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Programming 10.31 – 9.6

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10/31/2022 - Monday
Coach Notes:
Week 6

Warmup:
Coaches Choice

A. Back Squat
16 Minutes to warm up and finish
*2s pause in the hole
6-6-6-6; rest 2-3 min
3 RIR

B. Landmine Meadows Row
12 Minutes to warm up and finish
1" pause @ top of pull
3x8-10 rest 60s between sides
2-3 RIR

C. Accessory Work - 22 Minute Cap
Landmine Front Rack Split Squat x 10-15 rest 60s
Chainsaw Row x10-15; rest 60s
x 3 Sets
*all sets here at the heaviest weight from last week


  • IF TIME ALLOWS
    Alternating Dumbbell Curl x16-20; rest 30s
    Banded Face Pull x10-15; rest 30s
    x 2 Sets
    3-4 RIR

Cool Down:
5-10 minute easy bike or walk
10x90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale


11/01/2022 - Tuesday
Warmup:
No warm up needed - just set up and go

A. MAP 10
45 Minute Amrap
20/15 Cal Bike
15s/side Single Arm Plank
300yd Jog (25yd increments on turf)
6-12 Alternating Switch Grip Hangs

Cool Down:
10x90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale


11/02/2022 - Wednesday
Warmup:
Get right into it

A. Warm Up - 13 Minute Cap
0:45 Bike or Row
10 Alt Single Arm Russian KBS, light
0:45 Bike or Row
10 Alt Plank/ Pushup March

B. 3 Sets - 12 Minute Cap
Devils Press
10-8-6-4-2
rest 60-120s between sets

  • choose weights with which you can complete each round with continuos movement
  • may build as you go

C. 12 Min @ steady effort
1, 2, 3…. Wall Walks
3, 6, 9…. Box Jumps, 24/20"

modifications - wall walk, box wall walk, inchworms, push ups

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/03/2022 - Thursday
Warmup:
Coaches choice

A. MAP 7
2 Sets @ sustained pace
1:00 No Push Up Burpee Step Ups
1:30 Bike
1:00 Run
1:30 Amrap 20 Double Unders + 8 Russian KBS
rest 5 minutes
x 3 Sets


11/04/2022 - Friday
Warmup:
Coaches choice

A. Deadlift
18 Minutes to warm up and finish
2" pause @ top of each rep
6-6-6-6; 3:00 rest
2-3 RIR

*** may get tough on grip, may use lifting straps if you've got them or mixed grip

B. Dumbbell Bench Press
12 Minutes to warm up and finish
2" pause @ bottom
8-10 X 3; 2:00-3:00 rest
2-3 RIR

C. Accessory Work - 22 Minute Cap
Landmine Single Leg Romanian Deadlift x10-15; rest 60s
Tall Kneeling Alternating KB or DB Press x18-24; rest 90-120s
x 3 Sets
*all sets at heaviest weight from last week
+
IF TIME ALLOWS
JM Press 2x12-16; rest 60-90s
3-4 RIR

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/05/2022 - Saturday
Warmup:
Get right into it

A. 5 Rounds @ warm up effort - 20 Min Cap
30/21 Row Cals or 20/15 Cal Bike
20 Walking Lunge, unld
10 Light Single Arm DB Upright Rows

  • row up to chest level, don't force ROM at top

B. 4 Sets - 22 Minute Cap
8-12 Offset KB Step Ups, left
0:30 rest
8-12 Offset KB Step Ups, right
0:30 rest
8-12 Single Arm KB Row, left
0:30 rest
8-12 Single Arm KB Row, right
2:00-3:00 rest

  • Row @ same weight as step ups
  • For step ups, use a box that sits just below knee height

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/06/2022 - Sunday
Warmup:
Coaches Choice

A. Against a clock for even cals - 30 Minutes
10 Sets
5-8 Toes to Bar
8 Unbkn Front Rack DB Squat, moderate
Bike for Cals in remainder of the 0:90
rest 90s


How does having a PVMVP affect the members you serve

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Check out our podcast on this here

https://podcasts.apple.com/us/podcast/pvmvp/id1646423065?i=1000580299248

Why have a PVMVP (Purpose, Vision, Mission, Values, Principles) as a gym? And how does that matter to members and staff?  

