CrossFit South Bend

[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=”Click me for important announcements” open=”false”]Say goodbye to train heroic

New Shadow Coach Andrew Foster

Wades Army 2016! Click here for details

September Fundamentals Begins this week as well! 

Wellness Wednesday –Nikki’s Story – Eating healthy while flying most weeks for work

Stay tuned for Barbells for Boobs as well!

***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=”This weeks programming – Intensification” open=”false”]So, without getting too in depth with this – We just finished 8 weeks of accumulation, we are now going to transition over to intensification for the remaining 4 weeks of the 12 week block before we test. So you’ll see the volume drop a little in strength, the conditioning will pick up a bit – which is what some of you have been getting a hard-on for. To visualize the difference between Accumulation and Intensification in regards to what it would look like in one movement. Lets say, we tested a Front Squat 1rm.

Test Week – Front Squat 1rm:

Noticed a lot of issues in general population with upper back support, valgus knees, strength/confidence issues in the full bottom position.

Intent: to increase 1rm Front Squat, not necessarily to work heavy long volume – as a priority for most of the population, strength is top tier over volume.

Conceptualize on how to remedy those problems through the 8 weeks of accumulation – could be X, or X causing the issue.

Devise a plan on how to approach these issues – for instance:

upper back could be remedied by a lot of scapular work, kelso shrugs, scap pulls and the like

valgus knees should be remedied by hip flexibility work, ankle flexibility work, single and double leg glute work

confidence in the bottom position could be remedied by spending more time (tempo) in the bottom position to work confidence, simply increasing reps and sets of front squats working on the neural patterning of the Front Squats, it could simply be strength – this one gets down to just doing the moment and doing it correctly.

Action the plan: Take those items, and put it into programming whereas the majority of the population will be exposed to it – if we really want to improve it (is it a priority over the others?) probably not putting it on the weekends, the difference between exposing it to 20-30 people or 100-130 people on a weekday.

Progress: The first 8 weeks of accumulation involve a progressive nature in either one or multiple of the following – sets, reps, tempo, rest between sets, exercise selection. This ensures we aren’t throwing everyone in the deep end, the equivalent of moving the volume up 10% at a time OR just throwing someone in the deep end of the volume and watching them sink or swim.

Transition to Intensification After 8 weeks you shift away from the supplemental work and inch your way closer to the conditions of the actual tested movement. Although most novices will PR at this point anyway – pull the volume back, here is a simple 6 week look at what it could look like.

Accumulation – working on controlling the descent and confidence in the bottom

Front Squat 3×5 @ 4301 (15 total reps )

Front Squat 4×5 @ 4301 (20 total reps)

Front Squat 5×5 @ 4301 (25 total reps)

Intensification – stripping the tempo to use the new found confidence in the bottom that hopefully improved structure to apply to the tested lift.

Front Squat 7.5.3.5.3 @ 31X1 (23 total reps)

Front Squat 5.3.1.3.1 @ 31X1 (13 total reps)

Front Squat 3.2.1.2.1 @ 31X1 (9 total reps)

Retest Front Squat: Gather new noticing about the people who tracked and tested the prior 1rm, gather fresh noticing for the new batch of Crossfitters that have entered the fray in the middle of the cycle or just recently.[/x_accordion_item][x_accordion_item title=”Monday 9.5.16 CLOSED FOR LABOR DAY” open=”false”]Hey, we are closed – its Labor Day.

Open Gym is from 8-10 though, come in and mess around for a bit.[/x_accordion_item][x_accordion_item title=”Tuesday 9.6.16″ open=”false”]Tuesday 9.6.16

A. 15-20 minutes to establish

Front Squat 6.4.2 @ 52X1

rest 3-5 minutes between sets, during that time perform 8 scap pulls with a 3 second pause at the top

***score is weights used

B.

15 Minute amrap

10 Pull Ups

15 Sit Ups

50 Double Unders

[Notes:]

A. Take some time to work up to a heavy 6 for the front squat, you’ll add weight and hit a 4, then again for the 2. Just make sure that first 6 is solid. You’ll notice the tempo has moved up from the last time. This will be the last piece in the accumulation for this before we strip the tempo.

