[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”]Wellness Wednesday: Primal Kitchen Part 2: The Food!
Nice Work! Keeping the new open gym times
17.6 This week, friday night, same time…whats it going to be?
ALWAYS GOING ON
New Facebook Page: Introducing the CrossFit South Bend Members Facebook Group Page
Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare
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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=”Monday 3.27″ open=”false”]A.
4 Rounds
90s to perform: Non Dominant Side Single Arm Press x 8-12
90s to perform: Dominant Side Single Arm Press x 8-12
90s to perform: Max UB L-sit Hang
Score range of weights, and range of l-sit.
B. CP
“Jackie”
1000m Row
50 Thrusters @ 45#
30 Pull Ups
score is time
Notes:
A.
Press: Start with your weak side on the single arm presses, you can pair up with someone if you are using the same weights as them
L-sit Hang: for the unbroken L-sit Hang, Keep yourself honest with where your feet are dropping to – if you can’t maintain parallel to your hips, try single leg out or tuck sit.
B.
This will run in waves, fastest through first so no one bottlenecks too hard in the thrusters. you can sub any lighter weight to keep the thrusters manageable, for the pull ups, any scaling is acceptable.[/x_accordion_item][x_accordion_item title=”Tuesday 3.28″ open=”false”]A.
4 Rounds
20 Walking Lunges
60s Contralateral Dead Bug
rest 60s
Score WL Weight
B. Aerobic
Amrap in 12 minutes
20 Russian KBS
20 No Push Up Burpees
score is reps
Notes:
A.
Scaling for Walking Lunge is…
Weighted WL >> Non Weighted WL >> Single Leg Glute Bridge x 10 each leg
B.
Choose a scaling that keeps you moving consistently through the workout.[/x_accordion_item][x_accordion_item title=”Wednesday 3.29″ open=”false”]A. Aerobic Pacing
3 rounds – 3 minute amrap
Run 10 Yard Shuttles
rest 3 minutes between rounds
after the last 3 minute rest, perform
3 Rounds – 3 minute amrap
Row for calories
rest 3 minutes between rounds
Score: total up all of your shuttles and calories, add all that shit up.
Notes:
work in staying consistent with pacing, I should see consistency here and no dying.
This format, if the class size is large enough, some may start on the rower – if its even bigger, we will stagger some on the rest and some on the run so they alternate. warning to coaches, this takes 36 minutes – so get your shit together.[/x_accordion_item][x_accordion_item title=”Thursday 3.30″ open=”false”]A.
4 Rounds
12-15 Reps of a Vertical Pull
50 Yard Overhead Dumbell Walk Non Dominant Arm
50 Yard Overhead Dumbell Walk Dominant Arm
rest 60s
score max reps in pull
B. CP
5 Rounds
30s Push Press
rest 30s
30s Double Unders
rest 30s
score total reps and weight used
Notes:
A.
don’t care if you use bands or mix your grip – a vertical pull is all I want here.
To clarify again, a vertical pull is a pull up – with a supinated, prone, mixed grip – anything you want.
To get to 15-20? Bands, Kids bar with supported feet, anything you fuckin’ want
don’t be afraid to go heavy in the overhead DB Walk
B.
challenge yourself in the push press weight, not looking for a 30s set of unbroken push presses so don’t be afraid to go a little heavier.
scaling for double unders: dbl unders >> if you have SOME dbl unders, I want them >> if you have no double unders, I want singles.[/x_accordion_item][x_accordion_item title=”Friday 3.31 – 17.6 Tonight!” open=”false”]A.
3 Rounds
8-12 Non Dominant Side Staggered Stance RDL’s
Max Left Side Plank
8-12 Dominant Side Staggered Stance RDL’s
Max Right Side Plank
score: none, there are a lot of moving parts here so just get the work done
B. CP
3 Rounds
1 minute row for calories
1 minute wall ball
1 minute burpee box jumps with step down
1 minute rest
score is total repetitions
Notes:
A. this staggered stance movement is going to be new to a lot of you, so stay light and control the movement. move through this at a manageable pace.
B. athletes will file into the row – all starting on the row, no transition time so move that ass.[/x_accordion_item][x_accordion_item title=”Saturday 4.1″ open=”false”]A.
Teams of 2
Amrap in 25 minutes
30 Ten yard shuttles
30 Deadlifts
30 Hand Release Push Ups
15 Muscle Ups or 30 Pull Ups
Notes:
Share the work between your teams of 2![/x_accordion_item][x_accordion_item title=”Sunday 4.3″ open=”false”]A.
Amrap in 45 minutes
Row 1k
10 Push Up Shoulder Taps
20 Lateral Box Step Ups
30s Superman Hold
50 yard single arm farmers carry non dominant arm
50 yard single arm farmers carry dominant arm
10 single arm russian kb swings non dominant arm
10 single arm russian kb swings dominant arm
10 Hollow Rocks
Notes:
Move through at a smooooooooth pace[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2017 03 26
