[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="CLICK ME FOR NEW THINGS!" open="false"]HEY EVERYONE! We thought we would wait it out a bit, but it looks like the weather is not agreeing with us! we will be postponing the Anniversary Party until May 28th. Stay tuned for details on whats happening to the blog... Wellness Wednesday Special Edition: LaSalle Grill Class Changes: Kids and Teens Class Changes! IMPORTANT! June Fundamentals Registration is up! Click here to send some fundamentals info to your friends! Rowing Clinic May 20th - Click here for details! Programs: Skills for life program is up and running! New Shadow Coach – Mitch Walker URGENT MESSAGE TO STUDENTS – Click here ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)***[/x_accordion_item][x_accordion_item title="Monday 5.9.16" open="false"]Monday 5.9.16 A. Close Grip Bench Press 7rm @ 32X1 15-20 Minute Cap B. 3 Rounds Bulgarian Split Squat - Left Leg 12-15 Reps @ 2001 rest 30 seconds Bulgarian Split Squat - Right Leg 12-15 Reps @ 2001 rest 2 minutes Run 400m rest 2 minutes between rounds [Notes:] CGBP:The close grip bench press will be performed per our standard of  having your index finger directly on the line where the knurling meets the smooth section of the bar. 3 down, 2 at the chest, fast as possible up, 1 second at the top. SPLIT SQUAT: Setting up, you should have the height you are placing your back foot to at just below your kneecap. place the other foot 3 paces away from the object so that when you lunge down, your front shin is vertical, and if mobility allows - your back knee touches the ground - here is a picture 2 seconds down, 0 seconds at the bottom, smooth on the way up, 1 second at the top. RUN: Pay attention to your run times and try to keep them consistent from round to round. Run the first one at 80-90%  [/x_accordion_item][x_accordion_item title="Tuesday 5.10.16" open="false"]Tuesday 5.10.16 A. 5 Rounds Max Unbroken Strict Pull Ups rest 30 seconds 30-60 second Pillar Hold rest 90 seconds B. Teams of 3 - Perform 3 Rounds EACH Farmers Carry AHAP 100 Yards (50 yards out, 50 yards back) :60s Row for Calories @ 80-90% effort Rest - as long as it takes for your partners to roll through. [Notes:] Pull Ups - Leave a little in the tank for each set of pull ups, don't go to absolute failure. We would prefer everyone performed a vertical pull on this day, so bands are allowed - but under control. Wod: Person 1 Farmer Carries, then hops on the rower - using the rower timer to control the 60s As soon as Person 1 is finished with the Farmers Carry, person 2 may start their farmers carry/row round As soon as Person 2 is finished with the Farmers Carry, person 3 may start their farmers carry/row round Continue in this fashion until everyone has went through 3 times. If weather permits, farmers walk 50 yards out and 50 yards back outside If its "yucky" outside, perform 5 x 10 yards out, 10 yards back inside ROW: I want the row to be consistent each time. If you hit 20 calories the first time, no more than a deviation of 1 each time. Reset the rower before you get on it each  time - no building on others calories FARMERS WALK: Go hard, but not so hard that you'll have to set them down in the first full round.  [/x_accordion_item][x_accordion_item title="Wednesday 5.11.16" open="false"]Wednesday 5.11.16 A. 5 Minute amrap 5 Wall Balls 15 Double Unders 5 Sit Ups rest 3:00 5 Minute amrap 10 Russian Kettlebell Swings 100 Yard Shuttle (10 Yards out and back x 5) rest 3:00 5 Minute amrap 5 Wall Balls 15 Double Unders 5 Sit Ups rest 3:00 5 Minute amrap 10 Russian Kettlebell Swings 100 Yard Shuttle (10 Yards out and back x 5) [Notes:] Wallball, Doubles, Sit ups: Throughout this amrap, the sets are low enough where you should never have to break a set - choose an appropriate weight for the wall ball so that you DO NOT HAVE TO BREAK SETS. Choose an appropriate pace that you should be able to take no more than 2-3 big breathes between rounds. When I say 80-90%, and its an aerobic workout, thats 80-90% of the aerobic system. So I want sweat, breathing, but not stopping on account of muscle fatigue. KBS Shuttle: Same thing, choose an appropriate weight that ensures you do not break, and a pace you can keep consistently throughout each round. Consistency: If you hit 85 reps in the first 5 min and 75 reps (each shuttle counting as 1 rep) in the second then your 3rd and 4th amrap which are repeated should be 85 and 75, plus or minus maybe 2-3 reps for fumbling.