Programming for January 28th through February 3, 2018

Athlete: Jackie Curtis Photo: @supercleary

Athlete: Jackie Curtis
Photo: @supercleary

As most of you have already heard, Mike Patterson passed away last Thursday. It was unexpected news for all of us to hear. Unfortunately, his family was also mourning the loss of another family member in Florida. The funeral arrangements for Mike have not been made as of now. We will make those details available as we get them. A number of members were asking if and how we will do something to honor Mike. We will absolutely pay our respects to “Big Mike” and honor him the right way. We are going to have a hardcover notebook at the front desk available to anyone who would like to share memories of Mike or messages to him. We will keep it at the desk all week and give it to his fiance Sharon.
————

The Open

We are hosting our Lottery Draft for our In-House Team Open Competition on this Saturday Feb 2nd.
There are two coaches on each team (1 male & 1 female)
The team logos and colors will be unveiled at the draft as well.

If you have yet to sign up, the list is at the front desk. The tees and tanks will be $25.
Scoring and details will be announced soon.

The CrossFit Open is less than a month away.
Open Prep continues with an extra open style workout this Saturday morning following a
gymnastics clinic with Coach Kait at 10am.

Order of events on Saturday Feb 2 will be:
8AM- Class
9AM- Class
10AM- Bar Muscle Up Clinic w/ Kait
10:45AM- Open Prep
12PM- Open Lottery Draft & Logos Announced


————

Monday January 28, 2019

CROSSFIT
WARMUP:
15/10 Calorie Row
10 Squat Thoracic Rotations
10 Kossaks
10 Squat Press Outs
10 Lunges
10 Single Arm High Pulls (each)


STRENGTH: (from the rack)
5x10 Back Rack Lunges
Perform @40-45% of your 1RM Back Squat

- rest 2 minutes -


EMOM 16
A: 15/10 Calorie Row
B: 6-12 Back Squats @BW (or 55-60% of 1RM)
C: 2-5 Rope Climbs
D: REST


INTENT:
We are starting the week with the one movement that is guaranteed to make everyone sore, lunges. Last week we did these in the IWT at 40%. You can stay at that percentage if you feel a bit shaky there. If you had no issue at 40%, we are going to do our 5 sets at 45%. You get rest in between sets. Take it. The squat racks are being used for the entire program today. We are back squatting in the emom and the prescribed weight is your own body weight. We want to be able to hit between 6 and 12 reps at the chosen weight. For some of you this is easy, not a problem. For others, your body weight is close to your one rep max. We will go with a weight somewhere around 65% to start in that case. As far as the row and rope climbs go, these are opportunities to practice. You'll have time within that minute to breathe and not go all out. There will be opportunity later in the week when we will spend time teaching the progressions of rope climbs and we want everyone to improve, even those of you who have them. Today we are training strength, power, speed, coordination, balance, accuracy and flexibility.

———

FITNESS
WARMUP:
2 Rounds
300m Row
10 Squat Thoracic Rotations
10 Squat Press Outs
10 Lunges
10 Single Arm High Pulls (each)


STRENGTH: (from the rack)
5x10 Back Rack Lunges
Perform @40% of your 1RM Back Squat
- rest 2 minutes -


EMOM 16
A: 100m Row Sprint
B: 12 Goblet Squats
C: 2 Rope Climbs
D: REST

———

Tuesday January 29, 2019

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike (72/62 RPM)
10 PVC Pass Throughs
10 PVC Snatch Balance
15 Sec Top of the Ring Support Hold
15 Sec Bottom of the Ring Dip Hold
10 Single Arm High Pulls (each)
Dead Hang to Engaged Hang [Bar or Ring] (led by coach)


GYMNASTICS STRENGTH:
3 Sets
Max Strict Pull-Ups
- rest 1 min -
Max Strict Dips
- rest 1 min -
Max Strict Toes to Bar
- rest 2 min -


Empty Bar Snatch Warmup w/ coach

6 Minutes
Build to 70% in doubles

WOD (T)
5-4-3-2-1
Power Snatch (70%)
Strict Ring Muscle Up

***Modify With:
A- Strict C2B Chin-Ups + Strict Ring Dips
B- Strict Chin-Ups or Strict Ring Dips
C- Strict Banded Falso Grip Muscle Up


