CFSB MEMORIAL DAY MURPH 2018

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MEMORIAL DAY MURPH Monday May 28th 2018 Arrive at 9:00am Wod Begins at 10:00am hanging out from 11:00am - 12:00pm Potluck! Bring Some Food/Drinks and Hang out After! A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need of help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three teammates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”. For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam. The Workout “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Notes: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Scaled Variation: Row 250 meters or Bike .5 miles 15 incline pushups 20 ring rows 25 air squats x 4 rounds Scaled Notes: You may also perform Murph in a team of 2-4.

2018 05 16

Programming 5.14 – 5.20

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[eliteaccordion][elitetoggle title="Whats going on this week!"] Bring A Friend Day on Saturday!!!! 5.19! Sports Performance Camp Pre-registration is up! Click here for more details 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 5.14"] FIT A. EMOM Pull Ups x 8-12 Glute March x 40s x 4 Sets (8 min) B. EMOM Left Split Squat in place x 8-12 Right Split Squat in place x 8-12 10 Russian Twists L/R=1 x 4 Sets (12 min) Build C. 10 Heavy Unbroken DB Clean and Jerks 20 Calorie Bike rest 2-3+ minutes x 3 sets COMP A. EMOM 10 UB Double KB/DB Thrusters 1 minute rest 10 DBL Russian KB Swings 1 minute rest x 6 Sets (24 min) All sets challenging, adjust as you need to B. 10 Unbroken Shoulder to Overhead 20 Calorie Bike rest 2-3+ minutes x 3 Sets Score: Strength Portion(s) Sweet jesus, look at all of this stuff. Just challenge yourself, lets only score the conditioning today. Conditioning: Weight Used, and round time individually. Notes: Rest times may be dependant on class size, you'll share DB's so flow through and be prepared to get after it, as long as you are getting at least 2 minutes of rest - cool. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 5.15"] FIT A. EMOM Deadlift x 8-12 Push Ups Singles or Double Unders 2 minute rest x 5 Sets (25 min) Build, Push ups aren't unbroken, just go B. 10 minutes to finish 20 Sit Ups 20 Unbroken Ring Rows x 3 Sets COMP A. EMOM Power Clean x 3 rest 2 min x 5 sets (15 Min) Build, try to beat your prior # on this + Directly transition after the last 2 minute rest into EMOM 10 Alternating DB/KB Snatches 30-50 Double Unders x 5 sets (10 minutes, which makes this whole series 25 minutes long) B. For time - 10 Minute Cap 75 Toes to Bar Don't tear your hands apart Score: Fit A: DL Weight, Total Push ups, Total Singles/Dbls Fit B: Time or reps in cap Comp A: Heaviest Weight Power Clean - don't worry about the second EMOM Comp B: Total time or reps in cap [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 5.16"] FIT & COMP 30 Minute Amrap - Teams of 2- Alternate Movements 10 Ball Slams 30 Double Unders 10 NPBP 30 Double Unders 100m Run Score: Rounds + Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 5.17"] FIT A. EMOM Bent Over Dual Dumbbell Row x 8-12 rest 1 minute Bench Press x 6-9 rest 1 minute x 5 Sets (20 min) Build across sets B. Amrap in 15 Minutes 15 Push Ups 30 Air Squats COMP A. EMOM 10 Hanging Hip Taps L/R=1 rest 1 minute Bent Over Barbell Row x 8-12 rest 1 minute x 5 Sets (20 min) Build across sets B. Amrap in 15 minutes 5 Full Cleans, heavy 15 Ring Dips Score: Fit A: heaviest weights for both Fit B: Total Reps Comp A: Bent over barbell weight Comp B: total reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 5.18"] FIT A. EMOM Strict Dumbell Press x 8-12 10-15 Steps Left Hip Circles 10-15 Steps Right Hip Circles x 5 Sets (15 min) Build across the sets B. For time - 9 minute cap 21-15-9 of Hanging Knee Raises Jumping Pull Ups Reverse Lunges L/R =1 COMP A. EMOM Strict Barbell Press x 5 rest 2 minutes x 5 sets (12 min) Build across the sets B. For time - 9 minute cap 21-15-9 Power Snatch 75/55 Hand Release Push Ups Score: Fit A: Dumbbell Press Weight Fit B: Time or reps in cap Comp A: Barbell Press Weight Comp B: Time or reps in cap [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="BRING A FRIEND DAY Saturday 5.19"] FIT & COMP A. Teams of 3 3 min Amrap 7 Burpees, 7 Med Ball Cleans/Squats 3 min Calorie Bike 3 min rest 4 Sets (36 min) Score: Cals + Step Ups Each round [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 5.20"] A. LE Repeatability Test Row 250 10 KBS 10 Burpees 10 KBS 10 Burpees 10 KBS Row 250 rest 10 min x 2 sets Score: Individual times each round [/elitetoggle][/eliteaccordion]

