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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]

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]

Programming Week 3.19

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[eliteaccordion][elitetoggle title="Whats going on this week!"] Free Talk! Tuesday March 20th Natural Solutions for Heart Health and High Cholesterol Signature Series Coach Shirts - LIMITED RUN! 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 3.19"] FIT A. Every 2 minutes, for 24 minutes - 3 sets, BUILD. Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111 Station 3 – Med-Ball Hamstring Curls x 10-12 reps @ 2111 Station 4 – Ab-Wheel or Sit Ups x 12-15 reps B. For time - 8 minute cap Row 15/10 Calories 10 Russian Kettlebell Swings 10 Burpees/NPBP 10 Kettlebell Swings 10 Burpees/NPBP 10 Kettlebell Swings Bike 15/10 Calories COMP A. Every 3 minutes, for 24 minutes (8 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 5 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 rep @ 85% *Sets 5-8 – 1 rep @ 90% B. For time - 8 minute cap Row 15/10 Calories 10 American Kettlebell Swings 70/55 10 Burpees 10 American Kettlebell Swings 70/55 10 Burpees 10 American Kettlebell Swings 70/55 Bike 15/10 Calories Score: FIT/A: RDL Weight, COMP/A: DL Weight. B: Time or reps in cap [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 3.20"] Free Talk Tonight! Tuesday March 20th Natural Solutions for Heart Health and High Cholesterol FIT A. Every 2 minutes, for 18 minutes - 3 sets Station 1 – Ring Rows x 10-12 reps @ 2111 Station 2 – Nose-to-Wall Handstand Hold, or Modified HS Hold x Max or 60 seconds (whichever comes first) Station 3 – Tuck Sit or Hollow Hold x Max or 60 seconds (whichever comes first) B. 12 Minute Amrap 30 Double Unders/60 Singles 10 Strict Pull-Ups COMP A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Max or 8 Ring Muscle-Ups Station 2 – Max or 50  Foot Handstand Walk (use partner assist if possible) I'll allow a few kickups on this one. Station 3 – L-Sit x Max or 60 seconds B. 12 Minute Amrap 60 Double Unders 9 Toes to Bar 6 Chest-to-Bar Pull-Ups 3 Bar Muscle-Ups Score: A:nothing...just move through and practice. B: Reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 3.21"] FIT A. Every 2 minutes, for 18 minutes 3 Sets, BUILD Station 1 – Back Squat x 10 reps @ 30X1 Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111 Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112 B. For time - 10 minute cap 30 Wall Ball Shots 30 Walking Lunges with KB/DB Farmer’s Carry Position 20 Wall Ball Shots 20 Walking Lunges with KB/DB Farmer’s Carry Position 10 Wall Ball Shots 10 Walking Lunges with KB/DB Farmer’s Carry Position COMP A. Every 2 minutes, for 14 minutes (7 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Sets 5-7 – 2 reps @ 90-94% B. For time - 10 minute cap 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20″) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs Score: A: Back squat weight. B: Time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.22"] FIT A. 20 Minutes to finish 4-5 Sets, BUILD: Dumbbell Z-Press x 8-10 reps @ 2111 Rest 60 seconds Stationary Dips/Bench Dips x Max Reps @ 1111 (add weight or assistance to allow your rep range to sit between 10-15 reps) Rest 60 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 15/10 Calories of Assault Bike 30 Russian Kettlebell Swings COMP A. Every 2 minutes, for 16 minutes (8 sets): Push Press *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 1 rep @ 90-94% *Set 6 – 1 rep @ 95% *Sets 7-8 – 1 rep @ 95+% B. Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 10 Strict Handstand Push-Ups (up to 3 mats allowed) 20 American Kettlebell Swings 55/35 Score: FIT/A: Z-press weights and total reps. COMP/A: PP Weight. B: total reps. If too many athletes for Fit/A - alternate Bike/Cal Rowing for the same amount of Cals. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 3.23"] FIT & COMP WARM UP A. General Prep Coaches choice: "move blood" B. Dynamic Prep   Coaches choice: Lats, Hips, Shoulders C. CNS 8 Minutes to hit a heavy thruster 4-5 Sets 1-2 Thrusters D. If time allows - pacing and specific prep 2-3 Sets at increasing pace 3 Thrusters 3 Pull Ups (at your scaling) 2 Thrusters 2 Pull Ups 1 Thruster 1 Pull Up rest 2 minutes between sets FIT Complete as many reps as possible in 7 minutes of: 3 thrusters 3 jumping chin over bar pull ups 6 thrusters 6 jumping chin over bar pull ups 9 thrusters 9 jumping chin over bar pull ups 12 thrusters 12 jumping chin over bar pull ups 15 thrusters 15 jumping chin over bar pull ups 18 thrusters 18 jumping chin over bar pull ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. COMP Complete as many reps as possible in 7 minutes of: 3 thrusters 100/65 3 chest to bar/pull ups 6 thrusters 6 chest to bar/pull ups 9 thrusters 9 chest to bar/pull ups 12 thrusters 12 chest to bar/pull ups 15 thrusters 15 chest to bar/pull ups 18 thrusters 18 chest to bar/pull ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Score: Reps Notes: Use the CNS prep to get a good idea of a weight you should be using, guidelines are around 30-50% of what you hit for your single. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 3.24"] FIT 3 Minute Bike for Calories 2 Minute Burpee Box Step Over /NPBP 1 Minute Kettlebell Swings + rest 3 minutes x2 Rounds COMP 3 Minute Bike for Calories 2 Minute Burpee Box Jump Overs 24/20 1 Minute Power Cleans 135-155/85-105 + rest 3 minutes x2 Rounds Score: Total Repetitions [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 3.25"] FIT & COMP A. Warm Up Side Plank ClamShells Shoulder Taps Bear Crawls Band Resisted Dead Bugs B. 5 Rounds 5 Heavy Front Squats - HEAVY 30 Double Unders/30 Singles rest 2 minutes between rounds [/elitetoggle][/eliteaccordion]  

Programming Week of 3.12

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[eliteaccordion][elitetoggle title="Whats going on this week!"]   Free Talk! Tuesday March 20th Natural Solutions for Heart Health and High Cholesterol BRING A FRIEND DAY! Saturday March 17th 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 3.12"] FIT A. Every 90 seconds, for 18 minutes - 3 Sets, BUILD Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011 Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111 Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds Station 4 – L-Sit Taps  x 10 each leg - or Max Plank on Elbows B. Every minute, on the minute, for 10 minutes (5 sets of each): Minute 1 – Strict Pull-Ups/Ring Rows x Max Reps in 40 seconds *does not have to be unbroken Minute 2 – Alternating Dumbbell /KB Snatches x 20 reps COMP A. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Build over the course of the 10 sets to today’s heavy single. B. Every minute, on the minute, for 10 minutes (5 sets of each): Minute 1 – 5 Hang Squat Snatches Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout. Score: A, Fit: Sn Grip RDL. Comp: Snatch. B. Fit: Total pull ups and snatch weight. Comp: Snatch Weight. Notes: Fit and Comp Warm Up: Main skill today will be covering the Snatch grip RDL, Z-press, and L-sit taps. Comp is responsible for figuring out their own timekeeping for A. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 3.13"] FIT A. Every 2 minutes, for 18 minutes, 2 sets, BUILD Station 1 – Back Squat x 12 reps @ 20X1 Station 2 – Unbroken Russian Kettlebell Swings x 30 reps Station 3 – Single-Arm Dumbbell Row x 6 reps each @ 2111 B. For time - 9 minute cap 40/30 Calories of Rowing 30/20 Calories of Assault Bike 20 Goblet Squats 40 Jumping Lunges/Reverse Alt Lunges COMP A. Back Squat - every 2 minutes *Set 1 – 5 reps @ 75-80% of 1-RM *Set 2 – 3 reps @ 80-85% *Set 3 – 1 rep @ 85-90% *Set 4 – 5 reps @ 80-85% *Set 5 – 3 reps @ 85-90% *Set 6 – 1 rep @ 90-95% B. For time - 9 minute cap 40/30 Calories of Rowing 30/20 Calories of Assault Bike 10 Front Squats (M:135-155 - F:85-105 lbs) 20 Burpee Box Jump-Overs 24″/20″ 10 Front Squats (M:135-155 - F:85-105 lbs) Score: A. Back Squat Weight. B. Time or reps in cap. Notes: Fit & Comp Warm Up: quick primer for back squat, comp will go to build up to their 75-80% first set while fit gets settled into KBS and SADBR. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 3.14"] FIT A. Every 90 seconds, for 18 minutes 3 Sets each, BUILD Station 1 – Dumbbell Bench Press *Neutral Grip x 8-10 reps @ 2111 Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Station 3 – Sit Ups x 10-20 reps @ 3011 Station 4 – Side Plank x Max or 45 seconds each side - whichever comes first B. Complete as many rounds and reps as possible in 12 minutes: 9 Single Arm Dumbbell/KB Push Presses 12 Push-Ups 15 Russian Kettlebell Swings COMP A. Take 20 minutes to build to today’s 2-RM Bench Press B. Complete as many rounds and reps as possible in 12 minutes: 12 Deadlifts (M:185-225/F:135-155 lbs) 12 Single Arm Dumbbell Push Press (50/35 lbs) *12 ea arm. 12 Ring Dips Score: A, bench weight. B,total reps. Notes: Fit & Comp Warm Up: Dumbell bench, supinated grip row are the primers in the warm up. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday  3.15"] FIT & COMP 7 Minute Amrap Row 400/300 Meters Run 400 Meters Bike 30/20 Cals 50 Double-Unders/Singles rest 3 minutes between sets x4 sets Score: Rounds + Reps - score rounds separately. Looking for consistency in where you sit round to round here.   [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 3.15"] Yep. For time-9 Minute Cap (the whole thing) 21 deadlifts 21 hand-release push-ups 15 deadlifts 15 hand-release push-ups 9 deadlifts 9 hand-release push-ups *note: now you'll add 25% to whatever was just on the bar for the second set of 21.15.9 21 deadlifts 50-ft. bear crawl 15 deadlifts 50-ft. bear crawl 9 deadlifts 50-ft. bear crawl Score: time, or reps in cap Notes - be conservative on the first 21.15.9 in preparation for having 25% more on the bar If you want to do the "scaled"version for the open, its 135/95, then 185/135 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="SATURDAY BRING A FRIEND DAY 3.17"] Fit & Comp Man OverBoard - Teams of 5 - 15 minute amrap Station 1: Pace Setter: 100 Yard Single Arm Farmers Walk Station 2: Calorie Assault Bike Station 3: Ball Slam Station 4: Calorie Row Station 5: Rest Accumulate as many reps at each station as possible within the time. You can only transition once the pace setting has come in and you get tagged out. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 3.18"] Fit & Comp A. 5 Sets 20 Landmine Twists 10 Landmine Rows each arm B. 3 Sets Hard Bike 15 Calories 30s Side plank each side [/elitetoggle][/eliteaccordion]

Programming Week of 3.5

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[eliteaccordion][elitetoggle title="Whats going on this week!"]   No big things other than the open - but...leaving us a review is pretty cool! 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 3.5"] FIT A. Three sets of: 60s to perform: Strict Shoulder Press x 8 reps @ 2111, build Rest 60 seconds 60s to perform: Strict Ring Rows x 8 reps @ 2110 Rest 60 seconds 60s to perform: Plank Hold on hands x 60 seconds or Max attempt Rest 60 seconds B. Complete as many rounds and reps as possible in 4 minutes of: 10 Dumbbell/KB Push Press 20 Mountain Climbers (every step is a rep) Rest 4 minutes then perform C. Complete as many rounds and reps as possible in 4 minutes of: 10 Bench Dips 10 No Push Up Burpees COMP A. Every 2 minutes, for 10 minutes (4 sets): Strict Shoulder Press x 1 rep Loads per set (by %): 75, 80, 85, 90, 95 Then rest two minutes, and when the running clock reaches 12:00… Every 3 minutes, for 6 minutes (2 sets) of: Strict Shoulder Press x 1 rep @ 101-105% *Comp is responsible for their own timekeeping B. Complete as many rounds and reps as possible in 4 minutes of: 10 Push Press (115/75 lbs) 10 Chest-to-Bar Pull-Ups/Pull Ups Rest 4 minutes, and when the running clock reaches 8:00… C. Complete as many rounds and reps as possible in 4 minutes of: 10 Ring Dips 10 Burpees Score: A, heaviest press weight for both fit/comp. B, reps. C, reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 3.6"] FIT A. Every 90 seconds, for 18 minutes (4 sets): Station 1 – Medicine Ball Leg Curls x 15-20 reps @ 1010 Station 2 – Weighted Sit Ups/Sit Ups x 10 reps @ 3010 Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111, build B. 15 Minute Amrap - Teams of 2, alternating rounds 18 Kettlebell Swings 12 Alternating Reverse Lunges with Kettlebell Goblet Hold 9/6 Calories of Assault Bike COMP A. Every 2 minutes, for 16 minutes (8 sets): Deadlift x 2 reps @ 80% of 1-RM Deadlift B. 15 Minute Amrap - Teams of 2, alternating rounds 24 Russian Kettlebell Swings 70/55 12 Alternating Reverse Lunges with Kettlebell Goblet Hold 70/55 12 Box Jumps 24/20 Score: A, bent row weight/deadlift weight. B, rounds + reps. Notes: Person 1 will perform and entire round, then person 2 will perform an entire round. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 3.7"] FIT A. Every minute, on the minute, for 30 minutes (6 sets of each): Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing) Minute 2 – 15-20 Wall Balls / Goblet Squats Minute 3 – 15-25 Push-Ups Minute 4 – 15 DB Box Step-Ups or Box Step Ups Minute 5 – 30-Second Front Leaning Rest on Rings or Max Plank on Hands COMP Every minute, on the minute, for 30 minutes (6 sets of each): Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing) Minute 2 – 20 Wall Ball Shots (20/14 lbs) Minute 3 – 25 Push-Ups Minute 4 – 15 Box Jump-Overs (24″/20″) Minute 5 – 30-Second Front Leaning Rest on Rings Score: don't score it, just do it with quality and intent. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.8"] FIT A. Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 – Ring Rows x 10 reps Interval 2 – Reverse Snow Angels x 7-10 reps @ 2020 Interval 3 – Down Dog Shoulder Taps x 20-30 reps Interval 4 – 10-20 Russian Twists (with plate) B. For time - 10 minute cap Row 1000 Meters 50 Single-Arm Dumbbell Snatches 30 Hanging Leg Raises COMP A. Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 – Wall-Facing Handstand Marching x 20 reps Interval 2 – L-Sit Hold x 30-45 seconds (just do a max or scale to tuck if you cannot get it in the time allotted) Interval 3 – Ring Muscle-Ups x 4-6 reps or Ring Pull-Ups (with False Grip) x 8 reps Interval 4 – Reverse Snow Angels x 10 reps @ 2020 B. For time - 10 minute cap Row 1000 Meters 50 Single-Arm Dumbbell Snatches 50/35 30 Toes to Bar Score: A, nothing. B,time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 3.9"] FIT A. 15 minutes to establish an Overhead squat/front squat x3 B. For time - 14 minute cap 2 rounds 100/50 singles 20 goblet squats 100/50 singles 12 Ring rows 100/50 singles 20 db/kB snatches 100/50 singles 12 ring rows COMP A. 15 minutes to establish a overhead squat heavy single B. 2 rounds - 14 minute cap 100 dbl 20 ohs @50% 100 dbls 12 ring muscle ups/chest to bar 100 dbls 20 db/kB snatches 50/35 100 dbls 12 ring muscle ups/ chest to bar score a. Weight b. Reps in cap or time notes. For comp if competitive weight is less than your 50% use competitive weight of 115/80 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 3.10"] FIT & COMP Teams of 2 - 10 Minute Amrap, alternating rounds 5 Power Cleans 10 Hand Release Push Ups rest 5 minutes Teams of 2 - 10 minute Amrap, alternating rounds 5 Shoulder to Overhead 10 Kettlebell Swings Score: total reps for wod 1, and total reps for wod 2 separately [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 3.11"] FIT & COMP Flow Work 40 Minute Amrap Bike 10 Cals Overhead Walk 20 yards each arm Row 10 Cals Plank on Rings/Hands 20-30s 30 Singles 8 Sots Press or 30s Bottom of Squat hold [/elitetoggle][/eliteaccordion]