B. You can sub ring rows for strict pull ups, but make them hard enough where 10 kind of suck. You can kip these as well now that we are getting away from the strict variants a bit more. Or if it makes sense for your “function” do strict.

For scaled – Double unders will be a 1:1 singles to doubles. If you have some doubles we can find some common ground to work with.

You can use an ab-mat, those are reserved for first come first serve, people with newly tattooed tramp stamps on their lower back – or low back models.

[Coaches Notes:]

The 6.4.2 should be WORKING SETS, of course this is in context of how much experience you have as well. I want that first 6 to feel like you couldn’t have gotten a 7th, and so on through the 4.2.  – On the other end of the spectrum, if you don’t have any experience you may want to just use the 6 and 4 to find a moderate 2 for the day.

The wods focus has a bit more aerobic to it this time, but just the accumulation of volume in the strict pull ups and double unders, a bit of core work as well is still the main focus. This may feel like “conditioning” for someone who is a stud with pull ups, thats fine this time through – slight modifications may be appropriate to move some people from regular to chest to bar or otherwise.  Try to move through the workout at a smooth pace, if that gives you an indication of what I am looking for. I don’t mind seeing a 5.3.2 on the pull ups if that gives you an idea as well.[/x_accordion_item][x_accordion_item title=”Wednesday 9.7.16″ open=”false”]Wednesday 9.7.16

A. Strength Work

15-20 minutes to establish

Close Grip Bench Press 6.4.2 @ 62X1, rest 3-5 minutes between sets

***score is weight for your sets

B. Strength Work

3 Rounds

Romanian Deadlifts 8-12 @ 33X1

Weighted Bench Dips 8-12 @ 30×0

rest 2:00

***score is weight used

C. Conditioning – Anaerobic Lactic Endurance

For time

Row 250m

10 Russian KB Swings

10 Burpees

10 Russian KB Swings

10 Burpees

10 Russian KB Swings

Sprint 200m

[Notes:]

A. All of our coaches should know our standards for the CGBP

B. Keep a solid back position, unless otherwise stopped by hamstring tension, your RDL should end with your spine parallel to the ground. Weighted Bench Dips, you can use boxes, you can put your feet on the ground for assistance, just keep to the tempo – once you break tempo you are done. Remember – the reps, sets, tempo, rest dictates the load – NOT THE OTHER WAY AROUND.

[Coaches Notes:]

Parts A and B are some strength work, self explanatory -but for C, this is some Lactic Endurance work.

Lets imagine your body has 5 gears

I want you in 4th gear with steady RPM’s, rather than lactic power which would be gear 4 with high RPM’s. Make sense?

Some traits associated with this type of training – without oxygen, lactate as fuel source, enduring some pain here but not as much as lactic power, maybe a little brain fog/brain drain to really dig deep and finish it hard, heavy breathing with few transitions. Go at a pace where you feel as though you might have been able to go a smidge faster – I completely understand that you COULD go that fast possibly, but thats the different between training and testing. 85% effort on this one here.[/x_accordion_item][x_accordion_item title=”Thursday 9.8.16″ open=”false”]Thursday 9.8.16

A.

6 Rounds

30s Push Press/Burpees

30s Run

rest 4 minutes between rounds

[Notes]

Push Presses are performed on the odd rounds, Burpees on the even rounds – if you are hitting less than 10 per round you are doing it wrong. Looking for a high cycle  touch and go weight. No more that one broken set in that first 30s

I want you to work hard enough in the 60s so that you feel as though you need that 5 minutes of walking to recover before giving it another good effort. Think of a lot of work in a short amount of time, aggression, explosive. This will have more of that “brain fog” after the rounds associated with it on account of the CNS effect of it. Like I said yesterday, this is now gear 4 out of 5 and you are pushing at a high RPM instead of a steady RPM.[/x_accordion_item][x_accordion_item title=”Friday 9.9.16″ open=”false”]Friday 9.9.16

A. warm up/skill

10-15 minutes coaches choice Snatch warm up!

B. Skill and/or Strength

10 minutes to establish a Power Snatch 2rm

take 5 minutes MAX to get your weights on the bar, then start part C immediately.

C. Skill and/or Strength

Every minute on the minute for 8 minutes

1-2 Power Snatches @ 80-90%

D. Optional Shoulder Circuit if time allows – Supplemental Strength

3 Rounds

15 Front Raises

15 Lateral Raises

15 Rear Delt Raises

*perform the sets unbroken, don’t use your body for momentum.

