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.