Programming for May 22nd through May 28, 2017

coach Rob Moloney during murph 2016 Photo: @supercleary

coach Rob Moloney during murph 2016
Photo: @supercleary


MEMORIAL DAY MURPH is one week away!!
Please continue to sign up if you plan to participate on May 29th.
Heats are at 8:30am, 9:30am, 10:30am. We will add another if needed.
We will be hanging around afterwards for food and drinks.
We are providing some food (proteins) and ask you to sign up at the front desk letting us know what side dish you would like to bring. It's also byob.
The Murph apparel will be in this week as well. Look out on social media when you can pick up those pre-paid shirts and tanks.

LOOK OUT THIS WEEK FOR MUPRH TIPS FROM COACH ROB!!

Gentlemen:
We are pre-ordering men's boardshorts. If you're interested, the sign up sheet is at the front desk. These are pre-order only. They will have the island logo on them and will be between $40-$45. See Coach Rob with questions. 

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Monday May 22, 2017


CROSSFIT
WARM UP:
400m Run
2 minute squat hold
20 crossover toe touches
10 rope pull-ups


EMOM for 12 minutes:
1) 1-2 Legless rope climbs
2) 12/9 Calories on Assault bike
3) 18 Russian KB swings (heavy)  

WOD:
RETEST
"The Hasselhoff" 
For time:
1 Mile run
35 Dead lifts (135/95)
35 Wall balls (20/14)
35 Pull ups 


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FITNESS

WARMUP
400m Run
2 minute squat hold
20 crossover toe touches
10 rope pull-ups


Gymnastic Skills: 

Get Upside Down (10 minutes)
Coach will go over these positions and you will stay at the appropriate one for YOU.
1. Tuck Position Hold
2. Headstand Hold
3. Tuck to Headstand Transition

Rope Climb Technique and Practice (8-10 minutes)


WOD
AMRAP 10
10 single arm kb or db thrusters each arm
10 toes to bar
200m run

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Tuesday May 23, 2017

CROSSFIT
WARM UP:
4 Rounds
10m samson lunge stetch
10 single arm high pulls each arm
20 single leg jump rope single unders each leg

FOR QUALITY:
2 Rounds
10 second back bridge hold
15-20 second supinated grip hang on pull up bar
20-30 second Handstand hold

WOD:
8 Minute AMRAP:
8 SOH (95/65) 
8 T2B


Jacked & Tan (Optional)
A)
100 Strict Press (75/45)
100 GHDSU
(Partition as needed)

B)
4x60 second sandbag bearhug hold

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FITNESS

WARMUP:
2 minute bike
12 single arm high pulls each arm
12 single arm presses each arm
12 hollow rocks
12 arch rocks
12 band pull aparts
12 plank to down dog

EMOM 9
A- 5-10 strict banded pull-ups
B- 30 seconds of hollow body hold
C- 20 second handstand hold

EMOM 10
Odd- 8 strict press (from rack)
Even- 20 sec pronated bar hang

WOD
For Time:
25/20 calorie bike
20 burpees onto a plate
20 ground to overhead with a plate (45/25)

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Wednesday May 24, 2017

CROSSFIT
WARMUP:

"Hungry Hungry Hippos"

STRENGTH:
Bench press
10-8-6-4
rest 1-2 minutes between sets

WOD:
6 sets: 
Build to a heavy 50ft prowler push
Rest as needed

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FITNESS

WARMUP:

Coach's Choice
 

WOD
Divide the class into groups of 3-5.

Minute 0-6
Bike for Calories

Minute 6-12
Synchro Burpees

Minute 12-18
Sled Push for Max Meters

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Gymnastics (6pm only)

Warm Up:
10m inchworm + pike pushup
5 beat swings + 5 knees to chest+ 5 kick outs
5x HS pike to hollow with feet on wall
20 alt bottom position pistols

Skill: Press Handstand 

Drill 1: Complex: Hollow plank blocking with press to plates 3x5

Drill 2: HS Control: Medball roll up to 1 leg balance 3x6

Drill 3: L-sit to wall tuck with parallettes

Drill 4: Wall facing press HS reversal with plate 3x5 with 3-5 count

Drill 5: Negative press pops (skill timing and muscle memory connection) 3x5

*Review Pull Over

WOD
6 Rounds For Time
3 burpee pull-overs
6 HSPU plate complexes (45/25#)
9 Front Squats (135/95#)

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Thursday May 25, 2017

CROSSFIT
WARM UP:
10 calorie row (regular technique)
10 calorie row (sprint technique)
20 push-up position hand claps with a partner
10m crab walk
10m duck walk

8 Minute AMRAP (done at 70% effort)
7 Push ups
14 Sit ups
21 KB swings

WOD:
Complete 1 round every 4 minutes for 20 minutes (5 rounds)
20/15 Calorie row
10 Hang power cleans (165/110) 
12 Box jump overs (24/20)


Jacked & Tan (Optional)
A)
Back Squats
10@60%
10@65%
10@70%
Superset each set with 5 box jumps (30/24)

