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Strength & Conditioning 3.19.18 – 3.23.18

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[eliteaccordion][elitetoggle title="Monday 3.19.18 "] Base MR. Hip 1x4 + 3 Athletic Burpees Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip 1x4 + 3 Athletic Burpees Back Squat 1RM then 1x Max Reps @80%. This is not intended to be a limit 1. However if the stars feel aligned today go for it. Press 7. 7. 7. Build to a heavy 7. You have 3 sets to get there. Conditioning 4 Rounds Russian Twist - 10 Seated Med-Ball Throws - 12 Glute Bridge Marches - 16 (8R/8L) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 3.20.18"] Base Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Intermediate Mr. Hammy 2x3 + 3 Broad Jumps Barbell RDL 8. 8. 8. 8 Conditioning 5 Rounds Dumbbell Bent Over Row w/ 2DBs - 10 Reverse Sled Drag - 50 yards [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.22.18"] Base Mr. Bear Trap 1x4 + 3 Jump Lunges Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap 1x4 + 3 Jump Lunges Back Squat 7x1, @85% of Monday's Single. I want you to focus on moving the bar as fast as you can. Keep rest to 90 seconds Bench Press 1RM then 1x Max Reps @80%. This is not intended to be a limit 1. However if the stars feel aligned today go for it. Conditioning 10 Minute AMRAP Sandbag Walking Lunge - 20 yards Sandbag Dynamic Push Up - 20 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 3.23.18"] ***Will be open gym format*** Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pulls 4x Max Reps Intermediate Hang Power Snatch 3. 3. 3. 3. 3 Vertical Pulls 4x Max Reps Conditioning 15 minute AMRAP Kettlebell Turkish Get Up - 3 right arm Single Arm Kettlebell Squat - 10 right arm Single Arm Kettlebell Reverse Lunge - 3 right arm Kettlebell Turkish Get Up - 3 left arm Single Arm Kettlebell Squat - 10 left arm Single Arm Kettlebell Reverse Lunge - 3 left arm [/elitetoggle][/eliteaccordion]

