CrossFit South Bend | CFSB CrossFit Blog

***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 – CLOSED LABOR DAY” open=”false”]Yo, we may have open gym hours.

If we do, I will post to the blog and the facebook group by 8:00pm the night before 😀

If you are a member and aren’t a part of the facebook group – click here to join it![/x_accordion_item][x_accordion_item title=”Tuesday 9.5 – NEW SCHEDULE KICKS OFF TODAY” open=”false”]DON”T FORGET THE NEW SCHEDULE THIS WEEK

FIT

A. Warm Up
6 Minute Amrap
8 Presses
5 Inchworms

B. Hypertrophy
20 Minutes to finish

Work up to a heavy 8rm Press @ 31X1
+
2 x Max Reps @ 80% of your 8rm – no tempo for these

C. CP Work

4 Sets
30s Strict Pull Ups/Ring Rows
30s Rest
30s American KB Swings
30s Rest
30s Sit Ups
30s Rest

COMP

A. Warm Up
6 Minute Amrap
8 Presses
5 Inchworms

B. Hypertrophy
20 Minutes to finish

Work up to a heavy 8rm Press @ 31X1
+
2 x Max Reps @ 80% of your 8rm

C. CP Work

4 Sets
30s Strict Chest to Bar/Pull Ups
30s Rest
30s Strict Handstand Push Up
30s Rest
30s Toes to Bar
30s Rest

Scoring: B. Score 8rm, and how many reps you got at 80%. It should look like this 155/15/13. Then for C I want total reps.

Notes: We will be kicking off right into the warm up before the talk. The 20 minutes will be the time for you to build to, and complete your reps.[/x_accordion_item][x_accordion_item title=”Wednesday 9.6″ open=”false”]DON”T FORGET THE NEW SCHEDULE THIS WEEK

FIT

A. Warm Up

6 Minute Amrap
8 Bar Back Squats
30s Squat Hold

B. Hypertrophy

20 Minutes to finish

Work up to a heavy 8rm Back Squat @ 40X1
+
2 x Max Reps @ 80% of your 8rm – not at tempo

C. Aerobic

15 Minute Amrap
10 Burpees
20 Wall Balls
50 Singles/25 Doubles

COMP

A. Warm Up

8 Bar Back Squats
30s Squat Hold

B. Hypertrophy

20 Minutes to finish

Work up to a heavy 8rm Back Squat @ 40X1
+
2 x Max Reps @ 80% of your 8rm – not at tempo

C. Aerobic

15 Minute Amrap
10 Burpee Box Jump Overs 24/20
20 Wall Balls
50 Double Unders

Scoring: B, score weight and reps like this 355/16/15. For C score total reps.

Notes: Try to stay consistent on your pacing for C, don’t die out early.[/x_accordion_item][x_accordion_item title=”Thursday 9.7″ open=”false”]DON”T FORGET THE NEW SCHEDULE THIS WEEK

FIT

A. Warm Up
6 Minute Amrap
10 Push Up Plus
8 Bench Press

B. Hypertrophy
20 Minutes to finish

Work up to a heavy 8rm Bench Press @ 41X1
+
2 x Max Reps @ 80% of your 8rm – not at tempo

C. CP Work – 15 Minute Cap

4 Sets – NFT
5 ManMakers
Row 15 Cals Hard
rest as needed between sets

COMP

A. Warm Up
6 Minute Amrap
10 Push Up Plus
8 Bench Press

B. Hypertrophy
20 Minutes to finish

Work up to a heavy 8rm Bench Press @ 41X1
+
2 x Max Reps @ 80% of your 8rm – not at tempo

C. CP Work – 15 Minute Cap

4 Sets – NFT
5 ManMakers
Bike 15 Cals Hard
rest as needed between sets

Scoring: B., score weight and reps just like we’ve been doing the prior times through the week. C, score weight for manmakers and just get after it hard on the rower/bike.

