[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"]
October 8th - Reboot Challenge, Learn more by clicking here!
October 20th AM - Barbells For Boobs - more details to come soon!
October 20th PM - Halloween Party! - Details Here!
October 27th - Olympic Weightlifting Camp - Spots Limited, Register here!
November 10th - Wades Army
Childhoood cancer is the leading cause of death in children under 15. 1 in every 285 children in the US will be diagnosed with cancer before the age of 20.
Wade's Army is here to lead the charge against childhood cancer, and working hard to bring relief to families overburdened with the cost and stress of treatment.
Donate to Crossfit South Bends page or become a fundraiser' then select the initiative you want to support. A $35 donation and you can claim your 2018 Wade's Army shirt.
1. International Neuroblastoma Research Initiative ?
2. Direct financial support of family battling neuroblastoma ?
3. Green Kitchen in Children's Hospital ?
4. Wade's Army operation costs ?
DONATION LINK
https://give.classy.org/cfsb
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 10.1"]
FIT
30 Min Cap
A. Thacker Warm Up - Snatch; A's/B's/C's
B. EMOM x 5 Sets (15 Min)
1. Hang Power Snatch + Overhead Squat x (3+2); build
2. 30s Max Ring Rows
3. Rest
+
after last minute of rest of the last round, perform
+
C. EMOM x 3 Sets (6 minutes)
1. Max Unbroken Overhead Squats in the minute (use heaviest weight from hang power snatch or within 90%)
2. Rest
COMP
30 Min Cap
A. Thacker Warm Up - Snatch; A's/B's/C's
B. EMOM x 5 Sets (15 Min)
1. Hang Snatch from Below Knee + Full Snatch + Overhead Squat (1+1+1) ; build
2. 30s Max Ring Rows
3. Rest
+
after last minute of rest of the last round, perform
+
C. EMOM x 3 Sets (6 minutes)
1. Max Unbroken Overhead Squats in the minute (use heaviest complex weight)
2. Rest
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Tuesday 10.2"]
FIT
A. 15 Min cap - Not For Time
10.9.8.7.6.5.4.3.2.1
Heavy DB/KB Strict Press
Ab Mat Sit Ups
B. For time - 15 Minute Cap
10 Deadlifts
400m Run
8 Deadlifts
20 Cal Bike
6 Deadlifts
20 No Push Up Burpees Over Bar
4 Deadlifts
50 Singles/Double Unders
2 Deadlifts
COMP
A. 15 Min cap - Not For Time
10.9.8.7.6.5.4.3.2.1
Heavy DB/KB Push Press
Toes to Bar
B. For time - 15 Minute Cap
10 Heavy Power Cleans
400m Run
8 Heavy Power Cleans
20 Cal Bike
6 Heavy Power Cleans
20 Burpees Over Bar
4 Heavy Power Cleans
50 Double Unders
2 Heavy Power Cleans
Score:
A. Weight
B. Time and Weight
Notes:
A. Pick a weight and modification that allows for the 10/9 to be unbroken in both Push Press/TTB
Fit-B. I want the deadlifts to be heavy but pretty
Comp-B. pick a weight that you cannot perform unbroken for 10 in the power cleans, if you fail a power clean, move down in weight. You should be able to perform at least 1 power clean every 10s
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Wednesday 10.3"]
FIT
A. 7 Sets
1 Minute Row
1 Minute Bear Crawl *hips down
1 Minute Bike
1 Minute Jump Rope
1 Minute Run
1 Minute Rest
Score:
Noooothing, move, breathe, and sweat.
Notes:
Transition fast, take the first 3 sets to get up to speed and take the last 4 sets hard but consistent. No warm up today, the first 3 sets are the work up.
COMP
A. 7 Sets
1 Minute Row
1 Minute Bear Crawl *hips down
1 Minute Bike
1 Minute Jump Rope
1 Minute Run
1 Minute Rest
Score:
Noooothing, move, breathe, and sweat.
Notes:
Transition fast, take the first 3 sets to get up to speed and take the last 4 sets hard but consistent. No warm up today, the first 3 sets are the work up.
