Programming for October 21st through October 27, 2019

Athlete: Jason Timchula

Athlete: Jason Timchula


If you haven’t checked out Ali O’Mahony’s Athlete of the Month write up, click here.

REMINDER:
Times to complete the Open Workouts
Friday
Open Gym: 7am-830am & 12pm-5pm
8:30am Class will be the Open WOD for the remainder of the Open.
Saturday
THIS IS THE MORNING MOST OF US WILL BE COMPETING. (20.5 will be Friday Night 11/8)
HEAT LISTS WILL BE AVAILABLE DURING THE WEEK TO SIGN UP FOR A PREFERRED TIME SLOT.
Sunday
Open Gym: 8am-9am & 11am-12pm (not on 11/3. There is weightlifting class)
Monday
Open Gym: 7am-830am & 12pm-5pm


HOLIDAY FAT OFF CHALLENGE
Starting Saturday, November 2nd, CrossfFt Island Park in conjunction with Ulu Nutrition & Wellness will be hosting a Holiday Fat Off Challenge. The Challenge will run for 10 weeks, ending on January 11th. Many members have been asking for this type of challenge for a while and we are delivering at this time of year to help keep you in check during the holiday season when it can be easy to fall way off track. You will not bee in it alone and you will have to put your money where your mouth is. An email has been sent to everyone with details, so please check your inbox.

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Monday October 21, 2019

CROSSFIT
WARMUP:
2 Sets
10m Alt Straight Leg Swings
10m March
10m A-Step
Jog Back
10m Sideways Kickouts
10m Straight Leg Bounds
10m Pose Rythym
Then,
400m Run
1 Minute Bike
15 SA High Pulls (each)
100m SA Overhead Carry (each)
10 Beat Swings


STRENGTH: OVERHEAD HOLD (week 3)
4 Minutes to Accumulate:
2 Minute Overhead Hold @1RM Strict Press

*Add 5lbs if you were under 4 min last week.
**Add 10lbs if you were under 3 min last week.


WOD (T) -
3 Rounds
AMRAP 4
400m Run
10-20 Pull-Ups (c2b if you have)
Max Calorie Bike

- rest 4 minutes -

*Choose your number of pull-ups based on if you can complete them in 1-2 sets.


INTENT:
We are two weeks into the Open and we still have plenty of movements left on the table. Your quads, calves and core may be sore from 20.2 so make sure you are recovering properly. This is the last week we are doing overhead holds. Stick to the suggestions with adding from last week. Keep the core braced and try to get more than half of the 2 minutes done in one shot before resting. You have the choice of how many pull-ups to perform in the intervals. We want the pull-ups to be completed in 1-2 sets. Therefore, if you need 3 sets then stick to 10 reps each round. You should get about a minute or more on the bike each round. Today we are training strength, power, speed, balance, coordination, accuracy and stamina.

———

FITNESS
WARMUP:
2 Sets
10m Alt Straight Leg Swings
10m March
10m A-Step
Jog Back
10m Sideways Kickouts
10m Straight Leg Bounds
10m Pose Rythym
Then,
400m Run
1 Minute Bike
15 SA High Pulls (each)
100m SA Overhead Carry (each)
10 Beat Swings


STRENGTH:
3 Sets
1 Minute Double DB/KB Overhead Hold
- rest 2 minutes -

WOD
3 Rounds
AMRAP 4
400m Run
10-20 Pull-Ups (c2b if you have)
Max Calorie Bike

- rest 4 minutes -

*Choose your number of pull-ups based on if you can
complete them in 1-2 sets.complete them in 1-2 sets.

