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 NEW THINGS!” open=”false”]Wellness Wednesday – How to easily make restaurant quality food at home

Fundamentals – July Fundamentals registration is open

New Summer Swag up to order! Click here to get you some

New Offerings at CFSB: Functional Diagnostic Nutrition – Now Available at CFSB!

New Stuff: CFSB Banner Program

CrossFit Football Seminar Coming to CFSB! 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!)***[/x_accordion_item][x_accordion_item title=”Monday 6.20.16″ open=”false”]Monday 6.20.16

A.

15-20 minutes to find:

Close Grip Bench Press 2rm @ 30X1

score weight

B.

3 Rounds – 5 minute each round

@ the top of each 5 minute mark perform

8-12 Front Squats, pulled from the ground
400m Run

rest the remainder of the time

score on the whiteboard – i’d like to know your weight, and if you can give me where you are finishing each round that would be cool too. so it may look something like this

2:30 @ 135, 2:20 @ 155, 2:18 @ 155.
[Notes:]

CGBP:The close grip bench press will be performed per our standard of  having your index finger directly on the line where the knurling meets the smooth section of the bar. 3 down, 0 at the chest, fast as possible up, 1 second at the top.

Front Squats: You can move up as the rounds progress if you’d like, but stay in the range of 8-12 and keep the reps clean, these reps are unbroken by the way. I am looking for a seamless transition from the front squats to the run.[/x_accordion_item][x_accordion_item title=”Tuesday 6.21.16″ open=”false”]Tuesday 6.21.16

A.

Every minute on the minute for 10 minutes: 3 Tall Power Cleans

B.

Ever minute on the minute for 10 minutes: 3 Clean Lift Offs @ 21X1

don’t score the skill work

C.

15 Minutes to complete

50 Strict Pull Ups
100 Russian KB Swings
150 Double Unders

Partition the reps however you’d like to finish

score on the whiteboard time or total reps performed

[Notes:]

Part A and B are technique work, which means light, fast, and smooth for the weight selection – I don’t care if it is a PVC pipe. You can ONLY move up in weight if the coach tells you to do so for these two.

The way I am envisioning this; the coach will take 5 minutes to gloss over the tall power clean, then start the emom (everyone can start from the bar and move up from there if t0ld by the coach, if not, you stay at the bar until told otherwise) After the emom, the coach will gloss over the clean lift off to above the knee and then start the emom, again, everyone starting from the bar.

The tall power clean should possibly take around 12-15 seconds from the bell if you are proficient with it as should the clean lift off with the assigned tempo, the time it takes for you to finish coupled with how sound the movement looks gives me an idea of if you should be moving up or not. If it takes you 30-40 seconds to finish the lift, then you probably had a lot of  thought involved with the movement and should stay relatively low in weight. This is also skill work so it should be low fatigue and snappy – we aren’t hitting a max triple at either of  these today. For those people who are a little more developed in these movements, go ahead and hit it.

Part C: Scale appropriately and get the work done however you’d like. Try to get some thinking done prior to coming in on how you want to break this up – we aren’t going to give you 10 minutes to get a damn plan on the board.[/x_accordion_item][x_accordion_item title=”Wednesday 6.22.16″ open=”false”]Wednesday 6.22.16

A.

3 Rounds

8 minute amrap

10 No Push Up Burpees
10 Sandbag to Shoulder
100 Yard Shuttle

2 minutes rest between amraps (yeah, 2 minutes)

score rounds on the whiteboard

[Notes:]

okay…lets see if I can explain this without creating a diagram.

preferably, this workout is done outside.

each person is set onto a yard marker outside with a sandbag.

we have 11 yard markers – 0, 5, 10, 15, 20, 25, 30, 35, 40, 45, 50.

