2018 12 30
Best of 2018-Carolyn’s Story-Down 40lbs in 4 Months
The official January 2019 Whole30 starts in less than 6 days! Over the past few weeks we've been highlighting some of our best stories from 2018 of people who've had success with the Whole30 doing our one-on-one nutrition coaching program.
Interested in doing a Whole30 in January? Want to work with a certified Whole30 Coach? Our one-on-one coaching programs can help you make the most of your Whole30 in 2019. Click the link below to schedule a free 30min consult to get your program started.
https://crossfitsouthbend.as.me/initialnutritionconsultation
In this video we sit down with Carolyn and discuss her journey back to optimal health and weight. Carolyn is one the most committed people I've ever worked with. I can't say enough good things about how well she did. She was nice enough to type up her reflections on her time doing one-on-one coaching, and we've shared them below.
In terms of Carolyn's weight and inches lost she accomplished the following:
-She lost 40lbs in 4 months
-She lost 9 inches off her waist
-She lost 6 inches off her hips
-Now her hip measurement is the same as her original waist measurement.
In addition to these amazing scale-based victories he also had a bunch of non-scale victories, which I'll let her tell you in her own words.
-Biggest Revelations:
1.) Winter / Spring don’t always have to mean illness. For the past decade or so, I have accepted that in the winter and spring months, I will battle sinus infections, pneumonia, the flu, etc. I simply expected it, blaming the circumstance on the time of year rather than the dozens of decisions I was making. I started working with Robby in February and have yet (hope I’m not jinxing it here) to be sick with anything. This is unbelievable to me. Robby gave me permission to prioritize my health, which sounds silly, but I needed that. It was the combination of getting my sleep up from 5 hours a night to 7 1⁄2 or 8, eating clean, consistently working out and meditation which helped my immune system. I had to work a bit to find a schedule and structure that would support my health goals -- for example, I couldn’t do the CrossFit workout at 7:15pm because I needed to be in bed at 8:30pm if I wanted to get up at 4am. This meant I had to leave work at a certain time to make the 5:15pm class. It was a hard boundary that I set with co-workers and the demands of my job in order to make it work. -- I have been walking around with this untrue story that I have a bad immune system -- and in a sense feeling defective and weak -- believing that during certain times of the year I will struggle for weeks on end; yet, how freeing to rewrite the ending to that story.
2.)Food is not a punishment or reward or stress management tool. My relationship with food has shifted entirely. After a hard day at work, I would reward myself with a diet dr. pepper and a bag of chips from the gas station or a McDonald’s vanilla cone. At work, I would break into the birthday candy stash I had for my students and treat myself to a box. This would all happen without too much thought; it felt natural. I can remember going out to eat with a colleague and I ordered a diet coke and she said, “What a treat!” and I thought she was nuts. What do you mean pop is a treat? If I attended an early meeting, which happened a couple times a month, and there were donuts, of course I would get one. If I had a long day ahead of me, then I’d get that frappacino and pair with a slice of warm banana bread. I told myself I deserved and needed it. I interpreted the sugar rushes as signals of happiness. In actuality though, the sugar never helped me feel more full or satisfied and usually set me up for increased sugar cravings throughout the day. These patterns of thought and actions were very difficult for me to reverse, especially since the impulses are still there. The whole 30 rules set strong parameters however, and I told myself, “I can’t do that anymore...it’s not an option.” I quit those addictive habits cold turkey. Because I also had a set schedule, I had to leave work and head straight to the CrossFit gym; this didn’t leave time for stopping off and “treating myself.” I started packing my car with almonds or an epic bar instead. Changing these habits forced me to get more intune with the feeling of hunger versus cravings. Eating better helped me feel like I had more energy throughout the day too, mostly because I avoided those crashes that come along with the sugar.
3.) Workouts, while still very difficult, ultimately feel better. For the past few years, my mile time has been around 11:30/12:00 mark - especially for 8K or Half Marathons. My recovery time after these runs would be significant too and the runs themselves never felt good. This past May I ran a 5K in just under 30 minutes and felt strong throughout the race. It’s exciting to hit new PRs and watch my goals shift a bit. I have come to realize that I cannot workout in order to eat whatever I want...that in fact it will feel better if I eat certain foods in order to workout more effectively.
Carolyn, we're so proud of you and we wish you all the best in the future!
---------------------------------------------------
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2018 12 26
[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"]
A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page - about 5:00pm the night before we post if we will have them, and when they will be!
