2017 07 17
- Tuesday - Day 2Technique Primer : Press in Snatch - 5, 4, 3 (ascending weights) ● Power Snatch - 70% 5x3 ● Push Press - 70% 5x5 ● Snatch Pull - 90% 5x3 Back Extension - 3x15 - Weighted Plank- 4 x 20-30sec Standing Plate Twist - 3x15/side
2017 07 17
Good For:
- Squat strength
- Improving postural strength in FS/clean
- Pulling strength
- Pulling weights can be adjusted up if they feel too light. Lift-offs should be difficult, pulls moderate, and floating halting deadlifts difficult but within your ability to maintain proper positioning and complete back arch.
- Select weights by feel for technique primers at start of workouts - these should be light, and the emphasis on the precision of the movement, not the weight.
- For Saturday's heavy single snatch and clean & jerk, give yourself a max of 3 misses before stopping, and never finish on a miss - drop the weight and take a last single to finish on a make.
- Snatch - 75% 5x3
- Jerk - 75% 5x3
- Back Squat - 75% 5x3
- Floating Halting Snatch Deadlift (mid-thigh) - 100% 3x3 -Weighted Back Extension - 3x10 -Hanging Leg Raise - 4 x max (30 reps minimum) -Reverse Crunch - 3 x max
2017 07 17
Mindfulness Mondays: Why Rushing is Never Worth it (Your Brain is Tricking You)
The adrenaline hit me like a slap in the face. I had slept through my alarm...again.
I developed the unfortunate habit of sleeping through my alarm while studying in Copenhagen, Denmark.
It led me to miss half of a mid-term exam. And I nearly missed a bus departure for a weeklong class trip!
Everyone has their own version of this story, feeling behind during an important situation. Trying to “catch up” is a stressful experience!
Whenever I slept through an alarm, I would leap out of bed and start rushing around like a madman.
In the moment, rushing feels like the only way to remedy the situation.
Rushing adds stress and anxiety to your life. Over time, this can make a big difference in your default mental state.
Even if it doesn’t feel significant in the moment, the difference between a peaceful mind and a somewhat stressed mind is significant. It impacts everyone around you as well.
The stress of needing to act quickly can be worth it when your wellbeing is threatened…But in modern times, those situations are few and far between.
With that in mind, why don’t you bat an eye when you see coworkers frantically rushing around the office? Why is rushing so commonplace?
The result: unnecessarily elevated levels of stress and anxiety.
Based in Chicago, IL, Patrick Buggy is a coach and writer at MindfulAmbition.net, where he shares mindful strategies to help you live your best life. To start every week on the right foot, join the free newsletter: Mindful Monday Mornings.
“I’m running behind, so I need to rush to catch up!”But in reality, rushing to “catch up” is rarely worth it! The amount you “catch up” pales in comparison to the added stress you create by rushing.
The Myth of "Catching Up" (And why the Odds are Stacked Against You)
Rushing is a simple exchange, with inputs and outputs. You put something in (extra physical and mental energy) to achieve a result (“catching up”). But the positive results from rushing are marginal at best. You never truly catch up! And the cost for acquiring those marginal benefits significantly outweighs their benefit. Let’s say you’re running late to a meeting and decide to speed on your way there. Instead of going the 60mph speed limit, you push it to 72mph. What used to take you 15 minutes now only took about 12. But saving those precious three minutes costs you significantly. You're putting yourself at greater risk for physical harm (crash), mental harm (stress), and financial harm (speeding ticket).
Rushing adds stress and anxiety to your life. Over time, this can make a big difference in your default mental state.
Even if it doesn’t feel significant in the moment, the difference between a peaceful mind and a somewhat stressed mind is significant. It impacts everyone around you as well.
The stress of needing to act quickly can be worth it when your wellbeing is threatened…But in modern times, those situations are few and far between.
With that in mind, why don’t you bat an eye when you see coworkers frantically rushing around the office? Why is rushing so commonplace?
