Weightlifting Programming 6/11/18-6/17/18

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Monday - 6/11/18
  • Back Squat
    • (65% x 10) x 3
  • Block/Hang Snatch (knee)
    • (70% x 3) x 5
  • Snatch Pull on 2" Riser
    • (90% [of snatch] x 3) x 4
  • Heaving Snatch Balance + Overhead Squat
    • (65% [of OHS] x 1 +2) x 4
Tuesday - 6/12/18
  • Jerk
    • (70% x 3) x 5
  • Push Press
    • (75% x 5) x 2
    • (80% x 4) x 2
  • Snatch High-Pull
    • (70% x 5) x 2
    • (75% x 5) x 2
  • 4 Sets; No Rest:
    • 400 m row
    • 10 1-arm KB clean + press/arm
Wednesday - 6/13/18
  • Back Squat
    • (75% x 5) x 5
  • Block/Hang Clean (knee)
    • (70% x 3) x 5
  • Clean Pull on 2" Riser
    • (90% [of clean] x 3) x 4
  • SLDL
    • (60% [of back squat] x 5) x 3
Thursday - 6/14/18
  • Power Snatch
    • (65% x 3) x 4
  • Power Clean + Power Jerk
    • (65% [of PC] x 3) x 4
  • Snatch High-Pull
    • (80% [of snatch] x 3) x 2
    • 85% x 3
  • 5 Sets; No Rest:
    • 8 pull-ups (Use bands if necessary)
    • 8 ring push-ups
Friday - 6/15/18
  • Rest Day
Saturday - 6/16/18
  • Back Squat
    • (80% x 3) 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
  • 4 Sets; No Rest:
    • 2 min jump rope
    • 20 KB swings
  • Raleigh and Laura will be PR'ing on marriage!
Sunday - 6/17/18
  • Rest Day

2018 06 10

Programming 6.11 – 6.16

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[eliteaccordion][elitetoggle title="Whats going on this week!"] Save the Date! June 30th is CrossFit South Bend's 9 year anniversary party! Click here for more details Our CFSB Garage sale has been launched! Click here for the details Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up We are closed Saturday for a YPN Event! click here to learn more Jorts Day July 4th! Wear your best Jean Shorts Bring A Friend Day July 21st! More details to come [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 6.11"] FIT A. Vertical Push + Pull E90s 12-15 Strict Barbell Press from Floor 12-15 Strict Pull Ups/Ring Rows x 6 sets (18 min) *build for 2 sets, 4 sets difficult B. Alactic + Aerobic 40s 10 American KB Swings, heavy - Max No Push Up Burpees in time remaining 40s Singles rest 120s x 4 Sets (13:20 min) COMP A. Vertical Push + Pull E90s 9-12 L-seated DB Presses 9-12 Strict Pull Ups x 6 sets (18 min) *build for 2 sets, 4 sets difficult B. Alactic + Aerobic 40s to perform 5 DB Hang Clean and Jerks, heavy + Max Burpees in time remaining 40s Double Unders rest 120s x 4 Sets (13:20 min) Score: A, weights used B, weight used + total reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 6.12"] FIT A. Skill 10-15 minutes on Snatch Skill Work B. Speed Strength E90s Odd Rounds: Overhead Squat x 8 Even Rounds: Snatch RDL x 8 x 5 Sets (15 min) *build, use the same weight for both movements C. For time 20 Cal Row 20 Ball Slams 20 Cal Bike 20 Russian Kettlebell Swings 200m Run 20 Kettlebell Squats 9 minute cap COMP A. Skill 10-15 minutes on Snatch Skill Work B. Speed Strength E90s Power Snatch + Hang Snatch + Overhead Squat (1+1+1) x 10 Sets (15 min) *build C. For time 20 Cal Row 20 Ball Slams 20 Cal Bike 20 Russian Kettlebell Swings 200m Run 20 Kettlebell Squats 9 minute cap Score: A, weight. B, total reps or time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 6.13"] FIT & COMP A. Horizontal Push + Pull E90s 9-12 Bench Press 9-12 Dual DB Bent Over Row x 6 sets (18 min) *build for 2 sets, 4 sets difficult B. Accessory 10 minutes of Turkish Get Ups Score: A, weight. B, weight and reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 6.14"] FIT A. Skill 10-15 minutes of Clean and Jerk Skill Work B. Speed Strength E90s Odd Rounds: Front Squat x 8 Even Rounds: Push Press x 8 x 5 Sets (15 min) *build, use the same weight for both movements C. CP 10 Minute Amrap 10 Thrusters, moderate weight Run 200m COMP A. Skill 10-15 minutes on Clean and Jerk Skill Work B. Speed Strength E90s Power Clean + Hang Clean + Shoulder to Overhead (1+1+1) x 10 Sets (15 min) *build C. CP 10 Minute Amrap 10 Clean and Jerks, moderate weight Run 200m Score: A, weight. B, weight and rounds +reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 6.15"] FIT & COMP A. Aerobic 30 Minute Amrap 15 American KBS 400m Run 30 Double Unders B. Accessory 60s Bicep Curls 60s Incline Push Ups x 5 Sets (10 min) Score: A, rounds + reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 6.16"] FIT & COMP A. Pace 40s Cal Bike 30s Rest 40s Burpees 30s Rest 40s Cal Row 30s Rest 40s Alternating DB/KB Snatch 30s Rest x 7 sets Score: Each modality separate in total reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 6.17"] FIT & COMP Fathers Day Flow 45 Minute Amrap Bike 90s 2 Dead Hang To Inverted / 10 Scap Pulls 4 TGU 8 GHD Sit Ups / 12 Sit Ups Row 90s 15 Hollow Rocks 5 Inchworms One HS Walk attempt up to 40ft / Hips above shoulders bear crawl   [/elitetoggle][/eliteaccordion]  

