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Programming 12.7 – 12.13

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Monday December 7, 2020 Title: Monday A) Warm Up: 10 Min Amrap 6 Alternating See Saw Walks - @3030 14 Forearm Plank with Posterior Pelvic Tilts 20 Alternating Superman *if you need balance assistance for a see saw walk - grab a PVC B) Bend - 15 Minute cap: Option 1: Romanian Deadlift @ 3111; 3-5x4-6; rest 2 minutes between Option 2: Deadlift @3111; 3-5x4-6; rest 2 minutes between *choose option 2 only if you have a beautiful position on an RDL *score weight on whiteboard *use the higher range if you could use some practice with the movements *you may build slightly across C) Mixed Modal Lower Body: 15 Min Amrap 15/12 Cal Bike 16 Reverse Lunges 30 Double Unders or 90 Singles 10/Side Single Arm KB Swing rest 1:1 *all sets "unbroken" so to speak here *score total # of rounds + reps on board ----- Tuesday December 8, 2020 Title: Tuesday A) Warm Up: 10 Min Amrap 6 Perfect Air Squats @3211 8 Jump Lunges 10 Prone Alternating Scratch 5 Arms Only Inchworms *pause 3 count on the out B) Double Leg Squat - 18 Min Cap: @3111; Back Squat 9.8.7.6.5; rest 90-120s between *score weight for the 5 on the whiteboard *you may build across sets C) Upper Body Push / Pull Vertical - 18 Min Amrap: @3111; 6-10 Strict Pull Ups x8-10 Left Arm Standing Arnold Press x8-10 Right Arm Standing Arnold Press 10 No Push Up Burpees rest 90-120s *all sets tough *no score for whiteboard *bands or ring rows are okay - you must keep the tempo, negatives are also okay as long as you can keep the 1 at the top, 3 down, and 1 hang at the bottom ----- Wednesday December 9, 2020 Title: Wednesday A) Warm Up - Clean - Position: Take 10 minutes to work on moving from position to position from the ground up. Remember, the positions themselves are important, so I'd like to see some 3-5 second pauses each position - but more focus on watching the bar path this time. Start Position Below the Knee Above the knee x 3-5 Sets Below the Knee Above the Knee High Hang x 3-5 Sets Above Knee High Hang Muscle Clean x 3-5 Sets High Hang Muscle Clean Full Squat x 3-5 Sets B) Skill: 10 Minutes Practicing / Working up in the complex 1 Push Press 3 Push Jerk *the press has been removed - more push jerks - should allow some slightly heavier loading. C) Bend + Push w/ Breathing: 5 Sets @ the top of a 2:30 mark Deadlift TNG x 5 Push Up or Ring Dips x 8-10 Assault Bike remaining time for calories *ranges are unbroken *they are also - "pretty," - choose a weight/movement modification that looks mechanically sound *score your total calories - you may let the calories roll up each set ----- Thursday December 10, 2020 Title: Thursday A) Warm Up - Snatch - Position: Take 10 minutes to work on moving from position to position from the ground up. Remember, the positions themselves are important, so I'd like to see some 3-5 second pauses each position - but more focus on watching the bar path this time. Start Position Below the Knee Above the knee x 3-5 Sets Below the Knee Above the Knee High Hang x 3-5 Sets Above Knee High Hang Muscle Snatch x 3-5 Sets High Hang Muscle Snatch Overhead squat x 3-5 Sets B) Aerobic: Group 1: 15 Min Amrap 30 Step Ups 30 American KBS 45 Doubles or 150 Singles 5 Minute Transition between groups Group 2: 15 Min Amrap 50 Calorie Row 25 Abmat Sit Ups 25 Ball Slams ----- Friday December 11, 2020 Title: Friday A) Warm Up - Gymnastics Core: Group 1: 10 Min Amrap 20-30s Hollow Hold, 10 Hollow Rocks, or 5 Inchworms to Hollow Hold *pause 3 seconds on the out 20-30s Superman Hold, Weighted Superman Hold, or 10 Arch Rocks Group 2: 10 Min Amrap 20-30s Active Hang or 10 Hanging Hip Taps 30-45s Box HS Hold or Wall Facing HS Hold B) Front Rack Split Squat: 18 Min Cap 5 Sets @3111; x6-8 Left Leg FRSS; rest 60s @3111; x6-8; Right Leg FRSS; rest 60s *if you cannot confidently hold a barbell in the front rack position - choose a goblet position *score SS Weight ----- Saturday December 12, 2020 Title: Full Body EMOM A) EMOM Squat / Pull - 16 min: 4 Sets; EMOM style M1; Wall Ball x 15-20 M2; 4 Alternating Turkish Get Up M3; Left Arm Three Point Landmine Row x 15-20 M4; Right Arm Three Point Landmine Row x 15-20 B) EMOM Bend / Push - 16 min: 4 Sets; EMOM style M1; Russian KBS x 15-20 M2; Left Arm DB or KB Push Press x 15-20 M3; Right Arm DB or KB Push Press x 15-20 M4; 10-20s Side Plank/side ----- Sunday December 13, 2020 Title: Map 10 Status: pending A) Technique: Oh, see that the total time today is 60 minutes? and there is 60 minutes in class - I want to do Map 10 work, the only reason we are limited by 60 minutes is not by what is best for the individual, generally it's what the market just expects. If you have to head out early - just cut it at 3 sets :) B) Map 10: 4 Sets 5 Minute Jog 5 Minute Row 5 Minute Bike  

