CrossFit South Bend

Workout Log: CFSB – Class Programming
Start Date: 2021-01-04
End Date: 2021-01-08

Monday January 4, 2021
Title: Monday

Warmup: Whiteboard Score
-Deadlift or Power Clean
– Time

A) Warm Up: 9 Min Amrap; increase pace every 3 minutes – end moderate
10 Cal Assault Bike; let the cals roll up
3 No Push Up Burpees Over Bar
5 American KBS
8 Abmat Sit Ups
+
After this take a moment to warm up the power clean patterns
B) Bend – Deadlift – 15 min to warm up and finish: Power Clean 3.3.3.3.3
or
Deadlift 5.5.5.5.5

*You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift

*build slightly across sets
C) Push Focused Accumulation – 9 Minute Cap: 4 Sets for time – 9 Minute Cap
5 Push Press; moderate
15 American KBS
5 Burpees over Bar

—–

Tuesday January 5, 2021
Title: Tuesday

Warmup: Whiteboard Score
-Back Squat weight
-Total reps for C

A) Warm Up: Coaches choice warm up
B) Back Squat – 20 Minutes to warm up and finish: Back Squat x 5.5.5.5.5

*build slightly across sets
C) Pull Focused Accumulation: 15 Min Amrap
5 UB Strict Pull Ups
15 Cal Assault Bike; you may roll up the calories
rest 60s

—–

Wednesday January 6, 2021
Title: Wednesday

Warmup: Whiteboard Score

No score, although you should have tracked last week and should be able to dial this in a bit more – we want consistency here!

We’ve got different ordering this week! this changes the stimulus slightly

A) Warm Up: Coaches choice warm up
B) MAP 5: 3 Minute Amrap
10 No Push Up Burpees
10 Cal Assault Bike
3 Minute Rest
x 2 Sets
+
directly into
+
3 Min Amrap
10 Alternating Single Arm DB Power Clean
30 Double Unders or 60 Singles
3 Minute Rest
x 2 Sets
+
3 Min Amrap
10 Reverse Lunges
10 Abmat Sit Ups
3 Minute Rest
x 2 Sets

—–

Thursday January 7, 2021
Title: Thursday

Warmup: Whiteboard Score

-Strict Press weight
-Time for C

A) Warm Up: 9 Min Amrap
2/side Turkish Get Ups
10 Doubles or 30 Singles
30s Plank on hands
+
After this take a moment to practice TNG Deadlifts with a light weight
B) Vertical Push – 15 minutes to warm up and finish: Strict Press x 5.5.5.5.5

*build slightly across sets
C) Bend Focused Accumulation: 5 Sets; 8 Minute Cap
8 TNG Deadlifts; moderate
30 Double Unders or 90 Singles

—–

Friday January 8, 2021
Title: Friday

Warmup: Whiteboard Score
-bent over row weight
-Goblet squat weight

A) Warm Up: 9 Minute Amrap
8 Goblet Good Mornings
4 Split Squats/side *unweighted
20s Side Plank Hold/side

B) Horizontal Pull – 12 minutes: Every 90s x 8 Sets
Supinated Grip Bent Over Row x 5; keep all tough but pretty
C) Squat Focused Accumulation: 4-5 Sets – 12 Minute Cap
10 Goblet Squats *tough
10 Box Step Up and Over *no weight
rest 60s

Workout Log: CFSB – Class Programming
Start Date: 2020-12-28
End Date: 2021-01-03

Monday December 28, 2020
Title: Monday

Warmup: Every 2 minutes x 5 Sets
8 American KBS
30s Assault Bike
3 Burpee Box Jumps

*speed up each round, choose modifications that allow you to do so
rd 1: easy
rd2: easy
rd3: moderate
rd4: moderate
rd5:tough

A) Notes: Score floor press weight and total reps today
B) Push – 15 Minutes to warm up and finish: Floor Press 3.3.3.3.3
or
Floor Press 8.8.8.8.8

*choose 8’s if you cannot hit your bodyweight for 3 reps
*build slightly across sets
C) Bend/Push Focused Conditioning: 15 Min Amrap
30 American KBS
20 Cal Assault Bike
10 Burpee Box Jumps

*choose row for more advanced athletes
*score

—–

Tuesday December 29, 2020
Title: Tuesday

Warmup: 10 Minute AMRAP
50 JR Singles
8 Empty Barbell RDL
10 Air Squats

A) Pull – 15 minutes to warm up and finish: Bent Over Barbell Row
@30X2; 5×8

*all sets tough – but honor the tempo
B) Squat/Pull Focused Conditioning: x 7 Sets
60s to perform
5 Unbroken Strict Pull Ups
Max Wall Balls in time remaining
60s Rest

Mods:
-if 5 strict pull ups is too easy perform 5 weighted pull ups
-if 5 strict pull ups is too hard, perform 10 ring rows

