Walk MS 2019

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CFSB will be participating for the second year in Walk MS with CFSB Member's Brian and Demetria. Come out with us and show some support with Team Deme on Saturday May 4th - Registration begins at 8:00am and Walk starts at 9:00am Read on to hear Brian and Demetria's Story Brian and Demetria’s Story – Walk MS: South Bend 2019 My primary job in life is providing care for my wife, Demetria. In 2006, Demetria was diagnosed with multiple sclerosis. MS is an unpredictable and disabling disease of the central nervous system that disrupts the flow of information within the brain as well as between the brain and the body. MS is different for everyone, making it challenging to solve. Most people diagnosed with MS have the relapsing remitting form, meaning they experience “attacks” or increased neurological symptoms that last for several days to several months, followed by periods of “remissions” where they partially or completely recover from their symptoms. Demetria deals with a rarer form called primary progressive MS. It’s different in that there are no attacks or remissions, rather the decline of the central nervous system is slow and steady. Unfortunately, there are no medications to reverse the neurological damage. Medications only offer the potential to slow disease progression. Only a few years after her diagnosis, Demetria experienced a rapid and severe decline in her neurological system, developing very serious physical disabilities not typically associated with MS patients. By 2010, she developed a speech disorder, head tremors, severe muscle weakness in her legs, and ataxia in her arms. It’s been a very difficult journey, but we continue to fight her disease together and Demetria’s toughness and perseverance provides a great source of inspiration. But we are not without joy. Despite all of her challenges, Demetria gave birth to our son, Jude, in 2014! The love, energy, and enthusiasm that he displays every day reflects Demetria’s spirit. When I joined CFSB, it was to start “caring for the caregiver.” My experience has been amazing. While I’m proud of my improved fitness, my goal was always to find life balance and strengthen myself to continue my caregiving journey. I never expected to find such a truly positive and supportive community that would help me in achieving this unique goal. Last year, when we invited the coaches to Walk MS, we were hoping they would wear our orange Team Deme t-shirts during classes on the day of the walk to help raise awareness for MS. Instead, they asked us to share our story, closed the gym to join us at Walk MS, and encouraged everyone to join our team. The support we felt from the entire CFSB community was incredibly uplifting. Thank you to everyone that helped make it a memorable day and thank you to the members and coaches who continue to strengthen me and allow me to continue caring for Demetria. This year, we are once again participating in Walk MS: South Bend to recognize Demetria’s fight against multiple sclerosis. My wife and I wanted to invite all of CFSB to join “Team Deme” and participate in Walk MS: South Bend on Saturday, May 4th. Since 2014, Team Deme has raised almost $10,000 for the National MS Society (and with CFSB’s help, almost $4,700 last year)! The money raised helps the National MS Society fund research, advocate for change, and support programs for those impacted by MS – programs that my family has used to obtain home care, medication, and medical equipment. It makes a big difference in many lives. Please consider donating to our team and/or joining us on Saturday, May 4th for Walk MS: South Bend. You can use the following link to join our team, register for Walk MS, and get more information: http://main.nationalmssociety.org/goto/TeamDeme19 Finally, we always give orange t-shirts to those that join us at Walk MS. We are going to re-use the same t-shirt design as last year. If you are new to our team or need a new shirt for any reason, please let us know your t-shirt size by Monday, April 8th. Thanks so much to the entire CFSB community for your love and support!

