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Programming 9.5 – 9.11

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Workout Log: CFSB - Class Programming Start Date: 2020-09-05 End Date: 2020-09-11 Saturday September 5, 2020 Title: Saturday Warmup: I'm coaching this..so I like to come up with the warm up one I see who is in class :) A) Accumulation and Practice: 4 Sets 2 Minute Amrap 10 Burpees or No Push Up Burpees 16 Alternating KB/DB Snatch Max Double Unders in remaining time 2 Minute Rest 2 Minute Amrap 100m Run 15 Push Press Single Arm Box Step Up and Over in remaining time 2 Minute Rest Whiteboard score - Yes / No; were you able to stay consistent? B) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation. ----- Sunday September 6, 2020 Title: Sunday A) Notes: We are going to introduct a little skill work today along with Lactic Power Work B) Snatch Skill Work - Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions C) Lactic Power Work: 45s Assault BIke 6:45 Rest x 3 Sets Effort % are @ 90% if you are trained, 100% if you are newer to this ----- Monday September 7, 2020 CLOSED - Labor Day ----- Tuesday September 8, 2020 Title: Week 3 Intensity - Tuesday Warmup: 7 Minute Amrap 30 Jump Rope Singles 5 Air Squats 5 Jump Squats 30s Reverse Plank Bridge 8 Tabletop Glute Bridges A) Notes: WHITEBOARD: Score your push press B) Push Press - 10 minutes: EVERY 2:30 x 4 Sets Set 1: 3-4 Set 2/3: 2-3 Set 4: 1 *use a rack if we can for this, half can do pull ups, half can do push press. *build in weight across the sets C) Vertical Pulling - 10 Minutes: 30s Max Reps Pull Ups 30s Rest x 3 Sets rest 4 minutes 30s Max Reps Pull Ups 30s Rest x 3 Sets *These don't have to be unbroken - but they should be pretty. *You can sub banded *but I want you to pause for a 1 count at the top and bottom with a band *or you can sub ring rows D) Mixed Modal Aerobic Work - 13 Minutes: 30s Left Arm Push Up + Renegade Row 30s Right Arm Push Up + Renegade Row 30s Double Unders 30s Left Arm Squat Clean Thruster 30s Right Arm Squat Clean Thruster 30s Double Unders rest 2 minutes x 3 Sets; increase your pace from the first to the second set ----- Wednesday September 9, 2020 Title: Wednesday Warmup: 7 Minute Amrap 60s Assault Bike 20s Bottom Squat Hold 20s Prisoner Superman Hold + 7 Minutes Talking About what a perfect deadlift and wall ball is + 4 Sets - 7 Minute Cap 8 Perfect Deadlifts with just the bar 8 Perfect Wall Balls *warm up weight A) Notes: Row can be subbed with limited equipment WHITEBOARD SCORE: DL Weight B) Deadlift - 12 Minutes: EVERY 3 MINUTES x 4 SETS @2111 3.2.2.1 build across the sets, first set is 3, next set is 2, next set is 2, last set is 1 (leave a tiny bit in the tank for today's single) *make sure this deadlift is beautiful before It's tough *if you cannot perform them pretty in the range, perform and RDL C) Non-Complimentary Squatting - 10 Minute Amrap: For Time - 10 Minute Cap 40/35 Cal Assault Bike 20 Deadlifts @ 30-40% of today's single 40 Wall Balls 20 Deadlifts @ 30-40% of today's single *if you weren't able to perform perfect wall balls, perform a goblet squat or air squat ----- Thursday September 10, 2020 Title: Thursday Warmup: 8 Minute Amrap 100m Jog 8 Prisoner Kang Squats 12 Alternating Plank Shoulder Taps + get into warming up for the aerobic work! A) Notes: WHITEBOARD SCORE: Rounds + reps for AMRAP B) Aerobic Horizontal Pull / Push Superset: 15 Minute Amrap 5 Tough Bent Over Barbell Rows 10 Push Ups (or mod) 200m Run *if the push ups are too easy, perform ring push ups or Ring Dips - at least 6+ on your first set C) Flexion / Extension Work @ high breathing rates: 15 Minute Amrap 5 Toes to Bar or 10 Abmat sit Ups 10 American KB Swings 200m Run ----- Friday September 11, 2020 Title: Friday Warmup: 9 Minute Amrap 60s Assault Bike 20s/side isometric split squat hold 30 Jump Rope Singles or 10 double unders 8 Alternating Active Straight Leg Raise A) Notes: WHITEBOARD SCORE - Split Squat Weight B) Rear Foot Elevated Split Squat : 12 Minute Cap Work up to a heavy 8rm on each side @ 2011; you may take rest between legs when going for your attempt C) For Reps - 12 Minutes: 3 Minute Max Calorie Row 2 Minute Max Walking Lunges 1 Minute Max Double Unders 3 Minute Max Cal Assault BIke 2 Minute Max Walking Lunges 1 Minute Max Double Unders D) Doubles or Singles: For Time 8 Minute Cap for either Double Unders 10.20.30.40.50.40.30.20.10 Singles 10.20.30.40.50.60.50.40.30.20.10 These are unbroken sets If you trip, reset at the beginning of THAT set You MUST break your rhyhtm between sets Pick one or the other