Notes
transition with some hustle moving from pull ups to wall balls

—–

Wednesday December 30, 2020
Title: Wednesday

Warmup: Take a few moments to go over the moments, then perform some practice with the movements in rounds of increasing pace
+
4 Reverse Lunges
4 Abmat Sit Ups
4 No Push Up Burpees
20s Assault Bike
4 Single Arm DB Power Clean
10 Doubles or 20 Singles
x 3 Sets of practice work

A) MAP 5: 3 Min Amrap
10 Reverse Lunges
10 Abmat Sit Ups
3 Minute Rest
x 2 Sets

directly into

3 Minute Amrap
10 No Push Up Burpees
10 Cal Assault Bike
3 Minute Rest
x 2 Sets

directly into

3 Min Amrap
10 Alternating Single Arm DB Power Clean
30 Double Unders or 60 Singles
3 Minute Rest
x 2 Sets

—–

Thursday December 31, 2020
REST DAY

—–

Friday January 1, 2021
Happy New Year!

—–

Saturday January 2, 2021
Title: Full Body

A) Full Body: 4 Sets
8 Minutes to Perform
20 Wall Ball
15 Three Point DB Row/arm
20 Abmat sit Ups
20 Russian KBS
15 DB or KB Push Press x Side
20 Alternating Russian Twists
rest remaining time

—–

Sunday January 3, 2021
Title: Map 10

A)  Lets speed this up a little
B) Map 10: 8 Sets
90s Jog
30s Transition
90s Row
30s Transition
90s Bike
30s Transition

Workout Log: CFSB – Class Programming
Start Date: 2020-12-21
End Date: 2020-12-27

Monday December 21, 2020
Title: Monday

Warmup: 3 Minute Easy Assault Bike
+
EMOM x 4 Minutes
20s Bike
3 No Push Up Burpees
*build in pace each set of bike – end at a tough pace
+
SKILL FOCUS
7-10 Minutes working on the basics – PVC or light bar Deadlift

A) Notes: whiteboard: score deadlift or RDL weight, then score total reps for the amrap (along with the weight you floor pressed at)
B) Bend – 15 Minutes to warm up and finish: Deadlift x 3.3.3.3.3
or
Romanian Deadlift x 5.5.5.5.5

*build across sets
C) 15 Min Amrap: 8 Floor Press
10 No Push Up Burpees Over Bar *lateral
20/16 Cal Assault Bike

—–

Tuesday December 22, 2020
Title: Tuesday

Warmup: 60s Jump Rope Singles
4 Alternating Spiderman with Vertical Reach *pause for about a 3 count in each position
x 4 Sets
+
SKILL FOCUS
7-10 Minutes to work on the basics
Air Squat

A) Note: Whiteboard Score: score Back squat or goblet squat weight, then score total time or total reps performed for part C
B) Squat – 15 Minutes to warm up and finish: Back Squat x 3.3.3.3.3
or
Goblet Squat x10.10.10.10.10

*build across sets
C) For Time – 12 Min Cap: 50 Calorie Row
50 Box Step Ups
50 Double Unders or 150 Singles
50 Box Step Ups

—–

Wednesday December 23, 2020
Title: Wednesday – 12 Days of Xmas

A) Option 1 – 40 minute cap: 10 Cal Bike
2 Deadlift
3 Push Ups
4 No Push Burpees
5 Abmat Sit Ups
6 DB Snatch
7 DB Goblet Squat
8 DB Three Point Row /side
9 Box Jumps
10 Russian KBS
11 DB Push Press/arm
120 Jump Rope Singles

*choose weights and modifications that you can crush.
*if you are moving fast enough, and your screen stays on – you may roll your calories up

People will need a
Bike
Barbell
Abmat
DB -must be same weight across board
Box
KB
Jump Rope

B) Option 2 – 40 minute cap: 10 Cal Row
2 Hang Power Clean *at 55-65% of PP
3 Push Ups
4 Burpees
5 Toes to Bar
6 KB Snatch
7 KB Goblet Squat
8 Kipping Pull Ups
9 Box Jumps
10 Russian KBS
11 Push Press *same HPC weight
120 Double Unders

*only choose this option if you can perform everything Rx

People will need a
Rower
Barbell
KB – same weight across the board
Box
Jump Rope

*pick a spot near or under the pull up bar

—–

Thursday December 24, 2020
REST DAY

—–

Friday December 25, 2020
REST DAY
Status: pending

—–

Saturday December 26, 2020
Title: Full Body EMOM

A) EMOM Full Body: Every 4 minutes x 32 Minutes

Odd Rounds
4 Minutes to Perform
20 Wall Ball
20 Abmat sit Ups
15 Three Point DB Row/arm
rest remaining time

Even Rounds
4 Minutes to perform
20 Russian KBS
20 Alternating Russian Twists
15 DB or KB Push Press x Side
rest remaining time

