Strength & Conditioning 8.12.18 – 8.17.18

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[eliteaccordion][elitetoggle title="Monday 8.12.18 "] Base MR. Hip 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 Russian Stim 3 Rounds Back Squat - 1x2, Use 90% Rest 3 minutes. Back Squat - 1x2, Use 90% Rest 3-5 minutes. Power Clean - 1x6, Use 82.5%. Perform on power clean every 30 seconds till you complete the 8 reps. Rest 3 minutes. Power Clean - 1x6, Use 82.5%. Perform on power clean every 30 seconds till you complete the 8 reps. Rest 3-5 minutes. Conditioning Base Only Athletic Burpees - 8. 8. 6. 6. 4. 4. Trampoline Sprints - 10 sec. 10 sec. 8 sec. 8 sec. 6 sec. 6sec Rotational Ball Slams - 8. 8. 6. 6. 4. 4. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 8.13.18"] Base Seated Box Jumps 5. 5. 5. 5. 5, focus on jumping as high as you can, and landing softly in good athletic position. not overly concerned about the height Seated Med-Ball Throws - 10 Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Pull Ups 3x Max Reps Intermediate Seated Box Jumps 5. 5. 5. 5. 5, focus on jumping as high as you can, and landing softly in good athletic position. not overly concerned about the height Seated Med-Ball Throws - 10 Single Arm Dumbbell Row 10. 10. 10, build to an all out 10 where can maintain good posture and position. Pull Ups 3x Max Reps Conditioning Complete in the given order Russian Kettlebell Swings - 50, go heavy. if you have to do a double KB swing Deficit Push Ups - 50, get a good stretch at the bottom of each rep Assault Bike - 50 calories [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 8.16.18"] Base MR. Bear Trap 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 MR. Bear Trap Russian Stim 3 Rounds Back Squat - 1x2, Use 92.5% Rest 3 minutes. Back Squat - 1x2, Use 92.% Rest 3-5 minutes. Power Clean - 1x7, Use 82.5%. Perform on power clean every 30 seconds till you complete the 8 reps. Rest 3 minutes. Power Clean - 1x7, Use 82.5%. Perform on power clean every 30 seconds till you complete the 8 reps. Rest 3-5 minutes. Conditioning Half Gasses - 8, rest 90 seconds between all out efforts [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 8.17.18"] Base 3 Rounds MR. Hammy - 4 Scoop Toss for Height - 3 Power Clean 5×3 (add 2.5 lbs to last workout) Chin Ups 3x Max Reps Intermediate 3 Rounds MR. Hammy - 4 Scoop Toss for Height - 3 Close Grip Bench Press 5x3 @ 80% of most recent 3 RM. 90 seconds rest. Conditioning 12 Minute AMRAP Single Arm Farm Carry - 25 yards each arm Tire Flips - 5 Sledge Hammer Strikes - 10 each side [/elitetoggle][/eliteaccordion]

