Programming for September 18th through September 24, 2017

Athletes: Randi Shelowitz, Pat Mullaney, Jordan Wolk, Gilee Hershco

Athletes: Randi Shelowitz, Pat Mullaney, Jordan Wolk, Gilee Hershco

Congrats to all our athletes who competed at Flex on the Beach this past weekend. You represented the gym well and it looked like you all had fun together. There was some talk about the masters aged athletes competing in the Wodfather team competition in November. If anyone 35+ is interested, see coach Rob. The competition is teams of 2. 

Upcoming events:
9/29 - Friday Night Lights
10/21 Barbells for Boobs

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Monday September 18, 2017

WARMUP
2 Rounds
20-30 sec Handstand Hold
20 Crossover Toe Touches
10 Sciatic Nerve Floss (5 each)
10 Single Arm Press each side
20 Sec Supinated Hang

STRENGTH - Deadlift
5x3 @70% of best triple

WOD (C)

21-15-9
Deadlifts (225/135) or 55% of 1RM
HSPU


INTENT:
This is a fast paced workout. The goal is to finish between 3 and 9 minutes.
If you can do 30 reps unbroken fresh, go for unbroken in the wod.
Scale the deadlift weight to be able to go unbroken on the 21 round.

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FITNESS
WARMUP:
30 sec Handstand Hold
20 Crossover Toe Touches
10 Sciatic Nerve Floss (each)
15 Single Arm Press each side
20-30 Sec Supinated Hang

100m Double KB Farmer Carry
5 DL every 10m

WOD
AMRAP 16
5 Suitcase Deadlifts (each side)
10 Single Arm Push Press (each Side)
15 Calorie Row

(1 round = 45 reps)

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Tuesday September 19, 2017

CROSSFIT & FITNESS
WARMUP:
25/18 Calorie Bike (55/45 rpm)
20 Sec Pronated Hang
20 Sec Arch Hang
10 Beat Swings
15 Sec Top of the Ring Support Hold
15 Sec Bottom of the Ring Dip Hold
150m Run

Strength - Strict Press
4x8 (at a moderately heavy weight - NOT A MAX)
-superset with:
5-10 Strict Dips

WOD (T)
For Time:
25/18 Calorie Bike
20 Pull-Ups
150m Run

- rest 5 minutes -

REPEAT

INTENT:
SPRINT! This wod is designed to tested your ability to go hard on the bike,
perform a gymnastic skill and then sprint again on another monostructural
movement, the run. We saw bike/barbell/row a couple weeks ago.
This time, you rest and repeat. Scale the number of pull-ups to 3 sets at most to get 20.

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Wednesday September 20, 2017

CROSSFIT
WARMUP:
2 Rounds
10 Crossover Toe Touches
10 Kossacks
10 Groiners
10 Pistols or Lateral Step Ups
10 Push-Ups

STRENGTH
EMOM 14
Hang Power Clean + Hang Squat Clean + Jerk
(Increase every 2 minutes)

WOD (T)

AMRAP 3
15 Hang Power Cleans (95/65)
30 Double Unders

- rest 2 minute -

AMRAP 3
10 Hang Power Cleans (115/75)
30 Double Unders

- rest 2 minute -

AMRAP 3
5 Hang Power Cleans (135/95)
30 Double Unders


INTENT:
The goal is to stay unbroken the entire way. Both barbell and rope.
This is a training day. Take that for what it is. Increase weight each 3 min amrap.
If you're working on double unders, stay composed and take this as an opportunityto improve your skill.

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FITNESS
WARMUP:
2 Rounds
10 Crossover Toe Touches
10 Kossacks
10 Groiners
10 Pistols or Lateral Step Ups
10 Push-Ups

3 Sets
15/10 Calorie Bike Sprint
15 Wall Balls
(rest 2 min)

WOD (T)
3 Rounds
AMRAP 3
15 KB Swings (53/35)
20 Double Unders
- rest 2 minutes -

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Gymnastics (6pm only)


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Thursday September 21, 2017

CROSSFIT
WARMUP:
2 Rounds
30 Strokes on the Rower
10m Crab Walk
10 Squat Press Outs
30 sec Supinated Wrist Stretch
10m Squat Hops

STRENGTH - Front Squat
5x5 @ 65% 1RM BS + 15lbs (This is 5lbs more than last week)
- superset with:
5 Bulgarian Split Squats each leg (use 2 DB or KB)


PARTNER WOD (T)
3000m Row (must switch every 300m)
Every 2 Minutes:
2 Rope Climbs Each

INTENT:
This is a training day but you have rest built in with a partner working.
Have the mindset of "I want to give my partner as little rest as possible"
During the rope climbs, I suggest alternate climbs.

