Programming 8.21 – 8.27

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[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"]CFSB COMPETITION – New Wods on the Block – THIS SATURDAY Fall CrossFit Class Schedule Meals by Maura!  Inbody Body Fat Analysis now available at CFSB Mindfulness Mondays: How to be More Patient in a Fast-Paced World Buddy Week @ CrossFit South Bend!  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 8.21" open="false"]FIT A. Front Squat 20 Minutes to establish a Front Squat 5rm B. Amrap in 12 Minutes Run 200m Strict Ring Rows COMP A. Front Squat 20 Minutes to establish a Front Squat 1rm B. Amrap in 12 Minutes Run 200m Max Unbroken Strict Pronated Pull Ups Scoring: A. Score weight, B. Score Rounds + Reps Compare your scores to the week of 6.25 Notes: A. If you don't have a 5rm or 1rm, hit a 5rm. This is a way to say - if you are new, hit a 5rm. B. No bands for the pull ups, its either ring rows or strict pulls.[/x_accordion_item][x_accordion_item title="Tuesday 8.22" open="false"]FIT A. Press 20 Minutes to establish a Press 5rm B. For time 30 Kettlebell Swings 120 Singles 20 Kettlebell Swings 80 Singles 10 Kettlebell Swings 40 Singles COMP A. Press 20 Minutes to establish a Press 1rm B. For time 30 Kettlebell Swings 70/55 60 Double Unders 20 Kettlebell Swings 70/55 40 Double Unders 10 Kettlebell Swings 70/55 20 Double Unders Notes Scoring: A. score weight, B. Score time. Compare scores to 6.25 Notes: Again, if you are newer and have no numbers to go from - hit a 5. Pick a challenging weight for the swings, they are all American for Fit and Comp.[/x_accordion_item][x_accordion_item title="Wednesday 8.23" open="false"]FIT A. Coaches Choice Oly Warm Up B. Every 90s for 10 Rounds Hang Power Snatch x 3 Build to a heavy 3 over the rounds C. 3 Minute Max Cal Row COMP A. Coaches Choice Oly Warm Up B. Every 90s for 10 Rounds Snatch x 1 Build to a heavy 1 over the rounds C. 3 Minute Max Cal Bike Scoring: B, score weight. C, score total cals. Notes: Choose a scaling for B that makes sense for you. Get after it on the 3 minute max. This should be an all out attempt.  [/x_accordion_item][x_accordion_item title="Thursday 8.24" open="false"]FIT A. 25 Minutes to establish a 5rm Back Squat B. 20 Minutes to establish a 5rm Bench Press COMP A. 25 Minutes to establish a 1rm Back Squat B. 20 Minutes to establish a 1rm Bench Press Scoring: A, score weight. B, score weight. Notes: Beating a dead horse here, but if you are newer, hit a 5rm. If you aren't - come in with a plan.[/x_accordion_item][x_accordion_item title="Friday 8.25" open="false"]FIT A. 20 Minutes to establish a 5rm Deadlift B. 3 Rounds 1 Minute Max Row for calories 1 Minute Max Dumbell/KB Snatches 1 Minute Max Burpees 1 Minute Max Thrusters 1 Minute Rest COMP A. 20 minutes to establish a 1rm Deadlift B. 3 Rounds 1 Minute Max Bike for calories 1 Minute Max KB Snatches 70/55 1 Minute Max Burpee Box Jump Overs 24/20 1 Minute Max Thrusters 115/85 1 Minute Rest Scoring: A, score weight. B, score total reps. Notes: Get after it but make the deadlifts look pretty. For B, its a package deal, if you can't do the comp weights you don't mix and match.  [/x_accordion_item][x_accordion_item title="COMPETITION - GYM CLOSED Saturday 8.26" open="false"]NEW WODS ON THE BLOCK COMPETITION The Gym is closed today You can come spectate if you'd like Click here for the details

Check in at your selected facility 8 am local time

We will have an 8am check in on the day of the event.

The Event will start at 9am

The Heat schedule will be structured so that each WOD will run efficiently and every athlete will have adequate rest.

