Monday, 8.01.16

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Sprints

Complete 4-7 efforts: Sprint 40 yds *When your sprint drops below 95% of your fastest 40 yd time, discontinue sprint efforts.

Conditioning

Complete 6 rounds:

Each round lasts 1 minute: Back Squat – 5 Reps 20″ Box Jumps – Max Reps Rest 2 minutes between rounds.

*For Back Squat, use 80% of your 1 RM.

Programming 8.1 – 8.7

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[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="Whats going on at CFSB" open="false"]CrossFit Football Seminar Coming to CFSB! Click here for details New Coach Progress! Mitch is moving into Phase 2 of the coaching process Wellness Wednesday - The New Nutrition Facts Label - What you need to know 2016 Student Welcome Week! Click her for details  August Fundamentals Begins this Week!   ***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 8.1.16" open="false"]Monday 8.1.16 A. 15-20 minutes to establish Front Squat 6.4.2 @ 32X1 rest 3-5 minutes between sets, during that time perform 8 scap pulls with a 3 second pause at the top ***score is weights used B. 5 Rounds 7 Strict Pull Ups 30-50 Double Unders 4 Turkish Get Ups ***score - total double unders [Notes:] A. Take some time to work up to a heavy 6 for the front squat, you’ll add weight and hit a 4, then again for the 2. Just make sure that first 6 is solid. You'll notice the tempo has moved up from the last time. B. You can sub ring rows for strict pull ups, but make them hard. For scaled - Double unders will be a 1:1 singles to doubles. If you suck at double unders, just accumulate at 30 and stop there To challenge everyone who has solid double unders or even if you are doing singles - once you hit the 30 mark, if you trip anywhere between the 30 and the 50 mark, that is your score for that round. If you finish 50, that is your score. Stay challenging but smooth with the TGU[/x_accordion_item][x_accordion_item title="Tuesday 8.2.16" open="false"]Tuesday 8.2.16 A. 15-20 minutes to establish Close Grip Bench Press 6.4.2 @ 42X1, rest 3-5 minutes between sets ***score is weight for your sets B. 3 Rounds Romanian Deadlifts 8-12 @ 33X1 Weighted Bench Dips 8-12 @ 30×0 rest 2:00 ***score is weight used C. 5 Rounds for time 7 Unbroken Hang Power Cleans 7 Standard Burpees **score is time, goal for scaling is sub 5 [Notes:] A. All of our coaches should know our standards for the CGBP B. Keep a solid back position, unless otherwise stopped by hamstring tension, your RDL should end with your spine parallel to the ground. Weighted Bench Dips – you can do this, you can use boxes, you can put your feet on the ground for assistance, just keep to the tempo – once you break tempo you are done. Remember – the reps, sets, tempo, rest dictates the load – NOT THE OTHER WAY AROUND. C. scoring this one to see how many can select a scaling/weight that gives them the appropriate time.[/x_accordion_item][x_accordion_item title="Wednesday 8.3.16" open="false"]Wednesday 8.3.16 A. 6 Rounds 40 second run @ 95% effort rest/walk 3:20 between rounds ***no score rest 5-7 minutes minimum after last round and move into part B B. 3 Rounds 3 minute amrap 4 medicine ball cleans 8 ball slams 12 Russian twists with ball 3 minutes rest between rounds [Notes:] A. no score here, just give it a good effort on the run B. Right here I want something sustainable, a movement scaling and pace that can be consistent across all three rounds, if these movements burn your legs out, use a lighter ball.[/x_accordion_item][x_accordion_item title="Thursday 8.4.16" open="false"]Thursday 8.4.16 A. 15-20 minutes to work through the Thacker warm up B. 10 minutes to establish a Power Snatch 2rm take 2-5 minutes MAX to get your weights on the bar, then start part C immediately. C. Every minute on the minute for 8 minutes 2-3 Power Snatches @ 70-80%   D. Optional Shoulder Circuit 3 Rounds 15 Front Raises 15 Lateral Raises 15 Rear Delt Raises *perform the sets unbroken, don't use your body for momentum. [Notes:] B. Keep the PS heavy but technically sound. They don't have to be TNG. C. Stay fast with these D. Use light weight on these, an unbroken set of 45 without swinging your body and controlling the weight is difficult.[/x_accordion_item][x_accordion_item title="Friday 8.5.16" open="false"]Friday 8.5.16 A. Single Arm Dumbbell Row 3×8-12 @ 30X2 rest 60s between arms. ***score is weight B. Single Leg Step Up 3×8-12 @ 3101 rest 60s between legs ***score is weight C. 5 Rounds 60s Forward Leaning Rest 10 Teapots each side between rounds [Notes:] A. keep that final pull at the top end for the full 2 seconds B. for the single leg step ups, we want all 8-12 one leg, then switch to the other leg. we have all kinds of crazy criteria for today’s step ups.
  1. finish one side before the other
  2. don’t touch your toe to the ground, only your heel, and you don’t get to bend that leg either
  3. don’t push your knee far over your toe
  4. ideal for us today is crease of the hip above the top of the knee
remember that the tempo and movement dictates the load, not the other way around. If you can't use weight and keep to the tempo...maybe you need to use bodyweight or change the height of the box? C. If you are a stud on the FLR/plank. Use a weight on your back, if you are still crushing it, do them on rings with your hands turned out.[/x_accordion_item][x_accordion_item title="Saturday 8.6.16" open="false"]Saturday 8.6.16   A. Every minute on the minute for 20 minutes Minute 1: 5 Front Squats @ 60-75% 1rm Minute 2: 4-7 Kipping handstand push ups to deficit - tough Minute 3: 3-5 Strict Chest to bar pull ups - add weight if possible Minute 4: 10s Sprint @ 95% ***no score, just keep the the appropriate response   B. Optional Lactic Endurance Piece 2 Rounds 2:30 to perform 10 TNG Power Cleans 10 Burpees Over the Bar Run in time remaining rest 7:30 between rounds ***no score, get after it. [Notes:] We've been going a little long with some of the Lactic work and CP work on Saturdays, so I've made one of the pieces optional, that way we know we'll get the first one done, want to hang around for the second? If your time/lifestyle allows for it, do it.[/x_accordion_item][x_accordion_item title="Sunday 8.7.16" open="false"]Sunday 8.7.16 45 Minute amrap @ 70% effort   400m jog 200m sandbag carry 60m Farmers Walk 30m Left arm overhead DB/KB Walk 30m Right arm overhead DB/KB Walk 10 Muscle Up Transitions [Notes:] Consistency, pacing, skill work, conditioning, breathing[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Saturday 7.30.16