Notes: We will use this variation of the manmaker for the day[/x_accordion_item][x_accordion_item title=”Friday 9.8″ open=”false”]DON”T FORGET THE NEW SCHEDULE THIS WEEK

FIT & COMP

A. Warm Up

6 Minute Amrap
8 Deadlifts
30 Pillar

B. Hypertrophy

20 Minutes to finish
Work up to a heavy 8 on the Deadlift 42X1

1x Max reps @ 80% of your 8rm – not at tempo

C. Aerobic

15 Minute Amrap
25 Kettlebell Swings
25 KB Goblet Reverse Lunges

[/x_accordion_item][x_accordion_item title=”Saturday 9.9″ open=”false”]DON”T FORGET THE NEW SCHEDULE THIS WEEK

FIT

A.
Take 20 minutes to find today’s 5RM Hang Power Clean and Push Press

B.
Complete as many rounds and reps as possible in 8 minutes of:
4 Strict Pull-Ups/Ring Rows
8 Alternating Single-Arm Dumbbell Snatches

COMP

A.
Take 20 minutes to find today’s 1-RM Clean & Jerk

B.
Complete as many rounds and reps as possible in 8 minutes of:
4 Ground to Overhead (185/125 lbs)
8 Chest-to-Bar Pull-Ups

Scoring: Score weight for A, score reps for B.

Notes: We will be getting in a bunch of technical work today as well for the warm up.[/x_accordion_item][x_accordion_item title=”Sunday 9.10″ open=”false”]DON”T FORGET THE NEW SCHEDULE THIS WEEK

FIT & COMP

1 Minute Row
1 Minute Run
1 Minute Unloaded Prowler Push
1 Minute Jump Rope Singles
1 Minute Step Up
x 7 rounds

Score: I would say score nothing, but I want you to be aware of what you hit each minute and keep consistent numbers here. Don’t score anything…but be aware of what you are doing.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 09 03

NEW SHIRTS! Pre-Orders Available Until 9.8

By: Brandon Wilton 0

[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_creative_cta padding=”25px 25px 25px 25px” text=”Click Here<br>To Pre Order Yours!” font_size=”36px” image=”http://crossfitsouthbend.com/wp-content/uploads/2017/09/b14cab243f05d4978b4bec2e1f795672-orange-sugar-floral-skull-by-vexels.png” image_width=”100px” animation=”slide-top” link=”https://crossfit-south-bend.myshopify.com/” target=”blank” color=”hsl(36, 90%, 46%)” bg_color=”hsl(0, 0%, 0%)” bg_color_hover=”hsl(0, 0%, 0%)”][x_image type=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2017/09/412CCC5E-40FC-4851-8C5C-AC596AA7F4DE.png” alt=”” link=”true” href=”https://crossfit-south-bend.myshopify.com/” title=”” target=”blank” info=”none” info_place=”top” info_trigger=”hover” info_content=””][/cs_column][/cs_row][/cs_section][/cs_content]

2017 09 01

Intro to the Keto Diet

By: Brandon Wilton 0

The Ketogenic Diet is all the rage these days. In this video we explain what the ketogentic diet is, who can it beneficial for, and who shouldn’t do it.

So, what is keto?

It’s a diet based on notion that our diets should primarily be based on healthy fats. Orthodox keto is very high in fat (about 75-80%), very low in carbs (5%), and moderate in protein (about 20-25%)

Who is keto for?

As always, you’d be checking with your doctor or other qualified healthcare professional first about this, but it can be beneficial for people with insulin resistance/Type 2 diabetes, people with neurological conditions like Alzheimer’s and Parkinson’s, and it has been studied extensively for certain brain cancers. It can also be really beneficial for endurance athletes.

Who should not do the keto diet?
Although there are exceptions, generally speaking people with thyroid or adrenal issues, women trying to get pregnant, and people who do very glycolytically (e.g., carb) demanding sports like high-level CrossFit.

Here’s the #1 most important thing to remember about keto. It’s a tool, just like a hammer. A hammer is really good for some things, but not so good for others. Keto is a very useful tool that is very helpful for certain things but not the right tool for others.

2017 08 30

Buddy Week Workouts 8.28 – 9.3

By: Brandon Wilton 0

Meals by Maura @ CFSB

Inbody Body Fat Analysis now available at CFSB

September Fundamentals

Buddy Week @ CrossFit South Bend!

Are your genes your destiny?

CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

10 Ring Rows
10 Goblet Squats

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

200m Jog
6 Burpee Box Step Overs

COMP

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

10 Pull Ups
10 Goblet Squats 70/55

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

200m Jog
6 Burpee Box Jump Overs 24/20

Scoring: score rounds + reps separately between the two wods!