Having a PVMVP helps keep you on track with;

-The type of service you want to provide and what NOT to provide. You know what you're getting as a member, and full energy is being brought forward to deliver that service consistently.

-The individuals you serve; You're able to better understand who is right for your gym, and who isn't - which keeps everyone in the gym working toward a similar goal with less resistance

-The improvement of the quality of your service; you know what you stand for as a professional and you've committed to bringing that into the world

-Hiring the right individuals for your business; coaches that are aligned with the purpose are on board with delivering this high value of service, not doing it for the wrong reasons

-The sanity of everyone involved running the business; you're not chasing anything that looks successful and spreading everyone thin - you and your staff know what to do, and when to do it - which keeps people on the same page

Where does it come from?

Companies are collections of people, companies themselves don’t have a value or purpose. They are tools that individuals live their purpose through and express values through. It helps clarify Why do I/We exist? What makes the decision makers and stakeholders feel alive? Individuals set the PVMVP

What does as PVMVP look like? 

The structure of a PVMVP is that it starts broad and vague and gets more granular. Everything needs to match and align on the way down, and you need to get as close as possible to - what do you ACTUALLY DO - or aspirationally want to do as a business. There is a lot of self reflection that happens as a business along this process as well.

What does OUR PVMVP look like?

Purpose

Why do we exist? 

To align, guide, inspire, and empower individuals through their fitness and health journey

Breaking this down

Align - to say, these are your outcomes that you’re looking for. Here is what is going to get you there most likely. Behaviors, resources, etc - This could also be something that is NOT US as well, and we have to be okay saying that

Guide - Here are a possible list of next steps, here are the boundaries you can work within

Inspire - connecting these goals to your values, how are these things important in terms of what is truly important to you 

Empower - learning to walk is such a good analogy for empowerment. You find out where they are NOW and you’re kind of helping them stand up, and they fall down. That happens again and again, and when they first start you are right there in front of them, holding their hands. Then you're eventually moving further and further away, giving less support. Eventually, they get it and it just clicks at some point, now you’re walking beside them and they know what to do in fitness and health.

So when you’re dealing with clients you’ve got to understand where they are at and step from where they are so to speak. That goes in terms of lifestyle; sleep, rhythm, balance work and life - nutrition; chewing, education on kinds and amounts, Training

Some individuals you’ve got to hold hands longer

This also goes along with us as coaches not disempowering ourselves by getting attached to someone elses results. We can’t be healthy for you. You have to do the work, and whether you do the work or not could be because of so many reasons.

Vision

What do you see your life force creating?

To have a larger, positive impact on the fitness and health in our community.

To see individuals taking on fitness, nutrition, and lifestyle habits that align with their values and support the larger life they may want to create for themselves.

Mission

How will you accomplish this through your behaviors?

We align individuals to their own physical body through education, sound coaching practices and guidance

How are we accomplishing this

-Education; asking questions, our online members page, in person, through email, in the group classes - quarterly goal sessions, also with our individualized services there is a decent amount of office time for opportunity there.

-Sound coaching practices; communication and listening skills, setting expectations and boundaries, assessing goals and reassessing, this process is collaborative, being the beacon of truth in the field, asking good questions

-You come in here and experience things through the physical body and we have to connect some of these other pieces to that

Values

What are our beliefs? Our compass?

With 100% certainty - can you say that you do this

Relationships

We build relationships with clients on a foundation of transparency, trust, care, and consistency.

-If i don’t think what we have is right for you, I’ll tell you what might be

-There are times where we may not know, and you need to get into it to find out

Continued education

Continued education allows us to create better solutions to foster individuals goals and personal enrichment

-The knowledge of this field is relatively young, where are you intending to Rx it, what do you know relative to this individual

Help First

Every individual should walk away from an interaction with us with something valuable, whether they buy something from us or not.