2018 06 10

Strength & Conditioning 6.11.18 – 6.15.18

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[eliteaccordion][elitetoggle title="Monday 6.11.18 "] Part A 2 Sets 5 Hang Power Snatches + 5 Overhead Squat + 5 Snatch Grip Push Presses  Part B 4 Sets Hang Power Snatches - 5 Box Jumps - 5 Rest 2 minutes between sets Part C 5 Sets Leg Cradle Lunge with Lateral Flex/Ext - 20 yards Ring Rows - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 6.12.18"] PA Metabolic Circuit (Light)  Back Squat - 3x 10 Bench Press - 3x 10 Pull Ups - 3x 10 Full Glute Ham Raises - 3x 10 Press - 3x 10 Chin Ups - 3x 10 Front Squat - 3x 10 Parallel Bar Dips - 3x 10 Barbell Bicep Curls - 3x 10 This is our last week on the PAMC. Like we've been doing I want to hit this as a light day. I don't want you to crush yourself today. I want you to be ready to attack Friday. 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 6.14.18"] Part A 4 Sets Mr. Hammy - 4 Consecutive Boax Jumps - 3 Part B Every 30 seconds for 20 Rounds Deficit Deadlift - 1 @ 80% of last weeks 5RM Part C 8 Minute AMRAP Barbell Row - 10 Russian Twist - 20 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 6.15.18"] PA Metabolic Circuit (Heavy)  Back Squat - 3x 10 Bench Press - 3x 10 Pull Ups - 3x 10 Full Glute Ham Raises - 3x 10 Press - 3x 10 Chin Ups - 3x 10 Front Squat - 3x 10 Parallel Bar Dips - 3x 10 Barbell Bicep Curls - 3x 10 Today is our final day on PAMC. Time to burn the ships and get after it. Don't worry about the 80 seconds on these, just make sure you are getting at least 60 seconds between sets.  [/elitetoggle][/eliteaccordion]

2018 06 10

Featured Video Play Icon

Tiffany’s Story-Love Yourself First

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In this video we sit down with Tiffany who completed our one-on-one heathy eating program.
 
Tiffany's story is interesting for a number of reasons, but one that really stuck out to me was the following. The main reason she decided to do one-on-one coaching wasn't to lose weight, but to love herself more and create more positivity in her life.
 
In our society, we sometimes equate loving ourselves with arrogance or self-obsession. But there's a healthy form of self-love that Tiffany is describing where you care for yourself so that you can care better for others and be the best version of yourself possible. As she said in the video, if your cup is empty you're not going to be able to fill anyone else's cup, and therefore doing things like eating healthy, working out, sleeping and de-stressing allow you to be the best version of yourself you can be.
 
Tiffany accomplished the following during her program.
 
Even though she was already eating really well before she started the program she:
-Lost 13lbs total
-Lost 10lbs of pure fat
-Lost 3.5% body fat
-Maintained her muscle mass.
 
She also got some non-scale victories:
 
-Not anywhere near as sore as workouts
-Went from a half-pull-up to doing pull-ups
-Energy way better, no 2-3pm slump
-Saving money because she was cooking most of her meals.
 
Tiffany we're so proud of you, and all that you've accomplished!

