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Programming 11.16 – 11.20

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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

Programming 11.7 – 11.13

By: 0

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 “.”)

 

Peeing during double unders

By: 0

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 🙂

Programming 10.31 – 11.6

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2020-10-31
End Date: 2020-11-06

Saturday October 31, 2020
Title: Saturday

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

A) Notes: I’m still seeing that this can be dialed in a bit as far as practice is concerned. No reason to change anything too drastically if it still needs to be practiced 🙂

I did make some volume adjustments here however
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: CBAED

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

—–

Sunday November 1, 2020
Title: Sunday

A) MM Accumulation; core + breathing + Lower body: 40 Minute Amrap
3 Sets
18/15 Cal Assault Bike
30s Dual KB Front Rack March
+
2 Sets
100 JR Singles
30 Prisoner Step Ups
+
3 Sets
15 Abmat Sit Ups
15 Russian KBS

—–

Monday November 2, 2020
Title: Wk 8 – Monday

A) Notes: Whiteboard score is your squatting weight
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
4-5×6-8; rest 60s between arms
D) Squat Work – 15 Minutes to warm up, finish, and transition: Option 1: Back Squat
4.3.2; rest 2 minutes between sets

Option 2: Goblet squat
4-5 Sets
@30X1; x9-12; rest 60-90s between

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: 3 Sets
2 Minutes to perform
10 Box Jumps with Step Down
10 Reverse Lunges
10 Air Squats
Max Assault Bike Cals in time remaining
rest 60s

Intent: sustainability and quality

—–

Tuesday November 3, 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
x7.5.3.3

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
5 shoulder to overhead
10 Burpees Over Bar

Option 2:
12 Min Amrap
30 Doubles or 90 singles
8 No Push Up Burpees
16 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 4, 2020
Title: Wednesday

A) Notes: *WE ARE REPEATING THIS ONE!
-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) Warm Up: A few light rounds – about 4-5 practicing using your timer and increasing your pace slightly
30s Assault Bike
5 Sit Ups
5 Step Ups
C) Sustainable Work: 35 Min Amrap
20/15 Cal Bike or Row
10 Sit ups
10 Step Ups

*intent: consistency in round times, your ability to sustain quality movement (don’t go at a near death pace) and practicing using your timer – just hit lap every time to start a new round 🙂

if you don’t have a timer or don’t want to use one – no worries, track your total reps performed 🙂

—–

Thursday November 5, 2020
Title: Thursday

A) Notes: No scores today, just some accessory work
B) Warm Up: 3 minute assault bike; smooth pace
+
EMOM x 7 Minutes
10s Tough assault bike
Coast remaining time

*if rowing, perform 15s tough row, and coast remaining time
C) Pull Work – 15 Min: EMOM x 5 Sets
M1. 6-8 Single Arm Hammer Curl Left Arm
M2. 6-8 Single Arm Hammer Curl Right Arm
M3. 6-8 Dumbbell or KB Pullovers
D) Glute Work – 16 Min: EMOM x 4 Sets
M1. 6-8 Single Leg Glute Bridge Left Leg
M2. 6-8 Single Leg Glute Bridge Right Leg
M3. 8-10 Banded Clamshells Left Leg
M4. 8-10 Banded Clamshells Right Leg

—–

Friday November 6, 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; all perfect
*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: 10 Min Amrap
5 Deadlifts; tough but pretty
6-10 Strict Push Ups
30 Double Unders or 90 Singles

—–

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Programming 10.24 – 10.30

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2020-10-24
End Date: 2020-10-30

Saturday October 24, 2020
Title: Saturday

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

A) Mixed Modal Work – Constant Variance: 3 Sets; for consistency
A. 1k Assault Bike
B. 20 Wall Balls
C. 30 Alternating Hang DB Snatch
D. 40 Doubles or 120 Singles
E. 500 Row
rest 5 minutes between sets

Set 1: ABCDE
Set 2: EADCB
Set 3: CBAED

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

—–

Sunday October 25, 2020
Title: Sunday

A) Mixed Cyclical Work: 40 Minute Amrap

3 Sets
18/15 Cal Bike
7 No Push Up Burpees
30s Dual KB Front Rack Hold
+
3 Sets
30 JR Singles
20 Alternating Step Ups
30 JR Singles
20s Side Plank/side