[Notes:]

B. Keep the PS heavy but technically sound.

C. Stay fast and pretty with these

D. Use light weight on these, an unbroken set of 45 without swinging your body and controlling the weight is difficult.

[Coaches Notes:]

You may not be in a position where you should be loading with the power snatch, in that case during the 10 minutes the coach will decide if it will do best to have the athlete hit 3-5 Hang Power Snatches at the 0,2,4,6,8,10 marks during the 10 minute max – at PVC or the bar, working on a specific cue each time. Once you reach a level of competency with the bar or PVC – the coach will decide when you go up in weight, just stay there with the bar and get some practice in for now

If the 8 minute amrap starts and we back the ranges down to 2-3 for you but decide you still will remain and PVC or the bar, so be it.[/x_accordion_item][x_accordion_item title=”Saturday 9.10.16″ open=”false”]Saturday 9.10.16

A.

Dumbbell Row

8.8.8.8

B.

Amrap in 12 minutes – Teams of 2

6 Front Rack Reverse Lunges

Run 100m

[Notes:]

This was a format normally reserved for Friday – we pushed everything forward due to being closed on Monday. Still keeping the horizontal pulling in the strength – because everyone can use it. Moving the single leg work to a CP conditioning format.[/x_accordion_item][x_accordion_item title=”Sunday 9.11.16″ open=”false”]Sunday 9.10.16

A.

Pair Up and talk about TGU’s, and the wall ball set

B.

Hit 1x max effort wall ball set

B.

Amrap in 40 minutes – Teams of 2-3

Person 1: Row 1k

Person 2: Turkish Get Up + Overhead Walk

Person 3: Unbroken Wall Ball Set @ 30% of your max wall balls + Breathing Practice

[Notes:]

Seeing as how I coach this class – I’ll keep all the juicy details and just explain them during class on how I want this to work.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Hey everyone! You’ll be seeing a new Shadow hanging out with some of our current Coaches and starting the process of possibly becoming a Coach at CrossFit South Bend! He will be currently entering into Phase 1 of our 4 Phase Coaching Process. The process has become more extensive with each of our amazing coaches that have went through it and have given feedback with it – wish Andrew some luck!

[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”]Say goodbye to train heroic 🙁

Wades Army 2016! Click here for details

2016 Student Welcome Week! Click her for details

September Fundamentals Begins this week as well! 

Wellness Wednesday – Why stress is killing your sex drive and your gains in the gym

Stay tuned for Barbells for Boobs as well!

***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=”Intent for the week” open=”false”]Hey all!

You may notice the workouts look quite a bit different than normal – this is for good reason.

We have a LOT of people who show interest in CrossFit as the school year comes back in, rather than scheduling 50 appointments and pushing a lot of people into a fundamentals class to a fixed slot, every year we do a free student welcome week.

These weeks are definitely designed with the new person in mind, with some simple skills and aerobic work, no high loading, just get in and lets see you move with some easily scalable options. We design these workouts so that you higher level CrossFitters can be challenged as well.

We will have large groups of people, so you are going to see a lot of team workouts to keep the logistics running smoothly.

We program the workouts for a specific effect, aerobic, simple and fun – or at least…what we define as fun 🙂

We don’t want you feeling wrecked after each workout either, so we will adjust your pace according to your skill level to that you can frequent this week.[/x_accordion_item][x_accordion_item title=”Monday 8.29.16″ open=”false”]Monday 8.29.16

A. Warm Up + Skill Work

Skill work for today’s wod, wall balls

B. Aerobic Wod

Teams of 2-3

20 minute amrap, one person works at a time

50 Wall Balls
600m Run

Score is rounds

C. Cool Down

2 minute pigeon stretch on each side

[Notes:]

Today’s workout, we are looking at a work to rest of 1:2, or perhaps 1:1. You’ll be paired with people close to your strength and ability so that there aren’t three separate balls per team, and you aren’t grinding your team member into the ground. Use any ball you’d like as long as whatever your team chooses you can keep that ball moving the whole time, we don’t care how you break the 50 up between the 3 of you.

