2015 11 02
Amateur
Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Close Grip Bench Press 3 RM
Conditioning
Complete 5 rounds for time: 15′ Rope Climb Ascents – 2 Reps 225/150 lb Back Squats – 8 Reps Handstand Push Ups – 9 Reps
2015 11 02
Programming Week 9 of 9 / 11.2.15 – 11.8.15
[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="Whats going on at CrossFit South Bend?" parent_id="" id="" class="" style=""]Whats going on right now at CFSB?
Super Awesome!! Free Wod Tracking Software for CFSB Members! Train Heroic is LIVE - download it now!
CFSB Wellness Wednesday - How to cook duck preview
Swag! The shirts are back in stock, we sold out quick, come get them!
Events: Wades Army 2015
Events: Wod with Warriors Nov 7th
Clinic: 60 Minute Rowing Clinic with Kendra Rask – November 12th
Getting Started! November Fundamentals Details are up!
Also: If you have the Flu…
Fundraisers: "One Dime at a Time Fundraiser" - Saint Joseph Health System
Our WIFI: Hey all, new wifi settings for “CFSB Public” If you want to use our wifi, when you connect it will ask you to check into Facebook to use it!
[/accordion_item][accordion_item title="Monday 11.2.15" parent_id="" id="" class="" style=""]Monday 11.2.15
A. Preparing for Next Weeks 1rm's
Bench Press
50% x 4
60% x 4
70% x 2
80% x 1
85% x 1
90% x 1
***If you are fresh out of fundamentals ( <--nsfw). perform a 3rm and leave a little in the tank.
In between some of your warm up sets, accumulate 3x12 Reverse Snow angels
B. Olympic Weightlifting Practice
Power Clean + Shoulder to Overhead + Practice lowering to back
C. Conditioning
5 Rounds
12 Barbell Lunges
12 Clapping Push Ups
50 Yard Shuttle Run
Notes: For the Bench Press, there should be no fails today. This is meant to prime you up and get you prepared to hit a 1rm next week. The workout? You'll pull that barbell from the floor, so you may be limited on how much you can clean from the floor. [/accordion_item][accordion_item title="Tuesday 11.3.15" parent_id="" id="" class="" style=""]Tuesday 11.3.15 A. Olympic Weightlifting Skill Work 10 Minutes Burgener Warm Up 3 Position Snatch Skill Work - Hip, Top of Knee, Floor B. Olympic Weightlifting Every 90 Seconds for 6 Rounds, perform a 3 Position Snatch C. Conditioning In teams of 3 complete 12 rounds of the following: 30yd Plate Push (15yd out and back) 15 Ball Slams 40/30 12 Russian Kettlebell Swings 70/55 There will be a 3 person rotation where each team member will complete a full round, before tagging in the next team member. Each team member will complete 4 rounds, totaling 12 for the whole team
Notes: Keep the complex clean, don't push the weight to sacrifice the technique of the lift.[/accordion_item][accordion_item title="Wednesday 11.4.15" parent_id="" id="" class="" style=""]Wednesday 11.4.15 A. Iso Holds 3 Rounds Max L-Sit Hold Max Top of the Pull Up Hold Max Wall Facing Handstand Hold B. Conditioning 5 Rounds 3 minute AMRAP 3 Burpees 6 Medicine Ball Cleans 40/30 12 Double Unders 1 minute rest Notes: You know what to do for the Iso holds, for the conditioning, think of this as a 19 minute amrap with interrupted 1 minute rests every 3 minutes.[/accordion_item][accordion_item title="Thursday 11.5.15" parent_id="" id="" class="" style=""]Thursday 11.5.15 A. A. Preparing for Next Weeks 1rm's Back Squat 50% x 4 60% x 4 70% x 2 80% x 1 85% x 1 90% x 1 Note: Just finished fundamentals? perform a 3rm and leave a little in the tank. B. Conditioning 800m Run then perform... 3 Rounds 10 Toes to Bar 10 Shoulder to Overhead 135/95 11 minute cap[/accordion_item][accordion_item title="Friday 11.6.15" parent_id="" id="" class="" style=""]Friday 11.6.15 A. Overhead Squats 3.3.3.3.3.3 Every 2:30, perform a triple on an Overhead Squat, build to a heavy 3. **In between 3 of your sets, accumulate 3x12 reverse snow angels B. Conditioning In teams of 3 at the top of every 2 minutes perform: 250m Row Max Power Cleans in the time remaining with 155/105 There will be a 3 person rotation where each team member will complete a full 2 minute round, before tagging in the next team member. Each team member will complete 3x 2:00 minute AMRAPS, totaling 9 for the whole team[/accordion_item][accordion_item