B)
3x10 Hamstring Curls on the rings

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FITNESS

WARMUP:
8 rounds of tabata
side rotational ball slams
alternate left and right every other round

-then-
20 pike shoulder taps
20 sec standing calf raise
20 pogo hops
20 banded good mornings

Quality:
200m double arm farner carry  
100m double arm overhead carry

WOD

AMRAP 14
50 double unders
40 russian kb swings (53/35)
30 wall balls (20/14
20 deadlifts (95/65)
10 wall walks

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Friday May 26, 2017

CROSSFIT
WARMUP OUTSIDE:
20m high knees
20m butt kicks
20m alternating straight leg swings
20m karioka each way
20m high skips
WARMUP INSIDE:
10m deep lunge w/ elbow to instep
then-
acceleration wall drill

FOR QUALITY:
3 rounds:
10 Single arm KB thrusters (5 ea. side) 
10 Single arm deadlift (5 ea. side) 
10 sec supinated girp hang
16 Single arm walking lunges w/ DBs
10 Perfect push ups w/ one second pause at the top of each rep


WOD:
8 Rounds for time: (4 rounds each)
Teams of 2: 2 total miles
400m run
one partner rest as one works, run fast!
 

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FITNESS

WARMUP:
10m high knees
10m butt kicks
10m alternating straight leg swings
10m karioka each way
10m elbow to instep with rotation
10 groiners
1 minute squat hold

WOD
Alternate run and row with a partner
400m run each
300m run each
200m run each
50 empty bar thrusters (split as needed)
50 ring rows (split as needed)
50 burpees
200m row each
300m row each
400m row each

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Saturday May 27, 2017

WARMUP:
20/15 Calorie Bike
20 Groiners
20 Crossover Toe Touches
10 Bottom Half Burpees
10 Tuck Jumps

EMOM 10
Odd- 10 Suitcase Deadlift each side (70/53)
Even- 30 sec Max Russian KB Swings (70/53)

WOD (Similar to Event 6 from regionals)
For Time:
30/25 Calorie Bike
20 Burpee Box Overs (30/24) [allowed to use your hands on the box]
10 Power Cleans (185/125)


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Sunday May 28, 2017

WARMUP:
400m jog
All of the following with shoes off:
30 sec squat hold
20-30 sec standing calf raise
2x
10m tip toe walk
10m heel walk
10m walking on outside of your feet
30 sec hold in butt to heel position


30 minutes for Quality
400m Row/Bike (low intensity)
20 second supinated hang
10 inchworms to hollow body
10 light kb high pull each side
10 light kb strict press each side
10 lateral box step ups each leg
25 double unders
60 second plank

Programming for May 15th through May 21, 2017

It has been a few weeks since Greg Tricola (45-59) and Hank Berger (60+) competed in the CrossFit Games Masters Online Qualifier. We would like to congratulate both men on their hard work throughout the Open and the Online Qualifiers. They are impressive athletes and are looked upto by many in our CrossFit Island Park commmunity. Hank finished 44th in the world in his age group. Greg finished 22nd in the world in his. Thank you to both Greg and Hank for their constant pursuit of excellence in the gym. We enjoy watching you compete!!

If you havent noticed, we have a nice new addition to our workout space. Thanks to Pat Mullaney for his time and skill to put up the outdoor rig. It will get A LOT of use in the warm weather.

This Monday 5/15 is the LAST day to order Murph gear to receive it in time for Memorial Day weekend.  Please order on www.instanttshirts.com/ala
SIGN UP FOR MURPH at the front desk. There is also a sign up sheet for food/drink to bring.

Please note:
There is no weightlifting class for the next four weeks. 


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Monday May 15, 2017

CROSSFIT
WARMUP:

Teams of 3
6 minutes on the bike
(increade rpm by 5-10 each turn on the bike)
-then individually-
10 squat thoracic rotations
10 groiners w/ pause
10 pvc pass throughs
10 pvc pause ohs

- squat clean warm-up-

WOD 1:
EMOM for 10 minutes
2 rounds of:
1 Squat clean RX(185/125)
2 Burpees over bar
 

WOD 2: 
5 minute AMRAP
Climb the ladder as high as possible
3 Over head squats (95/65) 
3 Pull ups
6 Over head squats
6 Pull ups
9
9
and so on... 

Rest 5 minutes repeat
*Start over for the second set, TRY TO BEAT IT!!

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FITNESS
WARMUP

500m row (heels down)
10 pvc pass throughs
10 pvc ohs
10 pvc thrusters
10 pvc v-ups

4 rounds for quality
7 thrusters (light weight)
7 high pulls each arm
7 strict press each arm
7 dips
7 strict pull-ups

WOD

3 rounds
500m row
10 alt db snatches
100m single arm overhead carry each arm

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Tuesday May 16, 2017

CROSSFIT
400m run
2 min assault bike
8 rounds of tabata alternating:
push-ups & air squats

WOD:
3 Rounds for max reps:
2 minutes max box jump overs (24/20)
2 minutes rest
2 minutes max sit ups
2 minutes rest
2 minutes max calories on assault bike
2 minutes rest


Jacked & Tan (Optional)

A)
Death by push-ups
minute 1- 1 push-up
minute 2- 2 push-ups
minute 3- 3push-ups
continue until you fail to complete the full amount of reps in the minute.