Programming 11.28 – 12.6

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Workout Log: CFSB - Class Programming Start Date: 2020-11-28 End Date: 2020-12-04 Saturday November 28, 2020 Title: Saturday - at home A) Option 1: Holds - Bend/Push: 20-30s Prisoner Superman 20-30s Plank Hold x 15 Sets B) Option 2: Movement - Bend/Push: 20 Min Amrap 5 Prisoner Kang Squats 5 Push Ups or Push Up Negatives C) Option 3: Challenge + Dynamic: 20 Min Amrap 5 Hamstring Walkouts 15 Glute Bridges 6-10 Plyo Push Ups over an object ----- Sunday November 29, 2020 Title: Sunday - at home A) Option 1: Holds - Squat/Pull: 20-30s Wall Sit 5 Prone T *hold 5 seconds at the top x 10-12 Sets B) Option 2: Movement - Squat / Pull: 20 Min Amrap 8 Perfect Air Squats 8 Towel Rows @5 down C) Option 3: Dynamic + Challenge - Squat / Pull: 20 Min Amrap 30s Wall Sit March 10 Jump Squats 30s Prone Y Hold 10 Towel Rows ----- Monday November 30, 2020 Title: Monday - at home A) SL / Core / Movement: 15 Sets 15-20s Jog/Run 20s Plank on Hands 8 Walking Lunges Walk 90s ----- Tuesday December 1, 2020 Title: Tuesday A) Warm Up: 10 Min Amrap 4 Perfect Air Squats @3211 4 Jump Squats 6 Jump Lunges 10 Alternating Childs Pose w/Rotation 5 Arms Only Inchworms *pause 3 count on the out B) Double Leg Squat - 18 Min Cap: @3111; Back Squat 10.8.8.8.6; rest 90-120s between *score weight for the 6 on the whiteboard *you may build across sets C) Upper Body Push / Pull Vertical - 18 Min Amrap: @3111; Strict Pull Ups x 6-10; rest 30s *2 at top; Left - Half Kneeling Single Arm KB or Arnold Press x 6-8; rest 30s *2 at top; Right Left - Half Kneeling Single Arm KB or Arnold Press x6-8; rest 30s *all sets tough *no score for whiteboard *if using KB - thumb goes to chest/sternum area, if using a DB - perform it as an arnold press *bands or ring rows are okay - you must keep the tempo, negatives are also okay as long as you can keep the 1 at the top, 3 down, and 1 hang at the bottom ----- Wednesday December 2, 2020 Title: Wednesday A) Warm Up - Clean - Position: Take 10 minutes to work on moving from position to position from the ground up. Remember, the positions themselves are important, so I'd like to see some 3-5 second pauses each position - but more focus on watching the bar path this time. Start Position Below the Knee x 3-5 Sets Below the Kne Above the Knee x 3-5 Sets Above the Knee High Hang x 3-5 Sets Rack Position Quarter Squat x 3-5 Sets Quarter Squat Front Squat x 3-5 Sets B) Skill: 10 Minutes Practicing / Working up in the complex 2 Push Press 4 Push Jerk *the press has been removed - more push jerks - should allow some slightly heavier loading. C) EMOM x 12 Minutes: 4 Sets 3:00 to perform Deadlift TNG x 6 Push Up or Ring Dips x 9-12 45s Assault Bike for consistency rest reamining time *ranges are unbroken *they are also - "pretty," - choose a weight/movement modification that looks mechanically sound *score your lowest/highest ave/RPM ----- Thursday December 3, 2020 Title: Thursday A) Warm Up - Snatch - Position: Take 10 minutes to work on moving from position to position from the ground up. Remember, the positions themselves are important, so I'd like to see some 3-5 second pauses each position - but more focus on watching the bar path this time. Start Position Below the Knee x 3-5 Sets Below the Kne Above the Knee x 3-5 Sets Above the Knee High Hang x 3-5 Sets Overhead Quarter Squat x 3-5 Sets Quarter Squat Full Overhead Squat x 3-5 Sets B) Aerobic: Group 1: 15 Min Amrap 16.12.8 Step Ups American KBS + 45 Doubles or 150 Singles 5 Minute Transition between groups Group 2: 15 Min Amrap 20 Calorie Row 20 Abmat Sit Ups ----- Friday December 4, 2020 Title: Friday A) Warm Up - Gymnastics Core: Group 1: 10 Min Amrap 20-30s Hollow Hold or 10 Hollow Rocks 20-30s Superman Hold or Weighted Superman Hold Group 2: 10 Min Amrap 20-30s Active Hang or 10 Hanging Hip Taps 20-30s Box HS Hold or Wall Facing HS Hold B) Front Rack Split Squat: 18 Min Cap 4 Sets @3111; x6-8 Left Leg FRSS; rest 60s @3111; x6-8; Right Leg FRSS; rest 60s *if you cannot confidently hold a barbell in the front rack position - choose a goblet position *score SS Weight Saturday December 5, 2020 Title: Full Body EMOM A) EMOM Squat / Pull - 12 min: 4 Sets; EMOM style M1; Wall Ball x 15-20 M2; Left Arm Three Point Landmine Row x 15-20 M3; Right Arm Three Point Landmine Row x 15-20 B) EMOM Bend / Push - 12 min: 4 Sets; EMOM style M1; Russian KBS x 15-20 M2; Left Arm DB or KB Push Press x 15-20 M3; Right Arm DB or KB Push Press x 15-20 C) Core: 10 Min Amrap 6 Alternating Turkish Get Ups 12 Front to Side Plank OR Dead Bug to Side Plank Clamshell Roll ----- Sunday December 6, 2020 Title: Map 10 A) Technique: Oh, see that the total time today is 60 minutes? and there is 60 minutes in class - I want to do Map 10 work, the only reason we are limited by 60 minutes is not by what is best for the individual, generally it's what the market just expects. If you have to head out early - just cut it at 3 sets :) B) Map 10: 4 Sets 5 Minute Jog 5 Minute Row 5 Minute Bike