———

Tuesday October 22, 2019

5:15am Start

CROSSFIT
WARMUP:
2 Sets
1 Minute Ski
10 Sec Top & Bottom of the Dip Hold
10 Single Leg RDL (each) no weight
10 KB Upright Row
10 Beat or Ring Swings
10 PVC Pass Throughs
10 PVC Snatch Drops


Empty Bar Power Snatch Warmup w/ Coach
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Muscle Snatch
1x5 Low Hang Power Snatch
1x5 Mid Shin Jumps
1x5 Mid Shin High Pulls
1x5 Mid Shin Muscle Snatch
1x5 Mid Shin Power Snatch


WOD
Part A
10 Minute Clock
Build to a Heavy Double for the Day

- rest 2 minutes -

Part B
10 Rounds (10 Minute Cap)
3 Power Snatches (70-75% of Part A)
3 Muscle Ups (Bar or Ring)


INTENT:
Hopefully you have kicked most of the 20.2 soreness and are ready to lift today. We will have an extended warmup and about a 10 minute empty bar snatch specific warmup before adding weight. This type of warmup drill is something you can do on your own at any time to keep the muscle memory fresh and better yourself in the movement. The workout is two part beginning with building to a heavy power snatch double in 10 minutes. After that you have a short rep 10 round workout with a 10 minute time cap. Just like 20.2, you will have constant transitions. You also have the choice between bar or ring muscle ups. If you are not doing muscle ups, you can do 5 strict dips each round. Today we are training strength, power, speed, stamina, balance, coordination and accuracy.

———

FITNESS
WARMUP:
3 Sets
1 Min Ski
10 Single Leg RDL (each) no weight
10 SA High Pulls (each)
1 Min Plank (each way)
10 Quadraped Band Push Throughs
10 Quadraped Band Pull Throughs

WOD
2 Rounds
500m Ski
40 Sit-Ups
30 Alt DB Snatches

- rest 5 min between rounds -


———

Wednesday October 23, 2019

5:20am Start

CROSSFIT
WARMUP:
2 Minutes Heels Down Row (20-26 SPM)
1 Minute Active Squat Hold
10 Inchworm Push-Ups
10 Empty Bar Good Mornings
10 Empty Bar Thrusters
30 Sec Handstand Hold

STRENGTH SUPERSET:
3x8 Romanian Deadlifts (30-35%)
3x8 Single Leg Drives off a box (each)


WOD (T)
EMOM 10
Odd: 15/10 Calorie Row
Even: 15 Unbroken Wall Balls

- 2 minute transition -

EMOM 10
Odd: 10 Double KB Front Rack Lunges
Even: 30 Sec of Strict HSPU
(modify to 30 Sec HS Hold)


INTENT:
We pulled from the floor yesterday with the snatch and we are pulling in a different capacity today with Romanian deadlifts. These allow you to stay under tension for a longer period of time and you will most likely feel your hamstrings as a result. We are super-setting the RDL's with single leg drives off a box. We did these a couple months ago and they are beneficial to increasing power. From there, we have two 10 minute emom's that are not a walk in the park by any means. The combo of rowing and wall balls is always a lung burner. You want to have about 20 seconds of rest each round for both the row and wall balls. The 15 unbroken wall balls should take about 30 seconds. The second emom couples kb front rack lunges with strict handstand push-ups. This pairing is not far fetched. We saw lunges, step-ups and strict handstand push-ups all together in an Open wod last year. They compliment each other well. Today we are training strength, power, balance, coordination, accuracy, agility, 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.

———

Thursday October 24, 2019

5:00am Start

CROSSFIT
WARMUP:
2 Sets
10m Alt Straight Leg Swings
10m March
10m A-Step
Jog Back
10m Sideways Kickouts
10m Straight Leg Bounds
10m Pose Rythym
Then,
400m Run
1 Minute Bike
1 Minute Ski
30 Sec Hollow Body Hold
1 Turkish Get-Ups (each side)


ENGINE WOD (T)
800m Run
200m Double DB/KB Carry (anyway)
3k Bike
10 Turkish Get-Ups (each)
1k Ski
30 Zombie Sit-Ups
30 V-Ups
800m Run


INTENT:
Understanding our own personal pace is critical to performing at our highest potential. These engine workouts are the backbone to your health and fitness. We want to be able to do this for as long as possible. Owning the ability to move for 30, 40 or 60 minutes without stopping and walking away from it rather than being floored by it is something we look to instill in our athletes. As we develop our aerobic capacity, the speed can pick up. As we develop more skills, the level of skill in movements involved will increase. We can see this in a number of Open or qualifier workouts. Keep up the high attendance with these workouts. If you are interested in the specialty class coming in 4 weeks, see Coach Rob. Today's engine workout will be about 30-35 minutes on average. It's not one of your longer workouts but we do want to come in from the run or off the ski or bike and go immediately into the next movement with the ability to breathe well and continue at a controlled pace. Today, we are training strength, power, endurance, stamina, balance, coordination, accuracy 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 October 25, 2019