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FITNESS
WARMUP:
2 Rounds
30 Strokes on the Rower
10m Crab Walk
10 Squat Press Outs
30 sec Supinated Wrist Stretch
10m Squat Hops

STRENGTH - Front Squat
3x10 + 5lbs from last week
- superset with:
5 Bulgarian Split Squats each leg

PARTNER WOD
3000m Row (must switch every 300m)
Every 2 Minutes:
2 Rope Climbs Each

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Friday September 22, 2017

CROSSFIT & FITNESS
WARMUP:
2 Rounds
20 Alt Toe Touches
10 Burpee Tuck Jumps
20 Sec Supinated HAng
10 Inchworm Push-Ups


WOD (C) - 20 Minute Time Cap
"Open 17.1"
10 Dumbbell Snatches (50/35 - 35/20)
15 Burpee Box Jump Overs (24/20)
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs


Post WOD
5 Sets
5 Sciatic Nerve Floss each leg
45 Sec Plank


INTENT:
IT'S GAME DAY!!
TIME TO PERFORM TODAY
We will set up the gym just like the open workout.
You are all better prepared for this wod and you know it.
Transition the dumbbell in the air to minimize tension on the lower back.

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Saturday September 23, 2017

WARMUP:
2 Rounds
10 Sciatic Nerve Floss each leg
10 Reverse Samson Lunges
10 Yoga Push Ups
10 High Pulls each arm

Split Class into 2 Groups
Relay for 3 Rounds each
5 Wall Balls
100m Run Sprint

WOD

AMRAP 20
10 Pull-Ups
15 Push Press (95/65)
20 Lunges
400m Run

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Gymnastics Class is canceled. It will resume next week.

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Weightlifting Class (10am)

10 week Olympic Weightlifing program

PHASE 1: 
STARTING PROGAM; 1 mesocycle (1 month)
Focus; technique
Week 4:
1) snatch lift off, hold position to second pull, snatch, OHSQ; 50% 3 sets, 55% 3 sets, 60% 5 sets
2) clean, front squat, jerk; 50% 3 sets, 55% 3 sets, 60% 5 sets
3) clean pulls; 70% 5 reps, 75% 4 reps, 80% 3 reps, 85% 2 reps, 90% 1 rep 3 sets
4) front squats; 75% 3 reps 5 sets 


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Sunday September 24, 2017

WARMUP:
2 Rounds
Row 50 Strokes good form
20 sec pronated hang
20 sec arch hang
10 beat swings (TTB focus)
1 minute squat hold
20 Toe Touches


Partner Hero WOD
Teams of 2
"Marconi"

2,382m Row
then,
20 Rounds (Alternate full rounds)
11 Toes to Bar
20 Air Squats
16 KB Swings (53/35)

This Hero WOD was created by Pillar CrossFit (San Antonio, TX), originally posted on their Facebook page on November 21, 2016.

In honor of Detective Benjamin Marconi, who served with the San Antonio Police Department for 20 years, until he was killed by a man who stopped his car behind Detective Marconi's patrol car, walked up to him, then ambushed, shot and killed him. Detective Marconi is survived by his two children.

The 2382 meter row is for his badge number. 20 rounds is for his years of his service. 11, 20 and 16 reps are for the date when he ended his duty on November 20, 2016.

Programming for September 11th through September 17, 2017

Athlete: Marco Sanchez Photo: @supercleary

Athlete: Marco Sanchez
Photo: @supercleary

On Monday & Tuesday, we are collecting cash and check donations to send to the
CrossFit 1525 community to aid in their relief from Hurricane Harvey.

Saturday is Flex on the Beach. Make sure you get your team signed up if you have not done so already. If you need teammates, see Coach Rob immediately. If you have questions about approach or strategy for the workouts, see Coach Rob early this week.

Friday Night Lights is September 29th - 6pm Start
MARK YOUR CALENDARS

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Monday September 11, 2017


CROSSFIT

WARMUP:
10 Pause Wall Balls
10m Broad Jumps (Landing in "Athletic Position")
10 Burpees to "Athletic Position"
10 Pike Shoulder Taps

Gymnastic Strength - Handstand Push-Ups

MAX TIME Handstand Hold

EMOM 6
Odd- 30 Squat Hold
Even- 3 HSPU 5-Second Negatives

WOD (T) - 30 Minute Cap

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

"Holleyman" (T)
30 Rounds
5 Wall Balls (20/14)
3 HSPU or Hand Release Push-Ups
1 Power Clean (225/135)

INTENT: 
Move continuously through each movement without failure.
All Reps should be unbroken.
If you begin with HSPU and fail due to fatigue, switch to hand release push-ups.
The power clean weight should be no higher than 80% of your 1RM power clean.

