Programming for May 27th through June 2, 2019

Check back later Monday night for a video from our Murph challenge.

The raffle winners from our Memorial Day fundraiser are:
James Cameron (511 vest)
Ana Dellarusso (beach passes)
Diana Grillo (beauty basket)

We are accepting donations through the end of the week. Right now we have raised enough to send 2 kids to camp this summer. We would like to send 2 more. If you have not already donated, cash, check or venmo are the options.

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Monday May 27, 2019

Memorial Day Heat Times:
8am, 9am, 10am, 11am

WORKOUT OPTIONS

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

LEADERBOARD (unweighted and unweighted)
Noted on the whiteboard:
Nothing noted with time = unweighted as written or partitioned
RX = weighted partitioned
RX+ = weighted unpartitioned

2)
"HALF MURPH"
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28, 2005. During Operation Red Wings, Michael and three of his teammates became compromised and fell under fire when they were behind enemy lines. After 45 minutes of extreme firefight and all 4 men sustaining injuries and/or gunshot wounds, they needed to radio for help. Without hesitation and with complete disregard for his own life, Michael moved into the open, where he could gain a better position to transmit a call to get help for his men. Before hanging up and returning to the firefight where he did not survive, Michael's last word's were "Thank You." His radio call was a success. Unfortunately, the team aboard a helicopter did not make it to save Murph's team. It was shot down by a rocket propelled grenade. All 16 on board died. On June 28th, the anniversary of this day, we will honor all 19 men who gave their lives for our freedom. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.



3)
"Jerry"
1 Mile Run
2K Row
1 Mile Run


Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived
by his wife Molly and his sons Chad, Cody, Chase and Connor.

———

Tuesday May 28, 2019

CROSSFIT

WARMUP:
1 Minute Ski
1 Minute Bike
10 Sciatic Nerve Floss (each)
20 Sec Supinated Hang
10 Hollow Rocks
10 Arch Rocks
10 Throws


EMOM 20
A: 30 Sec Ski
B: 20 Sec Battle Rope
C: 30 Sec Sit-Ups
D: 20 Sec L-Sit
E: Rest

WOD (T) -
Every 4 Minutes for 4 Rounds
15/10 Calorie Bike
20 Plate Taps (45/35)
5 Throws to a Target


INTENT:
We are coming off Memorial Day Weekend. This means we are getting back into the normal schedule and adjusting from all the extracurricular activities. Make sure you hydrate and eat well getting back into the swing of things. Today's program is geared to keeping moving. The emom will get the blood flowing. Afterwards, the intervals have a movement we haven't seen in a while, throwing. The legs will feel before getting 5 throws. Your score will be total targets hit. Today we are training strength, power, speed, coordination, accuracy, balance, flexibility and agility.

———

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 May 29, 2019

CROSSFIT

WARMUP:
100m Overhead Walk w/ plate
20 Toes Touches
20 Empty Bar BTN Press
20 Air Squats

4 Minutes of Handstand Practice


STRENGTH: Strict Press (15 minutes)
4x10 @3001 Tempo
- rest 2 minutes -
(slightly increase across all 4 sets ending heavier than last week)


WOD (T) -
0:00-6:00
5 Minute Clock of:
30 Sec on, 30 Sec off
Max Strict Handstand Push-Ups

6:00-12:00
100m Heavy Goblet Carry
100m Single Arm DB Carry (each)

12:00-18:00
3 Rounds
10 DB Thrusters
10 Burpees


INTENT:
We continue to build our shoulder strength with tempo barbell strict press. We are looking to increase the weight across your four sets. We will have the opportunity in our warmup to get the shoulders ready and get handstand practice. The workout is broken up into three 6 minute clocks. Just like we trained toes to bar with intervals, we are doing the same today for strict handstand push-ups. For some of us, we will be looking to take away some of the lift we may have been using. Some may be moving from a modification to getting practice on the wall. Others will be working on speed in there sets. We are looking to stay consistent in hitting our reps. We are adding a new carry together during the wod. The goblet carry is exactly how it reads. The one thing you want to be ready for is the bicep pump you'll get pretty early on in the carry. The other carry is a single arm dumbbell. Using a different implement of weight each time you carry is important to your training. The dumbbell will challenge you in ways the kettbell can't. The last 6 minute clock is a fast 3 rounder of db thrusters and burpees. If needed, kettlebells can be used for the thrusters. Today we are training strength, power, speed, stamina, balance, agility, accuracy, flexibility and coordination.