—–

Sunday December 27, 2020
Title: Map 10

A) Technique: One more week or practice 🙂
B) Map 10: 4 Sets
5 Minute Jog
5 Minute Row
5 Minute Bike

Monday December 14, 2020
Title: Monday

A) Warm Up: 10 Min Amrap
12 Alternating Single Leg Cone Touch
3 Arms Only Inchworms
30 JR Singles
30s Assault Bike

Notes
*you don’t need a cone, just imagine one there, lol – wherever you can keep a good back position to

B) Bend – 15 Minute cap: Option 1:
Romanian Deadlift @ 3111; 4-5×3; rest 2 minutes between

Option 2:
Deadlift @3111; 4-5×3; rest 2 minutes between

*choose option 2 only if you have a beautiful position on an RDL
*score weight on whiteboard
*use the higher range of sets if you could use some practice with the movements
*you may build slightly across
C) Mixed Modal Lower Body: 15 Min Amrap
15/12 Cal Bike
30 Double Unders or 90 Singles
16 American KBS
16 Reverse Lunges
rest 30s between sets

*all sets “unbroken” so to speak here
*score total # of rounds + reps on board

—–

Tuesday December 15, 2020
Title: Tuesday

A) Warm Up: 10 Min Amrap
@3111; 5 Goblet Squats; moderate
5 Jump squats
10 Prone Alternating Scratch
10 Slow Dead Bug with single arm overthead reach

B) Double Leg Squat – 18 Min Cap: @3111; Back Squat 7.7.5.5.3; rest 90-120s between

*score weight for the 3 on the whiteboard
*you may build across sets
C) Upper Body Push / Pull Vertical – 18 Min Amrap: 10 No Push Up Burpees
@3111; 6-10 Strict Pull Ups
x6-8 Left Arm Standing Arnold Press
x6-8 Right Arm Standing Arnold Press
rest 60s

*all sets tough
*no score for whiteboard
*bands or ring rows are okay – you must keep the tempo, negatives are also okay as long as you can keep the 1 at the top, 3 down, and 1 hang at the bottom

—–

Wednesday December 16, 2020
Title: Wednesday

A) Warm Up – Clean – Position: Take 10 minutes to work on moving from position to position from the ground up.

Remember, the positions themselves are important, so I’d like to see some 3-5 second pauses each position – but more focus on watching the bar path this time.

Start Position
Below the Knee
Above the knee
High Hang
x 5-7 Sets

Above Knee
High Hang
Muscle Clean
Full Squat
x 5-7 Sets

B) Skill: 10 Minutes Practicing / Working up in the complex
2 Push Jerk

*the press has been removed – more push jerks – should allow some slightly heavier loading.
C) Bend + Push w/ Breathing: 7 Sets
@ the top of a 2:00 mark
Deadlift TNG x 5
Push Up or Ring Dips x 8-10
Assault Bike remaining time for calories

*ranges are unbroken
*they are also – “pretty,” – choose a weight/movement modification that looks mechanically sound
*score your total calories – you may let the calories roll up each set

—–

Thursday December 17, 2020
Title: Thursday

A) Warm Up – Snatch – Position: Take 10 minutes to work on moving from position to position from the ground up.

Remember, the positions themselves are important, so I’d like to see some 3-5 second pauses each position – but more focus on watching the bar path this time.

Start Position
Below the Knee
Above the knee
High Hang
x 5-7 Sets

Above Knee
High Hang
Muscle Snatch
Overhead Squat
x 5-7 Sets

B) Aerobic: Group 1:
15 Min Amrap
30 Step Up and Over
15 Ball Slams
15 Abmat Sit Ups

5 Minute Transition between groups

Group 2:
15 Min Amrap
20 Calorie Row
15 American KBS
30 Doubles or 90 Singles

—–

Friday December 18, 2020
Title: Friday

A) Warm Up – Gymnastics Core: 10 Min Amrap
10 Hollow Hold Scissor Kicks L/R=1
10 Superman Flutter Kicks L/R=1

10 Min Amrap
10 Alternating Wall Facing Shoulder Taps
10 L-sit flutter kicks *on bar L/R = 1

MODIFICATIONS

Hollow
30-60s Hollow Hold

Superman
30-60s Prisoner Superman Hold

wall Facing ST
20 Alternating Box Shoulder taps
30-60s Box HS Hold

Hanging Flutter
30-60s Tuck or L-sit Hold
B) Front Rack Split Squat: *all tempo is now TNG – 3010
EMOM x 5 Sets
M1: x5 Left Leg FRSS
M2: x5; Right Leg FRSS

*if you cannot confidently hold a barbell in the front rack position – choose a goblet position
*score SS Weight

—–

Saturday December 19, 2020
Title: Full Body EMOM

A) EMOM Squat / Pull – 16 min: 4 Sets
4 Minutes to Perform
Wall Ball x 20-25
4 Alternating Turkish Get Up
Three Point DB Row – Left Arm x 15
Three Point DB Row – Right Arm x 15
rest remaining time