2018 05 13

Programming 5.7 – 5.13

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[eliteaccordion][elitetoggle title="Whats going on this week!"] NEW SWAG! Pre Orders are up! Get it in by Friday! 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 5.7"] FIT A. EMOM Pull Ups x 8-12 *Banded Weighted Glute Bridge x 8-12 x 3 Sets (6 min) Build B. EMOM Left Split Squat in place x 8-12 Right Split Squt in place x 8-12 Left Side Plank x 20-45s Right Side Plank x 20-45s x 3 Sets (12 min) Build C. 10 Minute Amrap 5+ Max Strict Presses @ 45/35 Every time you break, perform 50 Singles If the bar is too heavy, use dumbells or weighted PVC COMP A. EMOM Front Squat x 5 1 minute rest Weighted Glute Bridge x 8-12 1 minute rest x 6 Sets (24 min) Build on first 3 sets, last 3 sets challenging B. 10 Minute Amrap 10 Unbroken Shoulder to Overhead 30 Double Unders If you break, you must take weight off your bar, and you can't put it back on. Score: Fit A: Total Pull Ups Fit B: Split Squat Weight Fit C: Total # of presses COMP A: Front Squat Weight COMP B: Shoulder to Overhead Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 5.8"] FIT A. EMOM Deadlift x 8-12 Push Ups 1 minute rest x 5 Sets (15 min) Push ups aren't unbroken, just go Build on DL B. For time - 10 min cap 40 Ring Rows Run 200m 40 Hanging Knee Raises Run 200m 40 Kettlebell Swings Run 200m COMP A. EMOM Power Clean x 3 rest 2 min x 5 sets (15 Min) Build B. For time - 10 min cap 20 Strict Pull Ups Run 200m 20 Hanging Hip Taps (L/R=1) Run 200m 20 AHAP Dumbbell Swings Run 200m Score: Fit A: Deadlift weight Fit B: Time or reps in cap Comp A: Power Clean weight Comp B: Time or reps in cap [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 5.9"] FIT & COMP A. 30 Minute Amrap - Alternate Movements between teams of 2 15 Cal Bike 15 Cal Row 30 Double Unders 15 Box Jumps with Step Down Farmers Walk 50 Yards out and back (25 out and back) Score: FIT & COMP: Rounds + Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 5.10"] FIT A. EMOM Bent Over Barbell Row x 8-12 rest 1 minute Back Squat x 6-9 rest 1 minute x 5 Sets (20 min) Build across sets B. 8 Floor Presses (AHAP) Max Unbroken Weighted Glute Bridges with that same weight rest as long as it takes for your partner to go x 4 Sets each COMP A. EMOM Weighted Pull Up x 1-3 rest 1 minute Bent Over Barbell Row x 8-12 rest 1 minute x 5 Sets (20 min) Build across sets B. 8 Floor Presses (AHAP) Max Unbroken Weighted Glute Bridges with that same weight rest as long as it takes for your partner to go x 4 Sets each Score: Fit A: Back Squat Weight Fit B: Floor Press Weight COMP A: Weighted Pull Up Weight COMP B: Floor Press Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 5.11"] Don't forget! Pre-Orders are up today for Swag! FIT A. EMOM Strict Press x 8-12 10-15 Steps Left Hip Circles 10-15 Steps Right Hip Circles x 4 Sets (12 min) Build across the sets B. EMOM Rear Foot Elevated DB RDL Left x 8-12 Rear Foot Elevated DB RDL Right x 8-12 Forearm Plank x 30-45s x 4 Sets (12 min) Build across the sets C. 10 Minute Amrap 3+ Max Strict Pull Ups 15 Ball Slams *use bands if needed COMP A. EMOM Press x 5 rest 2 minutes x 4 sets (12 min) Build across the sets B. EMOM Push Press x 2 rest 2 minutes x 4 sets (12 min) Build across the sets C. 10 Minute Amrap 2 Rope Climbs 20 Ball Slams FIT A: Strict Press Weight FIT B: RDL Weight FIT C: Rounds + Reps COMP A: Press Weight COMP B: Push Press Weight COMP C: Rounds + Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 5.12"] FIT & COMP Teams of Two - 60s at each station split between partners (30s a piece) Wall Balls Russian KBS Box Jumps with Step Down Push Press Double Unders x 4 Sets (20 min) FIT & COMP: Total Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 5.13"] FIT & COMP A. 10s Bike @ 100% effort walk 2:30 x 5 Sets B. Death by 10m Score: Death by 10 [/elitetoggle][/eliteaccordion]

