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=”Saturday 7.9.16″ open=”false”]Saturday 7.9.16

A.

2 Rounds
60 second amrap
15 Unbroken Ball Slams
Max 10 Yard runs in time remaining

**Score is total shuttles

rest 3:00 between rounds

B.

5 Rounds
5 Burpees
50 Double Unders
5 Front Squats at 60-75% of 1rm

20 Minute cap

**Score is time

[Notes:]

A. Lactic Endurance Work – Find something that you can hit for 15 – it can still be challenging, but unbroken I’d like this at @ 85% effort – somewhat hard.

B. CP Battery Work – If you don’t have a 1rm we will find something heavy, we’ll be pulling from racks, also look for some logistical changes depending on the amount of people coming in – the concept will be the same.[/x_accordion_item][x_accordion_item title=”Sunday 7.10.16″ open=”false”]Sunday 7.10.16

A.

On a 20 minute running clock

Row

every 10 calories stop and perform

4 Turkish Get Ups alternating

B.

On a 20 minute running clock

Run

every 100 yards

15 Hollow Rocks + One handstand walk attempt (or wall walk)

[Notes:]

Blah blah blah – consistency and what not. think smooth, sweaty, and sustainable for this one. This is Aerobic Pacing Work @ 70% effort

No score, because if I put in a score…you’ll go harder than I want you to go. Be an adult and come in to do the work without obsessing over a score.

 

[/x_accordion_item][x_accordion_item title=”Monday 7.11.16″ open=”false”]Monday 7.11.16

A.

15-20 minutes to find

Deadlift 2×8 @ 31X1

rest 5:00 between 8’s

**Score is weight

B.

5 Rounds

20s of deficit push ups on 45# plate

rest 40s

20s of Russian Kettlebell swings AHAP

rest 40s

**score is total number of push ups and kb swings combined – note the KB weight too.

[Notes:]

A. Both sets of deadlifts should be heavy as fuck – take the time to warm up to a solid ass heavy 8, I want you to feel like you couldn’t hit another rep.

B. These push ups may not be applicable to all in class – my qualification is something that you can do for 20 seconds, but its hard as hell to do so -you really have to work for it. Same with the Kettlebell Swings – think of it as “As heavy as possible…for 20 unbroken seconds” I don’t care if you swing two 55’s, a dumbbell. Swing something that is challenging[/x_accordion_item][x_accordion_item title=”Tuesday 7.12.16″ open=”false”]Tuesday 7.12.16

A.

3 Rounds

8 Bulgarian Split Squats Left Leg @ 30X1

rest 30s

8 Bulgarian Split Squats Right Leg @ 30X1

rest 30s

8 Bent Over Rows @ 30X1

rest 30s

Max Weighted Pillar Hold

 

B.

3 Rounds

@ the top of a 3:30 mark

Sprint 100 Yards (50 out, 50 back) @ 90% effort

 

[Notes:]

A. Don’t mind if you build on the weights across the three sets if you don’t know where to start, but would like to see some heavy heavy 8s on the back end of this one. If you know where to go for it, hit 3 heavy sets of all of it.

Oh, don’t forget the back angle and the 1 second pause at the top of the row on the bent over rows.

If you can hold a pillar longer then 2 minutes – put a 45# plate on your hips – just be careful of the dismount.

B. Probably the best way to train this is…just to sprint, thats the only way we will get some progress out of this one. The coaches will make sure you are all prepped for the sprints.[/x_accordion_item][x_accordion_item title=”Wednesday 7.13.16″ open=”false”]Wednesday 7.13.16

A.

3 Rounds – 40s to perform @ 90% Hard effort

10 Unbroken Russian Kettlebell Swings

Max effort sprint in remaining time

rest 3:30 between rounds

**score – no score, just train the shit.

 

B.

3 Rounds

3 Minute amrap

10 Burpees

15 Sit Ups

20 Wall Balls

rest 3 minutes

**score is total reps

[Notes:]

A. not everything needs a score, coaches, don’t even put it on the board, just go and do the damn thing – go hard though and keep the kb swings unbroken. don’t sandbag either because its not going on the board.

B. Map 5 – Aerobic @ 80% effort- Pick a scaling that allows for something CLOSE to unbroken sets, it doesn’t have to be, but it should be close. minimal rest and consistent score from round to round.[/x_accordion_item][x_accordion_item title=”Thursday 7.14.16″ open=”false”]Thursday 7.14.16

A.