B) EMOM Bend / Push – 16 min: 4 Sets
4 Minutes to perform
Russian KBS x 25
20-30s Side Plank/side
Left Arm DB or KB Push Press x 15
Right Arm DB or KB Push Press x 15
rest remaining time

—–

Sunday December 20, 2020
Title: Map 10

A) Technique: One more week or practice 🙂
B) Map 10: 4 Sets
5 Minute Jog
5 Minute Row
5 Minute Bike

Monday December 7, 2020
Title: Monday

A) Warm Up: 10 Min Amrap
6 Alternating See Saw Walks – @3030
14 Forearm Plank with Posterior Pelvic Tilts
20 Alternating Superman

*if you need balance assistance for a see saw walk – grab a PVC

B) Bend – 15 Minute cap: Option 1:
Romanian Deadlift @ 3111; 3-5×4-6; rest 2 minutes between

Option 2:
Deadlift @3111; 3-5×4-6; rest 2 minutes between

*choose option 2 only if you have a beautiful position on an RDL
*score weight on whiteboard
*use the higher range if you could use some practice with the movements
*you may build slightly across
C) Mixed Modal Lower Body: 15 Min Amrap
15/12 Cal Bike
16 Reverse Lunges
30 Double Unders or 90 Singles
10/Side Single Arm KB Swing
rest 1:1

*all sets “unbroken” so to speak here
*score total # of rounds + reps on board

—–

Tuesday December 8, 2020
Title: Tuesday

A) Warm Up: 10 Min Amrap
6 Perfect Air Squats @3211
8 Jump Lunges
10 Prone Alternating Scratch
5 Arms Only Inchworms *pause 3 count on the out

B) Double Leg Squat – 18 Min Cap: @3111; Back Squat 9.8.7.6.5; rest 90-120s between

*score weight for the 5 on the whiteboard
*you may build across sets
C) Upper Body Push / Pull Vertical – 18 Min Amrap: @3111; 6-10 Strict Pull Ups
x8-10 Left Arm Standing Arnold Press
x8-10 Right Arm Standing Arnold Press
10 No Push Up Burpees
rest 90-120s

*all sets tough
*no score for whiteboard
*bands or ring rows are okay – you must keep the tempo, negatives are also okay as long as you can keep the 1 at the top, 3 down, and 1 hang at the bottom

—–

Wednesday December 9, 2020
Title: Wednesday

A) Warm Up – Clean – Position: Take 10 minutes to work on moving from position to position from the ground up.

Remember, the positions themselves are important, so I’d like to see some 3-5 second pauses each position – but more focus on watching the bar path this time.

Start Position
Below the Knee
Above the knee
x 3-5 Sets

Below the Knee
Above the Knee
High Hang
x 3-5 Sets

Above Knee
High Hang
Muscle Clean
x 3-5 Sets

High Hang
Muscle Clean
Full Squat
x 3-5 Sets
B) Skill: 10 Minutes Practicing / Working up in the complex
1 Push Press
3 Push Jerk

*the press has been removed – more push jerks – should allow some slightly heavier loading.
C) Bend + Push w/ Breathing: 5 Sets
@ the top of a 2:30 mark
Deadlift TNG x 5
Push Up or Ring Dips x 8-10
Assault Bike remaining time for calories

*ranges are unbroken
*they are also – “pretty,” – choose a weight/movement modification that looks mechanically sound
*score your total calories – you may let the calories roll up each set

—–

Thursday December 10, 2020
Title: Thursday

A) Warm Up – Snatch – Position: Take 10 minutes to work on moving from position to position from the ground up.

Remember, the positions themselves are important, so I’d like to see some 3-5 second pauses each position – but more focus on watching the bar path this time.

Start Position
Below the Knee
Above the knee
x 3-5 Sets

Below the Knee
Above the Knee
High Hang
x 3-5 Sets

Above Knee
High Hang
Muscle Snatch
x 3-5 Sets

High Hang
Muscle Snatch
Overhead squat
x 3-5 Sets

B) Aerobic: Group 1:
15 Min Amrap
30 Step Ups
30 American KBS
45 Doubles or 150 Singles

5 Minute Transition between groups

Group 2:
15 Min Amrap
50 Calorie Row
25 Abmat Sit Ups
25 Ball Slams

—–

Friday December 11, 2020
Title: Friday

A) Warm Up – Gymnastics Core: Group 1:
10 Min Amrap
20-30s Hollow Hold, 10 Hollow Rocks, or 5 Inchworms to Hollow Hold *pause 3 seconds on the out
20-30s Superman Hold, Weighted Superman Hold, or 10 Arch Rocks

Group 2:
10 Min Amrap
20-30s Active Hang or 10 Hanging Hip Taps
30-45s Box HS Hold or Wall Facing HS Hold
B) Front Rack Split Squat: 18 Min Cap
5 Sets
@3111; x6-8 Left Leg FRSS; rest 60s
@3111; x6-8; Right Leg FRSS; rest 60s

