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Weightlifting Programming 10/29/18-11/4/18

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Monday - 10/29/18
  • Power Jerk + Jerk
    • 70% x (1+1) x 5
  • Back Squat
    • 70%x3x3
  • Lunge
    •  3x5/leg (no weight)
  • Back Squat Jump
    • 20%x3x3
Tuesday - 10/30/18
  • Snatch Pull + Snatch
    • 70% x (1+1) x 5
  • Snatch Pull on Riser
    • 80%x3x3
  • Muscle Snatch
    • 3x3
Wednesday - 10/31/18
  • Snatch Balance + OHS
    • 70% x (1+1) x 5
  • Pause Back Squat
    • 65%x3x3
  • Jumping Quarter Squat
    • 40%x3x3
Thursday - 11/1/18
  • Clean Pull + Hang Clean (knee)
    • 70% x (1+1) x 5
  • Clean Pull on Riser
    • 80%x3x3
  • Muscle Clean
    • 3x3
Friday - 11/2/18
  • Rest Day
Saturday - 11/3/18
  • Snatch + Snatch Balance
    • 70% x (1+1) x 5
  • Clean + Power Jerk + Jerk
    • 70% x (1+1+1) x 4
  • Front Squat
    • 70%x2
    • 75%x2
    • 80%x2x2
Sunday - Day 28
  • Rest Day

Programming 10.29 – 11.4

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[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] November 3rd - Next Kids Camp Begins - Click here for more info!  November 10th - Wades Army Lift Off! All proceeds go to the Wades Army Charity! Click here for more details November 13th - FREE Costco Grocery Store Tour - Click here to register Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 10.29"] FIT Each Station @ A 2:00 Mark; x4 Sets; all sets tough A1. @30X0; Back Squat x 6-8 A2. @31X1; Single Arm KB Z-Press x 6-8/arm B. E90s x 3 Sets M1. 10 Dual Bicep Curl and Press M2. 60s Row; build in pace M3. 20-30s Side Plank/side M4. 60-90 Singles / or 30-60 Dbls COMP Each Station @ A 2:00 Mark; x4 Sets; all sets tough A1. @30X0; Back Squat x 6.4.4.2 A2. @31X1; Single Arm KB Z-Press x 4-6/arm B. E90s x 3 Sets M1. 10 Dual Kettlebell Clean and Press M2. Row 300/250; build in pace *250/200 if you cannot finish the distance in a reasonable enough time to transition. M3. 20s Star Side Plank/side M4. 60 Double Unders Score: A. Heaviest back squat, and press B. I want all 4 row distances for fit in order, I want all 4 rower paces for comp in order. Notes: 1. Yo, keep to the tempo. I don't like to assume when I see people not adhering to it, it could be many reasons or a combination of things: A. you are having a hard time counting and performing the reps at the same time - in which case, lighten the load, and watch the clock OR put on a tempo timer (I like runtempo on my phone) B. you feel as though you cannot do it physically or are in the process of learning how to do it - experiment with different ways of counting your reps, again, lighten the load to make the weight of a lower perception to you which should raise your ability to count, tempo timers and watching clocks help. C. you don't understand it; contact me for a very elaborate explanation D. you don't like it: may I ask why? E. you feel as though its not for you: again, why? F. you feel like you can't do as much weight with it: that is part of the design, to control the eccentric, concentric, and isometric portions of the movement to cause quite a few adaptations for growth and to challenge positions, it will force you to have to lighten so you can't compensate around a sticking point! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 10.30"] FIT A. 10 Minute Amrap w/Barbell or PVC; For Quality, not for score. 5 Snatch Lift Offs to top of knee 5 Hang Muscle Snatches 5 High Hang Snatches *set the bar down between movements for about 10-15 seconds B. Every 2:00 x 6 Sets; build as long as you can keep the quality up 5 Barbell Hang Muscle Snatch C. 3 Sets - NFT, move steady and challenging Bike 12/9 Cal 45s Forearm Plank 24 Prisoner Step Ups 50'/arm KB/DB CrossBody Carry COMP A. 10 Minute Amrap w/Barbell; For Quality, not for score. 