[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item parent_id="" title="What is testing week?" id="" class="" style=""]TESTING WEEK
We program in 9 week blocks, with a 10th week testing week, then an 11th week of fun to clear your heads before the next training cycle starts. Read the wods below and try to prepare your week and your lifts, come in with a game plan, do a self check on how you are feeling this week as well to help decide what kind of lifts you are going for.
So lets get after testing week.
Oh, and sweet jesus, for the bench press and squat, if you need a spot, make sure you know how to spot - if you don't, ask someone who does.
and
If you want to know why you are doing a 5 or 3 instead of a 1, ask a coach and they will give you the answer ;)[/accordion_item][accordion_item title="Things coming soon at CrossFit South Bend" parent_id="" id="" class="" style=""]
THANK YOU ALL! http://crossfitsouthbend.com/a-simple-thank-you/
THE CROSSFIT OPEN-
Announcing the 2016 CrossFit Intramural Open
LOCAL BUSINESS EVENTS -
Whole Foods Value Tour
KIDS/TEENS NUTRITION –
Feeding the Soccer Animal
BLOG POSTS –
Simple Muscle Up Program
NEW CLASS TIME -
Click here to read about it - LOOK FOR POSSIBLE NEW CLASSES OPENING UP OVER THE NEXT FEW MONTHS!
MEMBER STORIES -
Quinny Bear the CrossFit Nerd
NEW SWAG -
Triple OG Hoodie Pre-Order is Up![/accordion_item][accordion_item title="Monday 1.25.16" parent_id="" id="" class="" style=""]We are opening up the testing week with a few repeats, you'll see a lot of the same strength testers as repeats, but some of the conditioning wods may have changed. Try to look back into your Train Heroic history to find out what you did!
Monday 1.25.16
Test 1 – Upper Body Pull Relative Strength RETEST
1 Single Max Reps Unbroken Strict Pull Up
rest 3 minutes
1 Single Max Reps Unbroken Kipping Pull Ups (**New Test)
*Sub is ring rows if you cannot perform strict pull ups - If you cannot kip, guess what you are doing another set of, the same thing. Ring Rows or Strict Pull Ups.
Test 2 – Strength RETEST
20 Minutes to Find
Squat 1RM/5RM
*within 2 months of finishing Fundamentals, perform a 5rm
Test 3 – Grip Strength **NEW
150 Russian Kettlebell Swings For Time 70/55
Score is time
Notes:
Test 1: Warm up as needed, stay on that bar until you can absolutely pull no longer. Don’t bring your knees up, don’t kick, don’t hump. Make sure you get your chin over the bar without reaching (keep a neutral head position) and make sure you extend all the way down in the hang.
Test 1.2: Get after it and keep the reps clean, don't tear your hands
Test 2: Over the last few weeks we have went over plenty of percentage work, working up to 90%, you should be able to figure your first attempt off of this. Get your math done ahead of time so you aren’t wasting 5 minutes of your 20 minutes doing barbell math. Everyone has a different lifestyle, you can’t always expect to PR, but if you have been attending regularly over the last 9 weeks, get after it.
If you have issues getting down all the way, during your warm up sets, get comfortable and pause at the bottom
If you have issues grinding through the middle, work some speed in your early sets, get used to that feeling of pushing that bar fast.
The Coaches will do their best to pair people up based on their level of STRENGTH.
Squatting: Suggested Warm Up
50% x4
60% x4
70% x2
80% X1
85% X1
90% x1
95% x1
Max
Max
Oh, and if we see any sketchy spotting or not asking for a spot,
expect to do some writing on the chalkboard
Test 3: Prep your hands ahead of time, if you tend to rip, you should have your hands taped up already, middle of the workout is not the time to start taping. Oh, and bring your own damn tape. Choose an intelligent weight and get in there and stay connected to the KB as long as you can. Use this is a chance to see how aggressively you can hit big sets.