B)
3 sets
1 minute sandbag bearhug hold
(2 minute rest between sets)

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FITNESS
WARMUP
Bike "tug a war" debut
(winner stays on. everyone gets a turn)

EMOM 10
Odd- 10 push press (from the rack)
Even- 3-5 challenging box jumps

EMOM 21
A- 15 ground to overhead w/ a plate
B- MAX calorie bike
C- rest

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Wednesday May 17, 2017

CROSSFIT
WARM UP:
150m straight leg row
250m regular row
10 bottom half burpees
10 toe touches

5 Rounds for time: ALL OUT
5 Burpees to 6" target
10 Wall balls (20/14) 

-review short row sprint technique-

WOD:
6 Rounds for total burpees:
In 40 seconds
row 100m
in the remaining time complete as many burpees as possible

Rest 2:20 seconds between rounds

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FITNESS

WARMUP:

200m run
200m row
10 bottom half burpees
10m samson lunge
10 push-ups
10m broad jump

WOD

Minute 0-7
AMRAP burpees to a 6" target
(score= total burpees)

-rest 3 minutes-

Minute 10-20

ROW
30 seconds on
30 seconds off
(score= total calories)

-rest 3 minutes-

100 walking lunges not for time
(weight optional)

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Gymnastics (6pm only)

WARMUP:
3x30 sec L-hang off box
30 sec R/L leg box stretch
10 hollow snaps
10 straight leg sit-ups with pvc

Skill: Bar MU
Strength component: chin over bar pull-ups, c2b pull-ups with focus on elbows back, hips to bar with slight arm bend.
- Most people will experience a breakdown at hips to bar.
Drill 1: hips to bar on low bar and feet against box. Goal is to "float"
Drill 2: using floating action as transition on top of bar. Once chest and head are above bar do fast sit-up.
Box bar muscle ups: pick height that will challenge you
Bar muscle up attempts + strict pull-up + 1/2 turn to right mixed grip pull-up strict pull-up + 1/2 turn to left mixed grip pull-up.

WOD
10-9-8-7-6-5-4-3-2-1
Single Arm DB OHS (each arm)
Toes to Bar
Burpees to a plate


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Thursday May 18, 2017

CROSSFIT
WARMUP:
"Coach's Choice"
(10-12 minutes)

For quality:
Partition in any way:
20 Stone or sand bag to shoulder
30 Feet to rings
40 Perfect push ups 1 second pause at the top of each rep

WOD:
4 Sets: 
1 Minute max SOH (135/95) 
1 Minute max hang power cleans (same bar)
3 minutes rest


Jacked & Tan (Optional)

A)
4x10 hook grip deadlifts @55-65%
(jog 400m after each set as active rest)

B)
3x20 alternating db bicep curls
(rest 2 minutes between sets)

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FITNESS

WARMUP

"stick game"

WOD 1

AMRAP 10
10 kb swings (53/35)
10 box step ups (24/20)
10 air squats

-rest 5 minutes- 

WOD 2

"Annie"
50-40-30-20-10
Double Unders
Sit-Ups

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Friday May 19, 2017

CROSSFIT
WARMUP:
400m run
10m samson lunge
10 jumping air squats
20 push-up position shoulder taps
10 ring rows w/ pause
10 beat swings


EMOM for 10 minutes
pick a number and stick to it
Pull ups 5/7/9
Push ups 3/5/7

*Complete both movements in each minute

WOD:
14 minute AMRAP:
6 Box jumps (24/20) 
3 Squat clean thrusters (155/105) 
3 Muscle ups OR 7 Chest to bar

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FITNESS

WARMUP
400m run
400m bike

2 rounds for quality
20 single arm high pulls each arm
20 single arm presses each arm
20 double arm kb deadlifts
20 later box step ups (10 each leg)

Partner WOD

AMRAP 20
"I go you go" for rounds
7 pull-ups
7 burpees
7 box jumps
60m sprint (driveway down and back)

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Saturday May 20, 2017

WARMUP:
400m run
20 pike shoulder taps
20 sec pronated hang
20 v-ups
20 crossover to touches
20 sec wall facing handstand hold
20 suitcase deadlifts each side

WOD

For time:
200m single arm carry 70/53 (100m each arm)
-then-
6 wall walks
10 toes-to-bars
10 deadlifts (275/185)
6 wall walks
12 toes-to-bars
12 deadlifts
6 wall walks
14 toes-to-bars
14 deadlifts
6 wall walks
16 toes-to-bars
16 deadlifts
-then-
200m single arm carry 70/53 (100m each arm)

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Sunday May 21, 2017

EMOM 12
A- 12 unbroken kb swings
B- 12 alternating goblet lunges
C- max calorie row
D- rest

WOD
Partner "Harper"

23 Minute AMRAP
9 c2b pull-ups
15 power cleans (135/95)
21 air squats
400m run together with a plate.