2018 08 12

Programming 8.13 – 8.19

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[eliteaccordion][elitetoggle title="Whats going on this week!"] Buddy Week is Right around the Corner! Click here to check it out Our LimeBike Workout will be on August 25th - mark your calendars! Click here to check it out! 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 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 8.13"] FIT A. 3 Sets; 20m cap Standing DB Press; @31X1; 4-6 reps, rest 30s Ring Row Hold; 30-45s; rest 30s Deadbug;45-60s/Side, rest 90s B. 15 Minute Amrap 200m Run 16 American KB Swings 6 Single Arm KB Push Presses/arm 30s Plank Hold COMP A. 3 Sets; 20m cap Arnold Press; 6-8 @ 30X2; x6-8 reps, rest 60s Pull Up Iso Hold; 10-20s; x3-6 reps, rest 60s Banded Deadbug;30-60s, rest 60s B. 15 Minute Amrap 200m Run 16 American KB Swings 55/35 6 Single Arm KB Push Presses/arm 55/35 8 Toes to Bar Score: A. Record this for your own personal notes B. Score Rounds + Reps and weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 8.14"] FIT A. Back Squat; 20 min cap @ 20X1; 4x6-8; build rest 2-3m between sets B. 3-4 Sets; If time allows for the higher set 5 Snatch Grip Deadlifts; build rest 30s Single Arm Farmers Walk 30m/arm rest 30s Bike 60s; build each round rest 90s COMP A. Back Squat; 20 min cap @ 20X1; 4.3.2.1 ; rest 2-3 minutes between B. 3-4 Sets; If time allows for the higher set Power Snatch + Overhead Squat (2+3) rest 30s Single Arm Farmers Walk 30yd/arm *Tough rest 30s Bike 60s; build each round rest 90s Score: A. Back Squat Weight B.Record this for your own personal notes [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 8.15"] FIT A. 4 sets; 25 min cap Bench Press @20X1; 2-5 reps, rest 60s Single Arm Bent Over Row @30X1; 3-6 reps, rest 60s Side Plank; 30-45s/side; rest 60s B. 12 minute Amrap 50 Singles 10 Push Ups 10 Ring Rows COMP A. 4 sets; 25 min cap Bench Press @2121; 4-6 reps, rest 60s Dual Bent Over DB Row @31X2; 6-8 reps, rest 60s Side Star Plank; 30-45s/side; rest 60s B. 12 minute amrap 50 Double Unders 15 Hand Release Push Ups 15 Ring Rows Score: A.Record this for your own personal notes B. Rounds + Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 8.16"] FIT A. Front Squat; 18 minute cap @3231; 3x2-4 reps, rest 2-3 minutes between B. 3 Sets - NFT, Go heavy, grind 10 Heavy Walking Lunges 15yd/arm Overhead KB Walk 20yd Bear Crawl - hips up 15 Straight Legged Sit Ups COMP A. Front Squat; 18 minute cap @3231; 3.2.1 reps, rest 2-3 minutes between B. 3 Sets - NFT, Go heavy, grind 10 Heavy Walking Front Rack DB Lunges 15yd/arm Overhead KB Walk 20yd DB Bear Crawl - hips up 15 Rower Pike Ups Score: A. Front Squat Weight B.Record this for your own personal notes [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 8.17"] FIT A. 3 Sets; 20 min cap Strict Pull Ups @ 20X2; 4-6, rest 30s Half Kneeling Landmine Press @30X1; 4-6/arm, rest 30s Dumbbell Side Plank Rotations @ controlled; 4-6 reps/arm, rest 60s B. 4 Sets; For Effort and Quality 10 Russian KB Swing or 8 Hang Power Cleans; work tech rest 30s 5 Renegade Rows or 10 Incline Push Ups+10 Dual DB Bent Over Rows rest 30s Row 60s; build rest 90s COMP A. 3 Sets; 20 min cap Strict Pull Ups @ 20X2; 4-6, rest 30s *load weight if you can Half Kneeling Landmine Press @30X1; 4-6/arm, rest 30s Dumbbell Side Plank Rotations @ controlled; 5-8 reps/arm, rest 60s C. 4 Sets; For effort and quality Power Clean + Hang Power Clean + Jerk (1+1+1) rest 30s 5 Renegade Rows rest 30s Row 60s; build rest 90s Score: A. Record this for your own personal notes B. Score Weights and range of calories rowed Notes: I want renegade rows as "row, push up, row, push up - attempt to make the push up a deficit" [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 8.18 (Carl and Emily are getting married today by the way"] A. MM Pacing @ the top of a 75s mark 15 Wall Balls Max Singles/Doubles in remaining time rest 2:00 x 5 Sets *work on consistency in repetitions from round to round B. SM Pacing @ the top of a 75s Mark Run 300m (if you cannot finish this in the time scale a run that you can perform) rest 2:00 x 5 Sets *work on consistency in time from round to round, as fast as you can maintain while being consistent Score: A. Range of lowest to highest singles/doubles B. Slowest to Fastest Run range [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 8.19"] FIT & COMP 50-60 min amrap Row 60s 10m Slow Bear Crawl Singles 30s 10m SA Overhead Walk/arm Bike 60s 20-30s Plank A. Don't score it, move and get sweaty [/elitetoggle][/eliteaccordion]

2018 08 12

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Is there a healthy ketchup that tastes good?

