CROSSFIT OPEN PICTURES ARE HERE!
CrossFit Open Pictures are done
Oh but wait,
You don’t get them yet
I’m holding on to all of them
my precious pictures
all 151 pictures
unless…
The Bluekrishna photography page is at 431 likes, if you share and like his page – and we get it to 531 likes. I’ll release them
if not
I’ll release them on our party date of May 13th
Let the sharing begin
2017 04 21
Andrew has passed the 4 stage coaching process and is now an official coach! We are super excited to have him on as a coach.
Give him some love on the Facebook Members Page
Born and raised in Memphis, TN, I have always enjoyed getting outside to hunt, fish, and play a variety of sports. This prompted me to begin my pursuit of fitness but it started with a “body building” focus in a globo gym. As I developed as an athlete, I started to notice that I was always the one having the hardest time a few short minutes after a tough workout. After a few trips to the cardiologist, I discovered that I had a congenital heart defect and stage 2 heart block.
Going through surgery to fix this changed my entire perspective on health and wellness. After surgery, I discovered Crossfit and it was the perfect avenue to push myself and improve my overall quality of life. As a coach, I hope to help others find their passion for fitness and discover all of the ways it can help them live more active lifestyles for many years to come.
I could not be more excited to join the incredible coaches here at Crossfit South Bend to serve this amazing community!
2017 04 19
Today we’re going talk about mindfulness. Mindfulness is a really popular concept these days, but not a lot of people know what it is, and even if they do know what it is, they don’t necessarily know how to use it in their daily life.
What is mindfulness? There’s lots of different definitions out there, but the one I like the most is Jon Kabat-Zinn’s. He’s really one of the founders of the mindfulness movement. He’s one the people who brought it into western culture and into medical research and all of the rest of that. He defines mindfulness as paying attention in a particular way: on purpose, in the present moment, and non-judgmentally. What do the three of those mean?
On purpose means that you’re not just noticing things without intention behind them. You’re purposefully paying attention to the way that you feel, the way things are in the world, things like that. In the present moment means now. There’s a direct and very important focus on the here and now. Now on what has happened in the past where we feel guilt or shame or ruminate about what happened, and not on the future where we start to feel anxious about what’s going to be the case, what’s not going to be the case. On purpose, in the present moment and then lastly, but perhaps most importantly, non-judgmentally, meaning we just notice things. If you’re angry about something, we notice that anger. If you’re stressed about something, we notice that stress.
A really big hang up that most people have with mindfulness or meditation, and I myself have had this when I’ve gotten into this practice, is the following. People think, well, if I’m supposed to meditate or be mindful, I have to instantly shut my brain off and not be judgmental about anything. What we have to realize is that this is something that’s achieved over a very, very, very long period of time. Even the best people who’ve practiced mindfulness for years can still be judgmental at times, can still come out of the present moment. It’s something that you have to practice. Knowing that you should be in the present moment, and that you should not be judgmental, is not enough to get you there. That knowledge is not enough to actually make those things happen. You have to practice it.
How do you actually do this? How do you actually bring this into your life? Well, the first thing to recognize is again, don’t let the perfect be the enemy of the good. If you just say, well, I can’t shut my mind off. Well, of course you can’t shut your mind off if you haven’t practiced it or if you don’t actually sit down for ten minutes and try to. The very first thing I say to people is you have to sit down and breathe and give it a try, even if your mind is going in a million different directions. Even if it’s a pinball machine where things are just going all over the place and you’re angry about this thing, or you’re stressed about this thing or you are thinking about this thing that happened the other day, that’s okay. That’s okay.
People tend to feel a lot of guilt when that happens when they sit down. One of the things we want to practice when we’re mindful is just noticing that feeling. Instead of saying, “Oh, well I feel guilty and I’m not doing this right,” just say, “Oh, there’s that feeling.” Then try to bring your attention back to the present moment. How you’re feeling at that moment. It’s going to happen again, and it’s going to happen again. What you have to do is you have to practice taking your mind from the past to the future, which is usually where it’s at and bringing it back to the present.
Again, just like with training or nutrition or anything else we do here at the gym, it takes time. Saying that you want to be able to sit down for ten minutes and completely shut off your mind is kind of like saying, well, on my first day in the gym I want to squat 600 pounds. It doesn’t work like that. It takes a very long period of time. Even if you’ve been doing it for months or years, it’s not going to be perfect. You have to sit down and give it a try.