[/x_accordion_item][x_accordion_item title="Sunday 8.27" open="false"]FIT A. 15 Minute Cap Five rounds for time of: 7 Strict Pull Ups 21 Burpees COMP "Ryan" - 15 Minute Cap Five rounds for time of: 7 Muscle-ups 21 Bar Over Burpees Scoring: Score time, or reps within the time cap  [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 08 20

Friday, 8.18.17

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Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Chin Up 3x Max Reps

Collegiate

Back Squat 1x3 @ 70%, 1x3 @ 80%, 3x1 @ ? (go for a heavy single, you have 3 shots)

Power Clean 1x3 @ 70%,1x 3 @ 80%, 3x2 @ ? (got for it)

Conditioning

5 Sets of 30 Second Iron-Man Hold 25 yard Sled Drag 25 yard Reverse Sled Drag

2017 08 17

Thursday, 8.17.17

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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

Snatch Deadlift 3. 3. 3. 3. 3, work up to a heavy 3

Slight Incline Dumbbell Bench 12. 12. 12. 12, use a neutral grip

Conditioning

5 X 30 seconds - max calories Assault Bike 2 minutes rest between sets. *** we did this a few weeks ago, lets see if you can beat by a couple calories since you know what is capable

2017 08 16

Are your genes your destiny?

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Are your genes your destiny from a health perspective? Put simply, the answer is no. However, I see so many people who say something to the effect of, "My dad had heart issues, so I'll probably get heart isssues" "My grandma and mom had a thyroid disease, so I'll probably have a thyroid issue long-term" This just simply is not true. With very few extreme exceptions (e.g., sickle cell anemia) most chronic health conditions are at most 33% genetic and the other 67% comes from lifestyle choices. A famous example of this is that you can have genetically identical twins one of which has schizophrenia and the other of which does not so it quite literally cannot be purely genetic. A helpful way to think about this is the saying that "Genes load the gun, but environment pulls the trigger." So someone could have a copy of the ApoE4 gene, which has been studied for high cholesterol and Alzheimer's, but that does not mean they will have high cholesterol or Alzheimer's. It means there's a greater likelihood that those things will happen but only if the environmental influences like poor diet, lack of exercise, poor sleep, excess stress, etc. contribute. Genes are not destiny from a health perspective. That's great news, because that means there's a lot you can do to improve your health with nutrition, exercise, sleep, stress reduction, etc.

2017 08 16

Fall CrossFit Class Schedule

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Hey everyone, Super important announcement here! We are happy to announce a fall schedule. Which means we will be revisiting the schedule each spring, summer, fall, and winter. We are doing this to make sure its optimal to the members that we have with each season. We will be adding about 6 classes to the PM schedule to accommodate all of you to ensure the best coaching possible as this will pull the amount of people in class back ideally, which means more coaching time per each person. If we see trends in the new schedule with busy classes - we are going to then consider two coaches on that particular class. This a big reason we are asking you guys to check in for classes. The class schedule below will be active and launch September 4th for the Fall. The big changes below have the asterisk next to them Monday: 5:30am, 7:00am, 9:00am, *4:15pm, *5:15pm, *6:15pm, *7:15pm Tuesday: 5:30am, 7:00am, 10:00am, *4:15pm, *5:15pm, *6:15pm, *7:15pm Wednesday: 5:30am, 7:00am, 9:00am, *4:15pm, *5:15pm, *6:15pm, *7:15pm Thursday: 5:30am, 7:00am, 10:00am, *4:15pm, *5:15pm, *6:15pm, *7:15pm Friday: 5:30am, 7:00am, 9:00am, *4:15pm, *5:15pm, *6:15pm Saturday: 9:00am, 11:00am Sunday: 10:00am

2017 08 15

Tuesday, 8.15.17

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Amateur

Deadlift 1×5, Add 10 pounds to your last Deadlift workout.

Pull Up 3x Max Reps

Collegiate

Front Squat 1x3 @ 70%, 1x3 @ 80%, 3x1 @ ?, go for a heavy single

Bench Press 5RM, 1x Max reps @80% of 5RM

Conditioning

4 Rounds done with a partner Manual Resistance Hamstrings + Dynamic Push Ups - 3 Reverse Med-Ball Toss - 3 5-Way Upper Body Plyo Circuit - 5 reps each direction *** On the Med-Balls error on the lighter side of things. Speed is the name of the game

2017 08 14

Mindfulness Mondays: How to be More Patient in a Fast-Paced World

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In a world of life hacks and hyper-growth startups it’s easy to feel like you’re falling behind. There's a constant pressure to do more...and do it faster! But despite their presence in the media, these "overnight success" narratives are the exceptions to the rule. Optimizing every second of your day and starting a company that grows 10x per year are not the only paths to success. The other side of the story doesn’t get the level of attention it deserves. The truth might not be sexy, but it’s important: creating big positive change takes time.