2019 Intramural Open at CrossFit South Bend

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What is the CrossFit Open? The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. The Open offers two versions of each workout, scaled and Rx'd. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. At the end of five weeks, the fittest move on to the next stages of competition! Here at CFSB we do our own Team Intramural Open where we have you all commit on the whiteboard, split into teams, and do the workouts! This year the Intramural open is FREE! If you still want to sign up for an official capacity in the Open itself, that option is still available as well, you'll just head here to register. All of the information below however is directed toward the CFSB Intramural Open! [eliteaccordion][elitetoggle title="How can I register for the Intramural Open?"] It's FREE! we will be having a spot on the whiteboard Friday the 25th for you to write your name up to commit! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="The Dates/Deadline"] WORKOUT RELEASE DATES AND DEADLINE
  • Week 1 – Thursday, Feb. 21st – Monday, Feb. 25th
  • Week 2 – Thursday, Feb. 28th – Monday, Mar. 4th
  • Week 3 – Thursday, Mar. 7th – Monday, Mar. 11th
  • Week 4 – Thursday, Mar. 14h – Monday, Mar. 18th
  • Week 5 – Thursday, Mar. 21st – Monday, Mar. 25th
REGISTRATION Registration for our Intramural Open begins Friday Jan 25th FRIDAY NIGHT LIGHTS SCHEDULE Friday Nights at 5:00pm is when the big Friday Night Lights Event will begin, this is the big game night, we will have some talks prior to the open wod starting, then we will be creating some heats and getting after it. Friday Night Schedule: 5:00 Show up at 5 and get your name on the board, we will be setting up and getting all the prep going. I will have stock warm ups and tips up on the board that we will more than likely glaze over. 5:15pm – 8:00pm: We will have you show up at 5:00, and there are a lot of factors to consider, how long the workouts are, how much equipment is involved, how many people show up, and how many heats we will have to run. This may run anywhere from 60-120+ minutes to run. The heats are first come first serve. But I will have a good suggestion on the board for you as to when your heat is, and when you should start warming up VALIDATION TIMES OTHER THAN FRIDAY NIGHT LIGHTS: This year, if you are signed up and on the team to do the open and you can't make it to our Friday Night Lights event, you may perform it during our regularly scheduled Open Gym Times (during the 5 weeks) Click here to check out the schedule **During these times you MUST bring your own judge or arrange for someone to judge you. **During these times you also must be respectful of class and what is going on at that time - it's possible that the open workouts may take up a lot of space and equipment. Class always takes priority so if you happen to show up and need 2 rowers, 3 barbells, and 40sqft of space - you may have to wait! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="The Intramural Open Explained"] INTRAMURAL OPEN: What is that, and how is it different than the open? The CrossFit Open is a worldwide CrossFit competition. We do it every year. We have since the beginning of the Open, and It’s fun. Last year, over 50 CFSB members tried their hand at this CrossFit “competition.” We want a different goal with the CrossFit Open this year, or heck, just a more specific goal. Our goal at CrossFit South Bend with the Open this year is to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so. Through the Open, we’re going to have two intramural teams competing in house. And you’re going to be on one of them. The team captains are... Amy VanDyck for the Green Team Mitch Walker for the Purple Team REGISTRATION AND PRICE It is FREE to sign up for the intramural open this year.  Starting January 25th you simply write your name on the board! THE DRAFT Coaches and members will be ‘drafted’ onto an Intramural team on February 8th and announced! POINT SCORING FOR INTRAMURAL OPEN +1 Point – If you do the workout before the end of our business hours on Monday! +1 Point – Top 3 Rx’d: every male AND female member who places among the Top 3 at CrossFit South Bend for each workout in Rx’d division gets an extra point for their team. +1 Point – Top 3 Scaled: every male AND female member who places among the Top 3 at CrossFit South Bend for each workout in Scaled division gets an extra point for their team. +1 Point to each athlete for their team when they complete that weeks "CHALLENGE" - these will be announced each week the day after the workout is released. These must be done exactly as stated in the weeks facebook live! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Where can I Order my team T-shirt?"] We will be launching pre-orders for the shirts on February 1st Deadline is Feb 7th by midnight - you will receive a T-shirt color of what team you are drafted on to. Unless you are not doing the open - in which case just write what shirt color you want in the notes when you place your order! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Where can I find the weekly scoring"] Once the open has begun - I will share a link to a google doc that will be updated weekly[/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Want to sign up for the official CF Open online?"] Great! Click here to register! Choose "CrossFit South Bend" as your team! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Not a member of our gym and would like to get validated?"] No worries! all you’ll have to do is hit up the drop in fee and come in and join us on Friday night, or swing in for a validation time. If you will be in each week to get validated, just ask us about a punch card! [/elitetoggle][/eliteaccordion]  

