[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="Saturday 7.9.16" open="false"]Saturday 7.9.16 A. 2 Rounds 60 second amrap 15 Unbroken Ball Slams Max 10 Yard runs in time remaining **Score is total shuttles rest 3:00 between rounds B. 5 Rounds 5 Burpees 50 Double Unders 5 Front Squats at 60-75% of 1rm 20 Minute cap **Score is time [Notes:] A. Lactic Endurance Work - Find something that you can hit for 15 - it can still be challenging, but unbroken I'd like this at @ 85% effort - somewhat hard. B. CP Battery Work - If you don't have a 1rm we will find something heavy, we'll be pulling from racks, also look for some logistical changes depending on the amount of people coming in - the concept will be the same.[/x_accordion_item][x_accordion_item title="Sunday 7.10.16" open="false"]Sunday 7.10.16 A. On a 20 minute running clock Row every 10 calories stop and perform 4 Turkish Get Ups alternating B. On a 20 minute running clock Run every 100 yards 15 Hollow Rocks + One handstand walk attempt (or wall walk) [Notes:] Blah blah blah - consistency and what not. think smooth, sweaty, and sustainable for this one. This is Aerobic Pacing Work @ 70% effort No score, because if I put in a score...you'll go harder than I want you to go. Be an adult and come in to do the work without obsessing over a score.   [/x_accordion_item][x_accordion_item title="Monday 7.11.16" open="false"]Monday 7.11.16 A. 15-20 minutes to find Deadlift 2x8 @ 31X1 rest 5:00 between 8's **Score is weight B. 5 Rounds 20s of deficit push ups on 45# plate rest 40s 20s of Russian Kettlebell swings AHAP rest 40s **score is total number of push ups and kb swings combined - note the KB weight too. [Notes:] A. Both sets of deadlifts should be heavy as fuck - take the time to warm up to a solid ass heavy 8, I want you to feel like you couldn't hit another rep. B. These push ups may not be applicable to all in class - my qualification is something that you can do for 20 seconds, but its hard as hell to do so -you really have to work for it. Same with the Kettlebell Swings - think of it as "As heavy as possible...for 20 unbroken seconds" I don't care if you swing two 55's, a dumbbell. Swing something that is challenging[/x_accordion_item][x_accordion_item title="Tuesday 7.12.16" open="false"]Tuesday 7.12.16 A. 3 Rounds 8 Bulgarian Split Squats Left Leg @ 30X1 rest 30s 8 Bulgarian Split Squats Right Leg @ 30X1 rest 30s 8 Bent Over Rows @ 30X1 rest 30s Max Weighted Pillar Hold   B. 3 Rounds @ the top of a 3:30 mark Sprint 100 Yards (50 out, 50 back) @ 90% effort   [Notes:] A. Don't mind if you build on the weights across the three sets if you don't know where to start, but would like to see some heavy heavy 8s on the back end of this one. If you know where to go for it, hit 3 heavy sets of all of it. Oh, don't forget the back angle and the 1 second pause at the top of the row on the bent over rows. If you can hold a pillar longer then 2 minutes - put a 45# plate on your hips - just be careful of the dismount. B. Probably the best way to train this is...just to sprint, thats the only way we will get some progress out of this one. The coaches will make sure you are all prepped for the sprints.[/x_accordion_item][x_accordion_item title="Wednesday 7.13.16" open="false"]Wednesday 7.13.16 A. 3 Rounds - 40s to perform @ 90% Hard effort 10 Unbroken Russian Kettlebell Swings Max effort sprint in remaining time rest 3:30 between rounds **score - no score, just train the shit.   B. 3 Rounds 3 Minute amrap 10 Burpees 15 Sit Ups 20 Wall Balls rest 3 minutes **score is total reps [Notes:] A. not everything needs a score, coaches, don't even put it on the board, just go and do the damn thing - go hard though and keep the kb swings unbroken. don't sandbag either because its not going on the board. B. Map 5 - Aerobic @ 80% effort- Pick a scaling that allows for something CLOSE to unbroken sets, it doesn't have to be, but it should be close. minimal rest and consistent score from round to round.