8.29 – 9.4

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Workout Log: CFSB - Class Programming Start Date: 2020-08-29 End Date: 2020-09-04 Saturday August 29, 2020 Title: Saturday Warmup: I'm coaching this..so I like to come up with the warm up one I see who is in class :) A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation. B) Accumulation and Practice: 3 Sets 90s Amrap 6 Burpees or No Push Up Burpees 12 Alternating KB/DB Snatch 90s Rest 90s Amrap 6 Single Arm Push Press/arm 30 Double Unders 90s Rest 90s to perform 100m Run Single Arm Box Step Up and Over in remaining time 90s Rest Whiteboard score - Yes / No; were you able to stay consistent? ----- Sunday August 30, 2020 Title: Sunday A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power B) Snatch Skill Work - Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions C) Lactic Power Work: 40s Assault BIke 6:00 Rest x 3 Sets Effort % are @ 90% if you are trained, 100% if you are newer to this ----- Monday August 31, 2020 Title: Week 2 Intensity - Monday Status: pending Warmup: 10 Minute Amrap 50 Jump Rope Singles 5 Jump Squats 8 Prone Y 20 Alternating Down Dog Shoulder Taps 5 Plank Row/side *warm up in nature A) Notes: Rest has gone up Reps are going down Overall volume is dropping slightly WHITEBOARD: Score your push press B) Push Press: EVERY 2:30 x 5 Sets Set 1: 4-6 Set 2/3/6: 3-4 Set 5: 2-3 *use a rack if we can for this, half can do pull ups, half can do push press. *build in weight across the sets C) Vertical Pulling: 1 Minute Max Reps Strict Pull Ups 1 Minute Rest x 4 Sets *break your reps up however you'd like during the minute. Modify so that quality is always high. D) Mixed Modal Aerobic Work: 5 Minute Amrap 8 Single Arm Manmakers Left Arm 8 Single Arm Manmakers Right Arm 50 Double Unders or 150 Singles 3 Minute Rest x 2 ----- Tuesday September 1, 2020 Title: Tuesday Warmup: 10 Minute Amrap 60s Assault Bike; build across sets in your pace 8 Russian KBS 10 Alternating Front to Side Plank 10 Air Squats A) Notes: Row can be subbed with limited equipment WHITEBOARD SCORE: DL Weight B) Deadlift : EVERY 3 MINUTES x 4 SETS @2111 x2-3 *don't build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL C) Non-Complimentary Squatting: For Time - 12 minute cap 30.20.10 Assault Bike Calories Wall Balls rest 2 minutes between sets 30, rest, 20, rest, 10 done ----- Wednesday September 2, 2020 Title: Wednesday Warmup: 10 Minute Amrap 18 Alternating Quadruped Shoulder Taps 5 Curl to Press/side 5 Kang Squats 200M run A) Notes: WHITEBOARD SCORE: Rounds + reps for AMRAP B) Horizontal Pull / Push Superset: Every 2:00 x 4 Sets x6-8 Bent Over Barbell Row *tough directly into Max Set of Push Ups or Mods (see below) *if the push ups are too easy, perform ring push ups or Ring Dips - at least 6+ on your first set *grip is changed, no tempo - get after it and make it tough C) Flexion / Extension Work @ high breathing rates: 12 Minute Amrap 15 Toes to Bar or 30 Abmat sit Ups 30 American KB Swings 800m Run ----- Thursday September 3, 2020 Title: Thursday Warmup: 9 Minute Amrap 5 Hang Muscle Clean w/Barbell 20s/side isometric split squat hold 30 Jump Rope Singles or 10 double unders A) Notes: WHITBOARD SCORE - Split Squat Weight B) Front Rack Split Squat: 12 Minute Cap Work up to a heavy 8rm on each side @ 2011; you may take rest between legs when going for your attempt C) Doubles or Singles: For Time 8 Minute Cap for either Double Unders 10.20.30.40.50.40.30.20.10 Singles 10.20.30.40.50.60.50.40.30.20.10 These are unbroken sets If you trip, reset at the beginning of THAT set You MUST break your rhyhtm between sets Pick one or the other D) Get the work done: For Time; 7 minute cap 120 Walking Lunges ----- Friday September 4, 2020 Title: Friday Warmup: 5 Minutes at your chosen modality; build across your pace with each minute ending tough + take 8 minutes to build up to your press or landmine row *we can start people on different stations A) Notes: WHITEBOARD SCORE - Total Distance each time for the Single Modality Work B) Landmine Meadows Row: Every 2:30 Minutes x 4 Sets x 6-8/arm; tough C) Strict Press: Every 2:30 minutes x 4 Sets Press x 3-5 *tough D) Single Arm Upright Row: EMOM x 5 Sets Minute 1: x6-9 Left Arm Minute 2: x6-9 Right Arm Minute 3: Rest E) Single Modality Aerobic Work: Choose One 5 Minute Max Run Bike Row 2:00 Minutes Rest x 3 Sets Measure meters on run, on bike, and on row Notes; attempt to pace slightly faster than last week  