*if you cannot confidently hold a barbell in the front rack position – choose a goblet position
*score SS Weight

—–

Saturday December 12, 2020
Title: Full Body EMOM

A) EMOM Squat / Pull – 16 min: 4 Sets; EMOM style
M1; Wall Ball x 15-20
M2; 4 Alternating Turkish Get Up
M3; Left Arm Three Point Landmine Row x 15-20
M4; Right Arm Three Point Landmine Row x 15-20

B) EMOM Bend / Push – 16 min: 4 Sets; EMOM style
M1; Russian KBS x 15-20
M2; Left Arm DB or KB Push Press x 15-20
M3; Right Arm DB or KB Push Press x 15-20
M4; 10-20s Side Plank/side

—–

Sunday December 13, 2020
Title: Map 10
Status: pending

A) Technique: Oh, see that the total time today is 60 minutes? and there is 60 minutes in class – I want to do Map 10 work, the only reason we are limited by 60 minutes is not by what is best for the individual, generally it’s what the market just expects.

If you have to head out early – just cut it at 3 sets 🙂
B) Map 10: 4 Sets
5 Minute Jog
5 Minute Row
5 Minute Bike

Workout Log: CFSB – Class Programming
Start Date: 2020-11-28
End Date: 2020-12-04

Saturday November 28, 2020
Title: Saturday – at home

A) Option 1: Holds – Bend/Push: 20-30s Prisoner Superman
20-30s Plank Hold
x 15 Sets
B) Option 2: Movement – Bend/Push: 20 Min Amrap
5 Prisoner Kang Squats
5 Push Ups or Push Up Negatives
C) Option 3: Challenge + Dynamic: 20 Min Amrap
5 Hamstring Walkouts
15 Glute Bridges
6-10 Plyo Push Ups over an object

—–

Sunday November 29, 2020
Title: Sunday – at home

A) Option 1: Holds – Squat/Pull: 20-30s Wall Sit
5 Prone T *hold 5 seconds at the top
x 10-12 Sets
B) Option 2: Movement – Squat / Pull: 20 Min Amrap
8 Perfect Air Squats
8 Towel Rows @5 down
C) Option 3: Dynamic + Challenge – Squat / Pull: 20 Min Amrap
30s Wall Sit March
10 Jump Squats
30s Prone Y Hold
10 Towel Rows

—–

Monday November 30, 2020
Title: Monday – at home

A) SL / Core / Movement: 15 Sets
15-20s Jog/Run
20s Plank on Hands
8 Walking Lunges
Walk 90s

—–

Tuesday December 1, 2020
Title: Tuesday

A) Warm Up: 10 Min Amrap
4 Perfect Air Squats @3211
4 Jump Squats
6 Jump Lunges
10 Alternating Childs Pose w/Rotation
5 Arms Only Inchworms *pause 3 count on the out

B) Double Leg Squat – 18 Min Cap: @3111; Back Squat 10.8.8.8.6; rest 90-120s between

*score weight for the 6 on the whiteboard
*you may build across sets
C) Upper Body Push / Pull Vertical – 18 Min Amrap: @3111; Strict Pull Ups x 6-10; rest 30s
*2 at top; Left – Half Kneeling Single Arm KB or Arnold Press x 6-8; rest 30s
*2 at top; Right Left – Half Kneeling Single Arm KB or Arnold Press x6-8; rest 30s

*all sets tough
*no score for whiteboard
*if using KB – thumb goes to chest/sternum area, if using a DB – perform it as an arnold press
*bands or ring rows are okay – you must keep the tempo, negatives are also okay as long as you can keep the 1 at the top, 3 down, and 1 hang at the bottom

—–

Wednesday December 2, 2020
Title: Wednesday

A) Warm Up – Clean – Position: Take 10 minutes to work on moving from position to position from the ground up.

Remember, the positions themselves are important, so I’d like to see some 3-5 second pauses each position – but more focus on watching the bar path this time.

Start Position
Below the Knee
x 3-5 Sets

Below the Kne
Above the Knee
x 3-5 Sets

Above the Knee
High Hang
x 3-5 Sets

Rack Position
Quarter Squat
x 3-5 Sets

Quarter Squat
Front Squat
x 3-5 Sets
B) Skill: 10 Minutes Practicing / Working up in the complex
2 Push Press
4 Push Jerk

*the press has been removed – more push jerks – should allow some slightly heavier loading.
C) EMOM x 12 Minutes: 4 Sets
3:00 to perform
Deadlift TNG x 6
Push Up or Ring Dips x 9-12
45s Assault Bike for consistency
rest reamining time

*ranges are unbroken
*they are also – “pretty,” – choose a weight/movement modification that looks mechanically sound
*score your lowest/highest ave/RPM

—–

Thursday December 3, 2020
Title: Thursday

A) Warm Up – Snatch – Position: Take 10 minutes to work on moving from position to position from the ground up.