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A1)Back Squat 3x2-3 @ 31X1, rest 90s A2) Single Arm Dumbell Torso Row 3x6-8, rest 30s between arms, rest 90s before back squat. B) Rack Pulls Above Knee 3x2-3 @ 31X1, rest 3-5 minutes between attempts - make these explosive - i'd prefer straps with your clean grip rather than switch grip. C) Hanging L-sit 4x20-30s, rest 45s D) Jerk Complex 4 Rounds 2 Push Press in Split 2 Split Jerk Balance rest 2-3 minutes between  Most of these touches should be heavy but technical E) Every 2 Minutes for 12 Minutes Pause Jerk + Jerk (1+1)   Pause Jerk Dictates a 2 second pause in the bottom of the dip. Most of these touches should be heavy but technical

Mitch moving into Phase 2

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Hey Everyone! Mitch has officially started Phase 2 of the Coaching Process at CFSB. During this "chunking" phase Mitch will lead various sections of the class. They are separated out into 3 parts: Warm Up, Strength, and Conditioning and will be accumulating hours of work in each section. With each section that Mitch goes through, he will have more and more of an active role in coaching, so expect to see him more often and saying more things!   

Friday, 7.29.16

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Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Hang Power Clean 1 RM Pull Ups 3 x Max Reps

Conditioning

Complete one round every 3 minutes:

Push Jerk – 4 Reps 20 yd KB Farmer’s Carry – AHAP 20 yd Broad Jumps

*For Broad Jumps, cover a 20 yd distance in the fewest number of jumps possible. *Complete 5 total rounds.

Thursday, 7.28.16

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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 Walking Lunge 4×6 Each Bench Press 5 RM, Max Reps @ 90%

Conditioning

Complete as many rounds as possible in 14 minutes:

KB Step Ups – 6 RT, 6 LT Burpee Box Jump – 6 Reps Med Ball to Toe Sit – 12 Reps Double Unders – 24 Reps

Wednesday 7.27.16

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A1)  Clean Grip Muscle High Pull 3 x 9-12 @ 31X2, rest 60s  A2) Dumbell Pull Over 3 x 9-12 @ 3201, rest 60s B1) Close Grip Bench Press 3 x 4-8 @ 31X1, rest 30s B2) Front Rack Step Up 3x 12-16, rest 30s controlled pace B3) Bodyweight V-up 3x 30s, @ 20X1 - rest 30s C) Clean Lift offs Every 2 minutes for 12 minutes  Clean Lift Off x 3 @ 31x2  D) Clean Off Blocks Every 2 minutes for 12 minutes 1.1.1 Clean off Blocks - 3 second pause in the bottom of the clean - rest 10s between cleans

The New Nutrition Facts Label-What You Need to Know

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The New Nutrition Facts Label-What You Need to Know-CFSB Wellness Wednesday In this video I talk about the recent changes to the nutrition facts label. While there are a number of changes to the new nutrition facts label, some of which are good but very long overdue, it's still not the most important thing to pay attention on the back of a food. The most important thing to pay attention to on a food label is the ingredient list not the nutrition facts. Another way to put this, which I have emphasized over and over with our Wellness Wednesday videos is that food quality matters far more than food quantity. Food quantity is still important but not nearly as much as food quality. Furthermore, the healthiest foods typically don't have ingredient labels or nutrition facts at all. In my very first Wellness Wednesday video on how to read an ingredient label I said that the ingredient label was far more important from a health perspective than the nutrition facts label. A year later even with the new nutrition facts label I 100% stick by that claim. If you're interested you can watch that very first video here: https://www.youtube.com/watch?v=KvZFnrZNDYU&index=1&list=PLRX7liyY7_etqqMdnRupipZgxCn-xdTFx

Monday 7.25.16

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A1) Dumbbell Strict Press 3x9-12 @ 30X2, rest 90s A2) Front Rack Reverse Lunges 3x12-16, controlled, rest 90s B1) Pendlay Row 3x4-8 @ 20X2, rest 60s B2) Side Plank 3x45-75s, rest 30 between sides, rest 60 before next Pendlay row C) Snatch Lift Off Every 2 Minutes for 12 minutes  3 Snatch Lift Offs to above the knee @31x2 D) Snatch Off Blocks Every 2 minutes for 12 minutes  1.1 Snatch from above the knee off blocks, 3 second pause in the bottom. 10 seconds between reps