If we have more people than yard markers, the other athletes will be placed across the parking lot from another athlete who is on a yard marker.

in place, you will perform 10 no push up burpees on your yard marker, 10 sandbag to shoulder, on your last sandbag to shoulder rep – keep the sandbag on your shoulder and perform a 100 yard shuttle.

the shuttle will be performed by stepping out from wherever you are at on the yard marker, cutting and running to the 50, then cutting and running to the 0, then run back to wherever you were at on the yard markers for the next round. If you are at a 0 or 50 yard marker, you will perform a down and back.

be consistent on rounds and rest 2 minutes between – you may have to pull back the intensity/speed with such little rest.[/x_accordion_item][x_accordion_item title=”Thursday 6.23.16″ open=”false”]Thursday 6.23.16

A.

Back Squat 2rm @ 30X1
15- 20 minutes to get it done

score weight

B.

4 Rounds
30 seconds of toes to bar
30 seconds rest
30 seconds of push press
30 seconds rest

score total reps on the board

[Notes:]

Back Squat – this is a setup for next weeks testing – there is no rest at the bottom but we are still controlling that tension on the way down. Use this number as a guideline for what you may want to hit next week.

Part B: you can break sets up during the 30, but try to choose a weight and scaling that allows you to move consistently throughout.[/x_accordion_item][x_accordion_item title=”Friday 6.24.16″ open=”false”]Friday 6.24.16

A.

5 Rounds
3-5 Overhead Squats
rest 30s
3-5 Chest to bar
rest 2:00

B.

20 Minute amrap @ 70% aerobic – smooth and easy

5 Inchworms, arms only
10 Cal Row
40 yards KB/DB Waiters Walk/Farmers Walk Combo (20 out, 20 back)
:30s Banded Squat Support

[Notes:]

For the OHS, you can build as long as you have business to do so. Remember, the qualifications to move up aren’t always because you CAN do it, but SHOULD you do it. The small bricks of chest to bar are just to get a little practice in for some of the testers as well as just practice in general.

Part B is some recovery work – so don’t try to crush it – move smooth get sweaty and pick your breathing up.

[/x_accordion_item][x_accordion_item title=”Saturday 6.25.16″ open=”false”]Saturday 6.25.16

A.

5 Rounds

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

rest 1 minute between rounds

[Notes:]

Scale so that you can move smooth through the rounds, stay consistent[/x_accordion_item][x_accordion_item title=”Sunday 6.26.16″ open=”false”]Sunday 6.26.16

A.

4 minutes to perform

row 750m

max toes to bar

*rest 12 minutes

For time

4 Rounds for time

10 Wall Balls

10 Power Snatches[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Hey all, the deadline to order your summer swag is drawing near – click here to order now or it will be first come first serve with very limited supply!

[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.

July Fundamentals: Tuesday July 5th
August Fundamentals: Tuesday August 2nd
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=”CLICK ME FOR NEW THINGS!” open=”false”]New Summer Swag up to order! Click here to get you some

New Offerings at CFSB: Functional Diagnostic Nutrition – Now Available at CFSB!

New Stuff: CFSB Banner Program

CrossFit Football Seminar Coming to CFSB! Click here for details

Under Way! 2016 Summer Sports Strength and Conditioning Camp – its not too late if you want to get in on it.

***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 6.13.16″ open=”false”]Monday 6.13.16

A.

15-25 Minutes of Snatch Technique Work and Snatch Warm Up – Coaches Choice

B.

Every minute on the minute for 18 minutes

Minute 1: 3 Hang Power Snatches

Minute 2: 6-10 Unbroken Strict Pull Ups

Minute 3: 30 seconds of a static pillar – if you can hold a 30 second pillar with no issues, perform alternating hand reach with pillar

[Notes:]

A. coaches choice, by the end of this you should have a general idea of what weights you’ll be working with

B. I want the pulling unbroken, find a scaling that allows you to hit the 6-10 range – I would also prefer a scaling that you start off on the higher end to allow for some attrition. If pillars are no big deal, perform alternating hand reach pillars <– this guy kind of has the right idea, only we like forearms parallel to each other, not turned in and I want you to rotate your thumb upwards and your elbow down so that the shoulder is externally rotated.

