Programming 9.25 – 10.1

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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"]NEW WODS ON THE BLOCK – HAPPY WODSGIVING REGISTRATION IS OPEN! Wellness Wednesday - What do you consider a special occasion?  Mindfulness Mondays: Create More Time by “Breaking Up” With Obligations That No Longer Serve You 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="Notes about this week" open="false"]Notes about this week: You'll be repeated a lot of the same rep schemes for the strength portion, my expectation is that you attempt to beat your prior number by 3-5%, if you don't have a prior number, set a new number. You'll see this drop into 10s, 8s, and so on, so expect to try to best your old numbers from week to week.[/x_accordion_item][x_accordion_item title="Monday 9.25" open="false"]FIT A. 18 Minutes to finish Upright Row 3x12 @ 4111 B. Amrap in 10 minutes 5 HEAVY Press/Push Press from floor 50 Singles/25 Doubles C. Optional, if time allows 3 Minutes Max Strict Pull Ups/Ring Rows COMP A. 18 Minutes to finish Upright Row 12.10.8 @ 4111 B. Amrap in 10 minutes 3 HEAVY Push Jerk/Split Jerk 30 Unbroken Doubles C. Optional, if time allows 3 Minutes Max Muscle Ups Score: A, weight. B,weight and reps. C - no score just do the work. Notes: A, if you are performing fit, try to beat last week with all of your sets. in comp, build over the course of the 3 sets. B, Choose a weight that is challenging for you.[/x_accordion_item][x_accordion_item title="Tuesday 9.26" open="false"]FIT A. 20 Minutes to finish Back Squat 3x12 @ 40X1 B. 7 Minute Amrap 10 Scaled Toes to Bar 10 Goblet Squats Run 200m rest 3 minutes 7 Minute Amrap 10 Scaled Toes to Bar 10 Goblet Squats Run 200m COMP A. 20 Minutes to finish Back Squat 12.10.8 @ 40X1 B. 7 Minute Amrap 10 Toes to Bar 10 Double Kettlebell Front Rack Squat 55/35 Run 200m rest 3 minutes 7 Minute Amrap 10 Toes to Bar 10 Double Kettlebell Front Rack Squat 55/35 Run 200m Score: A, weight. B, score reps. Notes: A. Attempt to beat your prior numbers, Comp will build over the three sets. B. Reset to 0 for the second part of the workout, work on consistency in your efforts.[/x_accordion_item][x_accordion_item title="Wednesday 9.27" open="false"]FIT A. 25 Minutes to finish Bench Press 3x12 @ 41X1 B. 15 Minute Amrap - NFS, FQ 20 American Kettlebell Swings 20 Incline Push Ups/ 10 Push Ups 10 Bent Over KB Rows each arm COMP A. 25 Minutes to finish Bench Press 12.10.8 @ 41X1 B. 15 Minute Amrap - NFS, FQ 20 Power Snatches 75/55 20 Push Ups/ 10 Handstand Push Ups 10 Bent Over KB Rows each arm Score: A, weight. B, nothing. Notes: A, stay the same for fit, build for comp. B, Not for score - For QUALITY. I want the intent here to not be speed, but quality of movement. Move through it like an amrap, but don't speed up at the cost of the movement.[/x_accordion_item][x_accordion_item title="Thursday 9.28" open="false"]FIT A. 20 Minutes to finish Deadlift 2x12 @ 42X1 B. For time - 13 Minute Cap 40 Cal Row 40 Wall Balls 40 DB Snatches 40 No Push Up Burpee Step Ups COMP A. 20 Minutes to finish Deadlift 12.10 @ 42X1 B. For time - 13 Minute Cap 50 Cal Row 50 Wall Balls 20/14 - 10/9 50 KB Snatches 55/35 50 No Push Up Burpee Box Jump Overs Score: A, weight. Notes: A, try to beat last week! you should have it dialed in a bit more. B, choose a scaling that you'll have a good shot of finishing or getting close within the time cap.[/x_accordion_item][x_accordion_item title="Friday 9.29" open="false"]FIT A. 15 Minutes to finish Press 3x12 @ 4111 B. 3-4 Sets - 20 minutes to finish 9-12 Strict Pull Ups 9-12 Box Dips rest as needed between sets C. Optional, if time allows 500m Max Effort Row COMP A. 15 Minutes to finish Press 12.10.8 @ 4111 B. 3-4 Sets - 20 minutes to finish 6-9 Weighted Strict Pull Ups 6-9 Weighted Dips rest as needed between sets C. Optional, if time allows 500m Max Effort Row Score: A, weight. B, no score, just do it and challenge yourself. Notes: B, just move through and keep it challenging within the rep range.       [/x_accordion_item][x_accordion_item title="Saturday 9.30" open="false"]FIT & COMP A. 30 Minute Amrap - Teams of 2 10 Heavy Hang Power Cleans/10 Deadlifts 20 Burpees Over the Bar 400yd Sandbag Carry[/x_accordion_item][x_accordion_item title="Sunday 10.1" open="false"]FIT & COMP A. 30 Minute Amrap Row 15/10 Cals Left Arm 40 Yard Walk Right Arm 40 Yard Walk 10 Deck Squats 10 Ball Throws Over Shoulder 6' B. Optional Max effort Sorenson Hold [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 09 23

