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Programming 2.26 – 3.4

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[eliteaccordion][elitetoggle title="Whats going on this week!"] Love us at CFSB? Want to leave us a review? It really helps! Facebook: 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 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]

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!

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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!

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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!

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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!

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[/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]

Strength & Conditioning 2.26.18 – 3.02.18

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[eliteaccordion][elitetoggle title="Monday 2.26.18 "] Base MR. Hip 1x4 + 3 Athletic Burpees Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip 1x4 + 3 Athletic Burpees Front Squat 5x10, if you know your 1RM shoot for around 55%. Keep rest to a minimum of 2 minutes. This shouldn't be a weight that crushes you... today Press 5. 5. 5, build to a heavy 5 for the day Conditioning 3 Rounds Rotational Ball Slams - 20 Lateral Step Ups - 10 right & left [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 2.27.18"] Base Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Intermediate Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 5x5 @80% of last weeks 5. Focus on moving the bar as fast as you can on each rep. Single Arm Dumbbell Row 3x 10 Right & Left, build off of last weeks weight. Conditioning 12 Minute AMRAP Russian Kettlebell Swings - 15 Single Arm Farmers Walk - 25 yards each arm [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.01.18"] Base Mr. Bear Trap 1x4 + 3 Jump Lunges Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap 1x4 + 3 Jump Lunges Teapot Walking Lunge 5x15 yards. Close Grip Bench Press 5x10, of your 1RM shoot for around 55%. Keep rest to a minimum of 2 minutes. Conditioning 5 Sets Single Arm Dumbbell Bench Press - 8 each arm Prowler Push - 25 yards out and back [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 3.02.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Intermediate Full Clean 4. 4. 4. 4 Conditioning 10 Minute AMRAP Pull Ups - 10 [/elitetoggle][/eliteaccordion]
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What are your top 5 special occasion foods?

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In this video we talk about making a list of your top 5 special occasion foods. Why would you do this? Put simply, to help you avoid food temptation. Many times when we're dealing with some sort of special occasion (birthday, wedding, party, anniversary, etc.) we have a tendency to have not-so-healthy food just because it's there not because we really care about it. This list is meant to help you get crystal clear in your mind about which foods are truly worth it to you. Why is that helpful? Because, in the moment, while you're at one of these special occasion events having this list can help you easily determine which foods are truly worth it and which aren't. It's also especially helpful when you pair it with a special occasion calendar. Those two in combination really help you keep completely off-plan food to a minimum and they help you make sure that that food is something that's really worth it to you and is only for a special occasion. Does this mean you have to have these foods at a special occasion if they're there? Of course not, you can still decide in that particular moment that the food isn't worth it if you're just not into it at that moment. Does making this list mean your top 5 foods will never change? -No, they can certainly change over time some will fall off the list while others will be added

Weightlifting Programming 2/19/18-2/25/18

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Monday - 2/19/18
  • Snatch (% of HS; back-offs OTM) – HS, 90%x1x3
  • Snatch Pull – 95%x2, 100%x2x3
  • Back Squat – 3RM
  • Weighted Planks - 3 x 20-30sec
Tuesday - 2/20/18
  • Power Clean + Power Jerk (% of CJ) – 65% x1+1x10
  • Block Clean High-Pull (knee) – 80%x3x3
A1. Pull-ups - 3 x 10 A2. 1-Arm DB Row - 3 x 15/arm A3.  Step-up (unweighted) - 3x14/leg Wednesday - 2/21/18
  • Clean & Jerk (% of RM; back-offs OTM) - RM1+1, 90%x1+1x3
  • Clean Pull – 95%x2, 100%x2x3
  • Front Squat (% of RM) – 2RM
  • Hanging Leg Raise - 3 x max
Thursday - 2/22/18
  • Power Snatch (% of snatch) – 65%x1x10
  • Push Press – 3RM
A1. DB Press - 3x10 A2. BB Upright Row - 3x15 A3. Box Jump - 3x5 Friday - 2/23/18 Rest day Saturday - 2/24/18
  • Snatch – HS
  • Clean & Jerk 1+1 – HS
  • Back Squat – 60%x2x8
  • Weighted Planks - 3 x 20-30sec
Sunday - 2/25/18 Rest day