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Thursday 10.4"]
FIT
E3:00 x 4 Sets (12 Min)
A1. Back Squat @ 20X1; x2 (beat last week)
B. EMOM x 4 Sets (16 min)
1. 5 Front Squats *fit uses rack, comp does not
2. 20s Max Push Ups *choose difficult scaling
3. 20s Max Ring Row *choose difficult scaling
4. 10s Bike @ 100%
COMP
E3:00 x 4 Sets (12 Min)
A1. Back Squat @ 20X1; 4.3.2.1
B. EMOM x 4 Sets (16 min)
1. 5 Front Squats, HEAVY FROM FLOOR
2. 20s Max Strict HSPU *up to 3 mats
3. 20s Max Strict Chest to Bar/Pull Ups
4. 10s Bike @ 100%
Score:
A. Weight
B. Challenge yourself accordingly during the EMOM
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Friday 10.5"]
FIT
30 Min Cap
A. Thacker Warm Up - Clean; A's/B's/C's
B. EMOM x 5 Sets (15 Min)
1. Deadlift x2-3; build
2.30-45s Weighted Plank/Plank
3 Rest
+
after last minute of rest of the last round, perform
+
C. EMOM x 3 Sets (6 minutes)
1. Max Push Ups @ challenging scaling
2. Rest
COMP
30 Min Cap
A. Thacker Warm Up - Clean; A's/B's/C's
B. EMOM x 5 Sets (15 Min)
1. Clean and Jerk x (1+2); build
2.45s Weighted Plank
3 Rest
+
after last minute of rest of the last round, perform
+
C. EMOM x 3 Sets (6 minutes)
1. Max Ring Push Ups in One Minute
2. Rest
Score:
B. Heaviest Weight
C. Push ups do not have to be unbroken in the minute
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Saturday 10.6"]
FIT
A. Gymnastics - 15 minute amrap @ smooth pace
20m Dumbbell Bear Crawl
20s Tuck Sit
16 Walking Lunges
50 JR Singles
+
rest 5 minutes
+
B. Breathing - 15 Minute Amrap
20 Unbroken Barbell Thrusters
40yd Farmers Walk, Heavy
20 Cal Row or Bike
COMP
A. Gymnastics - 15 minute amrap @ smooth pace
10m Handstand Walk
6-10 Rower Pike Ups
10 Alternating Pistols
30 Double Unders
+
rest 5 minutes
+
B. Breathing - 15 Minute Amrap
20 Unbroken Barbell Thrusters
40yd Farmers Walk, Heavy
20 Cal Row or Bike
Score:
Rounds + Reps in Both
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Sunday 10.7"]
FIT
30 Min Cap
A. Thacker Warm Up - Snatch; A's/B's/C's
B. EMOM x 5 Sets (15 Min)
1. Hang Power Snatch x 4; build
2. 30s Max Ring Rows
3. Rest
+
after last minute of rest of the last round, perform
+
C. EMOM x 3 Sets (6 minutes)
1. Max Unbroken Overhead Squats in the minute (use heaviest weight from hang power snatch)
2. Rest
COMP
30 Min Cap
A. Thacker Warm Up - Snatch; A's/B's/C's
B. EMOM x 5 Sets (15 Min)
1. Full Snatch + Overhead Squat (1+1) ; build
2. 30s Max Ring Rows
3. Rest
+
after last minute of rest of the last round, perform
+
C. EMOM x 3 Sets (6 minutes)
1. Max Full Snatches in One Minute @ 90% of heaviest single
2. Rest
[/elitetoggle][/eliteaccordion]
In this video we sit down to chat with Coach Chad to discuss his food choices: what he grew up eating, how he started eating healthy, what he eats now, his favorite off-plan foods, and his food advice for anyone with a crazy schedule like his.
This video is definitely a bit bittersweet because after a couple years of coaching at the gym, Chad is leaving his coaching role at the gym to further his career as a firefighter. I think I speak for everyone when I say he'll definitely be missed. (I'm not crying, you're crying)
We also had a special guest star, Chad's dog Scout who told us about her food choices as well.
Chad has a very unique situation in that he is a firefighter and he's going back to school. So in addition to having a crazy schedule he has a lot of commitments to keep up with, and through all that he's still able to eat real whole food a lot of the time. He gave great advice in the video about how to juggle all those things.
Chad, we wish you all the best in the future!!
___________________________________________________________________________
-Hey guys! Robby here from CrossFit South Bend today. I am here with Chad and I'm here with his awesome dog Scout, who is accompanying us today. So Chad, thanks so much for being with us today.
- Sure.
- So today, we are going to talk about food. So, the first question I want to ask is, what was food like for you growing up?
- So, growing up, it was all junk food. Kind of like, we ran around, every meal was from a box. Like, including cereal with water, you know. When we'd cook on our own. But, macaroni and cheese, you know, or we'd eat out every other night of the week. So, it was pretty unhealthy.
