Programming for April 29th through May 5, 2019

Athlete: Alison Pristera Photo: @supercleary

Athlete: Alison Pristera
Photo: @supercleary

Congratulations Kate Flynn!! She finished 3rd in her PowerLifting Meet this weekend in Brooklyn and qualified for the National Power Lifting Championships in Chicago.

We are having an In-House 3 Person Team Throwdown on Cinco De Mayo.
Please see the workouts at the front desks and sign up there as well.
More details are listed below under Sunday’s program.
There will be an athlete from each of three divisions on each team to keep all teams even.
Any questions, see Coach Rob.

If you ordered Murph apparel and have yet to be charged, please see someone at the front desk.
The apparel should be in at the end of the week.

Hats are still available to pre-order. The popular black multi-cam color is on back order until early June so be aware of that when ordering. We will be getting them but it will be a little bit of a wait.

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Monday April 29, 2019

CROSSFIT
WARMUP:
400m Run
10 Lateral Box Step Ups (each)
10 Groiners
35 Sec Table Top Hold
35 Unbroken Wall Balls
10 Beat Swings (TTB focus)

STRENGTH: Front Squat Triples
2x3 @65%
2x3 @70%
1x3 @75%

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


WOD (T)
400m Run
12 Toes to Bar
24 Box Jumps (24/20)
36 Wall Balls (20/24)
400m Run
36 Wall Balls
24 Box Jumps
12 Toes to Bar
400m Run



INTENT:
This is our deload week for front squats and we are using the 2 second pause at the bottom of each rep. For the past three weeks, we have trained toes to bar in intervals of 15 seconds on, 15 seconds off. You should know how many reps you can consistently hit in that small window of time. Take what you have learned in the past few weeks and use it in the workout today. The goal for wall balls is large sets (unbroken). The workout will take about 15 minutes. Manage you reps through each movement knowing what lies ahead of you. Today we are training strength, endurance, stamina, flexibility, balance, coordination, power, agility and accuracy.

———

FITNESS
WARMUP:
400m Run
30 Sec Table Top Hold
30 Sec Front Plank
30 Sec Side Plank (each)
10 Lateral Box Step Ups (each)
10 Groiners w/ pause
10 Pause Wall Balls


STRENGTH: (week 5)
Every 3 Minutes for 5 Sets
5 Front Squats (moderately heavy)
5 Box Jumps


WOD
AMRAP 15
400m Run
20 Wall Balls
20 Step-Ups
20 Sit-Ups


———

Tuesday April 30, 2019

CROSSFIT

WARMUP:
3 Minute Heels Down Row (75%)
10 Inchworm Push-Ups
100m Overhead Plate Walk
10 Handstand Kick Ups (away from the wall)
20 Alternating Top Down Strict Press (light)


STRENGTH: Strict Handstand Push-Ups
15 Minutes
5-7 Unbroken Sets @40% of MAX SET found 2 weeks ago
(rest as needed between each set)

What if I don't have them or can't do that many in a row?

2x8 Seated Press @35% of SA 8RM with a 5151 tempo
2x5 HSPU Negatives w/ a deficit


WOD (C)
For Time:
2K Row

- rest 5 minutes -

4 Minutes Max Push-Ups
(vest optional)



INTENT:
This is the second week in a row of working on our strict handstand push-ups. Like last week, we are continuing our progression and building off of it. You will have a 15 minute clock to get your work done. This means use as much or little rest time as needed. If your unbroken number of reps is 4 and you are able to do 4 unbroken on the minute, do that. This will better prepare you for when you see the movement in a workout. For those of us who do not quite have hspu, we are doing a mix of seated dumbbell strict press with a tempo as well as hspu negatives with a deficit. What does this mean? We want to be in control as we lower to a mat lower than where our hands are placed. We are creating the control, strength and stability here. For the workout, it should be no surprise that a 2k row test was coming. It was announced to some classes last week and the preparation has been in the program for weeks. You are all capable of performing at a high level today. Hold a pace you can sustain for the majority of the row and then go for it. Once you finish the row, walk around for 5 minutes and then you have 4 minutes to accumulate as many push-ups as possible. Today we are training strength, power, speed, endurance, stamina, coordination, accuracy, balance and flexibility.