3 Snatch Lift Offs to top of knee 3 Hang Muscle Snatches 3 High Hang Full Snatch *set the bar down between movements for about 10-15 seconds *You can load slightly if you feel confident in your movement today B. Every 2:00 x 6 Sets; make each set pretty, stick to moderate weights Touch and Go Power Snatch x 5 C. 3 Sets - NFT, move steady and challenging (18 min suggested cap) Bike 15/12 Cal 8-10 Ring Body Saw @ 2020 24 Prisoner Step Ups 50'/arm KB/DB CrossBody Carry Score: A. No B. Heaviest weight that was pretty C. NFT, move well, make it challenging. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 10.31 HAPPY HALLOWEEN!"] FIT A. @32X1; Bench Press x 3x4-6,2x2-4 rest 2 minutes between B. 3 Sets - 3 minutes to perform Row/Bike 60s; increase pace each round 6-10 Push Ups @ 2020 Max Distance Bear Crawl in remaining time rest 60s between rounds COMP A. @32X1; Bench Press x 4.3.2.2.1, rest 2 minutes between B. 3 Sets - 3 minutes to perform Row/Bike 60s; increase pace each round 6-10 Push Ups @ 2020 Max Distance Bear Crawl in remaining time rest 60s between rounds Score: A. Heaviest weight B. Don't score, just be aware of your increasing paces Notes: You MUST increase your pace each round for this, find something that you can top out at 10 to start on the 2020 push ups, any style bear crawl is okay. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 11.1"] FIT A. 4 Sets; all sets tough @3331 Goblet Squat x 3, rest 2 minutes between *use a DB if we don't have the KB you need B. 3 Sets; all sets tough Banded Strict Pull Up @31X1; x8-10; rest 30s Active Hang x 20-30s, rest 30s *This is WITHOUT the band Dumbbell Split Squat @ 3030; x6-8/leg; rest 90s C. 5 Sets @ 100% 15s Assault Bike rest/walk 90-120s between COMP A. 4 Sets; all sets tough @3331 Front Squat x 3; rest 2-3 minutes between B. 3 Sets; all tough Strict Pull Up @31X1; x2; rest 60s *add weight to these if you can KB Front Rack Front Foot Elevated Split Squat @ 3030; x4-6/leg; rest 90s (*use 25# plate) C. 5 Sets @ 100% 15s Assault Bike rest/walk 90-120s between Score: A. Heaviest weight B. Split Squat weight C. Just get it [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 11.2"] FIT A. 10 Minute Amrap w/ Barbell; for quality; not for score. 5 Clean Lift Offs to top of knee 5 Hang Muscle Cleans *1 sec pause in rack position 5 Front Squats 5 Push Presses *set the bar down between movements for about 10-15 seconds *work smooth/technique B. Every 1:15 x 9 Sets; all sets the same weight Hang Muscle Clean + Push Press x 3+3; work quality/speed or RDL + Strict Press x 3+3 C. 3 Sets @ increasing run pace Run 200m; increase pace each round 12 Box Jumps w/Step Down (UB) 16 Alternating DB/KB Snatches (UB) rest 60s COMP A. 10 Minute Amrap w/ Barbell; for quality; not for score. 3 Clean lift offs to top of knee 3 Hang Muscle Cleans 3 High Hang Cleans 3 Push Jerks *set the bar down between movements for about 10-15 seconds *You can load slightly if you feel confident in your movement today B. Every 2:00 x 7 Sets; make each set pretty, stick to moderate weights Touch and Go Power Clean and Jerk x 3 C. 3 Sets @ increasing run pace Run 200m; increase pace each round 12 Box Jumps w/Step Down (UB) 16 Alternating DB/KB Snatches (UB) rest 60s Score: A. No B. Heaviest load C. Don't score, just pay attention to increasing your run paces each round [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 11.3"] FIT A. 24 Min Grind 30m Reverse Sled Drag, tough 400/350m Row @ D1 45-60s Forearm Plank 10 Prisoner Tall Kneeling to standing *weighted if possible 45-60s Wall Sit .5/.4 Mile Bike 60s Ring Plank 16 Lateral Box Step Over (outside leg) COMP A. 24 Min Grind 30m Reverse Sled Drag, tough 400/350m Row @ D1 12 Ring Body Saw 10 KB Front Rack Tall Kneeling to Standing 60s Goblet DB Wall Sit .5/.4 Mile Bike 60s Ring Plank 16 Lateral Box Step Over (outside leg) Score: No score, go heavy, move steady, grind. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 11.4"] FIT A. 5 Sets NFT 40s Singles/Double Under Attempts KB Complex (3 SAKB Sit Ups + 1 Turkish Get Up + 3 KB Windmills/arm) B. 3 Sets Bike 1 Min; Tough 8 Plank Walk Outs rest 90s Row 1 Min @ D10; TOUGH 40m Farmers Carry rest 90s COMP A. 5 Sets NFT 40s Double Unders KB Complex (3 SAKB Sit Ups + 1 Turkish Get Up + 3 KB Windmills/arm) B. 3 Sets Bike 1 Min; Tough 3 Wall Walks rest 90s Row 1 Min @ D10; Tough 40m Farmers Carry rest 90s Score: A. No B. Bike/Row pace each round [/elitetoggle][/eliteaccordion]