-We’re human and there is good in all of us, you’re in front of us for a reason. We’re in front of you NOT TO MAKE A SALE - but to have a conversation to find out, what are you’re problems, why do you have them? Given the knowledge right now - does this seem like a good fit? If so - here is what an equal exchange of energy is for us to make a living professionally doing that. 

expectations

The Oasis

We create a strong and wholesome community where we nurture a culture of open mindedness and creative expression with a respectful attitude

-Don’t be a dick, be yourself and don’t ridicule people for being themselves

-Ridicule as a form of connection with the right person 

-That person in front of you may know something that you don’t

-There are boundaries around this however. There is a time a place to have difficult conversations - or ones where a varied group of individuals with a range of sensitivities could perceive as difficult

Know thyself

We guide our clients toward higher levels of self awareness to cultivate a growth mindset.

-it starts with yourself, not hiding from your thoughts and feelings

-how you perceive failure, challenges, criticism, others success, intelligence, ego, your values and motivators

The Journey

We embrace fitness and health as a journey. 

-this isn’t a fast track, its a part of life, it’s like brushing your teeth - its not something that should be perceived as a chore, or punishment. Its something that allows you to express a grand version of your life

Transparency adn

Principles

How you carry out your values

Relationships

To practice honesty, transparency, and consistency with clients.

Continued Education

To challenge each other and continue seeking out knowledge in the areas we intend to prescribe it.

Help First

To be present with clients and potential clients, to meet them where they are at, and give insight into what might be beneficial for them.

The Oasis

To learn about, listen, and be open to discussions with our clients without judgment. 

Know Thyself

To practice personal awareness in ourselves, and to practice the art of communication and consulting. 

The Journey

To align where they currently are, and their goals, with their ideal version of fitness and to teach clients the behaviors and tools that will help them live long and prosper so they develop autonomy over their health. 

You can start a business without listing these things out and putting them down on paper, but you may be putting the cart before the horse - and you, your staff, and members might be missing out if you don’t!

Programming 6.20 – 6.26

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Workout Log: CFSB - Class Programming
Start Date: 2022-06-20
End Date: 2022-06-26

Monday June 20, 2022
Title: Monday
Status: pending

Warmup: High Load LB - FBR

week 5/12

A) Squat + Pull - 20 min: EVERY 2:00 x 5 Sets ea

  1. @20X1; 10 Front Squats
  2. @20X1; 10 Bent Over DB Row
    B) Bend + Push - 20 min: EVERY 2:00 x 5 Sets ea
  3. @20X1; 10 Deadlift
  4. @20X1; 10 Dumbbell Bench Press

Tuesday June 21, 2022
Title: Tuesday
Status: pending

Warmup: Long Mixed Work

A) Mixed Work - MAP 7 (Constance Variance): 10 Minute Amrap
5 Burpees
10 Abmat Sit Ups
15 Russian KBS
20 Prisoner Box Step Ups
25 Double Unders
50yd Farmers Carry
+
rest/walk 5 minutes
+
10 Minute Amrap
50yd Farmers Carry
25 Double Unders
20 Prisoner Box Step Ups
15 Russian KBS
10 Abmat Sit Ups
5 Burpees
+
rest/walk 5 minutes
+
10 Minute Amrap
5 Burpees
15 Russian KBS
25 Double Unders
10 Abmat Sit Ups
50yd Farmers Carry
20 Prisoner Box Step Ups

*work on consistency across sets here


Wednesday June 22, 2022
Title: Wednesday
Status: pending

Warmup: High Load UB - FBR

A) Squat + Pull - 20 Min: EVERY 2:00 x 5 Sets ea

  1. @20X1; 10 Goblet Squat or Dual KB Front Squat
  2. @20X1; 10 bent Over Barbell Row
    B) Bend + Push - 20 Min: EVERY 2:00 x 5 Sets ea
  3. @20X1; 10 DB RDL
  4. @20X1; 10 Bench Press

