[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;"][cs_text]Hey all! Throwing out a general outline of the next 12 weeks of programming. Hopefully what this does is spur more conversation than anything for those of you curious about programming. If this post creates some dialogue that sits well with you in the end, that makes us happy. We are all transparent when it comes to our programming and are happy to answer any and every question you may have. How about this - I'm going to post the "what" if you want to know the "why" ask questions and post to comments! This is also important to note that each block changes as the goals of our athletes change, our goals change, as the year progresses and as we notice trends .[/cs_text][cs_text]12 Week Block @ CFSB and a shitload of rambling. General Overview 2 week template that accumulates with a small amount of intensification on the back end. We've noticed some trends in upper body pulling and pushing weaknesses we are trying to shore up. As well as some weaknesses in the short range fast energy system and CP battery. We are pretty far out from the open right now so we don't have to worry about killing everyone with open style workouts and kipping movements - they would all do best to develop pure strict movement strength while just "touching" on kipping movements. Typically we have mostly novice to intermediate athletes so this panders to them mostly - some placements of programming characteristics subject to change as we steer the programming and notice trends on what needs touched. I've posted below some of the "main" things that are happening on each day, but again, subject to change as we notice people needing some steering around or if we find we can fit some other things in that we need, something may be swapped out. So if you are trying to improve something specific - this give you insight into what is happening during a two week block. Main goals of the general programming are to

1. keep mobility "structure" in check and increase "stability" - keep athletes uninjured / do no harm
2. have symmetry with primal movement patterns (movements across the XYZ axis)
3. bring up relative and absolute strength
4. keep a well rounded energy system of alactic, lactic power, lactic endurance, aerobic
5. keep all of these as priorities while listening to clients goals - currently the overwhelming majority in no particular order are
   1. perform better
   2. feel good
   3. look good
   4. NOTE: note on above 3 that lifestyle of the individual, stress, sleep, nutrition become more important than the actual training in regards to these goals - which is why we offer nutrition coaching alongside these goals.
6. keep these priorities in mind while programming for the sport of crossfit IN RELATION to the current set of athletes we have and what they need for balance to compete if that is their desire - all the while not violating rule 1 of doing no harm. The programming for Crossfit is also relative to where we are within the competitive season - we are about 32 weeks out from the next open.

I am also going to put a short description below the template of what some of these things mean in a very short sentence (or two, lol.) Again, have questions and concerns? ask them on the forum!    Monday  Main Bend Supplemental Push horizontal Muscle Endurance Work Tuesday Supplemental Single Leg Squat Main Pull Horizontal Core Alactic Wednesday Anaerobic Lactic Power Aerobic Thursday Main Double Leg Squat Supplemental Pull Vertical Core Muscle Endurance / CP Battery Friday Supplemental Bend Main Push Vertical Skill/CP Battery Saturday   Anaerobic Lactic Power CP Battery - Grinder/Bottlenecks Sunday Aerobic (longer range) Recovery Skill Monday Main Double Leg Squat Main Pull Vertical Muscle Endurance / Aerobic touch if needed Core Tuesday Supplemental Bend Main Push Vertical EST - touch on what we notice needs some work Wednesday Anaerobic Lactic Power Aerobic Thursday Main Bend Supplemental Push Horizontal Muscle Endurance/Aerobic Touch if needed Friday Supplemental Single Leg Squat Main Pull Horizontal Core Skill/CP Battery Saturday Anaerobic Lactic Power CP Battery - Grinder/Bottlenecks Sunday Aerobic (longer range) Recovery Skill NOTES: [/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