Back Squat 6.4.2 @ 22X1

rest 3-5 minutes between – during that time perform

10 Dumbbell Kelso Shrugs leg, 10 Dumbbell Kelso Shrugs Right

**Score back squat weights

 

B.

Every minute on the minute for 10 minutes

Odd minutes – 5-7 Unbroken Toes to Bar

Even minutes  – 2-3 High Box Jumps

**score…hmmmm, lets say your ttb scaling  – don’t care about your reps, and your box jump height.

[Notes:]

A. this should be a HEAVY 6, a HEAVY 4, and a HEAVY 2 – moving up in weight each time. In between keep the upper back work heavy but clean.

B.

This is meant to be performed to your own individual difficulty, so for the toes to bar…

TTB

If you can’t do toes to bar, perform straight legged kipping toes to bar as high as you can get them

If you can CRUSH toes to bar, perform 5-7 strict toes to bar

If you can do 5-7 and its challenging, do 5-7.

BOX JUMP

These are box jumps with a step down, these are meant to be high, and the fact that it should be so high you have to rest a little between reps.

 

[/x_accordion_item][x_accordion_item title=”Friday 7.15.16″ open=”false”]Friday 7.15.16

A.

Press 3x 9-12 @ 32X1

 

B.

On a running clock – with no exceptions

0-10 minute mark

find a hang power clean x 3

 

10-15 minute mark

rest and strip weight to 40-60% of max

 

15-23 minute mark

EMOM for 8 minutes

Hang Power Clean x 3 @ 40-60% of 3rm

[Notes:]

A. Keep to the tempo for these presses, its a lot of time under tension here.

B. There are no exceptions to the max or the 5 minute rest, if you aren’t done by the end of the 10 minute mark with the 3rm, you are done – if you are doing it AT the bell – it doesn’t count. If you aren’t ready by the time the 5 minute rest is up, the workout starts without you. Even if you are in the bathroom playing with your phone.[/x_accordion_item][x_accordion_item title=”Saturday 7.16.16 – NO CLASS – BEACH DAY” open=”false”]OOPS! I originally launched a workout on this day – its a Beach day! no classes today, all closed up.

Beach Day: July 16th – 10:00am @ Silver Beach – all classes closed at CFSB

Yep, we will be closed, and we will be meeting at the beach instead – playing some volleyball, maybe doing a workout there. Who knows?! Stay tuned that day and the night before in case of sketchy weather and if there will be any OG time available. I’ll be posting where we will be meeting if here at the gym and leaving and where we will be at the beach.[/x_accordion_item][x_accordion_item title=”Sunday 7.17.16″ open=”false”]Sunday 7.17.16

A.

45 Minute amrap

Teams of 2

Partner 1: Row 750m/600m @ 50% pace

Partner 2: amrap while partner is rowing of

4 Turkish Get Ups

8 No Push Up Burpee Box Jumps

16 Sit ups

[Note:]

More aerobic work – consistency is what I want![/x_accordion_item][x_accordion_item title=”Click me for new things” open=”false”]Wellness Wednesday – Timika’s story – eating healthy as a new mom

CrossFit Football Seminar Coming to CFSB! Click here for details

CFSB Forums – Have any loaded questions? click here to set yourself up on our forums

Some things going on – beach day, jorts day, highlander/strongman comp! click here for details

***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!)***

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[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 NEW THINGS!” open=”false”]Fundamentals – July Fundamentals registration is open and begins this week!n

Amy’s Treat Corner – Donuts!!!

CrossFit Football Seminar Coming to CFSB! Click here for details

CFSB Forums – Have any loaded questions? click here to set yourself up on our forums

Some things going on – beach day, jorts day, highlander/strongman comp! click here for details

Wellness Wednesday – Do I need to buy grass fed beed and wild caught fish?

***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 7.4.16″ open=”false”]Monday 7.4.16

[/x_accordion_item][x_accordion_item title=”Tuesday 7.5.16″ open=”false”]Tuesday 7.5.16

A.

20 Minutes to establish a 1rm Front Squat

**Front Squat 3rm for you noobs**

B.

