[vc_row][vc_column width="1/1"][accordion][accordion_item title="So many things going on at CFSB"]Look at all this fun stuff Classes-Mobility Class: Upcoming Weekly Mobility Schedule through July Classes-August Fundamentals Begins Tuesday August 4th! Details here Events- Free CrossFit South Bend Grocery Store Tour at Whole Foods Stories- Carrie's Story News-There will be no more childcare as of August 15th. On a related note, Parents come get your toys! BRING A FRIEND DAY- Whole Foods Bring a Friend Day – August 22nd -STUDENT WELCOME WEEK! FREE Student Welcome Week August 31st – September 6th Click for Details[/accordion_item][accordion_item title="Monday 8.10.15"]Monday 8.10.15 A. Back Squat 50% x4 60% x4 70% x2  80% x1 85% x1 90% x1  Notes: Base this off of a 1RM weight, for those within the last two months of completing Fundamentals they will be working up a heavy 5. So even if the coach forgets you should be doing this (which I have before) show the coach that you read the blog, and just work to a heavy 5. We are looking for no fails today on this, if you aren't feeling it, BACK OFF. We have a testing week coming up in 2 weeks, so we are gearing you up to hit a 1rm, pull the reins on yourself you beautiful thoroughbred horse you. B. [/accordion_item][accordion_item title="Tuesday 8.11.15"]Tuesday 8.11.15 A. 15 Minutes to Find a Hang Power Snatch x3 Note: the intentions here are to stay connected to the bar to challenge the grip. Any hang position is A-okay for us (check the link that I posted below for a little HPS reference on positions for this) http://www.catalystathletics.com/exercise/62/Hang-Power-Snatch/ There is a lot of horrible shit out there, be careful where you get your information from. Catalyst is always a really solid place, definitely the most thorough place for Oly information on the web. B. 7 Minute Ladder 3 Wallballs 30/20 3 No Push Up Burpee *** increase by 3 reps each round Notes: Choose a wall ball that allows for full depth and accuracy on touching the target, I'd like to see something you can cycle pretty well. If you pick it up and think "I definitely can't do this for 15 straight reps" then move down in weight. http://breakingmuscle.com/video/breaking-muscle-video-how-to-wall-ball-and-not-hate-it[/accordion_item][accordion_item title="Wednesday 8.12.15"]Wednesday 8.12.15 A. 3x Max Reps Ring Row Progression High Rep (10-16) Notes: This means we want you failing between 10 and 16 reps, if you have done this before -please please remember where you were for your last progression, buy a notebook, start tracking stuff, or download evernote (its great) We love these for developing solid pull ups because of the horizontal scapular retraction is easy to get subtle scaling changes rather than the bands. http://breakingmuscle.com/strength-conditioning/5-drills-to-help-you-achieve-your-first-pull-up B. 5 Rounds 15 Kettlebell Swings 70/55 30 Double Unders Note: We talked about double unders last week. If you can do doubles, I want you doing some kind of double/single ratio. Im looking for a fast turnover and cycle time for this workout. Again..below is a rehash over some jump rope rules http://crossfitsouthbend.com/jump-ropes/ For the KB Swings, don't let the KB manhandle you and pull you over far, pick a weight that makes sense and keep it close to the hips. I know Jeff Martone is hard to listen to sometimes, but he has some good stuff out there. https://youtu.be/HX42k6YHBqg[/accordion_item][accordion_item title="Thursday 8.13.15 "]Thursday 8.13.15 For time, but also not for time. Men accumulate 10,000lbs Women accumulate 7,000lbs Alternating between.. 2 Back Squats 2 Ground to Overhead Note: Okay Matheletes. Read this very carefully so there is LESS confusion, the less confusion and plan making during the workout, the more time we have for the workout. Also, side note. I have had a lot of people tell me they don't read the blog before the come in because **insert whatever reason here** usually being anxious about the workouts, or just because they are busy...I get it. but that results in not being prepared for the workouts on a daily basis, whether its remembering to wash your favorite pair of shorts for the toes to bar workout. Or wearing long socks for rope climbs, or coming up with a plan for a workout like this. I don't care