[/x_accordion_item][x_accordion_item title="Thursday 7.14.16" open="false"]Thursday 7.14.16 A. Back Squat 6.4.2 @ 22X1 rest 3-5 minutes between - during that time perform 10 Dumbbell Kelso Shrugs leg, 10 Dumbbell Kelso Shrugs Right **Score back squat weights   B. Every minute on the minute for 10 minutes Odd minutes - 5-7 Unbroken Toes to Bar Even minutes  - 2-3 High Box Jumps **score...hmmmm, lets say your ttb scaling  - don't care about your reps, and your box jump height. [Notes:] A. this should be a HEAVY 6, a HEAVY 4, and a HEAVY 2 - moving up in weight each time. In between keep the upper back work heavy but clean. B. This is meant to be performed to your own individual difficulty, so for the toes to bar... TTB If you can't do toes to bar, perform straight legged kipping toes to bar as high as you can get them If you can CRUSH toes to bar, perform 5-7 strict toes to bar If you can do 5-7 and its challenging, do 5-7. BOX JUMP These are box jumps with a step down, these are meant to be high, and the fact that it should be so high you have to rest a little between reps.   [/x_accordion_item][x_accordion_item title="Friday 7.15.16" open="false"]Friday 7.15.16 A. Press 3x 9-12 @ 32X1   B. On a running clock - with no exceptions 0-10 minute mark find a hang power clean x 3   10-15 minute mark rest and strip weight to 40-60% of max   15-23 minute mark EMOM for 8 minutes Hang Power Clean x 3 @ 40-60% of 3rm [Notes:] A. Keep to the tempo for these presses, its a lot of time under tension here. B. There are no exceptions to the max or the 5 minute rest, if you aren't done by the end of the 10 minute mark with the 3rm, you are done - if you are doing it AT the bell - it doesn't count. If you aren't ready by the time the 5 minute rest is up, the workout starts without you. Even if you are in the bathroom playing with your phone.[/x_accordion_item][x_accordion_item title="Saturday 7.16.16 - NO CLASS - BEACH DAY" open="false"]OOPS! I originally launched a workout on this day - its a Beach day! no classes today, all closed up. Beach Day: July 16th – 10:00am @ Silver Beach – all classes closed at CFSB Yep, we will be closed, and we will be meeting at the beach instead – playing some volleyball, maybe doing a workout there. Who knows?! Stay tuned that day and the night before in case of sketchy weather and if there will be any OG time available. I'll be posting where we will be meeting if here at the gym and leaving and where we will be at the beach.[/x_accordion_item][x_accordion_item title="Sunday 7.17.16" open="false"]Sunday 7.17.16 A. 45 Minute amrap Teams of 2 Partner 1: Row 750m/600m @ 50% pace Partner 2: amrap while partner is rowing of 4 Turkish Get Ups 8 No Push Up Burpee Box Jumps 16 Sit ups [Note:] More aerobic work - consistency is what I want![/x_accordion_item][x_accordion_item title="Click me for new things" open="false"]Wellness Wednesday - Timika's story - eating healthy as a new mom CrossFit Football Seminar Coming to CFSB! Click here for details CFSB Forums – Have any loaded questions? click here to set yourself up on our forums Some things going on – beach day, jorts day, highlander/strongman comp! click here for details ***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][/cs_column][/cs_row][/cs_section][/cs_content]

[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="CLICK ME FOR NEW THINGS!" open="false"]Fundamentals – July Fundamentals registration is open and begins this week!n Amy's Treat Corner - Donuts!!! CrossFit Football Seminar Coming to CFSB! Click here for details CFSB Forums - Have any loaded questions? click here to set yourself up on our forums Some things going on - beach day, jorts day, highlander/strongman comp! click here for details Wellness Wednesday – Do I need to buy grass fed beed and wild caught fish? ***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 7.4.16" open="false"]Monday 7.4.16 [/x_accordion_item][x_accordion_item title="Tuesday 7.5.16" open="false"]Tuesday 7.5.16 A. 20 Minutes to establish a 1rm Front Squat **Front Squat 3rm for you noobs** B. 15 