CrossFit South Bend

Workout Log: CFSB – Class Programming
Start Date: 2022-04-11
End Date: 2022-04-17

Monday April 11, 2022
Title: Monday
Status: pending

Warmup: The run is the warm up here! you can build across sets if you’d like

A) Bodyweight Accumulation + Run Work: 1 Minute Run *10yd shuttles 🙁
45s Walk
x 12 Sets
+
rest/walk 7 minutes
+
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
rest 60s

Tuesday April 12, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift: *15 Minute cap
@3111; 4×3; rest 2 minutes
B) Bench Press: *15 Minute cap
@3111; 4×3; rest 2 minutes
C) Core Work: 13 Minute Amrap
90yd Farmers Carry
25 Abmat Sit Ups
45-60s Prisoner Superman Hold

Wednesday April 13, 2022
Title: Wednesday
Status: pending

Warmup: Coaches choice you’ll choose either practice or express today
+
Snatch RDL
Hang Snatch Pull
Hang Snatch High Pull

A) Snatch – 15 Minute: PRACTICE
3 Hang Muscle Snatch
5 Overhead Squat to a power position or full
rest 60s

EXPRESS
5 Heavy but pretty sets of the complex
1 Hang Snatch Above the knee
2 Hang Snatch below the knee
1 Snatch
B) Mixed LB: PRACTICE
13 Minute Amrap
10 American KBS
10 No Push Up Burpees
60 Single Unders

EXPRESS
13 Minute Amrap
6 TNG Power Snatch @ 50% of 1RM
6 Burpees Over Bar *lateral, two foot jump
30 Double Unders
rest 30s

Thursday April 14, 2022
Title: Thursday
Status: pending

A) Back Squat: @3111; 4×3; rest 2 minutes
B) Strict Pull Up: @3111; 4×7; rest 2 minutes

*if you can hold the tempo well, perform them weighted
*only one band allowed

if performing Ring Rows
@3111; 7×7; rest 60s
C) Core Work: 13 Minute Amrap
90yd Goblet or Dual KB Front Rack Carry
5 Kipping Toe to Bar
10 Ball Slams
5 Side Plank Rotations/side

Friday April 15, 2022
Title: Friday
Status: pending

Warmup: Coaches Choice, you’ll choose either PRACTICE or EXPRESS today
+
Clean RDL
Hang Clean Pull
Hang Clean High Pull

A) Clean 15 Min: PRACTICE
3 Hang Muscle Clean
5 Front Squat to power Position or full
rest 60s

EXPRESS
5 Heavy but pretty sets of the complex
1 Hang Clean above the knee
2 Hang Clean below the knee
1 Clean
B) Mixed UB – Teams of 2 – I go, you go (rounds): PRACTICE
15 Minute Amrap
8 Strict Press *pulled from floor
30s Plank on Hands
15 Cal Assault BIke

EXPRESS
15 Minute Amrap
8 Push Press or Push Jerk *pulled from floor
15 Calorie Row @ damper 10; tough

Saturday April 16, 2022
Title: Saturday
Status: pending

A) Mixed MAP 6: 3 Minute Amrap
10 Alternating DB/KB Snatch
100yd Shuttle
2 Min Rest
x 4 Sets
+
rest 5 minutes
+
3 Minute Amrap;
Assault BIke; every 10 cals stop and perform
5 Burpees
2 min Rest
x 4 Sets

Sunday April 17, 2022
Title: Sunday
Status: pending

Rest Day – Happy Easter Everyone!

Workout Log: CFSB – Class Programming
Start Date: 2022-03-21
End Date: 2022-03-27

Monday March 21, 2022
Title: Week 3/4 Monday – Mixed Modal
Status: pending

Warmup: Coaches Choice

A) Get the work done – 45 minute cap: 500m Row
rest 60s
10 Alternating Turkish Get Ups
rest 60s
400yd Jog
rest 60s
50yd Bear Crawl
rest 60s
Accumulate 60s/side in a Side Plank
rest 60s
x 3 Sets

*outside, yes, it’s yds.

