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Do you ever get Hangry (Hungry+Angry)?

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Hanger=Being angry because you're hungry Here's a super important point to recognize about hanger. Hanger is very common but it is not normal. Another way to say this is that hanger happens very frequently for a number of people, but in a normal healthy human being it should not happen very frequently if at all. What causes hanger? -Many things can cause hanger, but the main cause is chronic blood sugar highs and lows. Why do blood sugar issues cause hanger ? -Because when your blood sugar drops too low your body releases cortisol to bring it back up, and cortisol is your master stress hormone. So, how do you fix this? -First, focus on eating real whole nutrient dense food like quality protein, veggies, and healthy fat. That will help stabilize your blood sugar. -Also, make sure you get enough sleep that will help regulate your blood sugar and your cravings. If you experience hanger on a regular basis, that's your body's way of telling you that something is wrong and that something needs to be done to fix it.

2018 03 28

Weightlifting Programming 3/26/18-4/1/18

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Monday – 3/26/18
  • Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
  • Snatch 4 x 2 @ 80-85%
  • Back Squat 5 x Max (8-12 Reps) (R 3-5)
    • Leave 1 rep in the tank
  • Chest 75-100Incline
    • DB Bench Press 6 x 8-12
    • Close Grip BB Bench Press 6 x 8-12
  • Bi’s 50-75
    • Barbell Reverse Curls 5 x10
Tuesday – 3/27/18
  • Rest Day
Wednesday – 3/28/18
  • Power Cleans 4 x 2 @ 80-85%
  • Clean Pulls 5 x 3
  • Shoulders 50-75
    • Arnold Press 5 x 10
  • Abs and Back
    • Dumbbell RDL’s 3-4 x 10
Thursday – 3/29/18
  • Clean 4 x 2 @ 80-85%
  • 1 ¼ Front Squats 5 x 3
  •  Back 75-100 Reps
    • Bent Over Rows 5 x 8-12
    • DB “Lawnmower” Rows 4 x 8-12
  • Tri’s 50-75 Reps
    • Standing Tricep Extensions 5 x 10
Friday – 3/30/18 Rest day Saturday – 3/31/18
  • Warm-Up: Long Technical Warm-up
  • Clean and Jerk (1+2) 4 x 2 @ 80-85%
  • Snatch Pulls 5 x 3
  • 5×5
    • HEAVY single arm PP + Overhead walk (each arm)
Sunday – 4/1/18 Rest day

2018 03 27

Strength & Conditioning 3.26.18 – 3.30.18

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[eliteaccordion][elitetoggle title="Monday 3.26.18 "] Base MR. Hip 1x4 + 3 Athletic Burpees 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 MR. Hip 1x4 + 3 Athletic Burpees Front Squat 5x10, add 10 - 20 lbs the last time we hit these up. keep rest down to 2-3 minutes Push Press 1. 1. 1. 1. 1, work up to a heavy single Conditioning 10 Minute AMRAP Prowler Push - 20 yards out and back Med-Balls to Toes - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 3.27.18"] Base Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Intermediate Deficit Deadlift 30x1, every 30 seconds perform 1 Deficit Deadlift. Conditioning 5 rounds Russian Kettlebell Swings - 15 Single Arm Dumbbell Bent Over Rows - 10 right and left [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.29.18"] Base Mr. Bear Trap 1x4 + 3 Jump Lunges Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap 1x4 + 3 Jump Lunges Single Arm Dumbbell Step up 12. 12. 12. 12, 6 reps on each leg Bench Press 5x10, add 10 - 20 lbs the last time we hit these up. keep rest down to 2-3 minutes Conditioning 4 Sets Landmine Push Press - 5 right and left Plyo Push Ups - 5 Dips - 5 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 3.30.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pulls 4x Max Reps Intermediate Power Clean Complex 1 Clean Pull + 1 Hang Power Clean + 1 Power Clean, build to the heaviest weight for the complex Vertical Pulls 4x Max Reps Conditioning 4 Sets Assault Bike - 30 Ball Slams - 10 Sled Pull - 100 yards [/elitetoggle][/eliteaccordion]

