Supplemental dayTry to beat numbers by 3-5%!
A. Snatch Push Press
3x3
B. Snatch + OHS
3x2+2
C. Snatch High Pull from above knee
3x3
D. Snatch Grip Deadlift
3x5
E. Front squat
5x5
2016 11 16
The holidays can be rough. A lot of people let their healthy eating habits go out the window during the holidays.
But there's a way to survive the holidays when you realize one simple thing: eating whatever you want on the DAY OF Thanksgiving and the DAY OF Christmas, for example, never made anyone fat, sick or diabetic. Those single days are not the problem, assuming you're eating healthy the rest of the time.
The problem is really with two things.
1. That we make November 1st-December 31st into an unmitigated food orgy where if someone randomly brings cookies into work on a Wednesday we just say something like "Oh well, it's the holidays"
2. The rest of the year we're not eating that healthy to begin with.
So, what's the solution?
1.Enjoy yourself with family and friends on those SINGLE DAYS that are holidays
2. Make sure you're eating healthy the vast majority of the time in between the holidays. (Need help with that? Stay tuned for details about our 90 day nutrition challenge coming up in January)
You should be able to enjoy yourself for legitimate special occasions like the singles days of the holidays. But just because someone brings cookies into work between Thanksgiving and Christmas doesn't mean it's a special occasion.
2016 11 16
Try to beat last weeks numbers by 3-5%! !
A. PULLING
3-5 sets Max ring rows
3-5 sets Max Bodyweight Pull ups
Weighted Pull up 5 RM
B. Press from split
3x2
C. Split jerk
3x3
D. Clean with pause above the knee 2s
1RM
E. Clean Pull
3x2
2016 11 16
AMATEUR
DEADLIFT 1×5 Add 10 pounds to your last DL workout.
STRICT PULL UPS 3x MAX Reps Rest 3-5 minutes between sets.
COLLEGIATE
DEADLIFT 5RM Work up to a heavy 5 reps.
WEIGHTED PULL UPS 7. 7. 7 Find a 7 rep max
CONDITIONING
Every Minute on the Minute for 10 Rounds 3 Box Jumps X Power Cleans You have 60 seconds to complete 3 Box Jumps and the required number of reps on the power clean, this number will correspond to the round you are on. Once you complete a set you have the rest of the minute to rest. If you fail a set or do not complete it in the 60 seconds move on to the next one. Remember the Box Jumps are the buy in at the top of each minute.
2016 11 14
Week 4 - final week of this set
LET'S ? some good numbers !!! ??
Try to beat last weeks numbers by 3-5% !!!
Snatch
A) Snatch from Hip
5x2
B) Snatch with 2s Pause above knee
2rm
C) Snatch Pull Pause at knee 6s
3x2
D) Snatch Push Press + Overhead Squat - 3+1
Heavy set of the complex
2016 11 13
AMATEUR
BACK SQUAT 3×5 Add 5 pounds to whatever you did last time.
PRESS 3×5 Add 2.5 pounds to whatever you did last time.
COLLEGIATE
BACK SQUAT 5RM, MAX REPS @ 80% Work up to a 5 reps max. Then cut it back 20% and do one set of max reps.
PRESS 3. 3. 3. 3. 3 Work up to a heavy 3 reps.
CONDITIONING
CHIN UPS 5. 6. 7. 8. 9. 10. 11. 12. 13. 14 25yd DUMBBELL WALKING LUNGE You have a 14 minute time cap to get as far as you can. Start with the chin ups and after each set do 25 yards of walking lunges. Record the number of pull ups you complete.
2016 11 13
[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"]Wades Army 2016 This Saturday! Click here for details
Free Day/ Bring a Friend day @ Crossfit South Bend! 12/10 Click for details
Wellness Wednesday – Can you out exercise a bad diet?
OPEX Winter Classic - Free Competition @ CFSB!
Holiday Closings @ CFSB
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[/x_accordion_item][x_accordion_item title="Monday 11.14" open="false"]Monday 11.14
A. Aerobic
15 Minute Amrap
20-30 Double Unders
30s Pillar
8 Reverse Lunges
8 Kettlebell Swings
no score - rest at least 10 minutes before jumping into B.
