16.6 Wod Release

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Team Workout 30 Minute Amrap 100 Calorie Row 100 Pull Ups (Scaled = Jumping Chest to Bar) 100 American Kettlebell Swings 55/35 100 Burpee Box Jump Overs 24/20 100 Wall Balls 20/14 (Scaled 14/10) 100 Goblet Squats 55/35 Notes: Only 2 people from each team can be on the floor working at a time You can trade teams of two out at any time through the workout Every 3 Minutes through the entire 30 minute workout - Everyone from the team, resting, or performing work, must run to the donut table, and eat a donut, before anyone from the team can return to work.  

Thursday, 3.31.16

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Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Barbell Lunge 4×8 each Floor Press 5, 5, 5, 5 *For Barbell Lunge, complete walking if possible and alternate for 16 total Reps.

Conditioning

Complete 5 Rounds for time:

Barbell Thruster – 5 Reps 20 yd DB Farmer’s Carry

Rest 60 seconds

Hang Power Clean – 5 Reps Plyo Push Ups – 10 Reps

Rest 30 seconds

*Plyo pushups should be performed by dynamically alternating hands on a 45 lb bumper plate. The only resting position should be the top of the pushup. “Walking” hands is a no rep. *For Farmer’s Carry, go as heavy as possible.

Snatch Clinic with Coach Aileen Wu – Limited Spots Available

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][button shape="pill" size="large" float="none" block="true" target="blank" href="http://crossfit-south-bend.myshopify.com/products/aileensnatchclinic" title="CLICK HERE TO REGISTER " info_content="" lightbox_caption="" id="" class="" style=""]CLICK HERE TO REGISTER[/button][text_output]

Frustrated with the Snatch? Does it the movement just not click? have a hitch in your lift you are trying to fix? Whether you have been Weightlifting for some time, or you've just begun CrossFit, The Snatch Clinic with Coach Aileen Wu is for you!

Aileen Wu coaches with Mike Burgener's Crossfit Weightlifting.  She has also coached and worked with Crossfit Games Competitors, World Masters Champions, and everyday Crossfit athletes alike.

See what Denae Brown, 2014 Crossfit Games 14th Fittest Woman in the World and 2015 Crossfit Games 23rd Fittest Woman in the World had to say about working with Coach Aileen Wu.

Denae Quote

During the clinic you will learn: the Burgener Warm-Up, How to Miss, High Hang Snatch, Snatch from Above the Knee, Addressing the Barbell, and Lift-Off from the Floor.  The clinic will end with a 20-30min lifting session for those looking to chase a new PR or just practice their new snatch.

Sign up to attend this great clinic.  Look forward to seeing you there.

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How to get a better night’s sleep TONIGHT

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How to get a better night's sleep TONIGHT-CFSB Wellness Wednesday In this video we talk about tools you can use to get a better night's sleep TONIGHT. -We talk about supplements like magnesium and melatonin -We talk about things that regulate your circadian rhythms and exposure to light like blue-light blocking glasses, sunlamps, and night-shift mode on your smartphone. -We also talk about how waking up in the middle of the night can be the result of a blood sugar imbalance and what you can do short-term to help with that. Remember all of these tools I'm talking about are merely symptom control. So, you should make sure to investigate the underlying causes that are leading to your sleep issues.

Wednesday 3-30-16

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Warm-up: banded pull-backs, hamstring mobility in box A.  EMOM x 20min - odd: snatch DL + 3sec descent to top of knee + hang snatch, even: 20sec each side plank B.  Back squat - 12min to find 2RM (last one was 2/17), then 2x max reps at 75% of that number C.  3 rounds: 10yd out, 10 yd back of double KB waiter's walk, front rack carry, farmer carry, then 25 Russian twists

16.5 Wrap Up and Scoring

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]16.5 Is over! its all over! with the exception of one last wod this coming friday, same time, same place... also, if you feel as though there are some scoring issues (which there should be) there were about 8 people who DIDN'T put a score in, and I'm not sure what the times were if they did do it - because I haven't received an email from them with their score, like they are supposed to do if they forget to put their score in. So if you did the workout, and you have a "0" on the google sheet, email me with the wod time and I will change the scores up. [/text_output][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/4"][text_output]Top Female Scores Rx'd Keega Rambadt Amy VanDyck Maura Scudder [/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][text_output]Top Male Scores Rx'd Mitch Andrew Ivans B[/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][text_output]Top Female Scores Scaled Erica V Mariam K Rocio L [/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][text_output]Top Male Scores Scaled Keith Jacoby Adam Martin George Kim [/text_output][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][text_output]Final Full Standings Overall Female Keega Amy Cecilia[/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][text_output]Final Full Standings Overall Male Brandon Mitch Chad[/text_output][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyaHR0cCUzQSUyRiUyRmdhbWVzLmNyb3NzZml0LmNvbSUyRmxib2FyZHMlMkZkaXNwbGF5TGVhZGVyQm9hcmQlM0ZpZCUzRDEwNTM3OTYlMjZudW1iZXJwZXJwYWdlJTNEMTAlMjZwYWdlJTNEMSUyMiUyMHdpZHRoJTNEJTIyMjUwcHglMjIlMjBoZWlnaHQlM0QlMjI0MDBweCUyMiUyMHNjcm9sbGluZyUzRCUyMm5vJTIyJTIwc3R5bGUlM0QlMjJvdmVyZmxvdyUzQSUyMGhpZGRlbiUzQiUyMGJvcmRlciUzQSUyMG5vbmUlM0IlMjIlM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][text_output]Click here for spreadsheet of team standings 1st - Team Chet "MaCHETe" 2nd - Team Bri "The Bri's Knees" 3rd - Team Neri "Cobra Kai" 4th - Team Betsy "Betsy's Babes" [/text_output][text_output]SPIRIT AWARD: Bri's team won the spirit award this last week - excellent job with the signage last week Bri's team![/text_output][/vc_column][/vc_row]