Friday, 9.22.17

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Base

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

Chin Up 3x Max Reps

Intermediate

Power Clean 2. 2. 2. 2. 2. 2

Conditioning

8 Rounds Sandbag Turkish Get Ups - 5 (alternate shoulders each round) Sled Drag Forward - 25 yards Sled Drag Backward - 25 yards Sledge Hammer Strikes - 10 (alternate hands each round)

2017 09 21

NEW WODS ON THE BLOCK – HAPPY WODSGIVING

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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_creative_cta padding="25px 25px 25px 25px" text="Click Here<br>To Register!" font_size="36px" icon="free-code-camp" icon_size="48px" animation="slide-top" link="https://www.boxtribetracker.com/2140/reg/" target="blank" color="" bg_color="hsl(20, 100%, 44%)" bg_color_hover="hsl(22, 85%, 22%)"][x_accordion][x_accordion_item title="Click for Registration Deadlines" open="false"]**Athletes that register before Nov 7th will receive a free t shirt If you register on the 7th or later, no shirt. **MEMBERS Who register before October 16th at 12:00pm get free Open Gym. If you sign up after October 16th at 12:00pm and would like to practice the wods on your off time, the Open Gym fee applies.[/x_accordion_item][/x_accordion][cs_text]

The Competition

Scaled Teams of 2 (Male, Female & Mixed) Many scaled competitions have too many people in the final WOD that don't belong there. Scaled competitions that have men power cleaning 275 pounds, while the true scaled athletes have to sit on the sidelines and watch the finals. No More!!! Finally a scaled competition that is balanced in both strength and conditioning, but also breaks athletes out into Gold and Silver brackets for the Final. The Twist!!!  Male, Female & Mixed Teams will be competing for the same podium spots.  Girls vs Boys vs the World!!! This will be done (AND KEPT FAIR) through traditional CrossFit standards. Let's look at WOD 2 for an example:WOD2 21-15-9 (ea partner) - 10 minute cap Deadlifts 135/95 Box Jumps / Steps 24"/20" Partner 1 will complete all reps, then Partner 2 will go.  1 second penalty for each rep not completed under time cap. Male teams will deadlift 135 pounds and jump or step to a 24" box. Female teams will deadlift 95 pounds and jump or step to a 20" box. On a mixed team the male will deadlift 135 and jump / step to 24" and the female will deadlift 95 and go to 20". Sounds Fun and more than fair!!!!  We're excited to see the girls beat up n the boys.

Date: 18th Nov 2017 Time: 08:00 am - 04:00 pm Location: CrossFit South Bend

Check in at your selected facility 8 am local time

  • Check in at your selected facility 8 am local time
  • Heat schedule will be provided at check in
  • Athletes that register before Nov 7th will receive a free t shirt

Please come out and support your community and these newer athletes.  You will witness an exciting event and these athletes need everyone's support!

[/cs_text][x_accordion][x_accordion_item title="The Workouts" open="false"]WOD 1 AMRAP 7 Min 1000M/900M/800M Row WB's 14/10# 10'/9' Target Male teams will row a total of 1000 Meters Mixed teams will row a total of 900 Meters Female teams will row a total of 800 Meters Score is number of Wall Ball Shots Completed in the remaining time. WOD2 21-15-9 (ea partner) - 10 minute cap Deadlifts 135/95 Box Jumps / Steps 24"/20" Partner 1 will complete all reps, then Partner 2 will go.  1 second penalty for each rep not completed under time cap. WOD3 15-10-5-10-15 - 8 min cap Russian KBs 55/35 Ab Mat Sit Ups Partners will be able to tag in and out as needed.  1 second penalty for each rep not completed under time cap. A Twist. Partners must hold each others feet for sit ups and the partner performing the sit ups must touch the partners hands that are holding the feet at the top of each rep. Floater Max Bar Hang + Jump Rope Partners will choose who hangs on Pull Up bar and who jumps rope.  One chance.  Score is total number of single unders performed while partner hangs on bar.  Only one partner will hang on bar.  Only one partner will jump rope.  There is only one score. Final WOD TBA Movements Front Squats 85/55 Burpees[/x_accordion_item][x_accordion_item title="The Day's Schedule" open="false"]

Date: 18th November 2017 Time: 08:00 am - 04:00 pm Location: CrossFit South Bend

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.