Strength & Conditioning 2.19.18 – 2.23.18

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[eliteaccordion][elitetoggle title="Monday 2.19.18 "] Base MR. Hip 1x4 + 3 Athletic Burpees Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip Back Squat 5RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank Bench Press 5RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank Conditioning 3 Round Dumbbell Walking Lunge - 20 yards Teapot - 10 right and left [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 2.20.18"] Base Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Intermediate Mr. Hammy Deadlift 5RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank Single Arm Dumbbell Row 3x 10 Right & Left Conditioning 8 Rounds Every Minute on the Minute Pull Ups - 3 Assault Bike - Max Calories w/ time remaining [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.22.18"] Base Mr. Bear Trap Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap 1x4 + 3 Jump Lunges Back Squat 5x5 @ 80% of 5 RM from Monday. Bench Press 5x5 @ 80% of 5 RM from Monday. Conditioning 4 Rounds Kneeling Landmine Press - 8 right and left Slide Board Push Ups - 8 right and left [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.23.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Intermediate Power Clean 4. 4. 4. 4 Conditioning 12 Minute AMRAP Dumbbell Power Snatch + Thruster - 6 Dumbbell Power Snatch + Thruster - 6 Pull Up - 6 Extra Credit 3-5 Sets Banded Tricep Extensions - 30 Hammer Curls - 10 [/elitetoggle][/eliteaccordion]