You might be saying, “Well, how do I do this?” I would initially recommend some programs. Headspace is a really fantastic app. They give you the first ten sessions free and have little animations to explain what your meditation practice should be like. There are other apps like Calm on the iPhone. Jon Kabat-Zinn, one of the founders of the meditation and mindfulness movement here in the West, has a number of different audios where he’s got ten minute sitting meditation, 20 minute sitting meditation, 30 minute sitting meditation and lying down, and all these different variations. You can get those on iTunes. You really want to start out in a guided form. What I would say is just focus on getting ten minutes a day. Even if you’re getting distracted, even if other things are popping into your head, just sit down for ten minutes and try to breathe and work through it.
Another common misconception that people run into is they think, oh, well, I can’t do it if there’s noise around, or there are other things going on. No, that’s actually a perfect opportunity. It’s one of those things where you try to take your mind off of being distracted from those things and bring it back to the present moment. You have to repeatedly do this to get better at it.
Mindfulness is really something that can help you deal with the stress that we all deal with on a daily basis. It can make it so that your life is actually quite a bit more enjoyable and you’re not so worried about what happened in the past or what’s going to happen in the future. So give it a try. What do you have to lose, right? It’s free and it might actually help you out.
2017 04 19
[cs_content][cs_section parallax=”false” 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”]YO COLLEGE STUDENTS, CLICK HERE! if you’ll be leaving for the summer
Appreciation and Looking into the new year
Can I ever had pizza and cookies again? Wellness Wednesday
CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page
Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare
***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!)**
Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title=”Fitness and Competition” open=”false”]Fitness or Competition?
Hey all, this week leading into the new year I will be throwing out two options. Fitness or Competition. This will be a test for one week, then I will gather some feedback.
The Goal splitting programs
Neither program will be “easier” or “harder” than the other. The difficulty is what you make of it while lifting load and how fast you move. These all depend on your current experience and skill level, and your intent of training.
If you are newer, meaning you haven’t been training with us for more than 1.5 years, and you still have some strength imbalances, are unfamiliar with the more advanced movements, you may want to stick to Fitness.
Fitness is not a “modified” or “easier” program. The movements might be modified as we wouldn’t program a muscle-up or snatching for our Fitness group, BUT the volume is usually higher with a tempo to the lift which makes this program perfect for movement correction, body composition goals and boosting general health and fitness. This challenges athletes on more of a cellular level and is extremely challenging if you go as heavy as possible in the strength work and follow the prescriptions i.e. the tempo, rep range, interval intensity, etc.
Safety First
Because of the high skill involved in the Competition programming it is very important to assess your skill set before deciding to join in for the day. If you struggle with ring dips and have little experience in Olympic lifting, it might not be a smart option to jump into a day of heavy snatches and muscle-ups. Fitness is a great foundational program to help build strength and keep your body feeling healthy without putting you through dynamic and aggressive positions that you might not be ready for. If you have no clue how to perform the movements in competition for that day, then you may want to step back to Fitness for that day.
Ask Your Coach
If you aren’t sure which program is best for your needs, consult your coach! We will steer you in the right direction and give you our honest opinion about what we think would be most beneficial for you! We are here to help and make sure you get the most out of your experience at CrossFit South Bend.[/x_accordion_item][x_accordion_item title=”Monday 4.17″ open=”false”]FITNESS
A.
@ the top of a 5 minute mark for 4 Rounds, perform
Back Squat x 8
B.
Amrap in 15 minutes
Run 200m
20 Ring Rows
10 Strict Presses pulled from ground
COMPETITION
A.
@ the top of a 5 minute mark for 4 rounds, perform
Hit a heavy 7,5,3,3
B.
Amrap in 15 minutes
400m Run
20 Kipping Pull Ups
10 Strict Handstand Push Ups
Notes:
score weight, score rounds+extra
A. If you can back squat your bodyweight, it may be time to start getting into some intensity sets for competition.
B. Kipping pull ups are unassisted, I will allow a couple mats on strict hspu.[/x_accordion_item][x_accordion_item title=”Tuesday 4.18″ open=”false”]FITNESS
A.
4 Rounds
7 Deadlifts @ 31X1
rest 60s
Max Seated Bench Dips in 60s @ 3111
rest 60s
B.
8 Minute Amrap
15 Kettlebell Swings – Russian
and
choose a scaling
a.20 Double Unders
b. 5 Double Attempts and 30 Singles
c. 50 Singles
COMPETITION
A.
4 Rounds
3-5 Deadlifts @ 31X1
rest 60s
Max Static Dips in 60s @ 3111
rest 60s
B.