So let's continue with the Holiday Closings!
Closed
Christmas Eve and Christmas Day
New Years Eve and New Years Day
ALSO!
We can use Creative Colors across the road for overflow parking after hours - it's very nice of them to allow us to do that, so...don't be a dick about it.
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="Christmas Eve Monday 12.24"]
Closed! If we have any open gym hours for members they will be posted to our Members Page here the night before!
https://www.facebook.com/groups/cfsbmembers/
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Christmas Day Tuesday 12.25"]
Merry Christmas!
Closed! If we have any open gym hours for members they will be posted to our Members Page here the night before!
https://www.facebook.com/groups/cfsbmembers/
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Wednesday 12.26"]
FIT
A. 4 Sets
Bent Over Row x3-6 @3111, rest 90s
Close Grip Bench Press x 3-6 @3111, rest 2 minutes
B. 3 Sets For Time (12 Min Cap)
12-18 Ring Rows
30-60s Elbow Plank *Weighted if possible
20m Reverse Bear Crawl
COMP
A.
Weighted Pull Up x 4.3.2.1, rest 90s
Close Grip Bench Press x 4.3.2.1, rest 2 minutes
B. For Time (12 Min Cap)
9 Kipping Pull Ups
5 Wall Walks
5 Renegade Rows
12 Kipping Pull Ups
4 Wall Walks
4 Renegade Rows
15 Kipping Pull Ups
3 Wall Walks
3 Renegade Rows
Score:
A. Weights
B. Time
Notes:
-no bands for the pull ups on comp, if you cannot perform them, stick to fit for the day
-make your first round of Ring Rows unbroken in the range, but tough
-1 REP OF RENEGADE ROW IS
Left Row
Push Up
Right Row
Push Up
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Thursday 12.27"]
FIT
A. E90s x 8 (12min) Start moderate and build so that the the last 4 sets are tough
Overhead Squats x 3-6 @3111
*You may pull from a rack
B. 2 Sets for time (10 Min Cap)
30 Alternating KB/DB Snatches
20 No Push Up Burpees onto a Plate #45
10/arm Single Arm Alternating Front Rack Reverse Lunges
COMP
A. E90s x 8 (12min) Start moderate and build that the the last 4 sets are tough
Full Snatch x 1.1
B. 2 Sets for time (10 Min Cap)
30 Alternating KB Snatches 55/35
20 No Push Up Burpees onto a Plate #45
10/arm Single Arm Alternating Front Rack Reverse Lunges 55/35
Score:
A. Weight
B. Time or reps in cap
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Friday 12.28"]
FIT
A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough
Hang Muscle Clean + Push Press (5+5)
B. 3 Sets, NFT - Tough, Heavy
Push Press x 9
Dual DB Deadlift x 9
12-15 Sit Ups
Bike 60s; increase pace each round
rest 2 Minutes between sets
COMP
A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough
Power Clean and Jerk (2+2)
B. 3 Sets, NFT - Tough, Heavy
Push Press x 3.3.3 (clusters, rest 15s b/w)
Dual DB Deadlift x 9
9-12 Kipping Toes Through Rings
Bike 60s; increase pace each round
rest 2 Minutes between sets
Score:
A. Weight
B. Don't score it, just go heavy and hard where it is dictated
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Saturday 12.29"]
FIT
A. E90s x 8 (12min) start light and build so that the last 4 sets are tough
Front Squat x 2
*pull from a rack
B. 20 Min Amrap
12 Hanging Knee Raises/Sit Ups
6 SA KB/DB Thrusters/arm
12/9 Cal Bike
COMP
A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough
Full Clean x 1.1
B. 20 Min Amrap
8 Toes To Bar
5 SA KB Thrusters/arm 45-55/25-35
Bike/Row/Doubles
Round 1: 14 Cal Bike
Round 2: 14 Cal Row
Round 3: 75 Doubles
Score:
A. Heaviest weight
B. Rounds + Reps
Notes:
I put a range on the weights for Comp, if you cannot fall within that, stick to fit for the day
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Sunday 12.30"]
FIT
A. E90s x 8 Sets, build to a heavy set
Thruster x 3
B. For Time (12 Min Cap)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Barbell Front Squats
No Push Up Burpees
COMP
A. E90s x 8 Sets, build to a heavy set - pulled from the floor
Thruster x 1
B. For Time (12 Min Cap)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dual Dumbbell squats 50/35
Bar-facing burpees
Score:
A. weight
B. Time or reps in cap
Notes:
Fit, use a barbell weight that you feel as though you can hit 10 with some room in the tank.