———

FITNESS
WARMUP:
20 Row Strokes Legs Only
20 Row Strokes Legs + Arms (focus on position)
20 Row Strokes MAX POWER
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
5 Push-Ups
20 Single Arm High Pulls (each)
10 Beat Swings


EMOM 10 (week 5)
5-9 Pull-Ups
(You must be able to do 3 strict if you plan to kip)


WOD
5 Rounds
300m Row
20 Push-Ups
20 Single Arm Strict Press (10 each)

———

Wednesday May 1, 2019

CROSSFIT
WARMUP:
Running Mechanics led by coach
Angle (forward lean)
40m Fall Outs
20m March
20m A-step
800m Run
10 Groiners
10 PVC Pass Throughs
10 PVC Arounds the World
10 PVC Snatch Balance

Empty Bar Full Snatch Drills w/ Coach
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Snatch
1x5 Mid Shin Jumps
1x5 Mid Shin High Pulls
1x5 Mid Shin Snatch

6 Minutes to Build to 75-80%

WOD (T)
AMRAP 20
6 Snatches (75-80%)
400m Run


INTENT:
There are not many things to focus on today. It is a great day to practice your snatch technique and get some
solid reps in. We will go through some form for running as we warmup and your coach will lead your through
the empty bar drills before you have time to work up to the weight you'll use in the workout. The workout is 20
minutes and all about consistency. These snatches are intended to be full squats but can be powered if needed. The target number of rounds should be 4-5 depending how heavy your barbell is and how well you can move through each set and keep your 400s around the same pace. Today we are training strength, power, speed, endurance, stamina, coordination and balance.

———

FITNESS
WARMUP:
Running Mechanics led by coach
40m Fall Outs
20m March
20m A-step
400m Run
10 Single Arm RKB Swings (each)
10 Sciatic Nerve Floss (each)
20 Alt Toe Touches


MIDLINE:
90 Sec Front Plank
- rest 1 minute -
90 Sec Right Side Plank
- rest 1 minute -
90 Sec Left Side Plank
- rest 1 minute -
90 Sec Empty Bar Overhead Hold

WOD
3 Rounds
400m Run
30 DB Snatches
100m Double Farmer Carry

———

Thursday May 2, 2019

5:30am Class will begin at 5:15am today!

CROSSFIT
WARMUP:
30 Sec Kneeling Butt to Heel
20 Beat Swings
15 Sec Top & Bottom of the Dip Hold
15 Single Arm High Pulls (each)
30 Sec of A-Steps
50 Plate Taps


WOD
AMPRAP 40
800m Run (vest optional)
15-20 Pull-ups
15 Sec Top of the Ring Support Hold
15 Sec Bottom of the Ring Support Hold
10-15 Dips (ring or bar)
4 Minute Ski (30-40 SPM)
4 Minute Bike (Remain at the same RPM the entire time)

Goal: Get through 2 rounds


INTENT:
This is another long Thursday workout as we near closer to Memorial Day Murph. Building aerobic capacity
takes a long time and understanding your pace is essential in doing so. The AMPRAP today includes a few
pieces that you'll see in Murph. If you have a vest and wish to practice with it, use it for the 800m run, pull-ups
and dips. We have biked and skied for longer periods of time so you should be aware of your capable pace for these two machines. Also, know you go right back into the run afterwards. Today we are training strength,
endurance, 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 May 3, 2019

CROSSFIT
WARMUP:
2 Sets
2 Minute Bike or Ski
10 Burpees
10 Tuck Jumps
10 Band Aparts


STRENGTH: Bench Press
12 Minutes to Build to a Heavy Double


PARTNER WOD (T) -
10 Rounds (5 each)
"I Go You Go Rounds"
5 Bench Press
5 Power Cleans