The 600m run  is  must be broken up 200m at a time, again, this entire process only 1 person works/runs at a time – you can’t go out and run a 600 for your team.

Novices: Stick to light weight or no weight (air squats) and if your knees bother you, rowing.

Fire breathers: grab you a 30 or 40lb ball

 [/x_accordion_item][x_accordion_item title=”Tuesday 8.30.16″ open=”false”]Tuesday 8.30.16

A. Warm up/Skill Work

Rowing and Kettlebell Swings will be the skill work of the day

B. Aerobic – Teams of 3

3 Rounds each

30s Max Effort Row for Calories
30 to transition

3 Rounds each

30s Max Effort Kettlebell Swings
30 to transition

3 Rounds each

30s Max Burpees
30 to transition

Score total calories, kettlebell swings, and burpees separately per team.

C. Cool Down

Couch Stretch 2 minutes each leg

[Notes:]

Team members will be working one at a time. Person one will Row max effort for 30s, then the team will take 30s to transition, Person two will row max effort for 30s, the team will take another 30s transition, Person 3 will row 30s max effort, then take 30s to transition. That is one round, you will perform all three rounds at that row station with the team before moving on.

Novice: Lower the weight and range of motion on burpees to keep moving through the 30s

Fire breathers: Hard on the row and burpees, heavy on the kettlebell swings.[/x_accordion_item][x_accordion_item title=”Wednesday 8.31.16″ open=”false”]Wednesday 8.31.16

A.

15 minute warm up – Burgener Warm Up + Skill Transfer Exercises 

B.

2 Rounds

3 minute amrap

Max Plate Ground to Overhead while other partner  holds Forward Leaning Rest
3 minute rest

3 minute amrap

Max Ball Slams while other partner holds side pillar
3 Minutes rest

Score is total reps

C. Cool Down

Banded Series

Hamstrings x 45
Cross Side x 45
Open Side x 45

[Notes:]

Part A. Hey, why not do some light/pvc snatch work today for those of you who have never snatched before.

Part B. Notice that this is two rounds OF the two rounds. The way this works for both amraps is…

You can only work to accumulate reps while your partner is up on the held position.
You can switch whenever you’d like

Novices: Modify the plank and pillar to the knees or elevated and strip the weight for the ball and plate.

Fire breathers: Do the FLR on a set of rings, and use the heaviest plate and ball you can find.[/x_accordion_item][x_accordion_item title=”Thursday 9.1.16″ open=”false”]Thursday 9.1.16

A. Aerobic Workout – Teams of 2

For time

Partner 1
Lunge 30ft out
Perform 10 Push Ups
Lunge 30ft back

Partner 2
Lunge 30ft out
Perform 10 Push Ups
Lunge 30ft back

the next rounds, the push ups change from 9 down to 1.

Score is time

B.Cool Down

Coaches Choice Cool Down

[Notes:]

This is a 10 down to 1, jailhouse workout.

I lunge down and do 10 push ups, I lunge back and tag my partner

he does the same

I lunge down and do 9 push ups, I lunge back and tag my partner

he does the same

we continue this for…8,7,6,5,4,3,2,1 until we finish. score is tim

Novices: Shorten the lunge distance and elevate or knees on the push ups

Fire breathers: grab some dumbbells for the lunges and perform deficit push ups.[/x_accordion_item][x_accordion_item title=”Friday 9.2.16″ open=”false”]Friday 9.2.16

A. Warm Up/Skill Work

Push Press!

B. Aerobic – Teams of 3-4

4 minute amrap
10 Yard Sandbag Zercher Walks – heavy, like 100/80

4 minute amrap
Push Presses

4 minute amrap
10 yard Plate Pushes

C. Cool Down

Shoulder Stretch Cool Down – Coaches Choice

[Notes:]

Break this up however you’d like between your team mates, the goal is to get as many “reps” as possible in the 4 minutes – One Person works at a time.

For the Zercher Walks – every 10 yards is a rep, you can stand across from each other to pass the bag, or you can go down and back.

For the Push Presses, I’ll only allow 2 bars per team (if there is a weight disparity). But only one person works at a time and the weight is pulled from the floor.

For the Plate Pushes – every 10 yards is a rep, you can stand across from each other to slide the plate, or you can go down and back.

Novices: Lower the weight…for everything.