[/elitetoggle][/eliteaccordion] 2018 12 23
Weightlifting Programming 12/17/18-12/23/18
Monday - 12/17/18
- Snatch
- HS
- 90%x1x2
- Clean & Jerk
- HS
- 90%x1x2
- Front Squat
- HS
- 90%x1x2
- Clean Pull
- 105%x2x3
- Dip Snatch
- HS
- 90%x1x2
- Power Clean + Power Jerk
- (1+1)RM
- 90% x (1+1) x 2
- Snatch Pull
- 100%x2x3
- Muscle Snatch + Tall Snatch
- 5 x (3+3)
- Tall Jerk (from shoulders)
- 5x3
- Muscle Clean + Tall Clean
- 5 x (3+3)
- Snatch
- HS
- 90%x1
- Clean & Jerk
- HS
- 90%x1
- Back Squat
- HS
- 90%x2
- Clean Pull
- 100%x2x3
- Rest Day
- Snatch
- 80%x2
- 85%x2
- 90%x2
- 95%x2
- Clean & Jerk
- 80% x (2+1)
- 85% x (2+1)
- 90% x (2+1)
- 95% x (2+1)
- Front Squat
- 70%x2
- 80%x2
- 85%x2
- 90%x2
- 92%x2
- Snatch Pull
- 110%x2
- 115%x2
- 120%x2x2
- Rest Day
2018 12 20
Best of 2018: Margaret’s Story
The official January 2019 Whole30 starts in less than 13 days! Over the next few weeks we'll be highlighting some of our best stories from 2018 of people who've had success with the Whole30 doing our one-on-one nutrition coaching program.
Interested in doing a Whole30 in January? Want to work with a certified Whole30 Coach? Our one-on-one coaching programs can help you make the most of your Whole30 in 2019. Click the link below to schedule a free 30min consult to get your program started.
https://crossfitsouthbend.as.me/initialnutritionconsultation
In this video we sit down with Margaret, who signed up for our Functional Diagnostic Nutrition® program.
We talk about her journey in the FDN program, and the tremendous progress she's made in her health and athleticism as a result.
Congrats on all your progress Margaret! We're all so proud of you and all that you've accomplished!
2018 12 19
[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"]
A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page - about 5:00pm the night before we post if we will have them, and when they will be!
So let's continue with the Holiday Closings!
Closed
Christmas Eve and Christmas Day
New Years Eve and New Years Day
ALSO!
We can use Creative Colors across the road for overflow parking after hours - it's very nice of them to allow us to do that, so...don't be a dick about it.
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 12.17"]
A. E90s x 8 (12min) Build slightly across sets; start moderate
Sets 1-4
3 Snatch RDL
*Focus on the positions
Sets 5-8
3 Overhead Squats @3211
B. 3 Sets @ 80% effort
Bike 18/15 Calories
18 Alternating DB/KB Snatches
18 Sit ups
rest 60-90s between sets
A. E90s x 8 (12min) Build slightly across sets; start moderate
Rounds 1-4
2 Snatch Lift Off w/ pause above knee
Rounds 5-8
1 Full Snatch *take 3 seconds to get to the knee
1 Hang Snatch
B. 3 Sets @ 80% effort
18/15 Cal Row
12 Alternating Single Arm DB/KB Snatch *Heavy
12 Toes to Bar
rest 60-90s between sets
Score:
A. Don't score, just pay attention to your own numbers and how they relate to prior numbers
B. All three round times
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Tuesday 12.18"]
FIT
A. E90s x 12 Rounds (18 Min)
Odd Rounds
20-30s Pull Up Iso Hold
+
*try to increase the difficulty by adding weight or removing bands
Even Rounds
8-10 Dual Arm KB/DB Push Press
B. 3 Sets for consistency
20 Push Up Variation
50 Single Unders
20 Ring Rows
15/12 Cal Row
rest 2 minutes between sets
COMP
A. E90s x 12 Rounds (18 Min)
Weighted Pull Up x 2-3
Even Rounds
4 Heavy Push Press; build slightly across sets
*pulled from floor, beat last weeks #
B. 3 Sets for consistency
15 Deficit Push Ups
50 Double Unders
15 Kipping Pull Ups
15/12 Cal Bike
rest 2 minutes between sets
Score/Notes
A. weight for pull up, weight for PP
