Programming for June 24th through June 30, 2019

Athlete: Kelsey Scanlon Photo: @supercleary

Athlete: Kelsey Scanlon
Photo: @supercleary

Congratulations to Coach Kyle and his team finishing 1st in the Masters 40+ at the Asbury Park Games!!
Coach Rob, Mike Hyland, Marco Sanchez and Jenna Razeq also competed.

With the Long Beach water advisory still in affect, please keep in mind that more members than usual might be looking to shower at the gym Monday morning. Make sure you give yourself enough time.

———

Monday June 24, 2019

CROSSFIT
WARMUP:
3 Rounds each
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
Carry stride into the 150m mark and back.

10 Groiners w/ pause
10 Pause Wall Balls
10 Alt Box Step Ups + 5 Jumps
10m Crab Walk


STRENGTH: Front Rack Step Up [week 3]
4x10 (increasing weight)

---------------------------------
Options:
A: Barbell Front Rack Step Up
B: Goblet Hold Step Up
C: No Weight Step Up
D: Step Back Lunge (if step ups are no good)
---------------------------------

WOD (T)
AMRAP 15
400m Run
15 Wall Balls (20/14)
15 Box Jumps (24/20)




INTENT:
We are beginning a packed week for lifts and workouts. Today is 100% a training day. We are introducing a new running warmup that a few of you have done before in Dr. Jeremy's Saturday class. The step ups continue in this third week of progression. We are looking to use these 5 weeks to gain single leg strength through a linear progression and possibly discover and/or fix imbalances that we may not have known were present. If you are struggling with the step ups, it is well worth the conversation with your coaches to discuss continuing with step ups for strength even when the class program shifts to back squats. You will be stronger, safer and healthier in the long haul. For the workout, it is a classic crossfit amrap. What we want to focus on today is consistency and trying to keep even splits throughout the workout. This means avoid getting caught redlining the first run and then walking by the third round. Once you run in the gym from the 400, be ready to pick the wall up and hit 15 unbroken. That is the goal today. Use a lighter ball or shorter target to ensure you go 15 reps unbroken every single time. The box jumps can be modified by height or you can step up if needed. Today we are training strength, power, endurance, stamina, coordination, accuracy, balance, agility 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.

———

Tuesday June 25, 2019

CROSSFIT

WARMUP:
20 Plank to Down Dog Alt Toes Touches
10 Inchworm Push-Ups
100m Overhead Plate Walk
20 Sec Handstand Hold
10 Behind the Neck Press

STRENGTH: Strict Press (15 minutes)
5x4 @3001 Tempo
- rest 2 minutes -
(increase last set from last week)


Empty Bar Clean Warmup with Coach
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Cleans
1x5 Mid Shin Jumps
1x5 Mid Shin High Pulls
1x5 Mid Shin Squat Cleans

WOD (T)
0:00-10:00
Build to a Heavy Clean for the Day

10:00-20:00
50 Strict HSPU for time

**If you dont have s-hspu, practice your progressions for 10 min**


INTENT:
We will be testing our 1RM strict press soon. We started the strict press in the strength with sets of 10 and have continued to keep the 3001 tempo has we went from sets of 10 to 6 and now to 4. Less reps in the set means we should be able to go heavier. This may also mean you need more time to warm the weight up as well as more rest between sets. Be aware of this as you work today. Then we will drill some empty bar cleans to prepare for our lifting portion in today's workout. The clock will run continuous. The first ten minutes will be spent building to a heavy clean for the day. This is something you are probably pumped to do. We have hit more than a few workouts over the last couple months with lifts upwards of 90%. Today is your chance to go for heavier. At the 10 minute mark, those of you who have strict handstand push-ups will perform 50 for time. If you know you will be capped, that's okay. Use the 10 minutes to get as many as possible. If you do not have s-hspu, you can spend the 10 minutes working on handstand progressions. Today we are training strength, power, speed, balance, coordination, stamina and flexibility.

———

FITNESS
WARMUP:
Teams of 4+
2k Row (Switch every 30 sec)

20 Plank to Downward Dog Toe Touches
10 Sciatic Nerve Floss (each)
20 Sec Handstand Hold
10 Single Arm High Pulls (each)
30 Sec Kneeling Butt to Heel Hold
30 Pogo Hops

EMOM 12
A: 3 Wall Walks
B: 20 Jumping Lunges
C: Max Double Unders
D: Rest

WOD (T)
80 Top Down Press
60 Double DB Squats
40 Toes to Bar

———

Wednesday June 26, 2019

5:15am Start Time.