2018 03 25

BRING A FRIEND WEEK 3.26 – 3.31

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[eliteaccordion][elitetoggle title="Whats going on this week!"] It's Bring A Friend Week! Bring Yo Friends! Also - we are closed Easter Sunday, so don't forget that either Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  Follow us on instagram here   [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 3.26"] FIT A. EMOM x 4 Sets, build or remain heavy Minute 1: 8-10 Goblet Squats @ 31X0 Minute 2: 8-10 Ring Rows @ 31X0 Minute 3: Left Side Plank 30-60s Minute 4: Right Side Plank 30-60s B. AMRAP in 12 minutes - Teams of 2 15 Cal Bike 15 Wall Balls/Goblet Squats 10 Scaled Toes to Bar/Sit Ups COMP A. EMOM x 4 Sets Minute 1: 2 Squat Cleans, Build Minute 2: 1-4 Muscle Ups or 4-8 Chest to Bar Minute 3:  Left Side Plank Clamshells 30-60s Minute 4: Right Side Plank Clamshells 30-60s B. AMRAP in 12 minutes - Teams of 2 15 Cal Row 20 Wall Balls #20/14 - 10'/9' 10 Toes to Bar Score: A, squat weight. B, total repetitions. Notes: B. Format is the following - Person 1 Bikes, Person 2 Bikes, Person 1 Performs Wall Balls, Person 2 Performs Wall Balls... [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 3.27"] FIT A. EMOM x 4 Sets Minute 1: Max Unbroken Push Ups/Incline Push Ups @ 20X0 Minute 2: 60s Banded Good Mornings @ 2210 Minute 3: 30-50 Singles B. Amrap in 8 Minutes 30 Russian Kettlebell Swings 15 Burpees/NPBP COMP A. EMOM x 4 Sets Minute 1: Max Unbroken Ring Dips @ 2010 Minute 2: 5 UB Hang Power Snatches, build Minute 3: 30-50 Double Unders B. Amrap in 8 Minutes 20 Alternating KB Snatches 10 Burpees Over your kettlebell Score: A, Total Push Ups/Ring Dips. B, total reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 3.28"] FIT & COMP A. 5 Sets - 1 Minute at each station, 20s transition between stations Ball Slams SA Farmers Walk 30ft increments (switch every 30ft) Run 30ft increments SA Overhead Walk  30ft increments (switch every 30ft) Box Jumps with Step Down Score: Don't score it, choose a weight that feels smooth [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.29"] FIT A. 4 Sets - NFT - 15 minute cap 8 Heavy Front Rack Sandbag Squats, build 60s or Max Plank on Rings B. 4 Sets - NFT - 20 minute cap 12 Bench Press 12 Strict Pull Ups/Ring Rows COMP A. 4 Sets - NFT - 15 minute cap 8 Heavy Front Rack Sandbag Squats,build 60s or MAX Plank on elbows - whichever comes first B. 4 Sets - NFT - 20 minute cap Max Bodyweight Bench Press Max Strict Pull Ups Score: A, weights used. B, weight/total reps. Notes: For sandbags, you can use the heavier rogue ones as well in a barrel grip [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 3.30"] FIT & COMP A. For time @ moderate pace - 11 minute cap 50/40 Cal Bike 40 Thrusters @ 45/35 30 Burpees over your bar B. Teams of 5 Person 1: 20s Bike @AFAP rest 20s Person 2: 20s Bike AFAP rest 20s Person 3: 20s Bike AFAP rest 20s Person 4: 20s Bike AFAP rest 20s Person 5: 20s Bike AFAP rest 20s x3 Sets Notes: For B - this is effectively 20s Bike AFAP rest 3:20, if you do not have 5 people, note that you should have ghost people so that you rest 3:20. If the 3:20 rest is too much, you aren't working hard enough. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 3.31"]Surprise Easter Wod! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="CLOSED EASTER SUNDAY!"]Closed, have a great Easter![/elitetoggle][/eliteaccordion]

