Programming for November 20th through November 26, 2017

FRIDAY NIGHT LIGHTS - "HOPPER STYLE" November 17, 2017

FRIDAY NIGHT LIGHTS - "HOPPER STYLE"
November 17, 2017

It's Thanksgiving Week!
Take note in the program to all changes to the schedule for the week.

THIS IS NO GYMNASTICS CLASS THIS WEEK.

CrossFit Island Park Holiday Party
December 16th @ 8pm-11pm
Location: Das Biergarten
$50 open bar & food
Please pay asap. Money is due by Dec 1.

CrossFit Lift-Off
December 2nd
This is an online event organized by CrossFit HQ.
We at CrossFit Island Park will be participating but not enforcing registration.
This is an opportunity to test our lifts and hit a workout along with it. You can see how you rank along side other men and women in your age and weight bracket. 
Classes for that Saturday will be as followed:
8AM - Class w/WOD
9AM - LIFT (25 minute clock for Snatch - 25 minute clock for Clean & Jerk)
10AM- Class w/WOD

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Monday November 20, 2017


CROSSFIT
WARMUP: (12 Minutes)
3 Sets
2 Min Row @ 29-35 SPM (heels down)
Rest 2 Minutes

Strength- Back Squats
5x5 @75-80%
- rest 2 minutes between sets -

WOD (T)
AMRAP 11
60 Pull-Ups
50 Box Jumps
40 Toes to Bar


INTENT:
The row warmup continues from the last couple weeks.
If you are not seeing/feeling a difference in your power output on the row
or positioning, ask one of your coaches to help you more individually.
We are maintaining our back squats with a 5x5. Stick to these percentages.
Please do not increase more than this.
Our amrap is designed for most athletes to complete at least one full round.
If you need to modify the volume for any movement or modify any movement for
injury/limitations/ability, do so.
Today we are training cardo endurance, strength, power, speed, coordination,
accuracy, flexibility, and stamina.

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FITNESS
WARMUP: (12 Minutes)
3 Sets:
2 Min Row @ 29-35 SPM (Heels Down)
Rest 2 Minutes

Strength- Back Squat
3x10 (increasing weight)


WOD (T)
AMRAP 12
6 Pull-Ups
12 Box Jump Overs (24/20)
24 Sit-Ups

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Tuesday November 21, 2017

CROSSFIT
WARMUP:
2 sets Assault Bike
2 minute holding 70/60 RPM
- rest while someone else works -
This should be an uncomfortable pace!
60 sec Plank (on hands)

Push-Up Practice: (keeping good position)
2 Sets
20 seconds top of the push-up hold
20 seconds bottom of the push-up hold

In pairs watching each other to keep good position,
3 sets each
10-20 Perfect Push-Ups
[1 second pause at the top if all felt easy last week]

1 Set (bar on the j-cups at knee height)
Max UB Modified Push-Ups (everyone does this)


WOD (C)
For Time:
20 Power Snatches (135/95)
100 Double Unders
20 Power Clean & Jerks (135/95)
100 Double Unders



INTENT:
Just like the row, we are training our power output, lung capacity and recovery
when we use the bike for the warmup.
Push-Up practice continues. Please treat this movement as serious as you
treat weightlifting or conditioning (whatever your favorite movement is.)
Not only will you get stronger and faster in the push-up, but you will improve in
other movements because of this, especially a couple of the more hated
movements (burpees & wall balls.) The reason for the modified push-up is to spend
more time under tension and accumulate reps.
This will be a fun workout! This is Stregnth & Conditioning!
You can hit singles or cycle the barbell for reps. The clean and jerks will be more
tiring than expected because of the double unders.
Today we are training strength, endurance, stamina, power, speed, coordination,
balance and accuracy.

-----

FITNESS
WARMUP:
2 sets Assault Bike
2 minute holding 70/60 RPM
- rest while someone else works -
This should be an uncomfortable pace!
60 sec Plank (on hands)

Push-Up Practice: (keeping good position)
2 Sets
20 seconds top of the push-up hold
20 seconds bottom of the push-up hold

In pairs watching each other to keep good position,
3 sets each
10-20 Perfect Push-Ups
[1 second pause at the top if all felt easy last week]

1 Set (bar on the j-cups at knee height)
Max UB Modified Push-Ups (everyone does this)


WOD
8 Rounds For Time:
5 Thrusters (75/55)
20 Double Unders

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Wednesday November 22, 2017

THERE IS NO 7PM & 8PM CLASS TONIGHT

CROSSFIT & FITNESS
WARMUP:
In pairs, 2 sets each
P1- 3 Min Row @23-26 SPM
P2- Accumulate 40 Sec Supinated Hang
Accumulate 40 Sec Double KB OH Hold