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Amy’s Treat Corner-Halloween 2018

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In this special Halloween 2018 edition of Amy's Treat Corner Amy is joined by coach Megan and coach Kate to make some gluten-free halloween treats. Megan makes a pumpkin molasses cookie, Kate makes a pumpkin pie cream cheese ball, and Amy makes a pumpkin pie milkshake. Enjoy! Pumpkin pie milkshake: 1 c Almond milk 3/4 c pumpkin purée 2 tsp Cinnamon , 1tsp Clove, nutmeg 1tbsp organic sweetener (Maple syrup) 2 ripe frozen bananas Pumpkin pie cream cheese ball: 8 oz softened cream cheese 2 tbls sour cream 1  Tbls cinnamon 4 tbls Date sugar or natural sweetener 1 tbls vanilla extract Chewy pumpkin spice molasses cookies are perfectly spiced and so delicious! Enjoy these with your cup of coffee or tea this fall. Is there a dessert or treat that you realllly missed when you went gluten free? For me, that treat was a molasses cookie from Starbucks. Those cookies were perfectly chewy and spicy, and I loved them. Well, I've come up with a delicious substitution for those Starbucks treats - these gluten free pumpkin spice molasses cookies. These pumpkin spice molasses cookies are my new favorite fall treat. They are soft, chewy, and so perfect with tea or hotRead More Here: https://theprettybee.com/pumpkin-spice-molasses-cookies/?utm_source=email&utm_medium=social&utm_campaign=SocialWarfare ___________________________________________________________________________ TRANSCRIPT - Hi everyone, this is Amy and I'm back for another special edition of Amy's Treat Corner. This is going to be a Halloween, if you haven't guessed it, but I'm here with two of our other coaches, Coach Meg and Coach Kate, and this is gonna be really fun. We have our wonderful fall train like a champion shirts designed by wonderful Chad. Let's turn around, ladies. Let's show 'em our wonderful sugar skulls in the back. Yeah, turn back. Okay. All right, so we are gonna make three different things for you today. So maybe you're gonna have a Halloween party like we are gonna be doing. Where at, Meg? Where's our party gonna be? - My house. - That's right, weather permitting, at Meg Stack's house on October 20th around 5:00 p.m. We'll get out more details to you. But the cool thing about that, for our Crossfit South Bend members, if you're planning a party, we have some special things that you can do. So one, Meg has brought to us is a pumpkin molasses cookie. Kate is going to be doing a cinnamon cheesecake ball dip. Yeah, that's amazing. And I'm gonna do a pumpkin pie milkshake. So we kind of have a pumpkin cinnamon theme going on. So all right, Meg, let's go get some yummy cookies! - Okay. - So we're gonna to start off with softened butter, half a cup of softened butter and we're gonna put that into our mixing bowl and we're gonna add some sugar, it's a half a cup of granulated sugar, it says organic cane sugar, basically granulated sugar, and 1/4 cup of light brown sugar. And so what you wanna do is you want to cream this. So I'm gonna get that going. I'm gonna talk louder. Sorry, but this is a little bit louder. - It's okay. - I really just want this to mix well. You want to get the sugar mixed in with the butter really well, so you can't really tell the difference between where the sugar is and where the butter is. - That's what the creaming effect means, right? - Yes! So it seems kind of, people are like, creaming? It's more than just mixing. - Or maybe we could use a little bit from Kate's witches hat here. Can you brew us some? - Can you brew us something up? 