INTENT:
Lots of strict gymnastics today and the upper body gets it's fair share of work after yesterday got lots of legwork. This is our final week of the pull-up/dip/ttb format of strength training. Next week we will work up to a 1RM weighted strict pull-up, which will be leaderboard worthy. After the strength, our workout is a small rep scheme with a challenging gymnastic movement in the strict muscle up. I've added this in a workout because it shouldn't be uncommon despite how many look at it. We are looking for you to gain 3+ strict pull-ups before safely using the kipping pull-up. This works similar for the muscle up. How many of you can do kipping muscle ups on the rings and cannot do 1 strict? We are looking to change that. As February begins, we turn towards a kipping focus for the pull-up bar and we will have a strict muscle up focus on the rings. We have progressions and drills to get you stronger in this movement. For those who need to continue with the strict pulling on the bar, we have some adjustments but we will keep the focus for you there. Strength takes patience, time, commitment and consistency. It also helps to recover well too. Today we are training strength, power, balance, coordination, flexibility, speed, accuracy and stamina.

———

FITNESS
WARMUP:
2 Sets
30 Sec Bike (72/62 RPM)
15 Sec Top of the Ring Support Hold
15 Sec Bottom of the Ring Dip Hold
10 Single Arm High Pulls (each)
Dead Hang to Engaged Hang (led by coach)


GYMNASTICS STRENGTH:
3 Sets
Max Strict Pull-Ups
- rest 1 min -
Max Strict Dips
- rest 1 min -
Max Strict Toes to Bar
- rest 2 min -


AMRAP 12
12 Alt DB Snatches
12 Box Jumps w/ Step Down (24/20)
12 Ring Rows at 3010 Tempo
[pull to your ribcage]

———


Wednesday January 30, 2019

CROSSFIT
5:30am class will begin at 5:15am today.

WARMUP:
1 Minute Heels Down Row
1 Minute Front Plank
30 Sec Kneeling Butt to Heel Hold
30 Pogo Hops
20 Alt Toe Touches
1 Minute Side Plank (each side)
10 Bottom Half Burpees


WOD (T)
Every 10 Minutes for 3 Rounds
500m Row
80 Double Unders
60 Sit-Ups (Scale Up to V-Ups)
40 RKB Swings (70/53)
20 Burpees



INTENT:
Today is about moving. It is an "engine" workout but is not intended to be one that puts you on your ass. We are building our aerobic capacity here. Classes with more than 14 (rowers) athletes can have some start with the burpees and work backwards. Choose a weight for the kb that will allow 2 sets. The option for v-ups is there for those who can manage them in larger sets. Otherwise, go with sit-ups to stay in motion. Today we are training endurance, stamina, strength, agility, coordination, balance, flexibility 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 January 31, 2019

CROSSFIT
WARMUP:
2 Rounds
2 Minute Bike (65/55 RPM)
2 Laps Single Arm Farmer Carry (each)
2 Laps Single Arm Overhead Carry (each)
10 Single Arm Strict Press w/pause
10 Empty Bar Good Mornings

GYMNASTIC STRENGTH:
Strict Handstand Push-Ups

2 Minutes
Practice Kicking Up Position (away from the wall)

4 Minutes
Accumulate 10 HSPU negatives (3 second descent)

10 Minutes
4 Sets
Max Strict HSPU
- rest 1 minute after each set -
*once you can do 10 unbroken reps, add a deficit*

(Alternating SA Top Down Strict Press if you don't have HSPU)


BARBELL STRENGTH:
4x10 Deadlift (Day 6)
**Unbroken Reps with a Double Overhand Hook Grip**

(Increase 10-15lb from last time as long as all sets were unbroken)

- 2 minute rest walking or bike at a conversational pace -


INTENT:
Like I mentioned on Tuesday as far as kipping gymnastics in February, we will turn our hspu focus to kipping as the Open nears. However, if you do not have 3+ strict hspu, we advise you to continue building the strength and not rely on the kipping movement. You will be safer and stronger if you keep building the strength. Today is also our last "training" day for the deadlift 10s. Next time we deadlift heavy, we will be finding a 10RM. Our last 6 sessions of this should give you an idea what you are capable of hitting. We will help you with how to approach the 10RM when we have that programmed in about 10 days. Today we are training strength, power, balance, accuracy, flexibility, stamina and coordination.

