[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]Events – Barbells for Boobs Details are here!  Courtney's story - You don't realize how bad you feel until you start to feel good Wades Army 2016! Click here for details Weight Loss – Quick and Dirty or Slow and Steady? ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**[/x_accordion_item][x_accordion_item title="Testing week details" open="false"]Putting your results in, and what we do with the data. Want to have some bearing on what is programmed at CrossFit South Bend? Then put your results in at the end of the testing and baseline week. Lets give you the short and simple version with programming. THE TESTS We made a post a while ago on what some of the main goals of our programming are here To determine where you are all lacking per our goals, we throw testing weeks in which include tests on... Bending: Deadlift, Power Clean, Power Snatch Double Leg Squatting: Back Squat, Front Squat Single Leg Squatting: Bulgarian Split Squat Upper Body Pulling: Vertical Bodyweight Pulling, Horizontal Bent over Row Upper Body Pushing: Horizontal-Close Grip Bench Press, Vertical- Strict Press, Vertical-Push Press Core Tests: Side Plank, Plank, Other correlative tests in conditioning with TTB. CP Battery Test: Power Clean 90% test, We also are using a Power Snatch and Burpee tester here Alactic: Short end speed - under 30s of work Lactic Power: We stick to the higher end of the lactic power, around 60s of work with single modality - run in our case as it gives us the most accurate dose response Lactic Endurance: Multiple Testers ranging from 2-8 minutes 2k, WallBall/Run tester, Grace, etc. Balancing single modality v.s. mixed modal workouts. Aerobic: This can range from 30s rounded tests to longer duration workouts, what is inherent here is the ability to keep the pacing during this type of workout. We have some rounded work (KB workout) Mixed modal style (the chief) Mixed Modal Long (18 minute amrap lunge/box jump/ttb during baseline week) Depending on how you do in a workout - this could also change the workout from lactic endurance to aerobic. For instance, if you can perform annie unbroken - that may be a lactic endurance response to you, but if someone isn't terribly proficient at the movement - it may turn the workout into an aerobic workout to them. This gives us further insight into what people need. High skill under fatigue: We have some muscle up and hspu testers coming up as well, to see if you even have the strength to perform the high skill movements, and if you can, how do they look under fatigue? THE DATA Carl and I will sift through the numbers - comparing you against yourself, then against the group. Lets use pulling as an example.   Can the athlete perform strict pull ups at their bodyweight? What does the horizontal pulling look like in relation to their bodyweight? What do these pulling numbers look like in relation to their press? What does the press look like in relation to their bodyweight? Does the athlete have complete function of the scapula? getting insight from coaches, do they have full flexion of the shoulder, a winged scapula? etc? How often does that athlete come in? does the athlete often miss days that we pull on? These types of things give us some trends in what the priorities may be for everyone. YOU v.s. THE GROUP Now, you individually may WANT a bigger squat - but looking at the numbers you may be a level 4 squatter and a level 2 push/pull. This heavily weights the upper body pushing and pulling in the programming for  you, and if this is a trend we see in the majority of the members, that becomes priority. So remember, your data goes in, we notice trends, then we compare against the group. We still focus on squatting of course, but this may not be the number 1 or 2 priority. Individual goals are typically encouraged to talk to a coach about - we will hear it often "You should programming running more." Is that because YOU want running? or do you know the data of how EVERYONE in the general population performs in relation to running tests, and what that sits in the spectrum of all testing? If you want individual programming - click here to email me and we can move the conversation forward from there. FLEXIBILITY/FUNCTION/PHYSICAL HEALTH These priorities are then listed, along with trends with mobility/function/stability that we may notice in class. If we hear from the coach "people have bicep pain" We want to know How many people? Who are they? What have they been doing leading up to the issue? Very often we find they either went off and did some other crazy workout or programming that caused the issue - have had a prior history of the issue and need some extra attention, etc. These considerations go into the programming as well to keep peoples possible issues in check. PRIORITIES Once we determine priorities against the group and have listed them. We will run an attendance report that spans over the course of a few months to see the people who come in on Monday through Sunday. If we get a population that looks like this Monday: 120 people came in and trained Tuesday: 100 people came in and trained Wednesday: 90 people came in and trained Thursday: 100 people came in and trained Friday:80 people came in and trained Saturday: 40 people came