CROSSFIT
WARMUP:
20m March
20m A-Step
20m Alt Straight Leg Swings
20m A-Step
200m Run

2 Minute Heels Down Row
1 Minute Bike (60/50)
30 Sec Supinated Hang
30 Sec Hollow Body Hold

ENGINE WOD (T) - 45 Minute Cap
1 Mile Run
Accumulate 2 Minutes in a Bar Hang
2K Row
Accumulate 2 Minutes in a Hollow Body
5K Bike
Accumulate 300m in Single Arm Carries (any style)

*If you finish before the 35 minute mark, perform 60 zombie sit-ups


INTENT:
Coming off a heavier day and with tomorrow being a double strength day that will take a toll on the central nervous system, we have a more aerobic focus today with the addition of some static holds and carries. We want to keep the pace pretty even and keep calm on the hold/carries while the heart rate is elevated. You should not be gassed when you finish. If you have the urge to sit down or lay on your back when you complete this, you missed to intent. Please take the advice your coaches give you. We are setting up up for success. Today we are training strength, endurance, stamina, balance, and coordination.

———

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 June 27, 2019

CROSSFIT
WARMUP:
2 Sets
1 Minute Ski, Bike or Row
10 Push-Ups w/ 1 sec pause
10 Band Aparts
10 RKB Swings
10 Empty Bar Good Mornings


STRENGTH:
20 Minutes to Find a 1RM Bench Press


STRENGTH:
20 Minutes to Find a 1RM Deadlift



INTENT:
The intent of today is very straight forward. LIFT HEAVY. For the bench press, we have been lifting in heavy 5s and more recently in heavy triples. A number of you already hit your double from 6+ weeks ago for a triple. We will now test our 1RM for the day and then use that number as we enter into a bench press cycle. As for our deadlift, we have not been lifting in heavy rep schemes. The 1RM DL you find today will also be used in the same 531 cycle that the bench will be used in. This deadlift cycle will last the entire summer. You will get an opportunity to reset your 1RM at the end of Aug or beginning of Sept. Make sure you let your coaches know if have any issues that will hinder your lifts. We want to avoid injuries and keep you working out regularly. With that being said, make sure you eat well, hydrate and bring your energy today! We are training strength, power and speed today.

———

FITNESS
WARMUP:
2 Sets
1 Minute Bike
10m KB Walking Deadlifts
10 Sciatic Nerve Floss (each)
10 Hang DB Snatch (each)


Strength:
4x8 Suitcase Deadlifts (each side)


WOD
Every 4 Minutes for 4 Rounds
30 Sec Bike Sprint
12 DB Hang C&J (6 each)
12 Ball Slams

———

Friday June 28, 2019

CROSSFIT
WARMUP:
EMOM 12
A- 30 Sec Ski
B- 30 Sec Bike
C- 30 Sec Row
D- 30 Sec Single Unders
E- REST


WOD (C)
"Operation Red Wings"
4 Rounds
3 Bear Complex (135/95)
200m Run
8 Bar Facing Burpees
200m Run
8 Thrusters
200m Run

SEAL Team:
Lt. Michael P. Murphy
Petty Officer Matthew Axelson
Petty Officer Second Class Danny Dietz

The service members killed-in-action on the crashed helicopter include:

Nightstalkers:
Staff Sgt. Shamus O. Goare, 29, of Danville, Ohio
Chief Warrant Officer Corey J. Goodnature, 35, of Clarks Grove, Minnesota.
Sgt. Kip A. Jacoby, 21, of Pompano Beach, Florida
Sgt. 1st Class Marcus V. Muralles, 33, of Shelbyville, Indiana
Master Sgt. James W. Ponder III, 36, of Franklin, Tennessee
Maj. Stephen C. Reich, 34, of Washington Depot, Connecticut.
Sgt. 1st Class Michael L. Russell, 31, of Stafford, Virginia
Chief Warrant Officer Chris J. Scherkenbach, 40, of Jacksonville, Florida

