Zach’s Story, Rugby player at University of Arizona

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What brought me to CFSB to train was pressure from my rugby coach to become a better athlete, he saw some athletic potential in me but I needed some way to unlock that potential. Carl Case is one of our conditioning coaches for the Penn Rugby team and he also is a trainer at CFSB so that helped draw me to this gym and program instead of other programs. The training was different than the traditional ways of strength training I was used to because of the exercise split but it is aimed at making you a better athlete and that’s exactly what it does. The conditioning work is brutal, but well worth it and gives you a great feeling of accomplishment after you grind through one. All of my athletic accomplishments are due to training at CFSB and in the strength and con ditioning program. I was never the fastest runner, most agile, or the quickest guy on any of my teams, but that was before I went through this program. I am now much quicker and have a much better step. I remember one play my junior year in specific, where I was very near to the out of bounds line and I made a quick step and remained in bounds and ran in for a score, after that I looked at Coach Carl and attributed that to his training. I started coming into CFSB my sophomore year and after that season and my junior year I made the all-state team and before CFSB there was no chance I would have made a high level team like that. I have gained, speed, strength and power through this program that I can attribute to all of my on field successes. Interested in learning more? Click here to learn more about our Sports Performance Camps  

2018 05 18

CFSB MEMORIAL DAY MURPH 2018

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MEMORIAL DAY MURPH Monday May 28th 2018 Arrive at 9:00am Wod Begins at 10:00am hanging out from 11:00am - 12:00pm Potluck! Bring Some Food/Drinks and Hang out After! A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need of help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three teammates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”. For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam. The Workout “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Notes: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Scaled Variation: Row 250 meters or Bike .5 miles 15 incline pushups 20 ring rows 25 air squats x 4 rounds Scaled Notes: You may also perform Murph in a team of 2-4.

2018 05 16

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Nayeli’s Story: From 0 to 3 Strict Chin-ups!