Thursday June 23, 2022
Title: Thursday
Status: pending

Warmup: Mixed Cyclical Biased

A) Mixed Work - MAP 7: 4 Minute Bike
3 Minute Run
2 Minute Row
1 Minute JR Singles
rest/walk 5 minutes
x 3 Sets

*work on consistency across sets


Friday June 24, 2022
Title: Friday
Status: pending

Warmup: Bodyweight FBR + Accessory

A) Squat + Pull + Core 17:30: 17:30 Minute Amrap
20 DB Step Ups
12-15 Barbell curls
20-30s Single Arm Plank/side

B) Bend + Push + Core 17:30: 17:30 Minute Amrap
20 UB American KBS
15-20 Tricep Extensions
15-20 KB Glute Bridge


Saturday June 25, 2022
Title: Saturday
Status: pending

Warmup: Long Mixed Cyclical or Mixed Modal

A) Mixed Work - Long Easy: 45 Minute Amrap @ easy pace
16 Alternating Turkish Get Ups
13 No Push Up Burpee Step Ups
160 Single Unders
120yd Farmers Carry *20yd increments


Sunday June 26, 2022
Title: Sunday
Status: pending

A) Mixed Modal Volume Practice: 30 Minute Amrap
15 Box Jumps w/ Step Down 24”/20"
rest 30s
12 Shoulder to Overhead 115#/75#
rest 30s
9 Toes to Bar
rest 30s

Notes
-attention to the step-down requirement

Modified
-Step Ups
-STO, weight
-TTB, K2E, V-Up, Tuck Up, Sit up


Programming 4.18 – 4.24

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Workout Log: CFSB - Class Programming
Start Date: 2022-04-18
End Date: 2022-04-24

Monday April 18, 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 :(
30s Walk
x 12 Sets
+
rest/walk 7 minutes
+
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
rest 45s


Tuesday April 19, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift: *18 Minute cap
@3111; 5x5; rest 90-120s
B) Bench Press: *18 Minute cap
@3111; 5x5; rest 90-120s
C) Core Work: 10 Minute Amrap
50yd Farmers Carry
20 Med Ball Sit Ups


Wednesday April 20, 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 [Positions] - 15 Minute Cap: 5 Sets
3 Overhead Squats @ 3111

Build up to a heavy set for the day or practice
B) Mixed LB: PRACTICE
13 Minute Amrap
15 American KBS
15 No Push Up Burpees
90 Single Unders
rest 30s

EXPRESS
13 Minute Amrap
6 Hang Power Snatch @ 55-65% of PS
9 Burpees Over Bar *lateral, two foot jump
45 Double Unders
rest 30s


Thursday April 21, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Back Squat: 18 Minute Cap
@3111; 5x3; rest 2 minutes
B) Strict Pull Up: @3111; 4x7; rest 2 minutes

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

if performing Ring Rows
@3111; 7x7; rest 60s
C) Core Work: 10 Minute Amrap
50yd Goblet or Dual KB Front Rack Carry
5 Kipping Toe to Bar
10 Ball Slams


Friday April 22, 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 [Power] 15 Min: 5 Sets
5 Hang Power Clean @ 21X0

build up to a heavy set for the day or practice
B) Mixed UB - Teams of 2 - I go, you go (rounds): PRACTICE
15 Minute Amrap
10 Strict Press *pulled from floor
20 Cal Assault BIke

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


Saturday April 23, 2022
Title: Saturday
Status: pending

A) Mixed MAP 6: 3 Minute Amrap
16 Alternating DB/KB Snatch
80yd Shuttle
2 Min Rest
x 4 Sets
+
rest 5 minutes
+
3 Minute Amrap;
Assault BIke; every 10 cals stop and perform
10 Burpees
2 min Rest
x 4 Sets