- Yep
- Yeah.
- And, when did you start to find out about, kind of, eating more healthy, and what was that journey like up to this point?
- So, when I joined the fire department, they told me I was way to skinny so, they said I was like 110 pounds, so, I was like okay, well I'm gonna start eating. And it was like I'm eating like Burger King and stuff like that. So, I started working out. And, I was like okay, I'm working out so maybe I should eat healthy. And then I was starting to eat healthy, and then I was like maybe I should stop smoking. And, kind of snow-balled this healthy lifestyle.
- And, what's food like for you now? Tell us about like what you eat on a typical day, typical week, and then if you brought some stuff with you.
- So, I eat pretty plain. I call it bachelor chow. That's pretty much like food mixed together. So, like today I have, this is like my Chipotle bachelor chow. So, she's gonna try to go for that. So, I'll always get a carb. So, cilantro rice, I made up. Cilantro lime rice. Some chicken, and then some veggies. I always want to throw in a veggie, whether that's just having a spinach salad, before a meal or, I really don't like veggies that much. I know that's kind of taboo to say.
- That's alright.
- But, I've got to get them in. So, I always have them in. So, I'll throw like spinach in my eggs, or whatever. But, it's pretty plain. It's protein, carb, veggie.
- Yep.
- Yeah.
- So, one of the things I was thinking about, with this videos, I like to try highlight the unique aspects of each persons life. So, you are a firefighter, going to school, doing a bunch of different things. What tips and tricks have you kind of learned, you know time management, and cooking, and grab this on the go. What sort of things have you learned in the process eating healthy, while maintaining the schedule that you have?
- Definitely meal prep. For breakfast, when I'm at work I always make, like I'll bring ingredients, for my lunch, it's always prepared, already cooked, ready to go. 'Cause our time between breakfast and lunch we could have a bunch of calls, so, that meal is always pre-made. Then dinner, I'll bring ingredients and cook fresh, because I prefer not to eat reheated meals, but sometimes it's just a necessity.
- Gotcha. Scout did you want to share your meal? That looks pretty gourmet.
- Oh, I'll talk for you. So, here we have dog food, dry, I think it's Purina One, large breed, she eats it every day, so she must like it. In fact, do you want to try some now? She loves it. See?
- she loves it. And she's off camera
- Low bearer frenchy with dogs, it's like, is it edible. Even then.
- For a while she had her own Instagram, And, I wanted to make her a foody, but since she's a dog, it was the same picture every day of the same bowl, the same food. I don't think people got it.
- Ya, pretty good guess. So, tell us about off plan food. What are your top, I don't know, two-three, like holy-shit, I love this. You know, peanut butter, pizza, ice cream. Like what are your favorite off plan foods?
- Definitely, pizza, deep dish, Chicago style. Oh man, I'm in heaven. That, and then brownie ice cream, big time, for dessert. Every time.
- Any particular place you get for brownie ice cream?
- Well, what was that place we went to? Korachka's?
- Yeah, that was pretty good.
- That was pretty darn good. I mean my blood sugar was like 400, but.
-That was after the insulin shot.
- Yeah. That was after three insulin shots, actually. Yeah.
- What are some special occasions? What are some times, for some people it's like Thanksgiving, or their birthday, or what are special times you like to have special off time food.
- Usually the first day of my four day, is usually honestly like
- yeah it's like okay, time to still, I don't go hog-wild or anything like that. But, I might treat myself to dinner. I might have a burger with dinner, or a beer, or whatever.
- Gotcha. And, you know. Let's say you were talking to someone who was you know, in a similar situation, going back to school, firefighter, just, you know, crazy shift work schedule. Like, what would you say to someone who has a similar schedule, where they're trying to get healthy, but they don't quite know what to do? What advice would you give, or what thoughts do you have, now having gone through that yourself?
- So, when it comes to food and really training, I want the least stress as possible.
- Yeah, absolutely.
- So, people will get out scales and measure, and I've done it too, measure food, and make sure I've this much carbs, this much protein. For me, it's just eat real food, like try not to eat out of a box. And, if you're shopping on the exterior of your supermarket, that's where you're gonna find the real food. And, if you stick to that, I think you're gonna be doing pretty good. I mean if you are in a body building competition, then maybe dial in your macros, but for me, that's really stressful, and I'm not doing any bodybuilding.
- Yep. No, couldn't agree. clearly
- Well no, couldn't agree more like, yeah, just eat real, whole, food, don't stress out about it too much. Awesome. Well, thank you guys so much for joining us today.