**Ideally using the same weight for both movements**
**Around 70-80% of today's strength**


INTENT:
After a long endurance wod yesterday, there's a ton of strength today. We haven't benched in a while so we will be going over positioning on the bench and how to properly spot a lift. We are working up in weight hitting doubles. A 1RM will be coming in the near future but I want everyone to get comfortable benching again before we go for it. You will need to remember the number you hit for the double because that is the ideal weight we will use for the wod. With a partner, hit a full round before you rest and your partner goes. There will be two bars set up. One will be on the rack and the other on the floor. It you are unable to hit the bench press unbroken and/or cleans in consistent singles, modify the weight in order to do so. Today we are training strength, power, speed, balance and flexibility.

———

FITNESS
Running Mechanics (in the driveway)
20m Fall Outs
20m March
20m A-step
300m Run
15 Sec Top & Bottom of the Push-Up Hold
10 Single Arm High Pulls (each)
10 Single Arm Push Press (each)

STRENGTH:
4 Sets
10 DB Bench Press w/ 3001 tempo
10 Banded Tricep Extensions


WOD
Every 4 Minutes for 5 Rounds
300m Run
12 Single Arm Hang C&J (6 each)
6 Ball Slams


———

Saturday May 4, 2019

WARMUP:
Every 20 Sec for 6 rounds
3 Burpees
5 Air Squats

30 Sec Kneeling Butt to Heel Hold
30 Pogo Hops
15 Hollow Rocks
15 V-Ups

Cone Snatch Game


WOD
EMOM 25
A- 30 Sec Bike (75/65 RPM)
B- 10 RKB Swings + 5 Box Jumps
C- 30 Sec Sit-Ups
D- MAX Double Unders
E- Rest

———

Sunday May 5, 2019

Cinco De Mayo 3-Person Team Throwdown
9am Start (please arrive between 8:30 & 8:45am)

Teams will be selected Thursday or Friday.
If you have not already signed up at the front desk, do that asap.
There are no regular classes Sunday.

Event 1

“Big Mike”
1 minute Max Calorie Assault Bike
- Rest 2 Minutes -
1 minute Max Muscle Clean & Press 
- Rest 2 minutes -
1 minute Max Bench Press

**All teammates perform individually and total their scores**

RX: 135/95 
Intermediate: 115/75
Scaled: 95/55


Event 2

“Triplet Relay”
6 Round Relay (2 each person)
12 C2B / Pull-Ups / Ring Row
10 OHS / Front Squat / Deadlift
8 BFB / Step Over / Reg Burpees

Weight: 135/95 

Event 3

“Karen’s Row”
2k Row
150 Wall Balls

RX: 20/14
Intermediate: 20/14
Scaled: 14/10

Programming for April 22nd through April 28, 2019

Athlete: Chris Stewert Photo: @supercleary

Athlete: Chris Stewert
Photo: @supercleary

Click Here to check out Coach Rob’s reflection on the 2019 Open in the “Pursuing Excellence” tab.

This Monday 4/22 is the last day to pre-order your new tee, tank or crop. This is the American Flag design.
We also have embroidered snapbacks available to pre-order in 6 different color options. Sign up at the desk as soon as possible. That order is going in soon as well.

Memorial Day Murph is 5 weeks away. We are training well for it and there will be a few different options for modifying the workout. For the second consecutive year, we are raising money for the Kawanis Club to send kids to camp this summer. Last year, we were able to send 6 kids. We will be accepting cash and check donations. This year, Sarah Mordetsky (President of the Kawanis Club and dedicated gym member) is providing a 511 tactical vest to raffle off. All the money collected will go directly to sending kids to camp this summer. Raffles are available now through Memorial Day.

We are having an In-House 3 Person Team Throwdown on Cinco De Mayo.
Please see the workouts at the front desks and sign up there as well.
There will be an athlete from each of three divisions on each team to keep all teams even.
Any questions, see Coach Rob.

Coach Kyle will be coaching another “Kid’s Week” during the spring break for middle school aged kids.
If you have kids that age and want them to participate, see Coach Kyle. Also, share this information with friends who are not members.