15 Minute amrap – Teams of 2

Row 10 Calories
30 Double Unders
10 Ball Slams
10 Hand Release Push Ups

[Notes:]

Front Squat: Not sure if you are going low enough? have someone video that shit – don’t ask the spotter, he is spotting you, not checking for depth.

Alternate movements with your partner to accumulate as many rounds/reps as possible in 15 minutes. Partner 1 Rows 10 Calories, Partner 2 Rows 10 Calories, Partner 1 performs 30 doubles, Partner 2 performs 30 doubles. You get the idea. Scale accordingly

This wod isn’t a tester, so try to be consistent from round to round with your partner. coaches will pair you up according to skill level.[/x_accordion_item][x_accordion_item title=”Wednesday 7.6.16″ open=”false”]Wednesday 7.6.16

A.

Establish a Max Pillar Hold

B.

Bent Over Row 5rm @ 31X1

C.

Sprint Prep

2 Rounds – 10 Yards Each

Knee Hug

Quad

Leg Cradle

Straight Leg Kicks

Cocky Walks

Skips

High Knees

Butt Kicks

D.

Alactic Test

2 attempts at 100 Yard Sprint (50 out, 50 back)
**rest 5 minutes or as needed between attempts

[Notes:]

Pillar: exactly what it sounds like, a 45# plate goes under the quads – you touch that baby, you are done. You shoot your hips in the air, you are done.

Bent Over Row: We want your torso parallel to the floor like this– so wherever that leaves your barbell to hang (because you are all built differently) thats fine, but we want high hips, tight straight back, controlled tempo – I want the bar IN CONTACT with you for that 1 count. For those of you who cannot perform pull up testing from last week – this gives us a better bearing on some pulling strength.

All the sprint stuff: Sprints can be sketchy – so lets start off by saying if you have hamstring issues already – perform a 30s max row for meters. Don’t even ask, just do it. Typically an all out effort like this requires a decent warm up hence the simplicity of today’s workout. We want to see how everyone is on that high end speed on a short time duration, these are tests, so get after it and we will keep the timing as accurate as possible by counting off as you are running through.[/x_accordion_item][x_accordion_item title=”Thursday 7.7.16 JORTS DAY” open=”false”]Thursday 7.7.16

JORTS DAY – its jorts day, so you may want to wear your worn in jorts for this one.

A.

Power Snatch/Full Snatch Skill Work, coaches choice – warm up is typically dependent on who is in class

B.

20 Minutes to establish a 1rm Power Snatch/Full Snatch

**If flexibility/skill allows you may full snatch
**Noobs, we will have you hit a 3, but this will more than likely be skill work for you

C.

Light Running Warm Up

D.

2 Rounds

60s Max Effort run for max yards
rest 5 minutes between

[Notes:]

Skill Work and PS: This is the coaches choice for the warm up – and for the max attempt – typically if you have no business loading yet, I’ll have you remain at the bar and just hit sets of 3-4 on every even minute working up – you only get to move up if I think it looks pretty. For people who are in between, solid movement but still a little green, hit a 3 (not touch and go either, separate from the bar for each one) and for those of you a little more experienced, go after a 1rm.

Running?! again?!?!: Yeah, we want to see some middle-low ground running here, not necessarily a sprint, but I want max yardage covered over 60s – you should hate yourself during this. We will have markers drawn on the ground and when the coach says TIME you stop and note your yardage. In order to get an accurate test of this low end stuff our choices are pretty limited to get the right dose response, running – and possibly rowing, but running will be more accurate.[/x_accordion_item][x_accordion_item title=”Friday 7.8.16″ open=”false”]Friday 7.8.16

A.

Max Effort Side Plank Left

rest 90s

Max Effort Side Plank Right

**Score each side separately

B.

15-20 Minutes to find Bulgarian Split Squat 8rm @ 3010

rest 90s – 2 minutes between legs

**score is the weight you can perform with BOTH legs

C.

20 Minute amrap

400m Run

7 No Push Up Burpee Box Jumps

14 American Kettlebell Swings

[Notes:]

Planks: Get right into the planks – this can be a primer for some of the other work here – BUT keep the feet stacked and if you deviate too high or low, call it – don’t internally rotate your body either, I want a solid side plank position.

