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Programming 2.26 – 3.4

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[eliteaccordion][elitetoggle title="Whats going on this week!"] No big things other than the open - but...leaving us a review is pretty cool! Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="A Note for CrossFit Open Competitors"] Hey everyone who is competing! A few directives for the week.
  1. If you haven't watched the FB live on preparing your week for the crossfit open, go to the members page, click videos, and watch it. If not...
If you are really trying to save yourself for the Friday Night Lights - prep your week accordingly. Monday: regular training day Tuesday: make everything easier than normal, to a point where you have absolutely no problem finishing and simply have some hard breathing at the end. Wednesday: For weightlifting movements, you should leave 5 reps left in the tank for each set. meaning the chosen weight, once you hit your 8 reps, you felt like you could hit another 5 with no problem. Modify the weight and pace for the workout accordingly, don't kill yourself. Thursday: Same rules as Wed, but perhaps even a little easier - another option is to rest this day and move some blood at home, prep, strategize, roll out, etc. If you are doing the open for fun - just train like normal this week :) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 2.26"] FIT A. Each station at the top of a 2 minute mark - 3 sets (24 minutes) Station 1: Back Squat x 8 reps @ 31X1 Station 2: Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Station 3:Sit ups x 20-30 reps Station 4:Reverse Snow Angels x 15 reps @ 3131 *build on sets B. 8 Minute Amrap 50 Russian Kettlebell Swings 30 Burpees/NPBP Max Calorie Bike in time remaining COMP A. 24 Minutes to finish Four sets of: Back Squat x 4 reps Rest 3 minutes *Increase the weight you used last time by 2%, all sets difficult B. For time 50 Double Unders 40 Russian Kettlebell Swings 55/35 40 Single-Arm Kettlebell Thrusters 55/35 (20ea side) 40 Russian Kettlebell Swings 50 Double Unders Score: A, FIT: BS Weight, COMP: BS Weight. B, reps or cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 2.27"] FIT A. 4 Sets 5 Minutes to perform Run 400m 9 Ring Rows 12 Strict Shoulder Presses - pulled from floor 15 V-ups rest 5 minutes COMP B. 4 Sets 5 Minutes to perform Run 400m 9 Toes to Bar 8-12 Chest-to-Bar Pull-Ups 10-15 Handstand Push Ups rest 5 minutes Score: Each round individually as time Notes: Scale so that you finish in the time, I'm looking for your ability to pace yourself and be consistent with your times. Yeah, it looks like 57 while I am programming in the forecast...if its rainy/snowy/icy/dangerous...we will do 400yd worth of shuttles (I know 400yd is less than 400m, taking into account the cuts are more difficult and time consuming) This equates to 40 Ten yard trips...or rather, 20 down and backs at a 10 yard distance. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 2.28"] FIT A. Each station at the top of a 2 min mark - 4 sets (24 min) Station 1: Split-Stance Romanian Deadlift x 8 reps each leg @ 4011 Station 2: Goblet Squat x 8 reps @ 3211 Station 3: 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm *Build on the sets B. Complete as many rounds and reps as possible in 10 minutes of: 12 Dumbbell/KB Snatch 12 Alternating Reverse Lunges with Dumbbells/KB 12 Burpees/NPBP COMP A. Every 2 minutes, for 20 minutes (10 sets): 1 Clean Lift-Off + Hang Clean + Clean *Build over the sets, comp is responsible for their own timekeeping B. Complete as many rounds and reps as possible in 10 minutes of: 6 Power Cleans 12 Front-Racked Alternating Reverse Lunges 12 Bar-Facing Burpees *weight ranges allowed M:115-135, F:75-95 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.1"] FIT A. Each station at the top of a 2 minute mark - 3 sets (18 min) Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111 Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0 Station 3 – Side Plank x 45 seconds each side *Build over the sets B. 2 Sets 90 seconds of Assault Bike for Calories Rest 30 seconds 90 seconds of Bench Dips Rest 30 seconds 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Push-Ups/Incline Push Ups Rest 30 seconds COMP A. Every 2 minutes, for 10 minutes (5 sets): Bench Press x 2-4 reps @ 20X1 *Build on this Followed by… 2 Sets Bench Press x Max Reps @ 90% of today’s heaviest set B. Two sets for max reps of: 90 seconds of Assault Bike for Calories Rest 30 seconds 90 seconds of Ring Dips Rest 30 seconds 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Push-Ups Rest 30 seconds Score: A, FIT: Bench/Row Weights. COMP: Heaviest Bench set and total reps combined for max sets. B, total reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday"] FIT & COMP 15 minutes of deadlift/clean skill work FIT A. 10 minutes to establish a 3rm Deadlift + 10 Minutes to finish 1 DB/KB Squat *In goblet position 1 Burpee 2 DB/KB Squat 2 Burpees 3,3 4,4 5,5 6,6 7,7 8,8 9,9 10,10 COMP A. 10 Minutes to finish 1 DB/KB Squat 70/55 *In goblet position 1 Burpee 2 DB/KB Squat 2 Burpees 3,3 4,4 5,5 6,6 7,7 8,8 9,9 10,10 + 10 Minutes to establish 1rm Clean Score: time/reps in cap and weight. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 3.3"] FIT A. 30 Minute Amrap - Teams of 2, alternate movements 15 Cal Bike 30 Russian Kettlebell Swings 15 Strict Pull Ups/Ring Rows COMP A. 30 Minute Amrap - Teams of 2, alternate movements 15 Cal Bike 30 RKBS 55/35 15 Chest to Bar/Pull Ups score: reps + rounds [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday3.4"] NOTE: If you will be doing/redoing the open workout tomorrow - I will put a primer/practice wod for this group on the board, if not... FIT & COMP For time (suggested15 minute cap) 500m row 50 Double Unders/Single Unders 20 Cal Bike 50 Double Unders/Single Unders 500m Row 50 Double Unders/Single Unders 20 Cal Bike x 2 sets, rest 10 minutes between sets   [/elitetoggle][/eliteaccordion]  