Sunday April 24, 2022
Title: Sunday
Status: pending

A) Grinder + Move: For Time - 10 Minute Cap
60yd Plate Push
10 Wall Walks
30 Russian KBS
10 Double Push Up Burpees
30 Box Jump w/SD
30/25 Cal AB
+
rest 5 minutes
+
3 Sets @ easy conversational
1:30 each
Bike
Jump Rope
Row
Walk


Programming 4.4 – 4.10

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Workout Log: CFSB - Class Programming
Start Date: 2022-04-04
End Date: 2022-04-10

Monday April 4, 2022
Title: Monday
Status: pending

Warmup: Coaches Choice

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


Tuesday April 5, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift: @3111; 4x5; rest 2 minutes
B) Bench Press: @3111; 4x5; rest 2 minutes
C) Core Work: 10 Minute Amrap
60yd Farmers Carry
15-20 Abmat Sit Ups
30s Prisoner Superman Hold


Wednesday April 6, 2022
Title: Wednesday
Status: pending

Warmup: Coaches Choice, you'll choose either PRACTICE or EXPRESS today

A) Snatch - 15 Minute: PRACTICE
3 Hang Muscle Snatch
3 Overhead Squat to a power position or full
rest 60-90s

EXPRESS
15 minutes to build to a heavy set of the complex
1 Hang Snatch Above the knee
1 Hang Snatch below the knee
1 Snatch
B) Mixed LB: PRACTICE
10 Minute Amrap
10 American KBS
10 No Push Up Burpees
60 Single Unders

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


Thursday April 7, 2022
Title: Thursday
Status: pending

A) Back Squat: @3111; 4x5; rest 2 minutes
B) Strict Pull Up: @3111; 4x5; rest 2 minutes

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

if performing Ring Rows
@3111; 7x5; rest 60s
C) Core Work: 10 Minute Amrap
60yd Goblet or Dual KB Front Rack Carry
5 Kipping Toe to Bar
10 Russian Twists


Friday April 8, 2022
Title: Friday
Status: pending

Warmup: Coaches Choice, you'll choose either PRACTICE or EXPRESS today

A) Clean 15 Min: PRACTICE
3 Hang Muscle Clean
3 Front Squat to power Position or full
rest 60-90s

EXPRESS
15 minutes to build to a heavy set of the complex
1 Hang Clean above the knee
1 Hang Clean below the knee
1 Clean
B) Mixed UB: PRACTICE
10 Minute Amrap
8 Strict Press *pulled from floor
30s Plank on Hands
10 Cal Assault BIke

EXPRESS
10 Minute Amrap
8 Push Press
10 Calorie Row @ damper 10; tough
rest 30s


Saturday April 9, 2022
Title: Saturday
Status: pending

A) Mixed MAP 6: 3 Minute Assault BIke
2 Min Rest
x 4 Sets
+
rest 5 minutes
+
3 Minute Amrap;
3 Burpees
6 Russian Kettlebell Swings
50yd Run
2 min Rest
x 4 Sets


Sunday April 10, 2022
Title: Sunday
Status: pending

A) Mixed Map 10: 9 Sets
1 Minute Row
1 Minute Bike
1 Minute Jump Rope
1 Minute Farmers Carry
1 Minute Run

this is an EMOM style, move that ass


Programming 3.28 – 4.3

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Workout Log: CFSB - Class Programming
Start Date: 2022-03-28
End Date: 2022-04-03

Monday March 28, 2022
Title: Week 4/4 Monday - Mixed Modal
Status: pending

Warmup: Coaches Choice

A) Get the work done - 40 Minute Cap: 15/12 Cal Bike
10 KB Clean/side
rest 60s
15/12 Cal Row
6 Alternating Turkish Get Ups
rest 60s
15 Burpee Step Ups
rest 60s
x 4 Sets