2018 05 06

NEW SWAG ALERT: Red, White, and Blue CFSB Shirts

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Just in time for summer, we are proud to launch our next shirt and tank top! The t-shirt and racer back tank top are a gray tri-blend material with CrossFit South Bend in red, white and blue! These shirts and tanks won't make your reps any easier for Memorial Day Murph but you'll look good doing it! DEADLINE FOR ORDERING THE SHIRTS IS 1 WEEK - so Friday May 11th Womens Shirt Order Link https://crossfit-south-bend.myshopify.com/products/usausausa Mens Shirt Order Link https://crossfit-south-bend.myshopify.com/products/usausa - Chad

2018 05 04

Programming 4.30 – 5.6

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[eliteaccordion][elitetoggle title="Whats going on this week!"] 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 4.30"] FIT A. 50s to hit a max unbroken Sorenson hold 50s rest 50s to hit max push ups 50s rest 50s Bike for cals 50s rest x4 B. 12 Minute Amrap - Teams of 2 20 Ball Slams 200m Run COMP A. 20 minutes to establish a Deadlift 1rm B. 12 Minute Amrap - Teams of 2 20 Ball Slams 200m Run Score: Fit A: Lowest sorenson time, lowest # of push ups, lowest # of bike cals. Comp A: Deadlift Weight Fit/Comp B: Total Ball Slam Reps Notes: Fit A: the push ups do not have to be unbroken On B, this is man overboard style, one partner runs while the other performs ball slams - when your partner comes back, you switch and continue ball slams - we don't score the run - the runner is just the pace setter. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 5.1"] FIT A, 50s max ring rows 50s rest 50s max wall balls 50s rest 50s max sit ups 50s rest x4 Sets B. 5 Sets 20 Unbroken Alternating Reverse Lunges 2 minutes rest COMP A. 20 Minutes to finish 4-5 Sets Power Clean + Front Squat (1+5) 3+ Max Strict Pull Ups B. 5 Sets 12-20 Left Side Rear Foot Elevated Split Squat rest 60s 12-20 Right Side Rear Foot Elevated Split Squats rest 60s Score: Fit A: Lowest # Ring Rows, Lowest # Wall Ball, Lower # Sit Ups Comp A: Weight and Total Pull Ups Fit & Comp B: Weight Notes: Modifications for Reverse Lunges are single leg glute bridges - or 10 split squats in place each leg. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 5.2"] FIT A. 30 Minutes to finish Fuil Thacker Method Warm Up for Snatch B. Every 90s x 10 sets 2 Hang Power Snatches Notes: B. Keep it fast and smooth, work quality of movement - don't load if it looks bad. Mods Snatch RDL > Hang Pull > Hang Power Snatch COMP A. 30 Minutes to finish Fuil Thacker Method Warm Up for Snatch B. Every 90s x 10 sets Build to a heavy Power Snatch x 1 over the 10 sets Notes: B. Keep it fast and smooth Score: Snatch Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 5.3"] FIT A. Rope technique work B. 5 Sets 3 Rope Lowers 5 Heavy Front Squats Row 20 Cals, hard rest 2-3 minutes between sets COMP A. Rope technique work B. 5 Sets 5 Heavy Front Squats 2 Rope Climbs Row 20 Cals, hard rest 2-3 minutes between sets Score: B - weight and your range of time (slowest to fastest) Notes: Mods for Rope climbs - Ring Rows x 15, Strict Pull Ups x 7-10, Rope Lowers (down/up = 1) work on being consistent with your times - if we have a ton of people in class, biking 20 cals is an option. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 5.4"] FIT A. Every 90s each station 5 Strict Presses, build 5 Deadlifts, build 15-20 Anchored Ab Mat Sit Ups x 6 sets (27:00) B. 6 Minute Amrap 30 Russian KB Swings 60 Singles COMP A. 27 Minutes to finish 5.3.1.5.3.1 Strict Press + Warm up for B within the 27 B. For time - 6 Minute Cap 21 Deadlifts @ bodyweight 50 Double Unders 15 Deadlifts @ bodyweight 75 Double Unders 9 Deadlifts @ bodyweight 100 Double Unders Score: Fit A: press and dl weight Comp A: Heaviest press Fit B: Total Reps Comp B: Time or reps in cap Notes: Comp A: I want the second 5.3.1 to be heavier than the first. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="CLOSED FOR WALK MS - CLICK FOR DETAILS"] Hey all! Check out the details on meeting place by clicking here CrossFit South Bend will be out there at 9:00am!!! if you will be trickling in through the day that is fine as well. Also a reminder to register and/or donate!!! Click here[/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 5.6"] FIT & COMP 30s Bike 30s Left Arm Overhead Hold 30s Right Arm Overhead Hold 30s Run 30s Hanging Hip Taps 30s Row 30s Left Side Plank 30s Right Side Plank x 7 sets [/elitetoggle][/eliteaccordion]