Programming 11.23 – 11.25

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Stay tuned for the @home workouts while we are closed over the holidays and weekend :) Workout Log: CFSB - Class Programming Start Date: 2020-11-23 End Date: 2020-11-25 Monday November 23, 2020 Title: Monday A) Warm Up: 10 Min Amrap 4 Alternating See Saw Walks - @5050 10 Forearm Plank with Posterior Pelvic Tilts 10 Alternating Superman *if you need balance assistance for a see saw walk - grab a PVC B) Bend - 15 Minute cap: Option 1: Romanian Deadlift @ 3111; 3-5x6-8; rest 2 minutes between Option 2: Deadlift @3111; 3-5x6-8; rest 2 minutes between *choose option 2 only if you have a beautiful position on an RDL *score weight on whiteboard *use the higher range if you could use some practice with the movements *you may build slightly across C) Mixed Modal Lower Body: 15 Min Amrap 15/12 Cal Bike 30 Double Unders or 90 Singles 10 Alternating Step Ups 10 Russian Kettlebell Swings 5/arm Single Arm KB front squat rest 1:1 *all sets "unbroken" so to speak here *score total # of rounds + reps on board ----- Tuesday November 24, 2020 Title: Tuesday A) Warm Up: 10 Min Amrap 5 Perfect Air Squats @3211 5 Jump Squats 10 Alternating Childs Pose w/Rotation 10 Alternating Plank March B) Double Leg Squat - 18 Min Cap: @3111; Back Squat 4x6-8; rest 90-120s between *score weight on whiteboard *you may build across sets C) Upper Body Push / Pull Vertical - 18 Min Amrap: @3111; Strict Pull Ups x 6-10; rest 30s @2112; Left Arm Single Arm Z-Press x 6-8; rest 30s @2112; Right Arm Single Arm Z-Press x6-8; rest 30s *all sets tough *no score for whiteboard *if using KB - thumb goes to chest/sternum area, if using a DB - perform it as an arnold press *bands or ring rows are okay - you must keep the tempo, negatives are also okay as long as you can keep the 1 at the top, 3 down, and 1 hang at the bottom ----- Wednesday November 25, 2020 Title: Wednesday A) Warm Up - Clean - Position: Take 10 minutes to work through holding 10-15s in each of positions, get through as many rounds as possible in the 10 minutes Start Position Below the Knee Above the Kneee Mid Thigh High Hang Rack Position Quarter Squat Front Squat B) Skill: 10 Minutes Practicing / Working up in the complex 1 Press 2 Push Press 3 Push Jerk C) EMOM x 12 Minutes: 4 Sets 1:30 to perform Deadlift TNG x 6 Push Up or Ring Dips x 9-12 1:30 to perform 45s Assault Bike; be consistent with your RPM *ranges are unbroken *they are also - "pretty," - choose a weight/movement modification that looks mechanically sound *score your DL ______ Thursday November 26, 2020 Title: Thursday Status: pending Warmup: Happy Thanksgiving everyone :) A) diaphragmatic breathing (seated or supine): Take 5 minutes to perform some Diaphragmatic breathing after eating all of your food :) B) Move Blood: Today, just get out and move blood. Walk, Hike, Bike - 60 minutes ----- Friday November 27, 2020 Title: Friday Status: pending A) Warm Up: 60s Jumping Jacks Spiderman Lunge Warm Up x 3 Sets B) Primal Movement Pattern Practice: 20 Min Amrap for QUALITY 10 Walking Lunges *or lunge in place 10m Bear Crawl *or 20 Quadruped Shoulder Taps 10m Crab Walk *or 10 Tabletop Glute Bridges

Programming 11.16 – 11.20

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Workout Log: CFSB - Class Programming Start Date: 2020-11-16 End Date: 2020-11-20 Monday November 16, 2020 Title: Monday A) Warm Up: 8 Min Amrap 10 Alternating SL Cone Touches 30s Forearm Plank 30s Prisoner Superman 10 Abmat Sit Ups B) Bend - 15 Minute cap: Option 1: Romanian Deadlift @ 3111; 3x8-10; rest 2 minutes between Option 2: Deadlift @3111; 3x8-10; rest 2 minutes between *choose option 2 only if you have a beautiful position on an RDL *score weight on whiteboard C) Mixed Modal Lower Body: 15 Min Amrap 30 Double Unders or 90 Singles 10 Alternating Step Ups 10 Russian Kettlebell Swings 5/arm Single Arm KB front squat 15/12 Cal Bike rest 1:1 *all sets "unbroken" so to speak here *score total # of rounds + reps on board ----- Tuesday November 17, 2020 Title: Tuesday A) Warm Up: 8 Min Amrap 6 Perfect Air Squats @3211 10 Alternating Childs Pose w/Rotation 10 Alternating Plank March B) Double Leg Squat - 20 Min Cap: @3111; Back Squat 5x8; rest 90-120s between all sets tough *score weight on whiteboard C) Upper Body Push / Pull Vertical - 20 Min Amrap: @3111; Strict Pull Ups x 6-10; rest 30s @2112; Left Arm Single Arm Z-Press (DB or KB) x 8-10; rest 30s @2112; Right Arm Single Arm Z-Press (DB or KB) x8-10; rest 30s *all sets tough *no score for whiteboard *bands or ring rows are okay - you must keep the tempo ----- Wednesday November 18, 2020 Title: Wednesday A) Warm Up - Clean - Position: Take 10 minutes to work through holding 10-15s in each of positions, get through as many rounds as possible in the 10 minutes Start Position Below the Knee Above the Kneee Mid Thigh High Hang Rack Position Quarter Squat Front Squat B) Skill - Press - Push Press - Push Jerk: Take 10 Minutes to work through the skills of Press Push Press Push Jerk C) EMOM x 12 Minutes: Minute 1: Deadlift TNG x 6 Minute 2: Push Up or Ring Dips x 9-12 Minute 3: 30s Assault Bike; be consistent with your RPM *ranges are unbroken *they are also - "pretty," - choose a weight/movement modification that looks mechanically sound *score your DL ----- Thursday November 19, 2020 Title: Thursday A) Warm Up - Snatch - Position: Take 10 minutes to work through holding 10-15s in each of positions, get through as many rounds as possible in the 10 minutes Start Position Below the Knee Above the Kneee Mid Thigh High Hang Overhead Quarter Squat Overhead Squat B) Aerobic: 30 Min Amrap 12 Step Ups 12 American KBS 30 Double Unders or 90 Singles *try to be consistent in your round time here *score rounds + reps ----- Friday November 20, 2020 Title: Friday A) Warm Up - Gymnastics Core: Group 1: 10 Min Amrap 20-30s Hollow Hold 20-30s Superman Hold Group 2: 10 Min Amrap 20-30s Active Hang 20-30s Box HS Hold B) Front Rack Split Squat: 18 Min Cap Elevate with a 25# plate 4 Sets @3111; x8-10 Left Leg FRSS; rest 45s @3111; x8-10; Right Leg FRSS; rest 45s *if you cannot confidently hold a barbell in the front rack position - choose a goblet position *score SS Weight