8 Minute Amrap
15 American Kettlebell Swings 70/55
30 Double Unders
Notes:
Score weight and reps for A, score reps for B.
A. The ability to static dip on this one will dictate your scaling on this one, no banded assistance can be used. use the matador dip stations or the jerk blocks, if you are stud with those, use rings.
B. Heavy overhead KB swings on this one, choose a double scaling that keeps you going in fitness.[/x_accordion_item][x_accordion_item title=”Wednesday 4.19″ open=”false”]FITNESS AND COMPETITION
A.
Amrap in 30 minutes
5 Turkish Get Ups Left Arm
100 Yard Left Arm Farmers Walk
5 Turkish Get Ups Right Arm
100 Yard Right Arm Farmers Walk
1k Row
20 Alternating Lateral Box Step Ups
Note:
Score Rounds+Extra
Go heavy, use a KB or DB, stagger the groups. [/x_accordion_item][x_accordion_item title=”Thursday 4.20″ open=”false”]FITNESS
A.
for 4 Rounds
Goblet Squat x 8 @ 3111
Max Unbroken Left Arm Dumbell Row
Max Unbroken Right Arm Dumbell Row
rest 60s
B.
21.15.9
Wall Balls
Burpees
COMPETITION
A.
for 4 Rounds
Double Kettlebell Front Rack Squat x 8 @ 3111
Max Double Bent Over Row in 60s
rest 90s
B.
21.15.9
Hang Squat Cleans 115/75
Bar Facing Burpees over the Bar
Notes:
For A, Score weight used – don’t worry about bent over reps, just get after it.
For B, its time.
A. Go heavy and hard on these for the squats, for the rows, you’ll hinge over and get max reps then rest.
B. If the Rx’d weight is 60% or below of your 1rm clean, you can do the competition. If you have no clue what your 1rm clean is, hit fitness.
I’ll do some math for you
Men, you’d have to have a clean of 160 or more to hit competition
Women, your clean has to be 105 or more to hit competition
Even if you are in the comp bracket, you can do the fitness workout – because comp is nasty…but so is the fitness one, because I did it, and it sucks.
B’s time for 21.15.9 Wall Ball, Burpees.
4:52, yuck.[/x_accordion_item][x_accordion_item title=”Friday 4.21″ open=”false”]FITNESS
A.
15 Minutes Snatch Technique Work and Warm Up
B.
15 minute amrap
4 Hang Power Snatches, rest 60s between sets
rest 3:00
10.9.8.7.6.5.4.3.2.1
Russian Kettlebell Swings
Deficit Push Ups on 45’s
COMPETITION
A.
15 minutes snatch technique work and warm up
B.
15 minutes to establish a 1rm Power Snatch
rest 3:00
For time
5.4.3.2.1
Power Snatch @ 90% of your 1rm
Ring Muscle Ups + 2 Dips at top
Notes:
Score Weight for A
Score Time for B
A. If you are in the bracket where you feel like you need better movement patterning, strength and skill development in the snatch, hit fitness. If you want a litmus as to where your power snatch is, hit competition.
B. Big separator here, ring Muscle Ups only.[/x_accordion_item][x_accordion_item title=”Saturday 4.22″ open=”false”]COMPETITION AND FITNESS
A.
3×20 Dumbell Walking Lunge
rest as long as it takes your partner(s) to hit it up
B.
Teams of 2
Amrap in 8 minutes alternating rounds
20 Double Unders
10 Air Squats
Amrap in 8 minutes alternating rounds
5 Single Arm Dumbell Hang Power Cleans each arm
10 Box Jumps
Amrap in 8 minutes alternating rounds
5 Toes to Bar
10 Push Ups
Notes:
Score weight for Walking lunge, score reps for everything else.
Scaling will be found so that this can be pretty smooth aerobically.[/x_accordion_item][x_accordion_item title=”Sunday 4.23″ open=”false”]FITNESS
A.
@ the top of a 3 minute mark for 18 minutes
Station 1: 20 Ring Rows
Station 2: Accumulate Time in either Plank Roving, or Box Handstand Walking
Station 3: Tuck Rock x 15
B.
3 Minute Max row for calories
3 Minute Step Ups
3 minute Run for Max Distance
COMPETITION
A.
@ the top of a 3 minute mark for 18 minutes
Station 1: 1-4 Rope Climbs
Station 2: Freestanding Handstand Work with Partner
Station 3: Tuck Rock to Tuck Sit x 15
B.