2018 03 18

Programming Week 3.19

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[eliteaccordion][elitetoggle title="Whats going on this week!"] Free Talk! Tuesday March 20th Natural Solutions for Heart Health and High Cholesterol Signature Series Coach Shirts - LIMITED RUN! Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  Follow us on instagram here   [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 3.19"] FIT A. Every 2 minutes, for 24 minutes - 3 sets, BUILD. Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111 Station 3 – Med-Ball Hamstring Curls x 10-12 reps @ 2111 Station 4 – Ab-Wheel or Sit Ups x 12-15 reps B. For time - 8 minute cap Row 15/10 Calories 10 Russian Kettlebell Swings 10 Burpees/NPBP 10 Kettlebell Swings 10 Burpees/NPBP 10 Kettlebell Swings Bike 15/10 Calories COMP A. Every 3 minutes, for 24 minutes (8 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 5 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 rep @ 85% *Sets 5-8 – 1 rep @ 90% B. For time - 8 minute cap Row 15/10 Calories 10 American Kettlebell Swings 70/55 10 Burpees 10 American Kettlebell Swings 70/55 10 Burpees 10 American Kettlebell Swings 70/55 Bike 15/10 Calories Score: FIT/A: RDL Weight, COMP/A: DL Weight. B: Time or reps in cap [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 3.20"] Free Talk Tonight! Tuesday March 20th Natural Solutions for Heart Health and High Cholesterol FIT A. Every 2 minutes, for 18 minutes - 3 sets Station 1 – Ring Rows x 10-12 reps @ 2111 Station 2 – Nose-to-Wall Handstand Hold, or Modified HS Hold x Max or 60 seconds (whichever comes first) Station 3 – Tuck Sit or Hollow Hold x Max or 60 seconds (whichever comes first) B. 12 Minute Amrap 30 Double Unders/60 Singles 10 Strict Pull-Ups COMP A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Max or 8 Ring Muscle-Ups Station 2 – Max or 50  Foot Handstand Walk (use partner assist if possible) I'll allow a few kickups on this one. Station 3 – L-Sit x Max or 60 seconds B. 12 Minute Amrap 60 Double Unders 9 Toes to Bar 6 Chest-to-Bar Pull-Ups 3 Bar Muscle-Ups Score: A:nothing...just move through and practice. B: Reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 3.21"] FIT A. Every 2 minutes, for 18 minutes 3 Sets, BUILD Station 1 – Back Squat x 10 reps @ 30X1 Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111 Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112 B. For time - 10 minute cap 30 Wall Ball Shots 30 Walking Lunges with KB/DB Farmer’s Carry Position 20 Wall Ball Shots 20 Walking Lunges with KB/DB Farmer’s Carry Position 10 Wall Ball Shots 10 Walking Lunges with KB/DB Farmer’s Carry Position COMP A. Every 2 minutes, for 14 minutes (7 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Sets 5-7 – 2 reps @ 90-94% B. For time - 10 minute cap 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20″) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs Score: A: Back squat weight. B: Time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.22"] FIT A. 20 Minutes to finish 4-5 Sets, BUILD: Dumbbell Z-Press x 8-10 reps @ 2111 Rest 60 seconds Stationary Dips/Bench Dips x Max Reps @ 1111 (add weight or assistance to allow your rep range to sit between 10-15 reps) Rest 60 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 15/10 Calories of Assault Bike 30 Russian Kettlebell Swings COMP A. Every 2 minutes, for 16 minutes (8 sets): Push Press *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 1 rep @ 90-94% *Set 6 – 1 rep @ 95% *Sets 7-8 – 1 rep @ 95+% B. Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 10 Strict Handstand Push-Ups (up to 3 mats allowed) 20 American Kettlebell Swings 55/35 Score: FIT/A: Z-press weights and total reps. COMP/A: PP Weight. B: total reps. If too many athletes for Fit/A - alternate Bike/Cal Rowing for the same amount of Cals. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 3.23"] FIT & COMP WARM UP A. General Prep Coaches choice: "move blood" B. Dynamic Prep   Coaches choice: Lats, Hips, Shoulders C. CNS 8 Minutes to hit a heavy thruster 4-5 Sets 1-2 Thrusters D. If time allows - pacing and specific prep 2-3 Sets at increasing pace 3 Thrusters 3 Pull Ups (at your scaling) 2 Thrusters 2 Pull Ups 1 Thruster 1 Pull Up rest 2 minutes between sets FIT Complete as many reps as possible in 7 minutes of: 3 thrusters 3 jumping chin over bar pull ups 6 thrusters 6 jumping chin over bar pull ups 9 thrusters 9 jumping chin over bar pull ups 12 thrusters 12 jumping chin over bar pull ups 15 thrusters 15 jumping chin over bar pull ups 18 thrusters 18 jumping chin over bar pull ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. COMP Complete as many reps as possible in 7 minutes of: 3 thrusters 100/65 3 chest to bar/pull ups 6 thrusters 6 chest to bar/pull ups 9 thrusters 9 chest to bar/pull ups 12 thrusters 12 chest to bar/pull ups 15 thrusters 15 chest to bar/pull ups 18 thrusters 18 chest to bar/pull ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Score: Reps Notes: Use the CNS prep to get a good idea of a weight you should be using, guidelines are around 30-50% of what you hit for your single. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 3.24"] FIT 3 Minute Bike for Calories 2 Minute Burpee Box Step Over /NPBP 1 Minute Kettlebell Swings + rest 3 minutes x2 Rounds COMP 3 Minute Bike for Calories 2 Minute Burpee Box Jump Overs 24/20 1 Minute Power Cleans 135-155/85-105 + rest 3 minutes x2 Rounds Score: Total Repetitions [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 3.25"] FIT & COMP A. Warm Up Side Plank ClamShells Shoulder Taps Bear Crawls Band Resisted Dead Bugs B. 5 Rounds 5 Heavy Front Squats - HEAVY 30 Double Unders/30 Singles rest 2 minutes between rounds [/elitetoggle][/eliteaccordion]  

2018 03 18

NEW SWAG – 1 WEEK LIMITED RUN!

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We are excited to announce our Coach's Signature Series shirts with the release of two limited edition coach's shirts! Each shirt is uniquely designed by our CFSB coaches. Kicking off our series, we have a signature shirt created by Owner/Coach Brandon Wilton! 3.8 oz., 70/15/15 polyester/airlume combed and ringspun cotton/rayon, 40 singles Unisex sizing Side seams, retail fit Tearaway label Click here to Pre-Order Also in our first release, we have a signature shirt created by Coach Andrew Foster! 3.8 oz., 50/25/25 polyester/airlume combed and ringspun cotton/rayon, 40 singles Unisex sizing Side seams, retail fit Tearaway label Click here to Pre-order

2018 03 14

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Free Heart Health and High Cholesterol Talk Next Tuesday!