Programming 8.22 – 8.28

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I checked the views on the last few weekly overviews - there were only a couple, so I'm cutting those out :) Workout Log: CFSB - Class Programming Start Date: 2020-08-22 End Date: 2020-08-28 Saturday August 22, 2020 Title: Saturday Warmup: I'm coaching this..so I like to come up with the warm up one I see who is in class :) A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation. B) Accumulation and Practice: 5 Sets 1 Minute Amrap 5 Push Ups 10 Alternating KB/DB Snatch 1 Minute Rest 1 Minute to Perform 20s Double Unders 20s Max Burpees 20s Double Unders 1 Minute Rest 1 Minute to Perform 100m Run Max Box Jumps w/Step down in remaining time 1 Minute Rest Whiteboard score - Yes / No; were you able to stay consistent? ----- Sunday August 23, 2020 Title: Sunday A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power B) Snatch Skill Work - Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions C) Lactic Power Work: 35s Assault BIke 5:15 Rest x 3 Sets Effort % are @ 90% if you are trained, 100% if you are newer to this ----- Monday August 24, 2020 Title: Week 1 Intensity - Monday Status: pending Warmup: 8 Minute Amrap 10 Doubles or 30 Singles 20s Plank on Hands 2 Arms Only Inchworms 8 Supermans 20s Reverse Plank Bridge 5 No Push Up Burpees A) Notes: Rest has gone up Reps are going down Overall volume is dropping slightly B) Push Press: EVERY 2:30 x 5 Sets Set 1: 6-8 Set 2/3/6: 4-6 Set 5: 3-4 *use a rack if we can for this, half can do pull ups, half can do push press. *build in weight across the sets C) Vertical Pulling: EVERY 2:30 x 5 Sets x 3-6 *if strict pull ups are easy here - weight these *if you've been doing these banded, attempt to lower the band you have been using D) Mixed Modal Aerobic Work: 9 Minute Amrap 8 Single Arm Plank Row Left Arm *tough 8 Single Arm Plank Row Right Arm *tough 10 Burpees 40 Double Unders or 120 Singles ----- Tuesday August 25, 2020 Title: Tuesday Warmup: 12 Minute Amrap @ warm up pace 60s Assault Bike 8-10 Single Leg Glute Bridges/side 20s Forearm Plank 10 Prisoner Cyclist Squats A) Notes: Row can be subbed with limited equipment B) Deadlift : EVERY 3 MINUTES x 4 SETS @2111 x3-4 *don't build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL C) Non-Complimentary Squatting: 10 Minute Cap 15/12 Cal Assault Bike 15 Goblet Squats *tough but unbroken rest 30s x 3 Sets ----- Wednesday August 26, 2020 Title: Wednesday Warmup: 12 Minute Amrap 10 Alternating Quadruped Shoulder Taps 10s - 90 Degree Barbell Hold 200m Run A) Horizontal Pull / Push Superset: Every 75s x 5 Sets 1: Supinated Grip Bent Over Barbell Row @20X1; x4-6 2: Max Push Ups in sets of 2 OR *check other options for pressing below 3: Rest *if the push ups are too easy, perform ring push ups or Ring Dips - same format (in sets of 2-3) I want these to be tough but consistent! B) Aerobic Work: 15 Minute Amrap 10 Toes to Bar or 25 Abmat sit Ups 20 Alternating DB or KB Snatch 600m Run ----- Thursday August 27, 2020 Title: Thursday Warmup: Right into the skill work! A) Double Under in a Skill Format: 10 Minute Cap (for each format) Level 1: I'm working on singles 1 Minute of Singles 1 Minute of rest x 5 Sets Level 2: I don't have doubles, but I'm great at single unders 5 Attempts at a double under; rest 30-45s between Level 3: I have around 20-30 Doubles Choose a consistent amount of doubles and perform sets of it with 30-60s rest between; for instance if you know you can consistently hit 15 doubles you would perform 15, rest 30-60s, 15, rest 30-60s, etc... Level 4: I have 30-50 Double Unders 5.10.15.20.15.10.5; rest 90s perform the ladder and intentionally break between the noted sets. If you trip - perform that set again. If you cannot perform double unders or singles - assault bike 10 minutes at easy pace. B) Single Leg Squat: 4 Sets; 14 minute cap Dual DB or KB Rack Split Squat - x6-9/leg; rest 60s between legs C) Get the work done: For Time; 10 Minute Cap - break this up however you want 50 Walking Lunges 50 Wall Balls ----- Friday August 28, 2020 Title: Friday Warmup: 10 Minute Amrap @ warm up pace 2 Minutes of your chosen modality :) 8 Single Arm Clean to Push Press A) Single Arm Seated Z-Press: EMOM x 5 Sets Minute 1: x6-9 Left Arm Minute 2: x6-9 Right Arm Minute 3: Rest B) Single Arm Upright Row: EMOM x 5 Sets Minute 1: x6-9 Left Arm Minute 2: x6-9 Right Arm Minute 3: Rest C) Single Modality Aerobic Work: Choose One 5 Minute Max Run Bike Row 5 Minutes Rest x 3 Measure meters on run, on bike, and on row Notes; attempt to pace slightly faster than last week