2018 03 25

Join Team Deme – Walk MS

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Hey everyone, On Saturday May 5th we will be closing down CrossFit South Bend. In place of your normal class you'd attend, we'd like it if you could all meet up and support this cause with us. What? Walk MS with Team Deme Where? Indiana University South Bend - 1700 Mishawaka Ave, South Bend, IN When/Time? Registration begins at 8:00am and Walk starts at 9:00am Donate/Shirt? If you would like to order a shirt - see Amy and the sign up sheet on the whiteboard at the gym.  DEADLINE IS APRIL 16TH FOR SHIRTS! Interested in joining with us? Click the here and click "Join our Team" Brian and Demetria’s Story - Walk MS: South Bend 2018 Like many people at CFSB, I joined to find an outlet in my life and help eliminate stress. My primary job is providing care for my wife, Demetria. We started dating in college in 1999, were married in 2008, and became parents in 2014. Unfortunately, our nearly 20 years together has not been without hardship. In 2006, Demetria was diagnosed with multiple sclerosis. MS is an unpredictable and disabling disease of the central nervous system that disrupts the flow of information within the brain as well as between the brain and body. MS is different for everyone, making it challenging to solve. Most people diagnosed with MS have the relapsing remitting form, meaning they experience “attacks” or increased neurological symptoms that last for a period of time (from several days to several months), followed by a period of partial or complete recovery (called “remissions”). However, Demetria deals with a rarer form called primary progressive MS. It’s different in that there are no attacks or remissions, rather the decline of the central nervous system is slow and steady. Unfortunately, there are no medications that can reverse the neurological damage. Medications only offer the potential to slow the progression of the disease. A few years after her diagnosis, Demetria started to experience a rapid, severe, and unusual decline in her neurological system, developing very serious physical disabilities not typically associated with MS patients. By the end of 2010, she essentially required 24/7 care. It's been a tough journey for my family, but we continue to fight her disease together and Demetria’s perseverance continues to provide a source of inspiration. Remember, we were blessed to have a child in 2014! The love, energy, and enthusiasm that our son displays every day is a reflection of Demetria's spirit. Last summer, I joined CFSB to start “caring for the caregiver.” My journey at CFSB has been amazing. I immediately loved the feeling of peace as I focused on completing (or surviving) the WOD. I truly want to thank all the coaches and all the members for the roles you play in helping me achieve improved physical fitness and life balance. While accomplishing goals and achieving PR's are a lot of fun, being able to continue to provide care for my wife is my real gain from CFSB. Our families and friends participate in Walk MS every year to recognize Demetria’s fight against multiple sclerosis. You may have seen me at CFSB wearing various orange “Team Deme” t-shirts. My wife and I wanted to invite all of CFSB to join Team Deme and participate in Walk MS: South Bend on Saturday, May 5th. Since 2014, Team Deme has raised over $5,000 for the National MS Society. The money raised helps the National MS Society fund research, advocate for change, and support programs for those impacted by MS - programs that my family has used to obtain home care, medication, and medical equipment. It makes a big difference in many lives. Please consider donating to our team and/or joining us on May 5th for Walk MS: South Bend. You can use the following link to view our team’s webpage and get more information about Walk MS: http://main.nationalmssociety.org/goto/deme18 Finally, we make orange t-shirts every year to give to those that join us at Walk MS. If you plan to walk or want to rock an orange shirt, please let us know your t-shirt size by Monday, April 16th. Thanks so much to the CFSB community for your love and support! Brian and Demetria Smith  

2018 03 21

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Why You Should Eat Fish and Seafood

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Why is it important to eat fish and seafood? -We tend to get way too many Omega-6 pro-inflammatory fats from things like canola oil, margarine, and soybean oil and we need to balance that with Omega-3 anti-inflammatory fats from fish and seafood. -A lot of nutrients like iodine and selenium are hard to get in sufficient quantities without fish and seafood. What kind should you be getting? -Wild-caught things like salmon, halibut, and cod and seafood like scallops, mussels, and clams. How much should we be eating per week? -About 1lb at least. That equates to roughly three 6oz servings. Which types of seafood have the most nutrients? -If you want seafood with highest nutrients things like sardines, anchovies, and shellfish like mussels and clams are all super healthy and fairly cheap compared to something like halibut. What about toxins in fish and seafood? -This is a genuine concern, but you can minimize it by buying wild caught fish and buying fish and seafood with lower mercury contents (you can find this out from the marine stewardship council) What are some simple recipes? -Salmon filet in a 250 degree oven for 10-15 minutes with butter and lemon zest -Halibut seared with ghee or butter in a saute pan with some mushrooms -Scallops seared with avocado oil or ghee