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FITNESS
WARMUP:
10 Pause Wall Balls
10m Broad Jumps (Landing in "Athletic Position")
10 Burpees to "Athletic Position"
10 Pike Shoulder Taps

Gymnastic Strength - Handstand Push-Ups

MAX TIME Handstand Hold

EMOM 10
Odd- 30 Squat Hold
Even- 3 HSPU 5-Second Negatives


WOD (T)
AMRAP 20
10 Wall Balls
20 Push-Ups
30 Calorie Row

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Tuesday September 12, 2017

CROSSFIT & FITNESS
WARMUP:
8 Rounds of Tabata
A- Burpees
B- Sit-Ups

Quality Part A
100m Single Arm Overhead Carry (each)
100m Single Arm Farmer Carry (each)
100m Single Arm Waiter Carry (each)
[All must be unbroken. Choose a weight for each that can hold this standard]

Quality Part B
5 Minute Assault Bike Holding RPM: 65+/55+

WOD (C)
"Helen"
3 Rounds
400m Run
21 KB Swings (53/35)
12 Pull-Ups

INTENT:
Today is a day to go for RX is you're on the fence about it.
The KBS and Pull-Ups can get grippy. Hang on if you can. Break it up into fast sets if you need to. Top 3 men and women go on the big board.

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Wednesday September 13, 2017

CROSSFIT
WARMUP:
2 Rounds
5 inchworm push-ups
10 Band Aparts
10m crab walk
10m Samson Lunge
10 Squat Press Outs

STRENGTH - Front Squat
5x5 @ 65% of B.S. 1RM + 5lbs
- superset with:
5 Bulgarian Split Squats each leg (use 2 DB or KB)

Bench Press
5x5 (increasing weight)
- superset with
10 Bent Over Single Arm Row each arm

INTENT:
All strength today. It's a little change of pace and breaks up the week a bit because of the intensity of the workouts. Stay true to your numbers on the front squat. There should be zero failed reps. Increase weight on the bench press, split squats, and bent over row as long as your form is not compromised.

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FITNESS
WARMUP:
2 Rounds
5 inchworm push-ups
10m crab walk
10m Samson Lunge
10 Squat Press Outs

STRENGTH - Front Squat
3x10 + 5lbs from last week

WOD
AMRAP 15
5 Burpees over the rower
10 Calorie Row
20 Lunges
40 Double Unders

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Gymnastics (6pm)

Warm Up:
On coach’s cue core work on floor and bar
10 planche rocks
10 straight leg walks
10 downward dog to seal

Partner HS Walk Progression

  1. Wheelbarrow walk

  2. Feet resting on shoulders walk

  3. Piked walk

  4. One-legged piked walk

EMOM 8
Even: 10 HS shoulder taps
Odd: 10 parallette shoot throughs

WOD:
AMRAP 20
Buy in 100 DUs
15 HSPUs
15 t2b
200m medball run

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Thursday September 14, 2017

CROSSFIT
3 Rounds
10 Single Arm High Pulls (each arm)
10 Single Arm Strict Press (each arm) [30 sec hold on last rep]
10 Weighted Box Step Ups (each leg)
(Partition left and right as needed but finish one movement before moving on)

WOD (T)

Minute 0:00-5:00
30 OHS (135/95)

Minute 5:00-10:00
30 Touch n' Go Power Cleans (135/95)

Minute 10:00-15:00
30 Shoulder to Overhead (135/95)

Minute 15:00-20:00
AMRAP 5
5 Toes to Bar
5 Box Jumps (24/20)

INTENT:
The intervals are meant to give you plenty of rest between movements.
Keep good form and do the 30 reps for each movement in 3 sets or fewer.