Programming 8.15 – 8.21

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https://www.loom.com/share/ce05d2e1caab41dcafffebdd404dcafe Workout Log: CFSB - Class Programming Start Date: 2020-08-15 End Date: 2020-08-21 Programming Saturday August 15, 2020 Title: Saturday Warmup: I'm coaching this..so I like to come up with the warm up one I see who is in class :) A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation. B) Accumulation and Practice: 30 Minutes 30s to perform 6 Alternating KB/DB Snatch Max Push Ups in remaining time 30s Rest 30s to perform 5 Burpees Max Double Unders or Singles 30s Rest 30s to perform 6 Box Jumps with step down Run in remaining time 30s Rest Whiteboard score - Yes / No; were you able to stay consistent? ----- Sunday August 16, 2020 Title: Sunday A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power B) Snatch Skill Work - Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions C) Lactic Power Work: 30s Assault BIke 4:30 Rest x 3 Sets Effort % are @ 90% if you are trained, 100% if you are newer to this ----- Monday August 17, 2020 Title: Week 6(2) - Monday Warmup: 60s Jump Rope Singles 30s Reverse Plank x 3 Sets; each at the top of a 90s mark + 8 Minutes to Walk through Push Press Technique + Strict Pull Up dialing in A) Notes: Same volume but less rest here on B/C WHITEBOARD SCORE: Push press weight B) Push Press: EVERY 90s x 6 SETS x 6-8 C) Vertical Pulling: EVERY 90s x 6 SETS x 6-8 *if strict pull ups are easy here - weight these D) Mixed Modal Aerobic Work: 12 Minute Amrap 4 Single Arm Plank Row Left 4 DB Single Arm No Push Up Burpee Deadlift Left Arm 4 Single Arm Plank Row Right 4 DB Single Arm No Push Up Burpee Deadlift Right Arm 20 Double Unders or 60 Singles ----- Tuesday August 18, 2020 Title: Tuesday Warmup: EMOM x 4 Minutes 25s Elbow Plank Max Alternating Lateral Banded Steps in the remaining time *keep the band on the whole time + 6 Minute Amrap 5 Prisoner Good Mornings 5 Counterbalance Squats 5 Prisoner Kang Squats A) Notes: We are adding more volume to the DL here, it's a decent amount of volume so make sure it is beautiful before it is tough *WHITEBOARD SCORE: Deadlift weight, Goblet Squat weight (heaviest for both) B) Deadlift : EVERY 3 MINUTES x 5 SETS @3111 x5 *don't build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL C) Non-Complimentary Squatting: 10/8 Cal Assault Bike 12 Goblet Squats @20X1 rest 90-120s x 4 Sets ----- Wednesday August 19, 2020 Title: Wednesday Warmup: 7 Minute Amrap 100yard Jog *out the front, in the back 30s Prisoner Superman Hold 5 Arms Only inchworms + 3; continuous movement 5 Supinated bent row @30X2 3 Push Up Negatives at 5 down A) Notes: *the top position looked...like it could use some work across the board here on the supinated rows - so now you get 3 at the top! hold it in contact with your body WHITEBOARD SCORE: Bent Over Row Weight, Total Push Ups B) Horizontal Pull / Push Superset: EMOM x 5 Sets Minute 1: Supinated Grip Bent Over Barbell Row @30X3; x6-8 Minute 2: Max Push Ups in sets of 2-3 OR *check other options for pressing below Minute 3: Rest *if the push ups are too easy, perform ring push ups or Ring Dips - same format (in sets of 2-3) C) Aerobic Work: 15 Minute Amrap 5 Toes to Bar *see subs 5 Ball Slams 5 Toes to Bar 5 Ball Slams 300m Run *If you cannot perform kipping toes to bar, progress down in this fashion> 5 Tuck Up to V-ups > 10 Tuck Ups > 10 Abmat Sit Ups ----- Thursday August 20, 2020 Title: Thursday Warmup: Right into the skill work! A) Double Under in a Skill Format: 10 Minute Cap (for each format) Level 1: I'm working on singles 1 Minute of Singles 1 Minute of rest x 5 Sets Level 2: I don't have doubles, but I'm great at single unders 5 Attempts at a double under; rest 30-45s between Level 3: I have around 20-30 Doubles Choose a consistent amount of doubles and perform sets of it with 30-60s rest between; for instance if you know you can consistently hit 15 doubles you would perform 15, rest 30-60s, 15, rest 30-60s, etc... Level 4: I have 30-50 Double Unders 5.10.15.20.15.10.5; rest 90s perform the ladder and intentionally break between the noted sets. If you trip - perform that set again. If you cannot perform double unders or singles - assault bike 10 minutes at easy pace. B) Notes: Single Leg Squat Bend Muscle Endurance w/High Breathing Rate WHITEBOARD SCORE: Weight used for split squat and total time for C C) Single Leg Squat: 3 Sets; 14 minute cap Mixed Rack Front Foot Elevated Split Squat - x8-10/leg; rest 60s between legs *up on a 25" plate *if you cannot stay upright and touch your back leg to the ground, move back to a regular split squat D) Get the work done: For Time; 10 Minute Cap - break this up however you want 40 American KBS 40 Wall Balls 40 No Push Up Burpees ----- Friday August 21, 2020 Title: Friday Warmup: 10 Minute Amrap @ warm up pace 60s of your chosen modality :) 5 Curl to Press/arm 10 Reverse Snow Angels A) Notes: Vertical Push / Pull Work Single Modality Aerobic WHITEBOARD SCORE: Max distance on D and the implement you used :) B) Single Arm Seated Z-Press: EMOM x 5 Sets Minute 1: x9-12 Left Arm Minute 2: x9-12 Right Arm Minute 3: Rest C) Single Arm Upright Row: EMOM x 5 Sets Minute 1: x9-12 Left Arm Minute 2: x9-12 Right Arm Minute 3: Rest D) Single Modality Aerobic Work: Choose One 10 Minute Max Run Bike Row Measure meters on run, on bike, and on row Notes; attempt to pace slightly faster than last week  