- Thank you. Appreciate it.
- Alright guys, thanks so much for tuning in. See you guys next time.
[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"]
October 8th - Reboot Challenge, Learn more by clicking here!
October 20th AM - Barbells For Boobs - more details to come soon!
October 20th PM - Halloween Party! - more details to come soon!
November 10th - Wades Army
Childhoood cancer is the leading cause of death in children under 15. 1 in every 285 children in the US will be diagnosed with cancer before the age of 20.
Wade's Army is here to lead the charge against childhood cancer, and working hard to bring relief to families overburdened with the cost and stress of treatment.
Donate to Crossfit South Bends page or become a fundraiser' then select the initiative you want to support. A $35 donation and you can claim your 2018 Wade's Army shirt.
1. International Neuroblastoma Research Initiative ?
2. Direct financial support of family battling neuroblastoma ?
3. Green Kitchen in Children's Hospital ?
4. Wade's Army operation costs ?
DONATION LINK
https://give.classy.org/cfsb
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 9.24"]
FIT
A. Gymnastics - 15 minute amrap @ smooth pace
20m Dumbbell Bear Crawl
6-10 V-ups
30s-45s Plank Hold
50 Singles
+
rest 5 minutes
+
B. Breathing - 15 minute amrap
20 UB KB Swings
400m Run
20 Ab Mat Sit Ups
20 Cal Bike or Row
COMP
A. Gymnastics - 15 minute amrap @ smooth pace
10m Handstand Walk
4-6 Strict Toes to Bar
20s Ring Dip Support
30 Double Unders
+
rest 5 minutes
+
B. Breathing - 15 Minute Amrap
20 UB American KB Swings 70/55
400m Run
20 Ab Mat Sit Ups
20 Cal Bike or Row
Notes:
In B. If you break your kettlebell swings up for comp, reset to 0 kettlebell swings.
Gymnastics for comp and fit, you can select movements between the two scalings.
Score:
A. Rounds + Reps
B. Rounds + Reps
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Tuesday 9.5"]
FIT
20 Min Cap
A. Thacker Warm Up - Snatch; A's/B's/C's
B. 8 Sets @ the top of a 90s mark
Odd Rounds: Hang Power Snatch Below Knee + Overhead Squat 2+3
Even Rounds: 3 Tall Box Jumps; build
C. 3-4 Sets
8-10 Heavy Double Kettlebell Front Rack Squat
rest 45s
8-10 Single Arm Tripod Bent Over DB Row/arm
rest 45s
COMP
20 Min Cap
A. Thacker Warm Up - Snatch; A's/B's/C's
B. 8 Sets @ the top of a 90s mark (12min)
Hang Snatch from below knee x 2; build
C. 3-4 Sets
8-10 Heavy Double Kettlebell Front Rack Squat
rest 45s
8-10 Single Arm Tripod Bent Over DB Row/arm
rest 45s
Score:
B. Heaviest Weight
C. Heaviest Weights
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Wednesday 9.26"]
FIT
A.
4 Sets @ the top of a 90s mark; build
A1. 8-10 Strict DB Press
A2. 30-45s Dead Bug
A3. 30s Bike; build
B.
3 Sets
4 Minutes to Complete
8 Deadlifts, tough
6 NPBP over Bar
6 Deadlifts, tough
8 NPBP over Bar
4 Deadlifts, tough
10 NPBP over Bar
rest 2 minutes
COMP
A.
4 Sets @ the top of a 90s mark; build
A1. 8-10 DB Push Press
A2. 30-45s Hollow Rock
A3. 30s Bike; build
B.