3 Minute Max row for calories
3 Minute Box Jump Overs 30/24
3 minute Run for Max Distance
Notes:
Gymnastics practice and a short metcon, I won’t be scoring either, come in and get some work done.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2017 04 16
Kids/Teens Spring Camp @ CrossFit South Bend!
Our focus is on building a great foundation for your child/children that they can use throughout their growing stages of life. During our six weeks together we will develop and nurture team building, emotional and physical skills that your child/children use inside and outside the gym. We will start each class learning and reviewing the basic movements used in Crossfit with an interactive game that will allow a transition into teaching them proper body mechanics and ending out our hour with a fun and competitive game or a new skill.
When?
May 6th – June 17th (June 3rd will be off)
2017 04 14
A bit of appreciation and looking into the new year
Hey all,
Another huge thanks and a lot of gratitude to all of you who helped make this crossfit open a success. We wound up placing the highest in the northern indiana area, even with a few of our top athletes not putting scores in!
Typically the CrossFit Open marks the end of a training season, and the beginning of the next…for us anyway.
For some of you, this is year round training with not much regard to a particular cycle or peak for competition.
We will be changing up the programming quite a bit leading into the next year, we do care about your comments, questions, concerns. But no one can benefit from it until you get in on the discussion!
If you aren’t a part of the CFSB Member Group, click the link to join, and get in on the discussion!
https://www.facebook.com/groups/1676325469334739/
2017 04 13
Can I ever have pizza and cookies again?
Video Transcript:
Today we’re going to try to answer the question, can I ever have pizza and chocolate chip cookies again? Now, it really isn’t about those two particular foods, I just happened to use my two favorite off plan treats as examples, but for you it could be something like wine or lasagna or chocolate or whatever it is that’s your absolute favorite off plan thing.
This is a question I get a lot and in particular, I get it from people who are in the following situations. One situation is people thinking about starting the journey of eating healthy for the first time. They’re like, well, if I do this am I ever going to be able to have these things again? Another set of people is people who have transitioned from eating mostly processed and refined foods most of the time to real, whole food and to the point where they’re cooking and not eating fast food and processed foods as much and they’re wondering, hey, when my grandma makes those chocolate chip cookies for Thanksgiving or Christmas or when it’s my wedding or an anniversary or a birthday or something like that, can I have these things?
Now, the answer as always with all the things that we discuss is, it depends. It depends. The general answer is something like, yes, you can have those things. But it depends. So what does it depend a lot on? It depends a lot on the state of your health. So for example, if you have a chronic health condition like an autoimmune condition, let’s say celiac or ulcerative colitis or some other chronic health condition, then it may be and probably is a very, very good idea to stay away from these things long term because they can be very, very, very pro-inflammatory, especially in the case of autoimmune conditions. But also more generally.
Now, if you don’t have one of those things, then the decision is really up to you and I can’t sit here and tell you that those things won’t adversely impact your health, but that being said a point that I always try and drive home that I think is crucially important is the following. There is more to health than food, and there is more to life than health. So health is incredibly important. I think health is something that makes life all the more enjoyable and is a necessary condition for doing a lot of really amazing and important things. But health is not everything.
So what are the conditions under which you would have pizza and chocolate chip cookies, even if they are negatively impacting your health? Well, a good way to think about it that I really like is the idea that save it for a really, really special occasion. The hard part here is people always wonder what does occasionally mean? I tend to think and from what I’ve seen from both myself and the people I work with is that true, legit special occasions don’t really have much more than once or twice a month. There might be some unique months but generally, once or twice a month.
Like if you planned out your year of special occasions that you thought were going to happen, real, legit special occasions are once or twice a month. Like, a birthday for a immediate family member, or your brother’s wedding, or a major job promotion. Someone bringing doughnuts to work on a Wednesday or you going through the checkout counter and seeing the candy bar you like or there just randomly being nachos at a restaurant on a Saturday is not a true special occasion.
So it needs to be a true special occasion, and in addition to that it needs to be a food that you really enjoy. It shouldn’t just be something that you eat just because it’s there. For example, if you’re at a wedding, this actually happened to me at one point a few years ago. If you’re at a wedding and there’s lasagna there, I just happen not to like lasagna, it’s just not my thing, you shouldn’t go for the lasagna. You should save what you really, really want to have for that really special occasion.