2018 04 29

Programming 4.23 – 4.29

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[eliteaccordion][elitetoggle title="Whats going on this week!"] Want to get cut up for the summer? Check out our Physique Cohort 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 4.23"] FIT A. EMOM,Build 6-9 Barbell RDL 6-9 Dumbbell Press 6-8 Left Side Plank rotations @ 3 down, 3 up 6-8 Right Side plank rotations @ 3 down, 3 up x 4 sets (16 min total) B. 30s Left Arm Russian KB Swing 30s Right Arm Russian KB Swing 30s Left Arm KB Push Press 30s Right Arm KB Push Press 60s Singles/Dbl Practice x 4 sets (12 minutes total) COMP A. @ the top of a 2 minute mark x 8 sets (16 minutes) Build, Hang Power Clean + Jerk (2+2) B. 30s Hang Power Cleans @ 60% of today's complex 30s Burpees Over Bar 30s Double Unders 90s Rest x 4 sets - work consistency from set to set (12 minutes total) Scoring: Fit A. RDL Weight Comp A.HPC Weight Fit B. Total Reps CompB. Total Reps Notes: The clock will be set for an EMOM for part A, and a 30/30/30/30 for part B. If that isn't your time scheme - pay attention - figure it out and be present in the workout. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 4.24"] FIT A. 20 minutes to finish, Build, keep sets mostly heavy 3 Sets 6-9 Back Squats 9-12 Single Arm Bent Over Rows Left 9-12 Single Arm Bent Over Rows Right 30-60s Plank on elbows B. For time - 9 minute cap Row 1000/850m 50 Thrusters 30 No Push Up Burpees COMP A. 20 minutes to finish,Build 3 Sets Back Squat x 3 3+ Max Strict Pull Ups 10 Hanging L-sit Flutter Kicks (L/R=1) B. "Jackie" For time - 9 minute cap Row 1000m (m/f) 50 Thrusters @ 45# 30 Pull Ups Score: FitA: Squat Weight and Bent Row Weight CompA: Squat Weight and Pull Up Weight Fit B: Time or reps in cap Comp B: Time or reps in cap [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 4.25"] FIT A. 30 Minutes to finish Full Thacker Method Warm Up for Clean B. EMOM 10 Minutes 2-3 Hang Power Cleans Notes: B. Keep it fast and smooth, work quality of movement - don't load if it looks bad. Mods RDL > Hang Clean Pull > Hang Power Clean COMP A. 30 Minutes to finish Full Thacker Method Warm Up for Clean B. EMOM 10 Minutes Hang Clean x 2 Build to a heavy set of the complex Notes: B. Keep it fast and smooth Score: Complex Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 4.26"] FIT A. 15 minutes to finish, build 3x8 Overhead Squat B. 20 Minute Amrap 21 Air Squats 15 Sit ups 9 Ring Rows COMP A. 15 Minutes to finish, Find a 3rm Overhead Squat B. 20 Minute Amrap 5 Pull Ups 10 Push Ups 15 Air Squats Score: Fit and Comp A:Weight Fit and Comp B: Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 4.27"] FIT A. 2:00 to finish at each station (24 minutes total) Build Close Grip Bench Press x 3-6 20 Landmine Twists 10 Single Leg Glute Bridges each leg x4 sets B. 90s to finish 8 No Push Up Burpees 12 Russian KB Swings Run in remaining time rest 90s between sets x3 Sets COMP A. 2:00 to finish at each station (24 minutes total) 3.2.1.3.2.1 Close Grip Bench Press 15 Weighted Glute Bridges x6 Sets B. 90s to finish 10 Burpees 15 Russian KB Swings Run in remaining time x3 sets Score: Fit & Comp A: Bench Weight Fit & Comp B: No score, just get after it. Notes: For Comp on the bench - I want the second 3.2.1 to be heavier than the first [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 4.28"] FIT & COMP A. Teams of 5 Bike 20s Very Hard Transition 40s x4 Sets *At minimum Teams of 4, more rest is okay, less rest is not. B. 15 Minute Amrap 10 Turkish Get Ups 100 Doubles/Singles [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 4.29"] FIT& COMP A. 1 Minute Bike 1 Minute Step Ups 1 Minute Row 1 Minute Sled Push 1 Minute Heavy KB Front Rack Walk x7 Sets [/elitetoggle][/eliteaccordion]