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Robby:             Hey guys. Robby here from Crossfit South bend. Today I'm here with Nayeli, who just finished three months of one on one nutrition coaching, and did an amazing job. I have her most recent in body here, where she basically went from 134.5 pounds to 118.6. She gained muscle mass during that entire time, and her body fat percentage went from 34.9 to 23.9. It's now telling her, she actually had a little bit of body fat, and that's on top of getting three straight chin ups the other day, doing better in the gym. So, Nayeli, congratulations- Nayeli:             Yeah. Robby:             Did an awesome job. Tell us what you thought about this way of eating and programming before you got started, and kind of how you had been eating before we got started. Nayeli:             Well, I would try to eat healthy before I started, but I know I needed a lot of professional coaching. And, I would try to space my eatings out, but I knew something was wrong, especially with my gut problem that I knew I had. And, I tried going to my doctor and he basically told me it was constipation, and I knew it wasn't. 'Cause if I was constipated for the past six months before I started this nutrition journey, then I knew it had to have just been how I was eating or what I was eating in my diet. So, when we started, I was realizing that I was having less cramps. And, sometimes if I tried to reintroduce something, I knew my stomach couldn't handle it so I stuck with the whole 30 the entire time and, it's helped me so much. Robby:             That's awesome. So tell us about the three month process. Tell us about month one over transitioning, and then the whole 30. What sort of things did you notice, what struggles did you go through, all that type of stuff. Nayeli:             I noticed that my body was restarting, you could say. I felt my first month, I was slowly seeing progress and, my body was kind of shutting down at first because I could tell that when I slowly was taking out grains and whatever, and I realized at night I was still having some problems before we started the whole 30. And, I must stay, it'll be good. Robby:             I remember that you said you ran into some energy stuff- Nayeli:             Yeah. Robby:             At one point, and then like it dipped for a while and then around ... It was the middle of the whole 30? Nayeli:             Oh yeah. Robby:             It started to get better? Nayeli:             Yep. Before we started month two of the whole 30, my [inaudible 00:02:36] were kind of down and then, when I stuck with the whole 30 the entire month, my levels started rising up. So when I woke up in the morning from work, which was about 4:00 in the morning 'til 2:30 to 3:00 in the afternoon, I felt sluggish the entire day. And then, now I wake up and I feel just energized throughout the entire day. Robby:             That's awesome. So, obviously you had really amazing numbers where you lost a bunch of weight, and better percent body fat, and all the rest of that stuff. Tell us about some of the stuff in the gym. So, workouts, did you feel stronger? Tell us about the strict chin up progression, and you know. Nayeli:             Yeah, I was never able to do chin ups at all, and even if I tried, I knew I was gonna fail. And, I knew by the end of these three months, I'm just gonna try it so, I'm standing at the pull ups, and I know I just need to do it, so I did. And, now I can do three to four chin ups with tempo, three second tempo down. And, I feel like I have more stamina throughout my workouts, and I can last longer instead of being tired out early in the workouts. Robby:             Good, good. So you said your digestion was better, energy was better. Anything in terms of like mood, or cravings, or the way your clothes fit, or sleep? Any other non-scale [crosstalk 00:04:00] things? Nayeli:             Oh yeah. My favorite jeans don't fit me anymore. I used to wear them all the time. I put them on and they just fall down, which I mean, it's great but at the same time now I have to actually go clothes shopping. But, I know I get a lot of compliments, but I think it's been harder when I'm at drills- Robby:             Yeah. Nayeli:             For the national guard, because they don't eat well. And, for me people over there start to crave stuff throughout the weekend 'cause we don't have access to Gogurt or something when we're on a base. But, for me I don't ... when I'm there, or I'm at home I don't crave a lot of sugars like I used to at all. If I have to go into a gas station and fill up my tank, I used to have to walk through the isles and get a snack. Now I just look at it and my body's just walks away. My mind is like, you don't need it. And, I'm glad I don't crave any of that stuff anymore. Robby:             That's fantastic. So, now having gone through the process and thinking back to where you were before you started, what you say to someone who is kind of unsure of themselves, unsure of whether they could do the whole 30 and do all the stuff, what would you say to someone who's thinking about maybe doing this program? Nayeli:             I would say if you are really trying to make a change more physically and mentally, then you should first of all read about it before thinking about doing the program, and considering if you have the time and the effort mentality to do it. And, think about your support system because at the beginning I didn't have any, and now I realized a lot of people like to come up to me, especially my family. They come up and ask me questions and a lot of them realize that I lost weight, and I look more toned. But, if you're really thinking of doing it, I would really consider just ... It's only three months, that's what I tell myself, especially for the whole 30 it's only 29 or 30 days. If you can go 30 days with eating junk food, you can go 30 days with eating straight up clean food. Robby:             Absolutely. And, I couldn't agree with that advice more. Especially the support system, I don't think anyone's ever mentioned that in a video we've done, but I think that's absolutely true. Having a good support system, and people who support you. So, I can't say enough good things Nayeli. I'm super proud of you, I think you did a fantastic job. Yeah, this is just awesome. So, congratulations on your progress. Thank you guys so much for tuning in. Nayeli, thank you so much for being here, and we'll see you guys next time.

2018 05 16

Weightlifting Programming 5/14/18-5/20/18

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Monday – 5/14/18 • Back Squat - 65% x 10 (reps) x 3 • Hang snatch (mid-thigh) - 65% x 3 x 5 • Halting Snatch Deadlift (hip) - 80% (of snatch) x 3 x 3 • Overhead Squat - 65% x 3 x 5 Tuesday – 5/15/18 • Jerk behind the neck - 70% x 3 x 5 o 1 Sec Pause in the Split • Push Press - 75% x 5 x 4 • Jerk dip squat - 80% (of jerk) x 5 x 3 3 sets; no rest: 2 min jump rope 15 pull-ups Wednesday – 5/16/18 • Back Squat - 75% x 5 (reps) x 5 • Hang Clean (mid-thigh) - 65% x 3 x 5 • Halting Clean Deadlift - 80% (of clean) x 3 x 3 • SLDL - 60% (of back squat) x 5 x 3 Thursday – 5/17/18 • Power Snatch - 65% x 3 x 4 • Power Clean - 65% x 3 x 4 • Power Jerk - 65% x 3 x 4 • Snatch High-Pull - 70% x 3 x 3 3 sets; no rest: 600 m row 15 DB push press Friday – 5/18/18 Rest Day Saturday – 5/19/18 • Back Squat - 80% x 3 (reps) x 8 • Snatch - 70% x 3 x 2, 75% x 2 x 3 • Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3 Sunday – 5/20/18 Rest Day