[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="Saturday 7.9.16" open="false"]Saturday 7.9.16 A. 2 Rounds 60 second amrap 15 Unbroken Ball Slams Max 10 Yard runs in time remaining **Score is total shuttles rest 3:00 between rounds B. 5 Rounds 5 Burpees 50 Double Unders 5 Front Squats at 60-75% of 1rm 20 Minute cap **Score is time [Notes:] A. Lactic Endurance Work - Find something that you can hit for 15 - it can still be challenging, but unbroken I'd like this at @ 85% effort - somewhat hard. B. CP Battery Work - If you don't have a 1rm we will find something heavy, we'll be pulling from racks, also look for some logistical changes depending on the amount of people coming in - the concept will be the same.[/x_accordion_item][x_accordion_item title="Sunday 7.10.16" open="false"]Sunday 7.10.16 A. On a 20 minute running clock Row every 10 calories stop and perform 4 Turkish Get Ups alternating B. On a 20 minute running clock Run every 100 yards 15 Hollow Rocks + One handstand walk attempt (or wall walk) [Notes:] Blah blah blah - consistency and what not. think smooth, sweaty, and sustainable for this one. This is Aerobic Pacing Work @ 70% effort No score, because if I put in a score...you'll go harder than I want you to go. Be an adult and come in to do the work without obsessing over a score.   [/x_accordion_item][x_accordion_item title="Monday 7.11.16" open="false"]Monday 7.11.16 A. 15-20 minutes to find Deadlift 2x8 @ 31X1 rest 5:00 between 8's **Score is weight B. 5 Rounds 20s of deficit push ups on 45# plate rest 40s 20s of Russian Kettlebell swings AHAP rest 40s **score is total number of push ups and kb swings combined - note the KB weight too. [Notes:] A. Both sets of deadlifts should be heavy as fuck - take the time to warm up to a solid ass heavy 8, I want you to feel like you couldn't hit another rep. B. These push ups may not be applicable to all in class - my qualification is something that you can do for 20 seconds, but its hard as hell to do so -you really have to work for it. Same with the Kettlebell Swings - think of it as "As heavy as possible...for 20 unbroken seconds" I don't care if you swing two 55's, a dumbbell. Swing something that is challenging[/x_accordion_item][x_accordion_item title="Tuesday 7.12.16" open="false"]Tuesday 7.12.16 A. 3 Rounds 8 Bulgarian Split Squats Left Leg @ 30X1 rest 30s 8 Bulgarian Split Squats Right Leg @ 30X1 rest 30s 8 Bent Over Rows @ 30X1 rest 30s Max Weighted Pillar Hold   B. 3 Rounds @ the top of a 3:30 mark Sprint 100 Yards (50 out, 50 back) @ 90% effort   [Notes:] A. Don't mind if you build on the weights across the three sets if you don't know where to start, but would like to see some heavy heavy 8s on the back end of this one. If you know where to go for it, hit 3 heavy sets of all of it. Oh, don't forget the back angle and the 1 second pause at the top of the row on the bent over rows. If you can hold a pillar longer then 2 minutes - put a 45# plate on your hips - just be careful of the dismount. B. Probably the best way to train this is...just to sprint, thats the only way we will get some progress out of this one. The coaches will make sure you are all prepped for the sprints.[/x_accordion_item][x_accordion_item title="Wednesday 7.13.16" open="false"]Wednesday 7.13.16 A. 3 Rounds - 40s to perform @ 90% Hard effort 10 Unbroken Russian Kettlebell Swings Max effort sprint in remaining time rest 3:30 between rounds **score - no score, just train the shit.   B. 3 Rounds 3 Minute amrap 10 Burpees 15 Sit Ups 20 Wall Balls rest 3 minutes **score is total reps [Notes:] A. not everything needs a score, coaches, don't even put it on the board, just go and do the damn thing - go hard though and keep the kb swings unbroken. don't sandbag either because its not going on the board. B. Map 5 - Aerobic @ 80% effort- Pick a scaling that allows for something CLOSE to unbroken sets, it doesn't have to be, but it should be close. minimal rest and consistent score from round to round.[/x_accordion_item][x_accordion_item title="Thursday 7.14.16" open="false"]Thursday 7.14.16 A. Back Squat 6.4.2 @ 22X1 rest 3-5 minutes between - during that time perform 10 Dumbbell Kelso Shrugs leg, 10 Dumbbell Kelso Shrugs Right **Score back squat weights   B. Every minute on the minute for 10 minutes Odd minutes - 5-7 Unbroken Toes to Bar Even minutes  - 2-3 High Box Jumps **score...hmmmm, lets say your ttb scaling  - don't care about your reps, and your box jump height. [Notes:] A. this should be a HEAVY 6, a HEAVY 4, and a HEAVY 2 - moving up in weight each time. In between keep the upper back work heavy but clean. B. This is meant to be performed to your own individual difficulty, so for the toes to bar... TTB If you can't do toes to bar, perform straight legged kipping toes to bar as high as you can get them If you can CRUSH toes to bar, perform 5-7 strict toes to bar If you can do 5-7 and its challenging, do 5-7. BOX JUMP These are box jumps with a step down, these are meant to be high, and the fact that it should be so high you have to rest a little between reps.   [/x_accordion_item][x_accordion_item title="Friday 7.15.16" open="false"]Friday 7.15.16 A. Press 3x 9-12 @ 32X1   B. On a running clock - with no exceptions 0-10 minute mark find a hang power clean x 3   10-15 minute mark rest and strip weight to 40-60% of max   15-23 minute mark EMOM for 8 minutes Hang Power Clean x 3 @ 40-60% of 3rm [Notes:] A. Keep to the tempo for these presses, its a lot of time under tension here. B. There are no exceptions to the max or the 5 minute rest, if you aren't done by the end of the 10 minute mark with the 3rm, you are done - if you are doing it AT the bell - it doesn't count. If you aren't ready by the time the 5 minute rest is up, the workout starts without you. Even if you are in the bathroom playing with your phone.[/x_accordion_item][x_accordion_item title="Saturday 7.16.16 - NO CLASS - BEACH DAY" open="false"]OOPS! I originally launched a workout on this day - its a Beach day! no classes today, all closed up. Beach Day: July 16th – 10:00am @ Silver Beach – all classes closed at CFSB Yep, we will be closed, and we will be meeting at the beach instead – playing some volleyball, maybe doing a workout there. Who knows?! Stay tuned that day and the night before in case of sketchy weather and if there will be any OG time available. I'll be posting where we will be meeting if here at the gym and leaving and where we will be at the beach.[/x_accordion_item][x_accordion_item title="Sunday 7.17.16" open="false"]Sunday 7.17.16 A. 45 Minute amrap Teams of 2 Partner 1: Row 750m/600m @ 50% pace Partner 2: amrap while partner is rowing of 4 Turkish Get Ups 8 No Push Up Burpee Box Jumps 16 Sit ups [Note:] More aerobic work - consistency is what I want![/x_accordion_item][x_accordion_item title="Click me for new things" open="false"]Wellness Wednesday - Timika's story - eating healthy as a new mom CrossFit Football Seminar Coming to CFSB! Click here for details CFSB Forums – Have any loaded questions? click here to set yourself up on our forums Some things going on – beach day, jorts day, highlander/strongman comp! click here for details ***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][/cs_column][/cs_row][/cs_section][/cs_content]