EMOM 10
Odd- 5 Strict Press
Even- 15 Zombie Sit-Ups


WOD (T)
For Time:
50 Calorie Row
40 Wall Balls (20/14)
30 Plate OH Lunges (45/25)
20 Deadlifts (50%)
10 Burpees over the bar


INTENT:
The warmup will prepare our pace that we want in the workout. Set your rowers
on calories so you can see when you hit 50 cal and feel the fatigue/recovery in the
warmup so you're body is ready for it in the workout. The hang and overhead hold
in ther warmup is to help open up the shoulders and train some stability to prepare
us for the rest of the program. Keep the strict press in the strength at a moderate
weight, it is NOT a max. The wod is a classic chipper. You are all prepared to step
off the rower and hit 40 UNBROKEN walls balls. Yes, you are able to do this.
Lock our your arms/elbows on the overhead lunges, the deadlifts should be done in
2-4 sets and MOVE on the burpees to finish strong.
Today we are training power, strength, stamina, balance, coordination. flexibility
and endurance.

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Thursday November 23, 2017

HAPPY THANKSGIVING!
9AM CLASS ONLY

WARMUP:
2 Sets
30 Sec Squat Thoracic Rotations
20 Alternating Toe Touches
30 Sec Hollow Hold

WOD (T)

"Deck of Cards"
♠ - Burpees
♣ - Russian KB Swings
♥ - Goblet Squats
♦ - V-Ups or Lemon Squeezes


INTENT:
HAVE FUN!
BE THANKFUL!

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Friday November 24, 2017

9AM & 10AM CLASSES ONLY

WARMUP
3 Sets
200m Heels Down Row @ 20-25 SPM
5 Inchworm Push-Ups
10 Samson Lunges
10 Toe Touches
10 Single Arm High Pulls each side
10 Single Arm Presses each side


PARTNER WOD (T)
AMRAP 20
"I Go You Go Rounds"
300m Row
10 Shoulder to Overhead w/ 1 sec pause at the top (95/65)
10 C2B Pull-Ups


INTENT:
Just like last Friday's partner wod, you want to treat each round like
it is your only round. Give your partner as little rest as possible.
The row should be done in 1:00-1:15.
The one sec pause at the top of each overhead rep is to ensure we lock out
every single time. If you cannot string together c2b but you can string regular
pull-ups together, stick with them. AND HAVE FUN!
Today we are training power, strength, speed, stamina, coordination, recovery,
communication and teamwork.

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Saturday November 25, 2017

WARMUP:
3 Laps around the gym for the following:
Single Arm Farmer Carry each arm
Single Arm Overhead Carry each arm
Single Arm Waiter Carry each arm

During the carries, everyone does 3 minutes on the bike
RPM: 60-65 / 50-55

WOD
5 Rounds For Time:
9 Thrusters (95/65)
40 Double Unders
2 Rope Climbs


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Sunday November 26, 2017

WARMUP:
Accumulate 3 minutes in a bar hang
each time you drop, perform 10 burpees.

Then,
10 Turkish Get-Ups each side
*Focus is hitting every point of performance. NOT SPEED


"The Chief"
5 Rounds
AMRAP 3
3 Power Cleans (135/95)
6 Push-Ups (YES REAL PUSH-UPS YOU'VE BEEN PRACTICING)
9 Air Squats

- Rest 1 Minute Between Rounds -

 

Programming for November 13th through November 19, 2017

Congrats to Dan Baxt for taking 1st place in a partner competition this past Saturday. That's two top spots in consecutive weeks for him.

Upcoming Events
Nov 17 - FNL (See Friday's WOD for details)
Nov 23 - Thanksgiving (9AM Class ONLY)
Nov 24 - Shortened Schedule will be announced this week. (morning only)
Dec 2 - CrossFit Lift-Off (ask coaches for more info)
Dec 16 - Holiday Party @ Das Beirgarten
              8pm-11pm (Open bar and food)
              $50 per person (due by Dec 1)

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Monday November 13, 2017

CROSSFIT
WARMUP: (12 Minutes)
3 Sets
2 Min Row @ 29-35 SPM (heels down)
Rest 2 Minutes

Empty Bar C&J Warmup

Strength- Clean & Jerks
Every 75 seconds for 10 Rounds
1 Squat Clean + 2 Jerk

WOD (C)
"Elizabeth"
21-15-9
Squat Clean (135/95)
Ring Dips


INTENT:
We kick off the week with Clean and Jerk training.
We have 1 clean plus 2 jerks this week as we are focusing on
drilling the speed of getting under the barbell on the jerk.
Our wod is a benchmark. The squat cleans can be touch n go or singles.
You want to remain discipline and not rest long if performing singles.
Use assistance on the dips if you cannot perform 6 or more RX when fresh.
Today we are training strength, stamina, power, speed, agility, coordination,
and balance.