[/x_accordion_item][x_accordion_item title=”Tuesday 6.14.16″ open=”false”]Tuesday 6.14.16

A.

Squat 5rm @ 30X1

B.

For time:

150 Push Ups

Every time you break, perform a 200m sprint (100m out and back, outside…you know where it is)

[Notes:]

A. Stripping some of the tempo out of the bottom as we get closer to testing, control that shit on the down – fire up out of the hole, pause at the top to squeeze your glutes and press your ribcage down for a 1 count.

B. Lets give you a range here

If you can do 15 or less push ups as a MAX SET, you should probably scale the workout to incline push ups to some degree, find something you can maybe hit 20 on the first set if you needed to.

If you can do 16 – 25 push ups in a sitting, quality push ups – you are probably fine to do this as Rx’d

If you can stud out 26 or more push ups with no problem, do a deficit push up with a 45lb plate on both sides, still try to touch your chest to the ground – if you don’t, it kind of defeats the purpose of the deficit.

These are obviously just suggestions, you can modify on the fly, I don’t want you finishing in 30 minutes, but I don’t want you to finish the workout in 4 sets either.

This gets us to one other topic – try not to snake the push ups, although I do believe there is a place in training for snaking push ups (let the arguments commence) or to shoot the elbow to the side, or internally rotate the shoulders, there is a reason we teach the push ups the way we do in regards to the context of what we are trying to get out of it and transferability to other movements. So just stay tight – maintain your position, screw your shoulders into the ground, keep the elbows in tight – chin chest hips touching the ground. Here

Oh, and if you have issues running – pain in any way, we shouldn’t have to ask, just row a 250 as a substitution.

[/x_accordion_item][x_accordion_item title=”Wednesday 6.15.16″ open=”false”]Wednesday 6.15.16

A.

3 Rounds

8 Minutes to perform

4 Minute Max Calorie Row
4 Minute amrap of 200m run, 10 Burpees, 10 wall balls

rest 4 minutes

[Notes:]

Scoring is calories, plus the points in the other amrap, a 200m run counts as 20 points. so lets say you got

60 cal
200m run
10 burpees
10 wall balls
200m run
5 burpees

your score is 125.

Find a ball you can squat low enough with, and nail the target every time

Sure, if you are in the middle of a 200m run and the timer goes off… just guess how many meters you ran and use that.[/x_accordion_item][x_accordion_item title=”Thursday 6.16.16″ open=”false”]Thursday 6.16.16

A.

15-20 Minutes to work up to a Hang Power Clean x 3

B.

10 Minute amrap

5 Hang Power Cleans @ 45-55% of 3rm

10 Kipping Pull Ups

Rest 30s between rounds

[Notes:]

A. Anytime you have hang work that is a x2, x3, etc. Unless otherwise specified, you stay connected to the bar. If it were written 1.1.1 instead of x3, it would make sense you are breaking from the bar. But it doesn’t, so don’t.

Please for the love of god, if you know you have issues in the landing position (landing wide, knees forward, not low enough) stay at that weight until you have corrected the issue to move on, I don’t care if its the bar.

B.

These are meant to be fast rounds, given you are taking 30s between rounds during the amrap. So pick something you feel snappy with on both the % and the scaling for kipping pull ups. Don’t jump the gun on the rest either to get more rounds in, take the rest and work on making the rounds fast and unbroken if possible.

[/x_accordion_item][x_accordion_item title=”Friday 6.17.16″ open=”false”]Friday 6.17.16

A.

15-20 Minutes to find Press 2rm @ 30X1

B.

4 Rounds

18 Walking Lunges with high knee step between

rest 30s

Max Unbroken Toes to Bar

rest 30s

[Notes:]

A. We are still stripping some tempo out, no long hold at the top, still a 1 count though, try to beat last weeks tempo press 2

B. The coaches should know what we want here with the high knee lunge step, we want a little balance work here – that may bring your ability to hit heavier weights down, so be it.

