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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]

Programming 11.5 – 11.11

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12/05/2022 - Monday
Coach Notes:
Week 10

Warmup:
Coaches Choice

A. Back Squat
17 Minutes to warm up and finish

3-3-3-3; rest as needed
Build to a weight that feels like theres still another 2-3 reps in the tank

B. Single Arm Landmine Row
15 Minutes to warm up and finish
1010; 3x7-10/side; 0:60 btwn sides

C. Accessory Work -18 min cap
Offset Front Rack DB Step Up; x8-10/side; 60s/60s
Three Point DB Row; x8-10/side; 60s/60s
x 3 Sets

Cool Down:
10x90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale


12/06/2022 - Tuesday
A. MAP 10
5 Sets
2:00 Row
1:00 Bear Crawl
2:00 Bike
1:00 Single Unders
2:00 Run
1:00 (30s Side Plank/side)

Conversational, easy pace

Cool Down:
10x90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale


12/07/2022 - Wednesday
Warmup:
Get right into it

A. Warm Up Pace
4 Rounds or 10 minutes - whichever comes first
200yd Run (10yd at a time)
8 Alt Plank KB/ DB Pull Throughs, LIGHT
12 Band Good Mornings

B. 3 Sets
5/side Single Arm Hang DB Snatch
10-15 Pushups
5/side Single Arm Hang DB Snatch
10-15 Pushups
5/side Single Arm Hang DB Snatch
2:00-3:00 rest

*14 Minute Cap here

  • May build on DB as you go
    ** Scale pushups to Bench or Barbell if needed to ensure perfect positions throughout
    *keep everything unbroken and smooth

C. 12 min @ Steady Effort
15/12 Row or Bike
9 Box Jump Overs, 24/20"
6/side Single Arm DB/KB Push Press @ moderate weights

If you're jumping for the 24/20" BJO, choose a rower

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


12/08/2022 - Thursday
Warmup:
Coaches choice

A. MAP 7 - Mixed
45s @ each
Alternating DB Hang Muscle Snatch *light to moderate
No Push Up Burpee
Step Ups
Run (10yd intervals)
x 3 Sets
rest 5 minutes
x 3 Sets


12/09/2022 - Friday
Warmup:
Coaches choice

A. Deadlift
3-3-3-3; rest as needed
Build to a weight that feels like theres still another 2-3 reps in the tank

B. Incline Bench Press
13 Minutes to warm up and finish
*slight incline, 2x45# plates under top of bench

1011; 6-6-4-4; 2:00-3:00 rest

C. Accessory Work - 18 Minute Cap
Single Arm Half Kneeling DB Press; x8-10/side; 30s/60s
Single Arm Crossbody DB RDL; x8-10/side; 30s/60s
x 3 Sets

Cool Down:
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


12/10/2022 - Saturday
Warmup:
Get right into it

A. Warm Up Pace
3 Rounds or 8 Minutes - whichever comes first
15/ 12 Bike Cals
10 Jumping Air squat
5/side Single Arm Band Row, 2" pause @ end of pull

B. Every 90s x 12 Minutes (4 total sets)
Evens: 30yd/ Side Single Arm KB/ DB Farmers Carry, you pick weight

Odds: 30s Goblet Russian Step Ups @ moderate weights and at a box height that you're comfortable with

  • goal is even reps on all 4 sets

C. 4 Sets
3 Minutes to perform
4-6 Strict Pull Ups or Ring Rows
30s Goblet Wall Sit
4-6 Strict Pull Ups or Ring Rows
Bike in remaining time
3 Minute Rest

Goal is even reps for cals for the bike

Cool Down:
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


12/11/2022 - Sunday
Warmup:
No warm up needed - just set up and go

A. MAP 5
3 Minute Run
1:45 Rest
3 Minute Row
1:45 Rest
3 Minute Bike
1:45 Rest
3 Minute Run
5 Minute Rest
x 2 Sets

Work on consistency here


9 Nutrition Questions You’ve Probably Been Asking and What You Should Be Focusing on Instead

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How do I get Abs?!

When we say “get abs” it sounds like it is something we need to build or attain. However, the largest player in getting abs actually comes from reducing body fat – in particular belly fat. 

Abs will be visible at different levels of body fat depending on the individual - and age and genetics do have a part to play in this. Although there is some nuance here, most of reducing body fat will come from honoring the basic lifestyle guidelines of getting enough quality sleep, adequate nutrition (food quality and food quantity), hydration (50% of bodyweight in ounces), and stress management (to balance cortisol). Training considerations can be thought of as the “cherry on top” once these are in place. 

As for training, there are examples of specific cases where someone needs more work on their “abs/core” in the gym for them to show better. BUT, as stated above, this should be thought of as secondary to losing body fat. Doing more crunches and sit-ups without addressing the more impactful and foundational behaviors will most likely lead to frustration and no abs.

Is sunflower seed oil as bad for you as other “vegetable oils?”

A general rule of thumb for foods that are relatively new to the world - meaning they did not exist much more than a hundred years ago - is that they are guilty until proven innocent.

This is the case for industrial seed oils, including sunflower seed oil. In terms of how these oils impact health, here are a few things to consider: 

  • Vegetable oils have no single solitary micronutrient or other nutritional benefit one could get elsewhere. 
  • Omega 3:6 balance - we need a balance of both omega 3 fats and omega 6 fats, and these oils have larger amounts of pro-inflammatory omega 6 fats that can throw off the healthy balance that our body thrives on. 
  • Oxidation: Omega 6 fats break down when exposed to light, heat, and air - become “oxidized” - which can cause burden to the body. 

Practical takeaway:  

The easiest and best approach to reducing this issue is to cook with good oils at home (aim to cook mostly from home!)  and minimize consumption of processed/refined foods as much as possible. Consuming occasional amounts of seed oil, at a Whole Foods hot bar for example, is most likely not an issue if you’re consuming most of your foods that were cooked in good oils.

What are good oils to consume regularly? 

  • Olive oil, avocado oil, ghee, butter, and macadamia nut (for cold uses) oils are your best bet. Palm oil (red palm oil in particular) are also good choices. 