—–

Monday October 26, 2020
Title: Wk 7 – Monday

A) Notes: Whiteboard score is your squatting weight
B) Warm Up: 8 Min Amrap
5 Side Plank Clamshells/side
30s Dead Bug March
@32X1; x3 KB Squat Pressout
8 KB Good Mornings
+
Take a few minutes to work up in the back squat

C) Squat Work – 10 min: Option 1: Back Squat
Every 2:30
6.4.4.2

Option 2: Goblet squat
Every 2:30 x 4 Sets
@30X1; x9-12

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

D) Mixed Modal Pull / Squat Focused: 5 Sets; 23 Minute Cap
15/12 Cal Bike
8 Three Point Row Left Arm
8 Three Point Row Right Arm
10 Box Jumps with Step Down
12 Air Squats
rest 2 minutes

Intent: sustainability and quality

—–

Tuesday October 27, 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
x9.6.5.4

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
5 shoulder to overhead
10 Burpees Over Bar
rest 30s

Option 2:
12 Min Amrap
30 Doubles or 90 singles
8 No Push Up Burpees
16 American KBS
rest 30s

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

—–

Wednesday October 28, 2020
Title: Wednesday

A) Notes: Whiteboard Score is your fastest to slowest round AND total reps

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

B) Warm Up: A few light rounds – about 4-5 practicing using your timer and increasing your pace slightly
30s Assault Bike
5 Sit Ups
5 Step Ups
C) Sustainable Work: 35 Min Amrap
20/15 Cal Bike or Row
10 Sit ups
10 Step Ups

*intent: consistency in round times, your ability to sustain quality movement (don’t go at a near death pace) and practicing using your timer – just hit lap every time to start a new round 🙂

if you don’t have a timer or don’t want to use one – no worries, track your total reps performed 🙂

—–

Thursday October 29, 2020
Title: Thursday

A) Notes: No scores today, just some accessory work
B) Warm Up: 3 minute assault bike; smooth pace
+
EMOM x 7 Minutes
10s Tough assault bike
Coast remaining time

*if rowing, perform 15s tough row, and coast remaining time
C) Pull Work – 15 Min: EMOM x 5 Sets
M1. 8-10 Single Arm Hammer Curl Left Arm
M2. 8-10 Single Arm Hammer Curl Right Arm
M3. 8-10 Dumbbell or KB Pullovers
D) Glute Work – 16 Min: EMOM x 4 Sets
M1. 8-10 Single Leg Glute Bridge Left Leg
M2. 8-10 Single Leg Glute Bridge Right Leg
M3. 10-12 Banded Clamshells Left Leg
M4. 10-12 Banded Clamshells Right Leg

—–

Friday October 30, 2020
Title: Friday

A) Notes: Whiteboard score – DL weight
B) Warm Up: 15 Minutes to Warm up with the power snatch or variations – the coach will walk everyone through these
C) Power Snatch Skill Work: EMOM x 10 Minutes
Power Snatch x 2-3; all perfect
*or variation

*Intent = skill work
Modifications are; Hang Power Snatch, Hang Muscle Snatch or Snatch RDL
D) Push / Bend Accessory: 12 Min Amrap
5 Deadlifts; tough but pretty
6-10 Strict Push Ups
30 Double Unders or 90 Singles
rest 30s

 

Programming 10.17 – 10.23

By: 0

Workout Log: CFSB – Class Programming

Saturday October 17, 2020
Title: Saturday

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

A) Mixed Modal Work: For Time(s) 35 minute total cap
2k Assault Bike
30 Wall Balls
40 Alternating Hang DB Snatch
50 Doubles or 150 Singles
1k Row
+
rest 5 minutes
+
1k Row
50 Doubles or 150 Singles
40 Alternating Hang DB Snatch
30 Wall Balls
2k Assault Bike

*Choose modifications you are confident you can move with

—–

Sunday October 18, 2020
Title: Sunday

A) Mixed Cyclical Work: 40 Minute Amrap

3 Sets
15/12 Cal Bike
30s Dual KB Front Rack Hold
+
50 Alternating Step Ups
+
3 Sets
50 JR Singles
5 No Push Up Burpees
20s Side Plank/side

—–

Monday October 19, 2020
Title: Wk 6 – Monday

Warmup: 8 Min Amrap
12-16 Alternating in place lateral banded Walk
@3331; x3 Goblet Squats
30s Dead Bug
8 KB Good Mornings
+
Take a few minutes to work up in the back squat