2018 06 06

Weightlifting Programming 6/4/18-6/10/18

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Monday - 6/4/18
  • Snatch
    • (60% x 2) x 5
  • Clean & Jerk
    • (60% x 1) x 5
  • Back squat
    • (50% x 2) x 3 (focus on acceleration up)
This will be a very light and easy week in preparation for max back squat testing on Saturday. Tuesday - 6/5/18
  • Power Snatch
    • (60% x 1) x 4
    • (70% x 1) x 3
  • Power Clean & Power Jerk
    • (60% x 1) x 4
    • (70% x 1) x 3
  • Squat jump
    • 3 x 3
  • 3 sets; no rest:
    • 10 DB row/arm
    • 10 1-arm DB bench press/arm
Wednesday - 6/6/18
  • Snatch
    • (60% x 1) x 5
  • Clean & Jerk
    • (60% x 1) x 5
  • Back Squat
    • (40% x 2) x 3
  • Squat jump
    • 3 x 3
Thursday - 6/7/18
  • Hang Power Snatch
    • (60% x 1) x 5
  • Hang Power Clean & Power Jerk
    • (60% x 1) x 5
  • Box Jump
    • 3 x 3
  • 3 sets; no rest:
    • 15 pull-ups (Strict; use bands if necessary)
    • 10 1-arm KB press/arm
Friday - 6/8/18
  • Rest Day
Saturday - 6/9/18
  • Back Squat
    • Test max
  • Snatch
    • Heavy Single
  • Clean & Jerk
    • Heavy Single
Don't expect snatch and clean & jerk PRs today. Do what you can, and if you don't break 80%, throw in a few more singles between 70-80%. Sunday - 6/10/18
  • Rest Day

2018 06 04

Strength & Conditioning 6.04.18 – 6.08.18

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[eliteaccordion][elitetoggle title="Monday 6.04.18 "] Part A 4 Sets MR Hammy - 3. 3. 3. 3. Broad Jumps - 3. 3. 3. 3. Part B Deficit Deadlift - 3. 3. 3. 3. 3, build each set, but I want to avoid any grinding of reps Part C Single Arm Dumbbell Row - 3x MAX Effort [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 6.05.18"] PA Metabolic Circuit (Light)  Back Squat - 3x 10 Bench Press - 3x 10 Pull Ups - 3x 10 Full Glute Ham Raises - 3x 10 Press - 3x 10 Chin Ups - 3x 10 Front Squat - 3x 10 Parallel Bar Dips - 3x 10 Barbell Bicep Curls - 3x 10 I would suggest taking 10-15% off from Friday depending on the lift. Just remember that we are progressing this. 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 6.07.18"] Part A Power Clean Warm Up (2 rounds) - 5 Deadlifts + 5 RDLs + 5 Hang Muscle Cleans + 5 Push Press + 5 Back Squats + 5 Good Mornings Part B Clean Pulls - 3. 3. 3. 3. 3. I want you to do your first set at 105% of your 1RM. Continue to add weight each set, provide the bar is moving quickly Part C Ring Rows - 4x MAX Effort [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 6.08.18"] PA Metabolic Circuit (Heavy)  Back Squat - 3x 10 Bench Press - 3x 10 Pull Ups - 3x 10 Full Glute Ham Raises - 3x 10 Press - 3x 10 Chin Ups - 3x 10 Front Squat - 3x 10 Parallel Bar Dips - 3x 10 Barbell Bicep Curls - 3x 10 For the heavy days , I want 10 reps, then 60 seconds rest between each set.  I want this heavy, so it might take you 30-40 second to bang out 10 reps. Don't worry about the 80 seconds on these, just make sure you are getting at least 60 seconds between sets.  [/elitetoggle][/eliteaccordion]