2018 05 15

Strength & Conditioning 5.14.18 – 5.18.18

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[eliteaccordion][elitetoggle title="Monday 5.14.18 "] Part A Box Jumps - 5. 5. 5. 5, build to 5RM where you can land hips above parallel Part B Burgener Warm Up x2 Part C Hang Power Snatch - 5. 5. 5. 5 Part D Snatch Complex: 3 Snatch Pulls + 3 Power Snatches + 3 Snatch Push Presses [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 5.15.18"] PA Metabolic Circuit Back Squat - 2x 10 Bench Press - 2x 10 Pull Ups - 2x 10 Full Glute Ham Raises - 2x 10 Press - 2x 10 Chin Ups - 2x 10 Front Squat - 2x 10 Parallel Bar Dips - 2x 10 Barbell Bicep Curls - 2x 10 We are going to continue to add weight to all of your lifts. I would suggest 2.5-10lbs depending on the lift. Just remember that we are progressing this. Just a reminder you will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 5.17.18"] Part A 4 Rounds MR. Hammy - 4 Athletic Burpees - 3 Part B Power Clean Warm Up (2 rounds) - 5 Deadlifts + 5 RDLs + 5 Hang Muscle Cleans + 5 Push Press + 5 Back Squats + 5 Good Mornings Part C 3" Deficit Deadlift - 3RM Part D 5 Rounds Deadlifts - 3 @65% 1RM Double Unders - 20 seconds Rest - 2 Minutes Part E Ring Rows - 3x MAX [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 5.18.18"] PA Metabolic Circuit Back Squat - 2x 10 Bench Press - 2x 10 Pull Ups - 2x 10 Full Glute Ham Raises - 2x 10 Press - 2x 10 Chin Ups - 2x 10 Front Squat - 2x 10 Parallel Bar Dips - 2x 10 Barbell Bicep Curls - 2x 10 We are going to continue to add weight to all of your lifts. I would suggest 2.5-10lbs depending on the lift. Just remember that we are progressing this. Just a reminder you will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement. [/elitetoggle][/eliteaccordion]

