CrossFit South Bend

Workout Log: CFSB - Class Programming Start Date: 2020-11-28 End Date: 2020-12-04 Saturday November 28, 2020 Title: Saturday - at home A) Option 1: Holds - Bend/Push: 20-30s Prisoner Superman 20-30s Plank Hold x 15 Sets B) Option 2: Movement - Bend/Push: 20 Min Amrap 5 Prisoner Kang Squats 5 Push Ups or Push Up Negatives C) Option 3: Challenge + Dynamic: 20 Min Amrap 5 Hamstring Walkouts 15 Glute Bridges 6-10 Plyo Push Ups over an object ----- Sunday November 29, 2020 Title: Sunday - at home A) Option 1: Holds - Squat/Pull: 20-30s Wall Sit 5 Prone T *hold 5 seconds at the top x 10-12 Sets B) Option 2: Movement - Squat / Pull: 20 Min Amrap 8 Perfect Air Squats 8 Towel Rows @5 down C) Option 3: Dynamic + Challenge - Squat / Pull: 20 Min Amrap 30s Wall Sit March 10 Jump Squats 30s Prone Y Hold 10 Towel Rows ----- Monday November 30, 2020 Title: Monday - at home A) SL / Core / Movement: 15 Sets 15-20s Jog/Run 20s Plank on Hands 8 Walking Lunges Walk 90s ----- Tuesday December 1, 2020 Title: Tuesday A) Warm Up: 10 Min Amrap 4 Perfect Air Squats @3211 4 Jump Squats 6 Jump Lunges 10 Alternating Childs Pose w/Rotation 5 Arms Only Inchworms *pause 3 count on the out B) Double Leg Squat - 18 Min Cap: @3111; Back Squat 10.8.8.8.6; rest 90-120s between *score weight for the 6 on the whiteboard *you may build across sets C) Upper Body Push / Pull Vertical - 18 Min Amrap: @3111; Strict Pull Ups x 6-10; rest 30s *2 at top; Left - Half Kneeling Single Arm KB or Arnold Press x 6-8; rest 30s *2 at top; Right Left - Half Kneeling Single Arm KB or Arnold Press x6-8; rest 30s *all sets tough *no score for whiteboard *if using KB - thumb goes to chest/sternum area, if using a DB - perform it as an arnold press *bands or ring rows are okay - you must keep the tempo, negatives are also okay as long as you can keep the 1 at the top, 3 down, and 1 hang at the bottom ----- Wednesday December 2, 2020 Title: Wednesday A) Warm Up - Clean - Position: Take 10 minutes to work on moving from position to position from the ground up. Remember, the positions themselves are important, so I'd like to see some 3-5 second pauses each position - but more focus on watching the bar path this time. Start Position Below the Knee x 3-5 Sets Below the Kne Above the Knee x 3-5 Sets Above the Knee High Hang x 3-5 Sets Rack Position Quarter Squat x 3-5 Sets Quarter Squat Front Squat x 3-5 Sets B) Skill: 10 Minutes Practicing / Working up in the complex 2 Push Press 4 Push Jerk *the press has been removed - more push jerks - should allow some slightly heavier loading. C) EMOM x 12 Minutes: 4 Sets 3:00 to perform Deadlift TNG x 6 Push Up or Ring Dips x 9-12 45s Assault Bike for consistency rest reamining time *ranges are unbroken *they are also - "pretty," - choose a weight/movement modification that looks mechanically sound *score your lowest/highest ave/RPM ----- Thursday December 3, 2020 Title: Thursday A) Warm Up - Snatch - Position: Take 10 minutes to work on moving from position to position from the ground up. Remember, the positions themselves are important, so I'd like to see some 3-5 second pauses each position - but more focus on watching the bar path this time. Start Position Below the Knee x 3-5 Sets Below the Kne Above the Knee x 3-5 Sets Above the Knee High Hang x 3-5 Sets Overhead Quarter Squat x 3-5 Sets Quarter Squat Full Overhead Squat x 3-5 Sets B) Aerobic: Group 1: 15 Min Amrap 16.12.8 Step Ups American KBS + 45 Doubles or 150 Singles 5 Minute Transition between groups Group 2: 15 Min Amrap 20 Calorie Row 20 Abmat Sit Ups ----- Friday December 4, 2020 Title: Friday A) Warm Up - Gymnastics Core: Group 1: 10 Min Amrap 20-30s Hollow Hold or 10 Hollow Rocks 20-30s Superman Hold or Weighted Superman Hold Group 2: 10 Min Amrap 20-30s Active Hang or 10 Hanging Hip Taps 20-30s Box HS Hold or Wall Facing HS Hold B) Front Rack Split Squat: 18 Min Cap 4 Sets @3111; x6-8 Left Leg FRSS; rest 60s @3111; x6-8; Right Leg FRSS; rest 60s *if you cannot confidently hold a barbell in the front rack position - choose a goblet position *score SS Weight Saturday December 5, 2020 Title: Full Body EMOM A) EMOM Squat / Pull - 12 min: 4 Sets; EMOM style M1; Wall Ball x 15-20 M2; Left Arm Three Point Landmine Row x 15-20 M3; Right Arm Three Point Landmine Row x 15-20 B) EMOM Bend / Push - 12 min: 4 Sets; EMOM style M1; Russian KBS x 15-20 M2; Left Arm DB or KB Push Press x 15-20 M3; Right Arm DB or KB Push Press x 15-20 C) Core: 10 Min Amrap 6 Alternating Turkish Get Ups 12 Front to Side Plank OR Dead Bug to Side Plank Clamshell Roll ----- Sunday December 6, 2020 Title: Map 10 A) Technique: Oh, see that the total time today is 60 minutes? and there is 60 minutes in class - I want to do Map 10 work, the only reason we are limited by 60 minutes is not by what is best for the individual, generally it's what the market just expects. If you have to head out early - just cut it at 3 sets :) B) Map 10: 4 Sets 5 Minute Jog 5 Minute Row 5 Minute Bike

Workout Log: CFSB - Class Programming Start Date: 2020-11-16 End Date: 2020-11-20 Monday November 16, 2020 Title: Monday A) Warm Up: 8 Min Amrap 10 Alternating SL Cone Touches 30s Forearm Plank 30s Prisoner Superman 10 Abmat Sit Ups B) Bend - 15 Minute cap: Option 1: Romanian Deadlift @ 3111; 3x8-10; rest 2 minutes between Option 2: Deadlift @3111; 3x8-10; rest 2 minutes between *choose option 2 only if you have a beautiful position on an RDL *score weight on whiteboard C) Mixed Modal Lower Body: 15 Min Amrap 30 Double Unders or 90 Singles 10 Alternating Step Ups 10 Russian Kettlebell Swings 5/arm Single Arm KB front squat 15/12 Cal Bike rest 1:1 *all sets "unbroken" so to speak here *score total # of rounds + reps on board ----- Tuesday November 17, 2020 Title: Tuesday A) Warm Up: 8 Min Amrap 6 Perfect Air Squats @3211 10 Alternating Childs Pose w/Rotation 10 Alternating Plank March B) Double Leg Squat - 20 Min Cap: @3111; Back Squat 5x8; rest 90-120s between all sets tough *score weight on whiteboard C) Upper Body Push / Pull Vertical - 20 Min Amrap: @3111; Strict Pull Ups x 6-10; rest 30s @2112; Left Arm Single Arm Z-Press (DB or KB) x 8-10; rest 30s @2112; Right Arm Single Arm Z-Press (DB or KB) x8-10; rest 30s *all sets tough *no score for whiteboard *bands or ring rows are okay - you must keep the tempo ----- Wednesday November 18, 2020 Title: Wednesday A) Warm Up - Clean - Position: Take 10 minutes to work through holding 10-15s in each of positions, get through as many rounds as possible in the 10 minutes Start Position Below the Knee Above the Kneee Mid Thigh High Hang Rack Position Quarter Squat Front Squat B) Skill - Press - Push Press - Push Jerk: Take 10 Minutes to work through the skills of Press Push Press Push Jerk C) EMOM x 12 Minutes: Minute 1: Deadlift TNG x 6 Minute 2: Push Up or Ring Dips x 9-12 Minute 3: 30s Assault Bike; be consistent with your RPM *ranges are unbroken *they are also - "pretty," - choose a weight/movement modification that looks mechanically sound *score your DL ----- Thursday November 19, 2020 Title: Thursday A) Warm Up - Snatch - Position: Take 10 minutes to work through holding 10-15s in each of positions, get through as many rounds as possible in the 10 minutes Start Position Below the Knee Above the Kneee Mid Thigh High Hang Overhead Quarter Squat Overhead Squat B) Aerobic: 30 Min Amrap 12 Step Ups 12 American KBS 30 Double Unders or 90 Singles *try to be consistent in your round time here *score rounds + reps ----- Friday November 20, 2020 Title: Friday A) Warm Up - Gymnastics Core: Group 1: 10 Min Amrap 20-30s Hollow Hold 20-30s Superman Hold Group 2: 10 Min Amrap 20-30s Active Hang 20-30s Box HS Hold B) Front Rack Split Squat: 18 Min Cap Elevate with a 25# plate 4 Sets @3111; x8-10 Left Leg FRSS; rest 45s @3111; x8-10; Right Leg FRSS; rest 45s *if you cannot confidently hold a barbell in the front rack position - choose a goblet position *score SS Weight