Bulgarian Split Squat: I’d like the height set up so that its almost right below your kneecap – the benches may not do for everyone, you may have to use plates – that should make it so everyone can lightly tap the knee to the ground or get damn close in regards to tightness- foot up or down, don’t care. don’t use a barbell, its dumbbells for what we are doing. follow the tempo. click here for a video

Wod: pick a weight/box height and cadence you can move smooth through the wod with. It’s a tester, so play it out how you’d like.[/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;”][cs_text]A few things going on here!

July 4th Open Gym Time @ 8am-10am – CFSB Closed the rest of the day

Open Gym time will start at 8am and end at 10am. No official class workout, just get in and get something done if you want it. Don’t be a jackass and show up at 9:30 and want to stay past 10 either, its our holiday too.

Jorts Day: July 7th – All Classes

Wear your most beautiful pair of Jorts – The workout will compliment it. Don’t disappoint me, we always have a good turnout for Jorts day. Also – Jorts are mandatory for coaches as I am the CEO and in charge of dress code.

Beach Day: July 16th – 10:00am @ Silver Beach – all classes closed at CFSB

Yep, we will be closed, and we will be meeting at the beach instead – playing some volleyball, maybe doing a workout there. Who knows?! Stay tuned that day and the night before in case of sketchy weather and if there will be any OG time available.

Highlander/Strongman Competition: August 13th in Ohio – Click here for all details

We have a good following heading to this one already, about 7 of us so far – they lowered the novice weights as well in case you are scared of some of the events. Kilts are also mandatory.

CrossFit Football Seminar: August 20-21 ALL DAY @ CrossFit South Bend! Click here to check it out

Its a damn good seminar, if you want to develop yourself as an athlete or as a coach, its terribly beneficial for both.

Forum on the Website – Click here to check it out

Just reiterating this, we now have forums if any of you want to get some discussion going about anything!

 

 

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Hey all!

So we get some really solid questions about everything from Programming, Nutrition, Lifestyle, Training and the like during class – we don’t always have time to answer them to the fullest with as crazy as things can be.

We now have forums, and hang with us here because we are just beginning to launch it off the ground. Have a question you’d like to create some discussion around? Head to:

www.crossfitsouthbend.com –> Forums

I think getting some discussion moving along will educate both our athletes, and our coaches.

-B

Hey all!

Just putting it out there if anyone is interested in getting some people together for a highlander/strongman competition.

So far, Chet and I are signed up, its on August 13th – Kilts are required, and you can check out all the events by clicking here!

Looking for a kilt? you can get it by looking here on sport kilts

If you sign up, shoot me an email, I’ll be programming a 6 week block of strongman work that I can send you, as well as having a training day perhaps on a Sat/Sun – you can just stay tuned for that as I’ll add you to a group.

[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 NEW THINGS!” open=”false”]Fundamentals – July Fundamentals registration is open

 

CrossFit Football Seminar Coming to CFSB! Click here for details

Open Gym: We are reiterating Open Gym hours, we have noticed a lot of people having no idea what the actual times are, so click here to read.

Wellness Wednesday – Do I need to buy grass fed beed and wild caught fish?

***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=”Testing Week Notes” open=”false”]Hey all, a quick note about testing week.

We have trained a lot of tempo these last 9 weeks, and regardless of whether you like it or not – its here to stay in one fashion or another. We have stripped out the tempo for this week, just make sure you are sticking to the standards of the movement like glue.

It’s important to note that when we program our blocks, we program off of the results we see in class, and the trends that the coaches and I notice. If you don’t put your results in Train Heroic, you aren’t a part of the data, we will still look at all of the whiteboard results, but it helps to have you all put it into Train Heroic! Click here to get your free account on Train Heroic and Start Tracking Right Away. The testing is what typically matters most to us as we go through, that is why we stress it a bit more than some of the sessions through the weeks of training.

Oh, and a note we saw looking over the data last testing week..

for fucks sake. Make sure you:

a. put in the score correctly in train heroic, so you don’t get shot to the top of the leaderboard by putting in a 800lb squat and also skewing our data.

b. make sure your gender is set appropriately AND the weight measurement is selected as “lbs” in the top right corner, and NOT KILOS.

If I see you as a male at the top of the women leaderboard with a 300 kilo squat, I am coming after you.