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Talk Title: Natural Solutions for Heart Health and High Cholesterol Where: Any Lab Test Now, Mishawaka (right between Super Target and Best Buy on University Dr.) When: Tuesday March 20th 2018 at 6:00pm Cost: Free to the Public Next Tuesday 3.20.18 at 6pm at Any Lab Test Now in Mishawaka, Functional Diagnostic Nutrition® Practitioner and CFSB Head Nutrition Coach Robby Gustin will be giving a free talk on natural solutions to heart health and high cholesterol issues. Heart disease is the #1 cause of death in the United States. However, many people are confused about the best approaches to optimize heart health and cholesterol levels. In this talk we will explain how to get to the root cause of heart health and cholesterol issues, naturally. Lifestyle improvements in things like nutrition, exercise, sleep, stress reduction, and temporary natural supplementation can do a tremendous amount to optimize heart health and cholesterol levels without having to be on prescriptions for the rest of one’s life. Come learn how to optimize your heart and health and cholesterol levels naturally! Any advice received is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. It is recommended that you consult your own doctor or other qualified health professional regarding the treatment of any medical condition and that you speak with your doctor before taking action on any nutritional or health recommendations provided. The information provided is not intended to diagnose, treat, or cure any disease. It is offered for educational purposes only, and statements made have not been evaluated by the US Food and Drug Administration.

2018 03 14

Weightlifting Programming 3/12/18-3/18/18

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Monday – 3/12/18
  • Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
  • Snatch 10 x 2 @ 75-80%
  • Back Squat 5 x Max (8-12 Reps) (R 3-5) Leave 3 reps in the tank
  • Chest 75-100 Incline DB Bench Press 6 x 8-12 Close Grip BB Bench Press 4 x 8-12
  • Bi’s 50-75 Barbell Reverse Curls 5 x10
Tuesday – 3/13/18
  • Rest Day
Wednesday – 3/14/18
  • Power Cleans 10 x 2 @ 75-80%
  • Clean Pulls 5 x 3
  • Shoulders 50-75 Philly Press 5 x 10
  • Abs and Back Dumbbell RDL’s 3-4 x 10
Thursday – 3/15/18
  • Clean 10 x 2 @ 75-80%
  • 1 ¼ Front Squats 5 x 3
  • Back 75-100 Reps Bent Over Rows 4 x 8-12 DB “Lawnmower” Rows 3 x 8-12
  • Tri’s 50-75 Reps Standing Tricep Extensions 5 x 10
Friday – 3/16/18 Rest day Saturday – 3/17/18
  • Warm-Up: Long Technical Warm-up
  • Clean and Jerk (1+2) 10 x 2 @ 75-80%
  • Snatch Pulls 5 x 3
  • 5x5 HEAVY single arm PP + Overhead walk (each arm)
Sunday – 3/18/18 Rest day

2018 03 12

Strength & Conditioning 3.12.18 – 3.16.18

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[eliteaccordion][elitetoggle title="Monday 3.12.18 "] Base MR. Hip 1x4 + 3 Athletic Burpees Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip 1x4 + 3 Athletic Burpees Front Squat 5x10, we did this a couple weeks ago. today I want you to bump that number up by 2.5%-5% Push Press 3RM, 1x Max Reps @80% Conditioning 3 Rounds Arnold Press - 60 seconds Max Effort Russian Twist - 60 seconds Max Effort Ring Rows - 60 seconds Max Effort Rest - 60 seconds [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 3.13.18"] Base Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Intermediate Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 3RM, 1x Max Reps @80% Conditioning EMOM for 10 Rounds 25 yard Sled Push, load it up and push the sled as fast as you can each time [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.15.18"] Base Mr. Bear Trap 1x4 + 3 Jump Lunges Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap 1x4 + 3 Jump Lunges 3 Sets Bulgarian Split Squats - 10 right and left Med-Ball Hamstring Curls - 15 Close Grip Bench Press 5x10, we did this a couple weeks ago. today I want you to bump that number up by 2.5%-5% Conditioning 5 Rounds Incline Dumbbell Bench - 8 Dips - Max [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 3.16.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pulls 4x Max Reps Intermediate Hang Power Clean 4. 4. 4, build to a heavy 4. you have 3 sets to get there Conditioning 6 Rounds Assault Bike - 60 seconds Max Calories Russian Kettlebell Swing - 60 seconds to get 15 swings [/elitetoggle][/eliteaccordion]

