[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”Things coming soon at CrossFit South Bend” parent_id=”” id=”” class=”” style=””]Things coming soon at CrossFit South Bend
NUTRITION – WHOLE90 NUTRITION CHALLENGE PREREGISTRATION IS UP
Classes – Crossfit Open Prep Class and Programming – Coming January 3rd
SAVE THE DATE – CFSB Holiday Party – Saturday Jan 23rd ***Click for Details***
CLOSINGS – Holiday Closings and Hours
NEW CLASSES! Kids and Teens training has begun! click here for details
Holiday Food/Supply Drive – We could use your help! SMBHC Holiday Drive[/accordion_item][accordion_item title=”Monday 12.14.15″ parent_id=”” id=”” class=”” style=””]Monday 12.14.15
A.
3 rounds
30 Seconds Contralateral Dead Bugs
15 Seconds rest
30 Seconds Moose Antlers
15 Seconds Rest
B.
Deadlift 5rm
**Try to beat your last 5rm from 11.24.15
C.
4 Rounds of
2 Deadlifts @ 55% of Todays 5rm
2 Pull Ups
2 Box Jumps 24/20
4 Deadlifts
4 Pull Ups @ 55% of Todays 5rm
4 Box Jumps 24/20
6 Deadlifts
6 Pull Ups @ 55% of Todays 5rm
6 Box Jumps 24/20
Notes:
Try to really be conscious today of your back position – this is a lot of pulling off the floor, when we start the clock, don’t let your mind go blank, each pull be mindful of having a good posture and braced position.
Goal: Shoot for a scaling that gives you a finish of around 10 minutes or less.[/accordion_item][accordion_item title=”Tuesday 12.15.15″ parent_id=”” id=”” class=”” style=””]Tuesday 12.15.15
A.
3 Rounds
30 Seconds Pillar Hold Alternating Hand Reach
15 Seconds rest
30 Seconds Single Leg Elevated Hip Bridge LEFT
30 Seconds Single Leg Elevated Hip Bridge RIGHT
15 Seconds rest
B.
15 Minutes to establish Push Press 3rm
**Beat your last Push Press x 3 from 11.23.15
C.
6 Rounds
5 Hang Power Cleans
7 Front Squats
3 Shoulder to Overhead
**Build to a heavy set of the complex, rest 2 minutes between rounds
For every time you drop the bar mid-complex, the penalty is 10 burpees to be completed after the workout.
Notes:
Goal weight for the workout: There are a lot of factors in there when choosing a weight, go with the lightest weight you have of the three movements – that will more than likely be the limiting factor causing you to fail
For example:
If Jane Doe’s Lifts are
Hang Power Clean – 85
Front Squat – 100
Push Press – 95
She may be limited by her weakest lift, the Hang Power Clean. So base the percentages off of that. Most people are limited by their shoulder to overhead (in most cases) so shoot for around 85-90% of your heaviest shoulder to overhead. . Don’t be afraid of that penalty – if you do this workout the right way, you should accrue a penalty.
And if you don’t know your weights.
A. Start writing that shit down.
B. Go by feel, and move up in small jumps.[/accordion_item][accordion_item title=”Wednesday 12.16.15″ parent_id=”” id=”” class=”” style=””]Wednesday 12.16.15
A.
Carl Paoli Kickup Progression
Progression 1 https://www.youtube.com/watch?v=PaFP7FJ7ZSM
Progression 2 https://www.youtube.com/watch?v=oZ-Np-g0Dek
Progression 3 https://www.youtube.com/watch?v=pPOObea6oQ4
B.
3 x max handstand push ups
C.
For Time
60 Calorie Row
50 Toes to Bar
40 Burpees
12 Minute Cap
Scoring is total time, if you have repetitions left after the cap, add them to the cap as 1 second per rep. For instance, if you had 20 reps left to finish when the 12 minute mark goes off, your time scored is 12:20.
SUPER FUN TIME UNECESSARY GIANT NOTES SECTION
Goal: Lets break this one down, maybe I’ll put some things down there that may help some of you look at the workout a bit differently. Knowing your pacing on things and what your max sets look like on movements will sometimes help game things out a bit like we have below. I want you to pick a scaling that will allow you finish underneath the time cap. If any of the numbers are off – just call me out on it.
I’ll shoot some middle of the road times out there for people – not super fast, not super slow – Getting off the rower for girls and guys are usually a bit different *on average* of course there is overlap with some stuff there though with fast girls, slow guys, and everyone in between. So lets say middle of the pack and getting off kinda fresh – knowing that most of you will get some rest whether you need it or not between the toes to bar due to muscle fatigue rather than cardiorespiratory endurance – you may be able to push the pace a bit more on the row assuming your grip isn’t getting fatigued knowing that you’ll have that rest to relax between the TTB and the Burpees.
THE ROW
Lets go with 16 calories a minute for guys, and 12 for the girls. – Thats one calorie every 3.75 seconds for guys (or one per pull if you are at a bit slower than a 20 s/m) and one calorie per each two pulls, if you are cruising as a female at around 24 s/m (1 cal per 5 seconds).
That gets you off at 3:45 as a male, and 5 for the ladies.
TRANSITION
Lets say there is a 15 second transition coming off the bar for both parties – this is including your chalk up time, walk up to the bar, get whatever shit straight you need.
male 4:00
female 5:15
THE TOES TO BAR
This one is a big decider for this wod, everyone can row at a consistent pace, but if you aren’t savvy with toes to bar and make consistent drops – it’s going to cost you. Lets talk further.