**Next week we will be having a new style of week instead of a deload, we will be setting some different baselines for the next 9 weeks, AND stay tuned because this next week we will be having an “ask me anything” for those of you wanting to know about programming, or what the focus is, or putting your two cents in. Its great for us to answer questions, and its great for you all as well – lets get some good discussions going with your training or really anything else for that matter. So look for that.

[/x_accordion_item][x_accordion_item title=”Monday 6.27.16″ open=”false”]Monday 6.27.16

A. roughly 10 minutes to warm up and hit your attempt

1 x Max Unbroken Strict Pull Ups

 

B. 20 minutes to establish

to Establish a Back Squat 1rm (or 3rm – see notes)

 

C.

5 Rounds

1 Min to do MAX REPS Russian KB Swings

1 Min Rest

***Notes***

Pull Ups: This is 1 single max effort set of pull ups. Warm as needed, but you have one shot at it. Make sure to keep good positioning, no reaching the chin, bending of the knees, or kicking. If you are unable to do pull ups you will complete a max effort set of ring rows. If you went with this option make sure to check off the RX button. These are prone grip (standard grip)

Back Squat:Today we are going to hit a heavy single. IF YOU are within 3 months of completing Fundamentals or Accelerated Fundamentals you will complete a 3RM. This is that day to go for it, but remember to be smart. Don’t make unrealistic jumps. If form is going to shit, don’t keep adding weight and expect it to get better. Suggested Warm Up 50% x4 155lbs 60% x4, 70% x2, 80% X1, 85% X1, 90% x1, 95% x1, Max, Max

Spotting and some other info for the back squat: if you don’t know how to spot – today isn’t the day to learn. Ask someone who knows or a coach. Also, keep to the standards – if you don’t want someone to tell you it wasn’t low enough, don’t leave anything to chance – either squat all the way down, thats an easy way to avoid a no rep, or video it to get a better gauge of where you are at. Oh…and just use bumpers today instead of metal plates when loading – we have been seeing some shoddy spotting with metal plates on the bar, they aren’t as kind to our bars as the bumpers are. The only time you can switch to metal is if you are 405 and beyond.

Wod: Choose a weight where you feel like you can crush 30 unbroken in the first round – or something you feel like you can push out reps for all 60s

Wod Scoring: Scoring on Train Heroic is reps, on the whiteboard it will be reps multiplied by weight used.[/x_accordion_item][x_accordion_item title=”Tuesday 6.28.16″ open=”false”]Tuesday 6.28.16

A.

15 minutes to establish a Strict Press 1rm

 

B.

For Time

2000m Row

 

***Notes***

Planning out the day: 5-10 minute warm up, leading directly into 15 minutes and not a second more leaves you with 25 minutes elapsed and 35 minutes left in class. If we have 18 people in class that means 3 heats. Average time for a male last time was 8:09 in class, average for female was 9:14. Here is how this shit is going to go down.

Everyone goes through the warm up together, everyone goes through the press together. When assigning heats for the row – fastest rowers go first, you know who you are, if you feel as though you may be a few minutes off from someone else in a heat – go in a later heat. For instance, if we have 13 people in a class, and 3 people have 7-9 minute 2k’s…only those three go first, if we have 6 others in the 9-11 minute range, they go next, the people in the last heat are the people that have no idea what their 2k is, or people in the 11+ range.

Press: No hip movement in the press, make intelligent jumps with this – small small small jumps, 3-5% is a huge jump on this relative to the other movements.

2k: Pace yourself! If you have a prior number, set yourself up for success by watching your splits.[/x_accordion_item][x_accordion_item title=”Wednesday 6.29.16″ open=”false”]Wednesday 6.29.16

A.

20 Minutes to establish a Power Clean 1rm (or 3rm, see notes)

B.

CP Battery Test

8 Minutes AMRAP
Max Power Cleans at 90% of 1RM/3RM

***Notes***

Power Clean: Today we are going to hit a heavy single. IF YOU are within 3 months of completing Fundamentals or Accelerated Fundamentals you will complete a Hang Power Clean or Power Clean 3RM, whichever you are most versed at. This is that day to go for it, but remember to be smart. Don’t make unrealistic jumps. If form is going to shit, don’t keep adding weight and expect it to get better.Suggested Warm Up: Bar x3, 40% x3, 50% x3, 60% x2, 70% x2, 80% x1, 90% x1, 95% x1, MAX, MAX

Max Reps Score: Only click the Rx’d button on Train Heroic if you used your 1rm.[/x_accordion_item][x_accordion_item title=”Thursday 6.30.16″ open=”false”]Thursday 6.30.16

A.