Notes: You can share the work however you’d like! have at it. We are kicking the week off with a simple workout, no strength portion.[/x_accordion_item][x_accordion_item title=”Tuesday 8.29″ open=”false”]FITNESS

20 Minutes to find..
Bench Press 12rm
+
3 Rounds
60s Max Russian Kettlebell swings
rest 30s
60s Max Row for Calories
rest 30s
60s Max Sit Ups
rest 30s

COMP

20 Minutes to find..
Bench Press 12rm
+
3 Rounds
60s Max American Kettlebell swings 70/55
rest 30s
60s Max Bike for cals
rest 30s
60s Max Toes to Bar
rest 30s

Scoring: Score weight for bench, Score total reps for wod![/x_accordion_item][x_accordion_item title=”Wednesday 8.30″ open=”false”]FITNESS

20 Minutes to find
12rm Back Squat

Teams of 3 – 15 Minute Cap, 1 person working at a time

250 Ball Squats
200 Ball Slams
150 Box Jump/Step Overs

COMP

20 Minutes to find
12rm Back Squat
+
Teams of 3 – 15 Minute Cap, 1 person working at a time
250 Ball Squats
200 Ball Slams 30/40
150 Box Jumps (with dumbells)

Scoring: Score weight for BS, score time for wod or reps in that time![/x_accordion_item][x_accordion_item title=”Thursday 8.31″ open=”false”]FITNESS

20 Minutes to find
12rm RDL

8 Rounds
30s Incline or Regular Push Ups
30s rest
30s Russian Twists
30s rest
30s Jump Rope Singles
30s rest

COMP

20 Minutes to find
12rm RDL

8 Rounds
30s Handstand Push Ups
30s rest
30s Russian Twists with kettlebell
30s Rest
30s Double Unders
30s Rest

Scoring: Score Weight on RDL, score reps on the wod[/x_accordion_item][x_accordion_item title=”Friday 9.1″ open=”false”]FIT AND COMP

25 Minute Amrap – NFT – Don’t Score

50 Yard Prowler Push, heavy
50 Yard Farmers Walk, heavy
15 Sledgehammer Swings each arm
50 Yard Keg Carry, heavy

Score, nothing, go heavy and grind it out[/x_accordion_item][x_accordion_item title=”Saturday 9.2″ open=”false”]FIT

Man Overboard – 15 Minute Amrap, Teams of 5

Pace Setter – Run 400m
Max Single Arm KB Push Press
Max Row for Cals
Max No Push Up Burpees
Rest

COMP

Man Overboard – 15 Minute Amrap, Teams of 5

Pace Setter – Run 400m
Max Single Arm KB Push Press
Max Bike for Cals
Max No Push Up Burpees
Rest

[/x_accordion_item][x_accordion_item title=”Sunday 9.3″ open=”false”]FITNESS AND COMP

30 Minute Cap
Seven rounds for time of:

7 Pull-Ups
7 Box Jumps
7 Dumbbell Ground to Overhead

You will complete this workout in teams of two or three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.

Scoring: Either time or the amount of reps in the time![/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 08 27

Maura’s Meals Now Available at CFSB!

By: Brandon Wilton 0

We now have Maura’s meals available at the gym! These are delicious, healthy meals that you can order online and pick up at the gym every week. If you haven’t tried them yet you should. I’m a big fan of the breakfast skillet, and the beef bro. I’ve included a comprehensive description of the program from Maura herself below.

Meals By Maura:

An Introduction

Hello all you time-constrained, health conscious readers. My name is Maura Scudder and I (along with some help from my more business-savvy fiancé, Ryan) recently started a meal prep business, Meals By Maura and we just partnered with Crossfit South Bend to offer our meals to members, so I wanted to take a few minutes to introduce myself and our business.

In this initial post, I will let you in on some secrets about why I started Meals By Maura; talk about how ordering works; and give you a general overview of what Meals By Maura is all about.

Let’s Start With: What’s Meals By Maura all about?

Meals By Maura, or MBM as we sometimes refer to it, aims to take the time, energy, and general hassle out of the dreaded weekly meal prep routine. Let’s face it: we all strive to eat healthy, good for us foods, but sometimes we just don’t have the time to go to grocery store to buy the food, then to prep and cut the food, to cook the food, and then to package all this healthy food. Well, that’s where MBM comes in. We can take care of all these steps for you and then deliver these pre-prepped, pre-packaged healthy meals to Crossfit South Bend so that all you have to do is pick them up, take them home, and ENJOY!