2018 02 25

Programming 2.19 – 2.23

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[eliteaccordion][elitetoggle title="Whats going on this week!"] Free Costco Paleo Grocery Store Tour February 20th- click to reserve your spot (2 SPOTS LEFT!!!) CROSSFIT OPEN REGISTRATION AND INFO IS UP!  Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 2.19"] FIT & COMP A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Alternating Reverse Single Leg Deadlift x 20 reps Station 2 – Tempo Push-Ups x 12-20 reps @ 1111 Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0 *you may add weight to the pull ups if you can hold the rep range and tempo. B. 2 Sets for times - 7 Minute Cap each round Assault Bike 40/35 Calories 20 Toes to Bar or Hanging Knee Raises 40 Walking Lunges with Kettlebell/DB Farmer’s Carry Style rest 7 minutes between sets Score: A, 1. weight 2. reps 3. reps. B, rounds scored separately. Notes: A. Station 1: keep it clean Station 2: you can do incline if you can't keep to the tempo Station 3: Bands are allowed, as are ring rows. B. Coaches Notes: we have 8 bikes, if you have too many for 8 on, with 8 for the rest transition (16 people total) the competitive athletes for the open will Row a 750/600 on the rower instead of the bike. Suggested weights for Open competitors for walking lunges 55/35 (IN EACH HAND) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 2.20"] COSTCO GROCERY STORE TOUR IS TONIGHT! 2 Spots left, click here to fill this out if you'll be there! FIT A. 25 minutes to finish 4-5 Sets Strict Shoulder Press x 6-8 reps @ 2011, build Rest 45 seconds Side Plank Hold x accumulate 45 seconds each side Rest 45 seconds B. Every minute, on the minute, for 12 minutes (4 sets): Minute 1 – 9 L-Seated DB Presses Minute 2 – 8-15 Burpees Minute 3 – 15-21 Sit Ups Adjust the volume accordingly to keep it manageable. COMP A. 25 Minutes to finish 4 Sets Strict Shoulder Press x 3 reps @ 88-92% of 1-RM Immediately followed by… 3 Sets Push Press x Max Reps @ same weight as today’s Shoulder Presses *Try to rest around 90s - 120s between presses and 60-90s after each set of push presses. B. Every minute, on the minute, for 12 minutes (4 sets): Minute 1 – 6-9 Kipping Handstand Push-Ups *up to 3 mats allowed Minute 2 – 9-12 Chest-to-Bar Pull-Ups/Kipping Pull Ups Minute 3 – 12-15 Burpees Adjust the volume accordingly to keep it manageable Score: A, FIT-heaviest weight. COMP - total # of push presses. B, Don't score, just do - and move through with quality and intent. Notes: *Both parties plan your press sets out before coming in. FIT: Elevate the side planks if you cannot hold for 45s, the kids bars work nice for this, as do plyo boxes. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 2.21"] FIT A. 3 Sets - 20 minute cap Front Foot Elevated Split Squat x 8-10 reps each leg @ 3011, build Rest 30 seconds after each leg Medicine Ball Hamstring Curls x 15-20 reps @ 2111 Rest 60 Seconds Strict Pull-Ups/Ring Rows x 6-8 reps @ 2111 Rest 60 seconds B. For time - 12 minute cap 40 Wall Ball Shots 20 Box Jump-Up and Step Downs 30 Wall Ball Shots 15 Box Jump-Up and Step Downs 20 Wall Ball Shots 10 Box Jump-Up and Step Downs COMP A. 20 minutes to finish 3 sets Back Squat x 4 reps, all heavy. Rest 3 minutes Increase the weight you used last time by around 5% B. For time - 12 minute cap 50 Wall Ball Shots (20/14 lbs) 100 Double-Unders 40 Wall Ball Shots 80 Double-Unders 30 Wall Ball Shots 60 Double-Unders Score: A, FIT - weight for FFESS. COMP - Back Squat weight. B, time or reps in cap. Notes: FIT: A.Use a 45# plate for your front foot - if this is difficult, perform lunges in place. B. Step ups will be allowed in place of Box Jumps COMP: A. All sets heavy B. Keep yourself honest on the wall balls.   [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.22"] CROSSFIT OPEN BEGINS TONIGHT! FIT A. 3-4 Sets - 20 minute cap, start light/moderate and build on all. Snatch-Grip Romanian Deadlift x 6 reps @ 4011 Rest 60 seconds Single-Arm Dumbbell Press x 8 reps each @ 2111 Rest 60 seconds 100-Meter Suitcase Carry + Waiter’s Carry (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters) Rest 60 seconds B. For max reps/calories: 2 Minutes of Assault Bike (for calories) 2 Minutes of Russian Kettlebell Swings 2 Minutes of Push-Ups 2 Minutes of Rowing COMP A. Every two minutes, for 20 minutes (10 sets): Hang Snatch + Snatch + 2 Overhead Squats Build over the course of the 10 sets to today’s heavy. B. Complete as many rounds and reps as possible in 8 minutes of: 5 Power Snatches (115-135)(75-95) 10 Burpee Box Jump-Overs (24″/20″) Score: A, score it in your own journals. B, reps. Notes: Comp is responsible for their own timekeeping, as usual. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.23"] FIT A. 4 Sets 5 minutes to complete 20/15 Calories of Rowing 10 Thrusters 20 V-Ups/Sit Ups 20/15 Calories of Assault Bike rest 5 minutes between sets COMP 4 Sets 5 Minutes to complete 20/15 Calories of Rowing 15 Thrusters (95/65 lbs) 15 Toes to Bar 20/15 Calories of Assault Bike rest 5 minutes between sets Score: Times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 3:35, 3:42, 3:58, 4:05 = 15:20) Notes: Keep a running clock. You'll run this in waves. As soon as one group hops off the rower, the next crew can jump in and wait until the next minute rounds up. From there, athletes are responsible for figuring their timekeeping on where they start and stop. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 2.24"] FIT & COMP Teams of 2 - 20 minute amrap, alternate movements 8 Toes to Bar 10 DB/KB Clean and Jerks 14/12 Bike Calories Score: Total Reps Notes: Person 1 performs the toes to bar...person 2 peforms the KB/DB Clean and Jerks, Person 1 performs the biking...etc, alternate movements to get as many rounds/reps as possible in 20 minutes [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 2.25"] Notes Up Front: This is a prep piece for people who are performing the wod tomorrow. If you are not performing the wod tomorrow, come in and you will be performing something a little different! A. 15 Minutes @ conversational pace Bike 10 cals 5 Arms Only Inchworms Overhead DB/KB Hold 20s Each Arm Row 10 Cals 5 Legs Only Inchworms Overhead DB/KB Hold 20s Each Arm B. 3 Sets 5 Each Arm Childs Pose 5 Each Arm Moose Antlers 10 Scap Pulls C. 8-10 minutes or 4-5 sets to work up to a speedy/slightly heavy single Hang Power Clean and Push Press/Jerk D. 4 Sets 2-3 Toes to Bar 3-4 DB Clean and Jerks Each Arm 6 Calorie Row rest 2-3 minutes E. If you are doing the wod tomorrow...Set up everything, start a timer...then walk away If you are NOT doing the wod tomorrow... Perform 30 Hang Power Clean and Jerks 30 Burpees Over the Bar 30 Calorie Row for time [/elitetoggle][/eliteaccordion]

