Monday, 10.24.16

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AMATEUR

BACK SQUAT 3x5 Add 5 pounds to whatever you did last time.

PRESS 3x5 Add 2.5 pounds to whatever you did last time

COLLEGIATE

BACK SQUAT 2. 2. 2. 2. 2 Work up to a heavy double.

PRESS 5. 5. 5. 5. 5 Work up to a heavy five on the press.

CONDITIONING

15. 12. 9 BACK SQUAT 225/135 pounds DYNAMIC PUSH UPS

2016 10 23

Programming 10.24 – 10.30

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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"]Mitch officially a CFSB Coach!  Wades Army 2016! Click here for details Wellness Wednesday - What does your perfect day look like? Wellness Wednesday - Natural ways to manage high cholesterol ***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 10.24.16" open="false"]Monday 10.24.16 A. Back Squat 5rm @ 30X1 then perform drop set for max reps @ 80% of your 5rm (still at 30X1) score weight and reps B. 4 Rounds - Teams of Two Partner 1: 30s of Wall Balls Partner 2: 30s of Wall Balls Partner 1: 30s of Double Unders Partner 2: 30s of Double Unders Score total repetitions [notes] Back Squat - once you break tempo in the max reps you are done. Wod - Try to be consistent in your own individual scores from round to round[/x_accordion_item][x_accordion_item title="Tuesday 10.25.16" open="false"]Tuesday 10.25.16 A. Push Press 5x3 score is weight B. Amrap in 12 minutes 2-3 Rope Climbs 15 Burpee Box Jumps [notes] Push Press - we'd prefer these are all heavy working sets If you cannot perform 2-3 Rope climbs, your scaling is either 10 strict pull ups or 15 ring rows[/x_accordion_item][x_accordion_item title="Wednesday 10.26.16" open="false"]Wednesday 10.26.16 A. 3 Rounds - at the top of a 4 minute mark, perform 5 Deadlifts as heavy as possible 3 Broad Jumps score is weight B. 4 minute amrap 12.9.6.3 Ball Slam Kettle bell Swing Run max distance with time remaining in 4 minutes scores distance [notes] DL/BJ - These deadlifts are all as heavy as you can perform, set up so that you can turn to your left or right and go right into the broad jumps Wod - The BS/KB is the buy in, your score is the distance you ran on the back end. scale so that you get into the run.[/x_accordion_item][x_accordion_item title="Thursday 10.27.16" open="false"]Thursday 10.27.16 A. Pick one to perform in the time allotted 3x Max effort ring rows 3x Max effort strict pull ups Find 3rm weighted pull up B. Amrap in 20 minutes 10 Turkish Get Ups 10 Med Balls to Toes 25 Yard Bear Crawl with Kettlebell Push [notes] A. pick the appropriate scaling for yourself, give yourself enough time to rest between efforts B. Use the same weight for the kb push that you do for the TGU[/x_accordion_item][x_accordion_item title="Friday 10.28.16" open="false"]Friday 10.28.16 A. 5x10 Yard Walking Lunge B. Every minute on the minute for 12 minutes Minute 1: Power Snatch x 2 Minute 2: Lateral Hops over bar x 16 [notes] A. Go heavy B. If you are newer with the Power Snatch, scale accordingly to the hang, go light, and perform it by 5 instead. If you have issues hopping laterally, hit 30 jump rope singles instead.[/x_accordion_item][x_accordion_item title="Saturday 10.29.16" open="false"]Saturday 10.29.16 A. Kipping Handstand Push Up Skill Work B. Teams of 2 - 18 minute amrap 10 Handstand Push Ups 30 Double Unders 20 Handstand Push Ups 60 Double Unders 30 Handstand Push Ups 90 Double Unders 40 Handstand Push Ups 120 Double Unders you get the idea, move up the ladder within the time allotted. [note] A. If you are not ready to perform handstand push ups, both in the skill work and in the wod - we will have some acceptable scalings for you. In the wod you will be performing hand release push ups.[/x_accordion_item][x_accordion_item title="Sunday 10.30.16" open="false"]Sunday 10.30.16 A. 30 minute amrap Row 15/12 Calories Left Arm Overhead Walk Right Arm Overhead Walk 15 Step Ups One Handstand Walk Attempt up to 10 yards [notes] looking for some consistency in round to round pacing - I think the hs walk will through some of you off, so I will be explaining how I'd like for you to track your rounds[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2016 10 23

Friday, 10.21.16

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AMATEUR

POWER CLEAN 5x3 Add 2.5lbs to what you did last.