———

FITNESS
WARMUP:
3 Rounds
1 Minute Bike (65/55 RPM)
2 Laps Single Arm Farmer Carry (each)
2 Laps Single Arm Overhead Carry (each)
2 Laps Double Arm Farmer Carry
10 Single Arm Strict Press
10 Single Leg RDL w/ Empty Bar


WOD
AMRAP 14
7 KB Suitcase Deadlifts (each)
14 Push-Ups w/ 1 sec pause
20m Bear Crawl or 10m HS Walk

———

Friday February 1, 2019

CROSSFIT
WARMUP:
EMOM 12
A: 30 Sec Ski
B: 30 Sec Bike
C: 30 Sec Row
D: 30 Sec WB Squat Hold



Rope Climb Technique & Practice

Level 1: Seated Footwork Drills
Level 2: Hanging Footwork Drills (off pull-up bar)
Level 3: Climbing the Rope

After Drills,
1 Minute Max Rope Climbs

Your coaches will work through each level.
You will stay in each level until you become efficient enough to advance.


PARTNER WOD (T) -
60 Calorie Ski
60 Thrusters (95/65)

60 Calorie Bike
60 Wall Balls (20/14)

60 Calorie Row
60 Thrusters (95/65)


INTENT:
As mentioned earlier in the week, we will spend time going over rope climb technique and progressions. Then you will get some practice with a 1 minute amrap of rope climbs. Training speed in the climb is needed for those of you who look to give it a shot at the leaderboard workout one of these days. Everyone, yes everyone has a chance to improve in some way with rope climbs today. The partner wod requires good communication, good movement and staying within your own ability. Going large sets to start while knowing you have a tendency to burn out is a poor decision. Discuss the approach with your partner, know your strengths and theirs. The reps do not have to be split evenly down the middle. Do what is best for your team and have fun. Today we are training strength, power, speed, agility, accuracy, coordination, balance, endurance, stamina 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.

———

Saturday February 2, 2019

WARMUP:
16 Rounds of Tabata
4 Rounds Row
4 Rounds Bike
4 Rounds Air Squats
4 Rounds Empty Bar Push Press


10 Minutes
Build to a Heavy:
1 Power Clean
2 Front Squats
3 Shoulder to Overhead

*Share barbells as needed*

PARTNER WOD
100 Calorie Row
Then,
12 Rounds (6 each) of:
1 Power Clean
2 Front Squat
3 Shoulder to Overhead

**Use 70% of what you built up to in the 10 minutes**

———

10am
Bar Muscle Up Clinic with Coach Kait

Immediately following the clinic is
OPEN PREP with Coach Rob

AMRAP 12
15 Deadlifts (275/185)
100 Double Unders
15 Bar Muscle Ups
100 Double Unders
15 HSPU (open standard)
100 Double Unders

———

Sunday February 3, 2019

EMOM 20
A: 30 Sec Battle Rope
B: 30 Sec Sit-Ups
C: 30 Sec Side Plank (alt each round)
D: 30 Sec Active Squat Hold


EMOM 20
A: 15 RKB Swings (70/53)
B: 10 Box Jumps w/ Step Down (30/24)
C: 15 Wall Balls (20/14)
D: 10 Toes to Bar








Programming for January 21st through January 27, 2019

Athlete: Megan Dehey Photo: @supercleary

Athlete: Megan Dehey
Photo: @supercleary

The CrossFit Open is under 5 weeks away!
This past weekend’s Open Prep was packed.
We are preparing you for these workouts on a daily basis.
We are hosting our Lottery Draft for our In-House Team Open Competition on Feb 2nd.
There are two coaches on each team (1 male & 1 female)
Please sign up at the front desk. The tees and tanks will be $25.
You will know your team and color on Feb 2.
Scoring and details will be announced in the coming weeks.

———

Monday January 20, 2019

CROSSFIT
WARMUP:
1 Minute Bike
1 Minute Ski
10 Sciatics Nerve Floss (Each)
10 Box Step Ups + 3 Box Jumps
30 Sec Kneeling Butt to Heel (sit on your heels)
10 Staggered Stance Good Mornings (each)


Core / Felxibility / Strength Tests
90 Sec Front Plank- 1 minute rest -
90 Sec Side Plank (each side)
- 1 minute rest -
2 Minute Sorensen Hold

Standing Lumbar Flexion Test

Deadlift 125% of BW X 3 reps with a 3010 tempo


STRENGTH: Deadlifts (Day 5)
4x10 (unbroken with hook grip)
**about 10lbs heavier than last time**

- 2 minute walk or bike between sets-


WOD (T) -
For Time:
50 Power Cleans (55%)
50 Box Jumps w/ Step Down (30/24)