2018 02 18

Programming 2.12 – 2.18

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Free Costco Paleo Grocery Store Tour February 20th- click to reserve your spot (2 SPOTS LEFT!!!) CROSSFIT OPEN REGISTRATION AND INFO IS UP!  Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  Follow us on instagram here ...[/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 2.12"] FIT Every 5 minutes, for 30 minutes (6 sets) for times: 15 Ring Rows 15 Sit Ups 15 Incline Push-Ups 15 Wall Ball Shots/Goblet Squats COMP Every 5 minutes, for 30 minutes (6 sets) for times: 5/10 Strict Pull-Ups 10/15 Toes to Bar 15/20 Push-Ups 20/25 Wall Ball Shots (20/14 lbs to 10′) Score: your times for each set. Notes: Try to be consistent with your round times from the beginning. Comp: There are two numbers, because I'd like to get two different types of people into comp today when it comes to volume. Choose the volume set you can finish consistently - 5/10/15/20, or 10/15/20/25 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 2.13"] FIT A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Romanian Deadlift x 8 reps @ 4011, Build Station 2 – Reverse Snow Angels x 15-20 reps @ 3131 Station 3 – Glute Bridges x 15-20 reps @ 10X0 B. For time - 9 minute cap 40 Russian Kettlebell Swings 20 Burpees/NPBP 30 Russian Kettlebell Swings 15 Burpees/NPBP 20 Russian Kettlebell Swings 10 Burpees/NPBP COMP A. 20 Minutes to finish 4-6 Sets of Deadlift x 3 reps @ 75% of 1-RM Deadlift (let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift) Rest 3 minutes B. For time 21.15.9 - 9 Minute Cap Hang Power Clean (115/75 lbs) Bar-Facing Burpees Over the Barbell [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 2.14"] FIT A. 5 Sets - 3 Minutes to perform Bike 2 Minutes for Calories Strict Press x Max Reps in remaining time Rest 3 minutes between sets. COMP A. 5 Sets - 3 minutes to perform Row 500 Meters Strict Handstand Push-Ups x Max Reps, up to 3 mats allowed Rest 3 minutes between sets. Score: Fit, calories + presses. Comp, hspu reps. Notes: Fit: Pick a weight you can perform at least 15-20 unbroken presses in the first round. Comp: Be consistent on your row times and hspu reps. If we need to mix and match to alternate well in class with bikes and rowers...do so. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.15"] FIT A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Alternating Reverse Single Leg DL x 16-20 reps Station 2 – Turkish Get-Ups x 6 reps (3 each side) Station 3 – Side Plank x Max or 45 seconds each side B. 10 Minute Amrap 15 Double Unders/30 Singles 6 Strict Pull-Ups/Ring Rows 12 Alternating Single-Arm Dumbbell/KB Snatches COMP A. Every 2 minutes, for 20 minutes (10 sets): 2 Clean Lift-Offs + Power Clean *Clean lift offs are to the knee B. 10 Minute Amrap 50 Double Unders 6 Ground to Overhead (155/105 lbs) 12 Chest-to-Bar Pull-Ups Score: A, weight(s) B, time or rounds + reps in cap. Notes: Fit A: Choose a weight that you'll have no problem getting the work done in the 2 minutes. this could be simply bodyweight for some on TGU learning the movement patterns - same goes for Death march. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.16"] FIT A. 25 Minutes to finish Three sets of: Back Squat x 6-8 reps @ 32X1, build Rest 60 seconds Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 21X0, build Rest 60 seconds 60s Dead Bug Rest 60 seconds B. For time - 9 minute cap 30/20 Calories of Assault Bike 30 Goblet Squats 30 Alternating Reverse Lunges with KB/DB Farmer’s Carry COMP A. 25 Minutes to finish Four sets of: Back Squat x 6 reps Rest 3 minutes Choose the same weights you used last time. If you missed that squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult. B. For time - 9 minute cap 30/20 Calories of Assault Bike 30 Front Squats (135-155/85-105 lbs) 30 Alternating Front-Racked Reverse Lunges (135-155/85-105 lbs) Score: A, weight. B,time/weight Notes: Fit: Choose a weight that flows well in part B. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 2.17"] FIT In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings 20 x 10 Yard runs 75 Barbell Thrusters 20 x 10 Yard runs 50 Strict Pull-Ups/Ring Rows 20 x 10 Yard runs 75 Barbell Thrusters 20 x 10 Yard runs 100 Kettlebell Swings *Both athletes perform the run at the same time. COMP In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 20 x 10 Yard runs 100 Barbell Thrusters (20/15 kg) 20 x 10 Yard runs 100 Pull-Ups 20 x 10 Yard runs 100 Barbell Thrusters 20 x 10 Yard runs 100 Kettlebell Swings *Both athletes perform the run at the same time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 2.18"] A. Warm Up Balloon work Side Plank Clamshells Shoulder Taps B. 10 Minute Amrap 30 Doubles/30 Singles 50 Yard Heavy double KB or Barbell Walk Score: don't score it [/elitetoggle][/eliteaccordion]