2018 04 22

Programming 4.16 – 4.22

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[eliteaccordion][elitetoggle title="Whats going on this week!"] Our next Kids Class registration is closing soon! Click here to fill out the form if you are interested! Want to get cut up for the summer? Check out our Physique Cohort 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 4.16"] FIT A. EMOM,Build 8-10 Left - Rear Foot Elevated RDL 8-10 Right - Rear Foot Elevated RDL 8-10 Left Arm Dumbbell Press 8-10 Right Arm Dumbbell Press 30-60s Left Side Plank 30-60s Right Side Plank x 4 sets (24 min total) B. For time - 8 minute cap 30.20.10 Russian KB Swings Push Ups COMP A. @ the top of a 2 minute mark 8 RDL, Start moderate, build to heavy 8 Unbroken Shoulder to Overhead, Start moderate, build to heavy 6+ Max Unbroken TTB *stop 3 reps short of fail x4 Sets (24 Minutes total) B. 8 Minute Amrap 20 KB/DB Snatches 55/35 10 Handstand Push Ups Score: FitA: Heaviest RDL Weight and DB Press Weight CompA: Heaviest RDL Weight,Shoulder to Overhead Weight, total TTB. FitB: Time or reps in cap CompB: Reps Notes: Fit A: Build on the sets, start off moderate. Fit B: Mods > Incline Push Ups, Deficit Push Ups CompA: You should have enough time to transition your weight from RDL to UB STO - this is pulled from the floor on the first one. CompB: I will allow Ring Dips (not scaled ones) or Strict/Kipping HSPU up to 2 mats under the head. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 4.17"] FIT A. 20 Minute Amrap @ Conversational pace - NFT 10 Ring Rows, moderate 30s Front Rack Bottom of Squat Hold 30-60s Dead Bug Hold B. 20 Minutes to establish Back Squat 5rn COMP A. EMOM (20 minutes) 8-10 Bent Over Row, build 3-6 Left Side Plank Clamshells 3-6 Right Side Plank Clamshells 60s rest x 5 sets B. 20 Minutes to establish Back Squat 1rm Score: FitA: No score, conversational pace CompA: No Score, conversational pace FitB: Heaviest weight CompB: Heaviest Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 4.18"] FIT A. 30 Minutes to finish Full Thacker Method Warm Up for Snatch B. Every 90s x 8 Sets (12 min) 3-4 Hang Power Snatches Notes: B. Keep it fast and smooth, work quality of movement - don't load if it looks bad. Mods Snatch RDL > Hang Pull > Hang Power Snatch COMP A. 30 Minutes to finish Full Thacker Method Warm Up for Snatch B. Every 90s x 8 Sets (12 minutes) Build to a