———

FITNESS
WARMUP:
In the driveway:
20m March
20m A-Step
20m Alt Straight Leg Swings
20m A-Step
200m Run
20 Toes Touches
100m Overhead Plate Walk
10 Handstand Kick Ups (at the wall)


STRENGTH:
2 Sets
10 Single Arm Press (each) w/3001 Tempo
1 Minute Double KB Overhead hold or 1 Minute HS Hold

WOD - (20 Minute Cap)
30 Burpees
200m Run
30 Single Arm Thrusters
200m Single Arm Farmer Carry
30 Single Arm C&J
200m Run
30 Burpees

———

Thursday May 30, 2019

CROSSFIT
WARMUP:
Agility Ladder / Sled Sprint
Relay for 5 Rounds each

Then,
10 Inchworm Push-Ups
10 High Box Jumps
10 Empty Bar Staggered Stance Good Mornings (each)

STRENGTH:
12 Minutes
Superset:
4x6 Romanian Deadlifts (85% of PC)
4x6 Single Leg Drives (each) off a box


WOD (T) - 20 Minute Cap
3 Rounds
40m Sled Push
5 Squat Cleans
400m Run

R1: 70%
R2: 80%
R3: 90%



INTENT:
The shoulders got a hell of a workout yesterday. Your legs will get the brunt of it today. Our Romanian deadlifts and single leg drives are the same as last week, only slightly heavier. From there, the workout will prep us from the cleans we will do in our repeat of Open WOD 19.2. The sled push will hit the legs just enough to slow up the speed of the barbell. We want to stay under control and be calm as we hit our singles. The run is a recovery run, just like the sled and run workout last week. Change the weight for the next round when you get back from the run. Today we are training strength, power, speed, coordination, balance, flexibility, endurance and stamina.

———

FITNESS
WARMUP:
Agility Ladder / Sled Sprint
Relay for 5 Rounds each

Then,
10 Inchworms
10 High Box Jumps
10 Lateral Box Step Ups (5 each)
10 Single Legs RDL (each) no weight
10 Heavy RKB Swings

STRENGTH:
Superset:
2x6 Double DB or KB RDL (go heavier than last week)
2x6 Single Leg Drives off a box


WOD
Every 3 Minutes for 6 Rounds
40m Sled Sprint
10 RKB Swings

———

Friday May 31, 2019

CROSSFIT
WARMUP:
10m March
10m A-Step
10m Alt Straight Leg Swings
10m A-Step
Fall Out into 150m Run
10 Band Aparts
10 Banded "No Money"
10 PVC Pass Throughs
10 PVC Around the World
10 PVC Snatch Balance
150m Run


STRENGTH:
Superset
4x5 Bench Press
4x8 Knee Up External Rotation (each)


WOD (T) -
4 Rounds
150m Sprint
4 Power Snatches (75%)

- rest 2 minutes -


INTENT:
The bench press linear progressions continue with 5's this week but will be moving to smaller sets next week so that we can lift heavier. The 1RM bench will be in a few weeks. The external rotation exercise is vital to keeping the rotator cuff and shoulders healthy. If you get this number up, your bench will most likely go up too. For the wod, we should be ideally working for less time than we rest. A 150m sprint should take less than a minute as well as 4 power snatches.This workout may not seem like much on paper but if you did yesterday's it will pack a punch. Be aggressive on your power snatches and finish strong through each rep. Today we are training strength, power, speed, coordination, balance, agility and flexibility.

———

FITNESS
WARMUP:
10m March
10m A-Step
10m Alt Straight Leg Swings
10m A-Step
Fall Out into 150m Run
15 Sec Top & Bottom of the Push-Up Hold
10 Band Aparts
10 Banded "No Money"
1 Minute Bike

STRENGTH:
4 Sets
10 DB Bench Press w/ 4001 tempo
150m SPRINT
(rest 2 minutes after each set)


PARTNER WOD
50 Calorie Bike
50 Push-Ups
50 Partner Med-Ball Sit-Ups
50 DB Snatches
50 Calorie Bike


———

Saturday June 1, 2019

WARMUP:
400m Run
10 Beat Swings (ttb focus)
10 Bottom Half Burpees
10 Box Step Ups + 5 Box Jumps
Accumulate 4 Minutes Planking (any style)
Accumulate 4 Minutes in a Bar Hang



PARTNER WOD
AMRAP 25
P1: 400m Med Ball Run (20/14)
P2: AMRAP the following
10 Toes to Bar
10 Burpee Box Overs (24/20)

———

Sunday June 2, 2019

WARMUP:
10 Rounds of "Rowling"
Burpee Penalty for meter differential (5 max per round)


2 Sets
5 Turkish Get-Ups (each)
10 Single Leg RDL (each) KB weight optional
20 Ring Rows w/ tempo

WOD
50 Calorie Row
Then,
4 Rounds
12 Single Arm DB Push Press
12 Single Arm DB OH Lunges

Programming for May 20th through May 26, 2019

Athlete: Pat Duggan Photo: @supercleary

Athlete: Pat Duggan
Photo: @supercleary


We have a Murph Heat list available this week at the front desk.
Heats will begin at 8am and run every hour through the morning on Monday May 27th.
We will have the BBQ going as well with chicken, steak and hot dogs.
You are more than welcome to bring any food or drink you would like.