Programming 2.26 – 3.4

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[eliteaccordion][elitetoggle title="Whats going on this week!"] No big things other than the open - but...leaving us a review is pretty cool! 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="A Note for CrossFit Open Competitors"] Hey everyone who is competing! A few directives for the week.
  1. If you haven't watched the FB live on preparing your week for the crossfit open, go to the members page, click videos, and watch it. If not...
If you are really trying to save yourself for the Friday Night Lights - prep your week accordingly. Monday: regular training day Tuesday: make everything easier than normal, to a point where you have absolutely no problem finishing and simply have some hard breathing at the end. Wednesday: For weightlifting movements, you should leave 5 reps left in the tank for each set. meaning the chosen weight, once you hit your 8 reps, you felt like you could hit another 5 with no problem. Modify the weight and pace for the workout accordingly, don't kill yourself. Thursday: Same rules as Wed, but perhaps even a little easier - another option is to rest this day and move some blood at home, prep, strategize, roll out, etc. If you are doing the open for fun - just train like normal this week :) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 2.26"] FIT A. Each station at the top of a 2 minute mark - 3 sets (24 minutes) Station 1: Back Squat x 8 reps @ 31X1 Station 2: Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Station 3:Sit ups x 20-30 reps Station 4:Reverse Snow Angels x 15 reps @ 3131 *build on sets B. 8 Minute Amrap 50 Russian Kettlebell Swings 30 Burpees/NPBP Max Calorie Bike in time remaining COMP A. 24 Minutes to finish Four sets of: Back Squat x 4 reps Rest 3 minutes *Increase the weight you used last time by 2%, all sets difficult B. For time 50 Double Unders 40 Russian Kettlebell Swings 55/35 40 Single-Arm Kettlebell Thrusters 55/35 (20ea side) 40 Russian Kettlebell Swings 50 Double Unders Score: A, FIT: BS Weight, COMP: BS Weight. B, reps or cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 2.27"] FIT A. 4 Sets 5 Minutes to perform Run 400m 9 Ring Rows 12 Strict Shoulder Presses - pulled from floor 15 V-ups rest 5 minutes COMP B. 4 Sets 5 Minutes to perform Run 400m 9 Toes to Bar 8-12 Chest-to-Bar Pull-Ups 10-15 Handstand Push Ups rest 5 minutes Score: Each round individually as time Notes: Scale so that you finish in the time, I'm looking for your ability to pace yourself and be consistent with your times. Yeah, it looks like 57 while I am programming in the forecast...if its rainy/snowy/icy/dangerous...we will do 400yd worth of shuttles (I know 400yd is less than 400m, taking into account the cuts are more difficult and time consuming) This equates to 40 Ten yard trips...or rather, 20 down and backs at a 10 yard distance. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 2.28"] FIT A. Each station at the top of a 2 min mark - 4 sets (24 min) Station 1: Split-Stance Romanian Deadlift x 8 reps each leg @ 4011 Station 2: Goblet Squat x 8 reps @ 3211 Station 3: 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm *Build on the sets B. Complete as many rounds and reps as possible in 10 minutes of: 12 Dumbbell/KB Snatch 12 Alternating Reverse Lunges with Dumbbells/KB 12 Burpees/NPBP COMP A. Every 2 minutes, for 20 minutes (10 sets): 1 Clean Lift-Off + Hang Clean + Clean *Build over the sets, comp is responsible for their own timekeeping B. Complete as many rounds and reps as possible in 10 minutes of: 6 Power Cleans 12 Front-Racked Alternating Reverse Lunges 12 Bar-Facing Burpees *weight ranges allowed M:115-135, F:75-95 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.1"] FIT A. Each station at the top of a 2 minute mark - 3 sets (18 min) Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111 Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0 Station 3 – Side Plank x 45 seconds each side *Build over the sets B. 2 Sets 90 seconds of Assault Bike for Calories Rest 30 seconds 90 seconds of Bench Dips Rest 30 seconds 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Push-Ups/Incline Push Ups Rest 30 seconds COMP A. Every 2 minutes, for 10 minutes (5 sets): Bench Press x 2-4 reps @ 20X1 *Build on this Followed by… 2 Sets Bench Press x Max Reps @ 90% of today’s heaviest set B. Two sets for max reps of: 90 seconds of Assault Bike for Calories Rest 30 seconds 90 seconds of Ring Dips Rest 30 seconds 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Push-Ups Rest 30 seconds Score: A, FIT: Bench/Row Weights. COMP: Heaviest Bench set and total reps combined for max sets. B, total reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday"] FIT & COMP 15 minutes of deadlift/clean skill work FIT A. 10 minutes to establish a 3rm Deadlift + 10 Minutes to finish 1 DB/KB Squat *In goblet position 1 Burpee 2 DB/KB Squat 2 Burpees 3,3 4,4 5,5 6,6 7,7 8,8 9,9 10,10 COMP A. 10 Minutes to finish 1 DB/KB Squat 70/55 *In goblet position 1 Burpee 2 DB/KB Squat 2 Burpees 3,3 4,4 5,5 6,6 7,7 8,8 9,9 10,10 + 10 Minutes to establish 1rm Clean Score: time/reps in cap and weight. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 3.3"] FIT A. 30 Minute Amrap - Teams of 2, alternate movements 15 Cal Bike 30 Russian Kettlebell Swings 15 Strict Pull Ups/Ring Rows COMP A. 30 Minute Amrap - Teams of 2, alternate movements 15 Cal Bike 30 RKBS 55/35 15 Chest to Bar/Pull Ups score: reps + rounds [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday3.4"] NOTE: If you will be doing/redoing the open workout tomorrow - I will put a primer/practice wod for this group on the board, if not... FIT & COMP For time (suggested15 minute cap) 500m row 50 Double Unders/Single Unders 20 Cal Bike 50 Double Unders/Single Unders 500m Row 50 Double Unders/Single Unders 20 Cal Bike x 2 sets, rest 10 minutes between sets   [/elitetoggle][/eliteaccordion]  

Programming 2.12 – 2.18

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Free Costco Paleo Grocery Store Tour February 20th- click to reserve your spot (2 SPOTS LEFT!!!) CROSSFIT OPEN REGISTRATION AND INFO IS UP!  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 2.12"] FIT Every 5 minutes, for 30 minutes (6 sets) for times: 15 Ring Rows 15 Sit Ups 15 Incline Push-Ups 15 Wall Ball Shots/Goblet Squats COMP Every 5 minutes, for 30 minutes (6 sets) for times: 5/10 Strict Pull-Ups 10/15 Toes to Bar 15/20 Push-Ups 20/25 Wall Ball Shots (20/14 lbs to 10′) Score: your times for each set. Notes: Try to be consistent with your round times from the beginning. Comp: There are two numbers, because I'd like to get two different types of people into comp today when it comes to volume. Choose the volume set you can finish consistently - 5/10/15/20, or 10/15/20/25 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 2.13"] FIT A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Romanian Deadlift x 8 reps @ 4011, Build Station 2 – Reverse Snow Angels x 15-20 reps @ 3131 Station 3 – Glute Bridges x 15-20 reps @ 10X0 B. For time - 9 minute cap 40 Russian Kettlebell Swings 20 Burpees/NPBP 30 Russian Kettlebell Swings 15 Burpees/NPBP 20 Russian Kettlebell Swings 10 Burpees/NPBP COMP A. 20 Minutes to finish 4-6 Sets of Deadlift x 3 reps @ 75% of 1-RM Deadlift (let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift) Rest 3 minutes B. For time 21.15.9 - 9 Minute Cap Hang Power Clean (115/75 lbs) Bar-Facing Burpees Over the Barbell [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 2.14"] FIT A. 5 Sets - 3 Minutes to perform Bike 2 Minutes for Calories Strict Press x Max Reps in remaining time Rest 3 minutes between sets. COMP A. 5 Sets - 3 minutes to perform Row 500 Meters Strict Handstand Push-Ups x Max Reps, up to 3 mats allowed Rest 3 minutes between sets. Score: Fit, calories + presses. Comp, hspu reps. Notes: Fit: Pick a weight you can perform at least 15-20 unbroken presses in the first round. Comp: Be consistent on your row times and hspu reps. If we need to mix and match to alternate well in class with bikes and rowers...do so. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.15"] FIT A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Alternating Reverse Single Leg DL x 16-20 reps Station 2 – Turkish Get-Ups x 6 reps (3 each side) Station 3 – Side Plank x Max or 45 seconds each side B. 10 Minute Amrap 15 Double Unders/30 Singles 6 Strict Pull-Ups/Ring Rows 12 Alternating Single-Arm Dumbbell/KB Snatches COMP A. Every 2 minutes, for 20 minutes (10 sets): 2 Clean Lift-Offs + Power Clean *Clean lift offs are to the knee B. 10 Minute Amrap 50 Double Unders 6 Ground to Overhead (155/105 lbs) 12 Chest-to-Bar Pull-Ups Score: A, weight(s) B, time or rounds + reps in cap. Notes: Fit A: Choose a weight that you'll have no problem getting the work done in the 2 minutes. this could be simply bodyweight for some on TGU learning the movement patterns - same goes for Death march. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.16"] FIT A. 25 Minutes to finish Three sets of: Back Squat x 6-8 reps @ 32X1, build Rest 60 seconds Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 21X0, build Rest 60 seconds 60s Dead Bug Rest 60 seconds B. For time - 9 minute cap 30/20 Calories of Assault Bike 30 Goblet Squats 30 Alternating Reverse Lunges with KB/DB Farmer’s Carry COMP A. 25 Minutes to finish Four sets of: Back Squat x 6 reps Rest 3 minutes Choose the same weights you used last time. If you missed that squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult. B. For time - 9 minute cap 30/20 Calories of Assault Bike 30 Front Squats (135-155/85-105 lbs) 30 Alternating Front-Racked Reverse Lunges (135-155/85-105 lbs) Score: A, weight. B,time/weight Notes: Fit: Choose a weight that flows well in part B. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 2.17"] FIT In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings 20 x 10 Yard runs 75 Barbell Thrusters 20 x 10 Yard runs 50 Strict Pull-Ups/Ring Rows 20 x 10 Yard runs 75 Barbell Thrusters 20 x 10 Yard runs 100 Kettlebell Swings *Both athletes perform the run at the same time. COMP In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 20 x 10 Yard runs 100 Barbell Thrusters (20/15 kg) 20 x 10 Yard runs 100 Pull-Ups 20 x 10 Yard runs 100 Barbell Thrusters 20 x 10 Yard runs 100 Kettlebell Swings *Both athletes perform the run at the same time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 2.18"] A. Warm Up Balloon work Side Plank Clamshells Shoulder Taps B. 10 Minute Amrap 30 Doubles/30 Singles 50 Yard Heavy double KB or Barbell Walk Score: don't score it [/elitetoggle][/eliteaccordion]

