[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]Mitch officially a CFSB Coach!  Wades Army 2016! Click here for details November Fundamentals  Amy's Treat Corner - Halloween 2016 Crossfit Lift Off November 3rd ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**[/x_accordion_item][x_accordion_item title="Monday 10.31.16" open="false"]Monday 10.31.16 Warm Up: Accumulate 30 Single Leg Glute Bridges each leg during the warm up. A. Back Squat 5rm @ 30X1 score weight B. 3 Rounds 3 Minute amrap 15 Unbroken Thrusters 30 Double Unders 3 Minutes rest score reps for rounds separately [notes] Back Squat: Try to beat your 5rm from last week Part B: The unbroken weight for thrusters signifies that I want this workout to be aerobic and sustainable. 15 Unbroken can be nasty, so be conservative. I want consistency from round to round here. Double Unders can be coaches choice on scaling.[/x_accordion_item][x_accordion_item title="Tuesday 11.1.16" open="false"]Tuesday 11.1.16 Warm Up: Accumulate 30 reps of childs pose during the warm up A. Bench Press 5x3 score weight B. Every Minute on the Minute for 12 Minutes Minute 1: 2 Heavy GTO Minute 2: 20s Bar over Burpees Minute 3: 20s to perform 1 set of unbroken pull ups Minute 4: 30s Row for calories score GTO weight, then total up your burpees/pull ups/cals together [notes] Bench: Get after it and try to keep all sets pretty heavy - within 80% of your 1rm EMOM: This is meant to be heavy, then fast and smooth through the remainder of the minutes. You are an adult, watch the clock on your own to figure out when to stop. No need to worry about consistency, just get after it during the time period. Each time period begins at the top of the minute as well, not when you choose to perform it. [/x_accordion_item][x_accordion_item title="Wednesday 11.2.16" open="false"]Wednesday 11.2.16 Warm Up: Accumulate 10 See Saw Walks each leg during the warm up A. 3 Rounds @ the top of a 4 minute mark 5 Deadlifts as heavy as possible rest 30s 3 High as possible Box Jumps score weight B. 4 Rounds 1 minute to perform 7 Medicine Ball Cleans Run max 10 yard shuttles in time remaining in that minute score is # of shuttles and med ball weight [notes] A. Box Jumps are as high as possible...without eating shit on the box jumps. Use last weeks DL as a reference point. B. Pick a weight you can hammer through for the MBC, I want fast consistent movement here - this is one minute directly into the next, so if the bell goes off for the next minute and you are running - get your ass across to your ball and get back to work. This is also 4 minutes, it would make sense for you to pace the run a little.[/x_accordion_item][x_accordion_item title="Thursday 11.3.16" open="false"]Thursday 11.3.16 Warm Up: Accumulate 20 Scap Pulls during the warm up A. Vertical Pulling Pick one to perform in 15 minutes *4x Max effort ring rows *4x Max effort strict pull ups *Find 3rm weighted pull up B. Amrap in 20 minutes 60s Contralateral Deadbugs 10 Russian Twists with plate 20 Kettlebell Swings [notes] A. Use last week as a reference point for this if you did it. Pick something as a starting point that you can challenge an 7-12 rep range to start if you aren't hitting a weighted pull up. B. Try to pick a weight for everything that will keep you moving consistently throughout - think steady breathing during this aerobic workout.[/x_accordion_item][x_accordion_item title="Friday 11.4.16" open="false"]Friday 11.4.16 Warm Up: Accumulate 30 Weighted Double Leg Glute Bridges in the Warm Up A. 15 Minutes to Find Power Snatch 2rm B. 8 Minute Amrap 2 Power Snatches @ 80% of today's 2rm 16 Bodyweight Reverse Lunges [notes] A. For the heavy 2 today, the coach may give you something that is a bit more technique oriented - so no worries if you can't hit anything heavy for the day. B. Even though this is meant to be heavy Power Snatches mixed with some smooth bodyweight movement, again, if technique is a limiting factor to get you going heavy, that is what you'll be working on.[/x_accordion_item][x_accordion_item title="Saturday 11.5.16" open="false"]Saturday 11.5.16 A. Teams of 3 Amrap in 30 minutes 20 Wall Walks 40 Hang Cleans 95/65 100 Double Unders [note] Break the work up however you'd like moving forward between your partners. Even though I have prescribed a weight - use your brain and choose something that feels technically sound to perform for all movements.[/x_accordion_item][x_accordion_item title="Sunday 11.6.16" open="false"]Sunday 11.6.16 A. "The Whole Gym" 40-60 Minute amrap 2 Minutes of Rowing 30s Farmers Carry 2 Minutes of 10 yard shuttles 30s FLR on Rings 2 Minutes of singles 30s Strict Pull Ups 2 Minutes of Bear Crawl with KB Push 30s Transition [notes] Settle in and grind it out, light breathing work.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Snatch. Clean and jerk. Work out. Two max-effort lifts and a test of GPP will make up CrossFit’s second-annual online weightlifting competition which will be held in early November. The 2016 CrossFit Liftoff, powered by Rogue, will begin at 5 p.m. PT, Thursday, Nov. 3, 2016, with the release of the CrossFit workout. All athletes will have until 5 p.m. PT Monday, Nov. 7, to submit their scores on the three events. Athletes can aim for cash prizes and Rogue equipment by lifting the most weight or building the largest total.