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Monday April 22, 2019

CROSSFIT
WARMUP:
2 Minute Bike (M:60-65, F:50-55)
10 Inchworm Push-Ups
10 Groiners
30 Sec Table Top Hold
30 Unbroken Wall Balls
10 Beat Swings (TTB focus)

STRENGTH: Front Squat Triples
3x3 @75%
1x3 @85%
1x3 @95%


WOD (T)
0:00-5:00
30 Wall Balls (20/14)
Directly into:
15 Sec Bike 60/50 RPM
15 Sec Bike 65/55 RPM
MAX Time Holding Over 75/65 RPM

05:00-10:00
4 Minute Clock
15 sec on 15 sec off
Max Toes to Bar

10:00-15:00
30 Wall Balls (20/14)
Directly Into:
15 Sec Bike 60/50 RPM
15 Sec Bike 65/55 RPM
MAX Time Holding Over 75/65 RPM



INTENT:
We are coming off a holiday weekend and many of you have off part or all of the this week. Be smart about your training especially if it is putting you off your normal schedule. Our front squats are HEAVY. We are hitting a set at 95%. If this feels too heavy for you today, stay lighter. Next week is a deload before we build it back up again. For our workout, the toes to bar interval that we saw for the last two weeks in now sandwiched in the middle of the wod. On either end is a set of 30 wall balls directly into a new way to hit a bike sprint. The first 30 seconds is a build up into holding over a specific RPM for as long as you can. It will be tough to do that after already being on the bike for 30 seconds. Even staying on for a 30 additional seconds will be a challenge. You scores will be length of time of the bike over the 30 sec start and total toes to bar. Today we are training strength, power, speed, stamina, balance, coordination, accuracy and flexibility.

———

FITNESS
WARMUP:
2 Min Bike (60/50 RPM)
30 Sec Table Top Hold
10 Sumo Inchworms
10 Groiners w/ pause
12 KB Waiter Lunges (6 each arm)
10 Pause Wall Balls

STRENGTH: (week 4)
Every 3 Minutes for 5 Sets, Perform 5 Front Squats
(increase weight each set & begin heavier than last week)


WOD
Every 3 Minutes for 5 Rounds
20 Sec Bike (75+, 65+ RPM)
12 Wall Balls (20/14)
12 Waiter Lunges (6 each)

———

Tuesday April 23,2019

CROSSFIT

WARMUP:
1 Mile Run (vest optional) - modify distance to stay under 10 min
100m Overhead Plate Carry
5 Handstand Kick Ups to 5 Sec Hold
30 Sec Supinated Hang
30 Sec Kneeling Butt to Heel Hold
20 Alternating Top Down Strict Press (light)


STRENGTH: Strict Handstand Push-Ups
15 Minutes
6-8 Unbroken Sets @35% of MAX SET found last week
(rest as needed between each set)

What if I don't have them or can't do that many in a row?
3x8 Seated Press @30% of SA 8RM with a 5151 tempo


WOD (T) -
2 Rounds
800m Run
15 Clean & Jerks (50%)


INTENT:
Bring you vest if you want! Today's warmup is a mile run and it's an opportunity to practice running for the vest on. This "vest optional" is just that, optional. We are not providing weighted vests, so if you plan on using one, you must either own one or borrow from a friend. We are raffling one off for Murph thanks to the Kawanis Club and Sarah Mordetsky. All the money raised will be going towards sending kids to camp this summer.
Our strict handstand push-up work this week is based off the max set you performed last week. You will have 15 minutes to work. Rest as needed to be able to the perform your sets unbroken. The seated tempo strict press with dumbbells is the alternative. If you would like to work in some kick up or negatives in there, that is an option to do as well. The workout is pretty simple and straight forward today. It's a total of 1 mile and 30 clean and jerks (power.) The weight is 50% of your clean and jerk, so it's something that can be cycled but not for an unbroken set of 15 reps. You may even need to hit singles if your stamina doen't allow you to keep moving. Today we are training strength, power, speed, stamina, endurance, flexibility, balance, accuracy and coordination.