Programming 11.7 – 11.13

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Workout Log: CFSB - Class Programming Start Date: 2020-11-07 End Date: 2020-11-13 Saturday November 7, 2020 Title: Saturday Warmup: I'll be coaching, I prefer to create the warm up based on who I see in class :) A) Notes: *practice! B) Mixed Modal Work - Constant Variance: 3 Sets; for consistency A. 1k Assault Bike B. 15 Wall Balls C. 20 Alternating Hang DB Snatch D. 30 Doubles or 90 Singles E. 400m Run rest 5 minutes between sets Set 1: ABCDE Set 2: EADCB Set 3: BCDAE *Goal; same time each set *Choose modifications you are confident you can move with ----- Sunday November 8, 2020 Title: Sunday A) MM Accumulation; core + breathing + Lower body: 40 Minute Amrap 40/35 Cal Assault Bike 60s Dual KB Front Rack March 150 JR Singles 30 Prisoner Step Ups 20 Abmat Sit Ups 20 Russian KBS ----- Monday November 9, 2020 Title: Wk 9 - Monday A) Notes: Whiteboard score is your squatting weight *if you are doing wades army this weekend - you should probably hit your opener on the back squator 90% of it, and call it there B) Warm Up: 7 Min Amrap 20s Side Plank Clamshell hold/side (with or without theraband) x5 Goblet Squats 30s Dead Bug Hold x8 KB Good Mornings C) Pull Work - 15 Minutes to warm up, finish, transition: Three Point Row 8.8.8.8.8; rest 30-60s between arms *I want 5 sets of the heaviest 8 you can manage D) Squat Work - 15 Minutes to warm up, finish, and transition: Option 1: Back Squat 3.2.1; rest 2 minutes between sets Option 2: Goblet squat 20.20.20; build across sets until you get to the heaviest 20 that you can @ 20X1 Notes: Choose the goblet squat if you are still working on the pattern of the squat - a good goal to shoot for before moving on to the back squat is being able to do half your bodyweight in the goblet squat for these sets E) Mixed Modal Pull / Squat Focused: 4 Sets 2:30 perform 10 Box Jumps with Step Down 10 Reverse Lunges 10 Air Squats Max Assault Bike Cals in time remaining *no rest! you'll get off, then get right back into it - adjust your pace accordingly Intent: sustainability and quality ----- Tuesday November 10, 2020 Title: Tuesday A) Notes: Whiteboard score is the floor press weight *take around 6-8 minutes between B and C to warm up for the Mixed Modal piece - go through the movements yourself to ensure you are comfortable with them B) Warm Up: 10 Minutes to perform hang power clean and push press work + 6 minutes to warm up to your Floor Press weight C) Press Work - 10 Min: Option 1: Glute Bridge Barbell Floor Press Every 2:30 x3.3.3.3 *build to a tough 3 Option 2: Every 2:30 x 4 Sets Glute Bridge Barbell Floor Press x 8-10 D) Mixed Modal Bend / Push Focused: Option 1: higher skill 12 Min Amrap 30 Double Unders or 90 Singles 5 Hang Power Clean to S2O 8 Burpee box Jumps Option 2: 12 Min Amrap 30 Doubles or 90 singles 12 No Push Up Burpees 20 American KBS *intent; sustainability and quality *choose an option you're comfortable with performing the movements at speed. be honest with your abilities. ----- Wednesday November 11, 2020 Title: Wednesday Warmup: Take a moment to do a few mini rounds to dial this work in 3-4 Sets; 30s on bike 5 sit Ups 5 Step Ups continuous movement A) Notes: -attempt to stay within 15s of your fastest and slowest time Whiteboard Score is your fastest to slowest round AND total reps Fastest; 2:15 Slowest; 2:20 400 reps B) Sustainable Work: 10 Sets for time - 27 min cap 15 Cal Bike or Row 10 Sit ups 10 Step Ups 30s Rest after each round *intent: sustainable *practice timing each round individually - focus is same round times every round ----- Thursday November 12, 2020 Title: Thursday Wades Day Workout! Come in and support us for Wades Day Today! ----- Friday November 13, 2020 Title: Friday A) Notes: Whiteboard score - DL weight B) Warm Up: 25 MINUTES TO WORK THROUGH SNATCH WARM UPS AND DRILLS: Optional general warmup and mobility work. General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm) Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose A, B, Cs': As: 1) Squatting Quad Muscle Snatch x3-5 2) Squatting Quad Power Snatch x3 3) Squatting Quad Power Snatch TO Overhead Squat x3 4) Squatting Quad Snatch (squat snatch) x3 Bs: 1) 3 Part Pausing Power Snatch x3 2) 3 Part Pausing Power Snatch TO Overhead Squat x3 3) 3 Part Pausing Snatch (squat snatch) x3 Cs: 1) 3 Part Pausing Power Snatch TO Full Speed Power Snatch x1+1 2) 3 Part Pausing Power Snatch TO Overhead Squat TO Full Speed Power Snatch TO Overhead Squat x1+1 3) 3 Part Pausing Snatch TO Full Speed Snatch x1+1 C) Power Snatch Skill Work: EMOM x 10 Minutes Power Snatch x 1-2; work up to a heavy single *or variation *Intent = skill work Modifications are; Hang Power Snatch x3-4 Hang Muscle Snatch x4-6 Snatch RDL x4-6 D) Push / Bend Accessory: For Time 10.9.8.7.6.5.4.3.2.1 Deadlift Strict Push Up *20 doubles or 40 Singles between each set (basically everywhere you see a ".")  