'Cause that would be fantastic. - That would be good. - Awesome, oh thanks. Okay, so once it's nice and mixed together, we're going to add the pumpkin, which is 1/3 cup of pumpkin. I just went to Fresh Thyme and I got organic pumpkin. It's just plain pumpkin. Don't get the pumpkin pie mix, 'cause it's adding all the seasoning in it, so just the pumpkin. So 1/3 cup of that. - And that's a good tip, because sometimes people forget pumpkin pie mix and it does have all of the other seasoned stuff in it. You just want straight pumpkin. - Yeah, you're gonna have like double the seasoning if you add the pumpkin pie and that. With that then, we're gonna add in our vanilla, it's a teaspoon of vanilla. Just gonna put that in there. I'm just gonna eyeball it. - Have you guys decided what you're gonna be doing for Halloween yet? - No, I haven't been told what I'm-- What am I doing or what am I wearing? - I don't know if I'm allowed to participate in Halloween any longer. I think my children are banning me from practice. - That's perfect. - What? No, no, no. We do dinner with the neighbors. Otherwise they go out and they get ice cream, so I make food and I invite the neighbor people to come over, the parents, we get drinks, kids get candy. Win-win all around. - The moms usually want the payout. - A cup in our neighborhood with some type of mom beverage. - Oh nice, and what was that thing? What was that you just put in? - Thank you, so I put in the pumpkin and the vanilla and then the molasses, so molasses, basically another form of sugar. But it's two tablespoons of molasses and I'm gonna spring to speed that up a little bit to get that nice and mixed. - Perfect. - I'm gonna turn off and I'm gonna scrape down and then, I got some molasses on here, so I'm just gonna wipe that off, but I'm going to scrape that down and then I'm going to add now I'm going to add two cups and I have this already put into the bowl so it's two cups of flour. This is an all purpose gluten free flour I got mine, I got the redmills - Perfect - So there's different things you can make depending on recipes there is almond meal flour, coconut flour, sorghum, rice all different kinds I just, for the sake of convince, got the gluten free general purpose. - Good, I like the idea that you can throw different flour in. If you're like me, I'm not afraid to actually throw different ingredients or flours together and if it fails, it fails, it's just, you know. - It's sugar, flour, and butter - I know - Can it go that wrong? - Find another way to make it up and make it good but know it can't go wrong - So I'm gonna add the flour, I have a teaspoon of baking soda and a little bit of salt. I just added my spices so there is cinnamon in there, there is ginger, nutmeg, clove and so that's where that pumpkin spice pie spice, comes from I am a messy person, so - Do you need a napkin - Yes - You can have another towel - and so I'm just going to mix this up and I'm gonna get that nice and combined I guess really is the best. Once it's combined you don't want to like over mix it, you want to avoid that. Once I have that combined, and I notice it's nice and thick hopefully and so what your going to do, I'm going to just take this off so that I can put that and so we are just going to take it and you're supposed to make balls. Just put this into balls we're going to roll this into a ball and I have a little bowl of just sugar granulated sugar and this is a little bit big of a ball but that's okay, you can make your cookies however size, depends on many cookies you're gonna let yourself have as to how big you make them. So you're just going to roll these into balls, roll them in sugar - I also have a cookie scooper thing - Oh that would be smart, I'm not that fancy - Uniform cookies - I just roll it and what you would have done before you