2018 02 11

Programming 1.29 – 2.4

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Free Costco Paleo Grocery Store Tour February 20th- click to reserve your spot (2 SPOTS LEFT!!!) Pre-Order your CrossFit Open Shirt here! Free Thyroid Talk with FDN Practitioner Robby - Jan 30th CROSSFIT OPEN REGISTRATION AND INFO IS UP!  Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 1.29"] FIT A. 20 Minute Amrap for quality, build through the sets if possible. Goblet Squat x 6 reps @ 3011 Rest 45 seconds/transition 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Rest 45 seconds/transition DB/KB Death March x 20 steps @ 2011 Rest 45 seconds/transition B. For time - 8 minute cap 30 Russian Kettlebell Swings 15 Strict Presses 20 Russian Kettlebell Swings 10 Strict Presses 10 Russian Kettlebell Swings 5 Strict Presses Go as heavy as possible on the kettlebell swings and strict presses - its okay if they are broken up. COMP A. 20 minutes to finish the below work Every Minute on the Minute, for 6 minutes (6 sets): High Hang Clean x 1 rep @ 50-65 of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 1 rep @ 65-80% of 1-RM Clean Rest 60 seconds, and then… Every 2mins, for 6 minutes (3 sets): Clean x 1 rep @ 80+% of 1-RM Clean B. 8 Minute Amrap 3 Power Cleans 135/95 3 Strict Handstand Push-Ups 6 Power Cleans 6 Strict Handstand Push Ups 9 Power Cleans 9 Strict Handstand Push Ups 12,12...15,15...continue the ladder upwards within the 8 minutes Notes for coaches and members: Demo/move through/warm up goblet squat, bottoms up carries and DB/KB Death March positions. There won't be any long skill prior to the comp work today, get in and train if you know the movements. COMP! build as you move through the sets and movements, comp is responsible for keeping their own time. Start with a light weight and build from there from the start - come prepared to know what you want to make your jumps. If you didn't read this and didn't come prepared for comp - thats on you. If you don't have a 1rm, use your best guess for the sets. I will allow up to 3 mats under your head for strict HSPU [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.30"] Don't forget - today is the Free Thyroid Talk with FDN Practitioner Robby FIT A. Every 2 minutes, for 18 minutes (3 sets of each, build): Station 1 – Back Squat x 6 reps @ 31X1 Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111 Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112 B. Amrap in 12 minutes 8/8 Single Arm DB/KB Thrusters 16 Alternating Box Step Ups 20 Calories of Biking COMP A. 20 minutes to finish 3 sets Back Squat x 6 reps Rest 3 minutes If you know what your weights were for last week, attempt to best it by 5% for all sets - if you have no clue, use the 3 sets to build to a heavy 6 where the last two reps are hard. B. Amrap in 12 minutes 10 Thrusters (95/65 lbs) 15 Box Jumps (24″/20″) 20 Calories of Rowing Notes for coaches and members: Demo/move through/warm up the bent row, hip bridge, squatting positions in your warm up. Understand that if you know your numbers, I'd like them all heavy - if you don't know, you build. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 1.31"] FIT A. For time - 15 Minute Cap 60 Alternating Reverse Lunges 40 Russian Kettlebell Swings 20 Push-Ups/Incline Push Ups 10 Strict Pull Ups/Ring Rows 80 Singles 10 Strict Pull Ups/Ring Rows 20 Push-Ups 40 Russian Kettlebell Swings 60 Alternating Reverse Lunges B. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @ 2111 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled) Minute 5 – Hollow Rocks or Dead Bug Hold x 30-40 seconds COMP A. For time - 15 Minute Cap 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10/5 Bar Muscle-Ups 80 Double Unders 10/5 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders B. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @ 2111 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled) Minute 5 – Hollow Rocks or Hold x 30-40 seconds Notes for Coaches and Members: Cover the movements in A and dial it in during the warm up. Cover the movements in B to cool down after A. The 10/5 on Bar muscle ups is set to facilitate a few different groups of people - either bar muscle ups aren't a problem for you (10)- or you are just now getting them (5, in singles more than likely) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.1"] DEADLINE TO ORDER YOUR CROSSFIT OPEN T-SHIRTS IS TONIGHT BY MIDNIGHT!Order your CrossFit Open Shirt here! FIT A. 25 Minutes to finish 4 Sets, build Strict Shoulder Press x 3-4 reps + 4 Sets, build Push Press x 3-4 reps B. For time - 9 minute cap 40/30 Calories of Assault Bike 30 Burpees 20 Strict Pull-Ups/Ring Rows COMP A. 25 Minutes to finish 4 Sets, build Strict Shoulder Press x 3-4 reps + 4 Sets, build Push Press x 3-4 reps B. For time - 9 minute cap 40/30 Calories of Assault Bike 40 Burpee Pull-Ups (pull-up bar 6-10″ above standing reach if possible for setup) Notes for Coaches and Members: Understand the build to a moderate heavy shoulder press, then keep taking it upward with the push press. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.2"] FIT A. Every 90 seconds, for 18 minutes (3 sets): Station 1 – Medicine Ball Hamstring Curls x 15-20 reps @ 1010 Station 2 – Evil Wheels or arms only Inchworms x 10 reps @ 3010 Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111 Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111 B. 3 Sets for time - 15 Minute Cap 20 Ten Yard Down and Backs 10 Strict Hanging Leg Raises 40 Walking Lunges with KBs or DBs COMP A. 18 Minutes to establish Four sets of: Deadlift x 5 reps @ 70% of 1-RM Deadlift (open your hands and reset at the bottom of every rep) Rest as needed *if you don't have a 1rm, build through the 4 sets B. 3 Sets for time - 15 minute cap 20 Ten Yard Down and Backs 20 Toes to Bar 40 Walking Lunges with 55/35 KBs or DBs in each hand Notes for coaches and members: Keep to your lanes when it comes to the lunges and runs - if we have too  many people for lanes, lunge in place. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 2.3"] Fit & Comp In teams of 5, 30 Minute amrap you can only rotate once everyone has finished Station 1 – 300/250 Meter Row Station 2 – 30/20 Push-Ups Station 3 – 20 DB/KB Push Press Station 4 – 25/15 Calories of Assault Bike Station 5 – Rest [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 2.4"] FIT & COMP A. Bike 90s rest 90s Row 90s rest 90s Run 90s rest 90s x 3 Sets B. Touch and Go Snatch Skill Work [/elitetoggle][/eliteaccordion]

