2016 09 13
Amateur
Deadlift 1x5 RM (add 10 lbs to last workout) Chin Ups 3 x Max Reps
Collegiate
Rack Pull 3, 3, 3, 3 Chin Ups 3 x Max Reps
Conditioning
Complete as many rounds as possible in 9 Minutes: Hang Power Clean – 3 Reps Lateral Ball Slam – 6 Reps Lateral Hops – 9 Reps
2016 09 12
A. Snatch waves
Use percentages off of your best single for the week
Every 90s
(85%x1, 90%x1) x 3
B.
Clean and Jerk Wave
Use percentages off of your best single for the week
Every 90s
(85%x1, 90%x1) x 2
C.
Front squats
2x1 @ 75-85%
speed, speed, speed, or you are done.
D. Core work
2016 09 12
Remember these Heavy Singles should be without fail !
A.
Snatch
15 minutes to establish heavy single
B.
Snatch light work
5 Rounds
Every minute on the minute
Snatch x 1 @ 75% of today’s single
C.
Clean and Jerk
15 minutes to establish heavy single
D.
Clean and Jerk light work
4 Rounds
Every minute on the minute
Clean and Jerk x 1 @ 75% of today’s single
E.
Back squat
2x1 @ 75-85%
speed, speed, speed or you STOP.
F. Core work :)
2016 09 12
Snatch, Clean and Jerk, Complexes
A)
Snatch
15 minutes to establish heavy single for the day
B)
3 Rounds – Every 2 minutes perform Snatch x 1 @ 85% of today’s max
C)
Clean and Jerk
15 minutes to establish heavy single for the day
D)
3 Rounds – Every 2 minutes perform Clean and Jerk x 1 @ 85% of today’s max
E)
Clean and Jerk Complex
10 minutes to work up from the bar Hang Power Clean Below Knee + Hang Power Clean Above Knee + High Hang Power Clean + Jerk
F)
Snatch Complex
10 minutes to work up from the bar Snatch Lift Off above the knee + Hang Power Snatch Below Knee (2+1)
2016 09 12
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 5×5 Press 1, 1, 1, 1, 1
Conditioning
Complete one round every 90 seconds: Split Jerk – 3 Reps Strict Pull Up – 6 Reps Broad Jump – 3 Reps
2016 09 11
2016 09 11
[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"]Say goodbye to train heroic
New Shadow Coach Andrew Foster
Shifting to Intensification
Wades Army 2016! Click here for details
September Fundamentals Begins this week as well!
Wellness Wednesday –What kind of relationship do you have with food?
Stay tuned for Barbells for Boobs as well!
***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="Monday 9.12.16" open="false"]Monday 9.12.16
A.
Deadlift 4.4.4.4 @ 32X1, rest 3-5 minutes between sets
***Score weights
B.
Amrap in 8 minutes
Toes to Bar
Deficit Push Ups - 45's on each side
3,3..6,6..9,9..etc - keep going up the ladder by 3's
***Score total repetitions
[Notes]
DEADLIFTS: I'd prefer these 4's are all within 80% of your final heavy ass set. Meaning if I intend on finishing at 425, my sets leading up that actually count as working sets are...365,385,405, 425.
If you have no idea where you will end up, warm up until you hit your first conservative heavy 4 then add 5% for attempts until you fail from a technical point of view or otherwise.
That would look like this - If hit a hard but smooth 4 reps @ 275 and determine it's a good starting spot with some room for improvement.
Then hit...290,305,320. But if you get to that 4th set at 320 and think you STILL can go up?! scratch the 275# and keep going until you fail a set.
AMRAP: Pick a scaling that you can cruise through and/or - more appropriately - the scaling that you used for the tester at the beginning of the cycle (assuming you did that one) with 75 toes to bar for time.
Oh, and they are deficit for a reason, don't put the plates on and not touch your chest to the ground - if you don't pass through the plates to get to the floor you are missing the point of the deficit.[/x_accordion_item][x_accordion_item title="Tuesday 9.13.16" open="false"]Tuesday 9.13.16
A.
Bulgarian Split Squat 8.8.8 @ 3010
***Score weight
B.
Bent Over Row 8.8.8 @ 30X1
***Score weight
C.
Teams of 5-7
5 Rounds in a tag team format
7 Russian KB Swings
Sprint 80 Yards - 40 out, 40 back, tag your partner
***Score time
[Notes]
Bulgarian Split Squat: @ the top of a 2 minute mark, hit a heavy 8 with your left leg, the next 2 minute mark will be your right leg - continue this until you have hit 3 sets of heavy 8's each leg - don't forget, all that accumulative tempo has been stripped to a basic tempo
Bent Over Row: @ the top of a 4 minute mark hit a heavy 8 on a bent over row, again, tempo has been stripped down so you should be able to go heavier
Teamwork!
I do 7 swings, I sprint 40 yards, I turn around, sprint 40 back, tag person 2
They do 7 swings, sprint 40 yards, turn around, sprint 40 back, tag person 3
They do 7 swings, sprint 40 yards, turn around, sprint 40 back, tag person 4
They do 7 swings, sprint 40 yards, turn around, sprint 40 back, tag person 5
They do 7 swings, sprint 40 yards, turn around, sprint 40 back, tag person 6
They do 7 swings, sprint 40 yards, turn around, sprint 40 back, tag person 7
we repeat this shit 5 times[/x_accordion_item][x_accordion_item title="Wednesday 9.14.16" open="false"]Wednesday 9.14.16
A.