Tuesday March 22, 2022
Title: Tuesday – FBR
Status: pending

Warmup: Coaches Choice

A) DL Squat + Pull: 5 Sets
90s to perform; @20X1; 10-12 KB/DB Goblet Squat
90s to perform; @20X1; 10-12 Standing Barbell Curl

*if you max out the DB at #100 for the reps, use two KB in the front rack
B) SL Squat + Push + Core: 15 Minute Amrap
20 DB Walking Lunges; rest 30s
12-15 Narrow Grip Tricep Push Ups; rest 30s
30-60s Hollow Hold Variation rest 30s

Wednesday March 23, 2022
Title: Wednesday – Snatch/MAP 9 Mixed
Status: pending

A) Warm Up/Snatch Technique Work: 20 Minutes of Coaches Choice Full Snatch Technique
B) Aerobic: 20 Minute Amrap
150 Jump Rope Singles or 50 Double Unders
50 Step Ups
40 No Push Up Burpees
30 Cal Assault Bike

Thursday March 24, 2022
Title: Thursday – FBR
Status: pending

Warmup: Coaches Choice

A) DL Bend + Push: 5 Sets
2 min to perform; @20X1; 10-12 Barbell RDL
2 min to perform; @20X1; 10-12 Dual KB/DB Floor Press

B) SL Squat + Pull + Core: 15 Minute Amrap
6-8/side DB Step Up; rest 30s
15-20 Straight Arm Lat Pulldown; rest 30s
15-20 Sit Up Variation; rest 30s

*if you can’t perform the step ups with quality at a 90 degree angle, then don’t add DB

Friday March 25, 2022
Title: Friday – Friday/MAP 9 Mixed
Status: pending

A) Warm Up/Clean and Jerk Technique Work: 20 Minutes of Coaches Choice Full Clean and Jerk Skill Work
B) Aerobic – Mixed Modal: 20 Minute Amrap; high turnover
100yd Run
10 Air squats
8 Single Arm Alternating Devil Press

OPTION 2
100yd Run
10 Alternating DB Snatch
10 Air Squat

Saturday March 26, 2022
Title: Saturday – FBR
Status: pending

Warmup: Coaches Choice

7 Push Press

7 Burpees

+

10 Cal Assault Bike

+

40yd Farmers Carry

I’ll explain on Saturday 🙂

Sunday March 27, 2022
Title: Sunday – MAP 10
Status: pending

A) MAP 10: 5 Sets
2 Minute BIke
2 Walk
2 Minute Row
2 Walk
2 Minute Amrap; 25yd sled push + 50yd jog
2 Minute Walk

Maybe they should be

I’ve heard this plenty of times before.

“This workout is not fun, it’s boring, I don’t like it.”

Definitely not during the kids/teens class – those workouts always look fun.

But when I DO hear it, I think – I wonder why this person thinks this is boring?

side note: I also think that its OKAY to think a workout is boring, it’s valuable insight

Consider the following.

-Do you use workouts as a way to deload from the stress of life? and when you don’t get a workout that gives you a high-intensity dopamine hit it doesn’t feel worth your time?

-Do you use fitness marketing as a lens with which you deem things to be fun or cool?

-Do you think something high intensity will lead to a quicker arrival at your end goal?

-Does [insert movement or workout here] make you feel self conscious about your skill level relative to others or your body?

-Does the environment, music, temperature, number of movements in the workout need to be exactly to my liking to enjoy a workout?

-Does my limited amount of patience with something like a 15 minute bike make the workout boring?

Or is there another reason?

When deciding what your workout regime should consist of there is always a balance between needs and wants. Sometimes these are aligned, and sometimes not.

For example, when considering writing workouts for an Individual (not the group)

You start with a conversation around what you want to accomplish in fitness and why

You’re assessed to find your capabilities relative to those goals

You start with what you’re capable of with the design.

THEN we can have conversations around likes, dislikes, and finding balance between it all.

Writing effective workouts for group is a little more complicated, that’s a post for another time though (maybe next week)

The best program in the world won’t work if you find it boring, and sexy workouts aren’t always effective.

A program might be super fun, but if it fast tracks you or isn’t aligned with your goals, it won’t work in the long run.