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Is there a healthy ketchup that tastes good? I think I might have finally found one: the new ketchup from Primal Kitchen. Now, taste is subjective, but whether something has healthy ingredients or not is a matter of objective fact. In the case of Primal Kitchen here are the ingredients: Organic Tomato Concentrate, Organic Balsamic Vinegar, Less than 2% of Salt, Organic Onion Powder, Organic Garlic Powder, Organic Spices There's not a single solitary bad ingredient in the product. Pretty much all ketchups, even natural ones, have some form of added sugar but this one does not. Furthermore, compared to any other healthy ketchup I've ever tried this actually tastes pretty good. It's sweet and not too vinegar-y. Not sure how they pulled it off but this is a good tasting ketchup that is Whole30 approved, keto, Paleo, gf-free, sugar-free, and that I have no problem saying is healthy (not just less un-healthy). So, if you're looking for a good tasting healthy ketchup this could be the one for you. *** I have no financial connection with the Primal Kitchen. I just happen to like this product.

2018 08 08

Weightlifting Programming 8/6/18-8/12/18

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Monday - 8/6/18
  • Power Jerk + Jerk
    • 70% x (1+1) x 5
  • Back Squat
    • 70%x3x3
  • Bulgarian Split Squat
    • 3x8/leg
  • Back Squat Jump
    • 20%x3x3
Tuesday - 8/7/18
  • Snatch Pull + Snatch
    • 70% x (1+1) x 5
  • Snatch Pull on Riser
    • 80%x3x3
  • Muscle Snatch
    • 3x3
Wednesday - 8/8/18
  • Snatch Balance + OHS
    • 70% x (1+1) x 5
  • Pause Back Squat
    • 65%x3x3
  • Jumping Quarter Squat
    • 40%x3x3
Thursday - 8/9/18
  • Clean Pull + Hang Clean (knee)
    • 70% x (1+1) x 5
  • Clean Pull on Riser
    • 80%x3x3
  • Muscle Clean
    • 3x3
Friday - 8/10/18
  • Rest Day
Saturday - 8/11/18
  • Snatch + Snatch Balance
    • 70% x (1+1) x 5
  • Clean + Power Jerk + Jerk
    • 70% x (1+1+1) x 4
  • Front Squat
    • 70%x2
    • 75%x2
    • 80%x2x2
Sunday - 8/12/18
  • Rest Day

2018 08 06

Strength & Conditioning 8.05.18 – 8.10.18

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[eliteaccordion][elitetoggle title="Monday 8.05.18 "] Base MR. Hip 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 Russian Stim 3 Rounds Back Squat - 2, Use 87.5% Rest 3 minutes between each set. Power Clean - 8, Use 80%. Perform on power clean every 30 seconds till you complete the 8 reps. Rest 3 minutes. Power Clean - 8, Use 80%. Perform on power clean every 30 seconds till you complete the 8 reps Rest 3-5 minutes before starting the next round. Conditioning Base Only 10 Minute AMRAP Seated Med-Ball Throw - 10 Russian Twist - 10 each side Sprint - 100 yards [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 8.06.18"] Base Box Jumps 5. 5. 5. 5. 5, focus on jumping as high as you can, and landing softly in good athletic position. not overly concerned about the height Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Intermediate Box Jumps 5. 5. 5. 5. 5, focus on jumping as high as you can, and landing softly in good athletic position. not overly concerned about the height Bent Over Row 5. 5. 5, build to a heavy 5. Conditioning 13 Minute AMRAP Sandbag Walking Lunge - 20 yards Ball Slams - 10 Strict Pull Ups - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 8.09.18"] Base MR. Bear Trap 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 MR. Bear Trap Russian Stim 3 Rounds Back Squat - 2, Use 87.5% Rest 3 minutes between each set. Power Clean - 8, Use 80%. Perform on power clean every 30 seconds till you complete the 8 reps. Rest 3 minutes. Power Clean - 8, Use 80%. Perform on power clean every 30 seconds till you complete the 8 reps Rest 3-5 minutes before starting the next round. Conditioning 12 Minute AMRAP Base Only Get Up Sit Up - 5 right and left Lateral Med-Ball Throws - 5 right and left Prowler Push - 100 yards [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 8.10.18"] Base 3 Rounds MR. Hammy - 4 Scoop Toss for Height - 3 Power Clean 5×3 (add 2.5 lbs to last workout) Chin Ups 3x Max Reps Intermediate 3 Rounds MR. Hammy - 4 Scoop Toss for Height - 3 Close Grip Bench Press 3. 3. 3. 3. 3 Conditioning 15 Minute AMRAP Landmine Push Press - 5 right and left Dynamic Push Up - 5 right and left Dips - 10 [/elitetoggle][/eliteaccordion]

