Tuesday 9.19.17

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Tuesday - Day 23
  • Jerk 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
  • Push Press - 70%x5, 75%x5x4 sets
  • Back Squat Jump - 25%x3x3
*You may take the weight up on bold numbers if you are feeling good   3 Sets: 10 Back Extension 10 Reverse Crunches 10 Glute Bridges

2017 09 18

Monday 9.18.17

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Monday - Day 22
  • Snatch - 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
  • Snatch Pull - 90%x3x3
  • Snatch Segment Deadlift (knee) + Floating Snatch Deadlift - 85% x (3+1) x 3sets
  • Back Squat (5 sec eccentric on rep 1) - 75%x5, 75%x5x2 sets
*You may take the weight up on bold numbers if you are feeling good

2017 09 18

Monday, 9.18.17

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Base

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.

Intermediate

Back Squat 6x3 @ 85% , Just like last week I want you to focus on moving the bar as fast as you can

Push Press 4x3, Use 90% of the heavy 3 that you hit last week.

Conditioning

4 Rounds Ball Slams - 20 Teapot Walking Lunges - 20 yards

2017 09 17

Programming 9.18 – 9.24

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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"]Wellness Wednesday - Justin and Hilary’s Story-Getting Healthy as a Couple 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 9.18" open="false"]Hey everyone! Maura's Meals will be out today from 6-8pm so you can sample the new Fall Menu! FIT & COMP 30 Minute Amrap, teams of 3 - NFT, Grind 300 Yard Farmers Walk 150 Sandbag to Shoulder 300 Yard Sandbag Carry 150 Russian Kettlebell Swings share the work however leading through Score: Score nothing, go heavy and grind through Notes: Go heavy on everything and switch off as needed. 3 Burpee penalty for your each person on your team to be paid as soon as it happens if you drop the sandbag. [/x_accordion_item][x_accordion_item title="Tuesday 9.19" open="false"]FIT A. 18 Minutes to finish Upright Row 3x12 @ 4111 B. 7 Minute Amrap 5 Scaled Toes to Bar 10 Push Presses 50 Singles/25 Doubles rest 3 minutes 7 minute Amrap - start from 0 5 Scaled Toes to Bar 10 Push Presses 50 Singles/25 Doubles COMP A. 18 Minutes to finish Upright Row 3x12 @ 4111 B. 7 Minute Amrap 10 toes to Bar 20 Push Jerks 50 Doubles rest 3 minutes 7 Minute Amrap 10 Toes to Bar 20 Push Jerks 50 Doubles Score: A, weight. B, reps/reps. Notes: A. Keep to the tempo, you should be able to go heavier this week B. You'll reset to 0 after the first 7 minutes, I want to see how consistent you can make your scores.[/x_accordion_item][x_accordion_item title="Wednesday 9.20" open="false"]FIT A. 20 Minutes to finish Back Squat 3x12 @ 40X1 B. For time - 10 minute cap 21.18.15.12.9.6.3 Goblet Squats w/kb Russian Kettlebell Swings COMP A. 20 Minutes to finish Back Squat 3x12 @ 40X1 B. For time - 10 minute cap 21.18.15.12.9.6.3 Overhead Squat 75/55 Russian Kettlebell Swing 70/55 Score: A, weight. B, time or reps performed in the time. Notes: Choose a weight for B that you can finish in under the time cap. [/x_accordion_item][x_accordion_item title="Thursday 9.21" open="false"]FIT A. 25 Minutes to finish Bench Press 3x12 @ 41X1 B. 4 Sets - NFT 8 Manmakers, hard 20 Ball Slams Rest as needed COMP A. 25 Minutes to finish Bench Press 3x12 @ 41X1 B. 4 Sets - NFT 8 Manmakers, hard 30 Ball Slams Rest as needed Score: A, weight. B, weight Notes: A. keep to the tempo! B. This is NFT, so don't be afraid to go heavy and grind[/x_accordion_item][x_accordion_item title="Friday 9.22" open="false"]FIT A. 20 Minutes to finish Deadlift 2x12 @ 42X1 B. @ the top of a 5 minute mark for 3 rounds 20 No Push Up Burpees Max Step Ups in time remaining COMP A. 20 Minutes to finish Deadlift 2x12 @ 42X1 B. @ the top of a 5 minute mark for 3 rounds 20 Burpee Box Jump Overs 24/20 Max Step Ups in time remaining Score: A, deadlift weight. B, total # of step ups Notes: A. Keep it pretty B. Choose something that allows for you to get into the step ups[/x_accordion_item][x_accordion_item title="Saturday 9.23" open="false"]FIT & COMP A. 15 Minutes to finish Press 3x12 @ 4111 B. 5 Sets - NFT Max Strict CHIN ups 10 Heavy Dumbbell Bench C. Max scaled toes to bar/toes to bar in 3 minutes   Score: A, weight. B, total number of pull ups, weight used for DB Bench.   [/x_accordion_item][x_accordion_item title="Sunday 9.24" open="false"]FIT & COMP 1 Minute Row 1 Minute Run 1 Minute Unloaded Prowler Push 1 Minute Jump Rope Singles 1 Minute Step Up x 7 rounds [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 09 17

Thursday, 9.14.17

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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 (each side)

Bench Press 5x5 @75% focus on moving the bar as fast as you can.

Conditioning

10 Rounds 100 yard sprint Rest 3x as long as it took you to complete the sprint

2017 09 13

Justin and Hilary’s Story-Getting Healthy as a Couple

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In this month's testimonial video we talk with Justin and Hilary who both did our 3-month nutrition coaching together as a couple. One of the biggest obstacles I see as a nutrition coach is someone trying to get healthy, but their significant other is either uninterested or outright hostile to being more healthy. However, Justin and Hilary realized that taking the journey as a couple would help them both succeed, and that's exactly what they did. -Justin lost 20lbs in and 3.5inches off his hips. In fact, Justin had to buy all new belts and pants. -Hilary lost 10lbs and 3 inches off her waist. -They did all that without counting calories, carbs, or points. They just ate real whole food. -At the end of three months they felt a lot better -They both said it was way easier to get out of bed in the morning and have more energy for the day -They really appreciated the slow and steady approach we took to building up their healthy habits. -After 7 to 8 weeks of not having any alcohol, they had some for Memorial Day and realized how much better they had been feeling without alcohol -Perhaps best of all it's now way easier for them to get drunk for way cheaper since healthy eating makes you really sensitive to alcohol. Just kidding on that last one :) Justin and Hilary we're super proud of you and all your progress. Keep up the great work!

2017 09 13

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