Programming 8.8 – 8.14

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Overview: https://www.loom.com/share/c44c096a448247e3a16e13ce4d768422 Workout Log: CFSB - Class Programming Start Date: 2020-08-08 End Date: 2020-08-14 Saturday August 8, 2020 Title: Saturday A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation. B) Accumulation and Practice: EMOM x 30 Minutes Minute 1 30s to perform 6 No Push Up Burpees Max Double Unders or Singles Minute 2 30s to perform 6 Hand Release Push Ups Max Russian KBS in time remaining Minute 3 30s to perform 6 Box Jumps with step down Max Abmat Sit ups in time remaining Whiteboard score - Yes / No; were you able to stay consistent? ----- Sunday August 9, 2020 Title: Sunday A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power B) Snatch Skill Work: 20-30 Minutes of Snatch Skill Work C) Lactic Power Work: 25s Assault BIke 3:45 Rest x 3 Sets Effort % are @ 90% if you are trained, 100% if you are newer to this ----- Monday August 10, 2020 Title: Week 6(2) - Monday Warmup: 60s Jump Rope Singles 30s Reverse Plank x 3 Sets; each at the top of a 90s mark + 8 Minutes to Walk through Push Press Technique + Strict Pull Up dialing in A) Push Press: EVERY 2 MINUTES x 6 SETS x 6-8 B) Vertical Pulling: EVERY 2 MINUTES x 6 SETS x 6-8 *if strict pull ups are easy here - weight these C) Aerobic Work: 12 Minute Amrap 4 Bent Over Barbell Rows 12 Quadruped Shoulder Taps 20 Double Unders or 60 Singles ----- Tuesday August 11, 2020 Title: Tuesday Warmup: EMOM x 4 Minutes 25s Elbow Plank Max Alternating Lateral Banded Steps in the remaining time *keep the band on the whole time + 6 Minute Amrap 5 Prisoner Good Mornings 5 Counterbalance Squats 5 Prisoner Kang Squats A) Notes: Deadlift Strength Endurance Squat Muscle Endurance / Strength Endurance *WHITEBOARD SCORE: Deadlift weight, Goblet Squat weight (heaviest for both) B) Deadlift : EVERY 3 MINUTES x 4 SETS @3111 x5 *don't build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL C) Goblet Squat: @20X1; EVERY 3 MINUTES 20.15.10.10.10.8 ----- Wednesday August 12, 2020 Title: Wednesday Warmup: 10 Minute Amrap 100yard Jog *out the front, in the back 30s Prisoner Superman Hold 5 Arms Only inchworms A) Notes: Horizontal Push / Pull Mixed Modal (cyclical + gymnastics) Aerobic Work WHITEBOARD SCORE: Bent Over Row Weight, Total Push Ups B) Horizontal Pull / Push Superset: EMOM x 5 Sets Minute 1: Supinated Grip Bent Over Barbell Row @31X2; x6-8 Minute 2: Push Ups x9-15 Minute 3: Rest *if the push ups are too easy, perform either deficit or ring C) Aerobic Work: 15 Minute Amrap 400m Run 10 Abmat Sit Ups 10 Ball Slams 10 Abmat Sit Ups 10 Ball Slams ----- Thursday August 13, 2020 Title: Thursday Warmup: 30s Jump Rope Singles 30s Single Leg Glute Bridge left 30s Single Leg Glute Bridge right 30s Jump Rope Singles 30s Side Plank Left 30s Side Plank Right x 3 Sets A) Notes: Single Leg Squat Bend Muscle Endurance w/High Breathing Rate WHITEBOARD SCORE: Weight used for split squat and total time for C B) Single Leg Squat: 3 Sets; 14 minute cap Front Foot Elevated Split Squat - Overhead Contralateral @3010; x8-10/leg; rest 60s between legs *up on a 25" plate *if you cannot stay upright and touch your back leg to the ground, move back to a regular split squat C) Get the work done: For Time; 10 Minute Cap 50 Russian KBS 50 Wall Balls 160 Double Unders - 320 singles ----- Friday August 14, 2020 Title: Friday Warmup: 10 Minute Amrap @ warm up pace 60s of your chosen modality :) 5 Curl to Press/arm 10 Reverse Snow Angels A) Notes: Vertical Push / Pull Work Single Modality Aerobic WHITEBOARD SCORE: Max distance on D and the implement you used :) B) Single Arm Seated Z-Press: EMOM x 5 Sets Minute 1: x12-15 Left Arm Minute 2: x12-15 Right Arm Minute 3: Rest C) Single Arm Upright Row: EMOM x 5 Sets Minute 1: x12-15 Left Arm Minute 2: x12-15 Right Arm Minute 3: Rest D) Single Modality Aerobic Work: Choose One 10 Minute Max Run Bike Row Measure meters on run, on bike, and on row Notes; attempt to pace slightly faster than last week  

Programming 8.3 – 8.7

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A little cycle explanation :)
 
Workout Log: CFSB - Class Programming Start Date: 2020-08-03 End Date: 2020-08-07 this Monday August 3, 2020 Title: Week 5 - Monday Warmup: 60s Jump Rope Singles 30s Reverse Plank x 3 Sets; each at the top of a 90s mark + 8 Minutes to Walk through Push Press Technique + Strict Pull Up dialing in A) Notes: Vertical Push Dynamics Vertical Pull + High Breathing Core + Pull + Push isometrics *all sets tough unless specified to build WHITEBOARD SCORE: Push press weight + total # of pull ups B) Push Press: EVERY 2 MINUTES x 5 SETS x 6-8 C) Vertical Pulling: EVERY 2 MINUTES x 5 SETS x 6-8 *if strict pull ups are easy here - weight these D) Strict Pull Up: EVERY 2 MINUTES x 5 SETS x 6-8 E) Amrap: 12 Minute Amrap 30 Double Unders or 60 Singles 8 Bent Over Barbell Rows 30s Plank on Hands ----- Tuesday August 4, 2020 Title: Tuesday Warmup: EMOM x 4 Minutes 25s Elbow Plank Max Alternating Lateral Banded Steps in the remaining time *keep the band on the whole time + 6 Minute Amrap 5 Prisoner Good Mornings 5 Counterbalance Squats 5 Prisoner Kang Squats A) Notes: Deadlift Strength Endurance Squat Muscle Endurance / Strength Endurance *WHITEBOARD SCORE: Deadlift weight, Goblet Squat weight (heaviest for both) B) Deadlift : EVERY 3 MINUTES x 4 SETS @3111 x5 *build across sets here *make these pretty, if you cannot perform them pretty in the range, perform and RDL C) Goblet Squat: @20X1; EVERY 3 MINUTES 20.15.10.10.10 ----- Wednesday August 5, 2020 Title: Wednesday Warmup: 10 Minute Amrap 100yard Jog *out the front, in the back 30s Prisoner Superman Hold 5 Arms Only inchworms A) Notes: Horizontal Push / Pull Mixed Modal (cyclical + gymnastics) Aerobic Work WHITEBOARD SCORE: Bent Over Row Weight, Total Push Ups B) Horizontal Pull / Push Superset: EMOM x 4 Sets Minute 1: Supinated Grip Bent Over Barbell Row @31X2; x6-8 Minute 2: Push Ups x9-15 Minute 3: Rest *if the push ups are too easy, perform either deficit or ring C) Aerobic Work: 15 Minute Amrap 200m Run 15 Abmat Sit Ups 200m Run 10 No Push Up Burpees *if you have solid push ups - go ahead and hit burpees ----- Thursday August 6, 2020 Title: Thursday Warmup: 30s Jump Rope Singles 30s Single Leg Glute Bridge left 30s Single Leg Glute Bridge right 30s Jump Rope Singles 30s Side Plank Left 30s Side Plank Right x 3 Sets A) Notes: Single Leg Squat Bend Muscle Endurance w/High Breathing Rate WHITEBOARD SCORE: Weight used for split squat and total time for C B) Single Leg Squat: 3 Sets; 14 minute cap Front Foot Elevated Goblet Split Squat @3010; x8-10/leg; rest 60s between legs *up on a 25" plate *if you cannot stay upright and touch your back leg to the ground, move back to a regular split squat C) Get the work done: For Time; 10 Minute Cap 80 Russian KBS 160 Double Unders - 320 singles ----- Friday August 7, 2020 Title: Friday Warmup: 10 Minute Amrap @ warm up pace 60s of your chosen modality :) 5 Curl to Press/arm 10 Reverse Snow Angels A) Notes: Vertical Push / Pull Work Single Modality Aerobic WHITEBOARD SCORE: Max distance on D and the implement you used :) B) Single Arm Seated Z-Press: EMOM x 4 Sets Minute 1: x12-15 Left Arm Minute 2: x12-15 Right Arm Minute 3: Rest C) Single Arm Upright Row: EMOM x 4 Sets Minute 1: x12-15 Left Arm Minute 2: x12-15 Right Arm Minute 3: Rest D) Single Modality Aerobic Work: Choose One 10 Minute Max Run Bike Row  
 