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FITNESS
WARMUP: (12 Minutes)
3 Sets:
2 Min Row @ 29-35 SPM (Heels Down)
Rest 2 Minutes

EMOM 10
A- 6 Barbell Push Press
B- 20 Sec L-Hang

WOD (T)
3 Rounds
500m Row
20 Air Squats
20 DB Snatches

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Tuesday November 14, 2017

CROSSFIT & FITNESS
WARMUP:
8 Rounds on the Assault Bike
20 Sec On, 40 Sec Off at (85%)[Suggested RPM: 80/65-70)
2 Sets
40 sec Plank (on hands)
30 sec Squat Thoracic Rotations

Push-Up Practice: (keeping good position)
3 Sets
15-20 seconds top of the push-up hold
15-20 seconds bottom of the push-up hold
-rest 20 seconds between sets-

In pairs watching each other to keep good position,
3 sets each
10-15 Perfect Push-Ups
[1 second pause at the top if all felt easy last week]

1 Set (bar on the j-cups at knee height)
Max UB Modified Push-Ups (everyone does this)


WOD (T)
Minute 0:00-5:00
25-50 Banded Strict Pull-Ups

Minute 5:00-10:00
1 Set of Max Unbroken Wall Balls (20/14)
or
EMOM of 15 wall balls

Minute 10:00-15:00
2 sets
20 V-Ups or Lemon Squeezes w/ Pause
30 Second Plank Hold

Minute 15:00-20:00
AMRAP 5
15 DB Hang Squat Cleans
15 DB Shoulder to Overhead


INTENT:
The Bike warmup is meant to get your blood pumping quickly and sweating.
You will also be able to see your improved power output on the bike.
Push-Up Practice continues. Please don't take this stuff for granted.
Even if you consider yourself good at push-ups, you will get better and stronger
by doing these drills. There is a level of core and shoulder strength/stability that is
needed to be very efficient with this "simple" movement. That is what we are drilling.
The WOD today is more of practice so stay within yourself and focus on
"What can I do to improve today?"
Today we are training strength, cardio endurance, power, flexibility, stamina, and
coordination.

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Wednesday November 15, 2017

CROSSFIT
WARMUP:
Alternate with a Partner
5x100m Row Sprints each

EMOM 20
A- 30 sec Max Burpees
B- 20 Jumping Lunges
C- 15 Double Russian KB Swings
D- 60m Double Arm Farmer Carry (2x70/53)
E- REST


Strength -
2 Supersets
12 Barbell Bench Press
12 DB Bench Press
MAX Banded Tricep Extension
- rest 3 minutes between sets-

2 Supersets
12 Weighted Step Ups (each leg)
12 Standing Split Squats (each leg
- rest 3 minutes between sets-

INTENT:
No "WOD" today. We have a bunch of conditioning and carrying followed by strength.
See how fast you can row 100m. The emom is designed to move well for 20 minutes
and get the body very warm to lift.
It's pump day at the gym. These supersets should be done with no rest in between
movements. Go to failure on the banded tricep extentions.
Today we are training power, strength, speed, stamina and coordination.

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FITNESS
WARMUP:
Alternate with a Partner
5x100m Row Sprints each

EMOM 20
A- 30 sec MAX Burpees
B- 20 Jumping Lunges
C- 20 Russian KB Swings
D- 60m Double Arm Farmer Carry
E- Rest


WOD
AMRAP 12
Buy in: 500m Row
12 Single Arm KB DL (6 each side)
12 Single Arm KB Hang Cleans (6 each side)
12 Box Jumps (24/20)

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Gymnastics (6PM)

Warm Up
10m straddle inchworm
10m partner hs wheelbarrow walk
30 sec couch stretch each leg
30 sec shoulder stretch
30 sec prone active shoulder flexion with PVC
10 lemon squeezes with PVC

Skill: Kipping Handstand Push-Ups

On coach’s cue: Tripod to handstand with focus on flat back

  • Drill 1: Tripod see-saw. Can you keep your forearms in vertical position? *critical for applying force.