*As a note, if you are going to be using something like sunflower oil, use it for cold purposes (i.e. a salad topper), buy it “cold pressed” (to reduce oxidation), and ideally purchase high oleic sunflower oil, which is actually very similar to olive oil (has much less omega 6 fatty acids and is higher in mono-unsaturated fats like olive oil). 

Does taking Apple Cider Vinegar (ACV) really help?

Does taking this help whom and for what purpose? Below are a few different scenarios in which ACV could be beneficial or detrimental for someone. 

As far as benefits, ACV can support digestion and stomach acidity. It can also help with blood sugar response to foods - there is a compound called “acetic acid” that reduces blood sugar spikes from food.

As far as its potential determinants, ACV can cause flares-ups for individuals who are sensitive to Histamine, as it is very high in Histamines. In addition, because of its high acidity, ACV can negatively impact tooth enamel if you’re doing it too frequently and not through a straw. 

So what’s the verdict? Although there is utility to using ACV, it is not a special potion that will solve all your problems. It’s also not a free pass to go and eat a whole box of cookies after a shot of ACV since it “helps with your blood-sugar response to food.” It’s great on salads and sauteed greens :)

What’s the verdict on Sucralose?

Half the health gurus out there say it will destroy your gut biome and cause every disease known to man the other half say 98% passes right through you and there are no negative health effects. What’s the real truth?!

Just like seed oils, this is another one that is guilty until proven innocent because of its relative recency of existence. 

A few questions to help guide your thinking on these:

Are artificial sweeteners like Aspartame, Nutrasweet, and Sucralose necessary for health? No. 

Are they beneficial for health? No. Name a single solitary micronutrient or other nutritional benefit one could get from them. 

Moreso, animal studies seem to suggest issues with glucose intolerance, weight gain, and blood sugar issues with regards to artificial sweetener consumption. So if we were to weigh the evidence, this substance doesn’t have much going for it as far as contributing to health. 

Practical Takeaway

here are two different contexts that paint a picture of artificial sweetener use and how it could fit into one’s food profile:

For someone who is eating real whole food 80-90% of the time and has most of their other lifestyle ducks in a row and chooses to have an occasional (once a week to once a month rendezvous with Aspartame, Sucralose, or Nutrasweet), this will most likely NOT be a big deal.

On the contrary, however, for someone with poor food habits and lifestyle habits and is having a couple packets of Nutrasweet a day, that’s probably NOT helping things - in fact - it is more than likely harming things. 

Carb Questions 

Sweet Potato vs. White Potato - which is better? 

Sweet Potatoes and White Potatoes actually have very similar nutrient profiles. Both are loaded with vitamins and minerals - more potassium than bananas! 

The biggest difference between the two is that sweet Potatoes have more beta carotene, though beta carotene is not Vitamin A (retinol) 

Practical takeaway: 

Both are great carbohydrate sources. Consider buying white potatoes organic (these are highly sprayed - see Dirty Dozen and Clean 15 from the Environmental Working Group). If sensitive to nightshades, avoid white potatoes, since these are part of the nightshade family. Otherwise, enjoy them both to your liking :)

White Rice vs Brown Rice - which is better? 

Raw brown rice does have more minerals than white rice, but less so when it is cooked. However, an important consideration is that most of the minerals of brown rice are bound to phytate, which is harder for humans to break down and utilize compared to other animals like rodents. You could soak and sprout the rice prior to cooking it to enhance the availability of these nutrients. 

White rice, on the contrary, has been stripped of these phytates (along with the minerals), which may make it less problematic to digest for some. 

Practical takeaway

eat based on preference and how well you digest these. You don’t “need” to eat either of these foods - you can get nutrients and carbohydrates from other sources. 

Are oats okay for you or are they an anti nutrient?

Again, don’t think of foods in terms of right or wrong, good or bad, okay or anti-nutrient. There are subtleties and gradations with regards to food types and the individual. 

Are oats necessary for health? No. Name a micronutrient you can get from oats that you can’t get elsewhere.

The main issues with oats are its phytate content and avenin (protein in the prolamin family like gluten), which can cause digestive and inflammatory issues for some. Soaking and fermenting will reduce these issues.

In addition, oats are often cross-contaminated with gluten in production and processing, which can cause issues with those who are sensitive to gluten. That being said, do oats produce as many issues as sandwich bread? No.

As far as some benefits of oats, they are a good source of soluble fiber. However, you can get soluble fiber elsewhere - from vegetables and other starches. 

Practical Takeaway

Think of oats essentially as an alternative starch, for variety in one's nutritional profile - if you enjoy oats and respond well to them. A great brand to purchase oats from is One Degree Farms, which you can find at Costco Wholesale. 

What are our personal rankings of alternative milks in terms of health benefits and detriments?

The first thing to mention here is that any liquid food will tend to spike blood sugar. 

The second thing to mention is what are you intending on using this for (and what amounts)? 

We recommend simple alternative milks (be sure check for added sugar and ingredients):

1. Full-fat coconut milk from a can. Look for no guar - just coconut and wate.r

2. Unsweetened Almond milk with minimal additives.

That’s about it. As for oat milk, which has grown in popularity recently - we aren’t huge fans of this since it is 1. Highly concentrated (see oat considerations above) and 2. Since it is predominantly a starch, and liquid, and therefore this can spike blood sugar quite a bit.

Does grass-fed and organic really matter?

Again, it is important to consider the context - does it matter for what and for whom? 

Here are some considerations: 

  • Are you eating real, whole foods 80-90% of the time, practicing good food hygiene (chewing your food in a relaxed state)? Real whole food is better than processed food. If you’re eating mostly processed foods, start here.
  • Budget concerns. Organic and grass-fed is more expensive than conventional beef. Again, beef is better than hot dogs. 
  • Environmental concerns, ethical concerns, and farmer’s welfare. Organic and grass-fed/finished beef is better for the environment and the animal.
  • Health concerns. Organic and grass-fed/finished beef is higher in nutrients and it has fewer toxins than conventional beef. 

Practical take-away.

Start with whole, single-ingredient foods. If your budget allows and you want to choose organic, grass-fed/finished - we think that is a great option that will support your health. 

What is fasted cardio and does it aid in fat burning?