3 Sets
4 Minutes to Complete
4 Power Cleans, tough
6 NPBP over Bar
3 Power Cleans, tough
8 NPBP over Bar
2 Power Clean, tough
10 NPBP over Bar
rest 2 minutes
Score:
A. Heaviest Press Weight
B. Three separate times + Weight used
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Thursday 9.27"]
FIT
A. 35 Minute Amrap
18 Cal Row or Bike
20yd Front Rack KB Carry, tough
12 Box Jumps with Step Down
6 Alternating Turkish Get Ups
50 Jump Rope Singles
10-20s/side Side Plank
COMP
A. 35 Minute Amrap
18 Cal Row or Bike
20yd Front Rack KB Carry, tough
12 Box Jumps with Step Down
6 Alternating Turkish Get Ups
50 Jump Rope Singles
10-20s/side Side Star Plank
Score: Rounds + Reps
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Friday 9.28"]
FIT
E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; x2
A2. Bent Over Barbell Row @31X1; x3
B. Amrap in 12 minutes
8 Front Squats; tough, pulled from floor
12 Ring Row Face Pulls
Run 200m
COMP
E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 5.3.2.2
A2. Bent Over Barbell Row @31X1; x3
B. Amrap in 12 minutes
4 Front Squats; tough, pulled from floor
2 Rope Climbs
Run 200m
Score:
A. Heaviest Weights
B. Rounds + Reps / Weight
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Saturday 9.29"]
FIT
20 Min Cap
A. Clean Thacker Warm Up A's/B's/C's
B. 4 Sets; E4MIN (16 Min)
Hang Power Clean/RDL x 2;build
Dumbbell Bench (Neutral Grip) @20X1; x6
E3:30 x 4 Sets (14 min)
C1. Deadlift @ 31X1; x3-6
COMP
20 Min Cap
A. Clean Thacker Warm Up A's/B's/C's
B. 4 Sets; E4MIN (16 Min)
Full Clean + Front Squat+Jerk (1+1+1);build
Dumbbell Bench (Neutral Grip) @20X1; x6
E3:30 x 4 Sets (14 min)
C1. Deadlift @ 31X1; 6.4.4.3
Optional Piece: to be done after class - on your own.
3 Minute Bike For Calories
Score:
B. Heaviest Weights
C. Total Calories
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Sunday 9.30"]
FIT
A. Gymnastics - 15 minute amrap @ smooth pace
20m Dumbbell Bear Crawl
45-60s Dead Bug
20 Air Squats
45 Jump Rope Singles
+
rest 5 minutes
+
B. Breathing - 15 Minute Amrap
20m Farmers Walk
20 Cal Row or Bike
400m Run
20 Bodyweight Walking Lunges
COMP
A. Gymnastics - 15 minute amrap @ smooth pace
10m Handstand Walk
30s Hollow Rocks
10 Alternating Pistols
45 Double Unders
+
rest 5 minutes
+
B. Breathing - 15 Minute Amrap
20m Farmers Walk
20 Cal Row or Bike
400m Run
20 Bodyweight Walking Lunges
Score:
A. Rounds + Reps
B. Rounds + Reps
[/elitetoggle][/eliteaccordion]
In this video we talk about the top 5 ways to save money on produce at the grocery store.
1. Use the Environmental Working Group's Dirty Dozen and Clean Fifteen list to save money. Use this list to buy organic off the dirty dozen list and save money by not buying organic on the clean fifteen list.
https://www.ewg.org/foodnews/dirty-dozen.php
2. Buy local and seasonal fruits and veggies. A strawberry is a lot cheaper in July than December. Not only is this cheaper, but local and seasonal produce actually tastes better.
3. Use a CSA-a community supported agriculture group. You get a box of surplus veggies and fruits each week, and you get exposure to new ones that you might not have used before.
4. Go for vegetables over fruits. This not only saves you money but it's way better for your health. Fruits are way more expensive than vegetables and are not nearly as good for your health as vegetables.
5. Buy the whole vegetable or the whole fruit. Any time someone is cutting something up for you at the store it will cost you a lot more than cutting it up yourself.
[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"]
October 8th - Reboot Challenge, Learn more by clicking here!
October 20th AM - Barbells For Boobs - more details to come soon!
October 20th PM - Halloween Party! - more details to come soon!
November 10th - Wades Army
Childhoood cancer is the leading cause of death in children under 15. 1 in every 285 children in the US will be diagnosed with cancer before the age of 20.
Wade's Army is here to lead the charge against childhood cancer, and working hard to bring relief to families overburdened with the cost and stress of treatment.
Donate to Crossfit South Bends page or become a fundraiser' then select the initiative you want to support. A $35 donation and you can claim your 2018 Wade's Army shirt.
1. International Neuroblastoma Research Initiative ?
2. Direct financial support of family battling neuroblastoma ?
3. Green Kitchen in Children's Hospital ?
4. Wade's Army operation costs ?
DONATION LINK
https://give.classy.org/cfsb
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 9.17"]
FIT
20 Min Cap
A. Clean Thacker Warm Up A's/B's/C's
B. 4 Sets; E4MIN (16 Min)
Hang Power Clean/RDL x 4-6;build
Dumbbell Bench (Neutral Grip) @31X1; x4-6;build
E3:30 x 4 Sets (14 min)
C1. Deadlift @ 52X1; x4-6; build
COMP
20 Min Cap
A. Clean Thacker Warm Up A's/B's/C's
B. 4 Sets; E4MIN (16 Min)
Full Clean and Jerk (2+2);build
Dumbbell Bench (Neutral Grip) @31X1; x4-6; build
E3:30 x 4 Sets (14 min)
C1. Deadlift @ 52X1; 4.3.3.2; build
Optional Piece: to be done after class - on your own.