6 Rounds
60s Run/Row @ 90%
rest/walk 5:00 between rounds
***Score meters for row, score yardage for run
[Notes:]
Run for a round
Row for a round
Repeat by 3
90% is the percentage of effort - which means you should hit it hard enough to where you feel you need 5:00 to recover enough to repeat that hard effort and to be consistent
[/x_accordion_item][x_accordion_item title="Thursday 9.15.16" open="false"]Thursday 9.15.16
A.
Back Squat 3.2.3.2 @ 30X1
Between sets hit 5-10 Scap Pulls and 5-10 Push Up Plus
Rest about 3-5 minutes between sets
***Score is weights
B.
Amrap in 8 minutes
2 Heavy Thrusters
Max Unbroken Kipping Pull Ups
***Score is weight and number of pull ups
[Notes]
Back Squat: Hit a heavy 3 and 2...then do it again, try to squeak up a few lbs higher on the second set of 3.2 - the tempo is stripped down, so you should be able to load this up
Thrusters and Pull Ups: Heavy as you can manage for a double while pulling from the floor, don't shred your hands on the pull ups[/x_accordion_item][x_accordion_item title="Friday 9.16.16" open="false"]Friday 9.16.16
A.
Press 2.2.2 @ 32X1
***Score is weights
B.
10 Minutes to establish a 1rm Hang Power Clean
C.
Every minute on the minute for 8 minutes
1-2 reps @ 80-90% of 1rm
[Notes:]
Press: Tempo is staying for the press, you hit a 2-3 range last time, lets get some heavy 2's this time through
HPC: This may just be technique practice for some of you - but for the rest of you, load this up but stay technical[/x_accordion_item][x_accordion_item title="Saturday 9.17.16" open="false"]Saturday 9.17.16
A.
3 Rounds
8 High Box Jumps
250m Row
directly into
3 Rounds
8 Front Rack Reverse Lunges
30 Double Unders
[Notes]
Box Jumps, as high as you can get them so you can't just fly through them - but not so high that you eat shit while trying to hit it. Its a fine line on this one.
FRRL, Pulled from ground...heavy
[/x_accordion_item][x_accordion_item title="Sunday 9.18.16" open="false"]Sunday 9.18.16
A.
@ the top of a 3 minute mark for 30 minutes
20 Russian Twists
20 Kettlebell Swings
10 Yard shuttle runs in remaining time
[Notes]
Keep the weights light, smooth, and pretty unbroken - rounds are consistent!
[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2016 09 11
A. Snatch waves
Use percentages off of your best single for the week
Every 90s
(80%x1, 85%x1, 90%x1) x 3
B.
Clean and Jerk Wave
Use percentages off of your best single for the week
Every 90s
( 80%x1, 85%x1, 90%x1) x 2
C.
Front squats
3x1 @ 75-85%
speed, speed, speed, or you are done.
D. Core work
2016 09 10
So, without getting too in depth with this – We just finished 8 weeks of accumulation, we are now going to transition over to intensification for the remaining 4 weeks of the 12 week block before we test. So you’ll see the volume drop a little in strength, the conditioning will pick up a bit – which is what some of you have been getting a hard-on for. To visualize the difference between Accumulation and Intensification in regards to what it would look like in one movement. Lets say, we tested a Front Squat 1rm.
Test Week – Front Squat 1rm:
Noticed a lot of issues in general population with upper back support, valgus knees, strength/confidence issues in the full bottom position.
Intent: to increase 1rm Front Squat, not necessarily to work heavy long volume – as a priority for most of the population, strength is top tier over volume.
Conceptualize on how to remedy those problems through the 8 weeks of accumulation – could be X, or X causing the issue.
Devise a plan on how to approach these issues – for instance:
upper back could be remedied by a lot of scapular work, kelso shrugs, scap pulls and the like
valgus knees could be remedied by hip flexibility work, ankle flexibility work, single and double leg glute work
confidence in the bottom position could be remedied by spending more time (tempo) in the bottom position to work confidence, simply increasing reps and sets of front squats working on the neural patterning of the Front Squats, it could simply be strength – this one gets down to just doing the moment and doing it correctly.
Action the plan: Take those items, and put it into programming whereas the majority of the population will be exposed to it – if we really want to improve it (is it a priority over the others?) probably not putting it on the weekends, the difference between exposing it to 20-30 people or 100-130 people on a weekday.
Progress: The first 8 weeks of accumulation involve a progressive nature in either one or multiple of the following – sets, reps, tempo, rest between sets, exercise selection. This ensures we aren’t throwing everyone in the deep end, the equivalent of moving the volume up 10% at a time OR just throwing someone in the deep end of the volume and watching them sink or swim.
Transition to Intensification After 8 weeks you shift away from the supplemental work and inch your way closer to the conditions of the actual tested movement. Although most novices will PR at this point anyway – pull the volume back, here is a simple 6 week look at what it could look like.
Accumulation – working on controlling the descent and confidence in the bottom
Front Squat 3×5 @ 4301 (15 total reps )
Front Squat 4×5 @ 4301 (20 total reps)
Front Squat 5×5 @ 4301 (25 total reps)
Intensification – stripping the tempo to use the new found confidence in the bottom that hopefully improved structure to apply to the tested lift.
Front Squat 7.5.3.5.3 @ 31X1 (23 total reps)
Front Squat 5.3.1.3.1 @ 31X1 (13 total reps)
Front Squat 3.2.1.2.1 @ 31X1 (9 total reps)
Retest Front Squat: Gather new noticing about the people who tracked and tested the prior 1rm, gather fresh noticing for the new batch of Crossfitters that have entered the fray in the middle of the cycle or just recently.
2016 09 09