A) Notes: Whiteboard score is your squatting weight
B) Squat Work – 10 min: Option 1: Back Squat
Every 2:30
7.5.5.3

Option 2: Goblet squat
Every 2:30 x 4 Sets
@30X1; x9-12

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

C) Mixed Modal Pull / Squat Focused: 5 Sets; 23 Minute Cap
12 Air Squats
8 Three Point Row Left Arm
10 Box Jumps with Step Down
8 Three Point Row Right Arm
15/12 Cal Bike
rest 2 minutes

Intent: sustainability and quality

—–

Tuesday October 20, 2020
Title: Tuesday

Warmup: 10 Minutes to perform hang power clean and push press work
+
6 minutes to warm up to your Floor Press weight

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) Press Work – 10 Min: Option 1: Glute Bridge Barbell Floor Press
Every 2:30
x10.7.5.5

Option 2:
Every 2:30 x 4 Sets
Glute Bridge Barbell Floor Press x 8-10
C) Mixed Modal Bend / Push Focused: Option 1: higher skill
12 Min Amrap
30 Double Unders or 90 Singles
5 Hang Power Clean
5 shoulder to overhead
10 Burpees Over Bar
rest 60s

Option 2:
12 Min Amrap
30 Doubles or 90 singles
8 No Push Up Burpees
16 American KBS
rest 60s

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

—–

Wednesday October 21, 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: Whiteboard score is the difference between your fastest and slowest round time 🙂

for instance if my fastest round was
1:30
and my slowest round was
1:55
Then my score is
:25

The goal is to have the LOWEST score today 🙂
B) Sustainable Work: 12 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 October 22, 2020
Title: Thursday

Warmup: 3 minute assault bike; smooth pace
+
EMOM x 6 Minutes
10s Tough assault bike
Coast remaining time

*if rowing, perform 15s tough row, and coast remaining time

A) Notes: No scores today, just some accessory work
B) Pull Work – 12 Min: EMOM x 4 Sets
M1. 8-10 Single Arm Hammer Curl Left Arm
M2. 8-10 Single Arm Hammer Curl Right Arm
M3. 8-10 Dumbbell or KB Pullovers
C) Glute Work – 12 Min: EMOM x 3 Sets
M1. 8-10 Single Leg Glute Bridge Left Leg
M2. 8-10 Single Leg Glute Bridge Right Leg
M3. 10-12 Banded Clamshells Left Leg
M4. 10-12 Banded Clamshells Right Leg

—–

Friday October 23, 2020
Title: Friday

Warmup: 15 Minutes to Warm up with the power snatch or variations – the coach will walk everyone through these

A) Power Snatch Skill Work: EMOM x 10 Minutes
Power Snatch x 2-3; all perfect
*or variation

*Intent = skill work
Modifications are; Hang Power Snatch, Hang Muscle Snatch or Snatch RDL
B) Push / Bend Accessory: 12 Min Amrap
5 Deadlifts; tough but pretty
6-10 Strict Push Ups
30 Double Unders or 90 Singles
rest 60s

—–

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Programming 10.10 – 10.16

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2020-10-10
End Date: 2020-10-16

Saturday October 10, 2020
Title: Saturday

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

A) Mixed Modal Work: 2 Sets For time – 35 Minute Cap for both
2k Assault Bike
30 Wall Balls
40 *Alternating Hang DB Snatch
50 Double Unders or 150 Singles
1k Row
Rest 5 minutes between sets

*Choose modifications you are confident you can move with

—–

Sunday October 11, 2020
Title: Sunday

A) Mixed Cyclical w/Isometrics Aerobic Work : 40 Minute Amrap
400m Bike
30yard/arm SA Farmers Carry
200m Run
20 yard bear crawl
30yard SA OH DB or KB Carry/arm

—–

Monday October 12, 2020
Title: Wk 5 – Monday

Warmup: EMOM x 2 Sets
M1. 30s of Alternating in place Monster walks – FWD BACKWARD
M2. 6-8 Counterbalance squats
M3. 20-35s Forearm Plank
+
8 Minutes to build to your back Squat

A) Notes: Whiteboard Score
Back Squat weight and three point row weight

Notes
You can start on the Pull/core piece if there aren’t enough racks
B) Back Squat – 9 min: Every 3 min
9.7.5
C) Pull + Core – 9 min: Every 3 min x 3 Sets
5-7 Three Point Row/arm
20-30s Side Plank/side OR modification