First, let's define fasted cardio. “Fasted” could mean not consuming foods overnight, for 12 hours, or  24 hours. Longer-term fasts are usually 36+ hours. For this conversation, we’re talking about waking up and not having eaten since dinner the night before, and going to exercise prior to consuming any foods. Some benefits of fasting include mental acuity and lower stress load and inflammation through giving the digestive system a break. 

“Cardio” could mean fast aerobic intervals close to your threshold or it could mean easy, slow, long aerobic work, like going for a walk. 

So, does it aid in fat burning? 

Some research suggests yes, but most individuals I see that want to do this - they’re not hitting the basics that will actually make more of a dent in them losing body fat. This is like stepping over 100 bills to pick up nickels. Pick of the 100s first.

Why would you want to do fasted HIIT when you could walk fasted instead? We suggest walking for 30 minutes, or if you don’t have time for that, go for a 10 min post meal walk, in the sun. That’s 30 min a day of easy cardio or Non-exercise activity thermogenesis (NEAT) that will use energy. In addition, walking aids digestion plus the added benefit of sunshine and Vitamin D! 

One last thing. The individual is also relevant when it comes to fasted exercise. Reflect on how you feel during exercise, what’s your energy like, how do you recover, and consider if you can keep repeating this over time - when you train fasted vs. with some fuel in your system. 

How do you determine what type of diet is right for you?

We do recognize that identifying with a diet - ie.. paleo, keto, vegan, carnivore, macros - may give bumper lanes - clear guidelines - around what you can and cannot eat, which can help guide people towards adequate food quantity and/or quality. 

Word-of-mouth of success stories such as “my aunt did keto and lost 30 pounds,” may also lead people to thinking that a certain diet is what they need to do to lose weight. However, it’s more than likely that 3 months go by and that person is back where they started. This is because they didn’t put the foundational nutrition habits and principles in place that will allow the person to maintain the results that they were looking for. 

Using the term “Diet” implies a start and an end-point for most clients. But what do you do after you reach that endpoint? Where do you go from there? Unfortunately, this is usually back to their old ways. 

What we think:

Why not create your own way of eating that is sustainable, the right quality and amounts that work for you? Something you can do forever, that supports great energy, mental acuity, libido, and your purpose.

Conclusion

All these nutrition questions are relevant to determining what an ideal food profile looks for you as an individual. 

That being said, you must first “earn the right,” of nailing down the basics, BEFORE these nuanced methods become relevant to moving the needle in the direction of your goals. This is just like exercise - don’t worry about the knees-sleeves, wrist wraps, using bands/chains, or advanced training protocols when you’re just getting started. Instead, get in the gym consistently over the course of years - that will yield greater results. 

Programming 11.28 – 12.4

By: 0

11/28/2022 - Monday
Coach Notes:
Week 10

Warmup:
Coaches Choice

A. Back Squat
17 Minutes to warm up and finish

4-4-4-4; rest as needed
Build to a weight that feels like theres still another 2-3 reps in the tank

B. Single Arm Landmine Row
15 Minutes to warm up and finish
1010; 3x9-12/side; 0:60 btwn sides

C. Accessory Work -18 min cap
Offset Front Rack DB Step Up; x9-12/side; 60s/60s
Three Point DB Row; x9-12/side; 60s/60s
x 3 Sets

Cool Down:
10x90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale


11/29/2022 - Tuesday
A. MAP 10
45 Minutes @ Very Easy Effort
500m Row or 30 Cal Bike
30s Fr Rk KB Hold, elbows down/ you pick the weight
500m Row or 30 Bike Cals
30s Active Hollow Hold (scale to BENT if needed)

Cool Down:
10x90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale


11/30/2022 - Wednesday
A. 10 Minutes @ warm up effort
60s Bike
10yd Bear Crawl
10 Light DB or KB Good Morning
10yd Bear Crawl

B. 5 Sets - 16 minute cap
20 Unbkn Dual Russian KBS
30s Rest
0:10-0:30 Top of Dip Hold, rings or matador
60s Rest

*If you aren't swinging 70# for a single KB, don't grab a dual
*other options are plank on hands, or seated dip hold

C. For Time @ steady effort 15 Minute Cap
400yd Run
+
3 rds:
15 DL
12-20 Pushups
+
400yd Run
+
3 rds:
15 DL
12-20 Pushups

*Runs are 10yd shuttles
*Load DL for them to feel moderate and for you to be able to keep them unbkn
*Push ups are UB the whole time as well

Cool Down:
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


12/01/2022 - Thursday
Warmup:
Coaches choice

A. MAP 7 - Mixed
10 Minute Amrap
50 Alternating DB Snatch
40 Air Squats
30 Burpees
20 Ring Rows
Row or Bike in remaining time
rest 5 minutes
x 3 Sets

Work on consistency here - shoot for the same finish time of the chipper as well as the time distance each round


12/02/2022 - Friday
Warmup:
Coaches choice

A. Deadlift
4-4-4-4; rest as needed
Build to a weight that feels like theres still another 2-3 reps in the tank

B. Incline Bench Press
13 Minutes to warm up and finish
*slight incline, 2x45# plates under top of bench

1011; 3x9-12; 2:00-3:00 rest

C. Accessory Work - 18 Minute Cap
Single Arm Half Kneeling DB Press; x9-12/side; 30s/60s
Single Arm Crossbody DB RDL; x9-12/side; 30s/60s
x 3 Sets

Cool Down:
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


12/03/2022 - Saturday
A. Every 3 minutes for 12 minutes @ warm up effort
30s Wall Sit
50m Light KB Farmers Carry
Row in remainder of the 3:00

B. For Movement Quality
8 Minute Cap
18-15-12-9-6-3
/side Unbkn Chainsaw Rows
Unbkn DB Goblet Squat, same weight as rows

*try not to set it down
*you can use a KB if you'd like as well

C. 18 Minute Amrap
6 Strict Ring Pullups (or Ring Rows)
12/8 Bike Cals
10-15 WBS
12/8 Bike Cals
6 Strict Ring Pullups (or Ring Rows)
2:00-3:00 rest