*use the same KB or DB with cleans that you will for the TGU


Tuesday March 29, 2022
Title: Tuesday - FBR
Status: pending

Warmup: Coaches Choice

A) DL Squat + Pull: 5 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: 13 Minute Amrap
12-15 Push Ups
20 Front Rack Reverse Lunge
30-60s Hollow Hold Variation


Wednesday March 30, 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
120 Jump Rope Singles or 40 Double Unders
20 Step Ups
15 No Push Up Burpees
10 Cal Assault Bike


Thursday March 31, 2022
Title: Thursday - FBR
Status: pending

Warmup: Coaches Choice

A) DL Bend + Push: 5 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: 13 Minute Amrap
30 Alternating Single Leg Glute Bridge
15 Dead Bug Pullovers
10 4 Way Dead Bugs


Friday April 1, 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
80yd Run
4/side Single Arm Devil Press
80yd Run
6/side Single Arm Thruster

OPTION 2
100yd Run
10 Alternating DB Snatch
8 Air Squats
6 Single Arm Push Press/side


Saturday April 2, 2022
Title: Saturday - FBR
Status: pending

Warmup: Coaches Choice

A) Squat + Pull: 5 Sets
@20X1; 10-12 Back Squat
@20X1; 10-12 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
10 Push Press; rest 30s
8/side DB Elbowing Row rest 30s
15-20 Heavy Russian KBS; rest 30s

*pull the push press from the floor


Sunday April 3, 2022
Title: Sunday - MAP 10
Status: pending

A) MAP 10: 6 Sets
1 Minute BIke
1 Minute Walk
1 Minute Row
1 Minute Walk
1 Minute Sled Push
1 Minute Walk
1 Minute Run
1 Minute Walk


WALKMS 2022

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WALKMS

When

Saturday May 14th 2022

Registration begins at 8am

Walk begins at 9am

Where

Indiana University of South Bend

How to participate

Click the "Join the walk" button above, then click "join our team"

What is Walk MS?

Walk MS brings together passionate people from communities across the country to change the world for people affected by multiple sclerosis. The goal to drive progress to achieve our vision of a world free of MS. To date, Walk MS participants, volunteers and donors have raised over $1 billion to stop MS in its tracks, restore what’s been lost and end MS forever. Read on to learn Brian and Demetria's Story

All proceeds from WalkMS Shirt are donated to WalkMS!

WODMS

When

Sunday May 15th 2022 @ 10am

Where

CrossFit South Bend

What is WODMS

A workout to support Demetria Smith’s fight against multiple sclerosis. The workout is designed to allow participants to experience some of Demetria’s struggles, gain a better awareness of multiple sclerosis, and help support the fundraising efforts of “Team Deme” for Walk MS South Bend 2021.

How to participate

Show up at CrossFit South Bend on Sunday May 15th @ 10am!

BRIAN AND DEMETRIA'S STORY

My primary job in life is providing care for my wife, Demetria. In 2006, Demetria was diagnosed with multiple sclerosis. MS is an unpredictable and disabling disease of the central nervous system that disrupts the flow of information within the brain as well as between the brain and the body. MS is different for everyone, making it challenging to solve. Most people diagnosed with MS have the relapsing remitting form, meaning they experience “attacks” or increased neurological symptoms that last for several days to several months, followed by periods of “remissions” where they partially or completely recover from their symptoms. Demetria deals with a rarer form called primary progressive MS. It’s different in that there are no attacks or remissions, rather the decline of the central nervous system is slow and steady. Unfortunately, there are no medications to reverse the neurological damage. Medications only offer the potential to slow disease progression.

Only a few years after her diagnosis, Demetria experienced a rapid and severe decline in her neurological system, developing very serious physical disabilities not typically associated with MS patients. By 2010, she developed a speech disorder, head tremors, severe muscle weakness in her legs, and ataxia in her arms. It’s been a very difficult journey, but we continue to fight her disease together and Demetria’s toughness and perseverance provides a great source of inspiration. But we are not without joy. Despite all of her challenges, Demetria gave birth to our son, Jude, in 2014! The love, energy, and enthusiasm that he displays every day reflects Demetria’s spirit. 