Workout Log: CFSB - Class Programming Start Date: 2020-11-07 End Date: 2020-11-13 Saturday November 7, 2020 Title: Saturday Warmup: I'll be coaching, I prefer to create the warm up based on who I see in class :) A) Notes: *practice! B) Mixed Modal Work - Constant Variance: 3 Sets; for consistency A. 1k Assault Bike B. 15 Wall Balls C. 20 Alternating Hang DB Snatch D. 30 Doubles or 90 Singles E. 400m Run rest 5 minutes between sets Set 1: ABCDE Set 2: EADCB Set 3: BCDAE *Goal; same time each set *Choose modifications you are confident you can move with ----- Sunday November 8, 2020 Title: Sunday A) MM Accumulation; core + breathing + Lower body: 40 Minute Amrap 40/35 Cal Assault Bike 60s Dual KB Front Rack March 150 JR Singles 30 Prisoner Step Ups 20 Abmat Sit Ups 20 Russian KBS ----- Monday November 9, 2020 Title: Wk 9 - Monday A) Notes: Whiteboard score is your squatting weight *if you are doing wades army this weekend - you should probably hit your opener on the back squator 90% of it, and call it there B) Warm Up: 7 Min Amrap 20s Side Plank Clamshell hold/side (with or without theraband) x5 Goblet Squats 30s Dead Bug Hold x8 KB Good Mornings C) Pull Work - 15 Minutes to warm up, finish, transition: Three Point Row 8.8.8.8.8; rest 30-60s between arms *I want 5 sets of the heaviest 8 you can manage D) Squat Work - 15 Minutes to warm up, finish, and transition: Option 1: Back Squat 3.2.1; rest 2 minutes between sets Option 2: Goblet squat 20.20.20; build across sets until you get to the heaviest 20 that you can @ 20X1 Notes: Choose the goblet squat if you are still working on the pattern of the squat - a good goal to shoot for before moving on to the back squat is being able to do half your bodyweight in the goblet squat for these sets E) Mixed Modal Pull / Squat Focused: 4 Sets 2:30 perform 10 Box Jumps with Step Down 10 Reverse Lunges 10 Air Squats Max Assault Bike Cals in time remaining *no rest! you'll get off, then get right back into it - adjust your pace accordingly Intent: sustainability and quality ----- Tuesday November 10, 2020 Title: Tuesday A) Notes: Whiteboard score is the floor press weight *take around 6-8 minutes between B and C to warm up for the Mixed Modal piece - go through the movements yourself to ensure you are comfortable with them B) Warm Up: 10 Minutes to perform hang power clean and push press work + 6 minutes to warm up to your Floor Press weight C) Press Work - 10 Min: Option 1: Glute Bridge Barbell Floor Press Every 2:30 x3.3.3.3 *build to a tough 3 Option 2: Every 2:30 x 4 Sets Glute Bridge Barbell Floor Press x 8-10 D) Mixed Modal Bend / Push Focused: Option 1: higher skill 12 Min Amrap 30 Double Unders or 90 Singles 5 Hang Power Clean to S2O 8 Burpee box Jumps Option 2: 12 Min Amrap 30 Doubles or 90 singles 12 No Push Up Burpees 20 American KBS *intent; sustainability and quality *choose an option you're comfortable with performing the movements at speed. be honest with your abilities. ----- Wednesday November 11, 2020 Title: Wednesday Warmup: Take a moment to do a few mini rounds to dial this work in 3-4 Sets; 30s on bike 5 sit Ups 5 Step Ups continuous movement A) Notes: -attempt to stay within 15s of your fastest and slowest time Whiteboard Score is your fastest to slowest round AND total reps Fastest; 2:15 Slowest; 2:20 400 reps B) Sustainable Work: 10 Sets for time - 27 min cap 15 Cal Bike or Row 10 Sit ups 10 Step Ups 30s Rest after each round *intent: sustainable *practice timing each round individually - focus is same round times every round ----- Thursday November 12, 2020 Title: Thursday Wades Day Workout! Come in and support us for Wades Day Today! ----- Friday November 13, 2020 Title: Friday A) Notes: Whiteboard score - DL weight B) Warm Up: 25 MINUTES TO WORK THROUGH SNATCH WARM UPS AND DRILLS: Optional general warmup and mobility work. General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm) Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose A, B, Cs': As: 1) Squatting Quad Muscle Snatch x3-5 2) Squatting Quad Power Snatch x3 3) Squatting Quad Power Snatch TO Overhead Squat x3 4) Squatting Quad Snatch (squat snatch) x3 Bs: 1) 3 Part Pausing Power Snatch x3 2) 3 Part Pausing Power Snatch TO Overhead Squat x3 3) 3 Part Pausing Snatch (squat snatch) x3 Cs: 1) 3 Part Pausing Power Snatch TO Full Speed Power Snatch x1+1 2) 3 Part Pausing Power Snatch TO Overhead Squat TO Full Speed Power Snatch TO Overhead Squat x1+1 3) 3 Part Pausing Snatch TO Full Speed Snatch x1+1 C) Power Snatch Skill Work: EMOM x 10 Minutes Power Snatch x 1-2; work up to a heavy single *or variation *Intent = skill work Modifications are; Hang Power Snatch x3-4 Hang Muscle Snatch x4-6 Snatch RDL x4-6 D) Push / Bend Accessory: For Time 10.9.8.7.6.5.4.3.2.1 Deadlift Strict Push Up *20 doubles or 40 Singles between each set (basically everywhere you see a ".")  