Don’t rip your hands on the Toes to bar, you have my permission to leave a few reps in the tank on this one.[/x_accordion_item][x_accordion_item title=”Saturday 6.18.16″ open=”false”]Saturday 6.18.16

A.

5 Rounds

5 Minutes on, 4 Minutes off

10 Thrusters

10 Burpees over the bar

50 Double Unders

[Notes:]

I want something pretty smooth for the thrusters, if you’ve done the workout sage that we used for testing week about 8 weeks ago, use that weight. If not, we will find something that day, again, don’t care if its the bar as long as it looks pretty.

This is going to be a sweaty workout, and I am looking for pacing here and consistency – so give me that, I want your first round to look the same as your last.

Scaling for doubles, we will talk about that during class

[/x_accordion_item][x_accordion_item title=”Sunday 6.19.16″ open=”false”]Sunday 6.19.16

A.

@ the top of a running clock

0 – 20 mark

Row 1k as fast as possible, rest the remainder of the time

20-40 mark

4 minutes to complete as fast as possible, rest the remainder of the time

40 Deadlifts

40 Calorie Row

40-60 minute mark (this one is optional, as we will be going over on time)

4 minute amrap

5 Wall Walks

10 Box Jumps

[Notes:]

These are meant to be as fast as possible efforts, so get after it, I want you to really feel as though you need that rest

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

Hey everyone,

All classes (and the gym) is/are closed on Saturday June 11th at CrossFit South Bend – we will be having our Whole Foods Bring A Friend Day at 9:00am on location at Whole Foods!