Programming 1.29 – 2.4

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Free Costco Paleo Grocery Store Tour February 20th- click to reserve your spot (2 SPOTS LEFT!!!) Pre-Order your CrossFit Open Shirt here! Free Thyroid Talk with FDN Practitioner Robby - Jan 30th CROSSFIT OPEN REGISTRATION AND INFO IS UP!  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 1.29"] FIT A. 20 Minute Amrap for quality, build through the sets if possible. Goblet Squat x 6 reps @ 3011 Rest 45 seconds/transition 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Rest 45 seconds/transition DB/KB Death March x 20 steps @ 2011 Rest 45 seconds/transition B. For time - 8 minute cap 30 Russian Kettlebell Swings 15 Strict Presses 20 Russian Kettlebell Swings 10 Strict Presses 10 Russian Kettlebell Swings 5 Strict Presses Go as heavy as possible on the kettlebell swings and strict presses - its okay if they are broken up. COMP A. 20 minutes to finish the below work Every Minute on the Minute, for 6 minutes (6 sets): High Hang Clean x 1 rep @ 50-65 of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 1 rep @ 65-80% of 1-RM Clean Rest 60 seconds, and then… Every 2mins, for 6 minutes (3 sets): Clean x 1 rep @ 80+% of 1-RM Clean B. 8 Minute Amrap 3 Power Cleans 135/95 3 Strict Handstand Push-Ups 6 Power Cleans 6 Strict Handstand Push Ups 9 Power Cleans 9 Strict Handstand Push Ups 12,12...15,15...continue the ladder upwards within the 8 minutes Notes for coaches and members: Demo/move through/warm up goblet squat, bottoms up carries and DB/KB Death March positions. There won't be any long skill prior to the comp work today, get in and train if you know the movements. COMP! build as you move through the sets and movements, comp is responsible for keeping their own time. Start with a light weight and build from there from the start - come prepared to know what you want to make your jumps. If you didn't read this and didn't come prepared for comp - thats on you. If you don't have a 1rm, use your best guess for the sets. I will allow up to 3 mats under your head for strict HSPU [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.30"] Don't forget - today is the Free Thyroid Talk with FDN Practitioner Robby FIT A. Every 2 minutes, for 18 minutes (3 sets of each, build): Station 1 – Back Squat x 6 reps @ 31X1 Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111 Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112 B. Amrap in 12 minutes 8/8 Single Arm DB/KB Thrusters 16 Alternating Box Step Ups 20 Calories of Biking COMP A. 20 minutes to finish 3 sets Back Squat x 6 reps Rest 3 minutes If you know what your weights were for last week, attempt to best it by 5% for all sets - if you have no clue, use the 3 sets to build to a heavy 6 where the last two reps are hard. B. Amrap in 12 minutes 10 Thrusters (95/65 lbs) 15 Box Jumps (24″/20″) 20 Calories of Rowing Notes for coaches and members: Demo/move through/warm up the bent row, hip bridge, squatting positions in your warm up. Understand that if you know your numbers, I'd like them all heavy - if you don't know, you build. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 1.31"] FIT A. For time - 15 Minute Cap 60 Alternating Reverse Lunges 40 Russian Kettlebell Swings 20 Push-Ups/Incline Push Ups 10 Strict Pull Ups/Ring Rows 80 Singles 10 Strict Pull Ups/Ring Rows 20 Push-Ups 40 Russian Kettlebell Swings 60 Alternating Reverse Lunges B. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @ 2111 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled) Minute 5 – Hollow Rocks or Dead Bug Hold x 30-40 seconds COMP A. For time - 15 Minute Cap 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10/5 Bar Muscle-Ups 80 Double Unders 10/5 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders B. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @ 2111 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled) Minute 5 – Hollow Rocks or Hold x 30-40 seconds Notes for Coaches and Members: Cover the movements in A and dial it in during the warm up. Cover the movements in B to cool down after A. The 10/5 on Bar muscle ups is set to facilitate a few different groups of people - either bar muscle ups aren't a problem for you (10)- or you are just now getting them (5, in singles more than likely) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.1"] DEADLINE TO ORDER YOUR CROSSFIT OPEN T-SHIRTS IS TONIGHT BY MIDNIGHT!Order your CrossFit Open Shirt here! FIT A. 25 Minutes to finish 4 Sets, build Strict Shoulder Press x 3-4 reps + 4 Sets, build Push Press x 3-4 reps B. For time - 9 minute cap 40/30 Calories of Assault Bike 30 Burpees 20 Strict Pull-Ups/Ring Rows COMP A. 25 Minutes to finish 4 Sets, build Strict Shoulder Press x 3-4 reps + 4 Sets, build Push Press x 3-4 reps B. For time - 9 minute cap 40/30 Calories of Assault Bike 40 Burpee Pull-Ups (pull-up bar 6-10″ above standing reach if possible for setup) Notes for Coaches and Members: Understand the build to a moderate heavy shoulder press, then keep taking it upward with the push press. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.2"] FIT A. Every 90 seconds, for 18 minutes (3 sets): Station 1 – Medicine Ball Hamstring Curls x 15-20 reps @ 1010 Station 2 – Evil Wheels or arms only Inchworms x 10 reps @ 3010 Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111 Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111 B. 3 Sets for time - 15 Minute Cap 20 Ten Yard Down and Backs 10 Strict Hanging Leg Raises 40 Walking Lunges with KBs or DBs COMP A. 18 Minutes to establish Four sets of: Deadlift x 5 reps @ 70% of 1-RM Deadlift (open your hands and reset at the bottom of every rep) Rest as needed *if you don't have a 1rm, build through the 4 sets B. 3 Sets for time - 15 minute cap 20 Ten Yard Down and Backs 20 Toes to Bar 40 Walking Lunges with 55/35 KBs or DBs in each hand Notes for coaches and members: Keep to your lanes when it comes to the lunges and runs - if we have too  many people for lanes, lunge in place. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 2.3"] Fit & Comp In teams of 5, 30 Minute amrap you can only rotate once everyone has finished Station 1 – 300/250 Meter Row Station 2 – 30/20 Push-Ups Station 3 – 20 DB/KB Push Press Station 4 – 25/15 Calories of Assault Bike Station 5 – Rest [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 2.4"] FIT & COMP A. Bike 90s rest 90s Row 90s rest 90s Run 90s rest 90s x 3 Sets B. Touch and Go Snatch Skill Work [/elitetoggle][/eliteaccordion]

Programming 1.15 – 1.21

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Free Costco Paleo Grocery Store Tour - click to reserve your spot Pre-Order your CrossFit Open Shirt here! Free Thyroid Talk with FDN Practitioner Robby - Jan 30th CROSSFIT OPEN REGISTRATION AND INFO IS UP!  Our Christmas Party Is Coming Up! Make sure you let us know you'll be there - click here to let us know!  Check out Our Michael Bann Movement and Assessment Seminar coming up in February Here 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 1.15"] FIT A. 25 Minutes to complete 3 Sets Back Squat x 8 reps @ 31X1 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm) *after the fifth push press, go directly into the walk *build on sets to as heavy as possible B. For time - 13 Minute Cap 40 No Push Up Burpees 40 Weighted Lunges/Walking Lunges 40 V-Ups/Sit Ups 40 Push-ups/Incline Push Ups 40 No Push Up Burpees COMP A. 25 Minutes to complete Three sets of: Back Squat x 8 reps Rest 3 minutes *Select a weight that will make your final 2 reps of each set extremely difficult. I want each set heavy B. For time - 13 Minute Cap 40 No Push Up Burpees onto 2x45's 40 Box Jumps (24″/20″) 40 Toes to Bar 40 Hand Release Push-ups 40 No Push Up Burpees onto 2x45's *2x45's means two stacked #45 plates Score. A, weight(s) B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.16"] FIT A. Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Banded Supinated-Grip Pull-Ups/Ring Rows x 8-10 reps @ 2110 Station 2 – Handstand Hold/Box HS/Plank x 45-60 seconds Station 3 – L-Sit/Tuck Sit x 20-60 seconds *nose to wall if possible in hs hold *I have a pretty large range in the l/tuck to accomdate B. 3 Sets for time - 13 Minute Cap 30/20 Calories of Rowing 30 American Kettlebell Swings COMP A. Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps *or 6-8 Muscle Up Transitions Station 2 – Handstand Walk x 10 meters (use partner assist if needed) Station 3 – L-Sit x 45-60 seconds *does not have to be unbroken B. 3 Sets for time - 13 minute Cap 30/20 Calories of Biking 15 Chest to bar/Pull ups 10 Strict Handstand Push-Ups *I will only allow up to 3 mats for your head on the strict Hspu Score A, nothing. B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 1.17"] FIT Warm Up: Clean Skill Work A. 20 Minutes to perform 3 Heavy working sets of the complex below 5 Deadlift 4 Hang Power Cleans 3 Front Squats one set is constituted as the 5+4+3, rest as needed between the sets B. Complete as many rounds and reps as possible in 10 minutes of: 10 Dumbbell Ground to Overhead 10 Burpees COMP A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Every minute, on the minute, for 5 minutes: High Hang Clean x 1 rep @ 50-65% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 1 rep @ 65-80% of 1-RM Clean Rest 60 seconds, and then… Every 2mins, for 6 minutes (3 sets): Clean x 1 rep @ 80+% of 1-RM Clean *athlete is responsible for keeping the time themselves B. Complete as many rounds and reps as possible in 10 minutes of: 10 Ground to Overhead (115/75 lbs) 10 Ring Dips Score: A, weight. B, reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 1.18"] FIT & COMP A. Complete as many reps as possible in 10 minutes of: 30 Seconds of Wall Ball Shots (Partner A) 30 Seconds of Wall Ball Shots (Partner B) If you don’t have a partner, you’ll simply work for 30 seconds, then rest for 30 seconds, for 10 sets. B. Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest while partner works Single-Arm Dumbbell Row x 8 reps each arm @ 2111 Rest while partner work Score: A, reps. B, Weight(s) *Scaling modifications for BSS - Lunges in place, from there, modify height or perform single leg glute bridges. *Post up with knee on a box for the SA DB Row [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 1.19"] FIT A. 21 Minutes to perform 3 Sets Dumbbell Bench Press x 8-10 reps @ 21X1 Bent-Over Dumbbell Reverse Flies x 12-15 reps L-Sit Tuck/ or Tuck to Extension x 6 reps @ 1212 *for bent over DB Reverse flies - use small plates, or small DB's B. 5 Sets for time -  15 Minute Cap 15/10 Calorie Row 20 Alternating Single-Arm Dumbbell Snatches COMP A. 15 Minutes to establish a Bench Press 3rm Once you have found your 3-RM, then perform the following… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ -10 to 15 lbs off today’s last set B. 5 Sets for time - 15 minute cap 15/10 Calories of Assault Bike 20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) *If we have too many on the bikes, turn into team format where each person much finish 5 sets score: A, weight(s) B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="CFSB HOLIDAY PARTY! Saturday 1.20"] FIT In teams of two, complete five rounds for time of: Both Partners Complete 50 Singles each 50 Kettlebell Swings (25 each) 20 Strict Pull-Ups (10 each) *Partners must perform singles together, and may only start kettlebell swings once both are finished. COMP In teams of two, complete five rounds for time of: Both Partners Complete 50 Doubles each 20 Deadlifts (10 each – 225/155 lbs) 30 Pull-Ups (15 each) *Partners must perform doubles together, and may only start deadlifts once both are finished. Score: time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 1.21"] FIT & COMP   A. 5 Sets Row 30s rest 30s Run 30s rest 30s Bike 30s rest 30s Singles 30s rest 30s B. Full Thacker Warm Up [/elitetoggle][/eliteaccordion]

CrossFit Blog Programming 1.8 – 1.14

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Wellness Wednesday: Mari's Story - No More Cankles Free Thyroid Talk with FDN Practitioner Robby - Jan 30th Our Christmas Party Is Coming Up! Make sure you let us know you'll be there - click here to let us know!  Check out Our Michael Bann Movement and Assessment Seminar coming up in February Here 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 1.8"] FIT & COMP 30 Minute Amrap 60s Row/Bike 20-30s forearm plank 30 Doubles/Singles 20-30s Active Hang on Bar 15 American Kettlebell Swings 10 Prisoner Tall Kneeling To Standing - alternate legs Score: Don't score it, move some blood and move with intent and quality [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.9"] FIT Warm Up/Skill Incorporate Kettlebell Windmills A. 20 -25 Minutes to finish 3 Sets of Back Squat x 8-10 reps @ 31X1 Rest 3-5 Minutes b/w *build B. 2 Sets 4 Minute Amrap 20/15 Calorie Row 15 Thrusters/DB Thrusters Max Reps of Burpees in time remaining Rest 4 minutes between sets COMP A. 20-25 Minutes to work to a Back Squat 1rm B. 2 Sets 4 Minute Amrap 30 Calorie Row 15 Thrusters 95/65 Max Reps of Bar-Facing Burpees in time remaining Rest 4 minutes between sets Score: A, weight. B,burpee reps (total) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 1.10"] Warm Up Incorporate Farmers Carries FIT A. 20 Minutes to finish 3 Sets Dumbbell Shoulder Press x 8-10 reps @ 2111 Pull Ups/Ring Rows x 6-9 @ 2111 *build B. 3 Sets For Time: 15 minute cap 20 Ten Yard Shuttles 30 American/Russian Kettlebell Swings 20 Jumping Pull Ups/Ring Rows COMP A. 12 Minutes to establish a Press 1rm once you have found your Press 1rm then perform... 8 Minutes to finish 2 Sets Push Press x Max Reps @ 80-85% of today’s 1-RM B. “Shuttle Helen” Three rounds for time of: 20 Ten Yard Shuttles 21 American Kettlebell Swings 70/55 12 Pull-Ups Score: A, press weight. B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 1.11"] Warm Up High Hang Snatch, Hang Snatch, OHS work A. 20 Minutes to finish 4 Sets Overhead Squat/Front Squat x 6-8 reps @ 3311 *build B. Four sets for max reps/calories: 30 seconds of Row Rest 30 seconds 30 seconds of Alternating Reverse Lunge Rest 30 seconds 30 seconds of V-Ups COMP A. 20 Minutes to build to a heavy set of the complex High Hang Snatch + Hang Snatch B. Four sets for max reps/calories: 30 seconds of Assault Bike (for calories) Rest 30 seconds 30 seconds of Jumping Lunges Rest 30 seconds 30 seconds of Toes to Bar Rest 30 seconds Score: A, weight. B, total reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 1.12"] FIT A. Complete as many rounds and reps as possible in 15 minutes of: 15 Cal Row 20 Alternating Cossack Squats with Kettlebell Goblet Hold/or Balance Assisted 20 Single-Arm KB/DB Presses (10 each arm) Rest 5 minutes, and when the running clock reaches 20:00… B. Complete as many rounds and reps as possible in 15 minutes of: 50 Singles/25 Dbls 40 Push-Ups/Incline Push Ups 20 Wall Balls COMP A. Complete as many rounds and reps as possible in 15 minutes of: 20 Cal Bike 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… B. Complete as many rounds and reps as possible in 15 minutes of: 20 Cal Row 40 Hand Release Push-Ups 20 Wall Balls 20/14 Score: A, reps. B, reps. Notes: Pay attention to quality of the Cossack squats, you don't stay low and grind with these, you'll come up. Keep your heels down. I'll allow up to 4 Mats on Strict Handstand Push Ups [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 1.13"] FIT In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 25 Air Squats 20 Mountain Climbers 15 American Kettlebell Swings 10 Burpees 5 Strict Pull-Ups Partner A starts with 25 air squats, Partner B then performs 20 mountain climbers, Partner A then performs 15 kettlebell swings, Partner B does 10 burpees, Partner A does 5 strict pull-ups, then Partner B does 25 air squats…and so on. COMP In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Air Squats 40 Kettlebell Swings 30 Shoulder to Overhead (95/65 lbs) 20 Burpees 10 Strict Pull-Ups Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on. Score rounds + reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 1.14"] FIT & COMP 30 Minute Amrap 20 Cal Row 10 Yard Lateral Bear Crawl with Sandbag pull Left 10 Yard Lateral Bear Crawl with Sandbag pull Right 30s Bottom of Squat KB Front Rack Hold [/elitetoggle][/eliteaccordion]  