500m Row for time @ 100% effort
Score:
B/C. Heaviest Weights
Optional: 500m Time
Notes:
https://www.torquebarbellclub.com/articles/2017/9/5/clean-abcs-thacker-method
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Tuesday 9.18"]
FIT
15 Min Cap
A. Introduction to:
Shoulder Taps + Warm Up
EMOM x 7 Sets (28 Min)
B1. 12-20 Box/Wall Facing Shoulder Taps or HS Hold/30s
B2. Bike 30s; build in speed
B2. 30-45s Forearm Plank
B4. 8 Tough Dumbbell Hang Power/Muscle Cleans
COMP
15 Min Cap
A. Introduction to:
Shoulder Taps + Warm Up
EMOM x 7 Sets (28 Min)
B1. 12-20 Wall Facing Shoulder Taps
B2. Bike 30s; build in speed
B2. 6-10 Rower Pike Ups
B4. 8 Tough Dumbbell Hang Power/Muscle Cleans
Score:
Nothing..move with intent
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Wednesday 9.19"]
FIT
20 Min Cap
A. Thacker Warm Up - Snatch; A's/B's/C's
B. 4 Sets; E2:30min
Hang Power Snatch + Overhead Squat (2+3) *stay light and work position
3-4 Tall Box Jumps; build
E2:00 x 3 Sets (12 min)
C1. Front Squat @ 32X1; x2-3; build
C2. Ring Row @ 31X1; x4-6 *make these hard
COMP
20 Min Cap
A. Thacker Warm Up - Snatch; A's/B's/C's
B. EMOM x 10 Min
Hang Full Snatch x 1; build
E2:00 x 3 Sets (12 min)
C1. Front Squat @ 32X1; 4.3.2
C2. Strict Pull Ups @ 31X1; x4-6 *Bands allowed - Weight added is also allowed
Score:
B/C. Weight
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Thursday 9.20"]
FIT
A. 8 Minute Amrap
3 Deadlifts *moderate weight
5 No Push Up burpees Over Bar
35 Singles
+
rest 6 minutes, then perform
+
B. 4 Sets for time
200m Run
10 Deficit Push Ups/Hand Release Push Ups/Incline
6 Turkish Get Ups
COMP
A. 8 Minute Amrap
3 Power Cleans *moderate (think 65%)
5 burpees Over Bar
35 Double Unders
+
rest 6 minutes, then perform
+
B. 4 Sets for time
200m Run
10 Handstand Push Ups *up to 3 mats allowed
6 Turkish Get Ups
Score:
A. Rounds + Reps + Weight used
B. Time
Notes:
For the warm up A. Dial in the PC Weight to around 55-75%, DL Weight around 45-65% or moderate to tough
For B. The HSPU/PU scaling so that it is tough, you may break these up as well - TGU Weight is a smooth weight.
