These are all of the bright spots I need today. Just a bunch of good people huddled around a ton of little debbie snacks. Making themselves miserable. We had around 50+ people do the Open this year, everyone doing it for their own reasons. All of them busted ass this year and we had the smoothest year we have ever had. Lets take the time to look into next year *A note from Coach Robin Lyons from OPEX* "For those who are are not moving on to the next block of competition in the sport of fitness... take advantage of this time now to reflect on this last seasons learnings and establish clear steps towards 2018 goals. All my athletes who are moving into "off-season" training must enter thru the transitional phase or reflection phase of the year. This is the most critical time before re-committing to a new year. It's important to recognize what you did well and what you learned before moving forward, so mistakes are not repeated... and a new strength is unleashed.

[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"] Amy's Treat Corner: Simply Pressed Juice in Granger CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare ***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!)** Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title="Monday 4.3" open="false"]A. 3 Rounds Minute 1: 10 Single Leg Glute Bridges- Non dominant leg Minute 2: 10 Single Leg Glute Bridges- Dominant Leg Minute 3: 60s Contralateral Dead Bug No score B. CP 12 Minute Amrap 12 Hang Power Cleans 12 Push Presses 12 Front Rack Reverse Lunges score weight and number of repetitions Notes: A. The glute bridges can be weighted on the hip, control the movement, the leg that isn't doing the glute work is up in the air like a dead bug. B. Pick something that you can work through at a reasonable pace - If I assigned a weight, something like 115/85 would be where I am looking here. If you are brand spankin' new to these movements, you may want to consider using dumbbells or just the bar[/x_accordion_item][x_accordion_item title="Tuesday 4.4" open="false"]A. 3 Rounds Minute 1: Left Side Thoracic Rotations Minute 2: Right Side Thoracic Rotations Minute 3: 8 Heavy Left Arm Bent Over Rows Minute 4: 8 Heavy Right Arm Bent Over Rows No score, move well and go heavy B. 4 Rounds Max Unbroken Push Ups 25 Russian Kettlebell Swings rest 60s score # of push ups and weight on the kettlebell swings Notes: A. I just want constant movement all 60s for the thoracic rotations Start off with something that feels heavy, you can progress to something heavier during the rounds B. Start off with a scaling you can at least perform 10 push ups with (from the first round) If it drops from there then it drops. Kettlebell Swings, go heavy Transition quickly from the push ups to kettlebell swings, then rest 60s, get after it again[/x_accordion_item][x_accordion_item title="Wednesday 4.5" open="false"]A. Teams of 2 - 30 minute amrap Row 1k 50 Toes to Bar 100 Double Unders 50 Wall Balls Notes: Teams of 2 One person works at at time Scaling for doubles is a 2:1 on singles I'd prefer people file in through the row Pick a scaling for TTB and WB that is manageable for the both of you[/x_accordion_item][x_accordion_item title="Thursday 4.6" open="false"]A. 3 Rounds 10 Alternating Supported See Saw Walks 20 Sit ups No score - moving well gets you a gold star B. 4 Rounds @ the top of a 3 minute mark 10 Deadlifts 10 Burpees over the Bar Run max distance in remaining time rest 3 minutes between rounds Score weight in DL Notes: A. I want you holding on to a post on the pull up rig to help with balance, I want to coach to dictate the reps for these with a "down, hold, up, hold" that way they can come around and make effective changes on these. B. Use something you can touch and go with on the deadlifts The run can be outside if weather permits, or inside for shuttles. we also rest a 3 minute so we can stagger people in rounds. Try to be consistent with where you are landing in distance on the run - not scoring the run, because i'm giving my coaches flexibility with where you are running and thats a pain to track - as long as you are consistent I am happy.[/x_accordion_item][x_accordion_item title="Friday 4.7" open="false"]A. 3 Rounds Minute 1: Reverse Snow angels at controlled pace Minute 2: 8 Single Arm Presses - non dominant arm Minute 3: 8 Single Arm Presses- dominant arm score single arm weights B. Teams of 2 3 Rounds each 20 Pull Ups 50 Double Unders Score total time Notes: A. not a push press, a press - you'll move straight from the snow angels to the presses B. Choose a scaling that you can move through it at a pretty consistent pacing. Kipping, strict pull ups, ring rows, banded. Just keep them clean. Partner 1 does an entire round of 20/50, then partner 2 does an entire round of 20/50...etc etc - keep this up until both team mates have accumulated 3 rounds each. [/x_accordion_item][x_accordion_item title="Saturday 4.8" open="false"]A. 3 Rounds 30s Thrusters @ Bar rest 30s 30s No Push Up Burpees rest 30s 30s Row for Calories rest 30s score total reps rest 5 minutes after last round instead of 30s then perform 3 Rounds 30s American KB Swings rest 30s 30s Box Jumps with Step Down rest 30s 30s Row for Calories score total reps Notes: Consistency here from round to round, don't be afraid to get to breathing heavy on this one[/x_accordion_item][x_accordion_item title="Sunday 4.9" open="false"]A. 3 Rounds 20 Walking Lunges - no wedding step, straight shot Farmers Walk 100 yards rest 2 minutes B. Amrap in 9 minutes 10 Back Squats @ 155/95 4 Turkish Get Ups 70/55[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]