Side Star Plank, or KB Side Star Plank
D) Pull + Breathing – 9 min: 9 Min Amrap
8 Reverse Barbell Curls
8 Supine KB Pullovers
15/12 Cal Bike

—–

Tuesday October 13, 2020
Title: Tuesday

Warmup: 10 Minutes to cover and move through
Hang Power Clean and Push Press
+
8 Minutes to build in the BB Floor Press

A) Glute Bridge Barbell Floor Press – 12 Min: Every 3 Minutes
x 11.9.7.5
B) Push / Bend Accessory: 15 Min Amrap
5 Hang Power Clean
rest 15s
5 Push Press
rest 15s
10 Box Jumps w/Step Down
rest 30s

*feel free to make adjustments across sets
*modify to a movement you can express , HPC or RDL

—–

Wednesday October 14, 2020
Title: Wednesday

Warmup: no warm up – get it

A) MAP 10: 20 Min Amrap
10 American KBS
200m Run
30s Forearm Plank
+
rest/walk 10 Minutes
+
20 Min Amrap
10 American KBS
200m Run
30s Forearm Plank

*this pace should be something you can nail right away, with no warm up, and stay consistent with

—–

Thursday October 15, 2020
Title: Thursday

Warmup: 9 Minute Amrap
10 Push Up Plus
5/Side – Side Lying Arm Sweep
50 JR Singles

A) Strict Pull Up – 12:00: At the top of a 3:00 Mark
x 4 Sets

Weighted Pull Up – Pronated x 6-8
or
Max Unbroken Set of Strict Pronated Pull ups
or
Max Unbroken Set of Negatives *stop once you can no longer maintain the tempo
or
Max Unbroken Set of Ring Rows

Notes
-No Bands
-With the exception of the weighted pull up, try to stay in the 5-10 range
-there is enough time in the 3:00 for everyone to alternate and avoid one another
B) Map 7 Intervals – SL – 25 minutes: 10 Min Amrap
30 Cal bike or Row
40 Double Unders or 120 Singles
30 Box Step Ups
rest 5 minutes
x 2 Sets

—–

Friday October 16, 2020
Title: Friday

Warmup: 10 Minutes to Warm up with the power snatch or variations – the coach will walk everyone through these

A) Power Snatch Skill Work: EMOM x 10 Minutes
Power Snatch x 2-3; all perfect
*or variation

*THIS is the context for skill work today
Power Snatch, Hang Power Snatch, Hang Muscle Snatch or Snatch RDL
B) Push / Bend Accessory: 15 Min Amrap
5 Deadlifts; tough but pretty
rest 15s
6-8 Single Arm Push Press/side *tough
rest 15s
6-10 Strict Push Ups
rest 30s

 

Programming 10.3 – 10.9

By: 0

Workout Log: CrossFit class
Start Date: 2020-10-03
End Date: 2020-10-15

Saturday October 3, 2020
Title: Saturday

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

A) Muscle Endurance Work: 2 Sets For time – 35 Minute Cap
1k Row
30 Wall Balls
50 Russian KBS
50 Double Unders or 150 Singles
2k Assault Bike
Rest 5 minutes between sets

*Choose modifications you are confident you can move with

—–

Sunday October 4, 2020
Title: Sunday

A) Mixed Cyclical w/Isometrics Aerobic Work : 40 Minute Amrap
400m Bike
30yard/arm SA Farmers Carry
200m Run
20 yard bear crawl
30yard SA OH DB or KB Carry/arm

—–

Monday October 5, 2020
Title: Wk 4 – Monday

Warmup: EMOM x 2 Sets
1. 30s of Alternating in place Lateral Banded Walk
2. 6-8 Counterbalance squats
3. 20s Forearm Plank
+
8 Minutes to build to your 10

A) Notes: Whiteboard Score
Back Squat weight and three point row weight

Notes
You can start on the Pull/core piece if there aren’t enough racks
B) Back Squat – 9 min: Every 3 min
10.8.6
C) Pull + Core – 9 min: Every 3 min x 3 Sets
6-8 Three Point Row/arm
20-30s Side Plank/side
D) Pull + Breathing – 9 min: 9 Min Amrap
10 Drag Curls
10 Supine KB Pullovers
10 Cal Bike