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[eliteaccordion][elitetoggle title="Friday 9.21"]
FIT
A. 15 minute amrap
10 No Push Up Burpees
15yd/arm Single Arm Overhead Carry
60yd Unloaded Prowler Push (30yd out and back)
18 Alternating DB/KB Snatches
+
rest/walk 10 minutes
+
B. 15 Minute Amrap
15 American KB Swings
10 Cal Bike
20-30s Side Plank/Side
30s Wall Sit
COMP
A. 15 minute amrap
10 Perfect Burpees
15yd/arm Single Arm Overhead Carry
60yd Unloaded Prowler Push (30yd out and back)
18 Alternating DB/KB Snatches
+
rest/walk 10 minutes
+
B. 15 Minute Amrap
15 American KB Swings
10 Cal Bike
20-30s Side Star Plank/Side
30s Goblet Wall Sit (with same KB)
Score:
A. Rounds + Reps + Weight used
B. Rounds + Reps + Weight used
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[eliteaccordion][elitetoggle title="Saturday 9.22"]
FIT
E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 2-4
A2. Bent Over Barbell Row @31X1; x4-6
B. For time
10 Barbell Front Squats, heavy
15 Ring Rows
20 Cal Row
8 Barbell Front Squats, heavy
15 Ring Rows
20 Cal Bike
6 Barbell Front Squats, heavy
15 Ring Rows
400m Run
*weight can be pulled from a rack
COMP
E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 6.4.4.2
A2. Bent Over Barbell Row @31X1; x4-6
B. For time
10 DB Thrusters, heavy
15 Ring Rows
20 Cal Row
10 DB Squat Cleans, heavy
15 Ring Rows
20 Cal Bike
10 DB Front Squats, heavy
15 Ring Rows
400m Run
Score:
A. Heaviest Weights
B. Time + Weight
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Sunday 9.23"]
FIT
20 Min Cap
A. Clean Thacker Warm Up A's/B's/C's
B. 4 Sets; E4MIN (16 Min)
Hang Power Clean/RDL x 2-4;build
Dumbbell Bench (Neutral Grip) @31X1; x2-4
E3:30 x 4 Sets (14 min)
C1. Deadlift @ 52X1; x2-4
COMP
20 Min Cap
A. Clean Thacker Warm Up A's/B's/C's
B. 4 Sets; E4MIN (16 Min)
Full Clean + Front Squat+Jerk (1+3+1);build
Dumbbell Bench (Neutral Grip) @31X1; x4-6
E3:30 x 4 Sets (14 min)
C1. Deadlift @ 52X1; 3.3.2.1
Optional Piece: to be done after class - on your own.
3 Minute Bike For Calories
Score:
B/C Heaviest weights
Optional - total cals
[/elitetoggle][/eliteaccordion]
In this video, we talk about the three main body types, namely the ectomorph, the mesomorph, and the endomorph. You may not be familiar with these terms but I'll bet when I describe them you'll recognize them.
Ectomorph-Typically tall and skinny. Can eat anything they want without gaining a pound. But on the flip side it's hard to gain muscle.
Mesomorph-Naturally athletic. Rarely has to lose weight, but unlike the ectomorph can build muscle fairly easily.
Endomorph-Short, stocky, big-boned. Easily gains size, which is good for muscle gain, but bad for fat loss. Looks at a cake the wrong way and gains a pound.
The reason that the three of us did this video together is that each of us corresponds to the three main body types.
Brandon (green shirt)-Ectomorph
Carl (gray shirt)-Mesomorph
Robby (red shirt)-Endomorph
These categories of body types can give you some initial insight into which macros are better for you. For example, ectos tend to do better with carbs, whereas endos do not.
It can give you a sense of your natural strengths and weaknesses and which sports might be best suited to you. You're not going to see many (any?) endomorphs in the NBA or as long-distance runners, but on the flip side it will be a cold day in hell before you see any ectos as football lineman or heavyweight powerlifters (for the most part).
These types aren't set in stone, but they can give you extra insight into whether you're going to have to expend way more energy to gain muscle (ecto) or lose fat (endo).
Here's a great article on the subject:
https://www.precisionnutrition.com/all-about-body-type-eating
Sorry that I'm kind of cut off visually in the video. But you guys probably see enough of me in these videos anyway :)
[eliteaccordion][elitetoggle title="Whats going on this week!"]
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[eliteaccordion][elitetoggle title="Monday 9.10"]
FIT
E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 5-7
A2. Bent Over Barbell Row @31X3; x4-6
B. 5 Sets for time (20 Min Cap)
5 No Push Up Burpees
100m Run
5 Front Squats; heavy
60-90s Rest
COMP
E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 8.6.6.4
A2. Bent Over Barbell Row @31X1; x8-10
B. 5 Sets for time (20 Min Cap)
5 Burpee Box Jumps
100m Run
5 Front Squats; heavy
60-90s Rest
Score:
A. Back squat and Row weight
B. Front Squat weight and time
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[eliteaccordion][elitetoggle title="Tuesday 9.11"]
FIT
15 Min Cap
A. Thacker Warm Up - Clean; A's/B's
B.5 Sets (18 Min Cap) Build
Hang Power Clean/RDL x 3 *skill, work bar path
Dumbbell Bench (Neutral Grip) @31X1; x4-6
Rest 90s
C. 3 Sets
Deadlift @ 52X1; x3-6
COMP
15 Min Cap
A. Thacker Warm Up - Clean; A's/B's
B. 5 Sets (18 min cap) Build
Clean + Jerk (1+2)
Dumbbell Bench (Neutral Grip) @31X1; x4-6
Rest 90s
C. 3 Sets
Deadlift @ 52X1; 4.3.3
Score:
B. Heaviest Weights
C. Heaviest Weight
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[eliteaccordion][elitetoggle title="Wednesday 9.12"]
FIT
15 Min Cap
A. Introduction to:
Kicking into handstand or Wall Walk + Hold / Box Hold / Floor Arms only inchworm
EMOM x 6 Sets (24 Min)
B1. See Below Scaling
B2. Bike 30s; Build in speed to a tough last round
B3. 30-45s Dead Bug
B4. 40s Double Unders/Singles
Scaling for B1.