Fire breathers: Go heavy and fast.

There is no time between transitions – score is total repetitions.[/x_accordion_item][x_accordion_item title=”Saturday 9.3.16″ open=”false”]Saturday 9.3.16

A. Aerobic – Teams of 4

Team 250’s

250 Chest to Bar Pull Ups
250 Kettlebell Swings 70/55
250 Double Unders
250 Front Squats 115/85

[Notes]

Teams of 4! break it up to get the work done. There will be a particular setup to this wod as well.

Chest to bar: I will make sure you are scaled accordingly to get the appropriate stimulus, and to get through them without ruining yourself for the next few days

Kettlebells: Self explanatory

Double Unders: We will be switching to singles if doubles are not in your vocabulary

Front Squats: also, self explanatory.
___________

Novices: Chest to bar will be pulled back aggressively on this – of course, as far as kb swings – lighter weight, doubles – you’ll do singles, Front squats – you’ll air squat or goblet squat.

Fire breathers – do it Rx’d and do it fast.[/x_accordion_item][x_accordion_item title=”Sunday 9.4.16″ open=”false”]Sunday 9.4.16

A. Aerobic – Teams of 4

For time:

Row 20 Calories
30 Burpees
30 Dumbbell GTO
30 Toes to Bar
100ft Overhead Walking Lunge

[Notes:]

Conga line format –  This is a chipper workout. All four athletes perform the entire workout. Athletes begin behind the line. At Go, the first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station. The athlete in front does not have to wait for anyone behind. A team’s result is the total time for all 4 members to go through the workout.

Novices: I’ll be pulling back range of motion on burpees and toes to bar, and the weight on the dumbbell GTO.

Fire breathers: Hard and heavy on everything.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

A thank you from all of us at CrossFit South Bend

For those of you who don’t know, Caitlin Mills, a long time coach here at CFSB is heading off to Canada!

Thank you for being an exceptional coach over the last few years here at CrossFit South Bend. You brought an sense of style, both in your coaching and fashion that will be hard to match with any of our other coaches.

It has been a busy last few years with tremendous growth at CrossFit South Bend, thank you for being such a big part of that, helping with classes, events, and just being an easygoing and fun person to have around.

Good luck in everything that you do up there in Canada 🙂 Stay in touch and drop in once in a while!

[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;”][cs_text]Interested in our Fundamentals Course?

Our  Fundamentals Course is always right around the corner! Interested in signing up for TWO FREE WEEKS! Click here to do it.

Want some Details? Scroll down to check out the schedule or any other details you may want to know about.[/cs_text][x_accordion][x_accordion_item title=”What is the Monthy Fundamentals Schedule” open=”false”]2015 – 2016 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 Fundamentals: Tuesday August 30th
October Fundamentals: Tuesday September 27th (to avoid Thanksgiving)
November Fundamentals: Tuesday Oct. 25th (to avoid Thanksgiving)
December: Tuesday Nov. 29th (exception: 3 weeks long due to holidays)

Class Times:

Tuesday 7:00pm

Thursday 7:00pm

Saturday 9:00am

THAT SCHEDULE DOESN’T WORK FOR ME!

You may want to check out our Accelerated Fundamentals Course then! Which you can check out by clicking right here![/x_accordion_item][x_accordion_item title=”I don’t want to wait, I want to start tomorrow!” open=”false”]If you don’t want to wait to start until our next scheduled Fundamentals, and you’d like to start the Fundamentals RIGHT NOW! We also offer an Accelerated Fundamentals, which you can check out by clicking right here! With that you get 6 personal training session to get you ready for class, along with 3 free weeks of CrossFit afterwards! The sessions are scheduled at your convenience.[/x_accordion_item][x_accordion_item title=”I’d like to sit down and chat first, I have questions!” open=”false”]Want to sit down and discuss your goals and how we plan to meet them?