Peeing during double unders

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Things people don’t discuss often part 1! How do I stop peeing during double unders?! (or really any other exercise for that matter) This is most common phenomenon with female athletes, that’s not to say issues of incontinence can’t happen with males. I’ve also seen this issue - not only in women who have given birth, but women of all ages and levels of athleticism. There are a few contributing factors to this - and to really suss it out, it’s best to grab a professional. ( click here to check out the person we refer our clients out to! ) But in the meantime, what are some reasons you may be peeing during double unders or heavy contractions? You’ll see people very often revert to the assumption that it is pelvic floor issue, and to work on Kegel and pelvic floor exercises - which could very well be the case. Postpartum women WILL have to resolve weakness in the pelvic floor- but they may still keep peeing even after regaining strength. In some of the stronger athletes it’s unlikely that the main problem is a weak pelvic floor, but an issue in coordinating their diaphragm with their pelvic floor The diaphragm goes down when you inhale and pushes down on internal organs. If the pelvic floor does not respond by relaxing and moving down, all internal organs will continually be under too much pressure and push on a weakened abdominal wall preventing healing and push on internal organs (bladder included) which causes incontinence. One thing that could help is a different breathing and alignment strategy for the women where the strength itself isn’t an issue. Julie Wiebe has some amazing work on the concept of piston breath, I’ve heard it termed “blow before you go” as well - if you’ve never checked it out, it’s worth a look So the main idea here is inhale-relax pelvic floor, exhale-contract to match the task. You should start by learning to coordinate the diaphragm with the pelvic floor by itself - without the added complexity of movement. A professional can help with this (again, click here for the person we refer to!) Once you’ve mastered it by itself, you can get an individual design coach to write progressions for you and note when it becomes unconscious and natural before moving on and progressing Some simple rules of thumb are to master the concept of coordinating the diaphragm and pelvic floor in... controlled before dynamic movements sustainable before unsustainable formats simple before complex movements paces of endurance before power After birth - very often I'll see women in a hurry to return to their old maxes, back to a specific style of training or exercises. The speed you're able to return depends on a lot of things. If you’re breastfeeding How the birth went How any scars are healing How your lifestyle is; sleep, stress, digestion, etc Amongst other things However, If you've never been pregnant but experience incontinence - a professional can definitely help and the progression looks very similar. In the end we always prefer our postpartum ladies get cleared by a professional before returning because of the specificity of returning to training after birth. The online body back culture you see on instagram of women posting 3 week postpartum weight loss and training videos can make it feel like you should be going faster than you are comfortable with - what happens there is a lot of skipped steps leading to potential injury, a lot of compensating, and some peeing during movements that can’t be all that fun :)