SEALs:
Chief Petty Officer Jacques J. Fontan, 36, of New Orleans, Louisiana
Senior Chief Petty Officer Daniel R. Healy, 36, of Exeter, New Hampshire
Lt. Cmdr. Erik S. Kristensen, 33, of San Diego, California
Petty Officer 1st Class Jeffery A. Lucas, 33, of Corbett, Oregon
Lt. Michael M. McGreevy, Jr., 30, of Portville, New York
Petty Officer 2nd Class James E. Suh, 28, of Deerfield Beach, Florida
Petty Officer 1st Class Jeffrey S. Taylor, 30, of Midway, West Virginia
Petty Officer Second Class Eric Shane Patton, 22, of Boulder City, Nevada



INTENT:
Today we are honoring the 19 Americans who lost their lives during Operation Red Wings on June 28, 2019.
Most of you may know their story through Lt. Michael Murphy's bio or the movie and book Lone Survivor.
It is always extra special when we do a hero workout. We voluntarily make ourselves uncomfortable for a period of time to honor those who serve this great nation providing safety and security of our freedom. Keep these brave men in mind when you are tired, out of breathe, thinking about walking, going for chalk or wanting to rest. Suck it up and get back to work. In the workout today, we're training strength, power, endurance, balance, coordination and stamina.

———

FITNESS
WARMUP:
EMOM 12
A- 30 Sec Ski
B- 30 Sec Bike
C- 30 Sec Row
D- REST


WOD
"Operation Red Wings 6/28/05"
6 Rounds
28 Walking Lunges
28 Sit-Ups
28 KB Swings (53/35)
5 Burpees

———

Saturday June 29, 2019

WARMUP:
15 Minutes
"Cone Snatch Game"
Every 3 Minutes,
5 Hang DB Snatch (each arm)
20-40-60m Driveway Shuttle Run

WOD
3 Rounds
1 Minute Max Calorie Ski
1 Minute Max Burpees
1 Minute Max RKB Swings (70/53)
1 Minute Max Sit-Ups
1 Minute Front Plank
- Rest 1 Minute -

———

Sunday June 30, 2019

WARMUP:

Dodge, Duck, Dip, Dive & Dodge


PARTNER WOD
AMRAP 20
"I Go You Go Rounds"
300m Run
6 Pull-Ups
12 OHS or FS (95/65)

**Squats should be unbroken every round**

Programming for June 17th through June 23, 2019

Athlete: Dan O’Sullivan Photo: @supercleary

Athlete: Dan O’Sullivan
Photo: @supercleary



———
Monday June 17, 2019

CROSSFIT
WARMUP:
2 Minute Heels Down Row
400m Row
20 Groiners w/ pause
30 Sec Table Top Hold
10 Kossaks
10 Single Arm High Pulls (each)
10 Alt Box Step Ups

STRENGTH: Front Rack Step Up
4x10 (increasing)

**Last week was around 25-35% of your Front Squat**

WOD (C) - 20 Minute Cap
"Serenity"
3 Rounds
500m Row
15 Front Squats from the floor (BW)
5 Rope Climbs



INTENT:
Last week, we began our front rack step ups for a few weeks before we dive into a back squat cycle. Going forward, we are working in a linear progression. This is exactly how we've been doing our strict press and our bench press. You will definitely find positive results through this. Add a little bit each week. If you feel strong and confident, try staying at a challenging weight for all 4 sets. Our workout is one of two leaderboard opportunities this week that test some aerobic capacity. This one however will need strength and skill as well. I named it "Serenity" because you need to stay calm and composed as you move through this workout in order to be successful. If you start too hot or race the first round, it will catch up to you. Be smooth and efficient on the rower. The front squats are from the floor so you have to clean the bar and squat your bodyweight (prescribed) for 15 reps. We are looking for the 15 reps to be completed in 1-2 sets. This scaled accordingly. Then onto the rope climbs. You definitely want to be able to complete 5 rope climbs in 90 seconds if you intend on completely the workout under the time cap. Today we are training strength, power, speed, stamina, endurance, coordination, balance, accuracy and flexibility.

———

FITNESS
WARMUP:
25 Strokes Legs Only
25 Strokes Legs + Arms
10 Groiners w/ pause
30 Sec Table Top Hold
10 Single Arm DB Thrusters (each)
10 Alt Box Step Ups
25 Strokes Legs + Arms

STRENGTH: Step Ups
4x10 (increasing)

---------------------------------
Options:
A: Barbell Front Rack Step Up
B: Goblet Hold Step Up
C: No Weight Step Up
D: Step Back Lunge (if step ups are no good)
---------------------------------