2018 01 28

Programming 1.22 – 1.28

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] BRING A FRIEND DAY! SATURDAY JANUARY 27th - ALL CROSSFIT CLASSES! Free Costco Paleo Grocery Store Tour - click to reserve your spot Pre-Order your CrossFit Open Shirt here! Free Thyroid Talk with FDN Practitioner Robby - Jan 30th CROSSFIT OPEN REGISTRATION AND INFO IS UP!  Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 1.22"] FIT A. Every 2 minutes, for 16 minutes (4 Sets of each) Odd Rounds - Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Even Rounds -  Single-Arm Dumbbell Row x 8 reps each @ 2111 B. 12 Minute Amrap 15 Wall Balls 10 Alternating Single-Arm Dumbbell/KB Snatches COMP A. Every 2 minutes, for 16 minutes (8 sets): High Hang + Hang Snatch Build over the course of the eight sets. B. 5 Sets for time - 12 minute cap 20 Wall Ball Shots (20/14 lbs to 10′) 5 Squat Snatches (Men 105- 135, Women 75-95) Score: A, Weight(s) B, total reps and weight performed. Notes: I'm giving the comp Squat Snatch movement a weight range to capture a larger amount of people who can perform them - select a weight within the range. You may power snatch it and overhead squat it if need be - but note that if you are an open competitor and intend on doing it RX'd there is a chance that doing that may not be allowed. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.23"] FIT A. Amrap in 15 Min - Teams of 2 - alternate full rounds 10 Single Arm Dumbbell / KB Push Presses - moderate to heavy (5 left, 5 right) 7 Burpees B. 3 Sets -  NFT Ring Rows/Strict Pull Ups x 6-8 reps Accumulate 40s Pillar Landmine Rows x 6-8 reps @ 2111 (Left Arm) Landmine Rows x 6-8 reps @ 2111 (Right Arm) Accumulate 40s Dead Bug COMP A. Amrap in 15 - Teams of 2 - alternate full rounds 5 Shoulder to Overhead 135/95 10 Burpees Over the Barbell B. 3 Sets - NFT Strict Ring Pull-Ups x 6-8 reps Accumulate 40s Pillar Landmine Rows x 6-8 reps @ 2111 (Left Arm) Landmine Rows x 6-8 reps @ 2111 (Right Arm) Accumulate 60s Dead bug Score: A, reps. B, don't score it, work through it for quality. Notes: Build on landmine rows [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 1.24"] FIT A. Four sets of: Back Squat 6-8 reps @ 31X1 Rest 45 seconds Single Arm Dumbbell Row x 8-10reps each arm rest 45sec Dead Bug x 45-60sec rest 45sec B. 6 Sets - Teams of two, alternating movements 20 Cal Bike 20 Alternating Cossack Squats 10 Strict Hanging Leg Raises or Knee Raises COMP A. Four sets of: Back Squat x 8 reps Rest 3 minutes Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult. B. 6 Sets - Teams of two, alternating movements 20 Cal Row 30 Alternating Cossack Squats 15 Toes to Bar Score: A, back squat weight. B, time or reps in cap. Note this video for Cossack Squats [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 1.25"] FIT A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Ring Rows x 10-12 reps @ 2111 Station 2 – Nose-to-Wall Handstand Hold/Box HS Hold x 30-60 seconds Station 3 – L-Sit or Hollow Hold x 30-60 seconds (accumulate the time if you’re unable to maintain this position unbroken) B. Five rounds for max calories/reps of: 30 seconds of Rowing Rest 30 seconds 30 seconds of Singles/Double-Unders Rest 30 seconds 30 seconds of Assault Bike Rest 30 seconds COMP A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Weighted Strict Chest-to-Bar Pull-Ups/Weighted Pull up x 3 reps (goal is to establish a 3-RM by your fourth set) Station 2 – 50-75 Foot Handstand Walk (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing) Station 3 – L-Sit x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken) B. Five rounds for max calories/reps of: 30 seconds of Rowing Rest 30 seconds 30 seconds of Double-Unders Rest 30 seconds 30 seconds of Assault Bike Rest 30 seconds Score: A, nothing. Just work through for quality. B, calories/reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 1.26"] FIT A. 25 Minutes to finish 3-4 Sets Split-Stance Romanian Deadlift x 8 reps each leg @ 4011, build Arms only inchworms x 5 reps Bottom’s Up Kettlebell Carry x 25 meters each arm B. Complete as many rounds and reps as possible in 8 minutes of: 10 Calories of Assault Bike (or Rowing) 20 Russian Kettlebell Swings COMP A. Take 20-25 minutes to build to today’s 1-RM Deadlift If you begin to lose positioning or proper mechanics, terminate the set immediately. B. Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts 225/155 12 Box Jump-Overs 24/20 Score: A, weight(s) B, reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="BRING A FRIEND DAY! Saturday 1.27"] FIT Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Pull Ups/6 Ring Rows 6 Hand Release Push Ups 9 Knees to Elbows or Hanging Leg Raises 12 Russian Kettlebell Swings 15 Calories of Rowing COMP Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Russian Kettlebell Swings (32/24 kg) 15 Calories of Biking Score: Rounds + Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 1.28"] FIT & COMP   A. Bike 60s rest 60s Row 60s rest 60s Run 60s rest 60s x 3 Sets B. Thacker Warm Up for Clean Clean: General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm) A, B, Cs': As: 1) Squatting Quad Muscle Clean x3-5 2) Squatting Quad Power Clean x3 3) Squatting Quad Power Clean TO Front Squat x3 4) Squatting Quad Clean x3 Bs: 1) 3 Part Pausing Power Clean x3 2) 3 Part Pausing Power Clean TO Front Squat x3 3) 3 Part Pausing Clean x3 Cs: 1) 3/2/1 Part Pausing Power Clean TO Full Speed Power Clean 2) 3/2/1 Part Pausing Power Clean TO Front Squat TO Full Speed Power Clean TO Front Squat To Jerk 3) 3/2/1 Part Pausing Clean TO Full Speed Clean To Jerk [/elitetoggle][/eliteaccordion]    