CrossFit Main Blog Programming 1.1 – 1.7

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Taylor's Story: Selecting A New Product Wellness Wednesday: Why isn't everyone skinny and rich? Free Thyroid Talk with FDN Practitioner Robby - Jan 30th Our Christmas Party Is Coming Up! Make sure you let us know you'll be there - click here to let us know!  Check out Our Michael Bann Movement and Assessment Seminar coming up in February Here Jenn's Story: What I Am Capable Of 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="Closed New Years Day Monday 1.1"] Closed! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.2"] Global Warm Up: Understanding of Fit Gymnastics part A. FIT A. 12-15 Minutes of Gymnastics Practice Arms only Inchworms > Wall Climb > Handstand Hold B. 5 Sets for time: 25 Minute Cap 10 Pull Ups/Ring Rows 20 Russian Kettlebell Swings 30 Anchored Sit-Ups 40 Singles/20 Doubles COMP A. 12-15 Minutes of Gymnastics Practice Wall Climb > Handstand Walking > Freestanding HS Practice B. 5 Sets for time: 25 Minute Cap 10 Chest-to-Bar Pull-Ups/Pull Ups 20 American KB Swings 70/55 30 Anchored Sit-Ups 40 Double-Unders Score: B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 1.3"] Global Warm Up: Shoulder to overhead work - press, push press, ITA split jerk. FIT A. Take 20 minutes to build to a heavy single press/push press B. For Max Reps: 3 Minutes of Rowing for Calories Rest 60 seconds 3 Minutes of Box Step-Overs Rest 60 seconds 3 Minutes of Thrusters/DB Thrusters COMP A. Take 20 minutes to build to today’s heavy Split Jerk B. For Max Reps: 3 Minutes of Assault Bike or Rowing for Calories Rest 60 seconds 3 Minutes of Dumbbell Box Step-Overs (20″, 55/35 lbs) Rest 60 seconds 3 Minutes of Thrusters (115/83 lbs) Score: A, weight. B, total reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 1.4"] FIT For time: 15 Twenty Yard Runs 15 DB or Barbell Ground to Overhead 30 Push-Ups/Incline Push Ups 15 Twenty Yard Runs 10 DB or Barbell Ground to Overhead 20 Push-Ups/Incline Push Ups 15 Twenty Yard Runs 5 DB or Barbell Ground to Overhead 10 Push-Ups/Incline Push Ups COMP For time: 15 Twenty Yard Runs 15 Barbell Ground to Overhead (135/95 lbs) 30 Push-Ups 15 Twenty Yard Runs 10 Barbell Ground to Overhead 20 Push-Ups 15 Twenty Yard Runs 5 Barbell Ground to Overhead 10 Push-Ups Score: time. Notes: If performing DB GTO for fit, perform that number of reps EACH ARM. The twenty yard run, is 10 yards out, 10 yards back. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 1.5"] FIT A. Four sets of: (25 Minute Cap) DB/KB/or Barbell Front Racked Alternating Reverse Lunges x 16-20 reps Rest 90 seconds Strict Pull Ups/Ring Rows x 4-6 reps @ 2110 Rest 90 seconds B. For time: 11 Minute Cap 40 Wall Ball Shots 20 Pull-Ups/Ring Rows 30 Wall Ball Shots 15 Pull-Ups/Ring Rows 20 Wall Ball Shots 10 Pull-Ups/Ring Rows 10 Wall Ball Shots 5 Pull-Ups/Ring Rows COMP A. Four sets of: (25 Minute Cap) Barbell Front Racked Alternating Reverse Lunges x 16-20 reps Rest 90 seconds Weighted Pull-Ups x 4-6 reps @ 2110 Rest 90 seconds B. For time: 11 Minute Cap 40 Wall Ball Shots (20/14 lbs to 10′) 20 Pull-Ups 30 Wall Ball Shots 15 Pull-Ups 20 Wall Ball Shots 10 Pull-Ups 10 Wall Ball Shots 5 Pull-Ups Score: A, weight(s) B, time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 1.6"] FIT Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 Lateral Box Jump/step-Overs 15 Thrusters/Dumbell Thrusters 20 V-ups/Sit Ups While one partner works through the round, the other must hold a medicine ball fully extended overhead. If the medicine ball is dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. COMP Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 Lateral Box Jump-Overs (24″/20″) 15 Thrusters (95/65 lbs) 20 Toes to Bar While one partner works through the round, the other must hold a bar 75/55 fully extended overhead. If the barbell is dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 1.7"] FIT & COMP 30 Minute Amrap 10 Yard Spiderman with vertical twist 10 Yard Bear Crawl with Sandbag pull 10 Cal Row 10 Yard Spiderman with Hamstring Stretch 10 Yard Lateral Bear Crawl L 10 Yard Lateral Bear Crawl R 10 Cal Row [/elitetoggle][/eliteaccordion]

Crossfit Blog Programming 12.26 – 1.1.2018

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[eliteaccordion][elitetoggle title="Whats going on this week!"] Click here for details on Holiday Closings Our Next CF Kids Camp Registration is open here! Check out Our Michael Bann Movement and Assessment Seminar coming up in February Here 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="Tuesday 12.26"] Hey all! I'll get Wed - Sunday out on Tuesday, its been a hectic weekend! FIT A. Every 3 minutes, for 18 minutes (6 sets): Deadlift 4-6 B. For time: 1000 Meter Row 50 Russian Kettlebell Swings COMP A. Every 3 minutes, for 18 minutes (6 sets): Power Clean x 1.1.1 (rest 10 seconds between singles) B. For time: 1000 Meter Row 50 American Kettlebell Swings Score: A, heaviest weight. B, time and weight. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.27"] FIT A. Score Weights, Build 4 Sets - 20 Minutes to finish Single Arm Overhead Press x 8-10 reps each arm B. Score reps AMRAP in 10 minutes 10 Push Presses/Press 10 Alternating Reverse Lunges 10 Burpees/NPBP C. Optional - If time allows, no score 2 Sets 60 seconds of Reverse Snow Angels (slow & controlled) 60 seconds of Side-Plank Hold (Left Side) 60 seconds of Band Pull-Aparts 60 seconds of Side-Plank Hold (Right Side) COMP A. Score Weights, Build 4 Sets - 20 Minutes to finish Single Arm Overhead Press x 8-10 reps each arm B. Score reps AMRAP in 10 Minutes: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Burpees Over the Barbell C. Optional - If time allows, no score 2 Sets 60 seconds of Reverse Snow Angels (slow & controlled) 60 seconds of Side-Plank Hold (Left Side) 60 seconds of Band Pull-Aparts 60 seconds of Side-Plank Hold (Right Side) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.28"] FIT A. Score fastest and slowest  times through the workout (i.e. 3:55 - 4:10) Every 5 minutes, for 35 minutes (7 sets) for times: Row 250/200m 8 Ring Rows 12 Sit Ups/Scaled TTB 16 Push Ups/Incline Push Ups COMP A. Score fastest and slowest  times through the workout (i.e. 3:55 - 4:10) Every 5 minutes, for 35 minutes (7 sets) for times: Bike 15 Calories 8 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups Notes: Scale so that you can finish [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.29"] FIT A. Score heaviest weight(s), build over the sets Every 4 minutes, for 20 minutes (5 sets): 4 -6 Deadlifts immediately followed by… 12 Alternating Reverse Lunges B. Score time 45.30.15 Kettlebell Swings Bench Dips COMP A. Score heaviest set - for comp this is a complex, Build Every 4 minutes, for 20 minutes (5 sets): 4 Power Cleans immediately followed by… 12 Front-Racked Alternating Reverse Lunges B. Score time “Elizabeth” 21.15.9 of Power Clean 135/95 Ring Dips [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.30"] You thought Christmas was over FIT 12 Days of Christmas - 30 minute cap 1 – 25 Singles 2 – Burpee Box Jump/Step Ups 3 – Push-Ups 4 – Scaled Toes to Bar/Sit ups 5 – Burpees 6 – Dumbbell Grounds to Overhead 7 – Push-ups 8 – Walking/Reverse Lunges 9 – Kettlebell Swings 10 – SA Dumbbell Shoulder to Overhead 11 – Goblet Squats KB or DB 12 – Pull-Ups/Ring Rows COMP 12 Days of Christmas - 30 minute cap 1 – 25 Double-Unders 2 – Power Cleans 135/95 3 – Ring Dips 4 – SA KB Ground to Overhead 70/55 5 – Burpees 6 – Toes to Bar 7 – Push-ups 8 – Box Jumps 9 – Kettlebell Swings 70/55 10 – Pull-ups 11 – Front Squats 135/95 12 – Shoulder to Overhead 135/95 Follow the movements to the tune of the song 12 days of Christmas. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="CLOSED New Years Eve Sunday 12.31"] We are closed the New Year I hope you all have a safe and wonderful New Years [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="CLOSED New Years Day Monday 1.1.2018"] Everyone okay? [/elitetoggle][/eliteaccordion]

Programming 12.18 – 12.24

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Click here for details on Holiday Closings, New Swag, Christmas Dress Up Wod, Official South Bend Barbell Club and our Center for the Homeless Toy/Glove/Hat/Coat drive! Sarah F's Amazing Progress! Our Next CF Kids Camp Registration is open here! Check out Our Michael Bann Movement and Assessment Seminar coming up in February Here 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 12.18"] FIT & COMP A. Five sets of: 90 seconds of Rowing (for Calories) 30 seconds of Rest 90 seconds of Russian Kettlebell Swings (for max reps) 30 seconds of Rest 90 seconds of Running (for 10yd trips) 30 seconds of Rest 90 seconds of Front Leaning Rest on Hands 30 seconds of Rest   Score: A, total run trips, kb swings, cal row. Don't score the FLR. Notes: For Comp - Perform American KB Swings and FLR on Rings We will be staggering people at different starting positions here - -Accumulate as much time as possible during the 90s on the FLR - keep torso rigid in a “hollow” position, palms driving through the floor or rings. -Using Plates or Kids Pull Up Bars to Scale the Plank for Quality is acceptable. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 12.19"] FIT Warm Up for Fit&Comp - Clean and Jerk Warm Up/Skill Work, keep it light and fast. A. Every 2 minutes, for 18 minutes (9 sets) Deadlift x 3, build B. Complete as many rounds and reps as possible in 6 minutes of: 10 Burpees/NPBP 15 Shoulder to Overhead 20 Pull-Ups/Ring Rows COMP A. Every 2 minutes, for 18 minutes (9 sets) Clean & Jerk, build *Sets 1, 4 & 7 = 3 reps *Sets 2, 5 & 8 = 2 reps *Sets 3, 6 & 9 = 1 rep B. Complete as many rounds and reps as possible in 6 minutes of: 10 Burpees over the bar 15 Shoulder to Overhead (115/75 lbs) 20 Pull-Ups Score: A, heaviest weight. B, reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.20"] FIT A. 25 Minute Cap Five sets of: Back Squat x 6-8 reps Rest 2-3 minutes between sets B. 9 Minute Cap Three rounds for time of: 40 Singles 30 Alternating Reverse Lunges 20 Sit Ups COMP A. 25 Minute Cap Five sets of: Back Squat x 5 reps Rest 2-3 minutes between sets B. 9 Minute Cap Three rounds for time of: 40 Double-Unders 30 Alternating Front Rack Reverse Lunges with KBs/DBs 20 V-Ups Score: A, heaviest weight. B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.21"] FIT A. 25 Minute Cap Four sets of: Bench Press x 6-9 reps Rest 30 seconds 45-60 second Side Plank each side Rest 60 seconds B. Five sets for max reps (of Bench Dips): In 60 seconds, complete 8 No Push Up Burpees and then as many reps as possible of Unbroken Seated Dips Rest 60 seconds between sets COMP A. 25 Minute Cap Four sets of: Bench Press x 4-6 reps Rest 30 seconds 45-60 second Side Plank each side Rest 60 seconds B. Five sets for max reps (of Dips): In 60 seconds, complete 10 Burpees and then as many reps as possible of Unbroken Ring Dips Rest 60 seconds between sets Score: A, bench weight. B, total dips. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.22"] FIT Warm Up for Fit&Comp - Snatch Warm Up/Skill Work, keep it light and fast. A. 20 Minute Cap Four sets of: 6-9 Overhead Squats/Front Squats Rest 2-3 minutes B. Three sets for max reps/cal of: 60 seconds of Scaled TTB/Sit Ups 60 seconds of SA Alternating Dumbbell Ground to Overhead 60 seconds of Row for Calories Rest 60 seconds between sets COMP A. 20 Minute Cap Four sets of: Snatch + 2 Overhead Squats Rest 2-3 minutes B. Three sets for max reps/cal of: 60 seconds of Toes to Bar 60 seconds of SA Alternating Dumbbell Ground to Overhead 60 seconds of Row for Calories Rest 60 seconds between sets Score: A, heaviest weight. B, total reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.23"] Want to know what it is? Check out our Instagram page below https://www.instagram.com/crossfitsouthbend/   [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="CLOSED CHRISTMAS EVE"] Hey everyone, we are closed :) [/elitetoggle][/eliteaccordion]