- 1 Wall Walk + 20-30s Hold
- 20-30s Box Handstand Hold
- 4-6 Floor Arms Only Inchworms
COMP
15 Min Cap
A. Introduction to:
Kicking into handstand or Wall Walk + Hold / Box Hold
EMOM x 6 Sets (24 Min)
B1. Kick up x 2-4 attempts working soft wall touch
B2. Bike 30s; build in speed
B3. 30-45s Hollow Rock
B4. 40s Double Unders
Score:
Not a damn thing today - move with purpose on everything.
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[eliteaccordion][elitetoggle title="Thursday 9.13"]
FIT
15 Min Cap
A. Thacker Warm Up - Snatch; A's B's
EMOM x 8 Min
B1. Hang Power Snatch + Overhead Squat (1+5) *stay light and work position
B2. 10-15 Russian KBS *challenging weight
E2:00 x 4 Sets (16 min)
C1. Front Squat @ 32X1; x5
C2. Ring Row @ 31X1; x6-9
COMP
15 Min Cap
A. Thacker Warm Up - Snatch; A's B's
B. EMOM x 8 Min
Hang Snatch x 2; build
E2:00 x 4 Sets (16 min)
C1. Front Squat @ 32X1; 4.4.4.4
C2. Strict Pull Ups @ 31X1; x6-9 *Bands allowed
Score:
B. Heaviest weight for the weightlifting portion
C. Front Squat weight
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[eliteaccordion][elitetoggle title="Friday 9.14"]
FIT
A. 2 Minute Amrap
10 Deadlifts *Heavy
Max Burpees in the time remaining
rest 2 Minutes
x 3 Sets
B. 2 minute amrap
7/7 DB/KB Snatches
Max Plank Walk Outs in remaining time
rest 2 minutes
x 3 Sets
COMP
A. 2 Minute Amrap
10 Deadlifts *Heavy
Max Burpee Box Jumps in the time remaining
rest 2 Minutes
x 3 Sets
B. 2 minute amrap
7/7 DB/KB Snatches
Max Handstand Push Ups in time remaining
rest 2 minutes
x 3 Sets
Score:
A. Weight and reps
B. Weight and reps
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[eliteaccordion][elitetoggle title="Saturday 9.15"]
FIT
A. 10 Min Amrap
15yd/arm Overhead KB Walk
15yd Slow Bear Crawl/hips down
20-30s Wall Sit
B. 7 Sets (28 min)
30s Double Unders/Singles
30s Rest
30s Scaled Toes to Bar/Ab Mat Sit Ups
30s Rest
30s Bike for Cals
30s Rest
30s Wall Balls/Goblet Squats
30s Rest
COMP
A. 10 Min Amrap
15yd/arm Overhead KB Walk
15yd Slow Bear Crawl/hips down
20-30s Wall Sit
B. 7 Sets (28 min)
30s Double Unders
30s Rest
30s Toes to Bar
30s Rest
30s Bike for Cals
30s Rest
30s Wall Balls
30s Rest
Score:
B. Your range of repetitions from lowest to highest - the goal for this is to be consistent
DBLs 40-47
TTB 15-18
etc...
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[eliteaccordion][elitetoggle title="Sunday 9.16"]
FIT
E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 4-6
A2. Bent Over Barbell Row @31X1; x6-8
B. For time
10 Goblet Squats *heavy
30 cal row
30 KB swings (55/35)
10 Strict Pull Ups *bands allowed
30 box jumps, step down (24/20)
30 airdyne calories
10 wall climbs/arms only inchworms
COMP
E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 7.5.5.3
A2. Bent Over Barbell Row @31X1; x6-8
B. For time
10 Full Cleans *tough
30 cal row
30 KB swings (55/35)
10 muscle-ups / Strict Pull Ups/C2B
30 box jumps, step down (24/20)
30 airdyne calories
10 wall climbs
Score:
A. Weights
B. Time
[/elitetoggle][/eliteaccordion]