PRIZES

Heaviest Snatch - US$3,000 Heaviest Clean and Jerk - US$3,000 Largest Weightlifting Total - US$3,000 (1st), $2,000 (2nd), $1,000 (3rd). Largest Overall Total - US$3,000, plus custom Rogue bearing bar, full set of competition bumper plates, metal change plates, Oso collars, engraved weight belt Second Largest Overall Total - $2,500 plus custom Rogue bearing bar, full set of competition bumper plates, metal change plates, Oso collars Third Largest Overall Total - $2,000 plus custom Rogue bearing bar, metal change plates, Oso collars Fourth Largest Overall Total - $1,500 plus custom Rogue bearing bar and Oso collars Fifth Largest Overall Total - $1,000 plus custom Rogue bearing bar Best Pound-for-Pound - $3,000 (1st), $2,000 (2nd), $1,000 (3rd) Each of the prizes above will be awarded to a man and a woman in the Open Division. In all instances, men and women will be rewarded equally. The athletes with the five largest overall totals in the Masters and Teenage Divisions will receive the Rogue equipment packages as listed above.

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Weightlifting total = snatch + clean and jerk Overall total = snatch poundage + clean and jerk poundage + workout reps Pound-for-pound = (snatch + clean and jerk) / bodyweight

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WEIGHT CLASSES

Unlike any other CrossFit competition, the CrossFit Liftoff will include weight classes.

Men - 135/150/165/180/195/210/225/226+ Women - 110/120/130/140/150/160/170/171+

The weights are in pounds, and express the upper limit for each weight class. A woman who weighs 131 lb., for example, would be in the 140-lb. weight class. Athletes will have their body weight verified and recorded prior to each event. Body weight will be recorded in whole pounds only (no decimals). These weight classes will not determine the winners of the larger prizes above, but instead are intended as a tool for athletes to see how their scores compare to other athletes of a similar body weight. There are prizes for each weight class, though, too. The three largest overall totals in each weight class in the Open Division will receive a custom Rogue weight belt.  

HOW TO COMPETE

As the CrossFit Games Open, the CrossFit Liftoff will be held in participating CrossFit affiliates around the world. Athletes can snatch, clean and jerk, and work out in front of a judge and get their scores validated by the affiliate manager. Alternatively, athletes may video record their performances and submit YouTube video links with their scores. Please note all athletes are advised to film their performances—even if the athlete performs the workout in an affiliate in front of a judge—since a video record of all workouts is required in order to claim any prize. There will be three divisions: Open (all ages), Masters (40+), and Teenage (14-17). Anyone 14 years old or older can compete. It costs $10 to sign up. Registration begins Saturday, Oct. 15 at Games.CrossFit.com.