CHIN UPS 3x Max Reps Rest 3 minutes between sets

COLLEGIATE

POWER CLEAN 3. 3. 3. 3. 3 Work up to a heavy triple on the power clean

DUMBBELL BOX JUMPS 5. 5. 5. 5. 5 Start conservative on the first set and work up each set as long as your technique is on point.

CONDITIONING

15 MINUTE AMRAP OF: 10 DIPS 15 TRUE PUSH UPS 10 RT/10 LT BULGARIAN SPLIT SQUAT 15 ROTATIONAL BALL SLAMS

2016 10 20

Barbells For Boobs This Weekend

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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;"][cs_text]Hey all, If you are curious about the details of Barbells for Boobs - don't forget to click here to read about them  We will also be having Open Gym from 9-10 if you won't be participating in Barbells for Boobs but will still like to come in and train. [/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

2016 10 20

Mitch Officially A CFSB Coach!

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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;"][cs_text]A note from Mitch: I was born and raised in South Bend Indiana and have lived here my entire life. I have been doing Crossfit for almost 3 years. I am an assistant and strength coach for Niles High school. I very much enjoy being able to help and teach others about Crossfit and love seeing people do things they would of never imagined doing! I am very humbled and honored to be apart of the CFSB team and hope to make you guys proud! [/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

2016 10 20

Thursday, 10.20.16

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AMATEUR

BACK SQUAT 3x5 add 5 pounds to whatever you did Monday.

BENCH PRESS 3x5 Add 2.5 pounds to your bench for 3x5.

COLLEGIATE

BARBELL WEIGHTED STEP UP 10. 10. 10. 10 Work up to a challenging 10 reps. Remember that is 10 right and 10 left.

CLOSE GRIP BENCH 5. 5. 5. 5. 5 Work up to a 5 rep max.

CONDITIONING

10. 9. 8. 7. 6. 5. 4. 3. 2. 1 Russian KB Swings 100yd Sprint Start with prescribed number of swings, then sprint 100 yards. Keep going till you complete all 10 rounds of swings and sprints.

2016 10 19

What does your perfect day look like?

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In this video we ask the question, "What does your perfect day look like?" Have you ever asked yourself that question before? If not, it might be worth a try. In this video we'll specifically be talking about your perfect day and goals as they relate to health and fitness. Does your perfect day involve great sleep, more energy, less weight, etc.? It's not the same for everyone, which is why it's really important to ask yourself the question. In order to make progress towards your health goals and your perfect health day your goals need to be SMART. Specific, Measurable, Achievable, Realistic, Timely. So, saying something like "I just want to lose weight" is not a SMART goal. Something like I want to lost 20lbs in the next two months is a SMART goal. In addition to asking yourself whether your goals are smart or not, you need to ask yourself what you're willing to give up (and not willing to give up) to achieve. There's a saying that "Everyone wants to go to heaven, but no one wants to die to get there." No where is that more true than with health and fitness goals. So when trying to figure out you're perfect day and goals for health ask yourself what you're willing to do to get there. So, what does your perfect day look like?

2016 10 19

Wednesday 10-19-16

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NEW OLY CYCLE  Snatch ?????????????? A) Snatch from Hip 5x2 Execution  Stand tall with the bar in a snatch-width grip. Hinge at the hips and bend the knees slightly, keeping the bar tucked into the crease of the hips, and initiate the hang snatch from this position.   Purpose The purpose of the hip snatch is to force an extremely aggressive final extension in the pull and to practice the proper position and balance at this stage of the lift, in particular the placement of the bar all the way into the crease of the hips. It will also help improve the pull under the bar due to the limited ability of the athlete to accelerate and elevate the bar first. B) Snatch with 2s Pause above knee 2rm C) Snatch Pull Pause at knee 6s 3x2 D) Snatch Push Press + Overhead Squat - 3+1 This will be 3 SPP + 1 OHS  Execution Stand with the barbell behind your neck as it would be in a back squat, holding it with a snatch-width grip. Keep your shoulder blades squeezed back together and your trunk stabilized tightly. Dip smoothly at the knees and drive hard against the floor with the legs as you would for the jerk to accelerate and elevate the bar. As the bar leaves the shoulders, continue pressing it with the arms straight up into the proper snatch overhead position, locking it in tightly before lowering the bar for the next rep. Unless doing otherwise for a specific reason, drive the bar as hard as possible with the legs. Reset in a standing position before starting each rep. Purpose The snatch push press uses leg drive to move more weight into the overhead position and increase the strength development of the arms for the snatch receiving position. The greater weights relative to the snatch press also mean more work for the upper back and trunk. The snatch push press is also commonly used to move the bar into the overhead position for overhead squats, or in a complex with overhead squats. Heavy set of the complex

2016 10 19

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