WOD (T)
Every 5 Minutes for 3 Rounds
500m Row
20 DB Thrusters

———

Tuesday June 18, 2019

CROSSFIT
WARMUP:
20 Plank to Down Dog Alt Toes Touches
10 Inchworm Push-Ups
10 Beat Swings
100m Overhead Plate Walk
30 Sec Supinated Hang
10 Beat Swings

10 Minutes of Handstand Practice
(If you have S-HSPU, practice them)

STRENGTH: Strict Press (15 minutes)
4x6 @3001 Tempo
- rest 2 minutes -
(increase last set from last week)


WOD (T) -
AMRAP 15
10 Toes to Bar
50ft Handstand Walk
10 DB Snatches


INTENT:
The legs are feeling it a bit from yesterday, and maybe the forearms too. Today, we continue to build on our tempo strict press. Last week, a number of athletes starts to find that threshold or hit a wall on the last set. Be aware of this. You may need to either drop the weight down a little and stay there for multiple sets or you may need to make smaller increases. We have added 5 additional minutes of handstand practice in the warmup for a total of 10 minutes. This is time you can work on any piece of handstand, hs walk or strict handstand push-ups. Handstand walks will be in the workout but we will not have s-hspu in the program this week other than during that 10 minute practice period. The wod tests the midline and shoulders. We are looking for unbroken reps on the dumbbell, minimal sets on the toes to bar and be able to walk 5+ feet at a time for the hs walk. If you aren't walking on your hands, we are modifying to 5 wall walks. Yes, I know wall walks "sucks" or are "really hard." They are also a great progression to understand how to shift your shoulders and walk on your hands. This gets the shoulders used to carrying most of your bodyweight. Today we are training strength, power, flexibility, coordination, balance, stamina and accuracy.

———

FITNESS
WARMUP:
Waterfall for 5 Rounds each
20 Sec Ski
8 Beat Swings
6 V-Ups
2 Wall Walks


STRENGTH:
12 Minutes to Build to a 5RM Single Arm Press (each)

WOD
Every 3 Minutes for 7 Rounds
100m Ski
10 Toes to Bar
10 DB Snatches

———

Wednesday June 19, 2019

CROSSFIT
WARMUP:
3 Rounds each
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
Carry stride into the 150m mark and back.

10 Sciatic Nerve Floss (each)
10 Single Legs RDL (each) no weight
10 Suitcase DL (each)

STRENGTH:
2 Sets
100m Single Arm Farmer Carry (use handles)
60 Sec Side Plank after each carry


WOD (T) -
3 Rounds
600m Run
20 Deadlifts (40%)


INTENT:
The muscle group you will feel the most today is the hamstrings. Our running warmup will be different from what you are now used to. These drills will help your running rythym and foot placement on the ground. From there, we have the same carrying strength that we had a couple weeks ago. This one took many of you by surprise because you weren't prepared for how challenging the side plank would be. When you carry on your right side, you will plank on your left side. Get ready for your midline to be worked. The workout is very straight forward. The run is a slightly uncomfortable distance for rounds and it's paired with deadlifts at a weight that can be unbroken each round if your grip, midline and mind will allow it. If your coach tells you to put the bar down to break, he or she has your safety in mind. We want our form to still be great even though a time goes next to our names on the whiteboard. Today we are training strength, stamina, endurance, balance and coordination.

———

FITNESS
WARMUP:
3 Rounds each
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
Carry stride into the 150m mark and back.

10 Sciatic Nerve Floss (each)
10 Single Legs RDL (each) no weight

STRENGTH:
2 Sets
100m Single Arm Farmer Carry (use handles)
60 Sec Side Plank after each carry

WOD
800m Run
40 RKB Swings
40 Sit-Ups
600m Run
30 RKB Swings
30 Sit-Ups
400m Run
20 RKB Swings
20 Sit-Ups
200m Run
10 RKB Swings
10 Sit-Ups

———

Thursday June 20, 2019

5:15am Start Today!