Minute amrap - Teams of 2 Row 10 Calories 30 Double Unders 10 Ball Slams 10 Hand Release Push Ups [Notes:] Front Squat: Not sure if you are going low enough? have someone video that shit - don't ask the spotter, he is spotting you, not checking for depth. Alternate movements with your partner to accumulate as many rounds/reps as possible in 15 minutes. Partner 1 Rows 10 Calories, Partner 2 Rows 10 Calories, Partner 1 performs 30 doubles, Partner 2 performs 30 doubles. You get the idea. Scale accordingly This wod isn't a tester, so try to be consistent from round to round with your partner. coaches will pair you up according to skill level.[/x_accordion_item][x_accordion_item title="Wednesday 7.6.16" open="false"]Wednesday 7.6.16 A. Establish a Max Pillar Hold B. Bent Over Row 5rm @ 31X1 C. Sprint Prep 2 Rounds - 10 Yards Each Knee Hug Quad Leg Cradle Straight Leg Kicks Cocky Walks Skips High Knees Butt Kicks D. Alactic Test 2 attempts at 100 Yard Sprint (50 out, 50 back) **rest 5 minutes or as needed between attempts [Notes:] Pillar: exactly what it sounds like, a 45# plate goes under the quads - you touch that baby, you are done. You shoot your hips in the air, you are done. Bent Over Row: We want your torso parallel to the floor like this- so wherever that leaves your barbell to hang (because you are all built differently) thats fine, but we want high hips, tight straight back, controlled tempo - I want the bar IN CONTACT with you for that 1 count. For those of you who cannot perform pull up testing from last week - this gives us a better bearing on some pulling strength. All the sprint stuff: Sprints can be sketchy - so lets start off by saying if you have hamstring issues already - perform a 30s max row for meters. Don't even ask, just do it. Typically an all out effort like this requires a decent warm up hence the simplicity of today's workout. We want to see how everyone is on that high end speed on a short time duration, these are tests, so get after it and we will keep the timing as accurate as possible by counting off as you are running through.[/x_accordion_item][x_accordion_item title="Thursday 7.7.16 JORTS DAY" open="false"]Thursday 7.7.16 JORTS DAY - its jorts day, so you may want to wear your worn in jorts for this one. A. Power Snatch/Full Snatch Skill Work, coaches choice - warm up is typically dependent on who is in class B. 20 Minutes to establish a 1rm Power Snatch/Full Snatch **If flexibility/skill allows you may full snatch **Noobs, we will have you hit a 3, but this will more than likely be skill work for you C. Light Running Warm Up D. 2 Rounds 60s Max Effort run for max yards rest 5 minutes between [Notes:] Skill Work and PS: This is the coaches choice for the warm up - and for the max attempt - typically if you have no business loading yet, I'll have you remain at the bar and just hit sets of 3-4 on every even minute working up - you only get to move up if I think it looks pretty. For people who are in between, solid movement but still a little green, hit a 3 (not touch and go either, separate from the bar for each one) and for those of you a little more experienced, go after a 1rm. Running?! again?!?!: Yeah, we want to see some middle-low ground running here, not necessarily a sprint, but I want 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="Friday 7.8.16" open="false"]Friday 7.8.16 A. Max Effort Side Plank Left rest 90s Max Effort Side Plank Right **Score each side separately B. 15-20 Minutes to find Bulgarian Split Squat 8rm @ 3010 rest 90s - 2 minutes between legs **score is the weight you can perform with BOTH legs C. 20 Minute amrap 400m Run 7 No Push Up Burpee Box Jumps 14 American Kettlebell Swings [Notes:] Planks: Get right into the planks - this can be a primer for some of the other work here - BUT 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 Wod: pick a weight/box height and cadence you can move smooth through the wod with. It's a tester, so play it out how you'd like.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]