CrossFit South Bend

[vc_row][vc_column width=”1/1″][text_output]Hey guys! Carl and I won’t be in this morning, we are attending an Again Faster Business Project Seminar. So…because of that, I have prepared a whole lot of shit for all of you.

Also, props to Emily Clem for winning the $10 Rogue Gift Card for the guessing game! Nice job EC!!!

Oh! and for those of you who signed up late, and would like the more comprehensive guide that I have typed up. Post to comments with your name and email and I will send it to you.[/text_output][accordion][accordion_item title=”The workout Rx’d”]15.2 Rx’d

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds[/accordion_item][accordion_item title=”The Workout Scaled”]***CHANGES

Scaled

Weight is now 65/45

Chest to Bar is now chin over bar

Reps are pulled back to 6, still move up by 2s

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds[/accordion_item][accordion_item title=”Masters Scaling”] ***Changes

Weight is now 65/45

Chest to bar is chin over bar

Women 55+ perform jumping chest to bar pull ups

Masters

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups*

From 3:00-6:00
2 rounds of:
12 overhead squats (65 / 45 lb.)
12 chin-over-bar pull-ups*

From 6:00-9:00
2 rounds of:
14 overhead squats (65 / 45 lb.)
14 chin-over-bar pull-ups*

Etc., following same pattern until you fail to complete both rounds
*Masters Women 55+ do jumping chest-to-bar pull-ups[/accordion_item][accordion_item title=”Fresh Outta Fundamentals Scaling”]***Changes

Chest to bar is now Jumping Pull Ups

Weight is now 45/33 or if you cannot manage, change movement to Front Squat.

Reps begin at 6’s and move up

Fresh Outta Fundamentals

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats or Front Squats 45/33

6 Jumping pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats or Front Squats 45/33

8 Jumping pull-ups

From 6:00-9:00

2 rounds of:

10 overhead squats or Front Squats 45/33

10 Jumping pull-ups

Etc., following same pattern until you fail to complete both rounds

[/accordion_item][accordion_item title=”Standards”]Demo the Standards for

Overhead Squat

Front Squat **For Fundamentals who are not signed up

Notes: Crease of the hip below the top of the knee, full extension at the top of the movement

Chest to Bar

Notes: Full extension at bottom of pull up, heels behind plane, chest MAKES PHYSICAL CONTACT AT OR BELOW CLAVICLE.

Chin over bar

Notes: Chin breaks horizontal plane of the pull up bar, heels behind plane, full extension at bottom.

Jumping Pull Up:

Notes: Begins from quarter squat or power position, full extension and head through at bottom, chin over horizontal plane at top.[/accordion_item][accordion_item title=”Strategies Around the Workout”]1. Placement of your equipment – An extra 3 seconds of walk time to your bar can add up in the short 3 minute windows, so many sure your bar is placed close, but not dangerously close. Make sure chalk, grips, water, anything you need is within reasonable reach.

2. Partitioning your repetitions – This is something we will touch on in the tactical section. This is something you should be putting a lot of thought into the night before though. Come in with a plan.

3. Mobility in the overhead position – If the weight is heavy for you, you may want to consider a power clean, transfer to back, push press from the back into the overhead snatch position rather than a snatch.

4. Hand care – Make a hand grip, play with it before hand to assure comfort.

Check out a tutorial video here

Note: This is something you want to make sure you do before you get into the gym, the coach may not have time to make one for you if class has begun. Go get some tape tonight and play with it.

5. Grips – Whatever you are comfortable with is what you’ll want to stick with. But remember, forearms get pretty blown up in this workout. You may want to experiment with mixed grip, chin up grip, etc.[/accordion_item][accordion_item title=”Equipment”]1. Bar type

You may benefit from using a smaller diameter bar during the workout, but remember, when we have 60 people doing this workout on Saturday, and heats going. Priorities on the girl bars…go to the ladies first, if you don’t get a girl bar, and you are a guy…suck it up.

2. Distance from you to the bar

Make sure the bar is something within a small jumps reach, you don’t want to be jumping a foot to the bar each time. On the same note, don’t stack plates so high that you will hit them each time you come down from a pull up. Also be aware WHERE your plates are underneath you and don’t roll ankles when you drop off the bar. Be mindful of what your body is doing during this workout.

3. Chalk

Chalk your bar, Chalk your pull up bar, Chalk your hands. Place your chalk where you need it to be within reach. But don’t be a jackass and spray chalk everywhere during the workout. If you are a sweaty person, you may want to consider wearing a fuzzy wrist sweatbands so you don’t have to make a chalk paste during the workout.

4. Shoes

Wearing olympic weightlifting shoes can improve mobility in the overhead squat movement.  However they typically do add weight to the pull up. When considering the shoes, put the emphasis on the overhead squat first, then take into account the pull ups.

5. Comfort

Stick with what you know, the equipment you are used to using, the place on the pull up bar you like. Don’t try anything new on game day unless you feel its definitely worth it.