2018 01 21

CrossFit Open 2018

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Click here to register What is the CrossFit Open? The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof. The Open offers two versions of each workout, scaled and Rx'd. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open. At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier. [eliteaccordion][elitetoggle title="How Can I Register?"] Click the link below and either log in to an existing account if you've made one in the past years - or - create a New Account. https://games.crossfit.com/register/athlete From there, you are going to add us as your Affiliate. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="The Dates/Schedules"] WOD SCHEDULE FIVE WEEKS - FEB. 22-MARCH 26 18.1- Feb. 22-26 18.2- March 1-5 18.3- March 8-12 18.4- March 15-19 18.5- March 22-26 REGISTRATION Registration for the Open begins Thursday, Jan. 11, 2018. Registration will end the day of the Open - We will have a separate deadline to get on the team FRIDAY NIGHT LIGHTS SCHEDULE Friday Nights at 5:00pm is when the big Friday Night Lights will begin, this is the big game night, we will have some talks prior to the open wod starting, then we will be creating some heats and getting after it. Friday Night Schedule: 5:00 Show up at 5 and get your name on the board, we will be setting up and getting all the prep going. I will have stock warm ups and tips up on the board that we will more than likely glaze over. 5:15pm – 8:00pm: We will have you show up at 5:00, and there are a lot of factors to consider, how long the workouts are, how much equipment is involved, how many people show up, and how many heats we will have to run. This may run anywhere from 60-120+ minutes to run. The heats are first come first serve. But I will have a good suggestion on the board for you as to when your heat is, and when you should start warming up OTHER VALIDATION TIMES: FRIDAY: 12:00pm, FNL @ 5:15 SATURDAY: 11:30am MONDAY: 6:00am, 12:00pm, 4:15pm The validation times are set as such, the time listed is the time you arrive. We expect you and whoever else is there, will be ready 20-30 minutes after the arrival time so that we can coordinate athletes in the most timely way possible. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="The CFSB In House Intramural Open Details"] INTRAMURAL OPEN: What is that, and how is it different? The CrossFit Open is a worldwide CrossFit competition. We do it every year. We have since the beginning of the Open, and It’s fun. Last year, over 50 CFSB members tried their hand at this CrossFit “competition.” We want a different goal with the CrossFit Open this year, or heck, just a more specific goal. Our goal at CrossFit South Bend with the Open this year is to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so. In 2017, we’ll still have our competitive team, and we will give it a good shot in the Open as a team. But through the Open, we’re going to have two intramural teams competing in house. And you’re going to be on one of them. The team captains are... Amy VanDyck for the Blue Team Mitch Walker for the Orange Team. REGISTRATION AND PRICE The cost to be on a team is nothing, just your registration for the open, thats it. Once you are registered for the Open and on our team, you are in the pot to be drafted onto a team. Look at the registration tab of this post for more info. DRAFT Coaches and members will be ‘drafted’ onto an Intramural team. They won’t lose their spot on our Regional team, and their points will still count toward our Affiliate score worldwide, but we want to ensure even distribution of our most competitive athletes. POINT SCORING FOR INTRAMURAL OPEN +1 Point – If you enter your score in and submit it online before the workout deadline - Maximum one point per athlete per workout. This goes for Rx AND Scaled competitors! +1 Point – Top 3 Rx’d: every male AND female member who places among the Top 3 at CrossFit South Bend for each workout in Rx’d division gets an extra point for their team. +1 Point – Top 3 Scaled: every male AND female member who places among the Top 3 at CrossFit South Bend for each workout in Scaled division gets an extra point for their team. +1 Point to each athlete for their team when they complete that weeks "CHALLENGE" - these will be announced each week the day after the workout is released. These must be done exactly as stated in the weeks facebook live! (Note: if you forget to officially submit your score on the CFO Website, even if you are in the top 3 it will not count!) WORKOUTS In 2018, athletes competing in the Open will have only four days to complete each workout. Look down below at our Validation Schedule to get to understand that better. The Open will have five workouts. Our focus is on FUN. We want participation because it will make you fitter, and it will get you high-fives and you’ll be happy and love life more and glow and stuff. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Where can I Order my team T-shirt?"] CLICK HERE TO PREORDER! Deadline is Feb 1st - you will receive a T-shirt color of what team you are drafted on to. Unless you are not doing the open - in which case just write what shirt color you want in the notes! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Where can I find the weekly scoring"] Once the open has begun - I will share a link to a google doc that will be updated weekly[/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Ways to get your score validated"] Ways you can get validated to put your score in. a. Come into the Friday Night Lights – we will be making a huge deal out of it, and running tons of heats, and having some fun. b. Get validated by a registered judge during one of the listed validation times below VALIDATION TIMES: FRIDAY: 12:00pm, FNL @ 5:15 SATURDAY: 11:30am MONDAY: 6:00am, 12:00pm, 4:15pm The validation times are set as such, the time listed is the time you arrive. We expect you and whoever else is there, will be ready 20-30 minutes after the arrival time so that we can coordinate athletes in the most timely way possible. c. video it and submit your video to CrossFit HQ If none of the times work for you, and you have a time that would work much better for you on a weekly basis, post to comments here, right below. I am not promising that we will then add that validation time, but if we have enough people interested in that specific time, I will entertain it and ask our coaches. Oh, and make sure you submit your scores on time. Or you are S.O.L…Not sure what the submission deadline is? 8:00pm every Monday. Download the app and make it easy on yourself. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Not a member of our gym and would like to get validated?"] No worries! all you’ll have to do is hit up the drop in fee and come in and join us on Friday night, or swing in for a validation time. If you will be in each week to get validated, just ask us about a punch card! [/elitetoggle][/eliteaccordion]  