title="Saturday 11.7.15 Wod with Warriors" parent_id="" id="" class="" style=""]Saturday 11.7.15 Wod with Warriors The WOD: “ARMISTICE” 9 minute AMRAP 100-meter sprint 11 sit-ups 11 air squats 100-meter sprint 22 sit-ups 22 air squats 100-meter sprint 33 sit-ups 33 air squats *add 11 to the sit-ups and air squats for each additional round 2-minute rest and reflection followed by 9 minute AMRAP 100-meter sprint 11 pushups 11 box jumps (RX 24”/20”) 100-meter sprint 22 pushups 22 box jumps (RX 24”/20”) 100-meter sprint 33 pushups 33 box jumps (RX 24”/20”) *add 11 to the pushups and box jumps for each round [/accordion_item][accordion_item title="Sunday 11.8.15" parent_id="" id="" class="" style=""]Sunday 11.8.15 A. "Camille" 8 Minute amrap 3 Snatch Complexes 3 Wall Climbs [/accordion_item][/accordion][/vc_column][/vc_row]
Notes: For the Bench Press, there should be no fails today. This is meant to prime you up and get you prepared to hit a 1rm next week. The workout? You'll pull that barbell from the floor, so you may be limited on how much you can clean from the floor. [/accordion_item][accordion_item title="Tuesday 11.3.15" parent_id="" id="" class="" style=""]Tuesday 11.3.15 A. Olympic Weightlifting Skill Work 10 Minutes Burgener Warm Up 3 Position Snatch Skill Work - Hip, Top of Knee, Floor B. Olympic Weightlifting Every 90 Seconds for 6 Rounds, perform a 3 Position Snatch C. Conditioning In teams of 3 complete 12 rounds of the following: 30yd Plate Push (15yd out and back) 15 Ball Slams 40/30 12 Russian Kettlebell Swings 70/55 There will be a 3 person rotation where each team member will complete a full round, before tagging in the next team member. Each team member will complete 4 rounds, totaling 12 for the whole team
Notes: Keep the complex clean, don't push the weight to sacrifice the technique of the lift.[/accordion_item][accordion_item title="Wednesday 11.4.15" parent_id="" id="" class="" style=""]Wednesday 11.4.15 A. Iso Holds 3 Rounds Max L-Sit Hold Max Top of the Pull Up Hold Max Wall Facing Handstand Hold B. Conditioning 5 Rounds 3 minute AMRAP 3 Burpees 6 Medicine Ball Cleans 40/30 12 Double Unders 1 minute rest Notes: You know what to do for the Iso holds, for the conditioning, think of this as a 19 minute amrap with interrupted 1 minute rests every 3 minutes.[/accordion_item][accordion_item title="Thursday 11.5.15" parent_id="" id="" class="" style=""]Thursday 11.5.15 A. A. Preparing for Next Weeks 1rm's Back Squat 50% x 4 60% x 4 70% x 2 80% x 1 85% x 1 90% x 1 Note: Just finished fundamentals? perform a 3rm and leave a little in the tank. B. Conditioning 800m Run then perform... 3 Rounds 10 Toes to Bar 10 Shoulder to Overhead 135/95 11 minute cap[/accordion_item][accordion_item title="Friday 11.6.15" parent_id="" id="" class="" style=""]Friday 11.6.15 A. Overhead Squats 3.3.3.3.3.3 Every 2:30, perform a triple on an Overhead Squat, build to a heavy 3. **In between 3 of your sets, accumulate 3x12 reverse snow angels B. Conditioning In teams of 3 at the top of every 2 minutes perform: 250m Row Max Power Cleans in the time remaining with 155/105 There will be a 3 person rotation where each team member will complete a full 2 minute round, before tagging in the next team member. Each team member will complete 3x 2:00 minute AMRAPS, totaling 9 for the whole team[/accordion_item][accordion_item title="Saturday 11.7.15 Wod with Warriors" parent_id="" id="" class="" style=""]Saturday 11.7.15 Wod with Warriors The WOD: “ARMISTICE” 9 minute AMRAP 100-meter sprint 11 sit-ups 11 air squats 100-meter sprint 22 sit-ups 22 air squats 100-meter sprint 33 sit-ups 33 air squats *add 11 to the sit-ups and air squats for each additional round 2-minute rest and reflection followed by 9 minute AMRAP 100-meter sprint 11 pushups 11 box jumps (RX 24”/20”) 100-meter sprint 22 pushups 22 box jumps (RX 24”/20”) 100-meter sprint 33 pushups 33 box jumps (RX 24”/20”) *add 11 to the pushups and box jumps for each round [/accordion_item][accordion_item title="Sunday 11.8.15" parent_id="" id="" class="" style=""]Sunday 11.8.15 A. "Camille" 8 Minute amrap 3 Snatch Complexes 3 Wall Climbs [/accordion_item][/accordion][/vc_column][/vc_row]
2015 11 01