—–

Tuesday October 6, 2020
Title: Tuesday

Warmup: 10 Minutes to cover and move through
Hang Power Clean and Push Press
+
8 Minutes to build in the BB Floor Press

A) Glute Bridge Barbell Floor Press – 12 Min: Every 3 Minutes
x 12.10.8.6
B) Push / Bend Accessory: 15 Min Amrap
5 Hang Power Clean
rest 30s
5 Push Press
rest 30s
10 Box Jumps w/Step Down
rest 60s

*feel free to make adjustments across sets
*modify to a movement you can express , HPC or RDL

—–

Wednesday October 7, 2020
Title: Wednesday

Warmup: no warm up – get it

A) MAP 10: 20 Min Amrap
3 No Push Up Burpees
6 Air Squats
9 American KBS
12 Cal Bike or Row
+
rest/walk 10 Minutes
+
20 Min Amrap
3 No Push Up Burpees
6 Air Squats
9 American KBS
12 Cal Bike or Row

*this pace should be something you can nail right away, with no warm up, and stay consistent with

—–

Thursday October 8, 2020
Title: Thursday

Warmup: 9 Minute Amrap
10 Scap Pulls
10 Alternating Plank March
50 JR Singles
10 Reverse Lunges in Place

A) Strict Pull Up – 12:30: At the top of a 2:30 Mark
x 5 Sets

Max Unbroken Set of Strict Pronated Pull ups
or
Max Unbroken Set of Negatives *stop once you can no longer maintain the tempo
or
Max Unbroken Set of Ring Rows

Notes
-No Bands
-Choose something you can at least hit 5 pretty reps at
-there is enough time in the 2:30 for everyone to alternate and avoid one another
B) Map 7 Intervals – SL – 25 minutes: 10 Min Amrap
20 Cal bike or Row
30 Double Unders or 90 Singles
20 Box Step Ups
rest 5 minutes
x 2 Sets

—–

Friday October 9, 2020
Title: Friday

Warmup: 10 Minutes to Warm up with the power snatch or variations – the coach will walk everyone through these

A) Power Snatch Skill Work: EMOM x 10 Minutes
Power Snatch x 2-3; all perfect
*or variation

*THIS is the context for skill work today
Power Snatch, Hang Power Snatch, Hang Muscle Snatch or Snatch RDL
B) Push / Bend Accessory: 15 Min Amrap
5 Deadlifts; tough but pretty
rest 30s
6-8 Single Arm Push Press/side *tough
rest 30s
6-10 Strict Push Ups
rest 30s

 

Programming 9.26 – 10.02

By: 0

Start Date: 2020-09-26
End Date: 2020-10-02

Saturday September 26, 2020
Title: Saturday

Warmup: 10 Minute Amrap; warm up pace
5 Prisoner Kang Squats
60s Assault BIke
12 Alternating Step Ups
30 JR Singles or 10 Double Unders

A) Grind Work: 3 Sets; 7 Minute Amrap
45 Russian KBS
50 Double Unders or 150 Singles
30 Box Jumps w/SD
400m Assault Bike
5 Minute Rest between sets

Notes:
Choose a tough weight for the KB, this is meant to be somewhat grindy

—–

Sunday September 27, 2020
Title: Sunday

A) Mixed Cyclical w/Isometrics Aerobic Work : 40 Minute Amrap
1200m Bike
30s Forearm Plank
400m Run
30yard OH DB or KB Carry/arm

—–

Monday September 28, 2020
Title: Week 3 Monday

Warmup: 6 Minute Amrap
10 Alternating Front to Side Plank
20s Isometric Split Squat Hold/leg
10 Alternating Active Straight Leg Raise

A) Notes / Whiteboard Scoring: We are dropping the tempo on some of this work, and picking up the reps!

Score your weight for the RFESS and Three Point Row
B) SA Pull / SL Squat – 24 Minutes: Every 2 Min x 3 Sets
1. Three Point DB Row L Arm x15-20
2. Rear Foot Elevated Split Squat L Leg x15-20
3. Three Point DB Row R Arm x15-20
4. Rear Foot Elevated Split Squat R Leg x15-20

Notes:
Example Modifications *DB RFESS, Unloaded RFESS, DB Split Squat, Unloaded Split Squat, DB Single Leg Glute Bridge, Unloaded Single Leg Glute Bridge
C) Core / Pull / SL Squat Accessory: 10 Minute Amrap
10 Barbell Curls
20 Reverse Lunges
30 Abmat Sit Ups