As announced in classes, we are raising money for the Kiwanis Club in efforts to send military kids to camp this summer. We were able to send 6 kids last year. Let’s at least match that this year!
Raffles are available now through Memorial Day for a 511 Tactical Vest + Rogue Gift Card.

There will be 3 workout options for Memorial Day. (Murph, Half Murph and Jerry)
If you plan on bringing a friend or family member to workout and they are not a member, please let Coach Rob know.

———

Monday May 20, 2019

CROSSFIT
WARMUP:
3 Minute Heels Down Row
10 Groiners w/ Pause
20 Lateral Band Step Overs
30 Sec Squat Hold
30 Sec Table Top Hold
10 Single Arm High Pulls (each)
50 Unbroken Wall Balls

STRENGTH: Front Squat Triples
3x3 @85%
1x3 @90%
1x3 @95%
1x60 Sec Front Rack Standing Hold @95%

WOD (T)
1000m Row
50 Wall Balls (20/14)
30 Pull-Ups (c2b if you have them)


INTENT:
We are now one week away from Murph. The volume for this week is down from the last couple weeks. Today is last heavy squat day before we test in two weeks. After your last set of squats, there is one 60 sec front rack hold at the 90% just to challenge your position and core. You may say that this workout looks familiar. It is very similar to the girl workout "Jackie." The thrusters are replaced by wall balls. I am throwing down a challenge. Who will go unbroken on the wall balls today? And who will go unbroken on the entire workout? Today we are training strength, power, endurance, stamina, balance, accuracy, coordination and flexibility.

———

FITNESS
WARMUP:
3 Minute Heels Down Row
10 Groiners w/ Pause
20 Lateral Band Step Overs
30 Sec Squat Hold
30 Sec Table Top Hold
10 Single Arm High Pulls (each)
50 Unbroken Wall Balls


STRENGTH: (week 7)
Every 3 Minutes for 5 Sets
5 Front Squats (increasing each set)


WOD (T)
1000m Row
50 Wall Balls (20/14)
30 Pull-Ups (c2b if you have them)

———

Tuesday May 21, 2019

CROSSFIT

WARMUP:
In the driveway:
20m March
20m A-Step
20m Alt Straight Leg Swings
20m A-Step
400m Run
5 Inchworm Push-Ups
100m Overhead Plate Walk
5 Handstand Kick Ups (at the wall)
20 BTN Strict Press (empty bar)


STRENGTH: Strict Press
4x10 @3001 Tempo
- rest 2 minutes -
(Learn from last week and slightly increase)


WOD (T) -
AMRAP 20
40m Sled Push
Max Unbroken Strict HSPU
400m Recovery Run

Score = Total S-HSPU

INTENT:
The strict press strength is the same as last week. Some of you may have started too heavy last week and needed to decrease the weight. If you were not in class for this last week, start lighter than you think. Using the 3001 tempo for a set of 10 keeps you under tension for 40 seconds. That’s a long time to be under tension. You may increase weight across your sets as long as the sets stay unbroken. Our handstand push-ups are in an amrap this week. Last week, they were in a "for time" workout. The set-up today will allow everyone who is practicing the strict hspu to get a decent size set in each round. The sleds will have varying weight. The run should be a recovery pace. You should get about 5 rounds in. Modifications can vary from z-press, to hspu negatives, to pike hspu, to wall walks. Today we are training strength, power, speed, endurance, stamina, flexibility, balance and accuracy.

———

FITNESS
WARMUP:
In the driveway:
20m March
20m A-Step
20m Alt Straight Leg Swings
20m A-Step
200m Run
10 Inchworms
100m Overhead Plate Walk
10 Handstand Kick Ups (at the wall)


STRENGTH:
2 Sets
10 Single Arm Press (each) w/3001 Tempo
1 Minute Double KB Overhead hold or 1 Minute HS Hold

WOD
AMRAP 20
100m Ski Sprint
40m Sled Push
10 Burpees
200m Run

———

Wednesday May 22, 2019

CROSSFIT
WARMUP:
2 Sets
1 Minute Bike (70/60 RPM)
30 Sec Kneeling Butt to Heel Hold
30 Sec Table Top Hold
10 Beat Swings (ttb focus)
10 High Box Jumps
10 Empty Bar Good Mornings


STRENGTH:
12 Minutes
Superset:
4x6 Romanian Deadlifts (80% of PC)
4x6 Single Leg Drives (each) off a box