Click here for more details

[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_creative_cta padding=”25px 25px 25px 25px” text=”Click Here<br>To Contact Us!” font_size=”36px” icon=”phone” icon_size=”48px” animation=”slide-top” link=”mailto:amy@crossfitsouthbend.com” target=”blank” color=”rgb(241, 250, 238)” bg_color=”rgb(29, 53, 87)” bg_color_hover=”rgb(230, 57, 70)”][/cs_column][/cs_row][/cs_section][cs_section parallax=”false” style=”margin: 0px;padding: 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=”1/2″ style=”padding: 0px;”][x_feature_box title=”What is it?” title_color=”” text_color=”” graphic=”icon” graphic_size=”60px” graphic_shape=”square” graphic_color=”#ffffff” graphic_bg_color=”rgb(168, 218, 220)” align_h=”center” align_v=”top” side_graphic_spacing=”20px” max_width=”none” graphic_icon=”question-circle”]The CFSB Banner program is a program designed to put the names of quality local businesses in front of CrossFit South Bend members. That way if anyone from CFSB needs to hire someone else for a particular service they have some great local businesses to immediately turn to. Think of it as Angie’s List for the CrossFit South Bend community. [/x_feature_box][/cs_column][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/2″ style=”padding: 0px;”][x_feature_box title=”Why are we doing it?” title_color=”” text_color=”” graphic=”icon” graphic_size=”60px” graphic_shape=”square” graphic_color=”#ffffff” graphic_bg_color=”rgb(168, 218, 220)” align_h=”center” align_v=”top” side_graphic_spacing=”20px” max_width=”none” graphic_icon=”thumbs-up”]As small-business owners ourselves right here in Michiana we care about supporting other local business in the area. A few years back we created a CFSB Professional’s Network webpage to let CFSB members know about the services provided by other CFSB members. The only problem we noticed was that people weren’t checking out the webpage to look for other professionals. With the banner program we intend to solve that problem by having the business information presented directly in the gym. [/x_feature_box][/cs_column][/cs_row][/cs_section][cs_section parallax=”false” class=”cs-ta-center” style=”margin: 0px;padding: 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_text_type prefix=”What” strings=” does it cost” suffix=”?” tag=”h3″ type_speed=”50″ start_delay=”0″ back_speed=”50″ back_delay=”3000″ loop=”false” show_cursor=”true” cursor=”|” looks_like=”h3″][x_feature_list][x_feature_box title=”One-time cost for banner to be created” title_color=”” text_color=”” graphic=”icon” graphic_size=”60px” graphic_shape=”circle” graphic_color=”#ffffff” graphic_bg_color=”rgb(230, 57, 70)” align_h=”left” align_v=”top” side_graphic_spacing=”20px” max_width=”none” child=”true” connector_width=”1px” connector_style=”dashed” connector_color=”hsl(0, 67%, 48%)” graphic_icon=”paint-brush”]$100-$150 depending on the banner design[/x_feature_box][x_feature_box title=”CFSB Members who want to advertise their banner in the gym” title_color=”” text_color=”” graphic=”icon” graphic_size=”60px” graphic_shape=”circle” graphic_color=”#ffffff” graphic_bg_color=”rgb(230, 57, 70)” align_h=”left” align_v=”top” side_graphic_spacing=”20px” max_width=”none” child=”true” connector_width=”1px” connector_style=”dashed” connector_color=”hsl(0, 67%, 48%)” graphic_icon=”group”]$50 a month, or $500 a year (17% off monthly price if paid in full up front)[/x_feature_box][x_feature_box title=”non-CFSB Members who want to advertise their banner in the gym” title_color=”” text_color=”” graphic=”icon” graphic_size=”60px” graphic_shape=”circle” graphic_color=”#ffffff” graphic_bg_color=”rgb(230, 57, 70)” align_h=”left” align_v=”top” side_graphic_spacing=”20px” max_width=”none” child=”true” connector_width=”1px” connector_style=”dashed” connector_color=”hsl(0, 67%, 48%)” graphic_icon=”male”]$75 a month or $750 a year (17% off monthly price if paid in full up front)[/x_feature_box][/x_feature_list][x_card animation=”flip-from-top” center_vertically=”true” front_style=”border-width: 8px 8px 8px 8px; border-style: solid; border-color: rgb(29, 53, 87); color: #ffffff; background-color: rgb(69, 123, 157);” front_icon=”ship” front_icon_size=”36px” front_icon_color=”#99cbed” front_title=”What should you advertise your business at our gym?” front_text=”Put simply, we’re all more likely to hire someone we know and like from the gym rather than some stranger that we’ve never met before. The only hurdle for most people in hiring someone from the gym is that most people don’t necessarily know what businesses are represented by the different members of the gym. This banner program is meant to solve that problem. ” back_style=”border-width: 8px 8px 8px 8px; border-style: solid; border-color: rgb(69, 123, 157); color: rgb(29, 53, 87); background-color: rgb(168, 218, 220);” back_title=”How do you go about getting your business to be part of the banner program?” back_text=”Click the button below and we will set you up!” back_button_text=”Click Me!” back_button_link=”mailto:amy@crossfitsouthbend.com” back_button_color=”#ffffff” back_button_bg_color=”rgb(230, 57, 70)” padding=”10% 10% 10% 10%”][/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=”CLICK ME FOR NEW THINGS!” open=”false”]New Summer Swag up to order! Click here to get you some

Wellness Wednesday –Lauren’s Story – 17lbs lost while driving 500 miles a week for work

CrossFit Football Seminar Coming to CFSB! Click here for details

Starting Soon! 2016 Summer Sports Strength and Conditioning Camp

Whole Foods Bring a Friend Day and Paleo Tour Dates released! Click here – as a side note, all classes are cancelled Saturday on account of the BAFD!

Write up – Tempo Movements and Programming

***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 6.6.16″ open=”false”]Monday 6.6.16

A.

15-20 minutes to find Press 2rm @ 30X2

score is weight

B.