The Brain that Cried Wolf
The modern brain is poorly calibrated to understand threats. This has nothing to do with your intelligence. It’s a natural byproduct of human evolution. Fear’s role is to motivate you to act swiftly to prevent a threat to your wellbeing. But in today’s society, most people don’t experience situations with legitimately harsh consequences. Our distant ancestors faced frequent threats from wild animals, unforgiving elements, and warring enemies. Modern man’s most common “threats” involve nothing more than short-term emotional or physical discomfort. Your brain has new inputs in today’s world, but the operating system is the same as our “caveman” ancestors. This is why rushing around is so commonplace in modern society. Situations with minor consequences feel significant in the absence of anything more dangerous.
The result: unnecessarily elevated levels of stress and anxiety.
You fear the consequences of “falling behind” at work, so you work frantically to try and make up for it. You fear what will happen if you arrive a few minutes late to something, and drive aggressively to get their faster.Both of these scenarios exemplify the stacked equation of rushing. The marginal gains in either case aren’t worth the added stress. This isn’t to say that working quickly is never worth it. Sometimes it’s necessary. But it should come from a place of genuine inspiration and internal motivation, not fear. Letting fear take over on a regular basis is unnecessary and harmful to you and those around you. Fortunately, there are a host of ways to take control in these situations! You can learn to understand when it’s worthwhile to rush.
3 Situations to Cultivate Awareness and Reduce Stress
Awareness is your antidote to unnecessary stress. When you pause to identify the real consequences of everyday fears (rejection, “falling behind”, running late, etc.) you give yourself the opportunity to act intentionally. Instead of letting fear take over, you understand when the consequences of rushing won’t be worth the added stress. Here are three different situations where you can cultivate awareness to minimize rushing and reduce stress:In the Moment
Cultivate awareness and notice when you start to rush. Take a minute to pause and evaluate your scenario. Think through the benefits and consequences of rushing by asking yourself two questions:- What’s the worst that could happen if I act normally, and don’t rush? This tends to be surprisingly insignificant. (e.g. “My friend will be by themselves for 10 minutes.” or “I get a little embarrassed for 30 seconds.”)
- What are the best and worst-case scenarios if I choose to rush? The best will likely be a marginal improvement from acting normally, while the worst may be significant. (e.g. Best: You arrive at my destination 5 minutes earlier. Worst: You get a speeding ticket or get in a crash.)
In Preparation
It’s easy to feel behind when you’ve lost control of your schedule. This lack of control is often a matter of priority. It’s a sign that you’ve let too many commitments into your life that don’t align with what matters to you. Give yourself more control with these three strategies:- Start saying “no” Take control of your schedule by saying “no” to more things. Spend your time on things that you value. (Use the 20 Minute Life Check to get started here.)
- Organize to-do's by urgency and priority This framework was popularized by Stephen Covey (author of 7 Habits of Highly Effective People) and used by President Dwight Eisenhower. It will help you focus on the right tasks by identifying what's actually important.
- Cultivate space Create space in your day by scheduling short breaks to reflect or give your mind a break. Active reflection time and subconscious processing time are critical to doing your best work.
After the Fact
Reflect on the times when you do choose to rush. Ask yourself:- Was it worthwhile?
- Why or why not?
Vanquish Insignificant Fears to Live With Intention
Modern society has it’s legitimate dangers. But most common fears have insignificant consequences. Conquer your fear of falling behind by staying present to the true consequences of your actions. Some of the best advice I’ve ever received came from a friend in a three word text when I was running late.“Sweet, no rush.”Next time you’re running late or feel behind at work, take a minute to breath and find your center. Then, evaluate your scenario, and act accordingly. The world will be a better place when you do!
Based in Chicago, IL, Patrick Buggy is a coach and writer at MindfulAmbition.net, where he shares mindful strategies to help you live your best life. To start every week on the right foot, join the free newsletter: Mindful Monday Mornings.
2017 07 17
Amateur
Back Squat 3×5, Add 5 pounds to your last Back Squat workout.
Press 3×5, Add 2.5 pounds to your last Press workout.
Collegiate
Front Squat 3. 3. 3. 3, For the last 6 weeks we have been using percentages. For today, I want you to work up to a heavy triple on the back squat.
Power Snatch 4x3 @85% of last weeks heavy 3
Conditioning
10 Minute AMRAP Max Ring Rows 3 Get Up Get Ups on each arm
2017 07 16
[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" 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"]Primal Kitchen Part 3 - It's here!