Lets say the male has a hard time hitting big chunks of toes to bar and stringing them together he can hit maybe around 7 max then they fall off, but the female can hit a max of about 18-20 if she needed to.
Male sets – 5.4.4.3.3.3.3.2.2.2.2.2.2.2.1.1.1.1.1.1.1.1.1.1.1
This is going under the assumption that he is going to “have a bad time” during the Toes to bar, those higher rep blocks won’t feel good after the row, and I would encourage you to not to stay at the highest block you can until you burn out – causing failed reps, which not only did you waste time failing that rep, you also have an extra recovery block after that and very often some frustration you’ll have to deal with for failing a rep. If you have some left in the tank toward the back end of 35 then go for it, but if not – stay conservative and don’t fail any reps – I may even encourage him to practice switch grip and use gymnastics straps – it may keep him on the bar just a little bit longer.
Lets say 2.5 seconds per rep for him, with about 2 deep breathes between sets of the 5,4,3’s – which will probably take about 8 seconds and one deep breath between the 2’s and 1’s at around 4 seconds – average of 6 seconds per rest with around . (video record yourself one time during a workout, most people take a LOT more rest than they realize) and lets assume he can manage breathing while chalking up at the same time.
Thats 2:24 TOTAL JUST FOR REST and 2:05 for the reps. So 4:29 total for the Toes to Bar (which, so far is middle of the pack, in 14.4 we had quite a few people just getting into the wall balls toward the 14 minute mark – click here)
So the female is much better with them, she can hit a big set of 18-20 if she needed to max, but not that she would want to.
Female Sets – 12 – 9 – 7 – 5 – 4 – 4 – 3 – 3 – 3
so thats 8 rest sections (a lot less than the male) and lets say she is shorter and can hit the reps a little faster, at around a 2 second per rep pace. Lets also say her rest is around the same average between sets.
Thats 1:40 for the reps and :48 seconds for the rest, for a total of 2:28
TRANSITIONS AND TIMES THUS FAR
Shorter transition sliding away from the pull up bar just to get out of the way for both of them, lets say a 5 second transition to step forward from the pull up bar.
Male has finished his TTB and transitioned his burpees at: 4:00 + 4:29 + :05 = 8:34 mark
Female has finished her TTB and transitioned her burpees at: 5:15 + 2:28 + :05 = 7:48 mark
BURPEES
These are standard burpees where the feet leave the floor and you touch above the head – nothing fancy about them, a 3 second pace at this point may be hard from being in flexion for the row and toes to bar for so long. Since the female is shorter lets say she is at a 3.4 second per burpee, and the male is at a 5 second per burpee, he is smoked.
Lets say the male does a steady smooth cadence without stopping to a metronome.
male 3:20
Lets say the female guns it for sets of 15 – 10 – 15 at a faster pace than her steady cadence, and rest between for 10 seconds to see if it would help her time.
female 2:00
FINISH TIME
Male: 11:54
Female: 11:08
Congrats, just made it under the cap 🙂
[/accordion_item][accordion_item title=”Thursday 12.17.15″ parent_id=”” id=”” class=”” style=””]Thursday 12.17.15
A.
30 Seconds Left Side Pillar Hold Hip Drop + Hip Reach
15 Seconds Rest
30 Seconds Right Side Pillar Hold Hip Drop + Hip Reach
15 Seconds Rest
30 Seconds Reverse Snow Angels
15 Seconds Rest
B.
Ground to Overhead Touch and Go Skill Work
C.
For Time
30 Sandbag Get ups AHAP
30 Strict Chin Ups AHAP
Finish the work however you’d like to.
No, really.
30 Rounds of 1 and 1
30 and 30
1 then 29 then 29 then 1
We don’t care, just do the work.[/accordion_item][accordion_item title=”Friday 12.18.15″ parent_id=”” id=”” class=”” style=””]Friday 12.18.15
A.
3 Rounds
30 Seconds Alternating Wall Facing Med Ball Plyo Series
10 Teapots Right
10 Teapots Left
B.
Snatch Touch and Go Skill Work
C.
For Time
150 Double Unders
50 Front Rack Lunges 45/33
30 Ball slams 40/30[/accordion_item][accordion_item title=”Saturday 12.19.15″ parent_id=”” id=”” class=”” style=””]Saturday 12.19.15
A.
CrossFit Open 15.2
Notes:
For this workout – Click here and then Click “week 2” for all of the details to this workout. Look at the workout, try to understand the workout, we will try to pick a scaling that you would feel very confident that you’d make it past the second round.
We won’t be playing with banded pull ups or ring rows today – you are either Rx’d, doing Scaled chin over bar, or Jumping Pull Ups.
For the overhead squats, If flexibility ABSOLUTELY does not allow you to perform these with some kind of weight overhead, you will perform Front Squats.
Notes:
You guys will be judging each other on this one, so make sure you prepare yourself mentally for that.[/accordion_item][accordion_item title=”Sunday 12.20.15″ parent_id=”” id=”” class=”” style=””]Sunday 12.20.15
A.
15 Minutes to Establish a Snatch 1rm
Rest 8 minutes, then perform…
B.
CrossFit Games Open WOD 13.1 (modified)
17 min time cap
40 burpees over the bar, 30 snatches @ 35% of 1rm
30 burpees over the bar, 30 snatches @ 55% of 1rm
20 burpees over the bar, 30 snatches@ 65% of 1rm
10 burpees over the bar, AMRAP snatches @ 80% of 1rm[/accordion_item][/accordion][/vc_column][/vc_row]