2018 03 11

Programming Week of 3.12

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[eliteaccordion][elitetoggle title="Whats going on this week!"]   Free Talk! Tuesday March 20th Natural Solutions for Heart Health and High Cholesterol BRING A FRIEND DAY! Saturday March 17th Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  Follow us on instagram here   [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 3.12"] FIT A. Every 90 seconds, for 18 minutes - 3 Sets, BUILD Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011 Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111 Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds Station 4 – L-Sit Taps  x 10 each leg - or Max Plank on Elbows B. Every minute, on the minute, for 10 minutes (5 sets of each): Minute 1 – Strict Pull-Ups/Ring Rows x Max Reps in 40 seconds *does not have to be unbroken Minute 2 – Alternating Dumbbell /KB Snatches x 20 reps COMP A. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Build over the course of the 10 sets to today’s heavy single. B. Every minute, on the minute, for 10 minutes (5 sets of each): Minute 1 – 5 Hang Squat Snatches Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout. Score: A, Fit: Sn Grip RDL. Comp: Snatch. B. Fit: Total pull ups and snatch weight. Comp: Snatch Weight. Notes: Fit and Comp Warm Up: Main skill today will be covering the Snatch grip RDL, Z-press, and L-sit taps. Comp is responsible for figuring out their own timekeeping for A. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 3.13"] FIT A. Every 2 minutes, for 18 minutes, 2 sets, BUILD Station 1 – Back Squat x 12 reps @ 20X1 Station 2 – Unbroken Russian Kettlebell Swings x 30 reps Station 3 – Single-Arm Dumbbell Row x 6 reps each @ 2111 B. For time - 9 minute cap 40/30 Calories of Rowing 30/20 Calories of Assault Bike 20 Goblet Squats 40 Jumping Lunges/Reverse Alt Lunges COMP A. Back Squat - every 2 minutes *Set 1 – 5 reps @ 75-80% of 1-RM *Set 2 – 3 reps @ 80-85% *Set 3 – 1 rep @ 85-90% *Set 4 – 5 reps @ 80-85% *Set 5 – 3 reps @ 85-90% *Set 6 – 1 rep @ 90-95% B. For time - 9 minute cap 40/30 Calories of Rowing 30/20 Calories of Assault Bike 10 Front Squats (M:135-155 - F:85-105 lbs) 20 Burpee Box Jump-Overs 24″/20″ 10 Front Squats (M:135-155 - F:85-105 lbs) Score: A. Back Squat Weight. B. Time or reps in cap. Notes: Fit & Comp Warm Up: quick primer for back squat, comp will go to build up to their 75-80% first set while fit gets settled into KBS and SADBR. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 3.14"] FIT A. Every 90 seconds, for 18 minutes 3 Sets each, BUILD Station 1 – Dumbbell Bench Press *Neutral Grip x 8-10 reps @ 2111 Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Station 3 – Sit Ups x 10-20 reps @ 3011 Station 4 – Side Plank x Max or 45 seconds each side - whichever comes first B. Complete as many rounds and reps as possible in 12 minutes: 9 Single Arm Dumbbell/KB Push Presses 12 Push-Ups 15 Russian Kettlebell Swings COMP A. Take 20 minutes to build to today’s 2-RM Bench Press B. Complete as many rounds and reps as possible in 12 minutes: 12 Deadlifts (M:185-225/F:135-155 lbs) 12 Single Arm Dumbbell Push Press (50/35 lbs) *12 ea arm. 12 Ring Dips Score: A, bench weight. B,total reps. Notes: Fit & Comp Warm Up: Dumbell bench, supinated grip row are the primers in the warm up. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday  3.15"] FIT & COMP 7 Minute Amrap Row 400/300 Meters Run 400 Meters Bike 30/20 Cals 50 Double-Unders/Singles rest 3 minutes between sets x4 sets Score: Rounds + Reps - score rounds separately. Looking for consistency in where you sit round to round here.   [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 3.15"] Yep. For time-9 Minute Cap (the whole thing) 21 deadlifts 21 hand-release push-ups 15 deadlifts 15 hand-release push-ups 9 deadlifts 9 hand-release push-ups *note: now you'll add 25% to whatever was just on the bar for the second set of 21.15.9 21 deadlifts 50-ft. bear crawl 15 deadlifts 50-ft. bear crawl 9 deadlifts 50-ft. bear crawl Score: time, or reps in cap Notes - be conservative on the first 21.15.9 in preparation for having 25% more on the bar If you want to do the "scaled"version for the open, its 135/95, then 185/135 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="SATURDAY BRING A FRIEND DAY 3.17"] Fit & Comp Man OverBoard - Teams of 5 - 15 minute amrap Station 1: Pace Setter: 100 Yard Single Arm Farmers Walk Station 2: Calorie Assault Bike Station 3: Ball Slam Station 4: Calorie Row Station 5: Rest Accumulate as many reps at each station as possible within the time. You can only transition once the pace setting has come in and you get tagged out. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 3.18"] Fit & Comp A. 5 Sets 20 Landmine Twists 10 Landmine Rows each arm B. 3 Sets Hard Bike 15 Calories 30s Side plank each side [/elitetoggle][/eliteaccordion]