CROSSFIT
The 8:30am Class will be doing 20.3

WARMUP:
2 Sets
1 Minute Ski or Bike
30 Sec Kneeling Butt to Heel Hold
30 Pogo Hops
20 Sec Table Top Hold
20 Sec Active Squat Hold
10 Bottom Half Burpees
30 Sec Supinated Hang
30 Sec Handstand Hold


20.3 Tips, Strategy & Movement Standards

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


PARTNER WOD (T) -
"I Go You Go Rounds"
AMRAP 12
3 Squat Clean (50%)
6 Bar Facing Burpees
36 Double Unders



INTENT:
Just like earlier in the week with the snatches, we will drill the empty bar for cleans for about 10 minutes. This is critical to performing better in the olympic lifts. Going at it cold is not ideal for the body. The workout is a bit of a fire breather. This partner wod can be performed as a sprint each round. The movement that will slow many down is the double unders. Your heart rate still be climbing as you pick the rope up and you most likely won't feel it most until you are in the middle of the double unders or right after. The squat cleans may be done as touch and go but it is okay if you need to resort to singles during the workouts. The bar facing burpees are the same standards we saw in week one of the Open. If you are doing single unders, make your rep count 55 singles each round. We want the turnover from round to round to be relatively fast. Today we are training strength, power, speed, stamina, balance, coordination, accuracy, agility and flexibility.

———

FITNESS
WARMUP:
16 Rounds of Tabata
4 Rounds of each movement:
- Ball Slams
- RKB Swings
- Burpees
- Air Squats

Then,
10 Rounds of "Rowling"


PARTNER WOD
"I Go You Go Rounds"
AMRAP 14
250m Row
5 DB Squat Cleans
25 Double Unders (or singles)

———

Saturday October 26, 2019

Warmup:

TBA



Open 20.3

TBA


———

Sunday October 27, 2019

WARMUP:
2 Sets
1 Minute Bike or Row
10 Sciatic Nerve Floss
15 Single Arm High Pulls
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10 Push-Ups
10 Beat Swings


WOD
0:00-6:00
60 Pull-Ups or Ring Rows

6:00-12:00
5 Minute Row

12:00-18:00
60 DB Bench Press

18:00-24:00
5 Minute Bike

**Row & Bike: Hold the same pace for the entire 5 minutes **

Programming for October 14th through October 20, 2019

September Athlete of the Month - Ali O’Mohony

September Athlete of the Month - Ali O’Mohony

Congratulations to Ali O’Mahony!! She is our September Athlete of the Month.
Her Q&A is posted here!!


REMINDER:
Times to complete the Open Workouts
Friday
Open Gym: 7am-830am & 12pm-5pm
8:30am Class will be the Open WOD for the remainder of the Open.
Saturday
THIS IS THE MORNING MOST OF US WILL BE COMPETING. (20.5 will be Friday Night 11/8)
HEAT LISTS WILL BE AVAILABLE DURING THE WEEK TO SIGN UP FOR A PREFERRED TIME SLOT.
Sunday
Open Gym: 8am-9am & 11am-12pm (not on weightlifting days 10/13 and 11/3)
Monday
Open Gym: 7am-830am & 12pm-5pm

———

Monday October 14, 2019

CROSSFIT
WARMUP:
2 Sets
10m Alt Straight Leg Swings
10m March
10m A-Step
Jog Back
10m Sideways Kickouts
10m Straight Leg Bounds
10m Pose Rythym
Then,
200m Run
10 Groiners
10 Kossaks
10 Box Step Ups + BJO
10 SA Thrusters w/ pause at the top (each)


STRENGTH: OVERHEAD HOLD
4 Minutes to Accumulate:
2 Minute Overhead Hold @1RM Strict Press

*Add 5lbs if you were under 4 min last week.
**Add 10lbs if you were under 3 min last week.