2018 01 16

Programming 1.15 – 1.21

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Free Costco Paleo Grocery Store Tour - click to reserve your spot Pre-Order your CrossFit Open Shirt here! Free Thyroid Talk with FDN Practitioner Robby - Jan 30th CROSSFIT OPEN REGISTRATION AND INFO IS UP!  Our Christmas Party Is Coming Up! Make sure you let us know you'll be there - click here to let us know!  Check out Our Michael Bann Movement and Assessment Seminar coming up in February Here Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 1.15"] FIT A. 25 Minutes to complete 3 Sets Back Squat x 8 reps @ 31X1 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm) *after the fifth push press, go directly into the walk *build on sets to as heavy as possible B. For time - 13 Minute Cap 40 No Push Up Burpees 40 Weighted Lunges/Walking Lunges 40 V-Ups/Sit Ups 40 Push-ups/Incline Push Ups 40 No Push Up Burpees COMP A. 25 Minutes to complete Three sets of: Back Squat x 8 reps Rest 3 minutes *Select a weight that will make your final 2 reps of each set extremely difficult. I want each set heavy B. For time - 13 Minute Cap 40 No Push Up Burpees onto 2x45's 40 Box Jumps (24″/20″) 40 Toes to Bar 40 Hand Release Push-ups 40 No Push Up Burpees onto 2x45's *2x45's means two stacked #45 plates Score. A, weight(s) B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.16"] FIT A. Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Banded Supinated-Grip Pull-Ups/Ring Rows x 8-10 reps @ 2110 Station 2 – Handstand Hold/Box HS/Plank x 45-60 seconds Station 3 – L-Sit/Tuck Sit x 20-60 seconds *nose to wall if possible in hs hold *I have a pretty large range in the l/tuck to accomdate B. 3 Sets for time - 13 Minute Cap 30/20 Calories of Rowing 30 American Kettlebell Swings COMP A. Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps *or 6-8 Muscle Up Transitions Station 2 – Handstand Walk x 10 meters (use partner assist if needed) Station 3 – L-Sit x 45-60 seconds *does not have to be unbroken B. 3 Sets for time - 13 minute Cap 30/20 Calories of Biking 15 Chest to bar/Pull ups 10 Strict Handstand Push-Ups *I will only allow up to 3 mats for your head on the strict Hspu Score A, nothing. B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 1.17"] FIT Warm Up: Clean Skill Work A. 20 Minutes to perform 3 Heavy working sets of the complex below 5 Deadlift 4 Hang Power Cleans 3 Front Squats one set is constituted as the 5+4+3, rest as needed between the sets B. Complete as many rounds and reps as possible in 10 minutes of: 10 Dumbbell Ground to Overhead 10 Burpees COMP A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Every minute, on the minute, for 5 minutes: High Hang Clean x 1 rep @ 50-65% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 1 rep @ 65-80% of 1-RM Clean Rest 60 seconds, and then… Every 2mins, for 6 minutes (3 sets): Clean x 1 rep @ 80+% of 1-RM Clean *athlete is responsible for keeping the time themselves B. Complete as many rounds and reps as possible in 10 minutes of: 10 Ground to Overhead (115/75 lbs) 10 Ring Dips Score: A, weight. B, reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 1.18"] FIT & COMP A. Complete as many reps as possible in 10 minutes of: 30 Seconds of Wall Ball Shots (Partner A) 30 Seconds of Wall Ball Shots (Partner B) If you don’t have a partner, you’ll simply work for 30 seconds, then rest for 30 seconds, for 10 sets. B. Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest while partner works Single-Arm Dumbbell Row x 8 reps each arm @ 2111 Rest while partner work Score: A, reps. B, Weight(s) *Scaling modifications for BSS - Lunges in place, from there, modify height or perform single leg glute bridges. *Post up with knee on a box for the SA DB Row [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 1.19"] FIT A. 21 Minutes to perform 3 Sets Dumbbell Bench Press x 8-10 reps @ 21X1 Bent-Over Dumbbell Reverse Flies x 12-15 reps L-Sit Tuck/ or Tuck to Extension x 6 reps @ 1212 *for bent over DB Reverse flies - use small plates, or small DB's B. 5 Sets for time -  15 Minute Cap 15/10 Calorie Row 20 Alternating Single-Arm Dumbbell Snatches COMP A. 15 Minutes to establish a Bench Press 3rm Once you have found your 3-RM, then perform the following… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ -10 to 15 lbs off today’s last set B. 5 Sets for time - 15 minute cap 15/10 Calories of Assault Bike 20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) *If we have too many on the bikes, turn into team format where each person much finish 5 sets score: A, weight(s) B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="CFSB HOLIDAY PARTY! Saturday 1.20"] FIT In teams of two, complete five rounds for time of: Both Partners Complete 50 Singles each 50 Kettlebell Swings (25 each) 20 Strict Pull-Ups (10 each) *Partners must perform singles together, and may only start kettlebell swings once both are finished. COMP In teams of two, complete five rounds for time of: Both Partners Complete 50 Doubles each 20 Deadlifts (10 each – 225/155 lbs) 30 Pull-Ups (15 each) *Partners must perform doubles together, and may only start deadlifts once both are finished. Score: time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 1.21"] FIT & COMP   A. 5 Sets Row 30s rest 30s Run 30s rest 30s Bike 30s rest 30s Singles 30s rest 30s B. Full Thacker Warm Up [/elitetoggle][/eliteaccordion]