in and trained Sunday: 20 people came in and trained We look at this, and the #1,2,3,4,5 priorities go where the most people will be coming in, Monday, Tuesday, Thursday, with other priorities going on Wed and Friday, then so on and so forth through the weekend - only touching on the things that the general population are best at on the least populated days. SETTING THE PROGRAMMING From there: The skeleton of priorities is made in order Then exercise selection based off of equipment, needs, other classes involved during those times Then pairing along with Sets, Reps, Tempo, Rest to pick on specific weaknesses for each individual movement or train (example here) With work capacity/energy system training typically starting away from the intended training range and working toward it, selecting focused movements during that time From there we set a progressive model to show the best case scenario of accumulation throughout the group to peak for  success. OTHER CONSIDERATIONS Other considerations like your training age, biological age, intelligent scaling up or down, skill acquisition coaching, energy system training dose response, gender issues and neuromuscular efficiency is handled by the coaches. ONWARD From there, we can only look at the numbers and listen to all of you. We notice things, we look for an explanation, we make a new prescription, we action it...then we do it all over.       [/x_accordion_item][x_accordion_item title="Monday 10.10.16" open="false"]Monday 10.10.16 A. Back Squat 1rm or 3rm - see notes B. "Annie" 50.40.30.20.10 Double Unders/Sit ups *This will be ran in two heats and judged [notes] Back Squat:Today we are going to hit a heavy single. IF YOU are within 3 months of completing Fundamentals or Accelerated Fundamentals you will complete a 3RM. This is that day to go for it, but remember to be smart. Don’t make unrealistic jumps. If form is going to shit, don’t keep adding weight and expect it to get better. Suggested Warm Up 50% x4 155lbs 60% x4, 70% x2, 80% X1, 85% X1, 90% x1, 95% x1, Max, Max For Annie: Your ONLY OPTIONS are A. Rx’d 50-40-30-20-10 Double Unders, Sit Ups B. Cutting 50% of the double under volume 25-20-15-20-5 Double Unders 50-40-30-20-10 Sit Ups C. 2:1 Singles to Doubles 100-80-60-40-20 Singles 50-40-30-20-10 Sit ups[/x_accordion_item][x_accordion_item title="Tuesday 10.11.16" open="false"]Tuesday 10.11.16 A. Press 1rm or 3rm B. Row 2k [notes] Planning out the day: 5-10 minute warm up, leading directly into 15 minutes and not a second more leaves you with 25 minutes elapsed and 35 minutes left in class. If we have 18 people in class that means 3 heats. Average time for a male last time was 8:09 in class, average for female was 9:14. Here is how this shit is going to go down. Everyone goes through the warm up together, everyone goes through the press together. When assigning heats for the row – fastest rowers go first, you know who you are, if you feel as though you may be a few minutes off from someone else in a heat – go in a later heat. For instance, if we have 13 people in a class, and 3 people have 7-9 minute 2k’s…only those three go first, if we have 6 others in the 9-11 minute range, they go next, the people in the last heat are the people that have no idea what their 2k is, or people in the 11+ range. Press: No hip movement in the press, make intelligent jumps with this – small small small jumps, 3-5% is a huge jump on this relative to the other movements. 2k: Pace yourself! If you have a prior number, set yourself up for success by watching your splits.[/x_accordion_item][x_accordion_item title="Wednesday 10.12.16" open="false"]Wednesday 10.12.16 A. 3 x Max effort Pull ups or Ring Rows B. For time Run 400m 40 Wall Balls 20/14, 10/9' Run 200m 20 Wall Balls [notes] A. Pull Ups: This is 3 sets of max effort set of pull ups. Warm as needed, make sure EACH SET is unbroken and maximum effort to failure. Make sure to keep good positioning, no reaching the chin, bending of the knees, or kicking. If you are unable to do pull ups you will complete a max effort set of ring rows. These are prone grip (standard grip) B. *If unable to run, scale a 1:1 on the row – 400 for 400, and 200 for 200. *Pick a wall ball weight that you can consistently nail your intended target with. [/x_accordion_item][x_accordion_item title="Thursday 10.13.16" open="false"]Thursday 10.13.16 A. 20 Minutes to establish a Power Clean 1rm (or 3rm, see notes) B. CP Battery Test 8 Minutes AMRAP Max Power Cleans at 90% of 1RM/3RM ***Notes*** Power Clean: Today we are going to hit a heavy single. IF YOU are within 3 months of completing Fundamentals or Accelerated Fundamentals you will complete a Hang Power Clean or Power Clean 3RM, whichever you are most versed at. This is that day to go for it, but remember to be smart. Don’t make unrealistic jumps. If form is going to shit, don’t keep adding weight and expect it to get better.Suggested Warm Up: Bar x3, 40% x3, 50% x3, 60% x2, 70% x2, 80% x1, 90% x1, 95% x1, MAX, MAX [/x_accordion_item][x_accordion_item title="Friday 10.14.16" open="false"]Friday 10.14.16 A. Bulgarian Split Squat 8rm, rest 90s between legs B. Max Effort Side Plank Left rest 90s Max Effort Side Plank Right **Score each side separately C. 2 Rounds 60s Max Effort run for max yards rest 5 minutes between [notes] Planks:  keep the feet stacked and if you deviate too high or low, call it – don’t internally rotate your body either, I want a solid side plank position. Bulgarian Split Squat: I’d like the height set up so that its almost right below your kneecap – the benches may not do for everyone, you may have to use plates – that should make it so everyone can lightly tap the knee to the ground or get damn close in regards to tightness- foot up or down, don’t care. don’t use a barbell, its dumbbells for what we are doing. follow the tempo. click here for a video Run: max yardage covered over 60s – you should hate yourself during this. We will have markers drawn on the ground and when the coach says TIME you stop and note your yardage. In order to get an accurate test of this low end stuff our choices are pretty limited to get the right dose response, running – and possibly rowing, but running will be more accurate.[/x_accordion_item][x_accordion_item title="Saturday 10.15.16" open="false"]Saturday 10.15.16 A. "The chief" Max rounds in 3 minutes of: 3 Power cleans @ 135/95 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 sets Post rounds completed for each of the 5 sets [notes] score is total repetitions performed[/x_accordion_item][x_accordion_item title="Sunday 10.16.16" open="false"]Sunday 10.16.16 A. 30 minute amrap 10 Yard Bear Crawl 5 Perfect Burpees 10 Yard Inchworms 5 Perfect Burpees 10 Yard Spiderman Crawl 5 Perfect Burpees [notes] Get in, move at a smooth pace, get that blood flowing[/x_accordion_item][x_accordion_item title="Put your results in here after you have finished week 1" open="false"]Putting your results in is like voting. If you don't vote, we don't know what you needed/wanted for the next block of programming. Click here to put your results in. Use your brain and pay attention to what you are entering as well.[/x_accordion_item][/x_accordion][x_accordion][x_accordion_item title="Monday 10.17.16" open="false"]Monday 10.17.16 A. Front Squat 1rm or 3rm B. 5 Rounds 60s Max Russian Kettlebell Swings 60s Rest score is weight and total number of swings [note] Again, if you are new, hit a 3rm - not new? hit a 1rm. For the KB Swing here, find something you can crush a minute with, and then hang on for the rest of the time! Get as many swings as you can, as heavy as you can.[/x_accordion_item][x_accordion_item title="Tuesday 10.18.16" open="false"]Tuesday 10.18.16 A. Bench Press 1rm or 3rm B. 2 x 100 Yard Sprint C. Max Weighted Pillar [note] Again, new? hit a 3, if not, hit a 1 The sprint is done as a 50 out and 50 back - max effort, if you feel as though you have it in you to really give it another go and beat your score, go for it again. rest at least 3 minutes between your first and second attempt For the weighted pillar, it is a 45/25 plate that goes on your back[/x_accordion_item][x_accordion_item title="Wednesday 10.19.16" open="false"]Wednesday 10.19.16 A. Power Snatch 1rm or 3rm B. Every minute on the minute until you cannot finish the round in the time allotted 1 Power Snatch @ 80% 2 Bar over Burpees *the burpee number will increase each round by 2 [note] For the conditioning, it looks like this minute 1 1 power snatch 2 burpees over bar minute 2 1 power snatch 4 burpees over bar minute 3 1 power snatch 6 burpees over bar continue until you can no longer finish the burpees of that round in the minute. score is the minute round you were on, and the burpees you finished before the time stopped. So if I was on minute 10, and finished 18 Burpees I would put 10+18[/x_accordion_item][x_accordion_item title="Thursday 10.20.16" open="false"]Thursday 10.20.16 A. Deadlift 1rm B. Choose the appropriate scaling for you 1. 5 Rounds 20s Muscle Ups 40s Rest 20s Handstand Push Ups 40s Rest 2. 5 Rounds 20s Kipping Pull Ups 40s Rest 20s Push Press @ 80% of bodyweight 40s Rest [note] Don't make these deadlifts look ugly, its not a competition For the workout selection. you either do 1 or 2, I don't care if you can do one movement Rx'd and not the other, you have to be able to perform BOTH muscle ups and handstand push ups to do workout 1. If not, move to workout 2 and scale accordingly.[/x_accordion_item][x_accordion_item title="Friday 10.21.16" open="false"]Friday 10.21.16 A. Bent over row 5rm B. 18 Minute Amrap 15 Overhead Reverse Lunges 45/25 12 Box Jumps with step down 24/20 9 Toes to Bar [note] Keep a solid back position on the row for the workout, these are plates held overhead, and the box jump step downs are mandatory toes must touch the bar to count![/x_accordion_item][x_accordion_item title="Barbells For Boobs - Check the Schedule - Saturday 10.22.16" open="false"]Normal CrossFit Classes at CFSB will be different today - click here to check the schedule!  Saturday 10.22.16 A. Barbell For Boobs "Grace" 30 Clean and Jerks for time 135/95 [note] Check out the schedule and details here[/x_accordion_item][x_accordion_item title="Sunday 10.22.16" open="false"]Sunday 10.22.16 A. 30 minute amrap Run 400m 10 Yard Handstand Walk 3 Rope Climbs [notes] Lets get some skill work in today with some handstand walking and rope climbs[/x_accordion_item][x_accordion_item title="Put your results in here for week 2" open="false"]Hey, click here to put your results in for week 2.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]