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


12/04/2022 - Sunday
Warmup:
No warm up needed - just set up and go

A. MAP 5
3 Minute Bike
2:00 Rest
3 Minute Row
2:00 Rest
3 Minute Bike
2:00 Rest
3 Minute Run
5 Minute Rest
x 2 Sets

Work on consistency here


Programming 11.21 – 11.27

By: 0

11/21/2022 - Monday
Coach Notes:
Week 9

Warmup:
Coaches Choice

A. Back Squat
17 Minutes to warm up and finish

6-6-6-6; rest as needed
Build to a weight that feels like theres still another 2-3 reps in the tank

B. Single Arm Landmine Row
15 Minutes to warm up and finish
1010; 3x12/side; 0:60 btwn sides

C. Accessory Work -18 min cap
Offset Front Rack DB Step Up; x9-12/side; 60s/60s
Three Point DB Row; x9-12/side; 60s/60s
x 3 Sets

Cool Down:
10x90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale


11/22/2022 - Tuesday
Warmup:
Get right into it

A. 12 Min Amrap
200yd Run (10yd increments)
6 Alt Single Arm Devils Press @ light/ moderate weights
12 Air Squat

B. 15min EMOM (5 Sets of each)
min 1: 12 Alt DB/KB Floor Press, moderate
min 2: 9-12 Dual DB/KB Sumo DL, same weight as press
min 3: 0:20 Jump Rope (singles or double unders)

C. 5 Rounds @ steady effort - 14 min cap
10 Russian KBS, 53/35
2-3 Wall Walks
10 Russian KBS
15/12 Row/Bike cals

Row if you're doing wall walks Rx, Bike if you're not

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/23/2022 - Wednesday
Warmup:
Coaches choice

A. Deadlift
6-6-6-6; rest as needed
Build to a weight that feels like theres still another 2-3 reps in the tank

B. Incline Bench Press
13 Minutes to warm up and finish
*slight incline, 2x45# plates under top of bench

1011; 3x8-10; 2:00-3:00 rest

C. Accessory Work - 18 Minute Cap
Single Arm Half Kneeling DB Press; x9-12/side; 30s/60s
Single Arm Crossbody DB RDL; x9-12/side; 30s/60s
x 3 Sets

Cool Down:
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/24/2022 - Happy Thanksgiving


11/25/2022 - Rest Day


11/26/2022 - Saturday
Warmup:
Get right into it

A.12 Minute Amrap
3 Min Row or Bike
20 Alt Crossover Step Ups, bench or lower box is ok here
10 Band Face Pulls, 1" pause @ end of pull

B. 15 Minute Cap
@ light/ moderate weights, unbkn in each movement throughout, use same weights for both

15-12-9
Fr Squat
Pendlay Rows

2:00-3:00 rest

12-9-6
Fr Squat
Pendlay Rows

2:00-3:00 rest

9-6-3
Fr Squat
Pendlay Rows

C. 18 minute amrap
6-12 Unbkn Strict Pullups (or Ring Rows)
10/7 Bike Cals
12 Alt Fr Rk Lunges @ same weight you used in B
10/7 Bike Cals
2:00-3:00 rest

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/27/2022 - Sunday
Warmup:
No warm up needed - just set up and go

A. MAP 5
3 Minute Run
2:30 Rest
3 Minute Bike
2:30 Rest
3 Minute Run
2:30 Rest
3 Minute Row
5 Minute Rest
x 2 Sets

Work on consistency here
Adjusting variety


Programming 11.14 – 11.20

By: 0

11/14/2022 - Monday
Coach Notes:
Week 8

Warmup:
Coaches Choice

A. Back Squat
17 Minutes to warm up and finish

2" pause in the hole

4-4-2-2; 3:00 rest
2 RIR for 4's
1-2 RIR for 2's

B. Landmine Meadows Row
15 Minutes to warm up and finish
1" pause @ top of pull
4x6-8; 2:00-3:00 rest
2-3 RIR

C. Accessory Work -18 min cap
Landmine Front Rack Split Squat x 9-12 rest 60-90s
Chainsaw Row x9-12; rest 60s-90s
x 3 Sets
try to load heavier

Cool Down:
5-10 minute easy bike or walk
10x90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale


11/15/2022 - Tuesday
Warmup:
No warm up needed - just set up and go

A. MAP 10
45 Minute Amrap @ very easy pace

100yd Shuttle (10 yds increments)
100 Single Unders
100yd Shuttle (10 yds increments)
30yd/side Single Arm KB/DB OH Carry, moderate
100yd Shuttle (10 yds increments)
25 BIke Cals

Cool Down:
10x90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale


11/16/2022 - Wednesday
A. 10 Minute Amrap
10 Alt Plank Toe Touch
0:20 Glute Bridge Hold
10 Cal Bike or Row

B. 3 Sets
5-4-3-2-1
/side Single Arm DB Power Clean, build from light to moderate over the 3 sets
No Pushup Burpees, 1" pause in plank position
2:00-3:00 rest

C. 13 Min @ steady effort
16/12 Cal Row or Bike
8 Box Jumps
4-8 Dips (

Dip Options
-Ring, Matador, Parallettes or Box

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/17/2022 - Thursday
Warmup:
Coaches choice

A. MAP 7
2:30 Amrap
12 Alternating DB Snatch
10 Burpees
+
2:30 Bike
+
2:30 Amrap
12 Air Squats
10 Ring Rows
+
2:30 Row
+
rest 5 minutes
x 3 Sets

Work on consistency here


11/18/2022 - Friday
Warmup:
Coaches choice

A. Deadlift
18 Minutes to warm up and finish
2" pause @ top of each rep
4-4-2-2; 3:00 rest
2 RIR for 4's
1-2 RIR for 2's

B. Dumbbell Bench Press
13 Minutes to warm up and finish
2" pause @ bottom
4x6-8; 2:00-3:00 rest
2-3 RIR

C. Accessory Work - 18 Minute Cap
Landmine Single Leg Romanian Deadlift x9-12; rest 60-90s
Tall Kneeling Alternating KB or DB Press x14-18; rest 90-120s
x 3 Sets
*heavier than last week

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/18/2022 - Friday
Warmup:
Coaches choice