What is the fix here?

Maybe it’s having a conversation around the boring stuff and how it serves your goals.

Maybe it IS making the workout a little more fun, and having a trade-off for progress

Like being social? maybe you could use the group atmosphere

Care more about having a workout tailored for you? Maybe you need an Individual program

Or maybe it’s changing your goals altogether

I think it’s silly

Workout Log: CFSB – Class Programming
Start Date: 2022-03-14
End Date: 2022-03-20

Monday March 14, 2022
Title: Monday
Status: pending

A) Warm Up: 10 Minutes of Foam Rolling
+
15 Minute Amrap; all light, easy
60s Easy Assault Bike
10 Russian KBS
10 Prone Y
10 Alternating Cossack Squats
B) Option 1: For time; 12 Minute Cap
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Men; 95 lb, then 115 lb, then 135 lb
Women; 65 lb, then 75 lb, then 85 lb

C) Option 2: For time; 12 Minute Cap
21 Bent over Barbell Row
42 double-unders
21 thrusters
18 Bent over Barbell Row
36 double-unders
18 thrusters
15 Bent Over Barbell Row
30 double-unders
15 thrusters

*stick with the same weights the whole time

Tuesday March 15, 2022
Title: Tuesday – FBR
Status: pending

Warmup: Coaches Choice

A) DL Squat + Pull: 4 Sets
90s to perform; @20X1; 6-8 KB/DB Goblet Squat
90s to perform; @20X1; 6-8 Standing Barbell Curl

*if you max out the DB at #100 for the reps, use two KB in the front rack
B) SL Squat + Push + Core: 18 Minute Amrap
20 Goblet Reverse Lunge; rest 30s
15-20 Single Arm Tricep Kickback; rest 30s
30-60s Hollow Hold Variation rest 30s

Wednesday March 16, 2022
Title: Wednesday – Snatch/MAP 9 Mixed
Status: pending

A) Warm Up/Snatch Technique Work: 20 Minutes of Coaches Choice Full Snatch Technique
B) Aerobic – Cyclical Biased: 20 Minute Amrap
90 Jump Rope Singles or 30 Double Unders
12/9 Cal Assault Bike
30s Forearm Plank
10 Box Jumps w/SD

Thursday March 17, 2022
Title: Thursday – FBR
Status: pending

Warmup: Coaches Choice

A) DL Bend + Push: 4 Sets
2 min to perform; @20X1; 6-8 Barbell RDL
2 min to perform; @20X1; 6-8 Dual KB/DB Floor Press

B) SL Squat + Pull + Core: 18 Minute Amrap
10/side Goblet Step Up; rest 30s
15-20 Dead Bug Pullovers; rest 30s
Max Sit Variation; rest 30s

*if you can’t perform the step ups with quality at a 90 degree angle, then don’t add DB

Friday March 18, 2022
Title: Friday – Friday/MAP 9 Mixed
Status: pending

A) Warm Up/Clean and Jerk Technique Work: 20 Minutes of Coaches Choice Full Clean and Jerk Skill Work
B) Aerobic – Mixed Modal: 20 Minute Amrap; high turnover
6 Single Arm Alternating Devil Press
9 Air Squats
120yd Run *10yd increments
15 Abmat Sit Ups

*if you can’t keep the push up strict, do the workout below (there is no cyclical work here, spend more time doing good push ups

6 No Push Up Burpee
9 Incline Push Ups
12 Russian KBS
15 Abmat Sit Ups
120yd Run

Saturday March 19, 2022
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Squat + Pull: 4 Sets
@20X1; 6-8 Back Squat
@20X1; 6-8 Strict Pull Ups
rest 2 minutes

*if you can’t do the pull ups here without using more than 1 band, do a ring row
B) Push + Pull + Bend: 18 Minute Amrap
@20X1; 8-10 Strict Press; rest 30s
@20X1; 8-10 Single Arm Row to Hip rest 30s
20-30 Banded Pullthrough; rest 30s