Programming 10.31 – 11.6

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Workout Log: CFSB - Class Programming Start Date: 2020-10-31 End Date: 2020-11-06 Saturday October 31, 2020 Title: Saturday Warmup: I'll be coaching, I prefer to create the warm up based on who I see in class :) A) Notes: I'm still seeing that this can be dialed in a bit as far as practice is concerned. No reason to change anything too drastically if it still needs to be practiced :) I did make some volume adjustments here however B) Mixed Modal Work - Constant Variance: 3 Sets; for consistency A. 1k Assault Bike B. 15 Wall Balls C. 20 Alternating Hang DB Snatch D. 30 Doubles or 90 Singles E. 400m Run rest 5 minutes between sets Set 1: ABCDE Set 2: EADCB Set 3: CBAED *Goal; same time each set *Choose modifications you are confident you can move with ----- Sunday November 1, 2020 Title: Sunday A) MM Accumulation; core + breathing + Lower body: 40 Minute Amrap 3 Sets 18/15 Cal Assault Bike 30s Dual KB Front Rack March + 2 Sets 100 JR Singles 30 Prisoner Step Ups + 3 Sets 15 Abmat Sit Ups 15 Russian KBS ----- Monday November 2, 2020 Title: Wk 8 - Monday A) Notes: Whiteboard score is your squatting weight B) Warm Up: 7 Min Amrap 20s Side Plank Clamshell hold/side (with or without theraband) x5 Goblet Squats 30s Dead Bug Hold x8 KB Good Mornings C) Pull Work - 15 Minutes to warm up, finish, transition: Three Point Row 4-5x6-8; rest 60s between arms D) Squat Work - 15 Minutes to warm up, finish, and transition: Option 1: Back Squat 4.3.2; rest 2 minutes between sets Option 2: Goblet squat 4-5 Sets @30X1; x9-12; rest 60-90s between Notes: Choose the goblet squat if you are still working on the pattern of the squat - a good goal to shoot for before moving on to the back squat is being able to do half your bodyweight in the goblet squat for these sets E) Mixed Modal Pull / Squat Focused: 3 Sets 2 Minutes to perform 10 Box Jumps with Step Down 10 Reverse Lunges 10 Air Squats Max Assault Bike Cals in time remaining rest 60s Intent: sustainability and quality ----- Tuesday November 3, 2020 Title: Tuesday A) Notes: Whiteboard score is the floor press weight *take around 6-8 minutes between B and C to warm up for the Mixed Modal piece - go through the movements yourself to ensure you are comfortable with them B) Warm Up: 10 Minutes to perform hang power clean and push press work + 6 minutes to warm up to your Floor Press weight C) Press Work - 10 Min: Option 1: Glute Bridge Barbell Floor Press Every 2:30 x7.5.3.3 Option 2: Every 2:30 x 4 Sets Glute Bridge Barbell Floor Press x 8-10 D) Mixed Modal Bend / Push Focused: Option 1: higher skill 12 Min Amrap 30 Double Unders or 90 Singles 5 Hang Power Clean 5 shoulder to overhead 10 Burpees Over Bar Option 2: 12 Min Amrap 30 Doubles or 90 singles 8 No Push Up Burpees 16 American KBS *intent; sustainability and quality *choose an option you're comfortable with performing the movements at speed. be honest with your abilities. ----- Wednesday November 4, 2020 Title: Wednesday A) Notes: *WE ARE REPEATING THIS ONE! -attempt to stay within 15s of your fastest and slowest time Whiteboard Score is your fastest to slowest round AND total reps Fastest; 2:15 Slowest; 2:20 400 reps B) Warm Up: A few light rounds - about 4-5 practicing using your timer and increasing your pace slightly 30s Assault Bike 5 Sit Ups 5 Step Ups C) Sustainable Work: 35 Min Amrap 20/15 Cal Bike or Row 10 Sit ups 10 Step Ups *intent: consistency in round times, your ability to sustain quality movement (don't go at a near death pace) and practicing using your timer - just hit lap every time to start a new round :) if you don't have a timer or don't want to use one - no worries, track your total reps performed :) ----- Thursday November 5, 2020 Title: Thursday A) Notes: No scores today, just some accessory work B) Warm Up: 3 minute assault bike; smooth pace + EMOM x 7 Minutes 10s Tough assault bike Coast remaining time *if rowing, perform 15s tough row, and coast remaining time C) Pull Work - 15 Min: EMOM x 5 Sets M1. 6-8 Single Arm Hammer Curl Left Arm M2. 6-8 Single Arm Hammer Curl Right Arm M3. 6-8 Dumbbell or KB Pullovers D) Glute Work - 16 Min: EMOM x 4 Sets M1. 6-8 Single Leg Glute Bridge Left Leg M2. 6-8 Single Leg Glute Bridge Right Leg M3. 8-10 Banded Clamshells Left Leg M4. 8-10 Banded Clamshells Right Leg ----- Friday November 6, 2020 Title: Friday A) Notes: Whiteboard score - DL weight B) Warm Up: 25 MINUTES TO WORK THROUGH SNATCH WARM UPS AND DRILLS: Optional general warmup and mobility work. General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm) Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose A, B, Cs': As: 1) Squatting Quad Muscle Snatch x3-5 2) Squatting Quad Power Snatch x3 3) Squatting Quad Power Snatch TO Overhead Squat x3 4) Squatting Quad Snatch (squat snatch) x3 Bs: 1) 3 Part Pausing Power Snatch x3 2) 3 Part Pausing Power Snatch TO Overhead Squat x3 3) 3 Part Pausing Snatch (squat snatch) x3 Cs: 1) 3 Part Pausing Power Snatch TO Full Speed Power Snatch x1+1 2) 3 Part Pausing Power Snatch TO Overhead Squat TO Full Speed Power Snatch TO Overhead Squat x1+1 3) 3 Part Pausing Snatch TO Full Speed Snatch x1+1 C) Power Snatch Skill Work: EMOM x 10 Minutes Power Snatch x 1-2; all perfect *or variation *Intent = skill work Modifications are; Hang Power Snatch x3-4 Hang Muscle Snatch x4-6 Snatch RDL x4-6 D) Push / Bend Accessory: 10 Min Amrap 5 Deadlifts; tough but pretty 6-10 Strict Push Ups 30 Double Unders or 90 Singles ----- This workout log was generated by TrueCoach, the most efficient tool for trainers to deliver workouts and train their clients online. 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Programming 10.24 – 10.30