When I joined CFSB, it was to start “caring for the caregiver.” My experience has been amazing. While I’m proud of my improved fitness, my goal was always to find life balance and strengthen myself to continue my caregiving journey. I never expected to find such a truly positive and supportive community that would help me in achieving this unique goal. A few years ago, when we invited the coaches to Walk MS, we were hoping they would wear our orange Team Deme t-shirts during classes on the day of the walk to help raise awareness for MS. Instead, they asked us to share our story, closed the gym to join us at Walk MS, and encouraged everyone to join our team. The support we felt from the entire CFSB community was incredibly uplifting. Thank you to everyone that helped make it a memorable day and thank you to the members and coaches who continue to strengthen me and allow me to continue caring for Demetria.

Programming 2.28 – 3.6

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Workout Log: CFSB - Class Programming
Start Date: 2022-02-28
End Date: 2022-03-06

Monday February 28, 2022
Title: Monday
Status: pending

A) Warm Up: 15 Minute Amrap @ easy pace
15 Cal Assault BIke
5/Side Crossbody DB RDL
30yd/side Single Arm OH KB Carry
10 Russian KBS
B) Option 1: Option 1: Upper Body Vertical + Bend + Squat: Complete as many rounds as possible in 15 minutes of:

5 box wall walks or arms only inchworms
12 dumbbell snatches
15 box step up and overs

C) Option 2: Upper Body Vertical + Bend + Squat: Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches 35/50 RX WEIGHT
15 box jump-overs 20/24" RX HEIGHT


Tuesday March 1, 2022
Title: Tuesday
Status: pending

Warmup: Coaches choice

A) Pacing Work - Map 10: 45 Minute Amrap @ conversational pace
Person 1 Assault Bike @ smooth pace
Person 2 Row @ Smooth pace
Person 3 performs
10yd Bear Crawl
30yd Dual KB OH KB Carry
30yd Dual KB Front Rack KB Carry
30yd Dual KB Farmers Carry/side

*same weight across carries


Wednesday March 2, 2022
Title: Wednesday
Status: pending

Warmup: Coaches Choice

A) Upper Body - Vertical: 18 Minute Amrap
@03X3; Split Jerk x 3; rest 60s
6-8 Strict Pull ups; rest 60s

*warm up for the first 1-2 sets, then keep the last couple sets tough

*bands allowed here
*pause a solid 1 count at the top of the pull ups
*if you aren't doing strict pull ups, perform 10-12 Ring Rows, pause a 1 count at the top of these
B) Upper Body : 13 Minute Amrap
6 Single Arm DB Push Press/side
30 Double Unders
6 Push Ups
6 Single Arm Gorilla Row/side


Thursday March 3, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Pacing Work - Mixed: 4 Sets
2 Minute Amrap
15 Cal Assault Bike
15 Russian KBS
rest 2 minutes
+
4 Sets
2 Minute Amrap
15/12 Cal Row
12 Alternating DB Snatch
rest 2 minutes
+
4 Sets
2 Minute Amrap
100yd Run *25yd increments
12 Alternating Step Ups
rest 2 minutes


Friday March 4, 2022
Title: Friday
Status: pending

Warmup: Coaches choice

A) Speed Strength: EMOM x 7 Minutes
TNG Power Clean
5 reps fast @45-55% of your 1rm

*alternative here is TNG deadlifting and light/moderate weights pulled fast
B) Single Leg + Core: 8 Minute Amrap
4/Side DB Split Squat
5 Strict Knees to Elbows
+
rest 4 minutes
+
8 minute amrap
4/side Single Arm DB RDL
15 Abmat Sit Ups


Saturday March 5, 2022
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Pacing Work - Map 1: *work on consistency

30s Assault Bike
50s Rest
x 8 Sets
+
rest 4 minutes
+
30s Run
50s Rest
x 8 Sets
+
rest 4 minutes
+
30s Row
50s Rest
x 8 Sets