2018 06 03

Programming 6.4 – 6.10

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[eliteaccordion][elitetoggle title="Whats going on this week!"] Sports Performance Camp Pre-registration is up! Click here for more details Save the Date! June 30th is CrossFit South Bend's 9 year anniversary party! Our CFSB Garage sale has been launched! Click here for the details Our Beginner's Olympic Weightlifting Camp Registration will be closing soon! Click here to check it out Have a friend wanting to check out CrossFit? We have a 5 week Reboot Challenge beginning soon! Send them this link if you think they will be interested!  Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up   [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 6.4"] FIT A. EMOM 8-10 Back Squat @ 1 sec pause at bottom 8-10 Strict Pull Ups 40s Max Anchored + Hands at temples Sit Ups 8-10 L-Seated Dumbbell Presses x 5 Sets (20 minutes) *Build B. 3 Minute Amrap Run Max Distance rest 1:30 x 4 Sets COMP A. EMOM 3 Back Squats @ 4441 20s Chest to Bar Pull Ups 5 UB Push Jerks rest 1 min x 5 Sets (20 minutes) *Build B. 3 Minute Amrap Run Max Distance rest 1:30 x 4 Sets Score: A. BS Weight, Total Pull Ups, Press/PJ Weight B. Distance as accurately as you can Notes: B. Run inside, outside, shuttle, run out 1:30 and then run back - just do it. Work on consistency. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 6.5"] FIT A. 15 Minutes of HPS Skill work B. @90s Mark Hang Power Snatch + Overhead Squat (3+2) x 7 Sets (10:30) Stay at light to moderate weights and work technique/speed C. EMOM 8 Deadlifts - Let go of the bar at the bottom and regrip 60s Max Push Ups Calorie Bike 60s x 5 Sets (15 min) Build COMP A. 15 Minutes of HPS Skill work B. @90s Mark Hang Power Snatch + Snatch Balance + Overhead Squat (1+1+1) x 7 Sets (10:30) Stay at light to moderate weights and work technique/speed C. EMOM 5 TNG Power Cleans 60s Max Ring Dips Calorie Bike 60s x 5 Sets (15 min) Build Score: B. Don't score,  work technique C. Heaviest load - total PU/RD reps, total calories. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 6.6"] FIT A. @ the top of a 2 min mark 20 UB BW/DB Reverse Lunges 50 Singles/25 Doubles 12-15 Left Arm Meadows Row 12-15 Right Arm Meadows Row 60s Row for Calories x 5 Sets (25 min) *Start challenging, you can take weight off, but you can't put it back on. COMP A. @ the top of a 2 min mark 20 UB Barbell Front Rack Reverse Lunges 40 Doubles 12-15 Left Arm Meadows Row 12-15 Right Arm Meadows Row 60s Row for Calories x 5 Sets (25 min) *Start challenging, you can take weight off, but you can't put it back on. Score: -Lunge weight remaining -Meadows Row Weight remaining -Lowest Calorie Row score [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 6.7"] FIT A. 15 minutes of HPC Skill work B. @90s Mark Hang Power Clean + Front Squat (3+2) x 7 Sets (10:30) Stay at light to moderate weights and work technique/speed C. 30s Push Presses 30s Rest 30s Russian KB Swings 30s Rest x 5 Sets COMP A. 15 minutes of HPC Skill work B. @90s Mark Hang Power Clean + Front Squat + Split Jerk (1+1+1) x 7 Sets (10:30) Stay at light to moderate weights and work technique/speed C. 30s Shoulder to Overhead 135/95 30s Rest 30s Alternating DB Snatches 50/35 30s Rest x 5 Sets Score: B. Heaviest complex weight C. Total reps and weight used. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 6.8"] A. EMOM 9-12 Barbell Bench Press 15-20 DB Curls 10 Scap Pulls x 5 Sets (15 min) Build B. For time (20 minute cap) 5 Front Squats AHAP *pulled from rack 5 Burpees Run 100m rest/walk 2:00 between rounds x 4 Sets COMP A. EMOM 3-6 Barbell Bench Press 5 Burpee Pull Ups rest 1 minute x 5 Sets Build B. For time (20 minute cap) 5 Front Squats AHAP *pulled from floor, first rep can be squat clean 5 Burpee Box Jumps Run 100m rest/walk 2:00 between rounds x 4 Sets [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 6.9"] FIT & COMP Putting the notes at the top today, listen. we are using sandbags ,tires, and ropes today. You may get your shit dirty and your legs scratched up (that is, if you forget to wear appropriate gear for rope climbs) So, I'll do my best to clean up the tires before the workout You do your best to wear clothes you don't mind messing up and wear socks/leg protection for rope climbs. Teams of 3 *get the work done, however possible 60 Tire Flips 60 Sandbag to shoulder 600m Heavy Farmers Walk 30 Rope Climbs Score: Just get the work done before class is finished. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 6.10"] FIT & COMP A. @ the top of a 3:30 min mark 20s Bike, Hard 3:00 row, easy 20s Run, Hard 3:00 amrap, 10 Russian KBS, 5 NPBP, 30 Singles/15 Dbls, easy x 2 Sets (28 min) B. Row 3:00 for calories Notes: for A, keep everything sustainable [/elitetoggle][/eliteaccordion]

2018 06 03

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