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BLOG POST – Being late to class
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NUTRITION: What is inflammation?
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MEMBER STORY – Beast Women and Pull Ups – Kat C’s Story
NEW CLASSES ARE HERE TO STAY [/accordion_item][accordion_item title=”Monday 2.22.16″ parent_id=”” id=”” class=”” style=””]Monday 2.22.16
A.
15 minutes to perform Close Bench 5rm
B.
Split Jerk Skill Work
C.
5 rounds
2 minutes to perform
5 Split Jerks AHAP
Max Double Unders in time remaining
Rest 2 minutes between rounds
Notes:
CLOSE GRIP BENCH: Here is a painful amount of setup detail
Setup
Lying on your back feet with solid contact on the ground with head and hips on the bench, Eyes should be lined up slightly past the bar on the south side of the bar, Your hips and shoulders should be as close as possible creating a slight arch in the low back, Grip the bar about with your pointer fingers right next to the smooth, Your grip can vary in width, but should be no wider than pointer fingers just outside of the smooth.
Execution
Take a big breath and hold throughout rep, Bar starts over bottom of sternum, Lower bar until bar makes contact with your body, Violently drive bar upward maintaining a vertical path, Drive feet into ground pushing back towards shoulders, Maintain active, neutral shoulders throughout the whole set, do not let shoulders protract or round, Take a breath between reps.
SPLIT JERKS
Skill Work is coaches choice, these are pulled from the floor, so you will be limited by your ability to clean the weight. No Racks. Deal with it
DOUBLE UNDERS
Scaling is coaches choice
GOALS FOR SPLIT JERK:
Try to get within 80-90 of your 1rm Clean and Jerk, again, percentages are very relative to the person.[/accordion_item][accordion_item title=”Tuesday 2.23.16″ parent_id=”” id=”” class=”” style=””]Tuesday 2.23.16
A.
Teams of 4
8 minutes Max Prowler Pushes Hi/Lo handle – 15 Yards out, 15 yards back @ 185/120
transition :30 seconds
8 minutes Max Distance Plate Pinch Carry – 10 yards out, 10 yards back @ 45/35
transition :30 seconds
8 minutes Max Rope Climbs
transition :30 seconds
8 minutes Max Sandbag Toss 80/60
Score:
Only one person works at a time, score is total trips, carries, climbs, and tosses separately on the board.
Notes:
WOD DETAILS
The Teams will start at a different station and rotate from there, your teams of 4 will alternate with one person working at a time to get as many reps/trips in the 8 minute blocks.
PROWLER PUSH
You’ll push it high handle down, You will then push the low handle back, then switch out keep the pushes fast and switch out quick. 15 yards down, 15 yards back = 1 trip
PINCH PLATE CARRY
You may have to scale this one if you have tiny hands, make sure if you drop them you start back from where you dropped them at. 10 down and 10 back = 1 trip
ROPE CLIMBS
Scaling is rope lowers, WEAR SOCKS – don’t be a dum dum.
SANDBAG TOSS
Sandbag starts on the floor, pop it up to the shoulder and toss it over. Prepare for a sandy cloudy gym.
GOALS:
Move fast on your rounds, you have a 3:1 rest to work – so get stuff done – TEAMWORK![/accordion_item][accordion_item title=”Wednesday 2.24.16″ parent_id=”” id=”” class=”” style=””]Wednesday 2.24.16
A.
25 minute amrap
Row 15 Cals
Max Toes to Bar
Run 200 yards (10 yards at a time)
Wall Sit :45
Notes:
ROW
self explanatory. row. The rowers will be placed on the turf.
TOES TO BAR
Scaling – either knee ups, or sit ups.
RUN
We will have a 10 yard section marked off of the blacktop that you’ll be running. (this is 10 trips the way we will have it set up, 10 yards down, 10 yards back)
WALL SIT
Click here, this is what it is, if you don’t know. looking for a 90 degree angle here.
GOAL:
4 or more rounds in the wod[/accordion_item][accordion_item title=”WOD RELEASE DATE! Thursday 2.25.16″ parent_id=”” id=”” class=”” style=””]Like us here at CFSB? Show us by clicking here to review us on google, or here to review us on facebook.
Thursday 2.25.16
A.
20 minutes to establish heavy 3 squat in this format
Unrack bar
Hold :15 seconds
Squat x 1
Hold :15
Squat x 1
Hold :15
Squat x 1
Rack Bar
B.
15 minute amrap – Teams of 2
10 Kettlebell Swings 70/55 Russian
10 Push Ups
10 Wall Balls 20/14
Score is total repetitions
One person works at a time, completing an entire round of 10-10-10 before the partner goes.
Notes:
SQUAT:
Try to keep a good posture and a tight midline through the holds.
SQUAT GOAL:
Shoot for 75-85% of your 1rm.
WOD
Exactly what it sounds like, keep the push ups and the wall balls honest, you’ll do an entire round, then your partner will go.
GOALS:
Shoot for 10 or more rounds in the wod[/accordion_item][accordion_item title=”Friday 2.26.16″ parent_id=”” id=”” class=”” style=””]Friday 2.26.16
5 Rounds
Minute 1 Power Snatch + 3 Overhead Squats AHAP
Minute 2 Max UB Strict Chin Ups
Minute 3 Perform 10 Box Jumps 24/20
Minute 4 Rest
Notes:
COMPLEX PS + OHS:
These are pulled from the floor, the coach will determine whether or not you have any business performing the complex with your mobility. If not, we may ask for a Power Clean + 3 Front Squats.
GOALS FOR COMPLEX:
Around 80% of your 1rm Snatch
CHIN UPS:
These are strict, one set until you fail then you are done. I’ll allow bands or ring rows
BOX JUMPS:
Keep them pretty, stand up all the way at the top and show control.[/accordion_item][accordion_item title=”Saturday 2.27.16″ parent_id=”” id=”” class=”” style=””]Saturday 2.27.16
Teams of 2
For time
100 Deadlifts 225/150
100 Push Presses 135/95
12 minute cap
Notes:
While performing the deadlifts, in order for deadlifts to count, the 135# bar must be held overhead by partner 2.
While performing the push presses, in order for the push presses to count, the 225# must be held at the top of the deadlift by partner 2.
You must finish all of the deadlifts before moving on to the push presses.
GOAL:
Good holding positions overhead and in the deadlift, also weight selection may be allowed in the range of 40-60% of your maxes in both.
For instance, if steeeeeve’s maxes are
400 Deadlift
175 Push Press
He may want to consider doing the workout at 200 for the DL, and 90lbs for the push press
These movements get really old really fast.[/accordion_item][accordion_item title=”Sunday 2.28.16″ parent_id=”” id=”” class=”” style=””]Sunday 2.28.16
A.
5 Rounds
At the top of each 4 minute mark
50 Double Unders
15 Medicine Ball Cleans 40/30
Max Muscle Ups or Chest to Bar Pull Ups in the time remaining
Notes:
Scale accordingly so that you get into the muscle ups/chest to bar
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