2018 01 14

Free Costco Paleo Grocery Store Tour

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On February 20th at 6pm CFSB Head Nutrition Coach Robby Gustin will be doing a Paleo Grocery Store Tour at Costco in Mishawaka. In this grocery store tour he’ll talk about the following things:
  • How to save a lot of money on healthy food by shopping at Costco
  • Which types of fruits and vegetables are the best to buy organic
  • How to get the best quality seafood
  • How to shop for healthy fats
  • Quick and easy Paleo meals
  • If you’re going to have chocolate as a treat which type is the best to buy
  • Which drinks you can have besides water on the Paleo diet
  • And much more
We only have 15 spots for the tour so please register with the form below if you plan on coming.

2018 01 09

CrossFit Blog Programming 1.8 – 1.14

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Wellness Wednesday: Mari's Story - No More Cankles Free Thyroid Talk with FDN Practitioner Robby - Jan 30th Our Christmas Party Is Coming Up! Make sure you let us know you'll be there - click here to let us know!  Check out Our Michael Bann Movement and Assessment Seminar coming up in February Here Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 1.8"] FIT & COMP 30 Minute Amrap 60s Row/Bike 20-30s forearm plank 30 Doubles/Singles 20-30s Active Hang on Bar 15 American Kettlebell Swings 10 Prisoner Tall Kneeling To Standing - alternate legs Score: Don't score it, move some blood and move with intent and quality [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.9"] FIT Warm Up/Skill Incorporate Kettlebell Windmills A. 20 -25 Minutes to finish 3 Sets of Back Squat x 8-10 reps @ 31X1 Rest 3-5 Minutes b/w *build B. 2 Sets 4 Minute Amrap 20/15 Calorie Row 15 Thrusters/DB Thrusters Max Reps of Burpees in time remaining Rest 4 minutes between sets COMP A. 20-25 Minutes to work to a Back Squat 1rm B. 2 Sets 4 Minute Amrap 30 Calorie Row 15 Thrusters 95/65 Max Reps of Bar-Facing Burpees in time remaining Rest 4 minutes between sets Score: A, weight. B,burpee reps (total) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 1.10"] Warm Up Incorporate Farmers Carries FIT A. 20 Minutes to finish 3 Sets Dumbbell Shoulder Press x 8-10 reps @ 2111 Pull Ups/Ring Rows x 6-9 @ 2111 *build B. 3 Sets For Time: 15 minute cap 20 Ten Yard Shuttles 30 American/Russian Kettlebell Swings 20 Jumping Pull Ups/Ring Rows COMP A. 12 Minutes to establish a Press 1rm once you have found your Press 1rm then perform... 8 Minutes to finish 2 Sets Push Press x Max Reps @ 80-85% of today’s 1-RM B. “Shuttle Helen” Three rounds for time of: 20 Ten Yard Shuttles 21 American Kettlebell Swings 70/55 12 Pull-Ups Score: A, press weight. B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 1.11"] Warm Up High Hang Snatch, Hang Snatch, OHS work A. 20 Minutes to finish 4 Sets Overhead Squat/Front Squat x 6-8 reps @ 3311 *build B. Four sets for max reps/calories: 30 seconds of Row Rest 30 seconds 30 seconds of Alternating Reverse Lunge Rest 30 seconds 30 seconds of V-Ups COMP A. 20 Minutes to build to a heavy set of the complex High Hang Snatch + Hang Snatch B. Four sets for max reps/calories: 30 seconds of Assault Bike (for calories) Rest 30 seconds 30 seconds of Jumping Lunges Rest 30 seconds 30 seconds of Toes to Bar Rest 30 seconds Score: A, weight. B, total reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 1.12"] FIT A. Complete as many rounds and reps as possible in 15 minutes of: 15 Cal Row 20 Alternating Cossack Squats with Kettlebell Goblet Hold/or Balance Assisted 20 Single-Arm KB/DB Presses (10 each arm) Rest 5 minutes, and when the running clock reaches 20:00… B. Complete as many rounds and reps as possible in 15 minutes of: 50 Singles/25 Dbls 40 Push-Ups/Incline Push Ups 20 Wall Balls COMP A. Complete as many rounds and reps as possible in 15 minutes of: 20 Cal Bike 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… B. Complete as many rounds and reps as possible in 15 minutes of: 20 Cal Row 40 Hand Release Push-Ups 20 Wall Balls 20/14 Score: A, reps. B, reps. Notes: Pay attention to quality of the Cossack squats, you don't stay low and grind with these, you'll come up. Keep your heels down. I'll allow up to 4 Mats on Strict Handstand Push Ups [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 1.13"] FIT In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 25 Air Squats 20 Mountain Climbers 15 American Kettlebell Swings 10 Burpees 5 Strict Pull-Ups Partner A starts with 25 air squats, Partner B then performs 20 mountain climbers, Partner A then performs 15 kettlebell swings, Partner B does 10 burpees, Partner A does 5 strict pull-ups, then Partner B does 25 air squats…and so on. COMP In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Air Squats 40 Kettlebell Swings 30 Shoulder to Overhead (95/65 lbs) 20 Burpees 10 Strict Pull-Ups Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on. Score rounds + reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 1.14"] FIT & COMP 30 Minute Amrap 20 Cal Row 10 Yard Lateral Bear Crawl with Sandbag pull Left 10 Yard Lateral Bear Crawl with Sandbag pull Right 30s Bottom of Squat KB Front Rack Hold [/elitetoggle][/eliteaccordion]  

2018 01 07

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