B. Nothing, get through it and work on consistency, choose a modification that will allow for you to perform these sets UB in the first round with a little room in the tank
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Wednesday 12.19"]
FIT
A. E90s x 8 (12min) Build slightly across sets; start moderate
Rounds 1-4
3 Barbell RDL
*focus on positions, try to beat last week
Rounds 5-8
3 Front Squats @3111
*choose a weight you can pull from the floor, try to beat last week
B. AMRAP IN 15 MIN *Grind, Heavy
5 Single Arm KB/DB RDL/side
5 KB/DB Goblet Squats
10 Russian KB Swings
20m Plate Push
30-60s Plank / Weighted Plank
COMP
A. E90s x 8 (12min) Build slightly across sets; start moderate
Rounds 1-4
2 Clean Lift Off w/ pause above knee
Rounds 5-8
1 Full Clean *take 3 seconds to get to the knee
1 Hang Clean
B. AMRAP IN 15 MIN *Grind, Heavy
5 Single Arm KB/DB Deadlifts/side
5 KB/DB Goblet Squats
10 Russian KB Swings
20m Plate Push
60s Weighted Plank
Score:
A. Don't score, just pay attention to your own numbers and how they relate to prior numbers
B. Weight Used for KB work
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Thursday 12.20"]
FIT
A. 3 Sets *all tough
8 Single Arm Bent Over DB Row/arm, rest 0 seconds then perform
Max Ring Rows in 30s
rest 90-120s
+
3 Close Grip Bench Press, rest 0 seconds
20m Reverse Bear Crawl or 9 Scaled Box Wall Walks
rest 90-120s
B. 3 Sets for QUALITY
30m Forward Bear Crawl
12-15 Bicep Curl and Press DB/KB
60s Dead Bug Hold
COMP
A1. 3 Sets *all tough
4 Heavy Barbell Bent Over Row, rest 0 seconds then perform
Max Rep Drop Set (-20%) in 30s
rest 90-120s
+
3 Close Grip Bench Press, rest 0 seconds then perform
2-3 Wall Walks
rest 90-120s
B. 3 Sets for QUALITY
30m Reverse Bear Crawl
8 Bicep Curls
4 Push Presses
4 Push Jerks
60s Hollow Rock Hold
Score:
A. Row weight / Bench Weight
B. No Score, for quality
Notes: For the drop sets, do your entire set before your spot your partner on the bench or pair up in 3's so you always have a spotter.
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Friday 12.21"]
FIT
A.
3 Minutes to finish
50 Singles
14 Russian Kettlebell Swings
14 Goblet Loaded Reverses Lunges
10 No Push Up Burpees
3 Minute Rest
x 5 Sets
COMP
A.
3 Minutes to finish
50 Double Unders
12 Hang Power Cleans 95/65
12 Barbell Front Rack Reverse Lunges 95/65
8 Lateral Burpees over the bar
3 Minute Rest
x 5 Sets
Score:
A. Score each rounds time or reps performed on the board
B. Rounds + Reps
Notes:
I want you to modify so that you can finish your first round with a little time to spare!
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Saturday 12.22"]
12 Days of Christmas...
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Sunday 12.23"]
FIT
45s Goblet Squats
45s Rest
45s Russian KBS
45s Rest
45s Step Ups
45s Rest
45s Push Press
45s Rest
45s Calorie Row
45s Rest
x 4 Sets
COMP
45s Wall Balls
45s Rest
45s SDHP
45s Rest
45s Box Jump w/SD
45s Rest
45s Push Press
45s Rest
45s Calorie Row
45s Rest
x 4 Sets
[/elitetoggle][/eliteaccordion] 2018 12 16
Best of 2018-Jesús’ Story-Saying No to a $68 shot of Bourbon
The official January 2019 Whole30 starts in less than 19 days! Throughout the month of December we'll be highlighting some of our best stories from 2018 of people who've had success with the Whole30 doing our one-on-one nutrition coaching program.
Interested in doing a Whole30 in January? Want to work with a certified Whole30 Coach? Our one-on-one coaching programs can help you make the most of your Whole30 in 2019. Click the link below to schedule a free 30min consult to get your program started.
https://crossfitsouthbend.as.me/initialnutritionconsultation
In this video we sit down with Jesús.