Programming 12.11 –

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Click here for details on Holiday Closings, DVT Trip, New Swag, Christmas Dress Up Wod, Official South Bend Barbell Club and our Center for the Homeless Toy/Glove/Hat/Coat drive! Our Next CF Kids Camp Registration is open here! Check our Margaret's Story here! Check out Our Michael Bann Movement and Assessment Seminar coming up in February Here 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 12.11"] In the Warm Up: See Saw Walk Practice FIT A. 15 Minutes to establish a Deadlift 8rm @ 3111 B. 12 Minute Cap For time: 1000 Meter Row 50 Goblet Squats/Air Squats 30 Jumping Chest to Bar Pull Ups/Ring Row COMP A. 15 Minutes to establish a Deadlift 3rm B. “Jackie” - 12 Minute Cap For time: 1000 Meter Row 50 Thrusters (45/33 lbs) 30 Pull-Ups Score: A, weight. B, time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 12.12"] FIT A. 4 Sets, 25 Minute Cap 5-8 Bench Press @ 3111 15-20 Sit ups B. 12 Minute Amrap 50 Singles/25 Dbls 30 Russian Kettlebell Swings 20 Seated Dips/Incline Push Ups COMP A. 4 Sets, 25 Minute Cap 2-4 Bench Press 6-8 Evil Wheels B. 12 Minute Amrap 50 Double Unders 30 American Kettlebell Swings 70/55 20 Ring Dips Score: A, bench weight. B, reps. Notes: I'd prefer all sets are heavy for A. If there is a build I'd prefer it was minor. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.13"] In the Warm Up: Hang Power Snatch /Snatch warm Up FIT A. 20 Minute Amrap Hang Power Snatch x 5 rest 60-90s between B. For time - 8 minute cap 15-10-5 Plate Ground to Overhead Burpees/No Push Up Burpees COMP A. 20 Minutes to establish Snatch Heavy Single B. "Grace" 8 minute cap 30 Clean and Jerks for time 135/95 Score: A, weight. B, time or reps in cap. Notes: A. FIT- these are for quality - build if the coach gives you the green light. B. FIT- Challenge yourself here, I'd rather see you choose a weight you almost finish than one you finish far too fast. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.14"] FIT A. 3 Sets - 20 minute cap Back Squat 8-10 Reps @ 3111 B. 15 Minute Amrap In teams of 3-4, Row as many calories as possible as a team - 20 Calories at a time COMP A. 20 Minutes to work to a Back Squat heavy single B. 15 Minute Amrap In teams of 3-4, Bike as many calories as possible - 20 Calories at a time Score: A, weight. B, cals. Notes: A, FIT - I'd prefer all sets challenging. B. Fast transition, get after it. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.15"] FIT A. 3-4 Sets - 20 Minute cap Dumbell Press 8-10 @ 3111 B. 7 Minute Amrap 7 Box Jumps/Step Ups 7 Burpees/No Push Up Burpees 7 Russian Kettlebell Swings COMP A. 20 Minutes to work up to a Press Heavy Single B. 7 Minute Amrap 7 Box Jumps 24/20 7 Burpees 7 American Kettlebell Swings 70/55 Score, A - weight. B, reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.16"] FIT A. For time - 25 Minute Cap 2000 Meter Row immediately followed by… Five rounds of: 6 Strict Pull-Ups 12 Goblet Squats immediately followed by… 200 Singles COMP A. For time - 25 Minute Cap 2000 Meter Row immediately followed by… Five rounds of: 9 Front Squats (155/105 lbs) 12 Chest to Bar Pull-Ups immediately followed by… 100 Double Unders Score: Time or amount of work performed in time [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.17"] FIT & COMP 20 Minute Amrap 30 Alternating DB/KB Snatches 20 Ten Meter Runs 10 Burpee Box Jumps Score: Rounds + Reps [/elitetoggle][/eliteaccordion]  
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Programming 12.4 – 12.10

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Things we have going on this week! Swag Pre Orders Are Up! New Refer A Friend Program is Launched for the New Year! CrossFit South Bend DVT Trip Scheduled for December 16th Stay tuned this month for...Our upcoming Holiday Charity, Xmas Sweater/Holiday Wod, Pull Up Webinar, and us now having an officially registered USAW Barbell Club Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 12.4"] FIT A. 15 Minute Power Snatch + OHS Technique/Warm Up + 10 Minute EMOM - work one minute, rest another Power Snatch + OHS 1+3, build or work tech B. 12 Minute Amrap 10 Overhead Squats/Front Squats 20 Sit Ups COMP A. 15 Minute Snatch Technique/Warm Up + 10 Minutes Snatch EMOM x 1, build B. 12 Minute Amrap 5 Full Snatches @ 80% of today's single 15 Toes to Bar Score: A, weight. B, total reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 12.5"] FIT A. 20 Minute Cap Deadlift 5.5.5.5 B. 20 Minute Amrap - Teams of 2, alternate rounds 10 Floor Presses 20 Kettlebell Swings COMP A. 20 Minute Cap Power Clean 3.3.3.3 B. 20 Minute Amrap - Teams of 2, alternate rounds 10 Floor Presses 20 Double KB Swings Score: A, weight. B, rounds + reps. Notes: Alternate full rounds with your partner, pick a weight that is tough for the 10. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.6"] FIT A. 20 Minutes Clean Technique Work + 10 Minutes to practice and building to your 10 front squat from the floor B. 4 Sets 10 Front Squats Max Ring Rows rest 1:00 between rounds COMP A. 20 Minutes Clean Technique Work + 10 Minutes to build to your heavy clean B. 4 Sets 1.1.1.1.1 Full Cleans AHAP Max UB Bar Muscle Ups/Strict Pull Ups Score: A, weight B, Weight, Reps. Notes: Think of part B as "for quality" move smoothly between the movements [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.7"] FIT FIT A. 15 Minutes of Push Press/ Push Jerk Technique Work + EMOM for 10 Minutes - Pulled from the floor Press, Push Press, Push Jerk x 3, build or work technique B. For time - 10 Minute Cap 5 Burpees 100 Singles 10 Burpees 80 Singles 15 Burpees 60 Singles 20 Burpees 40 Singles 25 Burpees 20 Singles COMP FIT A. 15 Minutes of Push Press/ Push Jerk Technique Work + EMOM for 10 minutes - Pulled from the floor Push Jerk x 2, build B. For time - 10 Minute Cap 5 Burpees on to a 45 plate 80 Dbls 10 Burpees on to a 45 plate 60 Dbls 15 Burpees on to a 45 plate 40 Dbls 20 Burpees on to a 45 plate 30 Dbls 25 Burpees on to a 45 plate 20 Dbls Score: A, weight. B, time or reps in cap. Notes: For FIT, No Push Up Burpees are an option [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.8"] FIT A. 3 Sets 16 Unbroken Bodyweight/Dumbell Walking Lunges rest 60s 8 Barbell Bent Over Row rest 60s B. 4 Sets 45s of Goblet Squats rest 15s 45s of Sit Ups rest 15s COMP A. 3 Sets 16 Unbroken  Dumbell Walking Lunges rest 60s 8 Barbell Bent Over Row rest 60s B. 4 Sets 45s of Wall Balls 20/14 - 10/9 rest 15s 45s of Medicine Ball V-ups rest 15s Score: A, weight(s) B, reps. Notes: For the barbell bent row, perform the variation where the bar does not touch the floor at the bottom. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.9"] FIT A. 5 Sets 3 Minute Amrap 3 Deadlifts 6 Push Ups/Incline Push Ups 9 Air Squats rest 60s between rounds COMP A. "Chief" 5 Sets 3 Minute Amrap 3 Power Cleans 135/95 6 Hand Release Push Ups 9 Air Squats rest 60s between rounds Score: A, reps. Notes: Choose a movement you can be consistent with through the workout. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.10"] FIT & COMP A. 7 Sets 30s Max KB Swings rest 30s 30s Max Dbls/Singles rest 30s + rest 3:00 + B. Death By 10 Score: A, reps. B, total 10 yard trips. [/elitetoggle][/eliteaccordion]

Programming 11.27 – 12.3

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Nothing Crazy other than some holiday closings! We are laying low for a week or two before we start launching some more stuff!

Love us at CFSB? Want to leave us a review? It really helps!

Facebook: Click here!

Google: Click here! 

[/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 11.27"] FIT A. 20 Min Snatch Technique Work/warm up + 10 Minutes to practice/build OHS B. 15 Minute Amrap 5 Overhead Squats - Smooth Moderate Weight 10 Ring Rows 20 Sit Ups COMP A. 20 Min Snatch Technique Work + 10 Minutes to build B. 15 Minute Amrap Full Snatch x 2 moderate to heavy 12 Chest to Bar/Kipping Pull Up Full Snatch x 2 moderate to heavy 12 Toes to Bar Score: B, Snatch/OHS weight, Total Reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 11.28"] FIT A. 25 Minute Cap 4-5 Sets, all sets heavy CGBP x 5 C. 5 Sets for time - 10 minute cap 5 Heavy Deadlifts 10 Hand Release Push Ups/Push Ups/ (15)Incline Push Ups COMP A. 25 Minute Cap 4-5 Sets, Build CGBP x 5, all sets heavy C. 5 Sets for time - 10 minute cap 5 Heavy Deadlifts 10 Ring Dips Score: A, weight. B, Weight/Time (or reps in cap) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 11.29"] FIT A. 20 Minutes Clean Technique Work + 10 Minutes to practice/build FS B. 15 Minute Amrap 5 Front Squats 10 Bent Over KB Rows Each Arm COMP A. 20 Minutes Clean Technique Work + 10 Minutes to build B. 15 Minute Amrap Full Clean x 2 2-4 UB Bar Muscle Ups, 2-4 Strict Chest to Bar Score: B, Weight/Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 11.30"] FIT A. 15 Minutes Push Jerk Technique Work B. 15 Minutes to work to a Push Jerk/Push Press x 5 C. 5 Sets - 12 Minute Cap 10 Russian Kettlebell Swings 10 KB Press/Push Press Each Arm COMP A. 15 Minutes Jerk Technique Work B. 15 Minutes to work to a Split Jerk/Push Jerk 3rm C. 5 Sets - 12 Minute Cap 8 Power Cleans @ 155/100 10 Handstand Push Ups Score: B, Weight. C, Time or Reps in Cap [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.1"] FIT A. Every 2:00 for 6 Sets Back Squat x 3, all sets heavy B. 15 Minute Amrap 50 Singles/25 Doubles 20 Reverse Lunges/Step Ups 5 Strict Pull Ups/10 Ring Rows COMP A. Every 2:00 for 6 Sets Front Squat x 3, all sets heavy B. 15 Minute Amrap 50 Doubles 20 DBL Front Rack Reverse Lunges 8 Strict Pull Ups Score: A, weight. B, Weight/Reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.2"] FIT 3 Minute to perform 10 Burpee Box Step Ups 10 Shoulder to Overhead 7 Burpee Box Step Ups 7 Shoulder to Overhead 5 Burpee Box Step Ups 5 Shoulder to Overhead + rest 3:00 + 3 Minute Amrap Calorie Row + rest 3:00 x3 Sets COMP 3 Minute to perform 10 Burpee Box Jumps 24/20 10 Shoulder to Overhead 95/65 7 Burpee Box Jumps 24/20 7 Shoulder to Overhead 95/65 5 Burpee Box Jumps 24/20 5 Shoulder to Overhead 95/65 + rest 3:00 + 3 Minute Amrap Calorie Row + rest 3:00 x 3 Sets Score: Reps/Calories individually per each round [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.3"] FIT A. 30 Minute Amrap 15 Russian KB Swings 50 Singles Run 100 Yards COMP A. 30 Minute Amrap 15 American KB Swings 55/35 30 Doubles Run 100 Yards Score: Rounds + Reps [/elitetoggle][/eliteaccordion]