2018 08 05

Programming 8.6 – 8.12

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[eliteaccordion][elitetoggle title="Whats going on this week!"] We have a Reboot Challenge starting this week! https://crossfitsouthbend.com/SQ-18094/fitness-challenge/ 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 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 8.6"] FIT A. 3 Sets; 20m cap Standing DB Press; @20X1; 6-8 reps/arm, rest 60s Ring Row; @20X1; 5-8 reps, rest 60s Bent Hollow Hold;45-75s, rest 60s B. 15 Minute Amrap 10 Alternating DB/KB Snatches 30 Singles 5 DB/KB Push Press/arm 100m Run 6 No Push Up Burpees Over Bar 30s Bike @ moderate pace COMP A. 3 Sets; 20m cap Standing Filly Press; @20X1; x3-6 reps/arm, rest 60s Strict Pronated Pull Up; @21X1; x3-6 reps, rest 60s Wall Deadbug;30-60s, rest 60s *add weight to the pull up if you can keep the tempo B. 15 Minute Amrap Row 30s - tough 8 Hang Power Clean + Shoulder to Overhead *moderate 45 Doubles 8 Burpee Box Jump Overs 200m run Score: A. write this in your own journal for progression purposes B. Rounds + Reps Notes: *do your best to remember what you did last week and progress it to make it more difficult - for instance... If the ring row last week to this week was: Last week: Ring Row; @20X2; 8-10 reps, rest 60s This week: Ring Row; @20X1; 5-8 reps, rest 60s Less time under tension and less reps should allow you to move forward in difficulty. Mvmt: Bent Hollow Hold: https://www.youtube.com/watch?v=uKGd8kv7Qzo Filly Press: https://www.youtube.com/watch?v=K28luQGuY_g Wall Deadbug: https://www.youtube.com/watch?v=WDpLJFXkPz0 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 8.7"] FIT A. Back Squat; 18 min cap @ 32X1; 4x3-5, rest 2-3m between sets B. 4 Sets; 25 min capl; for quality Dumbbell Cross Body RDL; 3111; 6-8/leg Side Plank Rotations; controlled; x6/side Tall Box Jump; x5; build Bike 60s; build each round rest 90s COMP A. Back Squat; 18 min cap @ 32X1; 5.3.3.2 ; rest 2-3 minutes between B. 4 Sets; 25 min cap Power Snatch + Hang Power Snatch + Hang Snatch + Overhead Squat; 1+1+1+1; build Single Leg Cross Body RDL; @3111; 4-6/leg Star Plank;30s hold/side Bike 60s; build each round rest 90s *choose a weight you can go unbroken in the complex Score: A. Heaviest weight and F/C C. write this in your own journal for progression purposes Mvmts: DB Cross Body RDL: https://www.youtube.com/watch?v=7xiezhBwR0Q Side plank rotations: https://www.youtube.com/watch?v=eEojhtdzew0 SL Cross Body RDL: https://www.youtube.com/watch?v=yRCGDGT993w Tall Box Jump: https://www.youtube.com/watch?v=5_ABYEP7Bqw [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 8.8"] FIT A. 3 sets; 20 min cap Bench Press @20X1; 3-6 reps, rest 60s Dual Bent Over DB Row @31X2; 3-6 reps, rest 60s Forearm Plank; 30-45s; rest 60s *put a weight on your back if the planks are easy B. 12 minute Amrap 10 Hanging Knee Raises 10 Push Ups/Incline Push Ups 10 Air Squats C. Optional: To be done on your own 8 min for quality 5 Legs only inchworms 5 Hands Only Inchworms 30s Overhead Dual DB Hold - tough COMP A. 3 sets; 20 min cap Bench Press @2121; 4-6 reps, rest 60s Dual Bent Over DB Row @31X2; 6-8 reps, rest 60s Weighted Plank; 30-45s; rest 60s B. 12 minute amrap 15 Toes to Bar 15 Hand Release Push Ups 15 Air Squats C. Optional: To be done on your own 8 min for quality 5 Rower Pike Ups 2 Wall Walks 30s Handstand hold at last wall walk Score: A. write this in your own journal for progression purposes B. Rounds + Reps C. Don't score it - move through with quality [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 8.9"] FIT A. Front Squat; 18 minute cap @3231; 3x3-5 reps, rest 2-3 minutes between B. 3 Sets - NFT/Grind 30m Reverse Sled Drag *tough 6 Split Squats/leg; @2011 50 Jump