started this whole thing, which we did is start the oven to 350. And so you will start the oven to 350, prep that, roll all of your cookies into balls and put them in sugar and then kind of flatten them a little bit and we're gonna stick it in the oven. It should be in the oven for about 10 minutes kind of keep and eye on it, if it looks like it's still a little too doughy just kind of leave it in for an extra minute or so. - They look yummy, well Meg we'll let you finish rolling some balls out, pumpkin molasses cookies and we can actually kind of show that finished product here. They looks super yummy. I love pumpkin and you can always have fun with them everyone think about different creative ideas we were talking about maybe black licorice you can make them spiders or something like that. - Oh yeah - If you have for a kids party, and you want to do something fun even adults, I think we like to have fun too. - Yeah, definitely. - Well, while Meg is rolling out the rest of the cookies Kate is gonna talk about her cinnamon cheesecake ball dip. - Yes, Kate does not bake, so this is the perfect treat for Kate to make. This is basically like five ingredients I'm gonna start with eight ounces of softened cream cheese. Put that in my bowl, and then I'm adding two tablespoons of sour cream. - That'll cut some of the sweetness too. - Yup and then I'm going to just use my hand mixer to mix this up. - Her hand mixer, we talk about we haven't used hand mixers for a long time but they're needed occasionally. - Yeah, I find that it'd be hard to mix cream cheese without one. - It would be, I've had to mix cream cheese by hand it's got to be really soft or get the ones in the tub. - Yeah. - Here's a tip, if you want softened cream cheese really, really fast, just go buy the tub one pay the extra 50 cents for it. That way it's already nice and you can just stir it up really quickly. - Alright, that is mixed pretty well and then I have four tablespoons of any natural sweetener. We are using date sugar. - Date sugar - But you can use coconut sugar, stevia, again, kind of anything, - That's a good idea. - And I'm gonna mix a little bit more mix that in. - Now, gonna turn a little bit more brown. - It is going to turn a little more brown. - Where did you find the date sugar? - At Whole Foods actually they're in with the regular coconut sugar and different other sugars. - Alright, and then last oh yeah, vanilla, we're gonna add about a tablespoon. We're gonna just use the cap, one-- - I like to use the cap - We like vanilla - Here you go if you wanna wipe your fingers. - Thank you - I never measure, you've seen me treat corner too many times. I just like a cap, for every teaspoon full. - You can't go wrong, it's gonna taste yummy. And then I have a tablespoon of cinnamon, which is kind of, It's a lot so we are gonna try to carefully-- - This is carefully. - add this. It does say carefully. So I'm gonna mix a little bit at a time and then add more. - I can put those in the oven for you - Oh yeah - We'll get this a fresh batch - I'm gonna try to do this as I'm mixing. - I'm pretty excited to find out, all of us coaches, we're gonna dress up for Halloween. So stay tuned we're gonna have a theme going here I'm gonna pull it together, we're gonna make it work. It's gonna be good. - I'm excited - I'm excited too I think we're gonna have a fun time Kate that looks yummy. - It smells really yummy too. So we're just gonna all combine. we're going to put this in our fancy pumpkin bowl. - And we put apples with it today cause we already made pumpkin cookies so we did a fruit. But you could do-- - You could do gluten free graham crackers. - Yeah, gluten free graham crackers would be an excellent thing. And you can double this recipe too if you have a bigger bowl. It's whatever you want to do. Have fun with it just decorate and enjoy. Alright, So we made a cookie, we made a dip now we gotta have something to