Programming 10.30 – 11.5

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[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" 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"]NEW WODS ON THE BLOCK: Don’t forget, if you are on the fence get signed up right away. We are now allowing an RX Section! – CLICK HERE TO REGISTER Wellness Wednesday - 1 Simple Trick to Make Veggies Taste Great! Are you a Coach, or interested in improving your coaching skills?  Movement and Assessment Workshop with Michael Bann  CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page ***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 10.30" open="false"]FIT A. 8 Sets Every 90s - 3 Muscle Cleans, build B. 5 Sets for load 5 Heavy Press/Push Press (pulled from floor) 50' Farmers Walk AHAP rest as needed between rounds C. Optional 2 Sets 10 Single Arm DB Press Left 10 Single Arm DB Press Right 30 Bent Over Barbell Rows COMP A. 8 Sets Every 90s - 2 Power Cleans, build B. 5 Sets for load 3 Heavy Shoulder to Overhead (pulled from floor) 50' Farmers Walk AHAP rest as needed between rounds C. Optional 2 Sets 10 UB Single Arm DB Press Left 10 UB Single Arm DB Press Right 30 UB Bent Over Barbell Rows Score: A, heaviest weight. B, weight left on bar and Farmers walk weight. Notes: A. Build over the course of the 8 sets to find a heavy max for the day. B. Start heavy with both the farmers walk and shoulder to overhead - you can take weight off but you can't add it back on. C. Lately for these type of sets I've been noticing when I denote a set of 30, people are breaking them up into 3 sets of 10, or 2 sets of 15. Accessory work is unbroken, something that you can hit for the 10,10, and 30 without stopping during your sets.[/x_accordion_item][x_accordion_item title="HALLOWEEN Tuesday 10.31.17" open="false"]FIT A. 20 Minutes to finish Back Squat 2x4 @ 30X1 Back Squat 2x2 @ no tempo B. 13 Minute Amrap 70/60 Cal Row Buy In in the time remaining perform Amrap 25 Goblet Squats/Air Squats 50 Singles/25 Doubles COMP A. 20 Minutes to finish Back Squat 2.2.2.2 @ 30X1 B. 13 Minute Amrap 70/60 Cal Bike Buy In in the time remaining perform Amrap 25 Wall Balls 20/14 - 10'/9' 50 Doubles Score: A, heaviest weight. B, PAY ATTENTION HERE - Score the time it took you to do the buy in, and total AMRAP reps separately. Notes: A. Fit is dropping into 2's, comp - we are removing the heavy 4 and 3 - try to best your prior by...just a touch. B. See score, there are two events here, the time it takes you to do the buy in, and the amount of reps you get in the amrap.[/x_accordion_item][x_accordion_item title="Wednesday 11.1" open="false"]FIT A. 25 Minutes to finish Bench Press 2x4 @ 31X1 Bench Press 2x2 @ no tempo B. EMOM x 8 Minutes Every Minute on the minute perform 2-5 Burpee Box Step Overs In the time remaining, perform as many DB/KB Snatches as possible COMP A. 25 Minutes to finish Bench Press 4x1.1 *Cluster, rest 30s between reps, try to add just a tiny bit from last weeks 2rm B. EMOM x 8 Minutes Every Minute on the minute perform 5 Burpee Box Jump In the time remaining, perform as many Power Snatches @ 95/65 Score: A, heaviest weight. B, total number of snatches. Notes: A. Fit is dropping into the 2's - Comp will be doing a "cluster," which means you'll hit a single, rest 30s exactly, then hit your next single. Use last weeks 3 and 2rm as a reference point. B. Choose your scaling wisely - if it takes you more than 30s to perform the buy in, lower the reps for fit. If you are doing comp - you don't have a choice, its 5. Also, this is not "skill work" This is training. So if your Power Snatch isn't up to par for a fast paced workout, please choose DB/KB snatch.[/x_accordion_item][x_accordion_item title="Thursday 11.2" open="false"]FIT Clean Warm Up A. Every 90s x 8 Hang Power Clean x 2 B. 5 Sets for time - 15 Minute Cap 20 Walking Lunges 10 Ring Rows COMP Clean Warm Up A. Every 90s x 8 Clean x 1 B. 5 Sets for time - 15 minute cap 20 Front Rack Walking Lunges 10 Ring Rows w/ Feet Up on 20" box. Score: A, heaviest weight. B, weight and time. Notes: A. Choose a scaling that you feel technically proficient with, and build. B. You can lower your weight for the lunges, but you can't add it back on - start heavy and stay heavy. [/x_accordion_item][x_accordion_item title="Friday 11.3" open="false"]FIT A. 15 Minutes to finish Press 2x4, 2x2 @ 3111 B. 18 Minutes to finish Deadlift 1x3, 2x2 @32X1 C. 5 Minutes Max Scaled Toes to Bar COMP A. 15 Minutes to finish Press 4x1.1 @ 3111 *Rest 30s between cluster. B. 18 Minutes to finish Deadlift - Find a 2rm @32X1 C. 5 Minute Cap 75 Toes to Bar For Time Score: A, heaviest weight. B, heaviest weight. C, total reps or time. Notes: A. Fit - Two weeks ago we had a 4x6, build from that. Comp, you have a cluster, again - hit the single. rack it & rest 30s, then hit your second single. Build from your 6.6.4.2 from two weeks ago. B. Build from last weeks DL. C. Get after it, don't tear your hands to pieces. [/x_accordion_item][x_accordion_item title="BRING A FRIEND DAY Saturday 11.4" open="false"]FIT A. 3 Sets - Teams of 2 90s @ each station Wall Balls Kettlebell Swings Box Step Ups/Box Jumps Incline Push Ups/Push Ups Rest 90s COMP A. 3 Sets - Teams of 2 90s @ each station Wall Balls 20/14 - 10'/9' Deadlifts 155/105 Box Jumps 24/20 Deficit Push Ups/Handstand Push Ups Rest 90s Score: A, total reps. Notes: A. Choose a scaling that makes sense for you and your partner - partition the 90s however you'd like. There is only 90s rest after you've completed all 4 stations.[/x_accordion_item][x_accordion_item title="Sunday 11.5" open="false"]FIT & COMP 40 minutes to complete each station at your leisure A. Find a heavy Log Viper Press B. 2 Sets - Max Sandbag to Platform in 60s AHAP rest as needed between C. 2 Sets - Max Distance Keg Carry AHAP D. EMOM - 10 Min 25 Yard Sled Push AHAP, you can take weight off but you can't add it back on score is the weight you have left Score: A. weight for viper press B. total number of sandbag to platform in both sets C. total keg distance D. total sled weight. Notes: This is a field day, we will perform a general warm up with some technical work. Then you can approach each station within the 40 minutes whenever you'd like to get it done.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
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What do CFSB Coaches Eat?-Brandon’s Story

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In this video we sit down and chat with the founder, CEO, and co-owner of CrossFit South Bend, Brandon Wilton about his nutrition. We talk about -5 crock pots going at a time -yacht-stuff -taco night -looking good naked -Sheet cakes from Wal-Mart -Silver beach pizza -fluctuating carbs -goals vs. fantasies Brandon tells us: -what eating was like growing up -his journey from unhealthy eating to healthy eating. -his current eating regimen -how he meal plans during the week -lessons he's learned from training at a high level and coaching others in terms of food consumption Lots of great nuggets in here so be sure to check out the full video. __________________________________________________________________________ - Hey guys, Robby here from Crossfit Supplement today. I'm here with Coach Brandon who is the co-owner and CEO of Crossfit South Bend and today we're going to be talking to him about what he's eating. Alright, Brandon, thanks so much for being with us today, appreciate it. - Thank you, Robby. - You're welcome. So first of all, tell us about what eating was like growing up. - It was traditional. I actually when I was talking to my parents last night and I called my mom to make sure that my memory was still on point. Cereal for breakfast, normal traditional American stuff. You're looking at peanut butter and jellies, pizza rolls, something like that for lunch. We always had, I remember this distinctly, like theme night. Spaghetti night, taco night, pizza night, all those kinda nights. She did cook good food. She wanted to make sure we get that out. She did make homemade chicken noodle soup which was fantastic, still love to this day. But yeah, they worked real hard for us, so that's a shout out to my parents, love you guys. - So tell us about the journey, we'll get to what you're eating currently in just a second but tell us about the journey from when you started find out about how to kind of eat healthy to now, like what did that journey look like? You know, finding out about the zone and paleo and all these different things. - Yeah, in the past it was kind of, you know, you have me growing up through adolescence and you're getting your information through marketing. You know, you're getting it through Flex Magazine or your bro that says you need to eat more protein, and you know, do whatever it is, and you stop in vitamin shops, they give you horrible advice. Now I don't wanna say vitamin shops specifically but any kind of supplement store like that they're just gonna give you, you know, some just general advice. Then we get into the Crossfit era and it made me a little more dogmatic about things. You get onto the zone and you get into things like that. I weighed and measured in the zone for two years aggressively, blocks, blocks, blocks. And then, you become less and less dogmatic, ideally, and you start to realize that there is no one size fits all. There's no right diet for anyone. There is only principles that work for some people and better for other people. So you have to be more self-aware of what works really well for you and what your goals are, in training, in life, and in nutrition and things like that, and what's sustainable for you in your life. So I think being really honest with that happened over the last three or four years since I started working with OPEX and some of my mentors and things like that, and having a ton of discussions with you and stuff like that, so yeah. - So, tell us what eating is like now. How do you eat on a day-to-day basis? And we'll talk about your meals. Tell us about everything with regard to how you're eating now. - How am I eating now? So, everyone out there in the audience if you saw Mitch's and Carl's video, they prepared, they said they prepared meticulously some meals, their stuff doesn't look like that, I'm gonna tell you that right now. It doesn't look like that, this is real stuff. So, typically, what I like to do, and what happens more often than not is Costco runs on Sundays. Bulk food, I think I've got like five crock pots at home, that's an exaggeration, I've got like three or four, but things go in crock pots. I generally have an idea of how much protein I eat a day which extrapolates to how much per month that I'll actually need, and that goes into some just general type containers. What I'm gonna do is make a bunch of proteins, my carbs are coming from vegetables and I usually keep carbs here at the gym cause I'll eat most of the carbs post-workout, fueling for that, or sometimes, depending on my training, I may not need as many carbs so it's just trivial here. Things are cooked in fat, and because I know I don't do too well with nuts most of it's just coming from oils and things like that. So I cook in bulk. And, what do we got here? We got some chicken casserole. That was in a big 'ole thing. Dump a bunch of eggs and chicken in there. I make things for fuel and for taste, it has to have a decent blend. If you ask some of the other coaches here, it's gotta be primarily for taste and what have you, but I mean, I'm cooking in bulk and I'm cooking fast and that's the way I prefer to do it. We've got some turkey burgers and check it out, rice. Half of it's gone. I cooked most of it up yesterday, used half of it post-workout. Other half's going today. So most of it, and I want to express this, and I went to Whole Foods cause I didn't have enough protein the other day. I can't tell you why that happened, but with that being said, I cook in bulk and I do it all at once. And you know, it's kind of the parent life for people who say that food is either too expensive, you go to Shelton's Farms, you go to some of those other places, you get in bulk and maybe I spend two hours cooking. It doesn't really take all that long to make a lot of it, maybe three depending on what you wanna make, but you just make all this stuff in bulk and I eat nothing fancy. - So, one of the things we like to do with these videos is, with Andrew we talked about the fact that he was a student, Mitch is training to go to regionals, Carl rugby player, rugby coach. You're a CEO, OPEX certified coach, you've trained for the Crossfit Open, you've done a 50-mile run. Tell us about what you found works best for you with performance and all the things you have on your plate, cause you got a lot of different stuff you're trying to take care of. What sort of unique things have you learned about the way you work best in terms of fueling for training and things like that? - Well I think it's important to note that a lot of people have these goals, and sometimes, very often they're fantasies, they're not actual goals. You know, I can talk about yachting and talking about sailing the world, but unless I'm actually studying how to do yacht stuff and saving up, then it becomes, it's a fantasy and it's not an actual reality. So when it comes to stuff like that people, you know they say they have these lofty goals that they're trying to eat for or trying to do nutrition for. In the past I did more competitive stuff and then being CEO and then being more aggressive with business practices, I had to pull back the goals to match that because, you know you've gotta be aware of what leavers you need to pull and how much you need to fuel yourself, cause it's a full-time job and you have to kind of pick and choose, but that being said, you know with my goals just being longevity and feeling good and performing well enough, I'm not trying to go to the games or go to regionals but I like to be strong, and you know, everyone wants to look good naked. They want to feel good, have good energy, sustained energy through the day and perform reasonably. There's no reason I have to do a triple back-flip handstand pushup, you know. So yeah, that's kind of what I'm eating for right now is just longevity and health and you know, all that kind of stuff, and then my diet reflects that. Mostly protein, as much as I can kind of digest. I pay attention to my digestion. A little under, actually a gram per pound of body weight right now. Fat winds up being about .6 grams per pound of body weight, and carbs fluctuate. I push the carbs when I'm having a heavy day, and then on a day like today I may come in and drink a little coffee with some butter in it and some protein powder in the morning and then I may fast if I'm not doing much training throughout the day and then get on to it. - So tell us about nutritional off-roading, so what are your top three to five off-plan foods and what are some of your special occasions that you like to have off-plan foods for? - So even if it is a special occasion, when I feel like my will power is high - have you ever had somebody offer you some of your favorite foods and you're like you know what I don't really want it, I take advantage of that. I take advantage of that. Will power being a depletable resource, when I have good will power, no thanks. When I'm having bad will power, we know what that's like, then what I do is I still try and talk myself out of that kind of stuff, but special occasions, you're looking at some pizza. I like pizza, Silver Beats Pizza. Some baked goods, and then tacos, yeah that kinda stuff just normal food, but it's gotta be good, can't be a sheet cake from the grocery store or anything like that, you know? - Yeah, can't be a sheet cake from Walmart. - Yeah. - So last thing is any advice? You know, you've been at this for a long time, any advice to people who are starting out, trying to change their diet for the better or any thoughts on your journey and what you've learned and what you could teach others nutritionally? - Yeah, I think it goes into a lot of what we do as a business. You know, move slow, enjoy the journey, enjoy the process, don't get obsessed with the destination. You should be aware of where you wanna be, but just because your weight hasn't changed in one or two weeks what you do is you pimp it and you change and you notice. You look for explanations. You change something. You prescribe something different, you action it, and then you just go through concentric circles of that just again and again and again until you find what works for you. You know, so one is enjoying the journey and enjoying the process and learning yourself and being very aware of that. Don't be dogmatic. Just because somebody's a vegetarian or they do this diet or that diet, if it's working for them great, good on you, that's fantastic. You know, it's kinda hard to fit all those things. Don't make nutrition sexy. Pay attention to, be wary of marketing and what marketing's doing for you. Educate yourself. Learn to flip it over and look at the back of the ingredients and start to understand that and just be aware of what you're doing. So yeah, those three things are a good start. - Awesome, well thank you so much for joining us today Brandon, appreciate it.