2018 05 13

Programming 5.14 – 5.20

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[eliteaccordion][elitetoggle title="Whats going on this week!"] Bring A Friend Day on Saturday!!!! 5.19! Sports Performance Camp Pre-registration is up! Click here for more details Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 5.14"] FIT A. EMOM Pull Ups x 8-12 Glute March x 40s x 4 Sets (8 min) B. EMOM Left Split Squat in place x 8-12 Right Split Squat in place x 8-12 10 Russian Twists L/R=1 x 4 Sets (12 min) Build C. 10 Heavy Unbroken DB Clean and Jerks 20 Calorie Bike rest 2-3+ minutes x 3 sets COMP A. EMOM 10 UB Double KB/DB Thrusters 1 minute rest 10 DBL Russian KB Swings 1 minute rest x 6 Sets (24 min) All sets challenging, adjust as you need to B. 10 Unbroken Shoulder to Overhead 20 Calorie Bike rest 2-3+ minutes x 3 Sets Score: Strength Portion(s) Sweet jesus, look at all of this stuff. Just challenge yourself, lets only score the conditioning today. Conditioning: Weight Used, and round time individually. Notes: Rest times may be dependant on class size, you'll share DB's so flow through and be prepared to get after it, as long as you are getting at least 2 minutes of rest - cool. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 5.15"] FIT A. EMOM Deadlift x 8-12 Push Ups Singles or Double Unders 2 minute rest x 5 Sets (25 min) Build, Push ups aren't unbroken, just go B. 10 minutes to finish 20 Sit Ups 20 Unbroken Ring Rows x 3 Sets COMP A. EMOM Power Clean x 3 rest 2 min x 5 sets (15 Min) Build, try to beat your prior # on this + Directly transition after the last 2 minute rest into EMOM 10 Alternating DB/KB Snatches 30-50 Double Unders x 5 sets (10 minutes, which makes this whole series 25 minutes long) B. For time - 10 Minute Cap 75 Toes to Bar Don't tear your hands apart Score: Fit A: DL Weight, Total Push ups, Total Singles/Dbls Fit B: Time or reps in cap Comp A: Heaviest Weight Power Clean - don't worry about the second EMOM Comp B: Total time or reps in cap [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 5.16"] FIT & COMP 30 Minute Amrap - Teams of 2- Alternate Movements 10 Ball Slams 30 Double Unders 10 NPBP 30 Double Unders 100m Run Score: Rounds + Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 5.17"] FIT A. EMOM Bent Over Dual Dumbbell Row x 8-12 rest 1 minute Bench Press x 6-9 rest 1 minute x 5 Sets (20 min) Build across sets B. Amrap in 15 Minutes 15 Push Ups 30 Air Squats COMP A. EMOM 10 Hanging Hip Taps L/R=1 rest 1 minute Bent Over Barbell Row x 8-12 rest 1 minute x 5 Sets (20 min) Build across sets B. Amrap in 15 minutes 5 Full Cleans, heavy 15 Ring Dips Score: Fit A: heaviest weights for both Fit B: Total Reps Comp A: Bent over barbell weight Comp B: total reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 5.18"] FIT A. EMOM Strict Dumbell Press x 8-12 10-15 Steps Left Hip Circles 10-15 Steps Right Hip Circles x 5 Sets (15 min) Build across the sets B. For time - 9 minute cap 21-15-9 of Hanging Knee Raises Jumping Pull Ups Reverse Lunges L/R =1 COMP A. EMOM Strict Barbell Press x 5 rest 2 minutes x 5 sets (12 min) Build across the sets B. For time - 9 minute cap 21-15-9 Power Snatch 75/55 Hand Release Push Ups Score: Fit A: Dumbbell Press Weight Fit B: Time or reps in cap Comp A: Barbell Press Weight Comp B: Time or reps in cap [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="BRING A FRIEND DAY Saturday 5.19"] FIT & COMP A. Teams of 3 3 min Amrap 7 Burpees, 7 Med Ball Cleans/Squats 3 min Calorie Bike 3 min rest 4 Sets (36 min) Score: Cals + Step Ups Each round [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 5.20"] A. LE Repeatability Test Row 250 10 KBS 10 Burpees 10 KBS 10 Burpees 10 KBS Row 250 rest 10 min x 2 sets Score: Individual times each round [/elitetoggle][/eliteaccordion]