20 Minutes to establish Bench Press 1rm (Or 3rm)

B.

“Annie”

50-40-30-20-10

Double-unders

Sit-ups (no anchoring the feet)

11 minute cap

***Notes***

Bench Press:Today we are going to hit a heavy single. IF YOU are within 3 months of completing Fundamentals or Accelerated Fundamentals you will complete a 3RM. This is that day to go for it, but remember to be smart. Don’t make unrealistic jumps. If form is going to shit, don’t keep adding weight and expect it to get better. Suggested Warm Up 50% x4 155lbs

For Annie:

Your ONLY OPTIONS are

A. Rx’d

50-40-30-20-10 Double Unders, Sit Ups

B. Cutting 50% of the double under volume

25-20-15-20-5 Double Unders

50-40-30-20-10 Sit Ups

C. 2:1 Singles to Doubles

100-80-60-40-20 Singles
50-40-30-20-10 Sit ups[/x_accordion_item][x_accordion_item title=”Friday 7.1.16″ open=”false”]Friday 7.1.16
A.

20 Minutes to establish a Deadlift 1rm (or 3rm)

B.

For time

400m Run
40 Wall Balls 20/14 – 10′,9′
200m Run
20 Wall Balls

***Notes***

Deadlift: Today we are going to hit a heavy single. IF YOU are within 3 months of completing Fundamentals or Accelerated Fundamentals you will complete a 5RM. This is that day to go for it, but remember to be smart. Don’t make unrealistic jumps. If form is going to shit, don’t keep adding weight and expect it to get better.

Wod:

*If unable to run, scale a 1:1 on the row – 400 for 400, and 200 for 200.

*Pick a wall ball weight that you can consistently nail your intended target with.

[/x_accordion_item][x_accordion_item title=”Saturday 7.2.16″ open=”false”]Saturday 7.2.16

A.

“Sage”

20 Minute Amrap

20 Thrusters 135/95
20 Pull Ups
20 Burpees

***Notes***

For the Workout: Use a scaling that makes sense for you

Thrusters: Try not to get above 50% of your max thruster weight, if you do not have a max thruster weight, you should feel as though you could hit 20 reps unbroken if you needed to.

Pull Ups: Scaling here is either standard pull ups, or ring rows. Lets keep away from the bands.

Burpees are standard

If you have a prior score at this workout – use that scaling!!!

[/x_accordion_item][x_accordion_item title=”Sunday 7.3.16″ open=”false”]Sunday 7.3.16

A.

Lactate Test

3 Rounds for time:

Row 250m

10 KB Swings @ 70/55

10 Burpees

10 KB Swings @ 70/55

10 Burpees

10 KB Swings @ 70/55

Row 250m

Rest exactly 12min b/t rounds

***Notes***

All out, don’t hold back

This looks at your ability to use lactate as fuel. Too much lactate for some will cause premature fatigue as your body does not have enough time to flush it out of your bloodstream. For those who have done lactate training before this was not a problem. Your ability to recover quickly and in some cases use excessive lactate as fuel is optimal which is reflected in your times.

I’d like to make slight modifications for some of you to get the time down to get the correct stimulus out of you (within reason) some of you may not have developed the ability to head down this energy system pathway.

Lets look at some avatars

Sarah – 5:51 (average time across 3) – inability to recover quickly enough due to excessive accumulation of lactate in the bloodstream causing premature fatigue and excessive breaks. With proper training this will get better.

Leann – 4:37 (average time across 3) – good recoverability. Shows good ability to use lactate as fuel.

Nick – 5:16 (average time across 3) – inability to recover quickly enough due to excessive accumulation of lactate in the bloodstream causing premature fatigue and excessive breaks). With proper training this will get better.

Jeff – 9:20 (average time across 3) – low to moderate recoverability. Able to recover to a point but not able to go 100% consistently. Lactate tolerance okay but on the low end. With proper training this will improve.

Zach – 4:16 (average time across 3) good recoverability. Shows good ability to use lactate as fuel.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]