INTENT:
We start the week off with standards we are looking to make more aware of in the gym. As members of this community, we will be making certain information available to YOU only. This starts with "Barbell Cycling" standards. Basically this information will tell us whether you are at a low level or a high level of risk for injury. Barbell cycling meaning any volume pulled from the floor. This doesn't mean you cannot perform these, it just means you need to take more caution. Modifying the movement or volume is important. Most of you guys and girls do a good job as far as listening to your body. After these tests, we continue with Day 5 of the deadlift 10's. We have 2 more sessions of this before the Open. The workout is simple, power cleans and box jumps. The power cleans should be a weight the you may be comfortable cycling. You'll know from the tests if it's safe for you to cycle the bar. The box jumps are prescribed higher and with a step down each time. We are saving our ankles and achillies by stepping down. Today we are training strength, power, stamina, flexibility, balance, accuracy and coordination.

———

FITNESS
WARMUP:
2 Sets
1 Minute Bike
1 Minute Ski
10 Sciatics Nerve Floss (Each)
10 Box Step Ups + 3 Box Jumps
30 Sec Kneeling Butt to Heel (sit on your heels)
10 Staggered Stance Good Mornings (each)


Core / Felxibility / Strength Tests
90 Sec Front Plank- 1 minute rest -
90 Sec Side Plank (each side)
- 1 minute rest -
2 Minute Sorensen Hold

Standing Lumbar Flexion Test

Deadlift 125% of BW X 3 reps with a 3010 tempo


EMOM 16
A: 12/8 Calorie Bike
B: 8 BB Deadlifts
C: 12 Box Jumps (24/20)
D: Rest

———

Tuesday January 22, 2019

CROSSFIT
WARMUP:
2 Sets
100m Ski
5 Inchworm Push-Ups
15 Sec Top of the Ring Support Hold
15 Sec Bottom of the Ring Dip Hold
10 Single Arm High Pulls (each)
10 V-Ups
10 Dead Hang to Engaged Hang (led by coach)


GYMNASTICS STRENGTH:
3 Sets
Max Strict Pull-Ups
- rest 1 min -
Max Strict Dips
- rest 1 min -
Max Strict Toes to Bar
- rest 2 min -


WOD (T)
AMRAP 15
12 Shoulder to Overhead w/ 1 sec pause at the top
3 Rope Climbs
- rest 1 minute after each round -


**Start with a weight where you can remain unbroken through 2-3 rounds**
Example:
95 - 115 - 135 - 155 - etc...

FITNESS:
Stay at the same weight if you are new to the barbell.


INTENT:
The strength gains from this strict gymnastics work have been great. We want to continue this through January and take it into the next month. We will add higher skill levels in strict muscle up strength work as well as diving into proper kipping technique. The workout has a set rest time after each round. This will allow for everyone to learn their own pace. It will also be an opportunity for those looking to compete for the "15 rope climbs" on the leader-board to get some practice. The barbell weight goes up each round and the goal is to remain unbroken. Most of you will be push jerking. Remember to stand all the way up and lock out each rep. The 1 sec pause will help that. Today we are training strength, power, stamina, speed, agility, coordination, accuracy, balance 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.

———

Wednesday January 23, 2019

5:30am class will begin at 5:15am today

WARMUP:
2 Rounds
2 Minute Heels Down Row (R1:70% - R2: 80%)
1 Minutes Bike (60/50)
10 Empty Bar Lunges
10 Groiners
10 Step Ups
10 Bottom Half Burpees


WOD (T)
0:00-6:00
40 Back Rack Lunges (40% of your 1RM BS)

*Goal = Sets of 10+

6:00-12:00
20/15 Calorie Bike
40 Burpees

12:00-18:00
40 DB Box Step Ups

*Goal = Sets of 10+

18:00-24:00
1k Row



INTENT:
The IWT was so well attended last week and the energy was great. We have another one this week. We are using the number you hit last week for the 1RM back squat for percentages when performing our lunges today. These are taken off the rack. If you are unable to hit 10+ reps in a set, go lighter. The next 6 minutes is a bike/burpee combo. The heart rate will be elevated, you'll feel the lunges from the previous station and your legs will get more challenged. Then, just like the lunges, DB step ups should be done in similar fashion. Lastly, a 1k row to finish is not necessarily a sprint. You want to maintain a solid pace. Starting hot in a sprint pace and fading is NOT what we are looking for. Be smart. Have fun. Today we are training strength, power, speed, stamina, endurance, agility, coordination, accuracy, flexibility 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.