drink right? - Yes - I guess if you want to spike this up at all you'll have to ask them. But I'm gonna do pumpkin pie milkshakes. So one of the first things I'm gonna add is Almond milk alright. Dairy free you could use coconut milk too, would be just fine. This is one cup and I usually get just the organic almond vanilla, I like almond vanilla unsweetened. So then I'm going to add about 3/4 cup, depending on how much you wanna make, of pumpkin puree. Again, just like you Meg, just the natural pumpkin there not pumpkin pie or anything like that then I have all my lovely spices in here cinnamon, and clove, and nutmeg. Which ever brand you like, I'm just the McCormick snob I guess I like them they're pretty, that why I like them. So I just threw everything in here and I'm just gonna dump it all in. Two teaspoons of cinnamon a teaspoon of the other. And then the secret ingredient for sweetness is one table spoon of 100% pure, organic maple syrup or if you're like me add two. This is my extra little kick because I like sweet. - Sweet, yes. Alright, so how am I gonna make this thick? So my secret ingredient is frozen bananas. So if you guys got some bananas, lets say that are getting to the brink of going rotten and if you want to make them for banana bread you can do that but I do like to take bananas and cut them up. Just like little ice cubes and then throw them in here. I would say about a banana and a half to two bananas, it depends on how much you like it. So if you're a person that does not like coconut milk, then don't use coconut milk use a almond milk, if you don't like the flavor of coconut in it use the almond. The banana is a nice flavor to pull away from some of that coconut if you like it. Alright, it's gonna be loud for a second but I'm going to stir this up. I like the Ninja, I don't have a Vitamix. Do you guys? - I do - You've got the Vitamix Robby's filming, Rob do you have a Vitamix? - [Robbie] No, I don't. - No, Oh little Ninja quick thing here going. And then you can see this, depending on your consistency and thickness you can see right here. First, let me grab a spoon. Okay, see it's a thicker one I can add more bananas to it to even make it thicker. That's one thing I like about these they just go in and out really quickly - Yeah it smart that you cut up your bananas before you freeze them. - Yes. I was noticing that as well. - I did not make that smart choice once. - I have done it before where, I have put a regular, you know froze the banana in the regular peel and it is a pain to try it. - Yeah same, I would just put it in, the whole banana-- - I did put it in the microwave for about 30 seconds to defrost it really quick and then it actually turned out okay. This will make it a little thicker, you can always add ice cubes to this once again, if you wanted to make this more of an adult drink, I think you could. - I think you could also. - Definitely! - Meg, hand me the cups there and then I can dish this out. - [Megan] Do you want all three of them? - Oh we get to try it. - Oh we do get to try it. - So that's the fun part about this, so as you see I added more banana and it definitely thickened that up. It's going to be a ratio to your milk and puree mixture. Like I said have fun with it if it doesn't turn out exactly how you want it keep adding stuff to it. You know, have fun with it so one last thing to top it off guys. Heavy whipping cream! You know what I thought as I was making this? I needed to invent like cinnamon straws. - Oh yes - Cinnamon straw would have been good. - You could sip all of the cinnamon - I thought the same thing. Sprinkle some cinnamon on it here and you guys, I think it's gonna be so good I cheated I already had one today. Hey, it was after coaching this morning. Here you go, you take yours, you take yours Cheers to each other Happy Halloween! - [All] Happy Halloween! We hope you've enjoyed this edition of Amy's Treat Corner.