10/15/18-10/21/18

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Monday - 10/15/18
  • Push Press + Pause Jerk
    • (5+1)RM
    • 95% x (5+1)
    • 90% x (5+1)
  • Back Squat
    • 5RM
    • 95%x5
    • 90%x5
  • Weighted Lunge
    • 3x5/leg
  • Back Squat Jump
    • 20%x5x3 (% of back squat)
Tuesday - 10/16/18
  • Snatch High-Pull + Power Snatch + Hang Snatch
    • (1+1+1)RM
    • 95% x (1+1+1)
    • 90% x (1+1+1)
  • Halting Snatch Deadlift
    • 5RM
    • 95%x5
    • 90%x5
  • Muscle Snatch
    • 3x5
  • SLDL
    • 3x5
Wednesday - 10/17/18
  • Snatch Push Press + OHS
    • (5+1)RM
    • 95% x (5+1)
    • 90% x (5+1)
  • Pause Back Squat
    • 5RM
    • 95%x5
    • 90%x5
  • Jumping Quarter Squat
    • 50%x5x3 (% of back squat)
  • Press
    • 5RM
    • 95%x5
    • 90%x5
Thursday - 10/18/18
  • Clean High-Pull - Power Clean + Hang Clean
    • (1+1+1)RM
    • 95% x (1+1+1)
    • 90% x (1+1+1)
  • Halting Clean Deadlift
    • 5RM
    • 95%x5
    • 90%x5
  • Muscle Clean
    • 3x5
  • Good Morning
    • 3x5
Friday - 10/19/18
  • Rest Day
Saturday - 10/20/18
  • Segment Snatch (knee) + OHS
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Segment Clean (knee) + Jerk Drive + Jerk
    • (1+3+1)RM
    • 95% x (1+3+1)
    • 90% x (1+3+1)
  • Front Squat
    • 3RM
    • 95%x3
    • 90%x3
  • SLDL
    • 3x5
Sunday - 10/21/18
  • Rest Day

Programming 10.15 – 10.21

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[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] October 8th - Reboot Challenge, Learn more by clicking here! October 20th AM - Barbells For Boobs - Details Here! October 20th PM - Halloween Party! - Details Here! October 27th - Olympic Weightlifting Camp - Spots Limited, Register here!  November 10th - Wades Army Lift Off! All proceeds go to the Wades Army Charity! Click here for more details November 13th - FREE Costco Grocery Store Tour - Click here to register 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 10.15"] FIT A. 10 Minute Amrap w/KB; For Quality, not for score. 10 Kettlebell Deadlifts 10 American KB Swings 10/Arm KB Push Press 10 Goblet Squats B. Every 1:15 x 9 Sets; build Hang Muscle Snatch x 6; work speed or 6 Box Jumps w/Step Down; choose a challenging height C. 3-4 Sets; all sets tough 8 Supinated Grip Bent Over Barbell Row, rest 60s 100' Dbl Kb Front Rack Carry, rest 60s 15 Abmat Sit Ups, rest 60s COMP A. 10 Minute Amrap w/Barbell; For Quality, not for score. 10 Snatch Lift Off to Knee 10 Hang Muscle Snatch from top of knee 10 Snatch Push Presses 10 Overhead Squats B. Every 1:15 x 9 Sets; build Full Snatch 1.1 C. 3-4 Sets; all sets tough 8 Supinated Grip Bent Over Barbell Row, rest 60s 100' Dbl Kb Front Rack Carry, rest 60s 10 Strict Toes Through Rings, rest 60s Score: B. Heaviest weight or highest height C.Bent Row Weight Notes: A. Maybe a little demonstration prior, but this is the warm up/primer for the day - stick to what you know and move with quality. B.Again, stick to what you know - don't each shit on box jumps. C. all sets tough - if you cannot perform the strict TTR, Hanging Knee Raises on Bar/Rings is acceptable. Pay attention to your own timekeeping. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 10.16"] FIT A. Each Station @ A 1:30 Mark; 5 Sets; all sets tough 1. @30X0; Back Squat x 6-8 2. @31X1; DB Press x 6-8 B. For time - 10 Minute Cap; high breathing rate 3.6.9.12.15.18 Goblet Squats No Push Up Burpees COMP A. Each Station @ A 1:30 Mark; 5 Sets; all sets tough 1. @30X0; Back Squat x 3 2. @31X1; DB Press x 3 B. For time - 10 Minute Cap 3.6.9.12.15.18 Wall Balls 20/14#, 10/9' Burpees Over 10# Plate (Facing) Score A. Weights B. Time or reps in cap Notes: A. All sets tough, minor adjustments up or down is fine. B. Fit: Choose something that feels "smooth" Comp: Use the weights listed and go to town, think of this as 10 minutes at a 12 minute pace. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 10.17"] FIT A. 10 Minute Amrap w/Barbell; For Quality/Light, not for score. 10 Barbell RDL 10 Barbell Push Press 20-30s Forearm Plank 5 Box Jumps w/step down B. Every 1:15 x 9 Sets; all sets the same weight Hang Muscle Clean + Push Press x 4+4; work quality/speed or RDL + Push Press x 4+4 C. 4 Sets; high breathing rate 3 Minute Amrap 16 American KB Swings 50 Jump Rope Singles/35 Dbls 90s Rest COMP A. 10 Minute Amrap w/ Barbell; for quality; not for score. 10 Clean Lift Offs 10 Hang Muscle Cleans 10 Front Squats 10 Split Jerks B. Every 1:15 x 9 Sets; build Full Clean and Split Jerk (2+1) C. 4 Sets; high breathing rate 3 Minute Amrap 8 KB Clean and Push Press/arm; moderate 35 Double Unders 90s Rest Score: B. Heaviest weight C. Lowest # Rounds + Reps Notes: A. Maybe a little demonstration prior, but this is the warm up/primer for the day - stick to what you know and move with quality. B.Again, stick to what you know C. choose something that you can cycle like a boss. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 10.18"] FIT A. 3-4 Sets; all sets tough @3111; Front Squat x 6-8, rest 2 minutes between B. 3 Sets; all tough Banded Strict Pull Up @31X1; x8-10; rest 90s Dumbbell Split Squat @ 2111; x8-10/leg; rest 90s C. 5 Sets @ 100% 10s Assault Bike rest/walk 90-120s between COMP A. 3-4 Sets; all sets tough @5551 Front Squat x 5; rest 2-3 minutes between B. 3 Sets; all tough Strict Pull Up @31X1; x6-8; rest 90s KB Front Rack Front Foot Elevated Split Squat @ 2111; x6-8/leg; rest 90s (*use 25# plate) C. 5 Sets @ 100% 10s Assault Bike rest/walk 90-120s between Score: A. Heaviest weight B. Split Squat weight C. Just get it [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 10.19"] FIT A. @32X1; Bench Press x 3x8-10,2x6-8 rest 2 minutes between B. 4 Sets @ consistent pace 3 Minute Amrap 60s Bike for Cals 20 Prisoner Step Ups 24/20" Max Singles/Doubles in remaining time 3 Minute Rest B/W Rounds COMP A. @32X1; Bench Press x 6.5.4.4.3, rest 2 minutes between B. 4 Sets @ consistent pace 3 Minute Amrap 60s Bike/Row for Cals 20 Prisoner Step Ups 24/20" Max Double Unders in remaining time 3 Minute Rest B/W rounds Score: A. Heaviest weight B. Lowest # of Dbls/Singles Notes: B. Be consistent on the # of Calories you get Scale the height if you need to for the prisoner step ups to finish them all and and get into dbls/singles [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 10.20 NO NORMAL CLASSES! BARBELLS FOR BOOBS IS TODAY!"] Time: Arrive at 9:00am, sign up for heats and warm up First Heat Begins at 10:00am and will go as long as we have heats! Cost: The event will be free for our members, we will be taking donations though! The wod “Grace” For Time 30 Clean and Jerks @ 135/95 *We will be putting out a scaled workout for people who do not want to perform Grace. Also, our Halloween Party is tonight! EVERYONE IS INVITED! Where? Coach Meg Stuk's house 10777 Chelsea Dr. Osceola, In 46561 When? Oct 20th @ 5pm Whats going Down? Chili Cook Off Pie eating contest Costume contest for adults and kids potluck/apple bar BYOB BYO Pumpkin to carve or paint [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 10.21"] FIT & COMP "Flow" 40 Minute Amrap Farmers Walk 100yd Row 350m @ D1 50 JR Singles 20s Ring Plank 10m Bear Crawl 20s Handstand Hold Don't score, just move blood, I will modify accordingly. [/elitetoggle][/eliteaccordion]
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Are you a sugar burner or a fat burner?

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Are you a sugar burner or a fat burner? Well, honestly speaking, no one is purely a sugar burner or a fat burner. We all use some balance of carbs and fat for fuel. However, most people today are way more dominant towards the sugar/carb burner side of things rather than fat. Unfortunately there are some major downsides to primarily being a carb/sugar burner: -you feel like you need to eat every two hours -you feel like you're on an energy roller coaster throughout the day. -you get hangry regularly (hungry+angry) -it's harder to wake up in the morning -you wake up from sleep in the middle of the night more frequently -you never get to burn fat because you're constantly replenishing carbs with no chance to tap into your fat stores So, being predominantly a carb/sugar burner is not so great from a health perspective. We want more of a balance between fat and carb burning for most people (hard charging athletes in power sports potentially being an exception). Generally speaking you should think of carbs and sugar as rocket fuel for more explosive activities (rugby, football, wrestling, MMA, Crossfit, etc.) One of my favorite sayings from John Welbourne of Power Athlete is: earn your carbs. I think this is certainly true for most people and most people do not need a ton of carbs to fuel their daily activity. So, what about being a fat burner? what are the upsides to that approach? First, from purely rom a biological perspective we can only store a few thousand calories of carbs in our liver and muscle cells as glycogen, but even the leanest body can store HUNDREDS OF THOUSANDS of calories in fat. So, tapping into those fat stores taps into a major source of clean energy. Furthermore, fats are more clean-burning than carbs, meaning that fat produces fewer harmful metabolic byproducts when utilized for fuel. For pretty much any human activity that happens below 75% exertion (walking, cleaning, basic weight lifting, etc.) fat should be the primary fuel. Also, from a biological and evolutionary perspective, we're supposed to be able to go a few hours at a time and sometimes a few days at a time without eating. The only way to do that metabolically is to tap into our fat stores. Being a more of a fat burner has the following upsides. -you have more energy throughout the day -you sleep better -you don't constantly crave food (no more hanger) -you are able to burn excess body fat more easily So, generally speaking having a proper balance of fat and carb burning is very important for overall health. Most of us are predominantly carb/sugar burners, and switching our fuel source over to fat a bit more is generally beneficial.

Weightlifting Programming 10/8/18-10/14/18

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Monday - 10/8/18
  • Push Press + Pause Jerk
    • (5+1)RM
    • 95% x (5+1)
    • 90% x (5+1)
  • Back Squat
    • 3RM
    • 95%x3
    • 90%x3
  • Weighted Lunge
    • 3x5/leg
  • Back Squat Jump
    • 20%x5x3 (% of back squat)
 Tuesday - 10/9/18
  • Snatch High-Pull + Power Snatch + Hang Snatch (knee)
    • (1+1+1)RM
    • 95% x (1+1+1)
    • 90% x (1+1+1)
  • Halting Snatch Deadlift (upper thigh)
    • 5RM
    • 95%x5
    • 90%x5
  • Muscle Snatch
    • 3x5
  • SLDL
    • 3x5
Wednesday - 10/10/18
  • Snatch Push Press + OHS
    • (5+1)RM
    • 95% x (5+1)
    • 90% x (5+1)
  • Pause Back Squat
    • 3RM
    • 95%x3
    • 90%x3
  • Jumping Quarter Squat
    • (50%x5)x3 [Back Squat]
  • Press
    • 5RM
    • 95%x5
    • 90%x5
Thursday - 10/11/18
  • Clean High-Pull - Power Clean + Hang Clean (knee)
    • (1+1+1)RM
    • 95% x (1+1+1)
    • 90% x (1+1+1)
  • Halting Clean Deadlift (upper thigh)
    • 5RM
    • 95%x5
    • 90%x5
  • Muscle Clean
    • 3x5
  • Good Morning
    • 3x5
Friday - 10/12/18
  • Rest Day
Saturday - 10/13/18
  • Segment Snatch (knee) + OHS
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Segment Clean (knee) + Jerk Drive + Jerk
    • (1+3+1)RM
    • 95% x (1+3+1)
    • 90% x (1+3+1)
  • Front Squat
    •  3RM
    •  95%x3
    • 90%x3
  • SLDL
    • 3x5
Sunday - 10/14/18
  • Rest Day