Programming 7.27 – 8.2

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Workout Log: Class Programming Start Date: 2020-07-27 End Date: 2020-08-02 Blog Monday July 27, 2020 Title: Wk 4 Progression: Monday - Bend / Push Patterns + Mixed Aerobic Warmup: 10 Minute Amrap 10 Superman Reps *controlled 10 Glute Bridges 20s Single Arm Plank/side 50 Jump Rope Singles A) Notes: We'll be transitioning lower in reps, I expect that you can load heavier as the reps drop! B) EVERY 2 MINUTES x 4 Sets (24 Minutes): 1. @3111; x6-8 Romanian Deadlift 2. @3111; x9-12 DB/KB Left Arm Glute Bridge Floor Press 3. @3111; x9-12 DB/KB Right Arm Glute Bridge Floor Press *anytime they are listed this way, it is 2 minutes for each exercise - note your RDL and Floor Press weights/reps C) 10 Min Amrap: 30 Double Unders or 60 Singles 10/arm KB or DB Cleans *from hip 10 Hand Release Push Ups Notes: Modify this so the work is consistent and smooth ----- Tuesday July 28, 2020 Title: Tuesday: Squat / Pull Patterns + Mixed Aerobic Warmup: 10 Min Amrap 10 Air Squats w/20s Bottom Squat hold in last rep 5 Arms Only Inchworms 10 Prone T 30s Bent Hollow Position A) Notes: -Lower reps on the FS for heavier loading -New variations and tempos for the pull up options B) Front Squat - Catalyst: Every 2:30 Minutes x 4 Sets (10min) @20X1; x 6-8 C) Strict Pull Up: Every 2:30 x 4 Sets (10 min) @20X1; 6-8 Some options if you cannot perform this many pull ups could be NEW OPTION: If you can perform the 6-8 easily, weight them Option 1: UNBROKEN negatives at 31A1; for 6-8 reps Option 2: Banded Pull Ups; @3131 for 6-8 reps Option 3: Ring Rows x15-20 @2111 these are not necessarily in order of progression preference, but space / equipment / ability D) 12 Min Amrap: 4 Turkish Get Ups 12 Alternating Goblet Step Ups 10 No Push Up Burpees 10/side Three Point DB or KB Row ----- Wednesday July 29, 2020 Title: Wednesday Warmup: Take a few moments to set up, everyone can start on something different here A) Cyclical: 1 Minute Assault Bike rest 30s x 7 Sets + rest 1 minute to clean and switch + 1 Minute Row rest 30s x 7 Sets + rest 1 minute to clean and switch + 1 Minute Run rest 30s x 7 Sets ----- Thursday July 30, 2020 Title: Thursday Warmup: 10 Minutes of Hang Power Clean Skill Work - Coaches Choice + 6 Minutes to Dial in Weights for A A) Notes: -The reps have dropped slightly in B, which should allow for some heavier loading -We are adding some loading to the Core/Glute work, this is meant to be muscle endurance accumulation here on this one -Some timing was adjusted per running it a little close last week :) -Whiteboard Scoring: note your Hang Power Clean and Single Arm Push Press Weight B) Bend / Push Muscle Endurance (17:30): 7 Sets 2:30 to perform 7 Hang Power Cleans 10 Single Arm Push Press KB/DB/side Lower the movement with simplicity if it is an issue Hang Power Clean > RDL > Russian Kettlebell Swing SA Push Press > Press C) Core/Glute Amrap: 8 Minute Amrap 15 DB Weighted Sit Ups 20 DB Weighted Glute Bridge Modifications Weighted Sit Ups > Abmat Sit Ups Weighted Glute Bridge > Glute Bridge ----- Friday July 31, 2020 Title: Friday Warmup: EMOM x 4 Minutes; increase your jog pace per set - finish tough 20s Jog 3 Air Squats @ 3111 + (the + indicates a separation here) EMOM x 4 Minutes; increase your bike pace per set finish tough 20s Assault Bike 4-6 Ring Rows *quick transition here A) Notes: Overall density per set has dropped which should now allow for some faster cycle times, however your rest is gone, so you'll have to manage your run pacing a bit better to stay continuous throughout. -Whiteboard Scoring: I want rounds + reps today per both amraps B) Squat w/ Higher Breathing Rate: 12 Min Amrap Run 100 yards 10 Goblet Squats rest 5 minutes between B and C C) Pull w/ Higher Breathing Rate: 12 Min Amrap 12/9 Cal Assault Bike 10 Ring Rows ----- Saturday August 1, 2020 Title: Saturday Warmup: 8 Min Amrap 10 Alternating Plank March 30 Jump Rope Singles 10 Alternating Superman Arm/Leg 30 Jump Rope Singles + Dial in part A A) Notes: This is meant to be dialed in so that you can stay CONSISTENT with your times each round, if you find yourself slipping we will pull reps out or modify the movement so it can be performed consistently B) Accumulation and Practice: EMOM x 30 Minutes Odd Rounds 5 No Push Up Burpees + 20 Double Unders or 40 Singles Even Rounds 5 Hand Release Push Ups + 10 American KBS Whiteboard score - Yes / No; were you able to stay consistent? ----- Sunday August 2, 2020 Title: Sunday Warmup: 3 Minute Easy Bike + 20s Moderate 60s rest 15s tough 60s rest 10s tough x 2 Sets A) Notes: We are going to start off with the Alactic work today, then get into some easy conversational MAP 10 isometric work B) Alactic Work: 20s Assault BIke @ 100% 5 minute rest x 3 Sets C) Isometric Focused MAP 10 Work: 30 Minute Assault Bike; every 5 minutes stop and perform 20s Bottom Squat Hold 20s Reverse Plank Hold 4 Alternating Turkish Get Ups - light -----

