good workout with you all in the future.”
Thanks, Shaun



We want to thank you to everyone who came to the Holiday party and celebrated with us. It was a great night. We had about 100 members in attendance and we have heard nothing but good things. We are glad you had a great time. Please email any photos you took to rob@crossfitislandpark.com and we will put together a bunch of them for our social media. Thanks again.


Our Christmas and New Years Schedule is:
December 24 - 8:30am, 9:45am, 11:00am
December 25 - CLOSED
December 26 - 8:30am, 9:45am, 11:00am
December 31 - 8:30am, 9:45am, 11:00am
January 1 - 9:00am New Years Day Team Marathon Row
12:30pm We are having a meeting to share information for the 2019 year for the gym.

———
Monday December 17, 2018

CROSSFIT
WARMUP:
2 Minute Heels Down Row
20 Groiners
20 Downward Dog Alt Toe Touches
20 Sec Table Top Hold
10 Samson Lunges
10 Bottom Half Burpees
10 Single Arm Thrusters (each)

WOD (T)
EMOM 16
A- 100m Row Sprint
B- 10 Thrusters (95/65)
C- 10 Bar Facing Burpees
D- 10 Hollow Rocks


STRENGTH: Back Squats
5x5 (increasing 5-10lbs each set)

[Your first today should be your second set from last week]

Superset:
5 Bulgarian Split Squats



INTENT:
Today is 100% a training day. The workout is first again. We are starting the week with an emom
filled with "uncomfortable" movements, yet it is structured to make you work smart and still get
rest each minute. The row takes 17-24 seconds on average, the thrusters will be unbroken,
the burpees are meant to be done as games standards and the hollow rocks are so you don't quite get a full minute of rest. If you are still feeling the effects of our holiday party (or multiple parties) be smart and go off feel for the squats. If you were in weightlifting class yesterday, do step ups. You did a ton of explosive squat work yesterday. Let's slow it down and keep control with the step ups. Today we are training strength, power, speed, flexibility, balance, agility, coordination and accuracy.

———

FITNESS
WARMUP:
2 Minute Row
20 Groiners
20 Downward Dog Alt Toe Touches
20 Sec Hollow Body Hold
20 Hollow Rocks
10 Bottom Half Burpees
10 Pause Wall Balls


STRENGTH: Back Squats
5x5 (increasing 5-10lbs each set)

EMOM 16
A- 100m Row Sprint
B- 30 Sec of Wall Balls
C- 30 Sec of Burpees
D- Rest

———

Tuesday December 18, 2018

CROSSFIT
WARMUP:
25 Row Strokes Legs Only
25 Row Strokes Legs + Arms
10 Sciatics Nerve Floss (Each)
10 Inchworm Push-Ups
20 Sec Kneeling Butt to Heel (sit on your heels)
30 Pogo Hops
10 Staggered Stance Good Mornings (each)


STRENGTH: Deadlifts
4x10 (unbroken with hook grip)
**about 15 lbs heavier than last time**

- 2 minute walk or bike between sets-

WOD (T) -
20 Minute Clock
4 Rounds
15 RKB Swings (70/53)
60 Double Unders
15 Push-Ups w/1 sec pause
60 Double Unders

Once you complete 4 rounds, row for the remainder of the 20 minute clock.

2 Scores: Time & Total Calories

INTENT:
We have had this row warmup before. Now, let's use the kg/lb graph during it to help us notice the way we move through each part of our row strokes. This is "day 2" of the deadlift 10s cycle that is going to run every 10-12 days until early Feb. If you were not in class last time, we started around 60% of your 1RM deadlift. Those of you who are doing this for day 2, we are increasing our weight from last time and hitting all 4 sets at this weight. Move around for 2 minutes following each set. Our wod today is a similar design as one we had a couple weeks ago. You have a task of 4 rounds and you will have a score for that. Then you will get on a rower (ski or bike if no rowers are left) and work for the remainder of the 20 minute clock. Today we are training strength, power, speed, endurance, stamina, accuracy, balance, coordination and flexibility.

———

FITNESS
WARMUP:

2 Sets
25 Row Strokes Legs Only
25 Row Strokes Legs + Arms
10 Sciatics Nerve Floss (Each)
10 Inchworm Push-Ups
20 Sec Kneeling Butt to Heel (sit on your heels)
30 Pogo Hops
10 Staggered Stance Good Mornings (each)



WOD
500m Row
40 Double Unders
30 BB Deadlifts
500m Row
40 Double Unders
30 Single Arm DB Hang Clean & Jerk (15 each)
500m Row
40 Double Unders
30 Push-Ups w/ 1 sec pause