2018 05 13

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How Digestion Works

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Today we're going to talk about a basic intro to your digestive system, and how it actually works. You don't need to be going into the medical field to know that this stuff is important. You should have just a basic understanding of how this stuff works, because it ends up being overall important. Not just for your digestive health, but for your overall health. So, let's talk about how things work when you actually eat food. What happens in between when the food enters your body, and then when it exits out the backend. First thing, your mouth. When you start eating food, your body produces saliva to basically coat that food. And, there are certain enzymes in your mouth, typically salivary amylase, which helps break down certain starches and sugars from the food that you're eating. And then of course, chewing is going to be a huge part of that start of the digestive process. You're basically taking whatever it is, whether it's a steak, or roasted vegetables or something like that. Which, by itself, if you just put it into your small intestine, wouldn't be very digestible, or absorbable in terms of extracting the nutrients out until you start this process. So, again with your saliva. You're kind of lubricating it essentially. And then with your teeth, you're basically grinding it up. Then with those enzymes, and the salivary amylase, you are basically getting it ready for future things down the line. And, that active chewing starts to activate that parasympathetic nervous system. Now, technically even though I started with the mouth. Technically, even before that there's going to be your brain. When your brain knows that you're going to eat, it starts to secrete digestive enzymes, it starts to anticipate the food. Things like smelling your food, or anticipating your food can kind of help start that digestive process. But technically, physically, it's going to start with the mouth. Once we get past the mouth, the food basically goes down your esophagus, and then it gets to your stomach. A very common misconception is that digestion takes place in the stomach. That is not the case. Really what takes place in the stomach is preparation for digestion, if by digestion we mean absorption of nutrients, which actually takes place in the small intestine. What happens in the stomach? Well, that stuff that you just chewed up basically gets down there, and then assuming that your stomach acid is sufficiently acidic, which it should be. It's typically about a PH of two, which is very acidic. Water is a seven. So, once it gets down there, that acid basically breaks a lot of that stuff down, and prepares it to be absorbed in the small intestine. Now, another thing to realize about the stomach is that, there really isn't that much in the way of bacteria in the stomach. We talk a lot about probiotics and stuff like that. That's going to be much more located in things like the small intestine, and to an even greater degree, the large intestine. Isn't to say that there isn't some bacteria in the stomach, but it's going to be a very, very small quantity 'cause it's obviously a super acidic environment. Okay, next point is really going to be the heart and soul of digestion. This is the small intestine. When we talk about leaky gut, or when we talk about a healthy gut, or we talk about are you absorbing your food. This is where the action takes place. So, your small intestine is basically where that food that you chewed up, and then was broken down by your stomach gets absorbed. And, if the acid from your stomach isn't sufficiently acidic, then your pancreas isn't going to release digestive enzymes to properly break down your food in your stomach. So, this whole chain is very important. n your small intestine, there is a lining basically of single cells called, "enterocytes," that help your body absorb nutrients from the food that you're eating, but also keep bad stuff out. This lining is incredibly, incredibly important. It's what allows good stuff into your body, and it's what keeps bad stuff out. Now again, going back to this notion of bacteria. We said that there's a very small amount in the stomach. There's definitely a bit more in the small intestine. But, you don't want too much there, because then that's going to interfere with digestion. Really where the vast majority of the bacteria is going to be, is in your large intestine. When we talk about probiotics, and healthy bacteria in the microbiome, that's really in your large intestine. Your large intestine is basically where three main things happen. You absorb water, a lot of the compounds that your body can actually absorb like fiber and other compounds get broken down by your bacteria in your large intestine. And then, you basically, you're preparing things to essentially exit your body. When we talk about probiotics, healthy bacteria, there's something like a trillion bacteria in your large intestine, and that's where you want bacteria to be. So, it's so important that all of these things are working together in harmony. And, if one thing is off, like if you have too much bad bacteria in your large intestine, or insufficient stomach acid in your stomach, or you're not chewing your food in your mouth. Any one of those things can mess up digestion. And, as we've talked about, digestion is incredibly important for the health of your overall body. I hope now you have a good sense of how digestion works, just a basic sense. And, in the next few videos we'll talk even more in depth about how this stuff works. All right guys, thanks so much for tuning in. We'll see you next time.  

2018 05 12

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Eating Healthy at Local Restaurants