heavy Power Snatch + Overhead Squat (1+3) Build to a heavy set of the complex Notes: B. Keep it fast and smooth Score: Complex Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 4.19"] FIT A. 4 Sets - 20 Minutes to finish 9-12 Strict Pull Ups 100' Farmers walk, heavy B. 150 Wall Balls for time - 8 minute cap COMP A. 4 Sets - 20 minutes to finish Weighted Pull Up x 3 100' Farmers Walk B. Karen 150 Wall Balls for time 20/14#, 10/9 - 8 minute cap Score: FitA: Total pull ups and lowest Farmers Walk Weight. CompA: Heaviest pull up set and lowest farmers walk weight. Fit B: Time or reps in cap CompB: Time or reps in cap Notes: For farmers walks - Start heavy and challenging - you get ONE set down, if you have to set it down more than once during your set, you must grab another weight for your next set. Because some of you MFers will game the system - If you set it down more than once on your last set (because you don't have another set coming after that)- subtract #20 from your score. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday"] FIT A. 90s to finish each station Close Grip Bench Press x 5-8, build Banded Good Mornings x 8-10 Ab Mat Sit Ups x 10-20 x4 sets B. 20 Minutes to find Deadlift 5rm COMP A. 20 Minutes to finish 4 Sets Close Grip Bench Press x2-3, build to a heavy set in the range B. 20 Minutes to find a Power Clean 1rm Score: FitA: Bench press weight CompA: Bench press weight FitB: DL Weight CompB: PC Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 4.21"] FIT & COMP 20 Minute Amrap 10 Alternating Turkish Get Ups 40 Doubles or 80 Singles 20 Alternating KB Snatches 40 Doubles or 80 Singles 30 American Kettlebell Swings 40 Doubles or 80 Singles Score: Total reps in the time [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 4.22"] Gym roll up doors open at 10, if you care about the modality you choose - line up at the door and wait because it will be first come first serve. I will have 8 Biking Spots 6 Rowing Spots 5 Weighted Vest Spots The people who come in first will write their name on the board to choose what they want do to. FIT & COMP 50-60 minute Bike or 50-60 minute Row or 50-60 minute Weighted Vest Walk this allows for 19 Spots, if more people come in, you'll be carrying a sandbag on your back for 60 minutes. Score: Total Cals for Bike Total Meters for Row Total Yards for Weighted Vest Walk [/elitetoggle][/eliteaccordion]