———

Wednesday December 19, 2018

CROSSFIT
*****5:30am class will begin at 5:20am today*****

WARMUP:
Teams of 3-5
2k Ski
Must switch every 200m

2 Sets (led by coach)
10 Dead Hang to Engaged Hang
- rest 90 sec between sets -

3 Sets
Max Strict Pull-Ups
- rest 1 minute -
Max Strict Dips
- rest 2 minutes -

*If you complete 10 unbroken in set 1, add weight*

WOD (T) -
EMOM 25
A- 30 Sec Bike (72/62 RPM)
B- 30 Sec Hollow Body Hold
C- 30 Sec Battle Rope
D- 30 Sec Burpee Wall Overs
E- REST



INTENT:
The warmup will be nice and competitive. Have fun with that. Then we are getting into some
positioning on the pull-up bar. Now through January, we will be working on lots of strict gymnastics. So if you currently use a band for pull-ups, we are looking to work towards a thinner band or perhaps get rid of it all together. For our wod, this emom includes 2 newer movements to the program. Burpee wall overs were on Sunday two weeks ago and we introduced the battle ropes this past weekend. Those of you who missed them now have your chance to have fun with these movements. Today we are training strength, power, stamina, speed, agility, coordination and
accuracy.

———

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 December 20, 2018

CROSSFIT
WARMUP:
3 Rounds (Not For Time)
3 Laps Single Arm Farmer Carry (each)
3 Laps Double Farmer Carry
2 Minute Bike (72/62 RPM)
10 Strict Toes to Bar or Leg Raises


Every 4 Minutes for 5 Rounds
15/10 Calorie Bike Sprint
3 Squat Cleans (70%)



INTENT:
Last Thursdays warmup was simple looking, long and pretty deceiving. Today's is similar in that it
looks like it's not many things, but it will take some time. We are carrying a bit to start the program. We are trying to hold challenging pace on the bike. Guys, if you hold 72 for 2 minutes, that's 40 calories. We are also continuing our strict gymnastic strength with toes to bar. For the workout, we are going anaerobic and heavy(ish). You should get plenty of rest each round. However, your heart rate will get jacked up each time on the bike before you approach your barbell. The cleans are to be done as singles and if you need to take 15-20 seconds between them, that is fine. The bike is a sprint. No long than 45 seconds on the bike. Today we are training strength, balance, coordination, flexibility, power, speed and stamina.

———

FITNESS
WARMUP:
3 Rounds (Not For Time)
3 Laps Single Arm Farmer Carry (each)
3 Laps Double Farmer Carry
2 Minute Bike (72/62 RPM)
10 Strict Toes to Bar or Leg Raises


Every 4 Minutes for 5 Rounds
15/10 Calorie Bike
10 RKB Swings
1 Rope Climb

———

Friday December 21, 2018

CROSSFIT
WARMUP:
2 sets
1 Minute Ski
30 Sec Handstand Hold
20 Alt SA Strict Press (start and finish at the top)
10 Hang DB Snatches (5 each)

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

Every 90 Seconds for 6 Rounds
3-5 Strict HSPU

**2 second pause at the top of each rep**


WOD (T)
6 Rounds
6 Power Snatches (60-70%)
6 HSPU w/ 1 sec pause



***Use a deficit if you can do 6 unbroken HSPU every set***


INTENT:
For the second consecutive week, we are working on strict hspu strength. They may be kipped in
the workout. Just like last week, we have a pause at the top of each rep. Scale up option is using
a deficit. We will modify the movement for those who are unable to do hspu to alternating single
arm strict press as we did in today's warmup. Today we are training strength, power, speed,
coordination, balance, stamina, flexibility and accuracy.

———

FITNESS
WARMUP:
Stick Game
Then,
Surprise Game

EMOM 10
Odd: 100m Ski Sprint
Even: 2-5 Wall Walks


WOD
60 Walking Lunges
30 DB Snatches
60 Box Step Ups (weight optional)
30 DB Strict Press

*If you choosing weight, you should hit sets of 10 minimum

———

Saturday December 22, 2018

WARMUP:
4 Minute Row (focus on the kg/lb graph)
Accumulate 2 Minutes in a pronated bar hang
Accumulate 2 Minutes in a double DB overhead hold
Accumulate 2 Minutes in a Hollow Body Hold
Accumulate 40 Beat Swings


TEAM WOD
Teams of 3 - Relay Style

AMRAP 20
250m Row
10 Push Press w/ 1 sec pause at the top (95/65)
Max Unbroken Set of Bar Muscle Ups, C2B or Regular Pull-Ups

Score = Total reps on the pull-up bar.

———

Sunday December 23, 2018

WARMUP:
2 Sets
2 Minute Bike (72/62 RPM)
10 Groiners
10 Step Ups
15 Single Arm High Pulls (each)
15 Single Arm Strict Press (each)
1 minute Active Squat Hold

WOD
4 Rounds
20/15 Calorie Bike
20 Box Jumps w/ step down (24/20)
20 Medball Sit-ups

Waterfall style for bike use.