Sunday March 20, 2022
Title: Sunday
Status: pending

A) MAP 10: 3 Sets
3 Minute BIke
3 Walk
3 Minute Row
3 Walk
3 Minute Amrap; 25yd sled drag + 50yd jog
3 Minute Walk

Workout Log: CFSB – Class Programming
Start Date: 2022-03-07
End Date: 2022-03-13

Monday March 7, 2022
Title: Monday
Status: pending

A) Warm Up: ON A RUNNING CLOCK
0-12 Minute Amrap
20s Single Leg Glute Bridge Hold Left Leg
20s Single Leg Glute Bridge Hold Right Leg
20s Quadruped plank
10 Russian KBS
10 Push Ups
10 Alternating Active Straight Leg Raise
+
12-22; work up and finish
2-3 Sets @ race pace
50 Jump Rope Singles
2 Deadlifts or KBS
2 Bar Facing Burpees
2 Deadlifts or KBS
2 Bar Facing Burpees
50 Jump Rope Singles

B) Option 1: For Time; 10 Minute Time cap
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlifts
Bar-facing burpees

225/155 on DL
C) Option 2: For Time; 10 Minute Time cap
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlifts @ light weight or Heavy American KBS
Lateral No Push Up Burpee Over Bar

Tuesday March 8, 2022
Title: Tuesday – FBR
Status: pending

Warmup: Coaches Choice

A) DL Squat + Pull: 4 Sets
90s to perform; @20X1; 10 KB/DB Goblet Squat
90s to perform; @20X1; 10 Standing Barbell Curl

*if you max out the DB at #100 for the reps, use two KB in the front rack
B) SL Squat + Push + Core: 18 Minute Amrap
20 Dball Bear Hug Walking Lunges; rest 30s
20-30 Banded Tricep Extensions; rest 30s
25yd/side Single Arm KB/DB Carry; rest 30s

Wednesday March 9, 2022
Title: Wednesday – Snatch/MAP 9 Mixed
Status: pending

A) Warm Up/Snatch Technique Work: 20 Minutes of Coaches Choice Full Snatch Technique
B) Aerobic – Cyclical Biased: 20 Minute Amrap
12/9 Cal Assault Bike
90 Jump Rope Singles or 30 Double Unders
150yd Run
30s Forearm Plank

Thursday March 10, 2022
Title: Thursday – FBR
Status: pending

Warmup: Coaches Choice

A) DL Bend + Push: 4 Sets
2 min to perform; @20X1; 10 Barbell RDL
2 min to perform; @20X1; 10 Dual KB/DB Floor Press

B) SL Squat + Pull + Core: 18 Minute Amrap
10/side DB Step Ups; rest 30s
20-30 Banded Straight Arm Lat Pulldowns; rest 30s
20-30 Abmat sit ups; rest 30s

*if you can’t perform the step ups with quality at a 90 degree angle, then don’t add DB

Friday March 11, 2022
Title: Friday – Friday/MAP 9 Mixed
Status: pending

A) Warm Up/Clean and Jerk Technique Work: 20 Minutes of Coaches Choice Full Clean and Jerk Skill Work
B) Aerobic – Mixed Modal: 20 Minute Amrap; high turnover
3 Strict Push Up Burpee
6 Air Squats
9 Russian Kettbell Swings
12 Cal Assault Bike or Row

*if you can’t keep the push up strict, do the workout below (there is no cyclical work here, spend more time doing good push ups

3 No Push Up Burpee
6 Incline Push Ups
9 Air Squats
12 Russian KBS

Saturday March 12, 2022
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Squat + Pull: 4 Sets
@20X1; 10 Back Squat
@20X1; 10 Strict Pull Ups
rest 2 minutes

*if you can’t do the pull ups here without using more than 1 band, do a ring row
B) Push + Pull + Bend: 18 Minute Amrap
@20X1; 10 Barbell Bench Press; rest 30s
@20X1; 10/side Three Point Row; rest 30s
20-30 Goblet Good Morning; rest 30s

Sunday March 13, 2022
Title: Sunday
Status: pending

A) MAP 10: 60 Minute Amrap
5 Minute BIke
5 Minute Walk
5 Minute Row
5 Minute Walk