Mindfulness Mondays: The Iceberg Method — Hack Your Routine to Create More Mindful Moments
CFSB COMPETITION – New Wods on the Block – This will be our first official competition we will be hosting, if you all make it a success, you’ll see more in the future!
CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page
***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 7.17" open="false"]FITNESS AND COMP
A.
15 Minutes to establish a Deadlift 5rm @ 31X1
B.
For Time - 20 minute time cap
5 Presses Heavy
50 Double Unders or 100 Singles
5 Presses Heavy
40 Ball Slams Heavy
5 Presses Heavy
50 Double Unders or 100 Singles
5 Presses Heavy
40 Kettlebell Swings HEAVY
5 Presses Heavy
C. Optional Upper Body Push Accessory – If time allows, to be done after class
2 Rounds
15 Front Raises
15 Lateral Raises
15 Rear Delt Raises
Max Incline Push Ups
Score:
A. Deadlift weight
B. Time and press weight
Notes:
A. Play off of last weeks DL
B. Presses are pulled from the floor, everything else is self explanatory
C. I want your incline set so that you can at least hit a hard 15-20 or more[/x_accordion_item][x_accordion_item title="Tuesday 7.18" open="false"]FITNESS
A.
20 Minutes to finish
Front Squat 3×5 @ 32X1
B.
6 Rounds
10 Strict Pull Ups/Ring Rows
15 Wall Balls
200m Run
C. Optional Pulling Work – If time allows, to be done after class
2 Rounds
10 Scap Pulls
10 Hammer Curls
20 Straight Arm Lat Pull Downs
COMP
A.
20 Minutes to finish
Front Squat 5.5.5 @ 32X1
B.
6 Rounds
10 Strict Pull Ups
15 Wall Balls 30/20
200m Run
C. Optional Pulling Work – If time allows
2 Rounds
10 Scap Pulls
10 Hammer Curls
20 Straight Arm Lat Pull Downs
Scoring:
A. Front Squat Weight(s)
B. Time
C. Do it.
Notes:
A. Fitness, all sets heavy - Comp, build - everyone, follow the 2 at the bottom
B. These reps don't have to be unbroken, just grind through.
C. Do it[/x_accordion_item][x_accordion_item title="Wednesday 7.19" open="false"]FITNESS
A.
Coaches Choice Oly Warm Up
B.
Every 90s for 12 Rounds
Odd Rounds: Snatch Deadlift x 2
Even Rounds: Hang Power Snatch x 2
C.
For time
30 Sumo Deadlift High Pulls
Row 750/650
COMP
A.
Coaches Choice Oly Warm Up
B.
Every 90s for 12 Rounds
Odd Rounds: Hang Power Snatch + Overhead Squat
Even Rounds: Snatch Deadlift + Full Snatch
C.
30 Sumo Deadlift High Pulls 95/65
Row 750/650
Scoring:
Score weight range for B, Score time for C.
Notes:
B. Keep it smooth and technical
C. Get after it here, but be careful with the SDLHP[/x_accordion_item][x_accordion_item title="Thursday 7.20" open="false"]FITNESS
A.
18 Minutes to establish a Bench Press 5rm @ 31X1
B.
For time
40 Knees to Elbows
then perform
3 Rounds
20 Burpees Over the Bar
10 Heavy Deadlifts
10 Bench Dips / Dips
COMP
A.
18 Minutes to establish a Bench Press 5rm @ 31X1
B.
For time
40 Toes to Bar
then perform
3 Rounds
20 Burpees Over the Bar
10 Heavy Power Cleans
5 Muscle Ups
Score
A. Score the weight, B. Score the time.
Notes:
A. Beat last weeks if possible
B. Choose a scaling you can move through at a consistent pace[/x_accordion_item][x_accordion_item title="Friday 7.21" open="false"]FITNESS
A.
3×10 Overhead Squats with PVC or Bar into the warm up.
B.
18 Minutes to establish a Back Squat 7rm @ 30X1
C.
3 Rounds
@ the top of a 2:30 mark
12 Bent Over Barbell Row
D.