Programming Week 8 of 9 ***3.28.16 – 4.3.16***

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="Things coming soon at CrossFit South Bend" parent_id="" id="" class="" style=""]Things coming soon at CrossFit South Bend More details coming soon – this Friday Night Lights we will be having a potluck! all are welcome to watch the last of the open wods here at CFSB! come, eat, drink, hang out afterwards. More details to come. 16.6 details announced this week....stay tuned... Should I be taking a supplement part 1 Limited Spots Available! Aileen Wu, CrossFit HQ Weightlifting Staff - Snatch Clinic  Optimal Health Chiropractic Coming to CFSB! St Patricks Day Amy’s Treat Corner April Fundamentals begins soon Mobility Class Schedule and topics[/accordion_item][accordion_item title="Monday 3.28.16" parent_id="" id="" class="" style=""]Monday 3.28.16 A. 5 Rounds - Not For Time 2 Power Snatches AHAP Max Unbroken Strict Pull Ups rest 60 seconds between rounds B. 8 minutes to perform 750m Row Buy In as many rounds in the time remaining of... 15 Ball Slams 40/30 15 Box Jumps 24/20
Notes: Climb or stay the same on the not for time work, and substitution is acceptable for the pull ups   [/accordion_item][accordion_item title="Tuesday 3.29.16" parent_id="" id="" class="" style=""]Tuesday 3.29.16 A. 15 minutes to find Tempo Squat Heavy 2 Tempo - 3 down, 3 seconds at the bottom, fast as possible up, 1 second at the top. B. 3 Rounds Close Grip Bench x 10 25 Burpees 50 Double Unders rest 3 minutes between rounds
Notes: Keep the tempo honest on the squats the workout has 3 minutes of rest between efforts, it should give you plenty of time to conga line into the bench and switch any plates out that you might need to for your turn just be mindful and watch the clock. The weight for the workout? you decide, I want something that is doable across all rounds for 10 straight for you. depending on your own anatomical positioning, close grip is arms straight out in front of you [/accordion_item][accordion_item title="Wednesday 3.30.16" parent_id="" id="" class="" style=""]Wednesday 3.30.16 A. Teams of 2, one person working at a time 20 minute amrap 50 Ten Yard Shuttles 40 Kettlebell Swings 70/55 30 Push Presses 115/75
  Notes: 10 Yard shuttles back and forth across the mats, kettle bell on one side, barbell on the other.[/accordion_item][accordion_item title="Thursday 3.31.16" parent_id="" id="" class="" style=""]Thursday 3.31.16 A. 15 minutes to work to a Hang Power Clean x 2 ***If flexibility allows, perform a hang clean B. 10 minute ladder 3 Hang Power Cleans @ 65% of today's 2rm 3 Chest to Bar Pull Ups 6 Hang Power Cleans @ 65% of today's 2rm 6 Chest to Bar Pull Ups 9 Hang Power Cleans @ 65% of today's 2rm 9 Chest to Bar Pull Ups moving up by 3's  each round until the time cap is up.
Notes: Even if you hang clean in the strength, still perform a hang power clean in the wod [/accordion_item][accordion_item title="Friday 4.1.16" parent_id="" id="" class="" style=""]Friday 4.1.16 A. 15 minutes to establish a heavy Push Press x 2 B. 15-12-9-6-3 of Wall Balls 30/20 Burpee Box Jumps 24/20 [/accordion_item][accordion_item title="Saturday 4.2.16" parent_id="" id="" class="" style=""]Saturday 4.2.16 A. Teams of 2, with only one partner working at a time, alternate rounds to complete 10 minute amrap 200m Run 15 Toes to bar rest 5 minutes then perform 10 minute amrap 10 Power Snatches 75/55 10 Overhead Lunges 75/55     [/accordion_item][accordion_item title="Sunday 4.3.16" parent_id="" id="" class="" style=""]Sunday 4.3.16 A. 4 Rounds 30 Seconds Muscle Ups rest 30 seconds 30 seconds Handstand Push Ups rest 30 seconds 30 seconds Deadlifts 250/165 rest 30 seconds[/accordion_item][/accordion][/vc_column][/vc_row]