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FITNESS
WARMUP:
2 Rounds
10 Single Arm High Pulls (each arm)
10 Single Arm Strict Press (each arm) [30 sec hold on last rep]
10 Box Step Ups (each leg)
(Partition left and right as needed but finish one movement before moving on)


Minute 0:00-5:00
40 Weighted Step Ups

Minute 5:00-10:00
40 Toes To Bar

Minute 10:00-15:00
40 DB Thrusters

Minute 15:00-20:00
800m Run

Minute 20:00-25:00
40 DB Snatches

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Friday September 15, 2017

CROSSFIT
WARMUP:
Row 100 Strokes with good form
Walk 200m
Row 100 Strokes with good form


40 Minutes for Quality

20 weighted walking lunges
60m Backward Sled Drag
3 Rope Climbs
200m Single Arm Carry (each arm)
25 Perfect Push-Ups
5 Ring Muscle Ups or 5 ring rows + 5 ring dips
20 Calorie Bike (55/45 rpm)

INTENT:
Just like Wednesday's all strength program, today is a break up from "beating the body up" and focusing on practicing movements and moving around for 40 straight minutes.
The intent of the warm-up is to get everyone conscious of counting their strokes.
100 strokes will equate in meters to the range of 800-1200m.

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FITNESS

WARMUP:
Stick Game

PARTNER WOD
3 Rounds
50 Calorie Bike
50 Partner Med Ball Sit-Ups
50 Push-Ups
5 Rope Climbs

INTENT:
Move continuously!! You will not have much rest during this workout. 
Switch on and off the bike every 10-15 calories. Break up the push-ups into manageable unbroken reps. Alternate rope climbs. 

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Saturday September 16, 2017

WARMUP:
2 Rounds
10 Squat Thoracic Rotations
10 Samson Lunges
10 Bottom Half Burpees
30 Sec Hollow Body Hold
10 Squat Press Outs
50 Plate Taps

PARTNER WOD
100 Calorie Row
100 Wall Balls (20/14)
100 Burpees
100 Sit-Ups
100 Push-Ups
100 Med Ball Lunges
100 Calorie Row

INTENT:
Break up the reps as needed between partners and move without wasting time. 
We are staying away from moving a lot of weight today to prepare our bodies for tomorrow.

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Weightlifting (10am)

10 week Olympic Weightlifing program

PHASE 1: 
STARTING PROGAM; 1 mesocycle (1 month)
Focus; technique

Week 3:
1) Snatch jump to plates (teach the member how to jump under the weight); 50% 3 reps 3 sets, 55% 3 reps 3 sets, 60% 3 reps 5 sets
2) 1 clean, 2 jerks; 50% 3 sets, 55% 3 sets, 60% 5 sets
3) snatch pulls; 75% 3 reps 2 sets, 85% 2 reps 2 sets, 95% 1 rep 3 sets
4) back squats w/pause at bottom; 70% 5 reps 5 sets 


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Gymnastics (10am)

Warm Up:
30 sec HS hold
Partner hollow holds
5 wall walks
10 cat stretch

Focus: Handstand Push-ups

  1. Body positioning

  2. Bottom of HSPU

  3. Top of HSPU

  4. Stringing them together

On coach’s cue:
Tempo HSPUs (5-2-0)

Partner PVC HSPUs with focus on driving straight up

EMOM 10:
Odd- 6-10 t2b+c2b
Even- 10-15 plyo push ups


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Sunday September 17, 2017

WARMUP:
2 Rounds
10 Groiners
10 Crossover Toe Touches
10 Plank to Down Dog
10 Beat Swings
200m Run


HERO WOD
"STACKPOLE"
5 Rounds
9 Clean & Jerks (115/75)
11 C2B Pull-Ups
Then,
2001m Run (400m, then 1 mile)
103 KB Swings (53/35)

"The greatest high you can ever get in life is by helping somebody and making a difference in life.." - Timmy Stackpole

In honor of FDNY Capt. Timothy Stackpole from Brooklyn, N.Y. 

On June 5‚ 1998‚ Timothy Stackpole was severely injured in a fifth alarm fire in Brooklyn. Two of his fellow firefighters were killed and more injured in a collapse. Timmy spent over two months in the Burn Center with fourth and fifth degree burns over 40% of his body. He endured many surgeries and months of painful rehabilitation. He had two goals: to recover and spend as much time as he could with his family‚ and to return full-duty to a job he loved. Against popular opinion‚ he succeeded. On March 10‚ 2001‚ Timmy returned to his lieutenant’s job _ full-duty. He was promoted to Captain on September 6‚ 2001‚ and was in FDNY headquarters‚ off-duty‚ the morning of September 11. Of course‚ he responded. 
Timmy had a huge heart‚ and shared his faith and compassion and love with everyone he met. His remarkable story has inspired many and his love for the job has touched many firefighters across the country. 
He was a loving husband and friend‚ an adored father‚ and a loving‚ devoted son and brother. He was a hero not only because of how he died but‚ more importantly‚ because of how he lived. 
Written by: Tara Stackpole (Wife)

http://www.stackpolefoundation.org