A. Deadlift
18 Minutes to warm up and finish
2" pause @ top of each rep
4-4-2-2; 3:00 rest
2 RIR for 4's
1-2 RIR for 2's

B. Dumbbell Bench Press
13 Minutes to warm up and finish
2" pause @ bottom
4x6-8; 2:00-3:00 rest
2-3 RIR

C. Accessory Work - 18 Minute Cap
Landmine Single Leg Romanian Deadlift x9-12; rest 60-90s
Tall Kneeling Alternating KB or DB Press x14-18; rest 90-120s
x 3 Sets
*heavier than last week

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/19/2022 - Saturday
A. 10 Minute Ladder @ warm up effort
50.100.150.200.250 yd Run (10yd Increments)
30yd Dual KB/DB Front Rack Carry
10 Alternating Reverse Lunge, Single Leg Squat to Box, or Pistol

B. 4 Sets; 12 Min Cap
4-5/side Single Arm KB Front Squat, moderate
30s rest
4-8 Alt Commando Pullups or 8-12 Alt Commando Ring Rows
90s Rest

Pullups/ Ring Rows switch hand placement every other set

C. 20 Min @ Steady Effort
30yd DB Farmers Carry
8-12 Unbkn WBS
30yd DB Farmers Carry
12/9 Bike Cals
0:90-2:00 rest


11/20/2022 - Sunday
Warmup:
No warm up needed - just set up and go

A. MAP 5
3 Minute Bike
2:30 Rest
3 Minute Row
2:30 Rest
3 Minute Bike
2:30 Rest
3 Minute Run
5 Minute Rest
x 2 Sets

Work on consistency here


5 Common Fitness Myths – And What We Think About Them

By: 0

The term myth that we are referring to today is “a widely held but false belief or idea.” Here at the gym, we often get asked questions about fitness concepts and trends that are going around out there - many of them of which we believe are fitness myths. Today, we’re going to talk about 5 of them. 

1. What is Crossfit? And what does Crossfit South Bend do? 

CrossFit could be a lot of things - and there is often some confusion around what it actually is. CrossFit here is different from CrossFit down the street, and CrossFit on the other side of the country. 

CrossFit.com defines CrossFit as “constantly varied functional movements performed at high intensity.” There is a high emphasis on variety, “functional movements,” and the intensity (effort) level is intended to be high, relative to the person. 

An important point to also note is that CrossFit gyms are affiliated - meaning, they are not governed by CrossFit or enforced to do fitness a particular way - rather, all each gym has to do is pay a yearly fee to have the CrossFit name on their wall, and how they go about everything else is up to the individual gym.

So how does a CrossFit gym come up with their workouts then?

The programming (training plan) that a gym delivers to its members is highly variable from gym to gym. A few different approaches are as follows:

  1. CrossFit’s Theoretical Template - This method isolates or combines different training modalities on a 3 on, 1 off schedule. These modalities are Monostructural (M), Gymnastics (G), Weightlifting (W). 

What this looks like in programming: M day one, M + G day 2, M + G + W day three, rest day 4, G day 5, G + W day 6, G + W + M day 7, etc. 

  1. Outsource to another CrossFit affiliate - The gym follows along with another gym's programming. Some popular ones are CrossFit.com, Invictus, Mayhem, and CompTrain. 
  1. They write their own programming

What does CFSB do? 

We program for our group classes in a way that reflects who is in our gym and why they are coming here in the first place. Most of our clients are not looking to compete in the sport of CrossFit - rather, they’re looking to be healthier, have better energy, look good naked, and decrease general aches and pains, and support them in what they do outside of the gym walls. 

In principle, what this training looks like is a balance of challenging resistance training (patterns) and aerobic (pacing) scenarios. The complexity of the movements inside of these are relatively low. Meaning, you will not see much olympic weightlifting movements like snatches or complex gymnastics like muscle-ups. Although these things may be fun, in reality, these are earned by developing a base of characteristics that allow one to express these safely and effectively. And, not to mention, these aren’t needed for most people’s day-to-day function. There are a lot of simpler and more effective ways to enhance that.

2. Common Myths around Losing Weight 

“CrossFit isn’t good for weight loss” 

This may or may not be true depending on the person who is looking to lose weight. We would need to color this question with more information before we can actually answer if group training would be a good/bad option for losing weight. For starters: who are you and how much weight do you have to lose? There is a big difference from going from 8% to 6% body fat and 30% to 20% body fat.

“Abs = healthy” 

Short answer, no. A healthy bodyfat % will fall inside of a range. Too low or too high, there are ill health effects. 

“You can out-train a bad diet”

For some time, this may work. However, eventually, it will catch up to you. What we recommend instead is a more holistic and sustainable approach to nutrition and exercise: 

  1. Lower stress
  2. Quality strength training
  3. Easy aerobic work / daily movement
  4. Quality + quantity of sleep - adults should aim for 7-9 hours
  5. Drink water - 50% of your bodyweight in ounces is a good place to start
  6. Get sunshine - vitamin D acts more like a hormone in the body, and triggers a cascade of positive health benefits. 
  7. Find a balance of quality and quantity of foods that works well for you and your goals.

3. HIIT is good for weight loss

HIIT stands for High Intensity Interval Training. This is a method of training that involves short, intense bouts of exercise, followed by short rests, repeated for a certain amount of sets or time. 

With regards to HIIT and weight loss, let’s take a step back and break this idea down: 

HIIT is a form of exercise. Exercise works because the body responds and adapts to stress. HIIT is stressful - so you’ll see metabolic adaptations very quickly. 

This being said, high stress can only be maintained for so long. In the context of general population clients -  there are a lot of other stressors going on in their lives that makes HIIT a less-than ideal option.

We believe it is a better play to keep this in extremely small doses, if at all. Too much intensity, for too long, can lead to:

  • metabolic disruption from prolonged stress
  • loss in mental acuity (brain fog)
  • low energy
  • poor libido
  • poor sleep
  • compensatory patterns such as relying on caffeine to get through the day, and long-term inconsistency with exercise

All that being said, who might benefit from HIIT? 

Assuming their life is set up to support proper recovery from it, functional fitness competitors, combat sports, and marathon runners, to name a few, could find some benefit from including HIIT into their training. The dosing of this would be relative to the person and what their sport requires. 