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Today, we're gonna talk about how to eat healthy at local restaurants. The first idea I wanna give to you is this idea that look, if you're only doing this once in a great while, don't worry about it so much. It's not gonna be that big an issue as long as you're eating healthy, real whole food the vast majority of the time. But if you are eating at restaurants on a regular basis, that's something you need to potentially consider cutting back on and some of the tips in this video will hopefully help you pick some healthier fare. Tip number one, when it comes to eating healthier at restaurants these days, it's a whole lot easier just because menus are online so you can actually check out this stuff before you go. You can see what stuff fits in the dietary template that you're following. A lot of restaurants tend to have really good gluten free menus now. They have a lot of options and healthier fare for people when you actually go to the restaurant. Another thing to say is when you get there and you're actually looking at the menu or if you're looking at the menu beforehand, most entrees at most restaurants are meat or quality protein plus veggies plus healthy fat. Let's say steak, broccoli, and baked potato. Or salmon and rice and some sort of vegetable. That's the way it is and the nicer restaurant you're eating at, the easier it is to eat healthy. A lot of times, when you're actually looking at the menu, look at those entrees and those are gonna tend to be in a pretty healthy mold. Now what do you do about the waiter or the waitress? We have to balance between two ends of the spectrum here. On the one hand, you don't wanna be that jerk who orders the Cobb salad and then takes everything that makes a Cobb salad a Cobb salad. But at the same time, you're the one paying for and ordering the meal. Try to be nice and appreciate to your waiter and waitress but at the same time, if you have dietary restrictions, don't be afraid to ask for that and don't be afraid to say something if you wanna make the food a bit healthier. Now, here's some practical tips for eating out at certain places. If you're going to a Mexican restaurant, try to emphasize meat and veggies and then try to cut down as much as you can on the beans and rice and to the lesser extent, some cheese. If you're going to a Japanese restaurant, some sushi, you can get some sashimi, white rice isn't the worst thing in the world, and get some vegetables there. If you're going to an Italian restaurant, most classical Italian cooking doesn't actually involve gobs of carbohydrates. That's really just American Italian cooking so don't be afraid to get something like chicken with some vegetables and some tomato sauce. Hopefully those tips gave you a sense of how to eat healthy but remember, at the end of the day, if you're not doing this terribly frequently, enjoy yourself when you're out and it's not that big an issue but if you are doing it frequently, either cut down on the frequency or try to involve these healthy tips as much as you in your healthy eating when you're eating out. Alright guys, thanks so much for tuning in. We'll see you next time.

2018 05 09

Strength & Conditioning 5.07.18 – 5.11.18

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[eliteaccordion][elitetoggle title="Monday 5.07.18 "] Part A Seated Box Jumps - 3. 3. 3. 3, build to 3RM where you can land hips above parallel Part B Power Snatch - 3RM, then 2x3 @90% of 3RM Part C Snatch Pull - 1x5 @3RM, 1x5 @3RM +5%, 1x5 @3RM +10% Part D Barbell Bent Over Rows- 7. 7. 7, build to a heavy 7 for the day [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 5.08.18"] PA Metabolic Circuit Back Squat - 2x 10 Bench Press - 2x 10 Pull Ups - 2x 10 Full Glute Ham Raises - 2x 10 Press - 2x 10 Chin Ups - 2x 10 Front Squat - 2x 10 Parallel Bar Dips - 2x 10 Barbell Bicep Curls - 2x 10 You will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement. Choose a weight that allows to easily complete your set of 10 reps. It is better to go light to start off, since we are going to build off of this over the next 6 weeks. We will go over in class how to most economically set up for this. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 5.10.18"] Part A 4 Rounds MR. Hammy - 4 Box Jump - 3 Part B Han Power Clean - 5RM, then 2x3 @90% of 3RM Part C Clean Pull - 1x5 @3RM, 1x5 @3RM +5%, 1x5 @3RM +10% Part D Single Arm Dumbbell Row- 12. 12. 12, build to a heavy 7 for the day [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 5.11.18"] PA Metabolic Circuit Back Squat - 2x 10 Bench Press - 2x 10 Pull Ups - 2x 10 Full Glute Ham Raises - 2x 10 Press - 2x 10 Chin Ups - 2x 10 Front Squat - 2x 10 Parallel Bar Dips - 2x 10 Barbell Bicep Curls - 2x 10 Today we are going to add weight to all of your lifts. I would suggest 2.5-10lbs depending on the lift. Just remember that we are progressing this. If you started to high on Tuesday and weren't able to complete your work in the 20 seconds I want you to readjust the weight. Just a reminder you will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement. [/elitetoggle][/eliteaccordion]

2018 05 07

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