So you want to make sure, A, that it’s a legit special occasion, and realistically if you’re having more than two of these a month your definition of what a special occasion is too broad. And B, it needs to be something that you really, really, really, truly, deeply want and you’re willing to accept the consequences that may come digestive or in terms of brain fog or what have you. If both of those things are satisfied, then enjoy it and have it and eat it mindfully, don’t just scarf it down, have it with other people and celebrate but do so in a way that you are actually, truly enjoying it.
So I would say if you do not have a chronic health condition and if it is a truly special occasion and if it’s something you truly, truly, truly want, then in those instances, yeah. Your grandma’s famous chocolate chip cookie recipe for Thanksgiving or that one thing that your parents always make when you go home or something like that, or if you’re traveling to a foreign country and it’s these folks who are making something that’s their best dish and it contains something that you don’t normally eat in it and you don’t have a chronic health condition, just have it. It’s that one thing that one time, it will be okay. Really, with these things, we can stand a little bit of it once in a while. It’s when we have it repeatedly, that’s an issue.
All right guys, so I hope I’ve answered the question for you. Can you ever have pizza and chocolate chip cookies again, and thank you guys for tuning in. I’ll see you next time.
2017 04 12
Hey all, we are closed on Easter! my bad, I posted a workout, forget that I did that.
Have a wonderful Easter everyone!
2017 04 11
Monday Bright Spots – Amy and Masters Regionals
A Letter from Coach Amy
Every training year has its highs and lows and this one finished higher than expected 
😃#mastersregionalsqualifer for the 3rd year. My goal for the #crossfitopen2017 was to place in the top 130-150 in the world given my previous years finishings of 184 & 167. With a new training model by my #ccpopexcoach @b83 I surpassed that number greatly and landed at 101!!!!!
Still room for improvement and 1 year almost done from our 3 year training plan has me excited to stay the course and see the gains! #opexfitness#remotecoaching ! Thank you @b83 and @crossfitsouthbend my gym family, who continually give me encouragement and support to keep pushing harder 
💪🏻 — with Opex and Brandon Wilton at Crossfit South Bend.
2017 04 10
[cs_content][cs_section parallax=”false” 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”]YO COLLEGE STUDENTS, CLICK HERE! if you’ll be leaving for the summer
Wellness Wednesday – Marlanna’s Story: No More Acid Reflux after 20 years!
CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page
Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare
***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!)**
Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title=”Fitness and Competition Below” open=”false”]Fitness or Competition?
Hey all, this week leading into the new year I will be throwing out two options. Fitness or Competition. This will be a test for one week, then I will gather some feedback.
The Goal splitting programs
Neither program will be “easier” or “harder” than the other. The difficulty is what you make of it while lifting load and how fast you move. These all depend on your current experience and skill level, and your intent of training.
If you are newer, meaning you haven’t been training with us for more than 1.5 years, and you still have some strength imbalances, are unfamiliar with the more advanced movements, you may want to stick to Fitness.
Fitness is not a “modified” or “easier” program. The movements might be modified as we wouldn’t program a muscle-up or snatching for our Fitness group, BUT the volume is usually higher with a tempo to the lift which makes this program perfect for movement correction, body composition goals and boosting general health and fitness. This challenges athletes on more of a cellular level and is extremely challenging if you go as heavy as possible in the strength work and follow the prescriptions i.e. the tempo, rep range, interval intensity, etc.
Safety First
Because of the high skill involved in the Competition programming it is very important to assess your skill set before deciding to join in for the day. If you struggle with ring dips and have little experience in Olympic lifting, it might not be a smart option to jump into a day of heavy snatches and muscle-ups. Fitness is a great foundational program to help build strength and keep your body feeling healthy without putting you through dynamic and aggressive positions that you might not be ready for. If you have no clue how to perform the movements in competition for that day, then you may want to step back to Fitness for that day.
Ask Your Coach
If you aren’t sure which program is best for your needs, consult your coach! We will steer you in the right direction and give you our honest opinion about what we think would be most beneficial for you! We are here to help and make sure you get the most out of your experience at CrossFit South Bend.[/x_accordion_item][x_accordion_item title=”Monday 4.10″ open=”false”]FITNESS
A.
4 Rounds
Snatch Grip RDL x 8 @ 4111
rest 60s
Max Reps Push Ups in 60s
rest 60s
B.
For Time
30 Calorie Row
25 Burpees
20 Strict Pull Ups
COMPETITION
A.
4 Rounds
Snatch 1.1.1
rest 60s
Max Reps Ring Dips in 60s
rest 60s
B.