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Workout Log: CFSB - Class Programming Start Date: 2020-10-24 End Date: 2020-10-30 Saturday October 24, 2020 Title: Saturday Warmup: I'll be coaching, I prefer to create the warm up based on who I see in class :) A) Mixed Modal Work - Constant Variance: 3 Sets; for consistency A. 1k Assault Bike B. 20 Wall Balls C. 30 Alternating Hang DB Snatch D. 40 Doubles or 120 Singles E. 500 Row rest 5 minutes between sets Set 1: ABCDE Set 2: EADCB Set 3: CBAED *Goal; same time each set *Choose modifications you are confident you can move with ----- Sunday October 25, 2020 Title: Sunday A) Mixed Cyclical Work: 40 Minute Amrap 3 Sets 18/15 Cal Bike 7 No Push Up Burpees 30s Dual KB Front Rack Hold + 3 Sets 30 JR Singles 20 Alternating Step Ups 30 JR Singles 20s Side Plank/side ----- Monday October 26, 2020 Title: Wk 7 - Monday A) Notes: Whiteboard score is your squatting weight B) Warm Up: 8 Min Amrap 5 Side Plank Clamshells/side 30s Dead Bug March @32X1; x3 KB Squat Pressout 8 KB Good Mornings + Take a few minutes to work up in the back squat C) Squat Work - 10 min: Option 1: Back Squat Every 2:30 6.4.4.2 Option 2: Goblet squat Every 2:30 x 4 Sets @30X1; x9-12 Notes: Choose the goblet squat if you are still working on the pattern of the squat - a good goal to shoot for before moving on to the back squat is being able to do half your bodyweight in the goblet squat for these sets D) Mixed Modal Pull / Squat Focused: 5 Sets; 23 Minute Cap 15/12 Cal Bike 8 Three Point Row Left Arm 8 Three Point Row Right Arm 10 Box Jumps with Step Down 12 Air Squats rest 2 minutes Intent: sustainability and quality ----- Tuesday October 27, 2020 Title: Tuesday A) Notes: Whiteboard score is the floor press weight *take around 6-8 minutes between B and C to warm up for the Mixed Modal piece - go through the movements yourself to ensure you are comfortable with them B) Warm Up: 10 Minutes to perform hang power clean and push press work + 6 minutes to warm up to your Floor Press weight C) Press Work - 10 Min: Option 1: Glute Bridge Barbell Floor Press Every 2:30 x9.6.5.4 Option 2: Every 2:30 x 4 Sets Glute Bridge Barbell Floor Press x 8-10 D) Mixed Modal Bend / Push Focused: Option 1: higher skill 12 Min Amrap 30 Double Unders or 90 Singles 5 Hang Power Clean 5 shoulder to overhead 10 Burpees Over Bar rest 30s Option 2: 12 Min Amrap 30 Doubles or 90 singles 8 No Push Up Burpees 16 American KBS rest 30s *intent; sustainability and quality *choose an option you're comfortable with performing the movements at speed. be honest with your abilities. ----- Wednesday October 28, 2020 Title: Wednesday A) Notes: Whiteboard Score is your fastest to slowest round AND total reps Fastest; 2:15 Slowest; 2:20 400 reps B) Warm Up: A few light rounds - about 4-5 practicing using your timer and increasing your pace slightly 30s Assault Bike 5 Sit Ups 5 Step Ups C) Sustainable Work: 35 Min Amrap 20/15 Cal Bike or Row 10 Sit ups 10 Step Ups *intent: consistency in round times, your ability to sustain quality movement (don't go at a near death pace) and practicing using your timer - just hit lap every time to start a new round :) if you don't have a timer or don't want to use one - no worries, track your total reps performed :) ----- Thursday October 29, 2020 Title: Thursday A) Notes: No scores today, just some accessory work B) Warm Up: 3 minute assault bike; smooth pace + EMOM x 7 Minutes 10s Tough assault bike Coast remaining time *if rowing, perform 15s tough row, and coast remaining time C) Pull Work - 15 Min: EMOM x 5 Sets M1. 8-10 Single Arm Hammer Curl Left Arm M2. 8-10 Single Arm Hammer Curl Right Arm M3. 8-10 Dumbbell or KB Pullovers D) Glute Work - 16 Min: EMOM x 4 Sets M1. 8-10 Single Leg Glute Bridge Left Leg M2. 8-10 Single Leg Glute Bridge Right Leg M3. 10-12 Banded Clamshells Left Leg M4. 10-12 Banded Clamshells Right Leg ----- Friday October 30, 2020 Title: Friday A) Notes: Whiteboard score - DL weight B) Warm Up: 15 Minutes to Warm up with the power snatch or variations - the coach will walk everyone through these C) Power Snatch Skill Work: EMOM x 10 Minutes Power Snatch x 2-3; all perfect *or variation *Intent = skill work Modifications are; Hang Power Snatch, Hang Muscle Snatch or Snatch RDL D) Push / Bend Accessory: 12 Min Amrap 5 Deadlifts; tough but pretty 6-10 Strict Push Ups 30 Double Unders or 90 Singles rest 30s  

Programming 10.17 – 10.23

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Workout Log: CFSB - Class Programming Saturday October 17, 2020 Title: Saturday Warmup: I'll be coaching, I prefer to create the warm up based on who I see in class :) A) Mixed Modal Work: For Time(s) 35 minute total cap 2k Assault Bike 30 Wall Balls 40 Alternating Hang DB Snatch 50 Doubles or 150 Singles 1k Row + rest 5 minutes + 1k Row 50 Doubles or 150 Singles 40 Alternating Hang DB Snatch 30 Wall Balls 2k Assault Bike *Choose modifications you are confident you can move with ----- Sunday October 18, 2020 Title: Sunday A) Mixed Cyclical Work: 40 Minute Amrap 3 Sets 15/12 Cal Bike 30s Dual KB Front Rack Hold + 50 Alternating Step Ups + 3 Sets 50 JR Singles 5 No Push Up Burpees 20s Side Plank/side ----- Monday October 19, 2020 Title: Wk 6 - Monday Warmup: 8 Min Amrap 12-16 Alternating in place lateral banded Walk @3331; x3 Goblet Squats 30s Dead Bug 8 KB Good Mornings + Take a few minutes to work up in the back squat A) Notes: Whiteboard score is your squatting weight B) Squat Work - 10 min: Option 1: Back Squat Every 2:30 7.5.5.3 Option 2: Goblet squat Every 2:30 x 4 Sets @30X1; x9-12 Notes: Choose the goblet squat if you are still working on the pattern of the squat - a good goal to shoot for before moving on to the back squat is being able to do half your bodyweight in the goblet squat for these sets C) Mixed Modal Pull / Squat Focused: 5 Sets; 23 Minute Cap 12 Air Squats 8 Three Point Row Left Arm 10 Box Jumps with Step Down 8 Three Point Row Right Arm 15/12 Cal Bike rest 2 minutes Intent: sustainability and quality ----- Tuesday October 20, 2020 Title: Tuesday Warmup: 10 Minutes to perform hang power clean and push press work + 6 minutes to warm up to your Floor Press weight A) Notes: Whiteboard score is the floor press weight *take around 6-8 minutes between B and C to warm up for the Mixed Modal piece - go through the movements yourself to ensure you are comfortable with them B) Press Work - 10 Min: Option 1: Glute Bridge Barbell Floor Press Every 2:30 x10.7.5.5 Option 2: Every 2:30 x 4 Sets Glute Bridge Barbell Floor Press x 8-10 C) Mixed Modal Bend / Push Focused: Option 1: higher skill 12 Min Amrap 30 Double Unders or 90 Singles 5 Hang Power Clean 5 shoulder to overhead 10 Burpees Over Bar rest 60s Option 2: 12 Min Amrap 30 Doubles or 90 singles 8 No Push Up Burpees 16 American KBS rest 60s *intent; sustainability and quality *choose an option you're comfortable with performing the movements at speed. be honest with your abilities. ----- Wednesday October 21, 2020 Title: Wednesday Warmup: Take a moment to do a few mini rounds to dial this work in 3-4 Sets; 30s on bike 5 sit Ups 5 Step Ups continuous movement A) Notes: Whiteboard score is the difference between your fastest and slowest round time :) for instance if my fastest round was 1:30 and my slowest round was 1:55 Then my score is :25 The goal is to have the LOWEST score today :) B) Sustainable Work: 12 Sets for time - 27 min cap 15 Cal Bike or Row 10 Sit ups 10 Step Ups 30s Rest after each round *intent: sustainable *practice timing each round individually - focus is same round times every round ----- Thursday October 22, 2020 Title: Thursday Warmup: 3 minute assault bike; smooth pace + EMOM x 6 Minutes 10s Tough assault bike Coast remaining time *if rowing, perform 15s tough row, and coast remaining time A) Notes: No scores today, just some accessory work B) Pull Work - 12 Min: EMOM x 4 Sets M1. 8-10 Single Arm Hammer Curl Left Arm M2. 8-10 Single Arm Hammer Curl Right Arm M3. 8-10 Dumbbell or KB Pullovers C) Glute Work - 12 Min: EMOM x 3 Sets M1. 8-10 Single Leg Glute Bridge Left Leg M2. 8-10 Single Leg Glute Bridge Right Leg M3. 10-12 Banded Clamshells Left Leg M4. 10-12 Banded Clamshells Right Leg ----- Friday October 23, 2020 Title: Friday Warmup: 15 Minutes to Warm up with the power snatch or variations - the coach will walk everyone through these A) Power Snatch Skill Work: EMOM x 10 Minutes Power Snatch x 2-3; all perfect *or variation *Intent = skill work Modifications are; Hang Power Snatch, Hang Muscle Snatch or Snatch RDL B) Push / Bend Accessory: 12 Min Amrap 5 Deadlifts; tough but pretty 6-10 Strict Push Ups 30 Double Unders or 90 Singles rest 60s ----- This workout log was generated by TrueCoach, the most efficient tool for trainers to deliver workouts and train their clients online. Check us out at truecoach.co