Every Minute on the Minute for 20 minutes

Odd Minutes: 20 seconds of Thrusters

Even Minutes: 100 Yard Sprint (50 yard out and back)

score is number of thrusters

[Notes:]

A. We are stripping some of the tempo out as it gets closer to the testing week, I still want that 2 seconds at the top so you can be aware of what your midline feels like in the overhead position

B. Pick a range of motion and weight you feel comfortable keeping steady with the 20 seconds, 80-90% effort on the sprints

[/x_accordion_item][x_accordion_item title=”Tuesday 6.7.16″ open=”false”]Tuesday 6.7.16

A.

15-20 Minutes to find Deadlift 3rm @ 32X1

score is weight

B.

8 Minute amrap

3 Deadlifts at 45-55% of today’s 3rm

3 Pull Ups

6,6…9,9…12,12…

score is # of reps

[Notes:]

A. Just because there is a 2 count at the bottom doesn’t mean you should lose position and tension, use the 3 count on the way down to find your hamstrings

B. Its a ladder, and has the possibility of getting you into a higher volume of reps – just keep the deadlifts clean when you hit that touch and go, and for the pull ups, I would prefer ring rows so you aren’t fumbling to get into a band. Pretty grip intensive day, so stretch your forearms after.

[/x_accordion_item][x_accordion_item title=”Wednesday 6.8.16″ open=”false”]Wednesday 6.8.16

A.

3 Rounds

8 Minute amrap

20 Burpees

20 Kettlebell Swings

20 Ball Slams

30 Double Unders

Rest 6 Minutes between rounds

Score each round with total reps separately

[Notes:]

The Catch: Each round, the movements will be in a different order.

Round 1: See Above

Round 2: Kettlebell Swings, Doubles, Ball Slams, Burpees

Round 3: Ball Slams, Kettlebell Swings, Burpees, Doubles

Try to stay consistent even though you have a different order each time

[/x_accordion_item][x_accordion_item title=”Thursday 6.9.16″ open=”false”]Thursday 6.9.16

A.

15 Minutes to move through Carl Paoli’s pistol progression 1-4

Want to watch a few videos about them before hand? let me help you out 

B.

4 Rounds

Bulgarian Split Squat 8-12, rest 30 seconds between legs

Rest 2:00

500m Row @ 80%

Rest 2:00

[Notes:]

A. Just some prep work

B. Stay in the range for the split squats, don’t sandbag it, but don’t murder yourself on the row either.[/x_accordion_item][x_accordion_item title=”Friday 6.10.16″ open=”false”]Friday 6.10.16

A.

Amrap in 25 minutes

Max Unbroken Chin Ups *supine grip

Farmers Walk 60 yards (30 out and back) AHAFP

Max Banded Tricep Extensions in 60 seconds

Heavy Prowler Push 60 yards (30 out and back) AHAFP

[Notes:]

Just a grind, mosey on through this and try to stay heavy through the amrap, no score, just grind through – if someone is in your way, chill the fuck out and wait for them to finish, people can start on different stations.

Try to hit a 1 second pause at the top of the chin ups, and a 1 second pause at the bottom of the banded tricep extensions as well.[/x_accordion_item][x_accordion_item title=”Saturday 6.11.16″ open=”false”]Saturday 6.11.16

A.

Whole Foods BAFD!

All of the details can be found here

The workout is a surprise, but it will be simple enough to accommodate a large group of people with varied skill levels.

Bring all yo friends for a team wod![/x_accordion_item][x_accordion_item title=”Sunday 6.12.16″ open=”false”]Sunday 6.12.16 – mini comp style

A.

Amrap in 4 minutes

Diane

rest 20 minutes

Amrap in 4 minutes

Fran

rest 30 minutes

Amrap in 4 minutes

Elizabeth

rest 20 minutes

Amrap in 4 minutes

Amanda

rest 20 minutes

[Notes:]

I will have plenty of simple scaling to accommodate to get the right dose response, I am looking for something pretty fast paced through the 4 minutes, but something where you feel as though you’ll need the 20 minute rest. Again, with some of these weekend workouts we are running a bit longer than an hour, so if you can’t stay, get what you can get in, and call it.

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