———

FITNESS
WARMUP:
Running Mechanics led by coach
Angle (forward lean)
20m Fall Outs
20m March
20m Frozen March
20m A-step
800m Run
20 Single Arm High Pulls (each)
10 Beat Swings


EMOM 10 (week 4)
5-8 Pull-Ups
(You must be able to do 3 strict if you plan to kip)


WOD
AMRAP 15
20 Suitcase Deadlifts (10 each side)
20 Push-Ups
20 Zombie Sit-Ups
400m Run

———

Wednesdsy April 24, 2019

CROSSFIT
WARMUP:
3 Rounds
1 Minute Ski or Bike
5 Single Arm RKB Swings (each)
10 Sciatic Nerve Floss (each)
20 Sec L-Hang

2 Sets
100m Single Arm Farmer Carry (each)
100m Single Arm Overhead Carry (each)

**Remember to use the handles**


PARTNER WOD (T) -
AMRAP 5
"I Go You Go Rounds"
5 Deadlifts (65%)
5 Bar Facing Burpees

- rest 1 minute -

AMRAP 5
"Follow the Leader"
10/7 Calorie Ski
10 Box Jumps w/ step down (24/20)

- rest 1 minute-

AMRAP 5
20 Sandbag Over Yoke
Plank for the time remaining



INTENT:
Like mentioned in classes last week, we are doing the 100m carries again this week. Please use the handles. 10m is equal to 1 rep. Think about this when you are carrying weight. So if you carry 105lbs in one hand for 100m, that is equal to 210lbs for 10 deadlifts. The overhead carries will significantly improve your shoulder strength and stability for barbell movements and gymnastic movements such as handstand push-ups and handstand walking. Our workout is partner style and broken into stations. The deadlifts and burpees in an I go you go layout will keep both partners moving fast. The ski/box jump follow the leader we keep the team moving the entire 5 minutes. The last 5 minute amrap is sandbag over the yoke (or barbell) and plank the rest of the time. Some teams will be able to motor through the sandbag clean part. This just means more time to work on your core stability. Today we are training strength, power, speed, stamina, coordination, balance, agility and accuracy.

———

FITNESS
WARMUP:
3 Rounds
1 Minute Ski or Bike
5 Single Arm RKB Swings (each)
10 Sciatic Nerve Floss (each)
20 Sec L-Hang

2 Sets
100m Single Arm Farmer Carry (each)
100m Single Arm Overhead Carry (each)

**Remember to use the handles**


PARTNER WOD
AMRAP 8
"I Go You Go Rounds"
8 Calorie Ski
4 Sandbag Cleans

Directly into,

AMRAP 8
"I Go You Go Rounds"
8 Calorie Row
4 Burpee Box Jump Overs

———

Thursday April 25, 2019

5:30am Class will begin at 5:15am today!

CROSSFIT
WARMUP:
2 Minute Heels Down Row (20-25 SPM & focus on the graph)
10 Inchworms
30 Sec Kneeling Butt to Heel
50 Pogo Hops
10 Beat Swings
15 Sec Top & Bottom of the Dip Hold


WOD
AMPRAP 40
8 Minute Row (80%)
5 Turkish Get-Ups (each)
10 Beat Swings or Ring Swings
15 Sec Top of the Ring Support Hold
15 Sec Bottom of the Ring Support Hold
3-7 Ring Muscle Ups or Strict Chin-Ups (Goal: 1 set)
100 Double Unders (or 2:30 Minutes of Practice)



INTENT:
Today's AMPRAP has a couple focuses. We are looking to move for 40 straight minutes, work on the end ranges of a skill movement, practice a skill movement (muscle up), get a full body strength and coordination movement (turkish get-up), practice double unders and continue to understand row pace and position. We have rowed the last few weeks with multiple focuses of intent. We did 3x1000m and 6x500m. These both packed a bit of a punch and had completely different stimulus. I'm not going to lie or hide the fact that you will see a 2k row soon. But you are preparing for it so the work is being put in. The row today is at about 80%, maybe a little higher for 8 minutes at a time. Some of you will row 2k in under and some over this time. The point is to practice good form for about the amount of time you will be on the machine. You will do this 2-3 times. Today we are training strength, coordination, balance, accuracy, flexibility, speed, stamina and endurance.