Programming 10.7.18

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[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] October 8th - Reboot Challenge, Learn more by clicking here! October 20th AM - Barbells For Boobs - Details Here! October 20th PM - Halloween Party! - Details Here! October 27th - Olympic Weightlifting Camp - Spots Limited, Register here!  November 10th - Wades Army Childhoood cancer is the leading cause of death in children under 15. 1 in every 285 children in the US will be diagnosed with cancer before the age of 20. Wade's Army is here to lead the charge against childhood cancer, and working hard to bring relief to families overburdened with the cost and stress of treatment. Donate to Crossfit South Bends page or become a fundraiser' then select the initiative you want to support. A $35 donation and you can claim your 2018 Wade's Army shirt. 1. International Neuroblastoma Research Initiative 🔬 2. Direct financial support of family battling neuroblastoma 👪 3. Green Kitchen in Children's Hospital 🥦 4. Wade's Army operation costs 👷 DONATION LINK https://give.classy.org/cfsb 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 10.8"] FIT 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 6-10 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 to be tough but unbroken. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 10.9"] FIT 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 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 10.10"] FIT 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 300m Run 50 JR Singles/50 Dbls 16 Db/Kb Suitcase Reverse Lunges 200m Run 50 JR Singles/35 Dbls 12 Heavy Db/Kb Front Rack Walking Lunges 100m Run 50 JR Singles/20 Dbls 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 12 Heavy Dbl Db/Kb Front Rack Walking Lunges 300m Run 50 Double Unders 10 Heavy Db/Kb Front Rack Walking Lunges 200m Run 35 Double Unders 8 Heavy Db/Kb Front Rack Walking Lunges 100m Run 20 Double Unders Score: A. Weight B. First set unbroken, total reps. C. Time/Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 10.11"] FIT A. 15 Minutes to finish 3 Sets 12m Slow Bear Crawl 75 JR Singles 30s Side Plank/Side Row 150m/125m, hard rest/walk 2 minutes B. 15 Minute Cap Deadlift - build to a heavy Double, however you are feeling, go for it. C. 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 COMP A. 15 Minutes to finish 3 Sets 12m Slow Bear Crawl 75 JR Singles 30s Side Plank/Side Row 150m/125m, hard rest/walk 2 minutes B. 15 Minute Cap Power Clean and Jerk - build to a heavy single today, however you are feeling, go for it. C. 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 Score: A. nothing - this is a warm up B. Heaviest load C. Heaviest Complex Weight Notes: A. We will cover the movements for the warm up and then get right after it, if you finish it early, get right into warming up for B. B. You know what to do. C. These sets are meant to be unbroken, build to the heaviest set you can manage. Dual KB Sumo DL: https://www.youtube.com/watch?v=qpyRYvjBnP4 Dual KB Clean: https://www.youtube.com/watch?v=8tFmEJ9ElaM Dual DB Deadlift: https://www.youtube.com/watch?v=gSBJUnrw3uI   [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 10.12"] FIT A. Gymnastics - 15 minute amrap @ smooth pace 20m Dumbbell Bear Crawl 16 Sit Ups 16 Reverse Lunges 50 JR Singles   B. Breathing - 15 Minute Amrap 16/12 Cal Bike or Row 50yd Farmers Walk, tough 12 Rep Plank March (L/R=1) 50 JR Singles COMP A. Gymnastics - 15 Minute Amrap @ smooth pace 10m Handstand Walk 6-10 Toes to Bar 6-10 Alternating Pistols 10 Box Jumps with SD 24"/20" B. Breathing - 15 Minute Amrap 20/16 Cal Bike or Row 50yd Farmers Walk, tough 3 Wall Walks 50 Double Unders Score: A. Don't score this one, just flow through it with intent B. Score FW weight and Rounds + Reps Plank March: https://www.youtube.com/watch?v=Uw83y7v63W8 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 10.13"] FIT A. 4 Sets NFT 30s Alternating Childs Pose 30s Bottom Squat Hold 30s Overhead Squats/Front Squats @ smooth pace - LIGHT B. 15 Minute Cap Overhead Squat / Front Squat - build to a heavy double C. EMOM x 12 Min 1. 15 Wall Balls 2. Bike 10/7 Cals 2. 14 Alternating DB Curls COMP A. 12 Minute Cap - NFT Pace row 1k or bike 1 mile 20 Empty Bar Muscle Snatch 20 Behind the neck empty bar Snatch Push Press 20 Empty Bar OHS B. 15 Minute Cap Power Snatch - build to a heavy single for the day C. 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. Nothing, this is a warm up. B. Heaviest weight. C. Don't score, just challenge yourself. Notes: A. This is the warm up, notice they are different. Fit will be walked through the warm up, comp should know what this is and be able to perform it without being walked through it. B. Just a heavy set for the day. C. 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 10.14"] FIT A. 20 Min Cap - Tough Effort 10.9.8.7.6.5.4.3.2.1 KB/DB Deadlift, heavy HR Push Up/Incline Push Up + rest 5 minutes + NFT get it done 15.12.9.6.3 DB Z Press GHD Back Extensions Score: A. Time B. No score, get it done COMP A. 20 Min Cap - Tough Effort 10.9.8.7.6.5.4.3.2.1 KB/DB Deadlift, heavy HR Push Up + rest 5 minutes + NFT get it done 15.12.9.6.3 DB Z Press GHD Back Extensions / Weighted Score: A. Time B. No score, get it done [/elitetoggle][/eliteaccordion]
Featured Video Play Icon

Zita’s Story-I’m in Control of My Food Choices Now

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In this video we sit down with Zita to talk about her journey with the nutrition coaching program. Zita's story is unique for a few reasons. She's a business owner, and she's a mom of 5. So she has a lot of responsibilities on her plate. Her story is also unique because when we were transitioning to real whole food she felt better but her weight didn't budge as much. However, as soon as we did the Whole30 with Zita her weight started dropping much more rapidly and her energy and endurance were way better. A lot of her old clothes are sliding off, and people have noticed. Zita said the biggest thing for her that she learned from the program was how to be in control of food instead of food controlling her. When all was said and done Zita: -Lost 18lbs total -Even more impressive 16.2 of those 18lbs were pure fat -She kept her muscle mass almost exactly the same throughout the entire program (not easy to do when you're losing weight) Zita we're so proud of all that you've accomplished! Keep up the great work!

Barbells For Boobs 2018

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The Barbells For Boobs Mission: To mobilize and empower people to take action in breast cancer. CrossFit South Bend will be hosting a one day fundraising event for Barbells for Boobs this year. This event will take place on Saturday October 20th,  and it will be our only class of the day! We will be taking donations that morning and sending it off to https://www.barbellsforboobs.org A little something about Barbells For Boobs... At 26 years old, Cecy discovered a lump on her breast. She was denied breast screening services by medical professionals and recommended for “ mammography at age 40 ”. Not satisfied, Cecy advocated for her own health. Due to her persistence, she discovered that she was living with breast cancer. Zionna realized the healthcare system failed her friend. From the reality that no one is immune to breast cancer and her passion for health and fitness, Barbells for Boobs was born. DETAILS When: Saturday October 20th Time: Arrive at 9:00am, sign up for heats and warm up First Heat Begins at 10:00am and will go as long as we have heats! Cost: The event will be free for our members, we will be taking donations though! The wod "Grace" For Time 30 Clean and Jerks @ 135/95 *We will be putting out a scaled workout for people who do not want to perform Grace.

Weightlifting Programming 10/1/18-10/7/18

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Monday - 10/1/18
  • Snatch
    • 80%x1
    • 85%x1
    • 90%x1x3
  • Clean & Jerk
    • 80%x1
    • 85%x1
    • 90%x1
  • Back Squat
    • 75%x3
    • 80%x2
    • 85%x1x2
  • Clean Pull
    • 90%x2
    • 95%x2
    • 100%x2
Tuesday - 10/2/18
  • Dip Snatch
    • 70%x1x5
  • Power Clean + Power Jerk
    • 70% x (1+1) x 5
Wednesday - 10/3/18
  • Snatch
    • 70%x1
    • 75%x1
    • 80%x1
    • 85%x1x3
  • Front Squat
    • 75%x2
    • 80%x1
    • 85%x1
  • Snatch Pull
    • 90%x2x3
Thursday - 10/4/18
  • Snatch
    • 60%x1x5
  • Power Clean + Power Jerk
    • 60% x (1+1) x 5
Friday - 10/5/18
  • Rest Day
Saturday - Day 83
  • Snatch - Max
  • Clean & Jerk - Max
  • Front Squat - HS
Sunday - 10/7/18
  • Rest Day

Programming 10.1 – 10.7

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[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] October 8th - Reboot Challenge, Learn more by clicking here! October 20th AM - Barbells For Boobs - more details to come soon! October 20th PM - Halloween Party! - Details Here! October 27th - Olympic Weightlifting Camp - Spots Limited, Register here!  November 10th - Wades Army Childhoood cancer is the leading cause of death in children under 15. 1 in every 285 children in the US will be diagnosed with cancer before the age of 20. Wade's Army is here to lead the charge against childhood cancer, and working hard to bring relief to families overburdened with the cost and stress of treatment. Donate to Crossfit South Bends page or become a fundraiser' then select the initiative you want to support. A $35 donation and you can claim your 2018 Wade's Army shirt. 1. International Neuroblastoma Research Initiative 🔬 2. Direct financial support of family battling neuroblastoma 👪 3. Green Kitchen in Children's Hospital 🥦 4. Wade's Army operation costs 👷 DONATION LINK https://give.classy.org/cfsb 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 10.1"] FIT 30 Min Cap A. Thacker Warm Up - Snatch; A's/B's/C's B. EMOM x 5 Sets (15 Min) 1. Hang Power Snatch + Overhead Squat x (3+2); build 2. 30s Max Ring Rows 3. Rest + after last minute of rest of the last round, perform + C. EMOM x 3 Sets (6 minutes) 1. Max Unbroken Overhead Squats in the minute (use heaviest weight from hang power snatch or within 90%) 2. Rest COMP 30 Min Cap A. Thacker Warm Up - Snatch; A's/B's/C's B. EMOM x 5 Sets (15 Min) 1. Hang Snatch from Below Knee + Full Snatch + Overhead Squat (1+1+1) ; build 2. 30s Max Ring Rows 3. Rest + after last minute of rest of the last round, perform + C. EMOM x 3 Sets (6 minutes) 1. Max Unbroken Overhead Squats in the minute (use heaviest complex weight) 2. Rest [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 10.2"] FIT A. 15 Min cap - Not For Time 10.9.8.7.6.5.4.3.2.1 Heavy DB/KB Strict Press Ab Mat Sit Ups B. For time - 15 Minute Cap 10 Deadlifts 400m Run 8 Deadlifts 20 Cal Bike 6 Deadlifts 20 No Push Up Burpees Over Bar 4 Deadlifts 50 Singles/Double Unders 2 Deadlifts COMP A. 15 Min cap - Not For Time 10.9.8.7.6.5.4.3.2.1 Heavy DB/KB Push Press Toes to Bar B. For time - 15 Minute Cap 10 Heavy Power Cleans 400m Run 8 Heavy Power Cleans 20 Cal Bike 6 Heavy Power Cleans 20 Burpees Over Bar 4 Heavy Power Cleans 50 Double Unders 2 Heavy Power Cleans Score: A. Weight B. Time and Weight Notes: A. Pick a weight and modification that allows for the 10/9 to be unbroken in both Push Press/TTB Fit-B. I want the deadlifts to be heavy but pretty Comp-B. pick a weight that you cannot perform unbroken for 10 in the power cleans, if you fail a power clean, move down in weight. You should be able to perform at least 1 power clean every 10s [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 10.3"] FIT A. 7 Sets 1 Minute Row 1 Minute Bear Crawl *hips down 1 Minute Bike 1 Minute Jump Rope 1 Minute Run 1 Minute Rest Score: Noooothing, move, breathe, and sweat. Notes: Transition fast, take the first 3 sets to get up to speed and take the last 4 sets hard but consistent. No warm up today, the first 3 sets are the work up. COMP A. 7 Sets 1 Minute Row 1 Minute Bear Crawl *hips down 1 Minute Bike 1 Minute Jump Rope 1 Minute Run 1 Minute Rest Score: Noooothing, move, breathe, and sweat. Notes: Transition fast, take the first 3 sets to get up to speed and take the last 4 sets hard but consistent. No warm up today, the first 3 sets are the work up. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 10.4"] FIT E3:00 x 4 Sets (12 Min) A1. Back Squat @ 20X1; x2 (beat last week) B. EMOM x 4 Sets (16 min) 1. 5 Front Squats *fit uses rack, comp does not 2. 20s Max Push Ups *choose difficult scaling 3. 20s Max Ring Row *choose difficult scaling 4. 10s Bike @ 100% COMP E3:00 x 4 Sets (12 Min) A1. Back Squat @ 20X1; 4.3.2.1 B. EMOM x 4 Sets (16 min) 1. 5 Front Squats, HEAVY FROM FLOOR 2. 20s Max Strict HSPU *up to 3 mats 3. 20s Max Strict Chest to Bar/Pull Ups 4. 10s Bike @ 100% Score: A. Weight B. Challenge yourself accordingly during the EMOM [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 10.5"] FIT 30 Min Cap A. Thacker Warm Up - Clean; A's/B's/C's B. EMOM x 5 Sets (15 Min) 1. Deadlift x2-3; build 2.30-45s Weighted Plank/Plank 3 Rest + after last minute of rest of the last round, perform + C. EMOM x 3 Sets (6 minutes) 1. Max Push Ups @ challenging scaling 2. Rest COMP 30 Min Cap A. Thacker Warm Up - Clean; A's/B's/C's B. EMOM x 5 Sets (15 Min) 1. Clean and Jerk x (1+2); build 2.45s Weighted Plank 3 Rest + after last minute of rest of the last round, perform + C. EMOM x 3 Sets (6 minutes) 1. Max Ring Push Ups in One Minute 2. Rest Score: B. Heaviest Weight C. Push ups do not have to be unbroken in the minute [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 10.6"] FIT A. Gymnastics - 15 minute amrap @ smooth pace 20m Dumbbell Bear Crawl 20s Tuck Sit 16 Walking Lunges 50 JR Singles + rest 5 minutes + B. Breathing - 15 Minute Amrap 20 Unbroken Barbell Thrusters 40yd Farmers Walk, Heavy 20 Cal Row or Bike COMP A. Gymnastics - 15 minute amrap @ smooth pace 10m Handstand Walk 6-10 Rower Pike Ups 10 Alternating Pistols 30 Double Unders + rest 5 minutes + B. Breathing - 15 Minute Amrap 20 Unbroken Barbell Thrusters 40yd Farmers Walk, Heavy 20 Cal Row or Bike Score: Rounds + Reps in Both [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 10.7"] FIT 30 Min Cap A. Thacker Warm Up - Snatch; A's/B's/C's B. EMOM x 5 Sets (15 Min) 1. Hang Power Snatch x 4; build 2. 30s Max Ring Rows 3. Rest + after last minute of rest of the last round, perform + C. EMOM x 3 Sets (6 minutes) 1. Max Unbroken Overhead Squats in the minute (use heaviest weight from hang power snatch) 2. Rest COMP 30 Min Cap A. Thacker Warm Up - Snatch; A's/B's/C's B. EMOM x 5 Sets (15 Min) 1. Full Snatch + Overhead Squat (1+1) ; build 2. 30s Max Ring Rows 3. Rest + after last minute of rest of the last round, perform + C. EMOM x 3 Sets (6 minutes) 1. Max Full Snatches in One Minute @ 90% of heaviest single 2. Rest [/elitetoggle][/eliteaccordion]