Programming 10.10 – 10.16

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Workout Log: CFSB - Class Programming Start Date: 2020-10-10 End Date: 2020-10-16 Saturday October 10, 2020 Title: Saturday Warmup: I'll be coaching, I prefer to create the warm up based on who I see in class :) A) Mixed Modal Work: 2 Sets For time - 35 Minute Cap for both 2k Assault Bike 30 Wall Balls 40 *Alternating Hang DB Snatch 50 Double Unders or 150 Singles 1k Row Rest 5 minutes between sets *Choose modifications you are confident you can move with ----- Sunday October 11, 2020 Title: Sunday A) Mixed Cyclical w/Isometrics Aerobic Work : 40 Minute Amrap 400m Bike 30yard/arm SA Farmers Carry 200m Run 20 yard bear crawl 30yard SA OH DB or KB Carry/arm ----- Monday October 12, 2020 Title: Wk 5 - Monday Warmup: EMOM x 2 Sets M1. 30s of Alternating in place Monster walks - FWD BACKWARD M2. 6-8 Counterbalance squats M3. 20-35s Forearm Plank + 8 Minutes to build to your back Squat A) Notes: Whiteboard Score Back Squat weight and three point row weight Notes You can start on the Pull/core piece if there aren't enough racks B) Back Squat - 9 min: Every 3 min 9.7.5 C) Pull + Core - 9 min: Every 3 min x 3 Sets 5-7 Three Point Row/arm 20-30s Side Plank/side OR modification Side Star Plank, or KB Side Star Plank D) Pull + Breathing - 9 min: 9 Min Amrap 8 Reverse Barbell Curls 8 Supine KB Pullovers 15/12 Cal Bike ----- Tuesday October 13, 2020 Title: Tuesday Warmup: 10 Minutes to cover and move through Hang Power Clean and Push Press + 8 Minutes to build in the BB Floor Press A) Glute Bridge Barbell Floor Press - 12 Min: Every 3 Minutes x 11.9.7.5 B) Push / Bend Accessory: 15 Min Amrap 5 Hang Power Clean rest 15s 5 Push Press rest 15s 10 Box Jumps w/Step Down rest 30s *feel free to make adjustments across sets *modify to a movement you can express , HPC or RDL ----- Wednesday October 14, 2020 Title: Wednesday Warmup: no warm up - get it A) MAP 10: 20 Min Amrap 10 American KBS 200m Run 30s Forearm Plank + rest/walk 10 Minutes + 20 Min Amrap 10 American KBS 200m Run 30s Forearm Plank *this pace should be something you can nail right away, with no warm up, and stay consistent with ----- Thursday October 15, 2020 Title: Thursday Warmup: 9 Minute Amrap 10 Push Up Plus 5/Side - Side Lying Arm Sweep 50 JR Singles A) Strict Pull Up - 12:00: At the top of a 3:00 Mark x 4 Sets Weighted Pull Up - Pronated x 6-8 or Max Unbroken Set of Strict Pronated Pull ups or Max Unbroken Set of Negatives *stop once you can no longer maintain the tempo or Max Unbroken Set of Ring Rows Notes -No Bands -With the exception of the weighted pull up, try to stay in the 5-10 range -there is enough time in the 3:00 for everyone to alternate and avoid one another B) Map 7 Intervals - SL - 25 minutes: 10 Min Amrap 30 Cal bike or Row 40 Double Unders or 120 Singles 30 Box Step Ups rest 5 minutes x 2 Sets ----- Friday October 16, 2020 Title: Friday Warmup: 10 Minutes to Warm up with the power snatch or variations - the coach will walk everyone through these A) Power Snatch Skill Work: EMOM x 10 Minutes Power Snatch x 2-3; all perfect *or variation *THIS is the context for skill work today Power Snatch, Hang Power Snatch, Hang Muscle Snatch or Snatch RDL B) Push / Bend Accessory: 15 Min Amrap 5 Deadlifts; tough but pretty rest 15s 6-8 Single Arm Push Press/side *tough rest 15s 6-10 Strict Push Ups rest 30s