Programming 7.5 – 7.11

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Start Date: 2020-07-05 End Date: 2020-07-11 Sunday July 5, 2020 Title: Sunday A) Alactic Work: 12s Assault Bike @ 100% rest/walk 2:45 x 5 Sets B) For Time - Mixed Modal Muscle Endurance Extended Set: 40 Double Unders 40 Dual DB / KB Deadlifts 30 Double Unders 30 No Push Up Burpee Box Jump 20 Double Unders 20 Hand Release Burpee ----- Monday July 6, 2020 Title: Monday Warmup: 3 Minute Assault BIke directly into + 5 Minute Amrap 6 Prisoner Good Mornings - slow 20s Plank on Hands directly into + 10 minutes to grab a barbell and dial in RDL / Push up before starting the official time cap; this is a time where we can modify technique and make adjustments A) Notes: Modify the push up so that the tempo and rep range is difficult for the day, an example of a spectrum of modification from below the push up to above it could be.... Plank on hands (60-90s) > Elevated Push Ups > Push Ups > Deficit Push Ups > Ring Deficit Push Ups > Weighted Push Up > Weighted Ring Push Up...etc B1) Romanian Deadlift : @3111; x6-8; rest 60s B2) Push Up: x3111; x12-15; rest 60s x 4 Sets Notes: -all sets tough -18 min cap for this superset C) 10 Min Amrap: 15 American KBS 20 Alternating Plank Shoulder Taps 45 Double Unders ----- Tuesday July 7, 2020 Title: Tuesday Warmup: 8 Min Amrap 20s Forearm Plank 5 Air Squats @ 4211 8 Reverse Lunges 10 Prone Y 30 Jump Rope Singles A) Front Squat - Catalyst: Every 3 Minutes x 4 Sets @4211; x6-8 B) Strict Pull Up: Every 3 Minutes x 4 Sets @30X1; 6-10 C) 10 Min Amrap: 45 Doubles or 90 Single Unders Single Arm Turkish Sit Ups x 6-8/arm Single Leg Glute Bridge x 10-12/leg Notes *use KB on hip for single leg glute bridge ----- Wednesday July 8, 2020 Title: Wednesday Warmup: Take a few moments to set up, everyone can start on something different here A) Mixed Cyclical Map 6: 5 Minute Assault Bike rest 2:30 5 Minute Row rest 2:30 5 Minute Run rest 2:30 x 2 Sets ----- Thursday July 9, 2020 Title: Thursday Status: pending Warmup: 10 Minutes of Hang Power Clean Skill Work + 8 Minutes to Dial in Weights for A A) Bend / Push: EMOM x 5 Sets; 20 minutes M1. Hang Power Clean x 6-8 M2. Left Arm Single Arm DB/KB Push Press x 8-10 M3. Right Arm Single Arm DB/KB Push Press x 8-10 M4. Rest B) Core/Glute Amrap: 9 Minute Amrap 5 Arms Only Inchworms 12 Alternating Front to Side Plank, slow 20 Alternating Step Glute March, slow ----- Friday July 10, 2020 Title: Friday Warmup: 30s Moderate Assault Bike 30s Easy Pace x 4 Sets + 2 minute Clean / Switch + 30s Jog 30s Walk x 4 + 8 Minute Foam Roll; quads, glutes, lats, upper back A) Squat w/ Higher Breathing Rate: 3 Sets 2:30 to perform Run 200m 30 Air Squats *or Max, whichever comes first 2:30 rest B) Pull w/ Higher Breathing Rate: 3 Sets 2:30 to perform 12/9 Cal Assault Bike 15-20 Ring Rows 2:30 rest ----- Saturday July 11, 2020 Title: Saturday Warmup: Dial in the movemetns for the workout and get after it! A) 30 Minute Amrap: 20s Single Arm Overhead Hold Left Arm 20s Single Arm Overhead Hold Right Arm 10 No Push Up Burpee Step Ups 20s Left Arm Side Plank 20s Right Arm Side Plank 10 Single Arm DB/KB DL