if it makes you anxious, use that as an opportunity to control your emotions prior to a workout. I can't tell you how many competitions i've done whether there are 50 jacked up anxious people before the competition. Come up with a plan, and implement it. or don't...whatever. I digress This workout, you will alternate between a heavy 2 on the back squat, and a heavy 2 on the ground to overhead, using whatever weight you'd like, to accumulate the total weight lifted. So lets do some math. Athlete: Jessica Snicklefritz McButtFart Weight chosen -225 Back Squat, 135 Ground to Overhead That means each round of 2 Back Squats and 2 Ground to Overhead, she will have accumulated... 2x225 (450) 2x135 (270) 720 Total per round That means each round... 1=720, 2=1440, 3=2160, 4=2880, 5=3600, 6=4320, 7=5040, 8=5760, 9=6480. This now leaves an extra 520 to lift, so hitting 2 back squats and 1 GTO should cut it. But...But...What weight/lift should I choose? No more than 80% of your 1rm Back Squat and no more than 80% of your Chosen lift for Ground to Overhead. Choose the lift that you feel the most competent with, clean and push press, clean and jerk, snatch, Hang power clean and press. Whatever you are most comfortable with. Move consistently through it, but you'll be sharing bars and racks with people so expect to do some plate math back and forth, the coaches will do their best to pair you with people with similar maxes.         [/accordion_item][accordion_item title="Friday 8.14.15 "]Friday 8.14.15 A. 15 Minutes to Find a Hang Power Clean x3 Notes: stay connected to the bar to challenge grip, notice this is a similar format to the HPS? we do that sometimes to keep the format fresh in your heads through the week. Again, here is some Catalyst Athletics content http://www.catalystathletics.com/exercise/69/Hang-Power-Clean/ B. 20 Minute AMRAP 5 Strict Pull Ups 10 Ball Slams 200m Run Note: What?! What?! more grip intensive work? yes, also try to avoid the dreaded chicken neck position on the strict pull ups. For these, I would rather you stay neutral and not get all the way up rather than reaching with the chin.  Ball slams are AHAP and its not Rx'd unless you catch the ball on the bounce. Have running issues? like pain issues, not that you just don't like to run. Row a 200 instead (also, further taxing on the grip, so be careful and stretch your forearms out afterwards) Scaling the Pull ups on this one, I would prefer ring rows. [/accordion_item][accordion_item title="Saturday 8.15.15 "]Saturday 8.15.15 14 Min AMRAP 600m Run 50 Toes To Bar 40 Wall Balls 20/14 30 Cleans 135/95 20 Muscle Ups Notes: Okay, top to bottom, lets do this. For the run, we will perform 3x200m runs (but can I run a 400 then a 200?) nah, I would prefer 3x200m runs. For the toes to bar, If you can do 10+ in a max set of toes to bar, go ahead and do all 50, game it out smart and just don't rip your hands. If you can do 3-8, you may want to do half toes to bar, then half knee ups. If you cannot do any toes to bar, do knee ups. If your hands hurt during knee ups...just do sit ups. Just.don't.tear.your.hands. Wall Balls? Standard Wall Balls, weight is 20/14 - height is 10/9' This is the point where you need to start back at the top and figure out how you want to break all of your sets up from the beginning into a realistic format. Cleans, I know they say cleans, but you can power clean it. If you are new to cleaning from the floor, do a Hang Power Clean. Weight suggestions? If Rx'd is more than 70% of your clean...you should maybe think about scaling. and, drumroll. If you can't do muscle ups, guess what, today isn't the day you are going to start. The workout is set today for a competitive format, its kind of a "if you have it you have it, if you don't you don't" kinda day. Its not going to be 30 minutes of skill work on muscle ups. Because of the volume of pull ups yesterday, lets go ahead and say the scaling is ring dips for those that can perform them without a band, and if you can't, push ups. [/accordion_item][accordion_item title="Sunday 8.16.15"]Sunday 8.16.15 A. Snatch Heavy Single B. Snatch 24 Reps AFAP @ 55-65% C. For Time 100 Yard Plate Push 500m Row Notes: Still working toward some technical work as well as good touch and go Snatch work[/accordion_item][/accordion][/vc_column][/vc_row]