Remember, the positions themselves are important, so I’d like to see some 3-5 second pauses each position – but more focus on watching the bar path this time.

Start Position
Below the Knee
x 3-5 Sets

Below the Kne
Above the Knee
x 3-5 Sets

Above the Knee
High Hang
x 3-5 Sets

Overhead
Quarter Squat
x 3-5 Sets

Quarter Squat
Full Overhead Squat
x 3-5 Sets
B) Aerobic: Group 1:
15 Min Amrap
16.12.8
Step Ups
American KBS
+
45 Doubles or 150 Singles

5 Minute Transition between groups

Group 2:
15 Min Amrap
20 Calorie Row
20 Abmat Sit Ups

—–

Friday December 4, 2020
Title: Friday

A) Warm Up – Gymnastics Core: Group 1:
10 Min Amrap
20-30s Hollow Hold or 10 Hollow Rocks
20-30s Superman Hold or Weighted Superman Hold

Group 2:
10 Min Amrap
20-30s Active Hang or 10 Hanging Hip Taps
20-30s Box HS Hold or Wall Facing HS Hold
B) Front Rack Split Squat: 18 Min Cap
4 Sets
@3111; x6-8 Left Leg FRSS; rest 60s
@3111; x6-8; Right Leg FRSS; rest 60s

*if you cannot confidently hold a barbell in the front rack position – choose a goblet position
*score SS Weight

Saturday December 5, 2020
Title: Full Body EMOM

A) EMOM Squat / Pull – 12 min: 4 Sets; EMOM style
M1; Wall Ball x 15-20
M2; Left Arm Three Point Landmine Row x 15-20
M3; Right Arm Three Point Landmine Row x 15-20

B) EMOM Bend / Push – 12 min: 4 Sets; EMOM style
M1; Russian KBS x 15-20
M2; Left Arm DB or KB Push Press x 15-20
M3; Right Arm DB or KB Push Press x 15-20

C) Core: 10 Min Amrap
6 Alternating Turkish Get Ups
12 Front to Side Plank OR Dead Bug to Side Plank Clamshell Roll

—–

Sunday December 6, 2020
Title: Map 10

A) Technique: Oh, see that the total time today is 60 minutes? and there is 60 minutes in class – I want to do Map 10 work, the only reason we are limited by 60 minutes is not by what is best for the individual, generally it’s what the market just expects.

If you have to head out early – just cut it at 3 sets 🙂
B) Map 10: 4 Sets
5 Minute Jog
5 Minute Row
5 Minute Bike

Workout Log: CFSB – Class Programming
Start Date: 2020-11-16
End Date: 2020-11-20

Monday November 16, 2020
Title: Monday

A) Warm Up: 8 Min Amrap
10 Alternating SL Cone Touches
30s Forearm Plank
30s Prisoner Superman
10 Abmat Sit Ups
B) Bend – 15 Minute cap: Option 1:
Romanian Deadlift @ 3111; 3×8-10; rest 2 minutes between

Option 2:
Deadlift @3111; 3×8-10; rest 2 minutes between

*choose option 2 only if you have a beautiful position on an RDL
*score weight on whiteboard
C) Mixed Modal Lower Body: 15 Min Amrap
30 Double Unders or 90 Singles
10 Alternating Step Ups
10 Russian Kettlebell Swings
5/arm Single Arm KB front squat
15/12 Cal Bike
rest 1:1

*all sets “unbroken” so to speak here
*score total # of rounds + reps on board

—–

Tuesday November 17, 2020
Title: Tuesday

A) Warm Up: 8 Min Amrap
6 Perfect Air Squats @3211
10 Alternating Childs Pose w/Rotation
10 Alternating Plank March

B) Double Leg Squat – 20 Min Cap: @3111; Back Squat 5×8; rest 90-120s between

all sets tough
*score weight on whiteboard
C) Upper Body Push / Pull Vertical – 20 Min Amrap: @3111; Strict Pull Ups x 6-10; rest 30s
@2112; Left Arm Single Arm Z-Press (DB or KB) x 8-10; rest 30s
@2112; Right Arm Single Arm Z-Press (DB or KB) x8-10; rest 30s

*all sets tough
*no score for whiteboard
*bands or ring rows are okay – you must keep the tempo

—–

Wednesday November 18, 2020
Title: Wednesday

A) Warm Up – Clean – Position: Take 10 minutes to work through holding 10-15s in each of positions, get through as many rounds as possible in the 10 minutes

Start Position
Below the Knee
Above the Kneee
Mid Thigh
High Hang
Rack Position
Quarter Squat
Front Squat
B) Skill – Press – Push Press – Push Jerk: Take 10 Minutes to work through the skills of

Press
Push Press
Push Jerk
C) EMOM x 12 Minutes: Minute 1: Deadlift TNG x 6
Minute 2: Push Up or Ring Dips x 9-12
Minute 3: 30s Assault Bike; be consistent with your RPM