*continuous movement with very little breaking, choose weights that allow for that

—–

Tuesday September 29, 2020
Title: Tuesday

Warmup: Move right into the Aerobic Work

A) Note / Whiteboard Scoring: Not a huge amount of adjustments here, note the lack of tempo in the LM Press and increased rest as a chance to load slightly heavier.
B) FB Mixed Modal Aerobic Work – Sustainable: 15 Min Amrap
3 Push Ups
5 Air Squats
7 Russian KBS
20s Reverse Plank Bridge
10 Cal Bike or Row

*the modifications you choose should be something you can hold for a 45 minute amrap. focus on quality and sustainability here. You should feel as though you are PRIMED UP for the next piece, not exhausted moving into it.

C) DL Bend + Glute Superset – 12 Min: Every 2 Min x 3 Sets
1. Dumbbell RDL x15-20
2. 20 Alternating Lateral Banded Walk (in place marching back and forth)

D) SA Push – 12 Min: Every 2 minutes x 3 Sets
1. Single Arm Landmine Press L Arm x15-20
2. Single Arm Landmine Press R Arm x15-20

—–

Wednesday September 30, 2020
Title: Wednesday

Warmup: Get right into it today

A) Notes / Whiteboard Scoring: Class: No score, get in and move

You may start on a different modality
B) Map 10: 12 Min Amrap
15/12 Cal Bike
20s Side Plank/side
2 min rest

12 Min Amrap
5 No Push Up burpees
50 yard Farmers Walk
2 min rest

12 Min Amrap
30 Doubles or 90 Singles
20 Alternating Box Step Ups

—–

Thursday October 1, 2020
Title: Thursday

Warmup: 12 Min Amrap
10 Goblet Good Mornings *keep this attached to your chest
10 Beautiful Air Squats
20s Quadruped Plank
+
5 Minute Foam Roll – all over

A) Notes / Whiteboard Score: Class: Score last pendlay row and back squat weight
B) Pendlay Row: Every 2:30
20.15.12.10.8

*build across sets

C) Back Squat : Every 2:30
15.12.10.8.8
*build across sets

—–

Friday October 2, 2020
Title: Friday

Warmup: 7 Min Amrap
10 KB Good Mornings *on back this time
10 Prone Y
10 Drop Squats *into quarter squat

A) Notes / Whiteboard Score: Class: Score Floor press and bend work weight
B) Glute Bridge Barbell Floor Press: Every 2:30
20.15.12.10

Build across sets
C) Bend Work: Every 2:30 x 4 Sets
TNG Power Clean
x4.4; rest 20s between clusters

PC x 4.4; cluster set – rest 20s between
Hang Muscle Clean x 10
RDL x 10
D) Push w/High Breathing Rate: 12 Min Amrap
10 UB Push Press
15 UB Russian KBS
300m Run
rest 60s between

 

Programming 9.19 – 9.25

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2020-09-19
End Date: 2020-09-25

Saturday September 19, 2020
Title: Saturday

Warmup: 3 minute Row; increase pace slightly each minute
+
3 Minute Bike; increase pace slightly each minute
+
Find your Farmers walk weight. which should be TOUGH *DB or KB is fine

A) Grind Work: 4 Sets
50 Yard Farmers Walk *tough
400m Bike
50 Yard Farmers Walk *tough
400 Bike
50 Yard Farmers Walk *tough
5 minutes rest

Notes:
Timing this out at a leisurely pace, should take no more than 4:30 a round, the coach should note that if it takes longer – adjust the weight on the walks and the volume on the row/bike

—–

Sunday September 20, 2020
Title: Sunday

A) Mixed Modal Aerobic Work Option 1: 40 Minute Amrap
1k Bike
12 Prisoner Walking Lunges
5 Arms Only Inchworms
80m Dual KB Front Rack Carry
50 Jump Rope Singles
20 Step Ups
10 No Push Up Burpees
B) Mixed Modal Aerobic Work Option 2: 40 Minute Amrap
1k Bike
20 Prisoner Walking Lunges
2 Wall Walks
80m Dual KB Front Rack Carry
100 Jump Rope Singles, every 25 stop and perform 3 burpees
20 Step Ups

—–

Monday September 21, 2020
Title: Week 2 Monday

Warmup: 10 Minute Amrap
45s/side Quick Passes Foam Rolling Hip Area
5 Side Plank Clamshells/side
10 Alternating Windshield Wipers

A) Notes: The volume has went up for the strength work this week! shoot for the high end of the rep ranges!