WOD (T) -
Every 4 Minutes for 4 Rounds
200m Run
12 Thrusters (100/65)
12 Box Jump Overs (24/20)

Immediately after round 4, perform:
50 Single DB Box Step Ups


INTENT:
Week 1 of the Open is done for most of us. Some will be taking on the workout today. Make sure you have someone judge you and ask your coaches any questions you may have. We are continuing overhead stability and stamina work from last week. Instructions are listed above for those of you who did this last week. We are progressing heavier if you were able to meet the goal. This overhead hold demands a lot from your central nervous system. Understand this when recovering from the day. It also pays off big time when it comes to olympic lifting overhead and handstand push-ups. The workout is interval style. We are hitting a round every 4 minutes. The goal is to remain unbroken. Therefore, please pick a weight you can stay unbroken on thrusters after running 200 meters. The score will be slowest round. Immediately after round 4, pick up a dumbbell and complete 50 box step ups. We want to be ready for this movement should it come up in the open. Today we are training strength, power, speed, stamina, coordination, balance, accuracy and agility.

———

FITNESS
WARMUP:
2 Sets
10m Alt Straight Leg Swings
10m March
10m A-Step
Jog Back
10m Sideways Kickouts
10m Straight Leg Bounds
10m Pose Rythym
Then,
200m Run
10 Groiners
10 Kossaks
10 Box Step Ups + BJO
10 SA Thrusters w/ pause at the top (each)


STRENGTH: Double DB/KB Top Down Press
3x20 (slightly heavier than last week)

WOD -
Every 4 Minutes for 4 Rounds
200m Run
12 Unbroken Thrusters
12 Box Jump Overs

Immediately after round 4, perform:
50 Box Step Ups (Single DB Optional)

———

Tuesday October 15, 2019

5:20AM START

CROSSFIT
WARMUP:
2 Sets
1 Minute Ski
100m Single Arm Waiter Carry (each)
20 Plank to Down Dog Alt Toe Touches
10 Single Leg RDL (each) no weight
10 PVC Good Mornings
10 SA High Pulls (each)
10 Beat Swings
10 V-Ups


Empty Bar Power Clean Warmup w/ Coach
1x5 Mid Shin Jumps
1x5 Mid Shin High Pulls
1x5 Mid Shin Power Cleans

PARTNER WOD (T)
50/40 Calorie Ski
50 Toes to Bar
50 Power Cleans (50%)
50 C2B Pull-Ups
50/40 Calorie Ski


INTENT:
We will spend a decent amount of time warming up and preparing to hit the workout hard as a team. The main focus of is hitting quality reps in the workout. We will drill the empty bar clean. I don't anticipate seeing the clean in week 2 of the Open but you never know. The workout is very straight forward. You and your partner will share all the reps. One person works while the other rests. They do not need to be completely split. If you are stronger on one movement and can pick up the slack where your partner isn't as strong, that is okay. Split the more challenging skill work up in a smart way to keep the team moving most efficiently. Today we are training strength, power, speed, flexibility, coordination, balance, accuracy and stamina.

———

FITNESS
WARMUP:
2 Sets
1 Min Ski
20 Sec SB Bearhug Hold
10 Single Leg RDL (each) no weight
10 Single Arm High Pulls (each)
10 Beat Swings
10 Hollow Rocks
10 V-Ups


PARTNER WOD - 25 Minute Cap
50 Sandbag Cleans
50/40 Calorie Ski
50 Toes to Bar
50/40 Calorie Ski
50 Pull-Ups

———

Wednesday October 16, 2019

5AM START

CROSSFIT
WARMUP:
2 Minute Bike (60/50 RPM)
2 Minute Row (20-26 SPM)
10 Hollow Rocks
10 Arch Rocks
10 Side Plank Hip Raises (each)
30 Sec Supinated Hang
30 Sec Pronated Hang

ENGINE WOD
0:00-7:00
Bike holding 60/50 RPM

- 1 minute transition -

8:00-15:00
AMPRAP 7
1 Minute Front Plank
1 Minute Left Side Plank
1 Minute Right Side Plank
1 Minute Sorensen Hold
After completing the above,
Sandbag Bearhug Hold For Time Remaining