Meals By Maura only uses fresh ingredients and cooks primarily meats and vegetables. We provide options for those trying to eat gluten free, paleo, and Whole 30 as well as options for breakfast, lunch, dinner, and even (my favorite) snacks. MBM meals never have any preservatives, dyes, added sugars, or processed foods. MBM meals come in microwaveable and dishwasher-safe containers that fit easily into lunch boxes or stack in refrigerators.
Meals last in the fridge for up to 10 days and can be kept in the freezer for up to 2 months. To enjoy your MBM meal, just take the lid off, pop it in the microwave (3-5 minutes is the recommended cooking time), take it out and you are ready to eat. Meals By Maura offers a set menu for each week including “Basic Bro” and Gourmet meals as well as a rotating Meal of the Week.

Finally, How Can you Order?!

Have Question/Want More Information, reach out!
Email: mealsbymaura@gmail.com
Phone: 317-709-8734
Facebook Page: https://www.facebook.com/mealsbymaura/
To Order
Menu available on Facebook page (see link above)
Talk to a CFSB Coach
Email Brandon at crossfitsouthbend.com
Orders are due by 12pm every Sunday
To Pick Up
Meals are delivered by 5:30pm on Mondays
Meals will be put in the fridge in the public gym area and marked with your name
Each meal is labeled with name and date for easy storage and handling
Meal of the week is announced every Saturday by 10am, so look for new meals to try each week!
I am so excited about this new business venture and to be sharing my love for fitness, health, and healthy food fit for a fast-paced lifestyle with you. Get those orders in soon!

2017 08 23

September Fundamentals

By: Brandon Wilton 0

[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_creative_cta padding=”25px 25px 25px 25px” text=”Step 1:<br>Read about our Fundamentals below” font_size=”36px” icon=”lightbulb-o” icon_size=”48px” animation=”slide-top” link=”#” color=”” bg_color=”hsl(60, 100%, 1%)” bg_color_hover=””][x_accordion][x_accordion_item title=”What is the Beginners Fundamentals Course?” open=”false”]The emphasis of our Fundamentals Course is skill development and exposure to our basic movements. This 12 session program is designed to get you closer to your goals and to prepare you to enter our ongoing group CrossFit classes. We prioritize good technique to ensure your safety and success during our group CrossFit classes.

2017 Fundamentals Start Dates:

Our Fundamentals program begins on a Tuesday each month, and runs 12 classes in succession. The start date for each month is listed below.

September-September 5th

October-October 3rd

November-October 31st

December-November 28th (3 weeks)

Class Times:

Tuesday 7:00pm

Thursday 7:00pm

Saturday 9:00am

If this schedule doesn’t work for you, we have Accelerated Options that you can talk to us about during your Intro to get you started TODAY!

[/x_accordion_item][/x_accordion][x_creative_cta padding=”25px 25px 25px 25px” text=”Step 2:<br>Click To Schedule A No Sweat Introduction” font_size=”36px” icon=”calendar” icon_size=”48px” animation=”slide-top” link=”http://crossfitsouthbend.com/nsi/” target=”blank” color=”” bg_color=”” bg_color_hover=””][/cs_column][/cs_row][/cs_section][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 bg_color=”hsl(0, 0%, 100%)” fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” class=”cs-ta-center”]Check out some of our Clients Stories! [/x_custom_headline][x_gap size=”50px”][x_image type=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2017/08/breezyhotstuff.jpg” alt=”” link=”true” href=”http://crossfitsouthbend.com/bris-cfsb-whole-90-testimonial/” title=”” target=”blank” info=”none” info_place=”top” info_trigger=”hover” info_content=””][cs_text]Bri’s Story

I had all but come to terms with being a “curvy” girl when I was approached about the Whole 90 challenge at Crossfit South Bend. By approached I mean harassed until I broke under the pressure. But I sure am glad I rose to the challenge I was even let go from a “curvy” modeling job I had held for about a year because “we cannot market to ‘curvy’ women when our ‘curvy’ model is wearing a size 4.” The best reason for being fired I’ve ever heard of. Click here to read more[/cs_text][x_image type=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2017/08/Screen-Shot-2017-08-21-at-12.17.42-PM.png” alt=”” link=”true” href=”http://crossfitsouthbend.com/treys-before-and-after-photos/” title=”” target=”blank” info=”none” info_place=”top” info_trigger=”hover” info_content=””][cs_text]…last August at my reunion. Shows how much Crossfit has changed my life! Can’t thank you enough for providing such a great place to get healthy and have an amazing time! Click here to take a Look at Trey’s Pics![/cs_text][x_image type=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2017/08/Screen-Shot-2017-08-21-at-12.05.26-PM.png” alt=”” link=”true” href=”http://crossfitsouthbend.com/jean-jammin-better-poops-angie-amy-story-part/” title=”” target=”blank” info=”none” info_place=”top” info_trigger=”hover” info_content=””][cs_text]The Angie and Amy Story Part I

Amy lost 18lbs, she had better digestion, she had a 75% reduction in her psoriasis, her clothes feel better, her heartburn is100% better, headaches are way better, and she has better endurance during workouts.