Rope singles 20m Bear Crawl COMP A. Front Squat; 18 minute cap @3231;4.3.2 reps, rest 2-3 minutes between B. 3 Sets - NFT/Grind 30m Reverse Sled Drag *tough 6 Split Squats/leg; @2011 50 Double Unders 20m DB Bear Crawl Score: A. Front Squat weight B. Don't write, just dial it in and grind [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 8.10"] FIT A. 4 Sets; 20 min cap Ring Rows @ 20X2; 4-6, rest 30s Half Kneeling Landmine Press @3112; 4-6/arm, rest 30s Dumbbell Side Plank Rotations @ controlled; 5-8 reps/arm, rest 60s B. 4 Sets; 16 min cap 5 Tall Box Jumps 8 Russian KB Swings *tough 15 Straight Legged Abmat Sit Ups Bike 60s; build through the sets rest 60s COMP A. 4 Sets; 20 min cap Ring Rows @ 20X2; 4-6, rest 30s Half Kneeling Landmine Press @3112; 4-6/arm, rest 30s Dumbbell Side Plank Rotations @ controlled; 5-8 reps/arm, rest 60s C. 4 Sets; 16 min cap 3 UB Power Clean + Jerk; tough 45-60s Hollow Hold Bike 60s; build through the sets rest 60s Score: Just keep track of your numbers and progressions for your own purposes Mvmts: Half Kneeling Landmine Press: https://www.youtube.com/watch?v=R4kzyoUPvoY Straight legged sit ups: https://www.youtube.com/watch?v=8pBsG75at6Q [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 8.11"] FIT A. 8 Minutes to build to a tough Goblet Squat 5 @30X1 B. 3:00 to perform 200m Run 10 UB Goblet Squats *moderate rest 90s x 5 sets COMP A. 8 Minutes to build to a Full Snatch tough single for the day B. 3:00 to perform 300m Run 10 UB Overhead Squats *moderate rest 90s x 5 sets Notes: *Dial this in so that you can build in pacing through the sets, if you feel good halfway you may build on weight. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 8.12"] FIT & COMP Low back pain recovery workout This recovery workout is near and dear to me. As lifters we spend a lot of time training spinal extension, and we tend to get really strong and sometimes dominant there. This is a program to help reverse some of those effects and help you continue to find spinal flexion and relief from the tightness that you can get from lifting. Breathing is an important aspect here. Start to pay attention to your breaths while you're stretching. Later in the series we will get more in depth into breathing as well. 1. TRX/Rings Deep Squat Stretch x 10 reps + 5 deep breaths hold 2. Box Pigeon (figure 4) x 10 each side 3. Deep Lunge Stretch x 10 each side 4. Cat-Camel x 10 5. Quadruped Plank x 20-30 seconds 6. Modified Pigeon x 45 sec per side x 2 Hip Flexor Recovery/Prehab All the best, Teddy [/elitetoggle][/eliteaccordion]

2018 08 05

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Jesús’ Story-Saying No to a $68 shot of Bourbon

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In this video we sit down with Jesús. Jesús did an amazing job with our one-on-one healthy eating program. -He lost 26lbs in 3months -He lost 6.5 inches off his waist -He lost 2.5 inches off his hips -He dropped 9% body fat in 3 months all while maintaining muscle mass which is hard to do. He did all this while: -While traveling 60-70% of the time -While being involved in a job that involves taking people out for dinner and drinks A LOT -While not really working out much at all -Saying no to a $68 shot of Papi Bourbon while at one of his business dinners to stick with his goals In terms of non-scale victories -Just from changing his diet Jesus noticed that he was not sore at all when snowboarding whereas he used to be really sore. -His skin also improved a lot. Used to have a lot of bumps on his biceps and triceps and now those are gone. -Digestion was way better Jesús we're so proud of your and all of your progress! Keep up the great work!

2018 08 01

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