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THANK YOU ALL! http://crossfitsouthbend.com/a-simple-thank-you/
Switching the max distance broad jump with a max distance reverse med ball toss, lets see how well you can use hip extension to transfer to an external object.
Tuesday 1.26.16
Test 1: Explosiveness - RETEST
2-3 Attempts Max Distance Reverse Med Ball Toss
Test 2: Power RETEST
20 Min to find
Power Clean 1RM/3RM Hang Power Clean
Test 3 Percentage Based Metcon Tester
5 Rounds
7 Power Cleans @ 65% 1RM and 3RM
21 Double Unders
Notes:
Test1: Scoop that ball and really commit to the throw! I don't care if you take a backpedal step after the throw.
Test 2:
Open up the night before with some nice couch stretching, I want you to be able to really take advantage of that full extension. This will also help with the Ball Toss.
but..
Lets talk
Don’t make stupid jumps with percentages. Don’t let your ego get in the way.
Some of this stuff applies here, but this is pertaining to a Olympic Weightlifting Comp, this is a bit different. I am just saying, I’d better see percentages written out on your board. Notice he uses a 100kg opener so it makes your percentage work there pretty easy.
Test 3: How proficient are you with your double unders? keep this one light and fast - but its no excuse to let your power cleans to go to shit.[/accordion_item][accordion_item title="Wednesday 1.27.16" parent_id="" id="" class="" style=""]
THANK YOU ALL! http://crossfitsouthbend.com/a-simple-thank-you/
Wednesday 1.27.16
Test 1
2-3 Attempts to find max distance kneeling med ball toss
Test 2
20 Minutes to Find
Bench Press 1RM/5RM
Test 3 Upper Body Strength Endurance
3 Rounds
Max Bench Press at 80%
Max Ring Rows
Notes:
Test 1: Mostly prep for the bench, and a bit of explosive arm work. Its a little bit of an odd movement, so don't worry if you have a few awkward ones.
Test 2: You can typically use the same kind of scheme here that you use for your squats in regards to warm up percentages.
Make sure you have a spotter, AGAIN.
We prefer a handoff for safety reasons, make sure to practice this during the lighter weights to get into a groove with your partners.
Also, don’t touch the bar unless you
A. are sure the lifter will not get the rep
B. the lifter is in danger
remember, once you touch the bar, you have made the athletes lift not count. None of this,
It’s all you bro
Now lets hit the bench
Test 3: This won't be for time, its for reps. Again, percentage based because its all relative to your maxes. You'll be paired with a team of about your own strength level, RX for the ring rows is feet up on a box like usual. Rings just out of your reach.[/accordion_item][accordion_item title="Thursday 1.28.16" parent_id="" id="" class="" style=""]
THANK YOU ALL! http://crossfitsouthbend.com/a-simple-thank-you/
NEW CLASS TIME TONIGHT –
Click here to read about it – LOOK FOR POSSIBLE NEW CLASSES OPENING UP OVER THE NEXT FEW MONTHS!
Thursday 1.28.16
Test 1: Trunk Stability
Max Timed Weighted Pillar Hold
Test 2: Strength RETEST
20 Minutes to Find
Deadlift 1RM/5RM
Test 3: Short CrossFit Chipper
For time
45 Ten Yard Shuttles Shuttles (So you will have finished with 450 yards)
35 Toes to Bar
25 Wall Balls 30/20
15 Burpee Box Jumps 24/20
Notes:
Test 1: Place a 45lb plate on the upper back, and have a 45lb plate under neath the individuals quads. Must maintain a flat back, and hands may not touch each other. You are done when one of the following scenarios occurs (1) muscle fatigue sets in (2) if quads come in contact with plate (3) you get one warning on a movement fault, a 2nd movement fault results in the termination on the hold.
Don’t give up on this because “you got bored” or it started to get “kinda hard”
I want you shaking down there when you are about to fail.
Maybe not like this…But that is the best google result I got from “Twerking in plank position” Then I blacked out, and woke up an hour later and cleared my internet history.