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2017 09 21

Thursday, 9.21.17

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Base

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.

Intermediate

Bulgarian Split Squats 8. 8. 8. 8. 8, shoot to be last weeks numbers

Bench Press 5×3 @85% focus on moving the bar as fast as you can.

Conditioning

10 Minutes AMRAP 10 right and left Landmine Push Press 100 yard Sprint, key word here is SPRINT. Hit up your Landmines, the compose yourself and hit an all of 100 yard Sprint

2017 09 20

What do you consider a special occasion?

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In this video we'll be talking about making a special occasion calendar. What is the special occasion calendar? It's a short list of the most important events that happen in your life throughout the year. Your birthday, Christmas, your spouse's birthday, Thanksgiving, etc. What's the point of the special occasion calendar? To show you the frequency of your special occasions throughout the year and to show you what's actually worth celebrating and eating off plan throughout the year. As I've said many times before, it isn't the single days of Christmas, Thanksgiving, and other holidays where we eat off plan that lead to health issues. If people were eating healthy the rest of the year and had whatever they wanted to eat on these single days way fewer would be overweight, sick, and diabetic. The problem is that we've made special occasions way too frequent. For example, if you're special occasion calendar includes a legit special occasion once a week you're definition of a special occasion is way too broad. Most people when they actually do this excercise only have 1-2 special occasions per month. This is just frequent enough to enjoy yourself, but just infrequent enough when it's a super frequent occurrence. What about special occasions can't plan for? Engagements, promotions, etc. For those things list those types of occasions that would warrant a special occasion for food. If you have 5-10 mins give the exercise a try. Just write down your list of special events throughout the year. It might not be quite as many as you'd think, and that ends up being a good thing. It means you can enjoy yourself on those days, and go back to eating healthy the rest of the time after they're done.

2017 09 20

Tuesday, 9.19.17

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Base

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

Pull Up 3x Max Reps

Intermediate

Deadlift 5×5 @ 85% focus on moving the bar as fast as you can

Conditioning

15 Minute AMRAP DB Lateral Step Ups - 10 right Russian Kettlebell Swings - 10 1 Arm Farmers Walk - 25 yards With KB in rack position right DB Lateral Step Ups - 10 left Russian Kettlebell Swings - 10 1 Arm Farmers Walk - 25 yards With KB in rack position left.

2017 09 18

Mindfulness Mondays: Create More Time by “Breaking Up” With Obligations That No Longer Serve You

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There’s a simple recipe you can use to make every day a good day: Spend your time in a way that aligns with your priorities. Unfortunately, “simple" in this case doesn’t mean “easy" or "free from discomfort." But building your best life is worth persisting through discomfort now and then. And you can rely on strategies that others have used to get past common hurdles. Step one in living by your priorities to analyze how you spend your time and your priorities. The 20 Minute Life Checkup is a reliable exercise to do this. After completing the exercise, two things become clear. 1. You need to be selective about new opportunities. Only say yes to things that are a priority. Otherwise, your schedule fills up with mediocre things. You won't have time for the great opportunities when they do arise. 2. You need to spend less time on activities/commitments that aren’t in line with your priorities. Cut out obligations that no longer serve you. This frees up time for the important stuff. Resistance and uncertainty kick in when you have to make these types of decisions. Saying “no” to new things, and “breaking up” with existing commitments are uncomfortable tasks.
"Wouldn’t it be easier to keep things the way they are?"
It sure would be easier! I’m all too familiar with the difficulty of saying “no” and breaking up with commitments. Growing up in the midwestern United States, “be polite” was hammered into me from a young age. Saying “no”, or leaving an existing commitment may feel impolite, but it doesn’t need to be. And to live by your priorities, you need to take action even when it’s uncomfortable. Eliminating low-priority activities from your life will never be a comfortable experience. It still makes me nervous. But it does get easier with practice.