Easy, click here to schedule a Free No Sweat intro

During the No Sweat Intro we will meet for a private 20 minute chat about your goals, and what CrossFit South Bend can do to help you achieve those goals. No pressure, no obligation. Just a chance to see if CrossFit South Bend is a good fit for you.[/x_accordion_item][x_accordion_item title=”The schedule looks like I might miss a few classes” open=”false”]If you will be missing a Fundamentals class, no worries, we can do some make up work to catch you up. Try not to miss as many as you can though because each one builds on the prior class. But if you have to, just email Brandon@crossfitsouthbend.com and we will get it organized for a makeup during the Fundamentals. We usually allow up to 2 missed sessions, if you are going to be missing 3 or more, you may want to consider an Accelerated Fundamentals here.[/x_accordion_item][x_accordion_item title=”Signing up for a membership” open=”false”]The first two weeks of each month are free! We want people to give CrossFit a good honest try before they decide whether or not it is for them. After that first two weeks if you decide CrossFit is for you, you can sign up and continue out the rest of the month. You can find out prices right here[/x_accordion_item][x_accordion_item title=”Want to sign up and already know how to perform CrossFit movements?” open=”false”]

[/x_accordion_item][x_accordion_item title=”Questions about anything?” open=”false”]

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

[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”]

Amy’s Treat Corner-Chocolate, Caramel, and Coffee Almond Bark

Wades Army 2016! Click here for details

2016 Student Welcome Week! Click her for details

Stay tuned for Barbells for Boobs as well!

***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 8.22.16″ open=”false”]Monday 8.22.16

A. Strength

20-25 minutes to hit a 6×5 Deadlift @ 32X1, rest 3-5 minutes between sets

***score deadlift weight.

B. Muscle Endurance

At the top of the minute for 12 minutes

Minute 1: 30 seconds of plyometric push ups @ 45#
Minute 2: 30 seconds of Toes To Bar

***score total repetitions

[Notes:]

A. you have some heavy 6’s to go off of from the week before last – use those numbers to dial it in. Do the math and understand that if you want to get your sets in, and get appropriate rest, you’ll have to start your first set around the 9 minute mark, work up with some fast sets to your working weight. Thats if you have that prior number to go off of, if you didn’t do the heavy 6’s, just work up within the four sets to find your heavy 5’s – I’d prefer these are all heavy sets though, lets say your 1st set should be within 10% of your heaviest last set if you climb.

B. For this one, I’d like you to accumulate volume, so if the reps are broken within that 30s mark, thats fine, as long as you are giving it a solid effort. The continuum for push ups is:

elevated push ups –> push ups on floor –> plyometric push ups at varying levels of height

Break up the TTB however you’d like to in the 30s[/x_accordion_item][x_accordion_item title=”Tuesday 8.23.16″ open=”false”]Tuesday 8.23.16
A.

3 Rounds

Bulgarian Split Squat x 8 each leg @ 60X1, rest 20-30s between legs

Bent Over Barbell Row x 8 @ 60X1

rest appropriately in between exercises

***score your weights for the BSS and Bent Row

B.

Sprint Prep Warm Up – Primarily with the calves and hip flexion

C. Alactic Power/Endurance

5 Rounds

@ the top of a 3 minute mark

One Full Length Plate Push @ 95% Effort (45#)

try to keep walking between rounds

***Score – no score, just get after it

[Notes:]

A. You have some prior numbers for this the week before last as well, the tempo has changed a little – so it may be a little more difficult. Keep that in mind.

B. This is just one aggressive ass plate push the full length of the turf – we will have it marked out so we can have a little room for setup on each side of the turf. just get into a line and @ the top of the 3 minute mark, you’ll haul ass across to one person, who can then push it back. This shouldn’t feel like complete death, you should be able to get up and wobble right into a walk to recovery a bit, I shouldn’t see your output drop a huge amount either.[/x_accordion_item][x_accordion_item title=”Wednesday 8.24.16″ open=”false”]Wednesday 8.24.16

A. Conditioning – Lactic Power

5 Rounds

60s to perform

10 Unbroken Fast Push Presses

Row max meters in remaining time

walk 5 minutes between rounds

***score push press weight and total meters rowed for each round, should look like this
135#/255, 135#/265, etc

B. Optional Cool Down

5-10 Amrap Cool Down

4-6 Moose Antlers
30 Singles
4-6 Childs Pose
30 Second Goblet Squat

***Don’t score, its a cool down

[Notes:]

A. I have a particular setup in mind for this one so that it flows well and you get the correct response, what response you might ask? Think of it this way…I want you to work hard enough in the 60s so that you feel as though you need that 5 minutes of walking to recover before giving it another good effort. Think of a lot of work in a short amount of time, aggression, explosive. This will have more of that “brain fog” after the rounds associated with it on account of the CNS effect of it. This is now gear 4 out of 5 and you are pushing at a high RPM instead of a steady RPM.