———

FITNESS
2 Minute Heels Down Row (20-25 SPM & focus on the graph)
10 Inchworms
30 Sec Kneeling Butt to Heel
50 Pogo Hops
10 Beat Swings
15 Sec Top & Bottom of the Dip Hold


AMPRAP 40
8 Minute Row (80%)
5 Turkish Get-Ups (each)
10 Beat Swings
15 Sec Top of the Dip Hold
15 Sec Bottom of the Dip Hold
5-10 Strict Dips
5-10 Strict Chin-Ups (Goal: 1 set)
100 Double Unders (or 2:30 Minutes of Practice)

———

Friday April 26, 2019

CROSSFIT
WARMUP:
Running Mechanics led by coach
Angle (forward lean)
40m Fall Outs
10m March
10m Frozen March
20m A-step
Action
- knee drive (use the rig)
400m Run
10 Groiners
10 PVC Pass Throughs
10 PVC Arounds the World
10 PVC Snatch Balance

Empty Bar Snatch Drills w/ Coach
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Snatch
1x5 Empty Bar 3 Position Snatch

EMOM 12
3 Position Power Snatch Complex (unbroken)
High Hang Snatch
+
Low Hang Snatch
+
Full Power Snatch


WOD (T) -
3 Rounds
400m Run
10 Power Snatches (70-75% of PS)
20 Push-Ups



INTENT:
Running, snatches and push-ups. These are the only three movements we are focused on today. This means we want to be extra conscious of being as perfect through these movements as we can. We will go through the running mechanics as we have at least once a week for the past 5 weeks. Then we will drill the snatch with the empty barbell and hit the same emom as we have the last two weeks. Yes, this is the same exact emom and it is on purpose. We want to keep drilling the positions and build speed and strength in the movement. The workout is a 3 rounder with a run, moderately heavy power snatches that may be cycled for a few reps at a time or quite possibly hit as singles the whole time. Then a set of 20 push-ups. There is no pause required. We are just looking for perfect reps as we get some volume in to prepare for 200 come Memorial Day. Today we are training strength, power, speed, endurance, stamina, balance, coordination, accuracy and flexibility.

———

FITNESS
Running Mechanics led by coach
Angle (forward lean)
20m Fall Outs
20m March
20m Frozen March
20m A-step
Action
- knee drive (use the rig)
400m Run
15 Sec Top & Bottom of the Push-Up Hold
2 Wall Walks w/ a pause
10 High Pulls (each)


STRENGTH:
4 Sets
10 DB Bench Press w/ 3001 tempo
10 Bent Over Rows


WOD
4 Rounds
12 DB Snatches
4 Wall Walks
200m Run

———

Saturday April 27, 2019

WARMUP:
In the Driveway:
20m March
20m A Step
10m High Knees
10m Butt Kicks
400m Run (focus on breathing & position)

10 Groiners
10 Bottom Half Burpees
10 Samson Lunges
10 Air Squats
10 Single Arm RKB Swings (each)

PARTNER WOD
800m Run Together
40 RKB Swings
15 Synchro Burpees
600m Run Together
40 KB Goblet Squats
15 Synchro Burpees
400m Run Together
40 DB Snatches
15 Synchro Burpees
200m Run Together
40 DB Overhead Lunges
15 Syncrho Burpees


———

Sunday April 28, 2019

WARMUP:
12 Minute Relay
2 Teams
15 Sec Ski
60m Sled Sprint

7 Minutes to Complete 5 Rounds of
5 Pull-Ups
10 Push-Ups
15 Air Squats


EMOM 20
A- 100m Ski
B- 30 Sec of Sit-Ups
C- 20 Sec L-Sit or L-Hang
D- Max Wall Walks
E- REST