For Time
30 Cal Row
30 Burpees
30 Chest to Bar Pull Ups
Notes:
A.
Score Weight and Reps
The push ups do not have to be unbroken, challenge yourself but make them pretty
B.
Score Time
Burpees are classic burpees
If you cannot perform chest to bar, there are no bands involved, you drop back to fitness[/x_accordion_item][x_accordion_item title=”Tuesday 4.11″ open=”false”]FITNESS
A.
Every 90 seconds for 3 Rounds
Station 1: 10 Goblet Squats @ 3111
Station 2: 10 Ring Rows @ 3011
Station 3: 30-60s Plank on elbows
B.
9 Minute Amrap
10 Single Arm DB/KB Thrusters (5/5)
60 Singles or 30 Doubles
COMPETITION
A.
Every 90s for 3 Rounds
Station 1: Full Clean + Front Squat 1+4
Station 2: 10 Left Arm Dumbell Rows
Station 3: 10 Right Arm Dumbell Rows
B.
Amrap in 9 minutes
10 Barbell Thrusters @ 125/85
50 Double Unders
Notes:
A.
Don’t score anything, get the work done and write it down in your own journal.
B.
Score is total repetitions
For Fitness, break them up into 5/5 each arm
Struggle with Doubles and Can’t hit the Rx’d Competition weight? Do Fitness.[/x_accordion_item][x_accordion_item title=”Wednesday 4.12″ open=”false”]FITNESS
A.
Every 5 Minutes for 6 Rounds
Run 200m
1 Max Unbroken Set of Kettlebell Swings, rest remaining time
COMPETITION
A.
Every 5 Minutes for 6 Rounds
Run 400m
5 Clean and Jerks, heavy – rest remaining time
Notes:
Fitness: score reps
Comp: Score load range
For fitness, you’ll roll in, grab your KB right away and hit a max unbroken set, rest remaining time
For Competition, they don’t have to be touch and go, but treat it like a 1.1.1.1.1 with 10s rest between.
Warm Up: Coaches, throw in a clean and jerk technique/warm up for everyone then disperse for practice and moving to fitness/comp[/x_accordion_item][x_accordion_item title=”Thursday 4.13″ open=”false”]FITNESS
A.
15 Minutes to Find a 10 rep max Single Arm Press each arm @ 3011
B.
4 Rounds – not for time, share dumbbells and get the work done
5 Strict Pull Ups
10 Burpees
15 Steps Dumbell Death March
COMPETITION
A.
Find a 5rm Push Press
B.
4 Rounds – not for time, share dumbbells and get the work done
10 Pull Ups
15 Burpees
20 Steps Dumbell Death March
Notes:
Fitness: score 10rm wt and no score for B
Comp: Score 5rm weight, and no score for B
Fitness: Start LIGHT on part A. Share dumbbells and move with purpose on the Death March
Competition: Of course its from a rack, for the wod – you can kip. Challenge yourself and make it pretty on the death march.[/x_accordion_item][x_accordion_item title=”Friday 4.14″ open=”false”]FITNESS
A.
20 minutes to finish
Back Squat 5.5.5.5 @ 30X1
B.
15 Minutes to finish
Bent Over Row 8.8.8.8 @ 3011
C.
Tabata Sit Ups
COMPETITION
A.
20 Minutes to find a Back Squat 1rm @ 30X1
B.
15 Minutes to find an 8rm Bent Over Row @ 30X1
C.
Tabata Toes to Bar
Notes:
Everyone, score load and reps
Fitness: pretty self explanatory here, for the sit ups you can anchor your feet with whatever implement you want.
Competition: Just get in and feel out a heavy single for the day, set a benchmark leading into the next block of training.[/x_accordion_item][x_accordion_item title=”Saturday 4.15″ open=”false”]FITNESS AND COMPETITION
A.
Every 3 minutes for 18 minutes
Station 1: Accumulate 30s in a pull up iso hold or, 4 Rope Ascents
Station 2: Accumulate 30s in a box handstand hold, or accumulate Freestanding handstand hold time – and work with parter
Station 3: 60s Contralateral Dead Bug, or 15 Reps Tuck Rock to Tuck sit
B.
Teams of 3
3 Rounds each
Row 500m
Notes:
A. This is gymnastics practice for everyone for a bit.
B. Go Hard[/x_accordion_item][x_accordion_item title=”CLOSED FOR EASTER Sunday 4.16″ open=”false”]EASTER – we are closed
Have a wonderful easter everyone 🙂
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2017 04 09