Programming 2.19 – 2.23

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[eliteaccordion][elitetoggle title="Whats going on this week!"] 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 2.19"] FIT & COMP A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Alternating Reverse Single Leg Deadlift x 20 reps Station 2 – Tempo Push-Ups x 12-20 reps @ 1111 Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0 *you may add weight to the pull ups if you can hold the rep range and tempo. B. 2 Sets for times - 7 Minute Cap each round Assault Bike 40/35 Calories 20 Toes to Bar or Hanging Knee Raises 40 Walking Lunges with Kettlebell/DB Farmer’s Carry Style rest 7 minutes between sets Score: A, 1. weight 2. reps 3. reps. B, rounds scored separately. Notes: A. Station 1: keep it clean Station 2: you can do incline if you can't keep to the tempo Station 3: Bands are allowed, as are ring rows. B. Coaches Notes: we have 8 bikes, if you have too many for 8 on, with 8 for the rest transition (16 people total) the competitive athletes for the open will Row a 750/600 on the rower instead of the bike. Suggested weights for Open competitors for walking lunges 55/35 (IN EACH HAND) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 2.20"] COSTCO GROCERY STORE TOUR IS TONIGHT! 2 Spots left, click here to fill this out if you'll be there! FIT A. 25 minutes to finish 4-5 Sets Strict Shoulder Press x 6-8 reps @ 2011, build Rest 45 seconds Side Plank Hold x accumulate 45 seconds each side Rest 45 seconds B. Every minute, on the minute, for 12 minutes (4 sets): Minute 1 – 9 L-Seated DB Presses Minute 2 – 8-15 Burpees Minute 3 – 15-21 Sit Ups Adjust the volume accordingly to keep it manageable. COMP A. 25 Minutes to finish 4 Sets Strict Shoulder Press x 3 reps @ 88-92% of 1-RM Immediately followed by… 3 Sets Push Press x Max Reps @ same weight as today’s Shoulder Presses *Try to rest around 90s - 120s between presses and 60-90s after each set of push presses. B. Every minute, on the minute, for 12 minutes (4 sets): Minute 1 – 6-9 Kipping Handstand Push-Ups *up to 3 mats allowed Minute 2 – 9-12 Chest-to-Bar Pull-Ups/Kipping Pull Ups Minute 3 – 12-15 Burpees Adjust the volume accordingly to keep it manageable Score: A, FIT-heaviest weight. COMP - total # of push presses. B, Don't score, just do - and move through with quality and intent. Notes: *Both parties plan your press sets out before coming in. FIT: Elevate the side planks if you cannot hold for 45s, the kids bars work nice for this, as do plyo boxes. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 2.21"] FIT A. 3 Sets - 20 minute cap Front Foot Elevated Split Squat x 8-10 reps each leg @ 3011, build Rest 30 seconds after each leg Medicine Ball Hamstring Curls x 15-20 reps @ 2111 Rest 60 Seconds Strict Pull-Ups/Ring Rows x 6-8 reps @ 2111 Rest 60 seconds B. For time - 12 minute cap 40 Wall Ball Shots 20 Box Jump-Up and Step Downs 30 Wall Ball Shots 15 Box Jump-Up and Step Downs 20 Wall Ball Shots 10 Box Jump-Up and Step Downs COMP A. 20 minutes to finish 3 sets Back Squat x 4 reps, all heavy. Rest 3 minutes Increase the weight you used last time by around 5% B. For time - 12 minute cap 50 Wall Ball Shots (20/14 lbs) 100 Double-Unders 40 Wall Ball Shots 80 Double-Unders 30 Wall Ball Shots 60 Double-Unders Score: A, FIT - weight for FFESS. COMP - Back Squat weight. B, time or reps in cap. Notes: FIT: A.Use a 45# plate for your front foot - if this is difficult, perform lunges in place. B. Step ups will be allowed in place of Box Jumps COMP: A. All sets heavy B. Keep yourself honest on the wall balls.   [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.22"] CROSSFIT OPEN BEGINS TONIGHT! FIT A. 3-4 Sets - 20 minute cap, start light/moderate and build on all. Snatch-Grip Romanian Deadlift x 6 reps @ 4011 Rest 60 seconds Single-Arm Dumbbell Press x 8 reps each @ 2111 Rest 60 seconds 100-Meter Suitcase Carry + Waiter’s Carry (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters) Rest 60 seconds B. For max reps/calories: 2 Minutes of Assault Bike (for calories) 2 Minutes of Russian Kettlebell Swings 2 Minutes of Push-Ups 2 Minutes of Rowing COMP A. Every two minutes, for 20 minutes (10 sets): Hang Snatch + Snatch + 2 Overhead Squats Build over the course of the 10 sets to today’s heavy. B. Complete as many rounds and reps as possible in 8 minutes of: 5 Power Snatches (115-135)(75-95) 10 Burpee Box Jump-Overs (24″/20″) Score: A, score it in your own journals. B, reps. Notes: Comp is responsible for their own timekeeping, as usual. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.23"] FIT A. 4 Sets 5 minutes to complete 20/15 Calories of Rowing 10 Thrusters 20 V-Ups/Sit Ups 20/15 Calories of Assault Bike rest 5 minutes between sets COMP 4 Sets 5 Minutes to complete 20/15 Calories of Rowing 15 Thrusters (95/65 lbs) 15 Toes to Bar 20/15 Calories of Assault Bike rest 5 minutes between sets Score: Times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 3:35, 3:42, 3:58, 4:05 = 15:20) Notes: Keep a running clock. You'll run this in waves. As soon as one group hops off the rower, the next crew can jump in and wait until the next minute rounds up. From there, athletes are responsible for figuring their timekeeping on where they start and stop. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 2.24"] FIT & COMP Teams of 2 - 20 minute amrap, alternate movements 8 Toes to Bar 10 DB/KB Clean and Jerks 14/12 Bike Calories Score: Total Reps Notes: Person 1 performs the toes to bar...person 2 peforms the KB/DB Clean and Jerks, Person 1 performs the biking...etc, alternate movements to get as many rounds/reps as possible in 20 minutes [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 2.25"] Notes Up Front: This is a prep piece for people who are performing the wod tomorrow. If you are not performing the wod tomorrow, come in and you will be performing something a little different! A. 15 Minutes @ conversational pace Bike 10 cals 5 Arms Only Inchworms Overhead DB/KB Hold 20s Each Arm Row 10 Cals 5 Legs Only Inchworms Overhead DB/KB Hold 20s Each Arm B. 3 Sets 5 Each Arm Childs Pose 5 Each Arm Moose Antlers 10 Scap Pulls C. 8-10 minutes or 4-5 sets to work up to a speedy/slightly heavy single Hang Power Clean and Push Press/Jerk D. 4 Sets 2-3 Toes to Bar 3-4 DB Clean and Jerks Each Arm 6 Calorie Row rest 2-3 minutes E. If you are doing the wod tomorrow...Set up everything, start a timer...then walk away If you are NOT doing the wod tomorrow... Perform 30 Hang Power Clean and Jerks 30 Burpees Over the Bar 30 Calorie Row for time [/elitetoggle][/eliteaccordion]
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Are White Potatoes Healthy?