5 Rounds
@ the top of a 3 minute mark
20 Alternating Step Ups
COMP
A.
10.10.10 Overhead Squats with a small build during the warm up
B.
18 Minutes to establish a Back Squat 7rm @ 30X1
C.
@ the top of a 2:30 mark
12.12.12 Bent Over Barbell Row
D.
5 Rounds
@ the top of a 3:00 mark
20 Front Rack Step Ups
Scoring
A, don't score it, just do it right out of the gate. B, work up and try to beat last weeks, same for C. Choose something challenging for D.
Notes
A,B,C try to beat last week.
D. Choose something challenging, you can move up if you miss your mark, also I want the height so that the knee is below the hip crease.
[/x_accordion_item][x_accordion_item title="Saturday 7.22" open="false"]FITNESS
A.
Amrap in 10 Minutes
LR TGU
20 Singles
100m Jog
B.
30 Minute amrap
Teams of 2 - alternating rounds
Run 200m
15 Kettlebell Swings
50 Singles
COMP
A.
Amrap in 10 Minutes
LR TGU
20 Singles
100m Jog
B.
30 Minute amrap
Teams of 2 - alternating rounds
Run 300m
15 Alternating DB Snatches
30 Double Unders
Scoring: Don't score A, just warm up. Score total rounds for B.
Notes: Keep it smooth, if you could track your rounds I would want them at the same pace for every round.[/x_accordion_item][x_accordion_item title="Sunday 7.23" open="false"]FITNESS AND COMP
A.
Teams of 4 - 15 Minute Amrap
5 Pull Ups
10 Burpees
100 Yard Run
rest 5 minutes
Teams of 4 - 15 Minute Amrap
5 Push Ups
10 Box Jumps
50 Yard Prowler Push
Scoring: Score rounds separately for both workouts.
Notes: Next person shoots off once person moving hits either the run or the push.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2017 07 16
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Up 3x Max Reps
Collegiate
Clean Pull 1x2 @100%, 2x2 @100% +10lbs, 2x2 @100% +20lbs
Bench Press 5 reps then one set of max reps @ 80%.
Conditioning
6 sets Bottom Up Kettlebell Press - 10, I want three sets right and three sets left for 10 reps. Dips - 10
2017 07 13
Amateur
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout.
Collegiate
Back Squat 5x3, We worked up to heavy heavy triple on Monday. I want you to do perform 5x3 @ 85-90% of that heavy triple.
Power Clean 3. 3. 3. 3. 3, Work up to a heavy triple.
Conditioning
4 sets Russian Kettlebell Swings - 15 Ninja Get Up to Vertical Jump - 5
2017 07 12
Primal Kitchen Part 3-It’s Here!
The very first Primal Kitchen restaurant not just in Indiana, not just in the United States, but in the entire world is opening up next week! The Primal Kitchen Granger is set to officially open next Thursday July 20th.
In this video we take you on an exclusive tour of the restaurant with Tara and Anthony before it actually opens.
-We take a closer look at the menu with amazing looking items like a bison tenderloin steak, chicken and waffles, double chocolate mug cake and much much more.
-We get a tour of the ordering area and the dining area, which looks great.
-Anthony shows us the drink bar where you can order Teaspressa, bone broth, drinks, smoothies, and juices to go.
-We finished off by taking a tour of the quick grab and go section which has tons of Paleo staples and pretty much all of the Primal Kitchen products like ranch, caesar, etc.
-You'll eventually be able to get grab and go meals from this take out area so you can grab a quick healthy meal to go.
Thanks so much to Tara, Anthony, and the whole Primal crew for brining this amazing place to this area!
2017 07 12
Amateur
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
Collegiate
Front Squat 2 @ 70%, 2 @ 75%, 4x2 @ 80%, You have been handling some good weight on the front squat. I want doubles @ 80% for speed. Think fast.
Snatch Pull 2. 2. 2. 2. 2, I want the first set done at your final weight of the power snatch from yesterday. Second set add 10 pounds and final two sets get 20 pounds added.
Conditioning
5 sets Dynamic Step Ups - 20 Reverse Med-Ball Too - 5 Sprint - 20 yards Rest 2-3 Minutes between sets
2017 07 10