4. CrossFit will get you a “man body”

I think what was meant here is that a female will gain a lot of lean muscle and look manly by doing CrossFit. 

Most likely, this image is coming from competitive CrossFit athletes. These athletes require lots of training volume over time, and the athletes we are seeing are the 1% of the population that can handle this volume (because of training and genetics) - because their sport demands them to do so. 

It’s important to discuss what it takes to actually grow muscle - it doesn’t just happen overnight, and rarely does it happen unintentionally. There are many factors at play in this process. To keep it brief, you need prerequisite strength to build lean muscle mass - meaning, you need to be capable of breaking down muscle and then recovering and adapting for more volume. In addition, your biological age, sex, training age, and genetics will all affect your ability to break down and build muscle tissue. For example, think about the difference between a 17 year old male vs. a 63 year old female who are lifting weights - their potential for, and their ability to put on, muscle mass are very different. 

It takes a lot of things in place to build muscle. If you are a female, and don’t want to get bulky, it is safe to say that you most likely will not - you would need to have all of the right ducks in a row in order for this to be a possibility. 

You may be wondering then, why even lift weights, if not to get bulky?

A few good reasons are to build strength, increase bone mineral density, increase confidence, and to be able to maintain function in all movement patterns throughout life. 


5. CrossFit will get you injured

Let’s talk about the different ways in which people could get injured in exercise:

  1. Catastrophe.
  2. A previous injury. This can lead to altered movement patterns and compensation - limitations or changes in motor control that lead to asymmetry in motion (meaning, they do not have balance in movement from left-to-right or side-to-side or they move differently because of the previous injury)
  3. Increased BMI - greater body weight relative to height.
  4. High risk taking behaviors. 
  5. Poor Lifestyle - sleeps 5 hours, eats processed foods, doesn’t drink water, sits all day, etc. 
  6. Doing movements outside of their capabilities. This could look like doing movements too fast, at too much volume (reps/sets), and/or doing a movement that is too complex for their current capabilities.

For example - per the gymnastics and olympic weightlifting conversations - a person comes to you and:

  1. Can’t pass a scratch test (shoulder mobility) but wants to snatch overhead
  2. Can’t do a strict pull up but wants to kip
  3. Can’t do a toe touch but wants to do TNG power cleans from the floor

If you do not have the prerequisite mobility, stability, and strength that is required for a particular movement, you are setting yourself up for potential injury. 

How do I not get injured then? 

If you follow a balanced, principally-sound program, keep movement within your capabilities, and you take care of yourself outside of the gym, the likelihood of injury is very low.

Conclusion

There you have it. We touched on a few fitness myths we often receive questions about. If you want to know more about a particular topic or have other questions, please reach out to brandon@crossfitsouthbend.com 

Programming 11.7-11.13

By: 0

11/07/2022 - Monday
Warmup:
Coaches Choice

A. Wades Day
5 Rounds For Time
11 One-Arm DB or KB Power Snatches
12 One-Arm DB or KB Thrusters
11 Weighted Pull-Ups

Notes;
*use the same weight for PS/Thruster
*Switch arms whenever you feel like it
*Weighted Pull Up > Strict Pull Up (no band) > Ring Row or Bar Row (kids bar)
*choose weights you can hit the first 3 sets unbroken


11/08/2022 - Tuesday
Coach Notes:
Week 7

Warmup:
Coaches Choice

A. Back Squat
17 Minutes to warm up and finish

2" pause in the hole

5-5-3-3; 3:00 rest
2-3 RIR for 5's
1-2 RIR for 3's

B. Landmine Meadows Row
15 Minutes to warm up and finish
1" pause @ top of pull
4x8-10 rest 60s between sides
2-3 RIR

C. Accessory Work -18 min cap
Landmine Front Rack Split Squat x 10-15 rest 60-90s
Chainsaw Row x10-15; rest 60s-90s
x 3 Sets
try to load heavier

Cool Down:
5-10 minute easy bike or walk
10x90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale


11/09/2022 - Wednesday
A. Warm Up
Move through at warm up pace - 16 Minute Cap

24/18 BIke Cals or 30/20 Cal Row
+
2 rds:
8-10/side Band Ext Rotations
8-10 Band Squat Thrusts, squeeze glutes @ top
+
24/ 18 Bike Cals or 30/20 Cal Row
+
2 rds:
8-10/side Band Ext Rotations
8-10 Band Squat Thrusts, squeeze glutes @ top
+
24/ 18 Bike Cals or 30/20 Cal Row

B. 12 Min EMOM
min 1: 8-12 Single Leg KB/DB Hip Thrusts, right
min 2: 8-12 Single Leg KB/DB Hip Thrusts, left
min 3: 8-12 KB/DB Floor Press

Light/ Moderate weights on Hip Thrusts, ideally, use that same KB/DB pair for the press

C. Mixed Work
5 rds @ Steady Effort - 16 minute cap
200yd Run
10 Alt DB Snatch, light/ moderate
10 Strict Pushup Burpees
10 Alt DB Snatch

If strict pushups get fatigued, continue with a strict negative on the burpees. If THAT is fatigued, go with no pushup burpees

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/10/2022 - Thursday
Warmup:
Coaches choice

A. Deadlift
18 Minutes to warm up and finish
2" pause @ top of each rep
5-5-3-3; 3:00 rest
2-3 RIR for 5's
1-2 RIR for 3's

*** may get tough on grip, may use lifting straps if you've got them or mixed grip

B. Dumbbell Bench Press
13 Minutes to warm up and finish
2" pause @ bottom
4x8-10; 2:00-3:00 rest
2-3 RIR

C. Accessory Work - 18 Minute Cap
Landmine Single Leg Romanian Deadlift x10-15; rest 60-90s
Tall Kneeling Alternating KB or DB Press x18-24; rest 90-120s
x 3 Sets
*heavier than last week

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/11/2022 - Friday
A. MAP 10
45 Minutes @ Very Easy Effort

15 Bike or 18 Cal Row
50m/side Single Arm KB/DB Farmers Carry
15 Bike or 18 Cal Row
0:30 Elbow Plank
15 Bike or 18 Cal Row
10 Bench Rev Hypers