*ranges are unbroken
*they are also – “pretty,” – choose a weight/movement modification that looks mechanically sound
*score your DL

—–

Thursday November 19, 2020
Title: Thursday

A) Warm Up – Snatch – Position: Take 10 minutes to work through holding 10-15s in each of positions, get through as many rounds as possible in the 10 minutes

Start Position
Below the Knee
Above the Kneee
Mid Thigh
High Hang
Overhead
Quarter Squat
Overhead Squat
B) Aerobic: 30 Min Amrap
12 Step Ups
12 American KBS
30 Double Unders or 90 Singles

*try to be consistent in your round time here
*score rounds + reps

—–

Friday November 20, 2020
Title: Friday

A) Warm Up – Gymnastics Core: Group 1:
10 Min Amrap
20-30s Hollow Hold
20-30s Superman Hold

Group 2:
10 Min Amrap
20-30s Active Hang
20-30s Box HS Hold
B) Front Rack Split Squat: 18 Min Cap
Elevate with a 25# plate
4 Sets
@3111; x8-10 Left Leg FRSS; rest 45s
@3111; x8-10; Right Leg FRSS; rest 45s

*if you cannot confidently hold a barbell in the front rack position – choose a goblet position
*score SS Weight

Workout Log: CFSB – Class Programming
Start Date: 2020-11-07
End Date: 2020-11-13

Saturday November 7, 2020
Title: Saturday

Warmup: I’ll be coaching, I prefer to create the warm up based on who I see in class 🙂

A) Notes: *practice!
B) Mixed Modal Work – Constant Variance: 3 Sets; for consistency
A. 1k Assault Bike
B. 15 Wall Balls
C. 20 Alternating Hang DB Snatch
D. 30 Doubles or 90 Singles
E. 400m Run
rest 5 minutes between sets

Set 1: ABCDE
Set 2: EADCB
Set 3: BCDAE

*Goal; same time each set
*Choose modifications you are confident you can move with

—–

Sunday November 8, 2020
Title: Sunday

A) MM Accumulation; core + breathing + Lower body: 40 Minute Amrap
40/35 Cal Assault Bike
60s Dual KB Front Rack March
150 JR Singles
30 Prisoner Step Ups
20 Abmat Sit Ups
20 Russian KBS

—–

Monday November 9, 2020
Title: Wk 9 – Monday

A) Notes: Whiteboard score is your squatting weight

*if you are doing wades army this weekend – you should probably hit your opener on the back squator 90% of it, and call it there
B) Warm Up: 7 Min Amrap
20s Side Plank Clamshell hold/side (with or without theraband)
x5 Goblet Squats
30s Dead Bug Hold
x8 KB Good Mornings

C) Pull Work – 15 Minutes to warm up, finish, transition: Three Point Row
8.8.8.8.8; rest 30-60s between arms

*I want 5 sets of the heaviest 8 you can manage
D) Squat Work – 15 Minutes to warm up, finish, and transition: Option 1: Back Squat
3.2.1; rest 2 minutes between sets

Option 2: Goblet squat
20.20.20; build across sets until you get to the heaviest 20 that you can @ 20X1

Notes:
Choose the goblet squat if you are still working on the pattern of the squat – a good goal to shoot for before moving on to the back squat is being able to do half your bodyweight in the goblet squat for these sets

E) Mixed Modal Pull / Squat Focused: 4 Sets
2:30 perform
10 Box Jumps with Step Down
10 Reverse Lunges
10 Air Squats
Max Assault Bike Cals in time remaining

*no rest! you’ll get off, then get right back into it – adjust your pace accordingly

Intent: sustainability and quality

—–

Tuesday November 10, 2020
Title: Tuesday

A) Notes: Whiteboard score is the floor press weight

*take around 6-8 minutes between B and C to warm up for the Mixed Modal piece – go through the movements yourself to ensure you are comfortable with them
B) Warm Up: 10 Minutes to perform hang power clean and push press work
+
6 minutes to warm up to your Floor Press weight
C) Press Work – 10 Min: Option 1: Glute Bridge Barbell Floor Press
Every 2:30
x3.3.3.3
*build to a tough 3

Option 2:
Every 2:30 x 4 Sets
Glute Bridge Barbell Floor Press x 8-10
D) Mixed Modal Bend / Push Focused: Option 1: higher skill
12 Min Amrap
30 Double Unders or 90 Singles
5 Hang Power Clean to S2O
8 Burpee box Jumps

Option 2:
12 Min Amrap
30 Doubles or 90 singles
12 No Push Up Burpees
20 American KBS

*intent; sustainability and quality
*choose an option you’re comfortable with performing the movements at speed. be honest with your abilities.