Angie had better looking skin, better quality sleep, went down a size in clothes, afternoon slump isn’t as slumpy, she doesn’t feel as bloated, better poops (of course), less back fat, she got better at cooking, and she acquired magical powers 🙂Click here to read more[/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

2017 08 21

Programming 8.21 – 8.27

By: Brandon Wilton 0

Fall CrossFit Class Schedule

Meals by Maura!

Inbody Body Fat Analysis now available at CFSB

Mindfulness Mondays: How to be More Patient in a Fast-Paced World

Buddy Week @ CrossFit South Bend!

CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page

Front Squat
20 Minutes to establish a Front Squat 5rm

Amrap in 12 Minutes
Run 200m
Strict Ring Rows

COMP

Front Squat
20 Minutes to establish a Front Squat 1rm

Amrap in 12 Minutes
Run 200m
Max Unbroken Strict Pronated Pull Ups

Scoring: A. Score weight, B. Score Rounds + Reps

Compare your scores to the week of 6.25

Notes:
A. If you don’t have a 5rm or 1rm, hit a 5rm. This is a way to say – if you are new, hit a 5rm.
B. No bands for the pull ups, its either ring rows or strict pulls.[/x_accordion_item][x_accordion_item title=”Tuesday 8.22″ open=”false”]FIT
A.

Press
20 Minutes to establish a Press 5rm

For time

30 Kettlebell Swings
120 Singles
20 Kettlebell Swings
80 Singles
10 Kettlebell Swings
40 Singles

COMP

Press
20 Minutes to establish a Press 1rm

For time

30 Kettlebell Swings 70/55
60 Double Unders
20 Kettlebell Swings 70/55
40 Double Unders
10 Kettlebell Swings 70/55
20 Double Unders

Notes

Scoring: A. score weight, B. Score time.

Compare scores to 6.25

Notes: Again, if you are newer and have no numbers to go from – hit a 5.

Pick a challenging weight for the swings, they are all American for Fit and Comp.[/x_accordion_item][x_accordion_item title=”Wednesday 8.23″ open=”false”]FIT

Coaches Choice Oly Warm Up

Every 90s for 10 Rounds

Hang Power Snatch x 3

Build to a heavy 3 over the rounds

3 Minute Max Cal Row

COMP

Coaches Choice Oly Warm Up

Every 90s for 10 Rounds

Snatch x 1

Build to a heavy 1 over the rounds

3 Minute Max Cal Bike

Scoring: B, score weight. C, score total cals.

Notes:

Choose a scaling for B that makes sense for you.

Get after it on the 3 minute max. This should be an all out attempt.

[/x_accordion_item][x_accordion_item title=”Thursday 8.24″ open=”false”]FIT

25 Minutes to establish a 5rm Back Squat

20 Minutes to establish a 5rm Bench Press

COMP

25 Minutes to establish a 1rm Back Squat

20 Minutes to establish a 1rm Bench Press

Scoring: A, score weight. B, score weight.

Notes:

Beating a dead horse here, but if you are newer, hit a 5rm. If you aren’t – come in with a plan.[/x_accordion_item][x_accordion_item title=”Friday 8.25″ open=”false”]FIT

20 Minutes to establish a 5rm Deadlift

3 Rounds

1 Minute Max Row for calories
1 Minute Max Dumbell/KB Snatches
1 Minute Max Burpees
1 Minute Max Thrusters
1 Minute Rest

COMP

20 minutes to establish a 1rm Deadlift

3 Rounds

1 Minute Max Bike for calories
1 Minute Max KB Snatches 70/55
1 Minute Max Burpee Box Jump Overs 24/20
1 Minute Max Thrusters 115/85
1 Minute Rest

Scoring: A, score weight. B, score total reps.

Notes:

Get after it but make the deadlifts look pretty.