Jesús did an amazing job with our one-on-one nutrition coaching 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 -He said 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 12 12
Weightlifting Programming 12/10/18-12/16/18
Monday - 12/10/18
- Snatch - HS
- 90%x1
- 95%x1
- 90%x1
- Clean & Jerk
- HS
- 90%x1
- 95%x1
- 90%x1
- Front Squat
- HS
- 90%x1
- 95%x1
- 90%x1
- Snatch Pull
- 120%x2x4
- Dip Snatch
- HS
- 90%x1
- 95%x1
- 90%x1
- Power Clean + Power Jerk
- (1+1)RM
- 90% x (1+1)
- 95% x (1+1)
- 90% x (1+1)
- Clean Pull
- 110%x2x4
- Snatch Long Pull + Tall Snatch [Light and Snappy!]
- 5 x (3+3)
- Tall Jerk (from shoulders) [Light and Snappy!]
- 5x3
- Clean Long Pull + Tall Clean [Light and Snappy!]
- 5 x (3+3)
- Snatch
- 70% @ 5 x 1
- Clean & Jerk
- 70% @ 5 x 1
- Back Squat
- 70% @ 5 x 2
- Clean Pull
- (110% x 2) x 4
- Rest Day
- Snatch
- 80%x2
- 85%x2,
- 90%x2,
- 93%x2
- Clean & Jerk
- 80% x (2+1)
- 85% x (2+1)
- 90% x (2+1)
- 93% x (2+1)
- Front Squat
- 70%x2
- 80%x2
- 85%x2
- 90%x2
- 90%x2
- Snatch Pull
- 110%x2
- 115%x2
- 120%x2x2
- Rest Day
2018 12 10
[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"]
A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page - about 5:00pm the night before we post if we will have them, and when they will be!
So let's continue with the Holiday Closings!
Closed
Christmas Eve and Christmas Day
New Years Eve and New Years Day
ALSO!
We can use Creative Colors across the road for overflow parking after hours - it's very nice of them to allow us to do that, so...don't be a dick about it.
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 12.10"]
FIT
A. E90s x 8 (12min) Build slightly across sets; start moderate
Rounds 1-4
4 Barbell RDL
*focus on positions, try to beat last week
Rounds 5-8
4 Front Squats @3111
*try to beat last week
B. AMRAP IN 15 MIN *Grind
Bike .5/.4m
15 Sit Ups
15 Goblet KB Reverse Lunges
50 Single Unders
15 Russian KB Swing
15 Goblet KB Front Squats
50 Single Unders Unders
COMP
A. E90s x 8 (12min) Build slightly across sets; start moderate
Rounds 1-4
3 Clean Lift Off w/ pause above knee
Rounds 5-8
1 Full Clean *take 3 seconds to get to the knee
1 Hang Power Clean
1 Hang Clean
B. AMRAP IN 15 MIN *Grind
Bike .5/.4m
10 Toes to Bar
10 Heavy Dual KB Reverse Lunges
35 Double Unders
10 Heavy Dual Russian KB Swing
10 Heavy Dual KB Front Squats
35 Double Unders
Score:
A. Don't score, just pay attention to your own numbers and how they relate to prior numbers
B. Weight Used for KB work
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Tuesday 12.11"]
FIT
A. 3 Sets *all tough
8 Dual Bent Over DB Row, rest 0 seconds
+
Max Ring Rows in 20s *moderate difficulty
rest 90-120s
4 Close Grip Bench Press, rest 0 seconds
+
20m Reverse Bear Crawl
rest 90-120s
B. 3 Sets for QUALITY
20-40m Bear Crawl *Hips Down
12-15 Bicep Curl and Press DB/KB
30-60s Elbow Plank
COMP
A. 3 Sets *all tough
3 Heavy Dual DB/KB Bent Over Row, rest 0 seconds
+
Max Rep Drop Set (-20%) in 20s
rest 90-120s
4 Close Grip Bench Press, rest 0 seconds
+
20-60s Handstand Hold
rest 90-120s
B. 3 Sets for QUALITY
40m Bear Crawl *Hips Down
12-15 Bicep Curl and Press DB/KB
10 Rower Pike Ups @ 2020
Score:
A. Row weight / Bench Weight
B. No Score, for quality
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Wednesday 12.12"]
FIT
A. E90s x 8 (12min) Build slightly across sets; start moderate
Sets 1-4
4 Snatch Grip RDL
*Focus on the positions
Sets 5-8
4 Overhead Squats @3211
B. EMOM x 4 Sets (16 Min)
1: 40s Max Calorie Bike; increase pace each round
2: 40s Max DB/KB Snatches *Alternating/moderate to light weight
3: 40s Max Sit Ups
4. Rest
COMP
A. E90s x 8 (12min) Build slightly across sets; start moderate
Rounds 1-4