WOD (T)
30 Calorie Bike
40 Power Cleans (50-55%)
50 Toes to Bar



INTENT:
As stated earlier in the week, we have less overall volume this week. This doesn't mean we won't be challenged. The deadlift superset strength is the exact same as last week. We are isolating the hamstring in the RDL and working to generate single leg power with the drives off the box. For the wod, we start our chipper on the bike. The weight for power cleans should be something that can be cycled for at least 5 in a row. Lastly, how will you break up the toes to bar to finish? We've trained this movement quite a bit in the last couple months and we have gone over our to break up big sets to be as efficient as possible for you (not the worry about what the person next to you is doing). Today we are training strength, power, speed, coordination, balance, flexibility, accuracy, stamina and agility,

———

FITNESS
WARMUP:
2 Sets
1 Minute Bike (70/60 RPM)
30 Sec Kneeling Butt to Heel Hold
10 Beat Swings (ttb focus)
10 Lateral Box Step Ups (each)
10 Single Legs RDL (each) no weight
10 Double KB Swings

STRENGTH:
Superset:
2x10 Double DB or KB RDL
2x10 Single Leg Drives off a box


WOD
Every 5 Minutes for 4 Rounds
12/8 Calorie Bike
12 Toes to Bar
12 Double KB Clean

———

Thursday May 23, 2019

5:15am START TODAY

CROSSFIT
WARMUP:
In the Driveway:
2x20m Fall Outs
2x20m March
2x20m A-Step
400m Run

10m Samson Lunge
10m Bear Crawl
10m Duck Walk
10m Crab Walk
10 Ring Arm Ring Rows (each)


WOD (T)
AMPRAP 40
800m Run
15 Single Arm High Pulls (each)
15 Burpees (any style)
15 Unbroken OHS (Empty Bar or PVC)
3 Minute Bike or Ski
50 Double Unders
3 Rope Climbs (any style)


INTENT:
This is the last longer piece before we take on Murph this Monday. The stimulus of this amPrap is to move well for 40 minutes. No score is going on the board. Get quality reps in and practice these movements. Get more comfortable climbing a rope. Get more confident with the jump rope. Keep a specific strokes per minute or rpm on the bike or ski. Feel out your overhead position with the squats. Get a decent number of high pulls in today to keep those shoulders healthy for the pull-ups you plan to do on Monday. Today we are training strength, speed, flexibility, coordination, accuracy, balance, stamina, endurance and agility.

———

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 24, 2019

CROSSFIT
WARMUP:
2 Minute Row
1 Minute Ski
10 PVC Pass Throughs
10 PVC Around the World
10 PVC Snatch Balance
15 Sec Top & Bottom of the Push-Up Hold
5 Perfect Push-Ups
15 Sec Top & Bottom of the Dip Hold


STRENGTH:
Superset
5x5 Bench Press
5x8 Knee Up External Rotation (each)


PARTNER WOD (T) -
60 Hang Power Snatches (95/65)
60 Ball Slams



INTENT:
Lots of power being thrown around today. Power lifting in the strength with our bench press. We are building off the last couple weeks with our 5x5 linear progression. The superset this time is knee up external rotations which will be incredibly beneficial to the strength and stability in your bench press. From there, the power continues into the workout. Hang power snatches and ball slams!!! The weight on the bar should be cycled for at least 6-10 reps in a row. The sets on balls slams should be about the same. Remember, follow through on EVERY SINGLE REP. And don't forget to have fun!! Today we are training strength power, speed, coordination, balance and flexibility.

———

FITNESS
WARMUP:
2 Minute Row
15 Sec Top & Bottom of the Push-Up Hold
10 Band Aparts
30 Sec Table Top Hold (fingers pointing back)
10 Single Arm High Pulls (each) w/ 30 sec hold on last rep


STRENGTH:
4 Sets
8 DB Bench Press w/ 4001 tempo
16 Alt Bicep Curls
Max Banded Tricep Extension

PARTNER WOD
60 Calorie Row
60 Ball Slams
60 Alt DB Snatches
60 Calorie Row

———

Saturday May 25

WARMUP:
3 Rounds
1 Minute Bike
400m Run
10 Box Step Ups
5 Broad Jumps
10 Single Arm Strict Press (each)


3 Person Team WOD
"Waterfall Style"
5 Rounds (each)
10/7 Calorie Bike
10 Push Press w/ 1 sec pause (95/65)
10 Box Jumps (24/20)

———

Sunday May 26, 2019

WARMUP:
2 Sets
100m Single Arm KB Farmer Carry
10 Sciatic Nerve Floss (each)
10 Inchworms
20 Lateral Band Step Overs
10 Beat Swings
2 Minute Row


WOD
AMRAP 16
16 RKB Swings
16 Calorie Row
16 V-Ups
16 Alt DB Snatches