—–

Wednesday November 11, 2020
Title: Wednesday

Warmup: Take a moment to do a few mini rounds to dial this work in
3-4 Sets;
30s on bike
5 sit Ups
5 Step Ups
continuous movement

A) Notes: -attempt to stay within 15s of your fastest and slowest time

Whiteboard Score is your fastest to slowest round AND total reps

Fastest; 2:15
Slowest; 2:20
400 reps

B) Sustainable Work: 10 Sets for time – 27 min cap
15 Cal Bike or Row
10 Sit ups
10 Step Ups
30s Rest after each round

*intent: sustainable
*practice timing each round individually – focus is same round times every round

—–

Thursday November 12, 2020
Title: Thursday

Wades Day Workout! Come in and support us for Wades Day Today!

—–

Friday November 13, 2020
Title: Friday

A) Notes: Whiteboard score – DL weight
B) Warm Up: 25 MINUTES TO WORK THROUGH SNATCH WARM UPS AND DRILLS:

Optional general warmup and mobility work.
General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm)
Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose

A, B, Cs’:
As:
1) Squatting Quad Muscle Snatch x3-5
2) Squatting Quad Power Snatch x3
3) Squatting Quad Power Snatch TO Overhead Squat x3
4) Squatting Quad Snatch (squat snatch) x3

Bs:
1) 3 Part Pausing Power Snatch x3
2) 3 Part Pausing Power Snatch TO Overhead Squat x3
3) 3 Part Pausing Snatch (squat snatch) x3

Cs:
1) 3 Part Pausing Power Snatch TO Full Speed Power Snatch x1+1
2) 3 Part Pausing Power Snatch TO Overhead Squat TO Full Speed Power Snatch TO Overhead Squat x1+1
3) 3 Part Pausing Snatch TO Full Speed Snatch x1+1

C) Power Snatch Skill Work: EMOM x 10 Minutes
Power Snatch x 1-2;
work up to a heavy single
*or variation

*Intent = skill work
Modifications are;
Hang Power Snatch x3-4
Hang Muscle Snatch x4-6
Snatch RDL x4-6
D) Push / Bend Accessory: For Time
10.9.8.7.6.5.4.3.2.1
Deadlift
Strict Push Up
*20 doubles or 40 Singles between each set (basically everywhere you see a “.”)

Things people don’t discuss often part 1!

How do I stop peeing during double unders?!
(or really any other exercise for that matter)

This is most common phenomenon with female athletes, that’s not to say issues of incontinence can’t happen with males.

I’ve also seen this issue – not only in women who have given birth, but women of all ages and levels of athleticism.

There are a few contributing factors to this – and to really suss it out, it’s best to grab a professional.

( click here to check out the person we refer our clients out to! )

But in the meantime, what are some reasons you may be peeing during double unders or heavy contractions?

You’ll see people very often revert to the assumption that it is pelvic floor issue, and to work on Kegel and pelvic floor exercises – which could very well be the case.

Postpartum women WILL have to resolve weakness in the pelvic floor- but they may still keep peeing even after regaining strength.

In some of the stronger athletes it’s unlikely that the main problem is a weak pelvic floor, but an issue in coordinating their diaphragm with their pelvic floor

The diaphragm goes down when you inhale and pushes down on internal organs. If the pelvic floor does not respond by relaxing and moving down, all internal organs will continually be under too much pressure and push on a weakened abdominal wall preventing healing and push on internal organs (bladder included) which causes incontinence.

One thing that could help is a different breathing and alignment strategy for the women where the strength itself isn’t an issue.

Julie Wiebe has some amazing work on the concept of piston breath, I’ve heard it termed “blow before you go” as well – if you’ve never checked it out, it’s worth a look
So the main idea here is inhale-relax pelvic floor, exhale-contract to match the task.

You should start by learning to coordinate the diaphragm with the pelvic floor by itself – without the added complexity of movement. A professional can help with this

(again, click here for the person we refer to!)

Once you’ve mastered it by itself, you can get an individual design coach to write progressions for you and note when it becomes unconscious and natural before moving on and progressing

Some simple rules of thumb are to master the concept of coordinating the diaphragm and pelvic floor in…

controlled before dynamic movements
sustainable before unsustainable formats
simple before complex movements
paces of endurance before power

After birth – very often I’ll see women in a hurry to return to their old maxes, back to a specific style of training or exercises. The speed you’re able to return depends on a lot of things.

If you’re breastfeeding
How the birth went
How any scars are healing
How your lifestyle is; sleep, stress, digestion, etc
Amongst other things

However, If you’ve never been pregnant but experience incontinence – a professional can definitely help and the progression looks very similar.

In the end we always prefer our postpartum ladies get cleared by a professional before returning because of the specificity of returning to training after birth. The online body back culture you see on instagram of women posting 3 week postpartum weight loss and training videos can make it feel like you should be going faster than you are comfortable with – what happens there is a lot of skipped steps leading to potential injury, a lot of compensating, and some peeing during movements that can’t be all that fun 🙂