Things people don’t discuss often part 1! How do I stop peeing during double unders?! (or really any other exercise for that matter) This is most common phenomenon with female athletes, that’s not to say issues of incontinence can’t happen with males. I’ve also seen this issue - not only in women who have given birth, but women of all ages and levels of athleticism. There are a few contributing factors to this - and to really suss it out, it’s best to grab a professional. ( click here to check out the person we refer our clients out to! ) But in the meantime, what are some reasons you may be peeing during double unders or heavy contractions? You’ll see people very often revert to the assumption that it is pelvic floor issue, and to work on Kegel and pelvic floor exercises - which could very well be the case. Postpartum women WILL have to resolve weakness in the pelvic floor- but they may still keep peeing even after regaining strength. In some of the stronger athletes it’s unlikely that the main problem is a weak pelvic floor, but an issue in coordinating their diaphragm with their pelvic floor The diaphragm goes down when you inhale and pushes down on internal organs. If the pelvic floor does not respond by relaxing and moving down, all internal organs will continually be under too much pressure and push on a weakened abdominal wall preventing healing and push on internal organs (bladder included) which causes incontinence. One thing that could help is a different breathing and alignment strategy for the women where the strength itself isn’t an issue. Julie Wiebe has some amazing work on the concept of piston breath, I’ve heard it termed “blow before you go” as well - if you’ve never checked it out, it’s worth a look So the main idea here is inhale-relax pelvic floor, exhale-contract to match the task. You should start by learning to coordinate the diaphragm with the pelvic floor by itself - without the added complexity of movement. A professional can help with this (again, click here for the person we refer to!) Once you’ve mastered it by itself, you can get an individual design coach to write progressions for you and note when it becomes unconscious and natural before moving on and progressing Some simple rules of thumb are to master the concept of coordinating the diaphragm and pelvic floor in... controlled before dynamic movements sustainable before unsustainable formats simple before complex movements paces of endurance before power After birth - very often I'll see women in a hurry to return to their old maxes, back to a specific style of training or exercises. The speed you're able to return depends on a lot of things. If you’re breastfeeding How the birth went How any scars are healing How your lifestyle is; sleep, stress, digestion, etc Amongst other things However, If you've never been pregnant but experience incontinence - a professional can definitely help and the progression looks very similar. In the end we always prefer our postpartum ladies get cleared by a professional before returning because of the specificity of returning to training after birth. The online body back culture you see on instagram of women posting 3 week postpartum weight loss and training videos can make it feel like you should be going faster than you are comfortable with - what happens there is a lot of skipped steps leading to potential injury, a lot of compensating, and some peeing during movements that can’t be all that fun :)