Programming 12.24 – 12.30

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[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]

Programming 12.17 – 12.23

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[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]

Programming 12.10 – 12.16

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[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 [/elitetoggle][/eliteaccordion] [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! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.15"] Surprise Christmas Wod! [/elitetoggle][/eliteaccordion] [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 [/elitetoggle][/eliteaccordion]  

Programming 12.3 – 12.9

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[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 Thanksgiving and Black Friday 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 12.3"] FIT A. E90s x 10 (15min) Build slightly across sets; start moderate Sets 1-5 5 Snatch RDL *Focus on the positions Sets 6-10 5 Overhead Squats @3211 *choose a weight you can pull from floor B. EMOM x 4 Sets (12 Min) 1: 45s Max DB/KB Snatches *Alternating/moderate to light weight 2: 45s Max Plank on Forearms 3: 45s Max Singles/Doubles COMP A. E90s x 10 (15min) Build slightly across sets; start moderate Odd Rounds 4 Snatch Lift Off w/ pause above knee Even Rounds 1 Power Snatch *take 3 seconds to get to the knee 1 Hang Power Snatch 1 Hang Snatch 1 Overhead Squat B. EMOM x 4 Sets (12 Min) 1: 8 KB Snatch/arm *not alternating 70/45 2: 45-60s Ring Plank 3: 35-50 Double Unders Score: A. Heaviest Weight B. Weight for Snatches and Total Double Unders Notes: You'll notice I will be assigning weights now for Comp. If you cannot do that movement with those weights, choose Fit. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 12.4"] FIT A. E90s x 10 (15 Min) Odd Rounds 30s Max Rep Strict Ring Row Even Rounds 8 Single Arm DB/KB Push Press/arm B. 3 Sets; note the UB in the range 9-12 UB Push Ups 10/8 Cal Bike 9-12 UB Ring Rows 12 Straight Legged Sit Ups rest 2 minutes between sets COMP A. E90s x 10 (15 Min) Odd Rounds 20s Max Rep Strict Chest To Bar Pull Ups Even Rounds 8 Heavy Push Press; build slightly across sets *pulled from floor B. 3 Sets; note the UB in the range 9-12 UB Clapping Push Ups 12/10 Cal Bike 9-12 UB Kipping Pull Ups 12 Straight Legged Sit Ups rest 2 minutes between sets Score/Notes A. # of pulls, weight for PP B. Nothing, get through it and work on consistency, these sets are UB each round so, change as you need to to accomplish that [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.5"] FIT A. E90s x 10 (15min) Build slightly across sets; start moderate Rounds 1-5 5 Barbell RDL *focus