2018 03 11

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Sarah’s Story-Part I-Kicking the CrossFit Open’s Butt!

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Today I'd like to shout out Sarah Fishburn for being an awesome person who is dedicated and willing to put in the work to achieve her goals. In our line of work we see lots of people who want to go to heaven, but aren't willing to die to get there, metaphorically speaking. Not Sarah. She's one of the most dedicated people I've ever worked with. She's committed to her goals, and she sticks with the program even when it involves hard work and effort. On top of it all, she's a super nice and sweet person. Since signing up for our 6-Month Functional Diagnostic Nutrition program a couple months ago she has: -Lost 40lbs -Lost 7.5 inches off her waist -Went from 3 burpees in the open last year to 41 burpees this year -Back-squatted 200lbs -Deadlifted 225lbs -Strict pressed 85lbs -Done no push burpees on the floor instead of on a plate -Shaved 1:00 min off her 55 cal row -Did 18.1 with a bunch of hanging kneee raises from the bar -Bench Pressed 105 -Felt the best she has ever felt mind, body, and spirit in the past 2.5 yrs. -Felt on top of the world. Congrats on all your progress Sarah, we're all super proud of you!

2018 03 07

Free Talk! Natural Solutions for Heart Health and High Cholesterol

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Natural Solutions for Heart Health and High Cholesterol Heart disease is the #1 cause of death in the United States. However, many people are confused about the best approaches to optimize heart health and cholesterol levels. In this talk, Functional Diagnostic Nutrition® practitioner and Head Nutrition Coach at CrossFit South Bend, Robby Gustin, will explain how to get to the root cause of heart health and cholesterol issues. Lifestyle improvements in things like nutrition, exercise, sleep, stress reduction, and temporary natural supplementation can do a tremendous amount to optimize heart health and cholesterol levels without having to be on prescriptions for the rest of one’s life. Come learn how to optimize your heart and health and cholesterol levels naturally! Talk Details: Where: Any Lab Test Now, Mishawaka When: Tuesday March 20th 2018 at 6:00pm Cost: Free to the Public

2018 03 06

Strength & Conditioning 3.05.18 – 3.09.18

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[eliteaccordion][elitetoggle title="Monday 3.05.18 "] Base MR. Hip 1x4 + 3 Athletic Burpees Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip 1x4 + 3 Athletic Burpees Back Squat 3RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank PushPress 12 x 2 @ 95% of last set of 5 reps of Press from last Monday. Rest 45 seconds between sets. Conditioning Complete as fast as possible Double Kettlebell Front Squat - 50 Double Kettlebell Swing - 50 Pick any rep, and round scheme you would like. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 3.06.18"] Base Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Intermediate Mr. Hammy 2x3 + 3 Broad Jumps Deficit Deadlift 10. 10. 10. 10. 10 Conditioning 15 Minute AMRAP Sled Drag - 15 yards Reverse Sled Drag - 15 yards Get Up Sit Up - 5 right and left Ninja Get Up + Vertical Jump - 3 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.08.18"] Base Mr. Bear Trap 1x4 + 3 Jump Lunges Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap 1x4 + 3 Jump Lunges Back Squat 6×3 @ 85% of 3 RM from Monday. Bench Press 3RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank Conditioning 3 Rounds Double Kettlebell Front Rack Lunge - 20 yards Dynamic Push Ups - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 3.09.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pulls 4x Max Reps Intermediate Power Clean Complex 3 Deadlifts + 3 Power Cleans, take between 4-7 sets to work up to your heaviest Vertical Pulls 4x Max Reps Conditioning LATT Test 5 Rounds Assault Bike - 30 seconds Max Calories Rest - 2:00 minutes [/elitetoggle][/eliteaccordion]

2018 03 04

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