CrossFit South Bend

[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Free Costco Paleo Grocery Store Tour February 20th- click to reserve your spot (1 SPOT LEFT!!!) Pre-Order your CrossFit Open Shirt here! CROSSFIT OPEN REGISTRATION AND INFO IS UP!  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 2.5"] FIT A. For time: Row 1000 Meters Rest until relatively recovered, and then… B. Two sets of: Bulgarian Split Squats x 20 reps each leg @ 1010 Rest 60 seconds after each leg Single-Arm Dumbbell Row x 8 reps @ 2110 Rest 60 seconds after each arm COMP A. “Fran” 10 Minute Cap Rounds of 21, 15, and 9 reps of: 95/65 lbs Thrusters Pull-Ups Rest until relatively recovered, and then… B. Two sets of: Bulgarian Split Squats x 20 reps each leg @ 1010 Rest 60 seconds after each leg Single-Arm Dumbbell Row x 8 reps @ 2110 Rest 60 seconds after each arm Score: A, time. B don't score it on the board...but write up your scaling/weight in your own journal. Long Ass Note for the Day:  A: I don't get into long explanations too much here on the blog, but I may get some questions about this one today - The reason for the difference here is that, when performing Fran it should look at cyclical as possible - or at least ideally when this is being prescribed as a Lactate Endurance piece as it is today, even though for Lactate Endurance I am giving people a generous time cap. When we have many novice athletes within our ranks who cannot cycle the movements fast enough or with enough contractile force to get the response - a better approach to get a closer stimulus for that athlete is to make it more cyclical to ensure the energy system training response.  I'd prefer those doing Fran do not absolutely kill themselves, this is training - not testing today. I know this advice will be ignored but to give you some notes about this lactate piece for both Fit and Comp *I'm looking to develop Power with Oxygen Debt *Working on breathing and for comp - transitional pieces *For this - the effort today would be past the point of aerobic sustainability - maybe being able to hold on for another minute or two if that *85% effort RELATIVE TO THE TIME USED (85% effort/speed for a 30 second run, is much different than 85% effort/speed for a 30 minute run) *I'd prefer when you finish, that the effort doesn't mean collapsing on the ground. Coaches Notes: Make sure the heart rate is up high either by bike/row intervals or thruster + pull up mini sets prior. B. Scaling Options for BSS -Lowering the back foot until its on the ground and performing in place -Placing pads under the knee to limit the range of motion -Performing them next to the pull up rig and hold on to a post for balance/rep support. DB Row - You can bend over in place to do these...or  you can use a bench/box to hinge - coaches choice [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 2.6"] FIT A. Every 2 minutes, for 18 minutes - 3 Sets each, BUILD Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111 Station 2 – Dumbbell Death March IN PLACE x 20 steps @ 2011 Station 3 – Box Handstand Hold or Nose to Wall Handstand Hold x 60 seconds or accumulate one max set. B. 3 Sets 3 Minute Amrap 50-75 Singles or 35 Doubles 30 Russian Kettlebell Swings 15 Barbell Strict Presses rest 3 minutes between sets start the amrap where you left off after the rest COMP A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every minute on the minute, for 6 minutes (6 sets): High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch Rest 60 seconds, and then… Every 2 minutes, for 6 minutes (3 sets): Snatch x 1 rep @ 80+% of 1-RM Snatch B. 3 Sets 3 Minute Amrap 60 Double Unders 30 Russian Kettlebell Swings 70/55 15 Strict Handstand Push-Ups (up to 3 mats allowed) rest 3 minutes between sets start the amrap where you left off after the rest Score: A: Fit: Weights, Comp:Heaviest Snatch. B, Total reps. Notes: A. Fit, some of you will have these numbers from last week - build on them. Comp, you are responsible for coming in prepared with your % and numbers you want to hit. This is a training session, if you are a novice, this format is not the best for you to learn Snatches - there is a time and place for that, but this is primarily training the loads, so I would suggest keeping to Fit for the strength. For the handstand holds - if neither of those are an option - perform a plank on hands as long as you can. B. Start where you left off on reps - because of the 3/3 nature of this, you can share a station with a partner and alternate rounds. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 2.7"] FIT   Every 8 minutes, for 4 sets (6 minute cap each set) Run 400 Yards (20xTen yard down and backs) 15 Burpees/No Push Up Burpees 20 Reverse Lunges in Place (use db/kb weight if so inclined) COMP Every 8 minutes, for 4 sets Run 400 Yards (20xTen yard down and backs) 15 Burpee Box Jump-Overs 24/20 20 Alternating Single-Arm Dumbbell / KB Snatches 55/35 Score: The time for each round individually Notes: Scale the rounds so that you finish with consistent times each round. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.8"] FIT & COMP A. 25 Minutes to complete the sets below 4-5 Sets, BUILD over the course of the sets to your heaviest set. Bench Press x 4-6 reps @ 20X1 Followed by… 2 Sets Bench Press x Max Reps @ 90% of today’s heaviest set B. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – 20/15 Calories of Assault Bike Minute 2 – 12-15 Toes to Bar/Hanging Leg Raises Minute 3 – 7-10 Burpees or NPBP Minute 4 – 10-12 Ring Dips/Bench Dips Minute 5 – Rest Score: A, heaviest set that you built to. B, don't score it - just do it with quality and intent. Notes: A, take 4-5 sets to build to your heaviest, then move on to the max rep sets, plan your time out so that you finish and can rest a couple minutes between your max rep sets. B. If you cannot get the set amount of work in during the minute time. Try to get a consistent amount of work in each time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.9"] FIT A. 3 Sets for  time - 9 minute cap 30 Kettlebell Swings 20 Walking Lunges (use weight if you can) Rest until relatively recovered, and then… B. Three sets of: Single-Leg Deadlift x 6-8 reps each leg @ 4011 Rest 60 seconds Dumbbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds COMP A. 3 Sets for time - 9 minute cap 10 Power Cleans 135/95 50 Double-Unders Rest until relatively recovered, and then… B. Three sets of: Single-Leg Deadlift x 6-8 reps each leg @ 4011 Rest 60 seconds Barbell/Dumbbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds Score: A, time or reps in cap. B, no score - move with quality. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="SATURDAY 2.10 - CLOSED FOR MOVEMENT AND ASSESSMENT SEMINAR"] Want to learn more? we have a couple spots left leading up to the seminar! Click here to register - as a member you can use the discount code "move25"for 25% off! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="SUNDAY 2.11 - CLOSED FOR MOVEMENT AND ASSESSMENT SEMINAR"][/elitetoggle][/eliteaccordion]