11/12/2022 - Saturday
A. Wades Lift Off
Power Clean 1rm
Back Squat 1rm
Bench Press 1rm
Deadlift 1rm


11/13/2022 - Sunday
Warmup:
Coaches Choice

A. 2 Rounds @ warm up effort
800/600m Row
10/side RNT Split Squats, controlled/ unld
10 Palms Up Band Pull Aparts, light

B. 3-4 Sets
8-10 Alt DB Rev Lunge
10-15 Band Pulldowns
8-10 Alt DB Rev Lunge
2:00-3:00 rest

@ moderate weights

C. 5-8 Sets for event times
3-8 Unbkn Strict Pullups or 7-10 Ring Rows
8 (4/side) Single Arm DB Thrusters, light
12/8 Bike Cals
0:90 rest

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


Programming 10.31 – 9.6

By: 0

10/31/2022 - Monday
Coach Notes:
Week 6

Warmup:
Coaches Choice

A. Back Squat
16 Minutes to warm up and finish
*2s pause in the hole
6-6-6-6; rest 2-3 min
3 RIR

B. Landmine Meadows Row
12 Minutes to warm up and finish
1" pause @ top of pull
3x8-10 rest 60s between sides
2-3 RIR

C. Accessory Work - 22 Minute Cap
Landmine Front Rack Split Squat x 10-15 rest 60s
Chainsaw Row x10-15; rest 60s
x 3 Sets
*all sets here at the heaviest weight from last week


  • IF TIME ALLOWS
    Alternating Dumbbell Curl x16-20; rest 30s
    Banded Face Pull x10-15; rest 30s
    x 2 Sets
    3-4 RIR

Cool Down:
5-10 minute easy bike or walk
10x90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale


11/01/2022 - Tuesday
Warmup:
No warm up needed - just set up and go

A. MAP 10
45 Minute Amrap
20/15 Cal Bike
15s/side Single Arm Plank
300yd Jog (25yd increments on turf)
6-12 Alternating Switch Grip Hangs

Cool Down:
10x90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale


11/02/2022 - Wednesday
Warmup:
Get right into it

A. Warm Up - 13 Minute Cap
0:45 Bike or Row
10 Alt Single Arm Russian KBS, light
0:45 Bike or Row
10 Alt Plank/ Pushup March

B. 3 Sets - 12 Minute Cap
Devils Press
10-8-6-4-2
rest 60-120s between sets

  • choose weights with which you can complete each round with continuos movement
  • may build as you go

C. 12 Min @ steady effort
1, 2, 3…. Wall Walks
3, 6, 9…. Box Jumps, 24/20"

modifications - wall walk, box wall walk, inchworms, push ups

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/03/2022 - Thursday
Warmup:
Coaches choice

A. MAP 7
2 Sets @ sustained pace
1:00 No Push Up Burpee Step Ups
1:30 Bike
1:00 Run
1:30 Amrap 20 Double Unders + 8 Russian KBS
rest 5 minutes
x 3 Sets


11/04/2022 - Friday
Warmup:
Coaches choice

A. Deadlift
18 Minutes to warm up and finish
2" pause @ top of each rep
6-6-6-6; 3:00 rest
2-3 RIR

*** may get tough on grip, may use lifting straps if you've got them or mixed grip

B. Dumbbell Bench Press
12 Minutes to warm up and finish
2" pause @ bottom
8-10 X 3; 2:00-3:00 rest
2-3 RIR

C. Accessory Work - 22 Minute Cap
Landmine Single Leg Romanian Deadlift x10-15; rest 60s
Tall Kneeling Alternating KB or DB Press x18-24; rest 90-120s
x 3 Sets
*all sets at heaviest weight from last week
+
IF TIME ALLOWS
JM Press 2x12-16; rest 60-90s
3-4 RIR

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/05/2022 - Saturday
Warmup:
Get right into it

A. 5 Rounds @ warm up effort - 20 Min Cap
30/21 Row Cals or 20/15 Cal Bike
20 Walking Lunge, unld
10 Light Single Arm DB Upright Rows

  • row up to chest level, don't force ROM at top

B. 4 Sets - 22 Minute Cap
8-12 Offset KB Step Ups, left
0:30 rest
8-12 Offset KB Step Ups, right
0:30 rest
8-12 Single Arm KB Row, left
0:30 rest
8-12 Single Arm KB Row, right
2:00-3:00 rest

  • Row @ same weight as step ups
  • For step ups, use a box that sits just below knee height

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/06/2022 - Sunday
Warmup:
Coaches Choice

A. Against a clock for even cals - 30 Minutes
10 Sets
5-8 Toes to Bar
8 Unbkn Front Rack DB Squat, moderate
Bike for Cals in remainder of the 0:90
rest 90s


Programming 10.24 – 10.30

By: 0

10/24/2022 - Monday
Coach Notes:
Week 5

Warmup:
Coaches Choice

A. Back Squat
15 Minutes to warm up and finish
*2s pause in the hole
8-8-8; 3:00 rest
3 RIR

B. Landmine Meadows Row
12 Minutes to warm up and finish
1" pause @ top of pull
3x9-12; rest 60s between sides
2-3 RIR

C. Accessory Work - 22 Minute Cap
Landmine Front Rack Split Squat x 9-12; rest 60s
Chainsaw Row x9-12; rest 60s
x 3 Sets
3-4 RIR


  • Alternating Dumbbell Curl x16-20; rest 30s
    Banded Face Pull x10-15; rest 30s
    x 2-3 Sets
    3-4 RIR

Cool Down:
5-10 minute easy bike or walk
10x90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale


10/25/2022 - Tuesday
Warmup:
No warm up needed - just set up and go

A. MAP 10
45 Minute Amrap
21 Cal Bike or 30 Cal Row
30yd/side OH Contralateral Carry, you pick the weights (may be different depending on KB position)
15 Cal Bike or 20 Cal Row
0:20/side Single Leg Glute Bridge
9 Cal Bike or 10 Cal Row
100 Single Unders

