[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 2×4 @ 30X1
Back Squat 2×2 @ 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 2×4 @ 31X1
Bench Press 2×2 @ 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 4×1.1
*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 2×4, 2×2 @ 3111
B.
18 Minutes to finish
Deadlift 1×3, 2×2 @32X1
C.
5 Minutes Max Scaled Toes to Bar
COMP
A.
15 Minutes to finish
Press 4×1.1 @ 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 4×6, 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]