[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]Mitch officially a CFSB Coach!  Wades Army 2016! Click here for details Wellness Wednesday - What does your perfect day look like? Wellness Wednesday - Natural ways to manage high cholesterol ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**[/x_accordion_item][x_accordion_item title="Monday 10.24.16" open="false"]Monday 10.24.16 A. Back Squat 5rm @ 30X1 then perform drop set for max reps @ 80% of your 5rm (still at 30X1) score weight and reps B. 4 Rounds - Teams of Two Partner 1: 30s of Wall Balls Partner 2: 30s of Wall Balls Partner 1: 30s of Double Unders Partner 2: 30s of Double Unders Score total repetitions [notes] Back Squat - once you break tempo in the max reps you are done. Wod - Try to be consistent in your own individual scores from round to round[/x_accordion_item][x_accordion_item title="Tuesday 10.25.16" open="false"]Tuesday 10.25.16 A. Push Press 5x3 score is weight B. Amrap in 12 minutes 2-3 Rope Climbs 15 Burpee Box Jumps [notes] Push Press - we'd prefer these are all heavy working sets If you cannot perform 2-3 Rope climbs, your scaling is either 10 strict pull ups or 15 ring rows[/x_accordion_item][x_accordion_item title="Wednesday 10.26.16" open="false"]Wednesday 10.26.16 A. 3 Rounds - at the top of a 4 minute mark, perform 5 Deadlifts as heavy as possible 3 Broad Jumps score is weight B. 4 minute amrap 12.9.6.3 Ball Slam Kettle bell Swing Run max distance with time remaining in 4 minutes scores distance [notes] DL/BJ - These deadlifts are all as heavy as you can perform, set up so that you can turn to your left or right and go right into the broad jumps Wod - The BS/KB is the buy in, your score is the distance you ran on the back end. scale so that you get into the run.[/x_accordion_item][x_accordion_item title="Thursday 10.27.16" open="false"]Thursday 10.27.16 A. Pick one to perform in the time allotted 3x Max effort ring rows 3x Max effort strict pull ups Find 3rm weighted pull up B. Amrap in 20 minutes 10 Turkish Get Ups 10 Med Balls to Toes 25 Yard Bear Crawl with Kettlebell Push [notes] A. pick the appropriate scaling for yourself, give yourself enough time to rest between efforts B. Use the same weight for the kb push that you do for the TGU[/x_accordion_item][x_accordion_item title="Friday 10.28.16" open="false"]Friday 10.28.16 A. 5x10 Yard Walking Lunge B. Every minute on the minute for 12 minutes Minute 1: Power Snatch x 2 Minute 2: Lateral Hops over bar x 16 [notes] A. Go heavy B. If you are newer with the Power Snatch, scale accordingly to the hang, go light, and perform it by 5 instead. If you have issues hopping laterally, hit 30 jump rope singles instead.[/x_accordion_item][x_accordion_item title="Saturday 10.29.16" open="false"]Saturday 10.29.16 A. Kipping Handstand Push Up Skill Work B. Teams of 2 - 18 minute amrap 10 Handstand Push Ups 30 Double Unders 20 Handstand Push Ups 60 Double Unders 30 Handstand Push Ups 90 Double Unders 40 Handstand Push Ups 120 Double Unders you get the idea, move up the ladder within the time allotted. [note] A. If you are not ready to perform handstand push ups, both in the skill work and in the wod - we will have some acceptable scalings for you. In the wod you will be performing hand release push ups.[/x_accordion_item][x_accordion_item title="Sunday 10.30.16" open="false"]Sunday 10.30.16 A. 30 minute amrap Row 15/12 Calories Left Arm Overhead Walk Right Arm Overhead Walk 15 Step Ups One Handstand Walk Attempt up to 10 yards [notes] looking for some consistency in round to round pacing - I think the hs walk will through some of you off, so I will be explaining how I'd like for you to track your rounds[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][cs_text]A note from Mitch: I was born and raised in South Bend Indiana and have lived here my entire life. I have been doing Crossfit for almost 3 years. I am an assistant and strength coach for Niles High school. I very much enjoy being able to help and teach others about Crossfit and love seeing people do things they would of never imagined doing! I am very humbled and honored to be apart of the CFSB team and hope to make you guys proud! [/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]