on positions Rounds 6-10 5 Front Squats @3211 *choose a weight you can pull from the floor B. AMRAP IN 12 MIN *Grind 12 Russian KB Swings *Heavy 20m Forward Bear Crawl 8/leg Alternating Goblet Reverse Lunges 8 Modified Toes to Bar COMP A. E90s x 10 (15min) Build slightly across sets; start moderate Odd Rounds 4 Clean Lift Off w/ pause above knee Even Rounds 1 Power Clean *take 3 seconds to get to the knee 1 Hang Power Clean 1 Hang Clean 1 Front Squat B. AMRAP IN 12 MIN *Grind 8 Dual KB Clean 55/35 20m Forward Bear Crawl 8/leg Alternating Dual KB Reverse Lunges 55/35 8 Toes to Bar Score: A. Heaviest Weight B. Weight Used for KB work Notes: You'll notice I will be assigning weights now for Comp. If you cannot do that movement with those weights, choose Fit. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.6"] FIT A. 3 Sets *all tough 8 Bent Over DB Row/arm rest 90s 5 Close Grip Bench Press + 20m Reverse Bear Crawl rest 90s B. 3 Sets 10 Ring Rows w/1 second pause at top rest 30s 10 Plank Walk outs rest 30s 10 Reverse Snow Angels rest 30s COMP A. 3 Sets *all tough 8 Bent Over DB Row/arm rest 90s 5 Close Grip Bench Press + 5-10m handstand Walk *you get one drop here, if you drop a second time in the 5-10, call it for that round rest 90s B. 3 Sets for QUALITY 10 Ring Rows w/ 1 second pause at top rest 30s 3 Wall Walks w/2 second pause at top rest 30s 10 Reverse Snow Angels rest 30s Score: A. Row weight / Bench Weight B. No Score, for quality [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.7"] FIT A. 3 Minutes to complete @ CONSISTENT PACES 5.10.15 No Push Up Burpees Air Squats/Goblet Squats *UB Sets *50 Single Unders 3 Minute Rest x 3 Sets B. 3 Minute Amrap @ CONSISTENT PACES 16 American KB Swings 100m Run (in 10m Shuttles) 3 Minute Rest x 3 Sets COMP A. 3 Minutes to complete @ CONSISTENT PACES 5.10.15 Burpees Wall Balls 20/14 *50 Double Under Cash Out 3 Minute Rest x 3 Sets B. 3 Minute Amrap @ CONSISTENT PACES 8 Single Arm DB/KB Hang Clean and Jerks/arm 55/35 100m Run (in 10m Shuttles) 3 Minute Rest x 3 Sets Score: A. Time you finished each round in B. Rounds + Reps each round Notes: A. SCALE SO YOU CAN FINISH IN THE TIME, if you cannot get into the doubles for comp...don't do it. If you are doing Comp, you are doing those weights as well. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.8"] FIT & COMP Christmas Workout Series #1 Surprise Workout [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.9"] FIT A. Grind 18 Minute Amrap 40m Reverse Sled Drag 10 Incline Push Ups @ 2020 10 Bent Over DB/KB Row 10 Straight Legged Sit Ups 20s Pike HS Hold or 40s Plank COMP 18 Minute Amrap 40m Reverse Sled Drag 5 Renegade Rows 5 Strict Toes to Bar 20s Wall Facing HS Hold [/elitetoggle][/eliteaccordion]