  • Drill 2: tripod to plank position and hollow body position

  • Drill 3: precision training- HSPU facing wall (start with full body length and gradually shorten)

  • Drill 4: HSPU against wall on coach’s cue (tripod-knees off triceps-feet to wall) with focus on straight back and head positioning.

WOD:
For Time:
500m row
21 HSPU
21 back squats (135/95)
500m row
15 HSPU
15 front squats
500m row
9 HSPU
9 Overhead Squats


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Thursday November 16, 2017

CROSSFIT
WARMUP:
3 Minutes Bike Holding 65/55 RPM
Then,
10 Tuck Jumps
10 PVC Pass
10 PVC Around the Worlds
10 PVC Cuban Complex
10 Broad Jumps

STRENGTH: Snatch Complex (Stay Below 75%)

Every 90 seconds for 8 Rounds
2 Second Pause Above the Knee Squat Snatch
+
Low Hang Squat Snatch

WOD (T)
AMRAP 10
3 Deadlifts (65%)
6 Bar Muscle Ups
9 Box Jumps (30/24)

*If you cannot perform the bar mu in 2 sets, scale the reps*

INTENT:
Our snatch work today is focused on positioning and keeping the bar close.
We want to keep our shoulders back and allowing our lats to stay under tension
while taking the bar from the floor and low hang.
The workout is an opportunity to feel heavier deadlifts in a workout. The low rep
scheme, heavy weight and high skill movement pairing is tough. Just like Tuesday,
stay within your abilities and focus on "Doing MY best" at this particular moment.
Today we are training strength, power, speed, agility, accuracy, stamina and
coordination.

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FITNESS
WARMUP:
3 Minutes Bike Holding 65/55 RPM
Then,
10 Tuck Jumps
10 PVC Pass
10 PVC Around the Worlds
10 PVC Cuban Complex
10 Broad Jumps

15 Minutes
Snatch Technique
Focus: Speed under the bar

WOD (T)
For Time:
21-15-9
Thrusters (75/55) (1 sec pause at the top of each rep)
3-2-1
Rope Climbs

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Friday November 17, 2017

CROSSFIT & FITNESS
WARMUP
10 Right Arm High Pulls
10 Right Arm Strict Press
2 Laps Around the Gym Right Arm OH Carry
10 Left Arm High Pulls
10 Left Arm Strict Press
2 Laps Around the Gym Left Arm OH Carry

HSPU POSITIONING
20-30 Sec Tuck Hold
5-10 Tuck to Headstand Transitions
How does this transfer to the wall?

STRENGTH- Handstand Push-Ups
EMOM 12
Minute 1-6
3-5 Strict HSPU
Minute 6-12
4-8 FAST Kipping HSPU

PARTNER WOD (T)
Rounds are split "I go you go"
6 Rounds (3 each)
300m Row
12 Front Rack Lunges (115/75)

4 Rounds (2 each)
200m Run
10 C2B Pull-ups

2 Rounds (1 each)
200m Double Arm Farmer Carry
Partner Accumulates Max Double Unders

INTENT:
With there being some struggle in the HSPU department last week, we are going
to be spending more time learning, practicing and strengthening the movement.
IF YOU CAN BE CONFIDENT IN STRICT HSPU, KIPPING WILL BE EASY!
#1 RULE for HSPU: NO RESTING ON YOUR HEAD.
The partner wod is I go you go by rounds the entire time. Encourage each other,
move well and keep the integrity of the movements.
Today we are training strength, power, speed, coordination, accuracy, flexibility,
cardio endurance, stamina, and balance

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NO EVENING CLASSES
FRIDAY NIGHT LIGHTS
"Hopper Style"
Teams of 2 and WODS will be selected at random
ARRIVE BY 6PM - WODS BEGIN at 6:30PM
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Saturday November 18, 2017

WARMUP:
10m Samson Lunges
10 Groiners w/ 3 sec pause
20 Alternating Toe Touches
30 Sec Squat Hold
30 Sec Hollow Body Hold

Teams of 3
AMRAP 10
Assault Bike Calories

WOD
For Time:
42-30-18
Wall Balls (20/14)
Med Ball Sit-Ups

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Sunday November 19, 2017

WARMUP:
2 minute row
heels down (feet outside straps)
10 Bottom Half Burpees
10 PVC Pass Throughs
10 PVC Thrusters
10 Beat Swings (TTB Focus)


PARTNER WOD
5k Row
P1- Rows
P2- works on the chipper

90 Burpees
60 Toes to Bar
30 Thrusters (135/95)

Score = Time of 5K
              Once all the reps are completed, teammates rest if not rowing.