2018 04 15

Programming 4.9 – 4.15

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[eliteaccordion][elitetoggle title="Whats going on this week!"] April 21st - May 26th Begins our Next CrossFit Kids Class! Email Amy@crossfitsouthbend.com if you are interested! Want to get cut up for the summer? Check out our Physique Cohort Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 4.9"] FIT W/U: Group warm up will include DL/Power Clean WU A. 4 Sets, each at the top of a 90s mark (18 minutes) Deadlift x 8-10, build on sets 8+ Max Unbroken Push Ups 40-60s Plank B. Amrap in 15 minutes 10 Push Press 20 Kettlebell Swings 30 Double Unders COMP A. 18 Minutes to finish Power Clean 4x1.1, rest 20s between singles, rest 2-3 minutes between sets B. Amrap in 15 minutes 10 Clean and Jerks @ 60% of your heaviest 1.1 50 Double Unders Score: Fit A: Deadlift weight Comp A: Heaviest PC Fit & Comp B: Total Reps Mod Incline Push Ups > Push Ups > Deficit Push Ups Incline Plank > Plank > Plank on Rings [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 4.10"] FIT A. 4 Sets, 30 Minutes to finish 8 Overhead Squats @ 3231, build 10+ Max Supinated Grip Pull Ups 40-60s Side Plank Left 40-60s Side Plank Right B. Row 500m, hard COMP A. 30 Minutes to finish Front Squat 5.3.1, 5.3.1 Weighted Pull Up 6x3 B. Row 500m, hard score: Fit A: heaviest OHS weight, total # pull ups Comp A: Heaviest FS, pull up weight notes: For Comp's FS - I want the second set heaviest than the 1st suggested warming up after the strength piece for rowing if time allows Row 15s, hard rest Row 30s, hard rest Row 45s, hard rest Row 60s, somewhat hard rest I'd like to see some climbing in pacing - with enough rest to feel somewhat recovered (depending on class size - at a minimum 3x the amount of time you rowed) Mod Front Squat - Overhead Squats Ring Rows - Pull Ups Strict Pull Ups - Weighted Pull Ups [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 4.11"] FIT A. 30 Minutes to finish Fuil Thacker Method Warm Up for Clean B. EMOM 10 Minutes 3-4 Hang Power Cleans Notes: B. Keep it fast and smooth, work quality of movement - don't load if it looks bad. Mods RDL > Hang Clean Pull > Hang Power Clean COMP A. 30 Minutes to finish Fuil Thacker Method Warm Up for Clean B. EMOM 10 Minutes Clean Deadlift + Hang Clean ( 3 +1 ) Build to a heavy set of the complex Notes: B. Keep it fast and smooth Score: Complex Weight[/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 4.12"] FIT A. 4 Sets, 32 minute cap - all sets challenging 10-15 Dumbbell Bent Over Rows Left Arm rest 30s 10-15 Dumbbell Bent Over Rows Right Arm rest 30s 20-30 Unbroken Wall Balls rest 30s 20 Calorie Bike rest 30s COMP A. 5 Sets, 32 Minute Cap 1-5 Unbroken Muscle Ups 20 Wall Balls 30 Cal Bike rest 2-3 minutes Score: Nothing, train, get after it today Notes: Fit: Start with heavy weights for the bent rows [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 4.13"] FIT A. 4 Sets, each at the top of a 90s mark Close Grip Bench Press x 8-10 @ 21X1 10 Single Leg Bench Supported RDL Left @ 2110 10 Single Leg Bench Supported RDL Right @ 2110 B. Amrap in 15 minutes 30 Russian KB Swings 15 Hanging Knee Raises Run 200m COMP A, 20 Minutes to finish Standard Grip Bench Press 5.3.1,5.3.1 B. Amrap in 15 minutes 30 Alternating KB Snatches 55/35 15 Toes to Bar Run 200m Score: A: Bench weight B: Rounds + Reps Notes: Close grip - directly in front of the shoulders If you have issues with the SLBSRDL (lol) perform the movement with foot supported on the ground MOD Hanging Knee Raises > Sit Ups If running is shitty outside, coaches choice [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 4.14"] A. 30s Left Arm DB/KB Hang Clean and Jerks 30s Right Arm DB/KB Hang Clean and Jerks 60s Double Unders 60s Wall Balls 60s Calorie Bike 60s Rest x4 Sets Score: Total Reps Notes: Work on being consistent [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 4.15"] A. 60s Crocodile Breathing 15 Half Kneeling Pallof Press Left Arm 15 Half Kneeling Pallof Press Right Arm B. Amrap in 10 Minutes @ 60% effort 10 Med Ball to Toes 30s Heavy Front Rack Hold 30 Doubles or 30 singles C. 60s Row 60s Bike 60s Run 60s Step Ups 5 sets [/elitetoggle][/eliteaccordion]

2018 04 08

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