———

Thursday January 24, 2018

CROSSFIT
WARMUP:
2 Rounds
30 Sec Kneeling Butt to Heel
30 Pogo Hops
30 Sec Handstand Hold
10 Single Arm High Pulls
10 Single Arm Strict Press


GYMNASTIC STRENGTH:
Strict Handstand Push-Ups

2 Minutes
Practice Kicking Up Position (away from the wall)

4 Minutes
Accumulate 10 HSPU negatives (3 second descent)

10 Minutes
4 Sets
Max Strict HSPU
- rest 1 minute after each set -
*once you can do 10 unbroken reps, add a deficit*

(Alternating SA Top Down Strict Press if you don't have HSPU)


WOD (T) - 12 Minute Cap
For Time:
3 Rounds
20 Hang Power Snatches (95/65)
100 Double Unders




INTENT:
I am extremely happy with how the strict gymnastics have been going. We continue the same style as it's been working well. A number of people were able to kick up to the wall unassisted and hold a handstand for the first time. If you feel like you can try strict hspu now, give it a shot. You can continue to do top down strict press if you fail. Failing is part of learning. The workout has hang power snatches and large sets of double unders. The snatches should be done in sets of 5+. At that point in the workout, you will want to breather between reps. Today we are training strength, power, speed, endurance, stamina, flexibility, balance, accuracy and coordination.


———

FITNESS
WARMUP:
2 Sets
30 Sec Kneeling Butt to Heel
30 Pogo Hops
3 Wall Walks w/ 2 sec pause
10 Right Arm High Pulls
10 Right Arm Strict Press
1 Lap Right Arm OH Carry
10 Left Arm High Pulls
10 Left Arm Strict Press
1 Lap Left Arm OH Carry


WOD
60 Double Unders
30 DB Snatches
60 Double Unders
10 Wall Walks
60 Double Unders
30 DB Santches
60 Double Unders

———

Friday January 25, 2019

CROSSFIT
WARMUP:
20 groiners
10 Squat Press Outs
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
5 Push-Ups w/ 1 sec pause
10 Sec Hollow Hang
10 Sec Arch Hang
10 Beat Swings


2 Sets
2 Laps Single Arm Farmer Carry
20 Hollow Rocks
10 Side Plank Hip Raises
20 Unbroken Wall Balls


WOD (C) -
AMRAP 10
15 Thrusters (95/65)
10 Toes to Bar
5 Bar Facing Burpees

**You will pair up and judge each other**


INTENT:
As I said at the beginning of the month, we will be having workouts when we judge each other. This is for a few reasons but a big one is that we are getting closer to the Open and we will need to judge each other for those workouts. The warmup has two parts that will get the muscles, joints and mind prepared to hit the workout. The movements in the wod are nothing new. Move at a pace that YOU can maintain and move best through. If you worry about the person next to you more than how you move, you'll get lost in the wod. Move with a purpose, break up sets in the most efficient way for you. The bar facing burpees are open standard too. This means pop up with two feet and jump over the bar with both feet. Today we are training strength, stamina, endurance, coordination, balance, accuracy, agility and flexibility.

———

FITNESS
WARMUP
20 groiners
10 Squat Press Outs
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
5 Push-Ups w/ 1 sec pause
10 Sec Hollow Hang
10 Sec Arch Hang
10 Beat Swings

WOD 1
21-15-9
Wall Balls
Push-Ups

WOD 2
AMRAP 10
10 Thrusters
10 V-Ups
30 Sec Front Plank

———

Saturday January 26, 2019

WARMUP:
EMOM 16
A: 30 Sec Ski
B: 30 Sec Bike
C: 30 Sec Row
D: Rest


30 Sec Active Squat Hold
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
15 Single Arm High Pulls (each)
10 Dead Hang to Engaged Hang (led by coach)
10 Push-Ups
10 Air Squats

WOD
AMRAP 20
10 Strict Pull-Ups
20 Push-Ups w/ 1 sec pause
30 Air Squats

———

OPEN PREP with Coach Rob
10am Start

WOD
17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

———

Sunday January 27, 2019

WARMUP:
24 Rounds of Tabata
6 Rounds of Bike (70/60)
6 Rounds of Hollow Rocks
6 Rounds of Side Plank (alt every round)
6 Rounds of Alt Single Arm Russian KB Swings


3 Person TEAM WOD
6k Bike
60 KB Swings (70/53)
60 Burpees
60 Toes to Bar
60 Sandbag Cleans