B. The aerobic is shifting back a little on account of the volume increasing on these lactic power days – the rounds and time are going up for the Lactic Power, so the effort and movement selection is pulling back to something that resembles recovery work a bit more, just breath and move smooth through the light aerobic work. This is definitely sustainable, gear 1 of 5, zone 1, however you want to look at it. Hit quality movement inchworms – work on your breathing.[/x_accordion_item][x_accordion_item title=”Thursday 8.25.16″ open=”false”]Thursday 8.25.16

A.

15-20 minutes to find

Back Squat 6.4.2 @ 52X1

between your working sets, accumulate 3×10 supinated banded pull aparts with a 2 second pause at the back end

***Score is weight for 6.4.2. BS

B.

10 minute amrap

2 Heavy As Possible Turkish Get Ups

Max Unbroken Kipping Pull Ups

***Score is total number of pull ups and TGU weight

[Notes:]

A.

The tempo has been lengthened for the squats, use your numbers from a couple weeks back as a guideline. Make sure you pack the shoulder for that 2 count on the banded pull apart.

B.

Pull Ups can be kipping, chest to bar if you want, these are now unbroken sets, once you drop – you are done–  Coaches choice on the scaling for the individual. If you are a C2B stud, why not work on UB muscle ups?

For the TGU – use something heavy. like. heavy heavy.[/x_accordion_item][x_accordion_item title=”Friday 8.26.16″ open=”false”]Friday 8.26.16

A.

20 minutes to find

Press 3×2-3 @ 32X1, rest 2-3 minutes between your heavy working sets

***Score is press weights

B.

10 minutes to establish

Power Clean 2rm

C.

Every minute on the minute for 8 minutes

2-3 Power Cleans @ 70-80% of today’s 2rm

[Notes:]

A. stick to the tempo, you’ll notice the rep scheme has dropped from last week, which should allow you to hit a heavier load.

B. Treat these Power Cleans like 2 separate heavy singles, once you drop, reset, big breath, hit the next one.

C. This is a little heavier this time than last PC, seeing as how its a 2rm now and a higher %. I have a range of weights you can perform on this one of 2-3 if you are feeling good or bad about it. This will just continually get heavier and heavier before we retest the CP Power clean workout.[/x_accordion_item][x_accordion_item title=”Saturday 8.27.16″ open=”false”]Saturday 8.27.16

A.

With a running clock

0-15:

Warm Up

15-30:

Establish a heavy Front Squat single

30-35:

Change Plates to 80% of what you hit for your heavy single

35 – 55:

5 Rounds

200m Run
5 Front Squats @ 80%
30 Double Unders
2 Rope Climbs

Notes:

These saturday CP workouts are all on the clock, so when we get in, we get the clock rolling with or without you. These Front Squats are pulled from a rack. There are subs for Rope Climbs – just come in prepared to climb the ropes. These workouts should run from smooth to grindy back and forth, note the aerobic work mixed in with the more challenging work.[/x_accordion_item][x_accordion_item title=”Sunday 8.28.16″ open=”false”]Sunday 8.28.16

A. Skill Work / Recovery

5 Rounds
90s Row @ 70-80%
90s Muscle Up Transitions
90s Step Ups
90s Inchworms in place
90s Light reverse sled drag

[Notes:]
Just some muscle up skill work mixed in with some recovery work, get that blood moving – here are some pro’s of aerobic training btw for those of you interested

#1- Enhances transportation of oxygen to working muscles

#2- Increased enzyme availability for muscle endurance

#3- Provides ATP required to resynthesize PCR during times of low activity between high efforts.

#4- Liberate Free Fatty Acids for fuel (regulates body fat distribution)

#5- Speeds recovery between high intensity training sessions

#6- Improves cardiovascular health and function[/x_accordion_item][x_accordion_item title=”Bring A Friend Week / Student Welcome Week Begins Tomorrow 8.29!” open=”false”]Click here for all the details you could ever want

http://crossfitsouthbend.com/2016studentwelcomeweek/[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]