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Are white potatoes healthy? In short, yes! In order to see whether white potatoes are healthy it's helpful to go through our 5 rules for determining nutritious foods. 1. Are white potatoes nutritious? Yes they are, and they're as nutritious if not more so than sweet potatoes. 2. Are white potatoes good for blood sugar? It depends. It's highly individual. Some individuals get more of a blood sugar spike from sweet potatoes while others get more of one from white potatoes. For more details on the individual nature of blood sugar spikes check out my video on that subject here:         Can rice spike your blood sugar more than a cookie?      Post-workout for healthy people white potatoes can be great. Furthermore, white potatoes contain a compound called resistance starch which can help with blood sugar, which sweet potatoes do not contain. 3. Are white potatoes addictive? It depends. They can be if they're French Fries or chips, but roasted potatoes with olive oil aren't really addictive. 4. Do white potatoes promote healthy digestion? They can, it depends on the person. But they're no more or less harmful or helpful than sweet potatoes. 5. Do white potatoes contribute to chronic and systemic inflammation? Generally speaking no, but for people with autoimmunity, white potatoes can cause issues for a very small subset of people. So overall, potatoes are a real whole nutritious food, and the main reason there's a stigma is due to the fact that we typically have them as fries, hashbrowns, and potato chips.

Strength & Conditioning 2.12.18 – 2.16.18

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[eliteaccordion][elitetoggle title="Monday 2.12.18"] Base MR. Hip Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip Back Squat w/ No Lock Out 5 x 10 reps @ 65% of your heavy single . Press 4x3 @ 90% 3 RM from last week. Conditioning 4 Sets Bulgarian Split Squat - 10 right and left Russian Twist - 20 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 2.13.18"] Base Mr. Hammy Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Intermediate Mr. Hammy 5 Sets Deadlifts - 10, build each set Rope Climb - 1 Conditioning 15 minute AMRAP Sled Drag - 20 yards Reverse Sled Drag - 20 yards Seated Med-Ball Throw - 10 Assault Bike - 20 calories [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.14.18"] Base Mr. Bear Trap Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap Kettlebell Front Rack Walking Lunge 5x 20 yards Incline Bench Press 5x10 build on what you have done int the pass Conditioning Russian Kettlebell Swings - 10. 9. 8. 7. 6. 5. 4. 3. 2. 1. Double Unders - 10. 20. 30. 40. 50. 60. 70 . 80. 90 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.16.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pulls 4x Max Reps Intermediate Starr Shrugs 15. 15. 15 Vertical Pulls 4x Max Reps Conditioning 5 Rounds Kelso Rows - 10 right and left Plyo Push Ups - 5 Hammer Curls - 10 [/elitetoggle][/eliteaccordion]

Weightlifting Programming 2/12/18-2/18/18

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Monday - 2/12/18
  • Segment Snatch (knee) + Snatch – RM 1+1, 90% x 1+1 x 2 (% of RM)
  • Snatch Pull on Riser – 95%x3, 100%x3, 105%x3, 110%x3
  • Pause Back Squat – 5RM, 90% x Max reps (% of RM)
  • Weighted Planks - 3 x 20-30sec
  Tuesday - 2/13/18
  • Power Clean (% of clean) – 65%x2x8
  • Clean High-Pull – 70%x3x4
A1. Chin-ups - 3 x 10 A2. Barbell Bent Row - 3 x 15 A3. Walking Lunge - 3 x 10/leg   Wednesday - 2/14/18
  • Clean Pull + Clean + Jerk – RM 1+1+1, 90% x 1+1+1 x 2 (% of RM)
  • Clean Segment Deadlift on Riser (mid-shin) + Clean Deadlift on Riser – RM 1+3, 90% x 1+3 x 2 (% of RM)
  • Front Squat – 3RM, 90% x Max reps (% of RM)
  • Hanging Leg Raise - 3 x max
  Thursday - 2/15/18
  • Power Jerk + Jerk (% of split jerk) – 65% x 1+1 x 8
  • Push Press – 5RM, 90% x Max reps (% of RM)
A1. Push-up - 3x15 A2. Alternating KB Press - 3x10/arm A3. Box Jump - 3x5   Friday - 2/16/18 Rest day   Saturday - 2/17/18
  • Power Snatch (% of snatch) – 65%x2x8
  • Snatch High-Pull – 70%x3x4
  • Front Squat – 60%x2x5, 65%x2x5
  • Weighted Planks - 3 x 20-30sec
  Sunday - 2/18/18 Rest day