Class: Score your DB row and Split Squat weight
B) SA Pull / SL Squat – 24 Minutes: Every 90s x 4 Sets
1. Three Point DB Row L Arm @30X2; x10-12
2. Rear Foot Elevated Split Squat L Leg @3030; x10-12
3. Three Point DB Row R Arm @30X2; x10-12
4. Rear Foot Elevated Split Squat R Leg @3030; x10-12

Notes:
Example Modifications *DB RFESS, Unloaded RFESS, DB Split Squat, Unloaded Split Squat, DB Single Leg Glute Bridge, Unloaded Single Leg Glute Bridge
C) Core / Pull / SL Squat Accessory – 15 Minutes: 4 Sets; max reps at each
30s Abmat Sit Ups
15s Rest
30s Single Arm Ring Row Left Arm
15s Rest
30s Single Arm Right Row Right Arm
15s Rest
30s Goblet Reverse Lunges
15s Rest
30s Forearm Plank
15s Rest

—–

Tuesday September 22, 2020
Title: Tuesday

Warmup: 10 Min Amrap; for quality
10 Prone T
5 Toes Elevated Jefferson Curls *on 25# plate
12 Alternating Deadbug with Overhead Reach

A) Note: Class: Score your DB RDL and SA Landmine Press weight
B) DL Bend / Core – 12 minutes: Every 90s x 4 Sets
1. Dumbbell RDL @ 3111; x10-12
2.Alternating Front to Side Plank *pause 1 count in each position x 12-14
C) SA Push – 12 minutes: Every 90s x 4 Sets
1. Single Arm Landmine Press L Arm @31X1; x10-12
2. Single Arm Landmine Press R Arm @31X1; x10-12
D) 10 Minute Amrap: 30 Alternating Quadruped Shoulder Taps
30 Russian Kettlebell Swings

Notes
*choose a tough weight for the russian KBS, I don’t expect you to straight set them

—–

Wednesday September 23, 2020
Title: Wednesday

Warmup: Get right into it with part A!

A) Notes: Class: No score, get in and move
B) Mixed Cyclical – 41 Minutes: 3 Sets
2:30 Bike
1:00 Rest
2:30 Amrap; 30 Jump Rope Singles + 5 No Push Up Burpees
1 minute rest
2:30 Row
1:00 Rest
2:30 Amrap; 100yard Run + 10 Box Step Ups
1:00 Rest

Notes: you may start on different things
C) Core / Glute – 8 Minute Amrap: 20-30s Weighted Plank
Weighted Glute Bridge; x12-15

*use a barbell or DB in the weighted GB
*no tempo – just control it now
*load heavier on the weighted plank

—–

Thursday September 24, 2020
Title: Thursday

Warmup: 10 Minute
20 Alternating Steps Lateral Banded Walk *in place
10 Box Jumps w/Step Down
10 Prisoner Good Morning
10 Scap Push Ups

A) Notes: Class: Score pendlay row and back squat weight
B) Pendlay Row: Every 2:00 x 4 Sets
x15-20 Reps

C) Back Squat : Every 2:00 x 4 Sets
x10-12
D) SA Pull / Squat Accessory: 9 Minute Amrap
8 SA UB KB Cleans/arm
8 Single Arm KB Front Rack Reverse Lunges/arm
30 Double Unders
rest 30s

*keep the same side/leg lunging backward that you have the KB racked in.
90 Singles for 30 doubles

—–

Friday September 25, 2020
Title: Friday

Warmup: 6 Minute Amrap
10 Alternating Active Straight Leg Raise
5 Jefferson Curls
6 Prone Y
+
In regards to the Power Clean: Take a moment to align the best movements to members. Keep it to something you can EXPRESS today, something you KNOW.

A) Notes: Class: Score Floor press and bend work weight
B) Glute Bridge Barbell Floor Press: Every 2:00 x 4 Sets
x15-20 Reps
C) Bend Work: Every 2:00 x 4 Sets
x5 TNG Power Clean

*okay this time, straight Power Clean from the floor or any modification below

PC x 5
Hang Muscle Clean x 8
RDL x 8
D) Push w/High Breathing Rate: 5 Sets for times; 14 Minute Cap
15 UB Push Press
300m Run
rest 60s between