 

[/accordion_item][accordion_item title=”Movements”]1. Body Type

This workout is favoring the shorter athlete, less weight to move during the pull ups, the better. I prefer to do this type of workout fasted if you are used to that, if not. Don’t try anything new on game day.

2. Overhead Squat

While warming up you may want to consider playing with a narrow grip if you have the ability to do so, it may save your shoulders for the pull ups in the later rounds.

Get the bar overhead the most comfortable way you can, but if you need to rest, it may be best to bring it to your back, then pop it back overhead, it will save you from having to snatch the bar back overhead and save you some time.

Breathe at the top of the overhead squats, holding your breath will cause your blood pressure to increase, causing you to drop cardiac output. That = worse score.

3. Pull Ups

Butterfly or Regular kip? use what you most frequently use during workouts, and stick with it from there.

[/accordion_item][accordion_item title=”Strategies for Breaking Sets”]1. Breaking up the reps

A. Athlete who just wants to get past the first 3 minute mark

Try to stay connected to the bar as long as you can for the Overhead Squats, then be intelligent about breaking up the Pull Ups. If you just recently got pull ups, or aren’t too savvy with them. Your sets may look something like this.

5-5 (If you can hit 10-20 pull ups relatively easily)

4-3-2-1 (If you can hit 10-15 pull ups relatively easily)

3-2-2-2-1 (If you can hit 10 pull ups as close to a max set)

2-2-2-2-2 (If you can hit 10 pull ups as close to a max set)

1-1-1-1-1-1-1-1-1-1 (If you can hit 10 or under as a max)

and finally, if you can kind of get one pull up

1, rest 15-30 seconds, 1, rest 15-30 seconds…you get the idea

B. Athlete who will be getting into the second or third round with difficulty

Round 1

10 ohs, 5/5 c2b, 10 ohs, 5/5 c2b

Round 2

12 ohs, 3/3/3/3 c2b, 6/3/3 ohs, 2/2/2/2/2/2 c2b

Round 3

Go HAM

C. Athlete who should be getting past the second round, maybe past the 3rd

Round 1

10 ohs, 10 c2b…10 ohs, 5/5 c2b

Round 2

12 ohs, 7/5 c2b…12 ohs, 6/3/3 c2b

Round 3

14 ohs, 5/5/2/2 c2b…9/5 ohs, 5/4/3/2 c2b

Round 4

Go HAM

 

[/accordion_item][accordion_item title=”Doing the workout a second time”]1. Doing this workout again

If you don’t make it very far and you had stayed within the first round. Your hands aren’t torn and your arms – biceps – forearms – lats aren’t smoked. Give it a go.[/accordion_item][accordion_item title=”Warm up / Movement Prep / Metabolic Prep”]Preparing for a large class we will be performing

A. Aerobic

8 minutes total

2 Rounds

1/4 of class Rows hard for 40 seconds

20 seconds to transition

1/4 of class Jogs hard for 40 seconds

20 seconds to transition

1/4 of class pass throughs with PVC pipe

20 seconds to transition

1/4 of class jumping jacks for 40 seconds

20 seconds to transition

 

5 minutes to grab equipment, or we start the next portion without you! Come in today with your fast pants on.

 

B. Movement Prep

8 minute cap, move through at 80%. If you don’t get it all done, no worries.

4 Rounds

6 Kettlebell Goblet Squats 55/35

6 PVC Overhead Squats

12 Walking lunges with twist

 

5 minutes to put away equipment, and get equipment for the next portion

 

C. Partner Up in 2 or 3s depending on the amount of people, Get one bar per team.

**Decide which order everyone will go in on your team

**Decide who will be judging who

Perform 2-3 rounds each

Power Snatch + Overhead Squat 1+3-5

OR

However you are intending on getting the bar up + Overhead Squat 1+3-5

Pull Ups at your scaling 2-3

Note: One person will hit 2-3 rounds back to back, meaning one person goes through and hits them with minimal rest, then on to the next person. If you feel you need to prime back up before your workout, do it again with smaller rep ranges as soon as the first athlete has finished.

 

 

 

[/accordion_item][accordion_item title=”Nutrition”]1. Performing the workout light

This workout, you may want to perform fasted, or at least on a very light light meal. Do what you are used to doing. If you aren’t used to performing the workout fasted, DO NOT try it today. The light meal should be a small protein carb snack and fast digesting, with a protein source that is low in fat.

2. Loading

You do not have to carb or fat load this workout. Eat like you normally would the night before a big workout.

3. Supplements

be careful with anything that has a “pump” in it, arginine or beta alanine, it may get you “on swole” and make your forearms fail a little early.

4. Get in your usual post workout right after.[/accordion_item][accordion_item title=”Mobility the night before”]Do some mobility for the overhead position for the snatch and pull ups

Eat it up here at all things gym mobility 101[/accordion_item][/accordion][/vc_column][/vc_row]