For B, its a package deal, if you can’t do the comp weights you don’t mix and match.

[/x_accordion_item][x_accordion_item title=”COMPETITION – GYM CLOSED Saturday 8.26″ open=”false”]NEW WODS ON THE BLOCK COMPETITION

The Gym is closed today

You can come spectate if you’d like

Click here for the details

Check in at your selected facility 8 am local time

We will have an 8am check in on the day of the event.

The Event will start at 9am

The Heat schedule will be structured so that each WOD will run efficiently and every
athlete will have adequate rest.

[/x_accordion_item][x_accordion_item title=”Sunday 8.27″ open=”false”]FIT

15 Minute Cap

Five rounds for time of:
7 Strict Pull Ups
21 Burpees

COMP

“Ryan” – 15 Minute Cap

Five rounds for time of:
7 Muscle-ups
21 Bar Over Burpees

Scoring:

Score time, or reps within the time cap

[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 08 20

Are your genes your destiny?

By: Brandon Wilton 0

Are your genes your destiny from a health perspective?

Put simply, the answer is no. However, I see so many people who say something to the effect of,

“My dad had heart issues, so I’ll probably get heart isssues”

“My grandma and mom had a thyroid disease, so I’ll probably have a thyroid issue long-term”

This just simply is not true. With very few extreme exceptions (e.g., sickle cell anemia) most chronic health conditions are at most 33% genetic and the other 67% comes from lifestyle choices.

A famous example of this is that you can have genetically identical twins one of which has schizophrenia and the other of which does not so it quite literally cannot be purely genetic.

A helpful way to think about this is the saying that “Genes load the gun, but environment pulls the trigger.”

So someone could have a copy of the ApoE4 gene, which has been studied for high cholesterol and Alzheimer’s, but that does not mean they will have high cholesterol or Alzheimer’s. It means there’s a greater likelihood that those things will happen but only if the environmental influences like poor diet, lack of exercise, poor sleep, excess stress, etc. contribute.

Genes are not destiny from a health perspective.

That’s great news, because that means there’s a lot you can do to improve your health with nutrition, exercise, sleep, stress reduction, etc.

2017 08 16

Fall CrossFit Class Schedule

By: Brandon Wilton 0

Hey everyone,

Super important announcement here!

We are happy to announce a fall schedule. Which means we will be revisiting the schedule each spring, summer, fall, and winter. We are doing this to make sure its optimal to the members that we have with each season. We will be adding about 6 classes to the PM schedule to accommodate all of you to ensure the best coaching possible as this will pull the amount of people in class back ideally, which means more coaching time per each person. If we see trends in the new schedule with busy classes – we are going to then consider two coaches on that particular class. This a big reason we are asking you guys to check in for classes.

The class schedule below will be active and launch September 4th for the Fall.

The big changes below have the asterisk next to them

Monday: 5:30am, 7:00am, 9:00am, *4:15pm, *5:15pm, *6:15pm, *7:15pm

Tuesday: 5:30am, 7:00am, 10:00am, *4:15pm, *5:15pm, *6:15pm, *7:15pm

Wednesday: 5:30am, 7:00am, 9:00am, *4:15pm, *5:15pm, *6:15pm, *7:15pm

Thursday: 5:30am, 7:00am, 10:00am, *4:15pm, *5:15pm, *6:15pm, *7:15pm

Friday: 5:30am, 7:00am, 9:00am, *4:15pm, *5:15pm, *6:15pm

Saturday: 9:00am, 11:00am

Sunday: 10:00am

2017 08 15

Programming 8.14 – 8.20

By: Brandon Wilton 0

Meals by Maura!

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15 Minutes to establish a Deadlift 2rm @ 32X1

EMOM x 8 Rounds

Minute 1: Press x 2, heavy
Minute 2: 30 Singles or 10-15 DBls
Minute 3: 10-15 AHAP Russian KB Swings

COMP

15 Minutes to establish a Deadlift 2rm @ 32X1

EMOM x 8 Rounds

Minute 1: Press x 2, heavy
Minute 2: 30-50 Double Unders, unbroken
Minute 3: 15-20 AHAP American KB Swings

Scoring: A, score weight. B, score press weight, don’t score the other things – just do them and challenge yourself appropriately.

Notes:

A. You’ve been leading up to these 2’s. You should have an understanding of what to hit here.
B. This is 8 Rounds, so its 24 minutes. Prepare for that. Start at a moderate press weight and build from there. If you find your heavy two early on just keep floating the rounds out at that weight.