2018 03 21

3/19/18-3/25/18

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Monday – 3/19/18
  • Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
  • Snatch 7 x 2 @ 77.5-82.5%
  • Back Squat 5 x Max (8-12 Reps) (R 3-5)
    • Leave 2 reps in the tank
  • Chest 75-100
    • Incline DB Bench Press 6 x 8-12
    • Close Grip BB Bench Press 5 x 8-12
  • Bi’s 50-75
    • Barbell Reverse Curls 5 x10
Tuesday – 3/20/18
  • Rest Day
Wednesday – 3/21/18
  • Power Cleans 7 x 2 @ 77.5-82.5%
  • Clean Pulls 5 x 3
  • Shoulders 50-75Philly Press 6 x 10
  • Abs and BackDumbbell RDL’s 3-4 x 10
Thursday – 3/22/18
  • Clean 7 x 2 @ 77.5-82.5%
  • 1 ¼ Front Squats 5 x 3
  • Back 75-100 RepsBent Over Rows 4 x 8-12 DB “Lawnmower” Rows 4 x 8-12
  • Tri’s 50-75 RepsStanding Tricep Extensions 5 x 10
Friday – 3/23/18 Rest day Saturday – 3/24/18
  • Warm-Up: Long Technical Warm-up
  • Clean and Jerk (1+2) x 7 @ 77.5-82.5%
  • Snatch Pulls 5 x 3
  • 5 Rounds
    • Max Incline Push-ups (30+)
    • Bear Crawl + KB Push
Sunday – 3/25/18 Rest day

2018 03 19

Strength & Conditioning 3.19.18 – 3.23.18

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[eliteaccordion][elitetoggle title="Monday 3.19.18 "] Base MR. Hip 1x4 + 3 Athletic Burpees 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 MR. Hip 1x4 + 3 Athletic Burpees Back Squat 1RM then 1x Max Reps @80%. This is not intended to be a limit 1. However if the stars feel aligned today go for it. Press 7. 7. 7. Build to a heavy 7. You have 3 sets to get there. Conditioning 4 Rounds Russian Twist - 10 Seated Med-Ball Throws - 12 Glute Bridge Marches - 16 (8R/8L) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 3.20.18"] Base Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Intermediate Mr. Hammy 2x3 + 3 Broad Jumps Barbell RDL 8. 8. 8. 8 Conditioning 5 Rounds Dumbbell Bent Over Row w/ 2DBs - 10 Reverse Sled Drag - 50 yards [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.22.18"] Base Mr. Bear Trap 1x4 + 3 Jump Lunges Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap 1x4 + 3 Jump Lunges Back Squat 7x1, @85% of Monday's Single. I want you to focus on moving the bar as fast as you can. Keep rest to 90 seconds Bench Press 1RM then 1x Max Reps @80%. This is not intended to be a limit 1. However if the stars feel aligned today go for it. Conditioning 10 Minute AMRAP Sandbag Walking Lunge - 20 yards Sandbag Dynamic Push Up - 20 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 3.23.18"] ***Will be open gym format*** Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pulls 4x Max Reps Intermediate Hang Power Snatch 3. 3. 3. 3. 3 Vertical Pulls 4x Max Reps Conditioning 15 minute AMRAP Kettlebell Turkish Get Up - 3 right arm Single Arm Kettlebell Squat - 10 right arm Single Arm Kettlebell Reverse Lunge - 3 right arm Kettlebell Turkish Get Up - 3 left arm Single Arm Kettlebell Squat - 10 left arm Single Arm Kettlebell Reverse Lunge - 3 left arm [/elitetoggle][/eliteaccordion]