Programming 11.26 – 12.2

By: 0

[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 Thanksgiving and Black Friday 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 11.26"] FIT COMPARE A/B to your results from the programming week of 10.8 A. 15 Minute cap Establish a heavy Back Squat x5 @3111 for the day B. Max Strict Ring Rows in 5 minutes C. For time - 12 Minute Cap 20 Db/Kb Suitcase Reverse Lunges 40 JR Singles 18 Db/Kb Suitcase Reverse Lunges 60 JR Singles 16 Db/Kb Suitcase Reverse Lunges 80 JR Singles 12 Db/Kb Suitcase Reverse Lunges 100 JR Singles COMP A. 15 Minute cap Establish a heavy Back Squat Single for the day B. Max Strict Pull Ups in 5 minutes C. For time - 12 Minute Cap 14 Barbell Front Rack Reverse Lunges 20 Double Unders 12 Barbell Front Rack Reverse Lunges 40 Double Unders 10 Barbell Front Rack Reverse Lunges 60 Double Unders 8 Barbell Front Rack Reverse Lunges 80 Double Unders Score: A. Weight B. First set unbroken AND total reps. C. Time/Weight Notes: C. I want the lunges to be heavy [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 11.27"] FIT COMPARE A/B to your results from the programming week of 10.8 A. 20 Min Cap - Tough Effort 10.9.8.7.6.5.4.3.2.1 Push Up/Incline Push Up Farmers Carry 30m after each set B. 20 Min Cap - Tough Effort 1.2.3.4.5.6.7.8.9.10 Dumbbell/KB Deadlifts 10 Ab Mat Sit Ups between each set COMP A. 20 Min Cap - Tough Effort 10.9.8.7.6.5.4.3.2.1 Ring Push Up Farmers Carry 30m after each set B. 20 Min Cap - Tough Effort 1.2.3.4.5.6.7.8.9.10 Dumbbell/KB Deadlifts Strict Toes Through Rings/ Kipping Toes through rings Score: A. Time and FC weight B. Time and DB/KB Weight Notes: A/B. Pick a weight and modification that allows for the first set of 10 to be tough but unbroken. For the ladder up - pick a weight as though you feel the 10's could be unbroken. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 11.28"] FIT COMPARE A to your results from the programming week of 10.8 A. 30 Minute Amrap 15 Russian Kettlebell Swings 35 Double Unders/Singles 15 Ball Slams 200m Run 15 Box Jumps with Step Down 10/8 Cal Bike COMP A. 30 Minute Amrap 15 American Kettlebell Swings 35 Double Unders 15 Ball Slams 200m Run 15 Box Jumps with Step Down 24"/20" 10/8 Cal Bike Score: Rounds + Reps Notes: If weather permits for the run, do it. If it's super snowy and dangerous - omit run. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 11.29"] FIT COMPARE A/B to your results from the programming week of 10.8 A. 15 Minute Cap Deadlift - build to a heavy Double, however you are feeling, go for it. B. KB Complex 3-4 Sets 12 Dual DB Deadlifts 9 Dual DB Cleans 6 Dual DB Push Press 20m Dual DB Rack Carry Rest as needed between x 4 Sets COMP A. 15 Minute Cap Power Clean and Jerk - build to a heavy single today, however you are feeling, go for it. B. KB Complex 3-4 Sets 12 Dual KB Sumo Deadlifts 9 Dual KB Cleans 6 Dual KB Push Press 20m Dual KB Rack Carry Rest as needed between x 4 Sets Score: A. Heaviest load B. Heaviest Complex Weight Notes: A. You know what to do. B. These sets are meant to be unbroken, build to the heaviest set you can manage. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 11.30"] FIT & COMP A. 10m Shuttle Run 3 Minutes rest 3 Minutes x 2 Sets Bike 3 Minutes for calories rest 3 minutes x 2 Sets Row 3 Minutes for calories rest 3 minutes x 2 Sets Score: Run: #of 10m trips each round Bike: #of calories each round Row: # of calories each round notes: Work on CONSISTENCY in your pacing If there are more than 18 in class from a logistics standpoint, we will put in a 15s transition to allow some to go during the rest while still allowing for an entire 3 min of work [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.1"] FIT COMPARE A/B to your results from the programming week of 10.8 A. 15 Minute Cap Overhead Squat / Front Squat - build to a heavy double B. EMOM x 12 Min 1. 15 Wall Balls 2. Bike 10/7 Cals 2. 14 Alternating DB Curls COMP A. 15 Minute Cap Power Snatch - build to a heavy single for the day B. EMOM x 12 Min 1. 15 Wall Balls 2. Bike 13/10 Cals, tough (scale to 10/7 if needed) 2. 14 Alternating DB Curls Score: A. Heaviest weight. B. Don't score, just challenge yourself. Notes: A. Just a heavy set for the day. B. If these numbers don't work for you, find something challenging that you can maintain, I want this to be tough but doable during the range. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.2"] FIT & COMP Around the world work A. 60 Min Amrap @ conversational pace Bike 2 Min; consistent pace 10m Bear Crawl Forward 10-15 Sit Ups 20 Alternating Single Leg Cone Touches Row 2 Min; consistent pace 10m Reverse Bear Crawl 30-45s Front Plank on elbows 15 American KB Swings 30m Single Arm Bottoms Up KB Walk/arm [/elitetoggle][/eliteaccordion]