CROSSFIT
WARMUP:
2 Rounds
1 Minute Bike (30 Sec @60/50, 30 Sec @70/60)
15 Single Arm High Pulls (each)
--
15 Sec Top & Bottom of the Push-Up Hold
10-15 Perfect Push-Ups
--
15 Sec Top & Bottom of the Dip Hold
10-15 Strict Dips
--
15 Sec Hollow & Arch Hang
10 Beat Swings (start & finish set in the hollow hang)
5-10 Gymnastic Kip Pull-Ups (use band if needed)


WOD (T)
10 Minutes
Max Calorie Bike

- rest 2 minutes -

AMPRAP 10
20 Lateral Band Step Overs
10 Inchworm Push-Ups
10 SA Supine KB Lever (each)
15 Stalder Leg Lifts



INTENT:
The primary focus today is the bike. The warmup will take a bike of time and it is designed to give us some time to practice end ranges as well and movement through some gymnastic skills. If you do complete the 2 rounds and you are waiting for the rest of class, you can absolutely get some more practice in. On to the main event. The 10 minute bike test has replaced the 50 calorie bike test on the leaderboard. This is for a few reasons. The 50 cal test is heavily weighted on power output in the anaerobic lactic state. This is a short powerful sprint that leaves your floored. The taller and heavier athletes will have a clear advantage here. We are constantly preaching that the goal is to get as fit as possible for as long as possible in life. That being said, the 10 minute bike test falls in the aerobic energy system but does had a slight lactic feel if you tap into that mode during the 10 minute duration. We will have the computer open at the desk for you to enter your name, bodyweight and calorie count. The is a formula that will calculate your adjusted score based on those statistics. This levels the playing field a bit because it take the athlete's size into consideration. We will talk about it more in class. Following the bike test, there is a 10 minute amprap to cool down. These are exercises in there that will challenge your lats, shoulders and core. If you chicken wing for muscle ups or have weaker lats than you want, you will want to participate today. Today we are training strength, power, coordination, stamina, endurance, 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.

———

Friday June 21, 2019

CROSSFIT
WARMUP:
800m Run
10 Band Aparts
10 Banded "No Money"
10 PVC Pass Throughs
10 PVC Snatch Drops
10 PVC OHS
10 Single Arm DB Bench Press (each)

STRENGTH:
5x3 Bench Press


Empty Bar Snatch & Clean Warmup w/ coach
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Muscle Snatch
1x5 Low Hang Power Snatch

1x5 Low Hang Muscle Clean
1x5 Clean Pull Unders
1x5 Low Hang Clean


PARTNER WOD
800m Run Together
40 Snatches (70-75%)
800m Run Together
40 Cleans (70-75%)


**The lifts may be power or squat**

INTENT:
We have lots of strength and technique work today after the bike test yesterday. If you missed the opportunity to hit the bike test, get it in (and let one of your coaches know your score.) We are back to the 5x3 bench press moving in a linear progression. The 1RM is coming up soon. The bench has no superset with it today so you should be able to move through your five sets within about 14 minutes. Then we will drill some empty bar technique for both the snatch and clean. We added a focus of muscle snatch to the warmup last week. This opened some eyes to the fact that the snatch must be an aggressive movement. The same goes for the clean. The olympic lifts are power, aggressive movements that require lots of technique. Practicing truly muscling the barbell will help both bar path and bar speed. The technique work today is something you don't want to miss. From there, we have a partner wod. You will run together and share the reps for both lifts. We are giving the option of power or squat today depending on how you are feeling. Today we are training strength, power, speed, endurance, stamina, coordination, balance, accuracy and flexibility.

———

FITNESS
WARMUP:
2 Sets
10 Band Aparts
10 Knee Up External Rotations
10 Push-Ups
10 Pause Air Squats
10 Step Ups
400m Run

STRENGTH
4 Sets
20 DB Bench Press
10 Ball Slams


WOD
50 Step Ups (weight optional)
50 DB Hang Squat Cleans
50 Burpees

———

Saturday June 22, 2019

CROSSFIT
WARMUP:
Running Mechanics w/ coach
- Seated Arm Swings
- Knee Drive (using the rig)
10m March
10m A-Step
10m Alt Straight Leg Swing
10m A-Step
2x Fall Out into 150m

1 Minute Bike (70-60 rpm)
10 Squat Thoracic Rotations
10 Air Squats
10 Single Arm DB Thrusters (each)


WOD
Every 5 Minutes for 5 Rounds
15/10 Calorie Bike
150m Run
10 DB Thrusters

**Must be off the bike in 50 second max**
***Score: Fastest and Slowest Round***

———

Sunday June 23, 2019

WARMUP:
15 Calorie Heels Down Row
10 Groiners
5 Inchworm Push-Ups
30 Sec Kneeling Butt to Heel
30 Pogo Hops
10 Single Arm RKB Swings (each)

PARTNER WOD - 45 Minute Cap
100 Burpees
200 RKB Swings (70/53)
300 Calorie Row
400 Double Unders

F/F Pairs can do 200 calories on the row