Progress Takes Patience

The math is simple. Marginal improvements, repeated over time, create a massive impact. (This chart shows the difference between repeated 1% and .5% gains.) So if this math is so simple, why don't more people follow this advice? The answer is that patience is not easy. Our brains are even wired to prioritize short-term gains. Focusing on the long-game takes extreme discipline. Upon learning that progress takes patience, many people shut down.
"Well, I'm just not patient! I never have been!"
This conclusion is a serious misjudgment. It represents a fixed mindset instead of a growth mindset. Just because you've struggled with patience in the past doesn't mean you can't be more patient in the future. Patience is not a fixed quality, it's a skill you can develop! And since patience is a key element of creating positive change in the long-run, it’s worth understanding how to build that skill.

Deconstructing the Role of Patience

Any project, task, or activity breaks down into three phases.
  1. Expectations: "I’m going to get to X and it’ll take Y time."
  2. Action: "I'll work on A, B, and C to get to X."
  3. Evaluation: "After Y time, did I get where I thought I would? Do I need to adjust?"
When you feel impatient, it’s often an issue of expectations. You expect something to happen quicker than it is happening in reality. The patient person is patient because they manage their expectations well. And they take the time to cultivate awareness of what phase they are in with a given activity. Each phase is separate, because each serves its own purpose. (i.e. Setting expectations is a fundamentally different activity from both taking action and evaluating progress.) But if you never take the time to deliberately think through these steps, impatience will start pushing the phases together. And when one phase cuts into another, it diminishes the unique value of both. In real-life, this looks like:
  • Taking action before setting clear expectations…
  • Constantly self-evaluating instead of focusing on the task at hand...
  • Feeling rushed and not taking time to intentionally evaluate progress...
Awareness of the elements at play is half the battle. The other half comes in taking a more deliberate approach.

3 Ways to Build Patience Over Time

1. Commit to the practice of patience

Understand that patience is a skill you can develop. And make a conscious decision to work on building this skill over time. When you commit to the practice, you increase your chances of recognizing impatience as it appears. It then becomes easier to focus on the task at hand, instead of trying to do too many things at once.

2. Keep the "big picture" top-of-mind to stay present

When starting new things, or feeling anxious, take a few minutes to orient with the big picture. This helps you stay present to the plan moving forward.
  1. Establish expectations: What am I hoping to do? Understand that goals and expectations are a guess. Hold yourself accountable to putting in the work, but stay flexible with expected results to avoid stressing yourself out.
  2. Plan your work: What am I going to do to make progress? Planning your approach helps you stay focused when it’s time to work.
  3. Set time for evaluation: When am I going to assess progress? Put specific evaluation time on your calendar. Reserve any self-questioning until that point. Side note: The evaluation phase shouldn't be about you or your self-worth (“Am I smart/good at my job?”) Evaluation is about learning, improvement, and flexibility. ("What happened when I did the work I said I would do?” / "Do I need to adjust my course?” / "Do I need to adjust my expectations?”)

3. When all else fails, hit pause

Even the best laid plans hit rough spots. The only certain thing in life is that life is full of uncertainty. If you get caught up in a moment of change, try these tactics to re-ground yourself:
  • Take 5 deep breaths: Your breath is always with you, and it’s always in your control. Focusing on your breath is settling and calming.
  • Count to 10 (in your head) before taking action: Avoid impatient reactions by giving your gears a few seconds to turn. A few extra seconds now can yield big benefits later on when you make better decisions.
  • Recall a time where patience paid off: Most great breakthroughs (learning a new skill, solving a problem, winning a game) come after extended periods of focus and effort. Thinking back to a positive memory can make it easier to stay disciplined when you might otherwise falter.
  • Change your physical state: Mind and body are one and the same. As peak performance strategist Tony Robbins says, "To change your psychology, change your physiology." If you're feeling antsy, get outside and go for a walk around the block. Look at the sky. Do a few jumping jacks or pushups. Then, come back to the situation with a fresh set of eyes.

Patience is a Skill

I won't object that "patience is a virtue." But far more importantly, patience is a skill that you can (and should!) practice. While others focus on shortcuts, hacks, and unreasonable work hours, let patience be your secret weapon. We know it's a reliable path to success. And it's healthier for your long-term wellbeing. Commit to developing patience in your life by staying aware of your expectations. Keep action and planning separate, and prioritize time for evaluation. And when impatience flairs up (which it will), take a quick break. Even if it’s just 10 seconds, addressing impatience in the moment makes it easier to combat down the road. Keep pressing on! With patience at your side, there’s nothing you can’t do.
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 08 14

Blog

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