B. CP
5 Rounds not for time
3 Heavy Back Squats
Max Ring Rows
score back squat and ring rows
[notes]
A. 70%. sustainable, cyclical, light sweat.
B.Back Squat Heavy from the start, at least 8 difficult on the ring row[/x_accordion_item][x_accordion_item title="Tuesday 11.15" open="false"]Tuesday 11.15
A. CP
Not for time - move steady though
12 Bench Press
24 Toes to Bar
24 Cal Row
9 Bench Press
18 Toes to Bar
18 Calorie Row
6 Bench Press
12 Toes to Bar
12 Calorie Row
3 Bench Press
6 Toes to Bar
6 Calorie Row
score bench weight
[notes]
A. warm up so that the first 12 feels like a 12rm, cruise through everything else at a challenging pace.[/x_accordion_item][x_accordion_item title="Wednesday 11.16" open="false"]Wednesday 11.16
A. Aerobic
10 Minute amrap
1x 10 yard plate push
30s Static Side Pillar each side
4 Alternating See Saw Walks
2 High Box Jumps
B. CP
5 Rounds
@ the top of a 3 minute mark
3 Heavy Deadlifts
C. Lactic Endurance
For Time
12.9.6
Burpees
40 Yard Plate Push between sets (downbackdownback x 10 yard)
[notes]
A. sustainable, light, smooth, sweaty. (sounds like I am describing a beer)
B. heavy as fuck from the getgo
C. as fast as possible, if you are moving at low RPM's you need to cut the range of motion or distance short. should be sub 4 minutes[/x_accordion_item][x_accordion_item title="Thursday 11.17" open="false"]Thursday 11.17
A. CP
Pick one to perform in the time allotted - 15 minutes
5x Max effort ring rows
5x Max effort strict chin ups
2.2.2 Weighted Chin Ups
B. Aerobic
Amrap in 20 minutes
60s Deadbug
30 Yard Left Arm Overhead Walk
30 Yard Right Arm Overhead Walk
10 Barbell Overhead Squats
[notes]
A. chin ups, didn't typo - I want these supinated
B. LIGHT and consistent movement here, make it pretty
[/x_accordion_item][x_accordion_item title="Friday 11.18" open="false"]Friday 11.18
A. CP
Work to a heavy set of the complex in 15 minutes
Hang Power Clean + Hang Clean + Front Squat
B. CP
8 Minute Amrap
HPC + HC + FS @ 80-90% of your heaviest complex
30 Double Unders
[notes]
A. Heavy but so beautiful it makes my eyes tear up
B. Smooth and heavy, scaling is a 2:1 for doubles[/x_accordion_item][x_accordion_item title="Saturday 11.19" open="false"]Saturday 11.19
A. Aerobic...kinda...
Teams of 2
Amrap in 20 minutes
20 Shoulder to Overhead
20 Pull Ups
20 Burpees
[note]
Break the work up however you'd like moving forward between your partners - use your brain and choose something that feels technically sound to perform for all movements.[/x_accordion_item][x_accordion_item title="Sunday 11.20" open="false"]Sunday 11.20
A. CP
Muscle Up Max effort Set
Chest to Bar Max Effort Set
Ring Row Max Effort Set
B.
30 Minutes of
50% of your muscle up/c2b/rr volume
10 Hollow Rocks
30 Double Unders
Run 200m
10 Perfect Unbroken TNG Power Snatches @ Bar
Row 250m[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2016 11 13
2016 11 12
AMATEUR
POWER CLEAN 5×3 Add 2.5lbs to your last workout.
CHIN UPS 3x MAX REPS, rest 2-3 minutes between sets
COLLEGIATE
POWER CLEAN 3. 3. 2. 2. 1. 1 Work up to a heavy single.
SHIN HOPS 5. 5. 5. 5. 5. 5 This are done during the rest period between sets.
CONDITIONING
7 ROUNDS 7 SINGLE ARM DB PS Alternate arms as needed. 30yd SPRINT
2016 11 10
AMATUER
BACK SQUAT 3×5 add 5 pounds to whatever you did Monday.
BENCH PRESS 3×5 Add 2.5 pounds to your bench for 3×5.
COLLEGIATE
FRONT SQUAT 5. 5. 5. 5. 5 I want these done at 80% of your most recent 5 rep max. Rest 90 seconds between sets. I want SPEED on the concentric portion of the lift.
CLOSE GRIP BENCH 4. 4. 4 .4 Work up to a heavy 4 reps on the close grip.
CONDITIONING
PUSH PRESS 10. 9. 8. 7. 6. 5. 4. 3. 2. 1 DIPS 20. 19. 18. 17. 16. 15. 14. 13. 12. 11
2016 11 09