[/x_accordion_item][x_accordion_item title="Thursday 5.12.16" open="false"]Thursday 5.12.16 A. (directly into this warm up) Group 1 5 Min Prep Amrap 10 Yards out Lateral Banded Walk to the left Stop and perform :30s Static side pillar Left Elbow 10 Yards out Lateral Banded Walk to the right Stop and Perform :30s Static side pillar Right Elbow B. (directly into this warm up) Group 2 5 Min prep amrap :20 Second Isometric hold at the top of the pull up 10 Barbell RDLs C. 20 minutes to establish a 5rm Tempo Back Squat @ 33X1 D. 10 Minute Amrap 12-15 Barbell Bicep Curl 12-15 Banded Tricep Extensions 10 Box Jumps 24/20 [Notes:] Parts A and B The first two sections are some prep work, and honestly picking on some weaknesses we have noticed in some people SQUAT: Keep to the tempo AMRAP: Stick to a weight and band tension that you can definitely manage getting 15 with from the start of the amrap - keep the reps smooth and controlled move casually from piece to piece on this one keep the box jumps clean, no eating shit  [/x_accordion_item][x_accordion_item title="Friday 5.13.16" open="false"]Friday 5.13.16 A. 4 Rounds Overhead Squat x 5 @ 3201 rest :60s Dumbbell Row Left x 8-12 @ 3001 rest :60s Dumbbell Row Right x 8-12 @ 3001 rest :60s B. 8 Rounds :30 Seconds to perform 3 Hang Power Cleans 4 No Push Up Burpees over the Bar 3 Hang Power Cleans rest :30 [Notes:] Part A: You can build up to a weight on the OHS -If you are capable but have no idea where to go Stay at a light weight to work mobility and technique - especially if you are newer Or start heavy and stay heavy - if you are advanced and want a challenge No throwing the torso into the Dumbbell Rows, start with a weight that is heavy for 12 Part B: Pick a weight where you finish right at that 30s mark each time, give or take a few seconds Also -you'll notice its a 1:1 work to rest, stick to a weight that you can finish that round, every, single, time. If you are new and have NEVER performed Olympic Weightlifting for volume - here is your scaling Every :30s 8 KB Swings 4 No Push Ups Burpees  [/x_accordion_item][x_accordion_item title="Saturday 5.14.16 - ANNIVERSARY PARTY!" open="false"]Saturday 5.14.16 Anniversary Party Tonight! you are all invited! Click here for details on our 7 Year Anniversary Party! A. [2 Blocks of the 4 Rounds ] 4 Rounds 3 minute amrap Run 200m in the time remaining with your 3 minutes, perform as many rounds as possible of 3 Pull Ups 6 Push Presses rest 2 minutes between rounds, rest 10 minutes between blocks [Notes:] Recycled from last Saturday's notes - Did you do the math already? its 46 minutes long. So try to show up on time for class – if you miss some of the warm up you might be SOL for this workout. Pacing: This is all performed at 80-90% effort…meaning I want consistent scores throughout each matching piece. So that should play into your weight selection. If you’ll notice, We’ve been prescribing Rx’d weights less and less – because you are all individuals and differ greatly, think of the intent of getting the correct stimulus the RX’d on these workouts. for instance I should see… 1: 31 reps, 30 reps, 30 reps, 29 reps 2: 31 reps, 30 reps, 29 reps, 28 reps Keep the rounds close     Pull Ups: I want round cycling, so if you cannot cycle 3 pull ups, its jumping pull up day today for you - and I understand the stimulus is different with the amount of knee flexion/extension involved in the jumping pull ups, just try to make it as much of a pull as you can. Push Presses: Keep them clean and don't pick a weight you'll have to break up[/x_accordion_item][x_accordion_item title="Sunday 5.15.16" open="false"]Sunday 5.15.16 A. :60s Row for Max Meters rest 5:00 :60s Row for Max Meters rest 5:00 :60s Row for Max Meters 20 minutes of Gymnastics Practice Kick Up Practice, Handstand Walking Practice, Kipping Practice - whatever inverted work we can fit into the 20 minutes, then perform... :60s Row for Max Meters rest 5:00 :60s Row for Max Meters rest 5:00 :60s Row for Max Meters[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]