Sunday March 6, 2022
Title: Sunday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal: 7 Sets; 18 Min Cap
2-3 Barbell Bench Press
5 Bent Over DB Row

*start right away, warm up as you go; end with the last 3 sets being tough
B) Upper Body Horizontal + Core: 10 Minute Amrap
10 Push Ups
40yd Farmers Carry

*all push ups should be pretty


Programming 12.27 – 1.02

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2021-12-27
End Date: 2022-01-02

Monday December 27, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) 15 Minute Amraps: *1 minute transition between each

15 Minute Amrap
15/12 Cal Assault Bike
15 DB or KB Deadlift
15/12 Cal Row
+
15 Minute Amrap
100yd Shuttle (in 10yd increments)
15 No Push Up Burpees
+
15 Minute Amrap
12 Box Jumps w/Step Down
16 Prisoner Step Ups
20 Abmat Sit Ups

*yep! shuttles - not a straight shot AGAIN


Tuesday December 28, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Back Squat: *20 minute cap
Find a heavy 3 for the day

*if you're new to this, work up to a heavy 8
B) Vertical Pull + Squat + Breathing: *more density on the sets here

15 Minute Amrap
4 Strict Pull Ups *bands allowed
6 Jump Squats
8 Barbell Bicep Curl
10 BW Reverse Lunge
50 Double Unders


Wednesday December 29, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice
-Take some time to cover the movements in technique/expression

A) Power Clean: A. Technique Work
15 Minute Amrap - choose ONE
*work up to a heavy set of one of the below in the tiime
10 Hang Muscle Clean
6 Hang Power Clean
3 Power Clean

B. Expression
15 Minutes; work up to a heavy power clean and jerk - jerk it any way

Notes;
For today, if you…
-Can power clean your body weight
-You can do it with beautiful technique

Then you may choose "expression"
B) Horizontal Push + Bend: 5 Minute Max Assault Bike
4 Minute Max Burpee Box Jump Overs
3 Minute Max Russian KBS
2 Minute Max Push Ups
1 Minute Max Russian KBS

*score total reps
*use a tough weight for the kbs


Thursday December 30, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Three Point Dumbbell Row: 6x4-6/arm; rest 60s between arms

*all challenging here
*20 minute cap
B) Squat Focused: 5 Sets
45s Assault Bike for Calories
45s Alternating Single Arm DB Hang Squat Clean
90s Rest

Score lowest and highest reps per round


Friday December 31, 2021
REST DAY
Status: pending


Saturday January 1, 2022
REST DAY
Status: pending


Sunday January 2, 2022
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Overhead Squat: 20 Minute Cap
Novice
Cyclist overhead squat
@3010; 5x2-3; rest 90s between

Intermediate
4xMax Reps @ 85% of last weeks 1rm
B) Gymnastics - HS Work + Rope Accumulation + BW: *removed hollow position, this will increase the volume of the HS and rope climb work

20 Minute Amrap
10 Kick Ups to Freestanding
3 Rope Climbs
10 Cal Assault Bike


Wades Army 2021

By: 0

Donating / Getting a shirt

The deadline of October 5th to donate to Wade's Army and get your shirt in time for Wade's Workout is fast approaching. You are still able to donate and get a shirt after, it just won't arrive in time for the event!

How to donate https://www.loom.com/share/c5e999cf63624b409f21cf2a2031f6a3

Donation Link https://runsignup.com/cfsb

Event Dates / Information

November 12th; Wades Day - this is the official Wades Day Workout, all classes - all day

November 13th; Wades Lift off - A lift off where all proceeds go to Wades Army!

Neuroblastoma information

Also Power Athlete recently just did a podcast with a doctor from the Cincinnati Children’s. They discuss pediatric cancer mechanisms, what exactly is neuroblastoma, and the treatment experience from both a child and parent’s perspective. It's well worth then hour listen. https://youtu.be/UH-rlwsfZEQ