3 Snatch Lift Off w/ pause above knee
Rounds 5-8
1 Full Snatch *take 3 seconds to get to the knee
1 Hang Power Snatch
1 Hang Snatch
B. EMOM x 4 Sets (16 Min)
1. 40s Row; increase pace each round
2: 8 Dual KB Snatch
3: 12-15 Straight Legged Sit Ups
4. Rest
Score:
A. Don't score, just pay attention to your own numbers and how they relate to prior numbers
B. Weight for Snatches and Pace Range for Bike/Row ex: 1:53.4 - 1:43.3
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Thursday 12.13"]
FIT
A. E90s x 10 (15 Min)
Odd Rounds
20-30s Pull Up Iso Hold
*Use as many bands as needed to get a solid hold at the top
Even Rounds
6 Single Arm DB/KB Push Press/arm
*Beat Last weeks #
B. 3 Sets for consistency
30s Plank/Weighted Plank
12-15 Push Up Variation
50 Single Unders
12-15 Ring Rows
Hold the top of your last ring row for 20s
12/9 Cal Bike
rest 2 minutes between sets
COMP
A. E90s x 10 (15 Min)
Odd Rounds
30s Max Rep Strict Chest To Bar Pull Ups
Even Rounds
6 Heavy Push Press; build slightly across sets
*pulled from floor, beat last weeks #
B. 3 Sets for consistency
6 Ring Push Ups
6-8 Hand Release Push Ups
50 Double Unders
6 Toes to Bar
6-8 Kipping Pull Ups
15/12 Cal Bike
rest 2 minutes between sets
Score/Notes
A. # of pulls, weight for PP
B. Nothing, get through it and work on consistency, choose a modification that will allow for you to perform these sets UB in the first round with a little room in the tank
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[eliteaccordion][elitetoggle title="Friday 12.14"]
FIT
A.
3 Minute Ladder 3.6.9+ Style
No Push Up Burpee Over Bar (lateral optional)
Empty Barbell Thruster *Light, DB if needed
3 Minute Rest
x 3 Sets; increase pace each set
B.
3 Minute Amrap
16 UB American KB Swings
50 Single Unders
3 Minute Rest
x 3 Sets; increase pace each set
COMP
A.
3 Minute Ladder 3.6.9+ Style
Burpee Over Bar (lateral)
Barbell Thruster 75/55
3 Minute Rest
x 3 Sets
B.
3 Minute Amrap
8 Dual KB Hang Clean and Jerks
36 Double Unders
3 Minute Rest
x 3 Sets; increase pace each set
Score:
A. Total Reps each round
B. Rounds + Reps
Notes:
This is pace learning practice, I want you tp INCREASE your pace by a little each round!
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[eliteaccordion][elitetoggle title="Saturday 12.15"]
Surprise Christmas Wod!
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[eliteaccordion][elitetoggle title="Sunday 12.16"]
Fit & Comp
A. Grind
36 Minute Amrap
Row 90s; Row last 10s Hard
3 Wall Walks
40m Front Rack KB Walk; tough
Bike 90s; Bike last 10s Hard
40m Sled Push; tough
20 Prisoner Step Ups
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2018 12 09
In preparation for the next official Whole30 in January we'll be highlighting some of our best Whole30 success stories from the past year over the next month or so.
Interested in trying a Whole30 in January? Our one-on-one coaching programs can help you make the most of your Whole30. Click the link below
https://crossfitsouthbend.as.me/initialnutritionconsultation
In this video we talk with Nayeli who did a great job with our one-on-one nutrition coaching program.
During the program:
-Nayeli went from 134.5lbs to 120lbs losing 15lbs
-She maintained her muscle mass all the way through
-She went from 34.9% to 26.9% body fat which was an 8% drop
Other bonuses:
-She says that her digestion feels way better than it did before
-She went from 0 strict chin-ups to 3 strict chin-ups with tempo
-Her energy started improving to the point where she felt more energized in the morning rather than fatigued
-Her favorite jeans don't fit her anymore in a good way.
We're so proud of you and all that you've accomplished Nayeli!
2018 12 05