Test 2: Hopefully the pillar test got your trunk primed up for that tension you’ll want to create through the midline during the deadlift. Check your ego, our coaches are
clever. They know when you should call it, whether you are rounding because of your body awareness, strength, mobility, any of those…you are rounding none the less and should call it. They aren’t out to get you, they are there to keep you as safe as possible. Very often its not a cueing issue, meaning if we see you consistently rounding it may not be a magical cue that is the fix, it could represent a few weeks of mobility work - or even possibly awareness that needs to be developed over a long period of time, so ask a coach and we will help you out.
Percentages warming up may be a little different with this, T-nation has some pretty good guidance
with this here.The typical general overview is less volume, you don’t want to smoke your CNS prior to the attempt.
Test 3:
Short CrossFit Chipper with some heavier wall balls and a small chunk of Toes to Bar.[/accordion_item][accordion_item title="Friday 1.29.16" parent_id="" id="" class="" style=""]
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Friday 1.29.16
Test 1: Overhead Stability and Strength
Max Effort Handstand Hold
Option (1) Handstand Hold Option (2) Hold on with feet on 30″ Box
Test 2: Strength RETEST
20 Minutes to Find
Push Press 1RM/3RM
*within 2 months of finishing Fundamentals, perform a 3rm
Test 3: Endurance and Ability to tolerate pain
Max Effort 2k Row
*While you are on deck waiting to row, I'd like to see you perform
2-3 minutes of a
kitchen sink stretch - followed by
some dynamic arm work until you are ready to go
Notes:
Test 1: There will be 2 different options for this scaling (look up) Know your limitations, when you all kick up, it
shouldn’t look like this. Make sure to keep a good
midline position overhead, stretch your wrists out beforehand. We are allowing a kick up because you guys have been practicing so much over the last 9 weeks.
Test2 & 2.5: It is no accident that the handstand hold was done prior to this, its to prep for the stability and midline control to prime the push press.
Push Press
Jerks don't count, especially slow jerks - NSFW
After that we will be hitting up a certain style of muscle fiber test to see how many reps you can get out of a high percentage of your max. If you want to know more about this google hatfield muscle fiber test. Our test doesn’t have the luxury of waiting 15 minutes between the lift and the test, so you are seeing a short turnover between them, lets see how fast your battery recharges between a max lift and a max rep scenario.
Test 3:
While one team is going with the 2k, we will be performing the kitchen sink stretch during the rest periods. Use your average 500 times to pace this one out.[/accordion_item][accordion_item title="Saturday 1.30.16" parent_id="" id="" class="" style=""]
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Saturday 1.30.16
8 Minute Amrap
3 Shoulder to Overhead
3 Cleans
6 Shoulder to Overhead
3 Cleans
9 Shoulder to Overhead
3 Cleans
12 Shoulder to Overhead
6 Cleans
15 Shoulder to Overhead
6 Cleans
18 Shoulder to Overhead
6 Cleans
21 Shoulder to Overhead
9 cleans
Etc., adding 3 reps to the shoulder to overhead each round, and 3 reps to the clean every 3 rounds.
Mens 115, Ladies 75
Notes:
A short olympic weightlifting burner, kind of a Single Movement Mindfuck like you saw with last Friday's 5 minute squat clean and jerk wod. Same concept as the HSPU open wod, but swapped for STO.
[/accordion_item][accordion_item title="Sunday 1.31.16" parent_id="" id="" class="" style=""]
THANK YOU ALL! http://crossfitsouthbend.com/a-simple-thank-you/
Last day of testing week, make sure your are stretching your shoulders out prior to this one everyone.
Sunday 1.31.16
A.
15 Minutes to establish a Heavy Single Front Squat
B.
20 Minute Amrap
20 Front Squats 135/95
20 Pull Ups
20 Burpees
Notes:
Game this out before getting in here![/accordion_item][/accordion][/vc_column][/vc_row]