Cool Down:
10x90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale


10/26/2022 - Wednesday
Warmup:
Get right into it

A. Warm Up - 13 Minute Cap
15.12.9.6.3 Cal Bike or 25.20.15.10.5 Cal Row
10-10-10-10-10 DB Deatch March, light
5-5-5-5-5/side Side Plank Powell Raise, light/ controlled

B. 3 Sets - 12 Minute Cap
4 Dual Hang DB Snatch
4-8 Pushups
3 Dual Hang DB Snatch
4-8 Pushups
2 Dual Hang DB Snatch
4-8 Pushups
1 Dual Hang DB Snatch
3:00 rest

*May build on DB weights, but keep it moderate throughout
*May scale pushups to Incline Pushups on Bar or Bench
*Choose weights and modifications where the first two sets are unbroken

C. For time @ steady effort - 15 Minute Cap
500/400m Row
+
5 rds:
12 DL @ light/ moderate weights
8 Bar Facing Burpees
+
500/400m Row

If you know DL 1RM, stay within 30-40% of it. Otherwise, choose a weight with which you can do 5 rds of 12 unbkn reps @ moderate effort

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


10/27/2022 - Thursday
Warmup:
Coaches choice

A. MAP 7
2 Sets @ sustained pace
1:00 Double Unders
1:30 Bike
1:00 Burpees
1:30 Run
rest 5 minutes
x 3 Sets


10/28/2022 - Friday
Warmup:
Coaches choice

A. Deadlift
15 Minutes to warm up and finish
2" pause @ top of each rep
8-8-8; 3:00 rest
2-3 RIR

*** may get tough on grip, may use lifting straps if you've got them or mixed grip

B. Dumbbell Bench Press
12 Minutes to warm up and finish
2" pause @ bottom
9-12 X 3; 2:00-3:00 rest
2-3 RIR

C. Accessory Work - 22 Minute Cap
Landmine Single Leg Romanian Deadlift x9-12; rest 60s
Tall Kneeling Alternating KB Press x16-20; rest 90-120s
x 3 Sets
4-5 RIR
+
JM Press 3x10-15; rest 60-90s
3-4 RIR

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


10/29/2022 - Saturday
Warmup:
Coaches Choice

A. EMOM x 6 Sets
min 1: 10 Band Pulldowns + easy run in remaining time
min 2: 0:30 Wall Sit
min 3: Bike or Row @ easy pace

B. 5 Sets
50m Single Arm KB/ DB Farmers Carry
10-12 Goblet Rev Lunge, same weight as carry
50m Single Arm KB/ DB Farmers Carry, the other side
2 minute rest

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


10/30/2022 - Sunday
Warmup:
Coaches Choice

A. 8 Sets for EVEN times
8-12 Unbkn Wall Ball Shots
8-12 Unbkn Ring Rows
200m Run
1:1 Work to Rest


Programming 10.17 – 10.23

By: 0

10/17/2022 - Monday
Coach Notes:
Week 4

Warmup:
Coaches Choice

A. Back Squat
18 Min to warm up and finish
4 Sets (working sets)
3011; 4-4-2-2; rest 2-3 minutes
3 RIR for 4's
2-3 RIR for 2's

B. Pendlay Row
16 Minutes to warm up and finish
4 Sets (working sets)
@3110; x6-8; rest 2 minutes
2-3 RIR

C1. Dumbbell Front Rack Lunge
xAlternating 16-20; rest 60s-90s

C2. Alternating Bent Over Dumbbell Row
xAlternating 16-20; rest 60-90s
x 2-3 Sets

Cool Down:
5-10 minute easy bike or walk
10x90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale


10/18/2022 - Tuesday
A. MAP 10
5 Sets @ very easy pace
3 minute row
15s Transition
3 Minutes to perform - 30s/side KB around the World - Run in remaining time
15s Transition
3 Minute Bike
15s Transition

Cool Down:
10x90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale


10/19/2022 - Wednesday
Warmup:
Get right into it

A. 12 Minute Cap @ Warm Up Effort
0.3mi Bike
20s Quadruped Hold
10 Waist Banded Good Morning

B. 5 Sets - 15 Min
min 1: 8-12 Single Arm Hang DB Clean and Jerk, left
min 2: 8-12 Single Arm Hang DB Clean and Jerk, right
min 3: REST

C. 3 Sets @ steady effort - 14 Minute Cap
400m Run
10 Burpees
20 (10/side) Single Arm DB Power Clean, light/ moderate weights
10 Burpees

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


10/20/2022 - Thursday
Warmup:
Coaches choice

A. MAP 7
2 Sets @ sustained pace
1:00 Wall Balls
1:30 Row/Bike - (next round within the set perform bike)
1:00 Double Unders
1:30 Run
rest 5 minutes
x 3 Sets


10/21/2022 - Friday
Warmup:
Coaches Choice

A. Deadlift
18 Minutes to Warm Up and Finish
4 Sets (working sets)
3011; 4-4-2-2; 2:00-3:00
2-3 RIR

B. Barbell Floor Press
16 Minutes to Warm Up and Finish
4 Sets (working sets)
@3110; x4-6; rest 2 minutes
2-3 RIR

C1. Single Arm Wall Assisted Single Leg Romanian Deadlift
2010; 9-12/side rest 30s between sides, rest 60s
3-5 RIR

C2. Seated Single Arm Dumbbell Press
2010; 9-12/side; rest 30s between sides, rest 60s
3 RIR
x 2-3 Sets

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


10/22/2022 - Saturday
Warmup:
Coaches Choice

A. @ warm up effort
20 Minute Amrap - move up the ladder
10.20.30.40.50 Cal Bike or Row
10 Alternating Crossover Step Ups (unloaded)
10 DB Cuban Rotations

B. 5 Sets; 30 Minute Cap
8-6-4-2
Alt Renegade Rows
DB Front Squat
3:00 rest

May build in the Rows, use the same DB's for squats

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


10/23/2022 - Sunday
Warmup:
Coaches Choice

A. 6 Sets for EVEN Times; 40 min cap
3-6 Supinated Strict Pullups
12/9 Bike Cals
6/side Single Arm OH DB Rev Lunge
12/9 Bike Cals
3-6 Supinated Strict Pullups
2:00-3:00 rest