Our response to Crossfit CEO Greg Glassman’s recent comments

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Our response to Crossfit CEO Greg Glassman’s recent comments We were one of the first 500 CrossFit Gyms to affiliate in 2008. During that time, we’ve seen a lot of changes in the evolution of CrossFit as well as our own personal and business growth. Our mission here is to assist, walk alongside, and empower the individuals we interact with on a fulfilling journey toward long lasting success in their fitness and health goals, as well as their personal lives. With that all being said, I’m going to do my best to articulate my feelings here on Greg Glassman’s recent comments. The George Floyd situation is horrible and I expect the people responsible will be brought to justice.  A lack of being vocal is not a lack of response on our end - the response for me is in our actions looking through the lens of our core values. I feel as though the best way I can help is by taking what influence I have over this business, and continuing to improve our community. “We strive to create a strong and wholesome community where we nurture a culture of open mindedness and creative expression with a respectful attitude.” When it comes to the CEO of CrossFit and his actions online. I disagree with the things he said and the way he said them.  I do believe however, that the actions of this one person do not represent CrossFit as a whole. We as a community are much bigger than his statement.  I also believe that people should be given a chance to change, to have the chance to consider what was said, how it was wrong, and to grow from it - hopefully for the better. There is no one who is above mistakes. Much of my personal growth has occurred through times that I’ve been wrong. I’ve grown from these times  I’ve been challenged by those around me. In these situations I have been forced to reflect on my thoughts, have hard discussions, and to grow as a person. I would like to give Greg a chance to consider what he said. Why it was wrong, and what he can do to learn and grow from it. We are also glad that he has taken the first step toward this in issuing a public apology I would like to gather all of the facts and see how this situation unfolds before we make a decision on what we will be doing as a business, as well as having more discussions on how to address the broader topic moving forward.  I hope this leads to stronger leadership moving forward within CrossFit. If anyone has questions, comments, or concerns, I would be happy to sit down and talk with you - please email me at Brandon@crossfitsouthbend.com or call at 574.360.0966 and we can schedule some time to have a discussion.  Founder/CEO  CrossFit South Bend 574.360.0966

WodMS2020

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To join Virtual Live WODMS  you can click right here  at 9am on Saturday May 2nd! or you can use this link here! > > https://us02web.zoom.us/j/698072764 We've also sent it to your email, so be sure to check that as well! WOD MS CrossFit South Bend along with CFSB Member’s Brian and Demetria Smith would like to announce WOD MS! What? A workout to support Demetria Smith’s fight against multiple sclerosis. When and Where? The workout will be Saturday, May 2nd at 9:00AM at CrossFit South Bend (or if we are still in Quarantine, via Zoom - you will get the Link to Join the LIVE workout the day before). Registration for the workout begins today. Please arrive a little early so that we can start on time! Why? For the past two years, CrossFit South Bend has supported “Team Deme” and joined the Smith Family at Walk MS South Bend.  Unfortunately, the in-person aspect of Walk MS has been canceled this year, so we created WOD MS to continue to support Brian and Demetria and help raise awareness for multiple sclerosis. Brian and Demetria’s Story My primary job in life is providing care for my wife, Demetria. In 2006, Demetria was diagnosed with multiple sclerosis. MS is an unpredictable and disabling disease of the central nervous system that disrupts the flow of information within the brain as well as between the brain and the body. MS is different for everyone, making it challenging to solve. Most people diagnosed with MS have the relapsing remitting form, meaning they experience “attacks” or increased neurological symptoms that last for several days to several months, followed by periods of “remissions” where they partially or completely recover from their symptoms. Demetria deals with a rarer form called primary progressive MS. It’s different in that there are no attacks or remissions, rather the decline of the central nervous system is slow and steady. Unfortunately, there are no medications to reverse the neurological damage. Medications only offer the potential to slow disease progression. Only a few years after her diagnosis, Demetria experienced a rapid and severe decline in her neurological system, developing very serious physical disabilities not typically associated with MS patients. By 2010, she developed a speech disorder, head tremors, severe muscle weakness in her legs, and ataxia in her arms. It’s been a very difficult journey, but our family continues to fight her disease together and Demetria’s toughness and perseverance provides a great source of inspiration. But we are not without joy. Despite all of her challenges, Demetria gave birth to our son, Jude, in 2014! The love, energy, and enthusiasm that he displays every day reflects Demetria’s spirit. When I joined CFSB almost three years ago, it was to start “caring for the caregiver.” My experience has been amazing. While I’m proud of my improved fitness, my goal was always to find life balance and strengthen myself to continue my caregiving journey. I never expected to find such a truly positive and supportive community that would help me in achieving this unique goal. When I initially invited the coaches to Walk MS, we were hoping they would wear our orange “Team Deme” t-shirts during classes on the day of the walk to help raise awareness for MS. Instead, they asked us to share our story, closed the gym to join us at Walk MS, and encouraged everyone to join our team. The support we feel from the entire CFSB community is incredibly uplifting. Thank you to everyone that helped make the past Walk MS events a memorable day and thank you to the members and coaches who continue to strengthen me and allow me to continue caring for Demetria. How to Help? Do the workout! WOD MS is a workout designed to help you feel some of the symptoms that those dealing with MS experience on a regular basis. You can also use the following link to join “Team Deme” (the Smith Family’s Walk MS team) and/or make a donation to the National MS Society: http://main.nationalmssociety.org/goto/TeamDeme20 Since 2014, Team Deme has raised over $15,000 for the National MS Society (and with CFSB’s help, almost $6,700 last year)! The money raised helps the National MS Society fund research, advocate for change, and support programs for those impacted by MS – programs that the Smith family has used to obtain home care, medication, and medical equipment. It makes a big difference in many lives. Thanks so much to the entire CFSB community for your love and support! WOD To Be Announced Soon.. There will be multiple modifications with at home bodyweight, and equipment variations