[/x_accordion_item][x_accordion_item title=”Tuesday 8.15″ open=”false”]FIT

Front Squat 3.3.3.2.2 @ 30X1

4 Rounds for time – 17 minute cap
400m run
24 Goblet Squats
12 Burpees

COMP

A.
Front Squat 3.3.3.2.2 @ 30X1

4 Rounds for time – 17 minute cap
400m run
24 Goblet Squats @ 70/55 KB
12 Burpee Box Jump Overs 24/20

Scoring: A, your heaviest two is the score. B, score time or rounds+reps in the cap.

Notes:

A. Build across 3’s then drop to 2’s.
B. This is the vest triplet from the games this year. Do this workout, then check out the teens scores, the kids ages 14-17 are doing this with a weight vest and hitting scores of around 13:00-16:00 minutes. Check it out here. No weight vest for you guys this year though.[/x_accordion_item][x_accordion_item title=”Wednesday 8.16″ open=”false”]FIT

Coaches Choice Oly Warm Up

Every 90s for 8 Rounds

Hang Power Snatch x 1-3

C.
Row 3:30 for meters
Run 3:30 for yardage

COMP

Coaches Choice Oly Warm Up

Every 90s for 8 Rounds

Snatch x 2.2.2.2.1.1.1.1

C.
Bike 3:30 for distance
Run 3:30 for yardage

Scoring: B, score weight range. C, score distances separately.
Notes:

A. the coaches will make sure they prime you with something appropriate
B. This may wind up being skill work for you, in which case keep it that way. Load only when you are comfortable. You are only eligible for Comp C if you do Comp B – and you are only eligible for Comp B if you can look pretty and hit the full squat.[/x_accordion_item][x_accordion_item title=”Thursday 8.17″ open=”false”]FIT

18 Minutes to establish a Bench Press 2rm @ 31X1

B.
10 Rounds – 20 Minute Cap
3 Heavy Deadlifts
6 Incline/Regular Push Ups
9 No Push Up Burpees

COMP

18 Minutes to establish a Bench Press 2rm @ 31X1

B.
10 Rounds – 20 minute cap
3 Heavy Deadlifts
6 Deficit Push Ups
9 No Push Up Burpees over the Bar

Scoring: A, weight. B, time.
Notes:
A. You have numbers to build on, use them.
B. Go heavy and consistent on the DL, choose the push up and burpee scalings that make sense for consistent round times.[/x_accordion_item][x_accordion_item title=”Friday 8.20″ open=”false”]FIT

18 Minutes to establish a Back Squat 3rm @ 30X1

B.
5 Sets
7 Left Arm DB Rows
7 Right Arm DB Rows
20 Weighted Glute Bridges

C. Optional, if your schedule allows it

Run 200m
rest 90s
x 3-5

COMP

18 Minutes to establish a Back Squat 3rm @ 30X1

B.
5 Sets
7 Left Arm DB Rows
7 Right Arm DB Rows
20 Weighted Glute Bridges

C. Optional – if your schedule allows it.
Run 300m
rest 90s
x4-6

Scoring: A, weight. B, don’t score this, just get in and bang weights and light your ass up today.
Notes:
A. Build off of your priors, we are getting close.
B. Use last weeks rows as reference. No tempo just control it. The glute bridges are two legs with a weight at the hip. Use a bar, a dumbell, a ball…anything you want for weight.
C. Optional running piece! get it in if you can.[/x_accordion_item][x_accordion_item title=”Saturday 8.21″ open=”false”]FIT

Sweaty Sweat Sweat Session

30 Minute Amrap

15 Kettlebell Swings
200m Run
50 Singles

COMP

Sweaty Sweat Sweat Session

30 Minute Amrap

15 American Kettlebell Swings 55/35
400m Run
30 Double Unders

Scoring: A, rounds + reps.

Notes:

Keep your round times CONSISTENT!!!! Extra credit points if you track each individual round for consistency.[/x_accordion_item][x_accordion_item title=”Sunday 8.22″ open=”false”]FIT AND COMP

5 Sets

9-12 Left Leg Bulgarian Split Squat

Right Arm 50 Yard Overhead Walk

9-12 Right Leg Bulgarian Split Squat

Left Arm 50 Yard Overhead Walk

60s Contralateral Dead Bug

Pain Train

60s Max Effort Bike for Cals

[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 08 12

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