How to “Break Up” With Existing Commitments

Removing an obligation from your life isn’t a singular action. It’s a process that happens over time. Here’s what the journey looks like:
  • Phase 1: Pre-Decision "What commitment(s) might I 'break up' with?"
  • Phase 2: The Decision "Should I remove this commitment from my life?"
  • Phase 3: Anticipation "When should I take action?"
  • Phase 4: Taking action "How should I communicate my decision to the other people involved?"
This journey is tricky because each part of the journey comes with it’s own flavor of resistance. Every step along the way is a “failure-point”. You need to navigate many barriers to follow through. But with a thoughtful approach, the resistance melts away, freeing you to take action. On a personal level, this approach helped me quit a job without ruffling any feathers. It's also helped some Mindful Ambition community members de-commit from taxing obligations.

Phase 1: Pre-decision

If you don’t already know of a commitment or behavior you need to “break-up” with, spend a bit of time with the 20 Minute Life Checkup. It helps you understand how you spend your time in relation to your priorities. Priorities are a reliable filter for making decisions. If an obligation is taking up more time than it deserves based on it’s priority in your life, it’s time to cut it out!

Phase 2: Making the Decision

Committing to your decision to leave something is often the scariest part. The resistance We’re raised to be polite and helpful and team-players. And those are good qualities! But they often delay the inevitable when it would be better to take action right away. If you aren’t invested in a particular activity, it’s not worth it on either side. For example, let’s say you hold a leadership position in a organization at your company. The organization wants someone committed who will try their hardest. When something isn’t a priority for you, chances are you aren’t doing your best work. There’s likely someone else who would be more invested in the role! It’s in the best interest of both parties for you to move on. What to do about it
  • Acknowledge that you feel fear. Everybody feels fear. It’s how you act in the presence of fear that makes a difference.
  • Think through why you feel fear, and write it down. When you identify the source of the fear, it makes it easier to address.
  • Write down the likely negative consequences of you leaving. Usually the “worst-case scenario” isn't actually that bad. In our example, leaving your position in the organization means the leadership team will need to find someone else to fill your role. That’s about it! Not so bad when you put it in those terms. :)
  • Treat the decision as a commitment to yourself. Once you make that commitment, you need to follow through!

Phase 3: Anticipation

Once you’ve made your decision, you need to decide when to communicate it to the other people involved.

The resistance When fear gets the best of you, there are endless excuses why you shouldn’t do something now.
  • "I can’t do it now, because…”
  • “Maybe after this next thing…”
  • “I just don’t feel like it…"
But when you’ve made a decision, you need to stick to it! Kicking the can down the road doesn’t change the fact that you need to take action. What to do about it
  • Take opportunities if they exist. Sometimes there are good reasons to do something at a certain time. For example, before a new project starts up. Or right after completing big event. If that’s the case, use the opportunity to make your move.
  • Don't hesitate. If there isn’t a clear time, ask yourself this question: "Are there any legitimate reasons not to take action now?" If you know you're going to do something, and there aren’t clear reasons to wait, take action as soon as possible! This helps you capitalize on the momentum created by making your decision and reduce the mental burden of dreading the inevitable. For example, when I left my full-time job in 2016, I solidified my decision on a Tuesday night. On Wednesday morning, I set up a meeting to communicate that decision to the right people.

Phase 4: Taking action

These conversations usually feel scarier than they are in reality.

The resistance Feeling like someone won't respect your decision. Worrying that they will be upset, or think less of you for doing this. What to do about it
  • Communicate clearly and honestly. Everyone appreciates the truth. And when you’re acting with good intentions, there’s nothing to cover up.
  • Express your gratitude. Chances are you’ve learned things and built relationships while a part of this commitment. Sharing gratitude with others lets them know that they’re valued.
  • Volunteer to be a resource. Ease the transition process and show goodwill to the others involved. This reinforces that you’re acting with good intentions. It could mean helping find your replacement. Or letting them know that you’re willing to be a resource for any specific questions. Just don’t let this be a way for the organization to “hold on” to you as long as possible. Set your boundaries.

Building Your Best Life is a Journey

After taking action, life keeps moving! Enjoy your newly created time. And congratulate yourself on going through the challenging process of saying “no”. Eliminating obligations that don’t serve you is a key part of living by your priorities. It’s a challenging process at first. But the more you do it, the easier it becomes! Following through equips you with the tools to do it again, and the experience to conquer the fear that comes with uncertainty. Remember that breaking up with commitments isn’t a 1-step process. Stay aware of the different phases of the journey to work through the resistance as it shows up  
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 09 18

Wednesday 9.20.17

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Wednesday - Day 24
  • Clean - 75% x 5x1 OTM, 80% x 5x1 OTM, 85% x 5x1 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Clean Pull - 90%x3x3
  • Clean Segment Deadlift (knee) + Floating Clean Deadlift - 85% x (3+1) x 3
  • Pause Back Squat - 68%x3x3

2017 09 18

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