- 1 minute transition -

16:00-23:00
Row holding 20-26 SPM

- 1 minute transistion -

24:00-31:00
AMPRAP 7
4 Turkish Get-Ups (each)
30 Sec Engaged Bar Hang
15 Sec Top & Bottom of the Ring Support
30 Sec Active Squat Hold


INTENT:
One of the most popular days of the week, Engine day. As some of you may know, we are going to be offering 3 specialty classes beginning after the Open. By popularity, the Engine (with Coach Rob) is one of them. The other two are gymnastics (with Coach Amanda) and Octane (with Dr. Jeremy.) For more details, check the membership tab on the website. As far as today's program goes, we are looking to maintain a steady pace on the bike and row. Hold a specific rpm on the bike might be super challenging. Then we go to the rower and see a certain spm and we don't always treat it that same way. A lower spm does not mean less effort or less power. We want to make the most out of each and every stroke on the rower. This way we are learning to be more efficient with our strokes and not pulling recklessly. You will be on each of those machines for 7 minutes. You will also have two 7 minute ampraps. These will have primarily static state work. Today we are training strength, endurance, stamina, balance, coordination 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.

———

Thursday October 17, 2019

5:15AM START

CROSSFIT
WARMUP:
2 Sets
30 Sec Ski
50m Overhead Carry (each)
30 Sec Supinated Hang
30 Sec Handstand Hold
10 Supine KB Levers (each)

STRENGTH: Single Arm Farmer Carry
2x50m each arm (using a moderate weight)
**use the handles

WOD (T)
EMOM 24
A: Calorie Ski
B: Rest
C: Strict HSPU (Modify to Top Down Press)
D: Rest
E: 25 Sec Battle Rope + Max Ball Slams
F: Rest


INTENT:
We are back on the ski for the second time this week. This is a huge opportunity to get more practice on this machine for those who struggle with it. If you are not using your lats enough and you tend to feel your arms working a lot on the ski, lower the tamper to allow you to focus on the lat muscles. The strength won't take too long. We want to use the farmer handles and maintain our carrying strength. The workout is a 1 minute on, 1 minute off style emom. The ski is not an all out sprint. We want to move comfortably (about 85%.) The S-HSPU is for the full minute. Take this time to practice smaller, smart sets to accumulate as many reps in the minute as you can. If you do not have S-HSPU, you will be doing top down press for the entire minute. If you can move for the majority of the minute, do this. It will build your overhead stamina as well as your strength. The last movement station is battle rope and ball slams. Remember so follow through every time on your ball slams. Today we are training strength, power, speed, stamina, balance, flexibility, agility 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.

———

Friday October 18, 2019

CROSSFIT
The 8:30am Class will be doing 20.2

WARMUP:
12 Rounds of Tabata
Alternate the following:
A: Plate Taps (45/25)
B: Plate G2OH
C: Push-Ups

Then,
50 Sec Kneeling Butt to Heel Hold
50 Pogo Hops
10 Double RKB Swings

20.2 Tips, Strategy & Movement Standards

WOD (T) -
AMRAP 10
30 RKB Swings
50 Double Unders
30 Lunges
50 Double Unders


INTENT:
Remember, the 8:30am class today will be doing 20.2 and not the listed class program. For the class program, we will warmup pretty quickly with tabata and then go over tips and movement standards for 20.2. The workout gives you an opportunity to practice the skill of double unders which is definitely going to be seen in the Open at some point. The other movements should be completed unbroken. There is no weight prescribed on the kb but we are looking to go unbroken each time. The lunges are unweighted and are intended to done stepping forward in place. Today we are training balance, coordination, stamina, strength, agility, accuracy, flexibility, stamina and speed.

———

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 October 19, 2019

Warmup:

TBA


WOD
20.5

TBA

———

Sunday October 20, 2019

WARMUP:
In teams of 3,
Relay for 3 Rounds each:
15 Sec Bike @ 85%
8 Ball Slams1 Rope Climb

- rest 5 min -

Relay for 3 Rounds each:
100m Row
3 DB Busters


PARTNER WOD
100/80 Calorie Bike
100 SA DB Hang Clean & Press
100 Sit-Ups
100/80 Calorie Row
100 Sit-Ups
100 SA Hang DB Snatch