Programming for October 16th through October 22, 2017

Athlete: Sam DeSalvo Photo: @supercleary

Athlete: Sam DeSalvo
Photo: @supercleary

BARBELLS for BOOBS is this Saturday!!
Sign up for a heat at the front desk.
Donations are being accepted on our team page and day of the event in cash.
https://fundraise.barbellsforboobs.org/team/137287

Order your new gym apparel by Sunday to save on shipping and get free pick up at the gym.
We have new hoodies, joggers, long sleeves, tees and tanks available.
http://ala.instanttshirts.com/ALA/shop/home

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Monday October 16, 2017

CROSSFIT
WARMUP:
Row 35 strokes (at 20-25 RPM)
10 Squat Thoracic rotation
30 sec supinated wrist stretch
10 pause air squats
30 supinated hang


Strength- Front Squats
15 minutes to find a new 1RM

Then take 50% of your 1RM
Perform 20 reps with a slower down, faster up tempo
(Right after finishing the 20 reps, count your number of breathes in 20 sec)

WOD (T)

21-15-9
Push Press (95/65)
Front Rack Lunges
Calorie Row


INTENT:
The push press should be in large sets.
I am challenging you to go unbroken on the lunges
Today we are training strength, stamina, cardio endurance, coordination, balance
and power.
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FITNESS
WARMUP
Row 35 strokes (at 20-25 RPM)
10 Squat Thoracic rotation
30 sec supinated wrist stretch
10 pause air squats
30 supinated hang

EMOM 12
Odd: 6 front squats
Even: 40 sec plank

WOD
21-15-9
Push Press (95/65)
Front Rack Lunges
Calorie Row

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Tuesday October 17, 2017

WARMUP:
10 leg swings each way
10 arm circles each way
15 sec hollow hang
15 sec arc hang
10 beat swings
10 plank to down dog


EMOM 12
A- 30 Seconds Bike (65+/55+ RPM)
B- 30 Seconds Row (30-35 S/M)
C- 30 Seconds of Plate Taps
D- REST

Pull-Up Progression Week 3
EMOM 10
4-7 Pull-Ups

Using a rep count you can maintain each minute for 10 minutes.
If you went unbroken for all 10 minutes last week, increase by 1 rep.


Barbell Cycling (10 minutes)
Every 75 seconds for 5 Sets
8 Touch n' Go Clean & Jerks (135/95)



INTENT:
Our emom today is meant to get the blood pumping and heart rate up.
The pull-up progession and barbell cycling continue as we will test "Grace" this
upcoming weekend.
Today, we are training strength, stamina, speed, power and coordination.
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FITNESS
WARMUP
10 leg swings each way
10 arm circles each way
15 sec hollow hang
15 sec arc hang
10 beat swings
10 plank to down dog

Pull-Up Progression Week 3
EMOM 10
4-7 Pull-Ups

Using a rep count you can maintain each minute for 10 minutes.
If you went unbroken for all 10 minutes last week, increase by 1 rep.

AMRAP 10
10 med ball cleans
15 med ball sit-ups
20 double unders

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Wednesday October 18, 2017

CROSSFIT
WARMUP:
20m High Knees
20m Butt Kicks
20m Side Shuffle
400m run
20 toe touches
10 single leg deadlifts each side
10 sciatic nerve floss
10 good mornings


STRENGTH - Deadlift (DELOAD)
6x3 @55% of best triple


WOD (T) 
3 Rounds
21 Deadlifts (185/115) [Must be unbroken]
400m Run

INTENT:
The deadlifts must be unbroken.
We are training strength, stamina, and cardio endurance.

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FITNESS
Strength Quality
100m single arm carry
-3 single arm swings every 10m
100m waiter carry
- 3 waiter squats every 10m
100m overhead carry
-3 single arm strict press every 10m

WOD
3 Rounds for time
12 double kettle bell deadlifts
12 box jumps
400m run

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Thursday October 19, 2017

CROSSFIT
WARMUP:
Split class in two groups
Relay for 4 rounds each:
40m sled sprint
10 push-ups

Barbell Cycling
EMOM 8
Odd- 10 Unbroken Hang Power Snatches from the knee (95/65)
Even- 30 sec plank

Minute 0:00-20:00
Build upto a heavy 40m sled push

Minute 20:00-30:00
200m Walking Lunges


INTENT:
The barbell cycling is unbroken reps. This is prepping us for "isabel" next week.
Share sleds for the 40m heavy push. This is pure strength. The walking lunges
should take less than the alotted 10 minutes.
Today, we are training power, strength, speed, stamina, and coordination.

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FITNESS
WARMUP:
Split class in two groups
Relay for 4 rounds each:
40m sled sprint
10 push-ups

EMOM 10
Odd- 30 sec of Wall Balls
Even- 30 sec of Burpees

Minute 0:00-20:00
Build upto a heavy 40m sled push

Minute 20:00-30:00
200m Walking Lunges

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Friday October 20, 2017

CROSSFIT
WARMUP

20 Single Arm High Pulls (each arm)

100m Single Arm Overhead Carry (each arm)
- 3 Single Arm Strict Press every 10m

100m Single Arm Farmer Carry (each arm)
- 3 Single Arm Russian Swings every 10m

100m Single Arm Waiter Carry (each arm)
- 3 Single Arm Waiter Squats every 10m

20 Single Arm High Pulls (each arm)

WOD (T)
For Time:
2 Rounds
20 Thrusters (75/55)
20 Bar Facing Burpees

REST 3 MIN

2 Rounds
15 Thrusters (95/65)
15 C2B Pull-Ups


INTENT:
The first half of class is not something to take lightly. It is a challenge. The goal is
to rest during each carry as little as possible.
The goal for the wod is to keep the thrusters as unbroken as possible.
Today we are training stamina, agility, strength, and balance.

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FITNESS
WARMUP
Agility warmup


Partner WOD
2K row
2K bike
50 lemon squeeze
10 rope climbs
1K row
1K bike
25 lemon squeeze
5 rope climbs

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Saturday October 21, 2017

BARBELLS FOR BOOBS

"GRACE"
For Time:
30 Clean & Jerks

Please sign up for a heat if you have not done so already.
You can donate to our team page at any time.
We will also have raffles with all the money collected being donated.

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Sunday October 22, 2017

WARMUP:

TBA

PARTNER HERO WOD
"JENKINS"
AMRAP 40
50 Burpees
400m Run Together
50 KB Swings (53/35)
200m Run each
50 Pull-Ups
400m Run Together
50 Push-Ups
200m Run each

This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.
Lt Jenkins, who was in his mid-20s, died during the so-called "30-miler" march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.