2018 03 18

Programming Week 3.19

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[eliteaccordion][elitetoggle title="Whats going on this week!"] Free Talk! Tuesday March 20th Natural Solutions for Heart Health and High Cholesterol Signature Series Coach Shirts - LIMITED RUN! Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  Follow us on instagram here   [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 3.19"] FIT A. Every 2 minutes, for 24 minutes - 3 sets, BUILD. Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111 Station 3 – Med-Ball Hamstring Curls x 10-12 reps @ 2111 Station 4 – Ab-Wheel or Sit Ups x 12-15 reps B. For time - 8 minute cap Row 15/10 Calories 10 Russian Kettlebell Swings 10 Burpees/NPBP 10 Kettlebell Swings 10 Burpees/NPBP 10 Kettlebell Swings Bike 15/10 Calories COMP A. Every 3 minutes, for 24 minutes (8 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 5 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 rep @ 85% *Sets 5-8 – 1 rep @ 90% B. For time - 8 minute cap Row 15/10 Calories 10 American Kettlebell Swings 70/55 10 Burpees 10 American Kettlebell Swings 70/55 10 Burpees 10 American Kettlebell Swings 70/55 Bike 15/10 Calories Score: FIT/A: RDL Weight, COMP/A: DL Weight. B: Time or reps in cap [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 3.20"] Free Talk Tonight! Tuesday March 20th Natural Solutions for Heart Health and High Cholesterol FIT A. Every 2 minutes, for 18 minutes - 3 sets Station 1 – Ring Rows x 10-12 reps @ 2111 Station 2 – Nose-to-Wall Handstand Hold, or Modified HS Hold x Max or 60 seconds (whichever comes first) Station 3 – Tuck Sit or Hollow Hold x Max or 60 seconds (whichever comes first) B. 12 Minute Amrap 30 Double Unders/60 Singles 10 Strict Pull-Ups COMP A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Max or 8 Ring Muscle-Ups Station 2 – Max or 50  Foot Handstand Walk (use partner assist if possible) I'll allow a few kickups on this one. Station 3 – L-Sit x Max or 60 seconds B. 12 Minute Amrap 60 Double Unders 9 Toes to Bar 6 Chest-to-Bar Pull-Ups 3 Bar Muscle-Ups Score: A:nothing...just move through and practice. B: Reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 3.21"] FIT A. Every 2 minutes, for 18 minutes 3 Sets, BUILD Station 1 – Back Squat x 10 reps @ 30X1 Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111 Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112 B. For time - 10 minute cap 30 Wall Ball Shots 30 Walking Lunges with KB/DB Farmer’s Carry Position 20 Wall Ball Shots 20 Walking Lunges with KB/DB Farmer’s Carry Position 10 Wall Ball Shots 10 Walking Lunges with KB/DB Farmer’s Carry Position COMP A. Every 2 minutes, for 14 minutes (7 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Sets 5-7 – 2 reps @ 90-94% B. For time - 10 minute cap 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20″) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs Score: A: Back squat weight. B: Time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.22"] FIT A. 20 Minutes to finish 4-5 Sets, BUILD: Dumbbell Z-Press x 8-10 reps @ 2111 Rest 60 seconds Stationary Dips/Bench Dips x Max Reps @ 1111 (add weight or assistance to allow your rep range to sit between 10-15 reps) Rest 60 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 15/10 Calories of Assault Bike 30 Russian Kettlebell Swings COMP A. Every 2 minutes, for 16 minutes (8 sets): Push Press *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 1 rep @ 90-94% *Set 6 – 1 rep @ 95% *Sets 7-8 – 1 rep @ 95+% B. Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 10 Strict Handstand Push-Ups (up to 3 mats allowed) 20 American Kettlebell Swings 55/35 Score: FIT/A: Z-press weights and total reps. COMP/A: PP Weight. B: total reps. If too many athletes for Fit/A - alternate Bike/Cal Rowing for the same amount of Cals. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 3.23"] FIT & COMP WARM UP A. General Prep Coaches choice: "move blood" B. Dynamic Prep   Coaches choice: Lats, Hips, Shoulders C. CNS 8 Minutes to hit a heavy thruster 4-5 Sets 1-2 Thrusters D. If time allows - pacing and specific prep 2-3 Sets at increasing pace 3 Thrusters 3 Pull Ups (at your scaling) 2 Thrusters 2 Pull Ups 1 Thruster 1 Pull Up rest 2 minutes between sets FIT Complete as many reps as possible in 7 minutes of: 3 thrusters 3 jumping chin over bar pull ups 6 thrusters 6 jumping chin over bar pull ups 9 thrusters 9 jumping chin over bar pull ups 12 thrusters 12 jumping chin over bar pull ups 15 thrusters 15 jumping chin over bar pull ups 18 thrusters 18 jumping chin over bar pull ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. COMP Complete as many reps as possible in 7 minutes of: 3 thrusters 100/65 3 chest to bar/pull ups 6 thrusters 6 chest to bar/pull ups 9 thrusters 9 chest to bar/pull ups 12 thrusters 12 chest to bar/pull ups 15 thrusters 15 chest to bar/pull ups 18 thrusters 18 chest to bar/pull ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Score: Reps Notes: Use the CNS prep to get a good idea of a weight you should be using, guidelines are around 30-50% of what you hit for your single. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 3.24"] FIT 3 Minute Bike for Calories 2 Minute Burpee Box Step Over /NPBP 1 Minute Kettlebell Swings + rest 3 minutes x2 Rounds COMP 3 Minute Bike for Calories 2 Minute Burpee Box Jump Overs 24/20 1 Minute Power Cleans 135-155/85-105 + rest 3 minutes x2 Rounds Score: Total Repetitions [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 3.25"] FIT & COMP A. Warm Up Side Plank ClamShells Shoulder Taps Bear Crawls Band Resisted Dead Bugs B. 5 Rounds 5 Heavy Front Squats - HEAVY 30 Double Unders/30 Singles rest 2 minutes between rounds [/elitetoggle][/eliteaccordion]  

2018 03 18

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