Weightlifting Programming 10/22/18-10/28/18

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Monday - 10/22/18
  • Push Press + Pause Jerk
    • (5+1)RM
    • 95% x (5+1)
    • 90% x (5+1)
  • Back Squat
    • 5RM
    • 95%x5
    • 90%x5
  • Weighted Lunge
    • 3x5/leg
  • Back Squat Jump
    • 20%x5x3 (% of back squat)
Tuesday - 10/23/18
  • Snatch High-Pull + Power Snatch + Hang Snatch (knee)
    • (1+1+1)RM
    • 95% x (1+1+1)
    • 90% x (1+1+1)
  • Halting Snatch Deadlift (upper thigh)
    • 5RM
    • 95%x5
    • 90%x5
  • Muscle Snatch
    • 3x5
  • Straight-Leg Deadlift
    • 3x5
Wednesday - 10/24/18
  • Snatch Push Press + OHS
    • (5+1)RM
    • 95% x (5+1)
    • 90% x (5+1)
  • Pause Back Squat
    • 5RM
    • 95%x5
    • 90%x5
  • Jumping Quarter Squat
    • 50%x5x3 (% of back squat)
  • Press
    • 5RM; 95%x5, 90%x5
Thursday - 10/25/18
  • Clean High-Pull - Power Clean + Hang Clean (knee)
    • (1+1+1)RM
    • 95% x (1+1+1)
    • 90% x (1+1+1)
  • Halting Clean Deadlift (upper thigh)
    • 5RM
    • 95%x5
    • 90%x5
  • Muscle Clean
    • 3x5
  • Good Morning
    • 3x5
Friday - 10/26/18
  • Rest Day
Saturday - 10/27/18
  • Segment Snatch (knee) + OHS
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Segment Clean (knee) + Jerk Drive + Jerk
    • (1+3+1)RM
    • 95% x (1+3+1)
    • 90% x (1+3+1)
  • Front Squat
    • 3RM
    • 95%x3
    • 90%x3
  • Straight-Leg Deadlift
    • 3x5
Sunday - 10/28/18
  • Rest Day

Programming 10.22 – 10.28

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[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] October 27th - Olympic Weightlifting Camp - Spots Limited, Register here!  November 10th - Wades Army Lift Off! All proceeds go to the Wades Army Charity! Click here for more details November 13th - FREE Costco Grocery Store Tour - Click here to register Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Yelp! Shoot us your story on Yelp if you get a chance! Click here to check it out!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 10.22"] FIT Each Station @ A 2:00 Mark; x4 Sets; all sets tough A1. @30X0; Back Squat x 8-10 A2. @31X1; Single Arm KB Z-Press x 8-10/arm B. EMOM x 5 Sets M1. 8-10 Goblet Squats @31X1 M2. 60s Bear Crawl M3. 15 Russian KB Swings COMP Each Station @ A 2:00 Mark; x4 Sets; all sets tough A1. @30X0; Back Squat x 7.5.5.3 A2. @31X1; Single Arm KB Z-Press x 6-8/arm B. EMOM x 5 Sets M1. 8 Dual Front Rack KB Squats @31X1 M2. 3 Wall Walks M3. 15 Banded Russian KB Swings; moderate weight/a band tension that is manageable as well Score: A. Heaviest Weights B. Don't score! just do [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 10.23"] FIT A. 10 Minute Amrap w/Barbell or PVC; For Quality, not for score. 5 Snatch Lift Offs to top of knee 5 Hang Muscle Snatches 5 Tall Snatches *set the bar down between movements for about 10-15 seconds B. Every 2:00 x 7 Sets; build as long as you can keep the quality up 3 Tall Box Jumps + 3 Barbell Hang Muscle Snatch C. 13 Min Grind - Move Steady 8 Dual DB Bent Over Rows 50'/arm Single Arm KB Rack Carry 10 Ring Rows 30-45s Forearm Plank COMP A. 10 Minute Amrap w/Barbell; For Quality, not for score. 5 Snatch Lift Offs to top of knee 5 Hang Muscle Snatches 5 Tall Snatches *set the bar down between movements for about 10-15 seconds B. Every 2:00 x 7 Sets; build to a tough last set Full Snatch x 1.1.1, rest 10s between your singles C. 13 Min Grind - Move Steady 8 Dual KB Clean 100' KB Front Rack Carry 10 Ring Rows 25 Weighted Sit Ups Score: A. No score. B. Heaviest weight you perform with good quality. C. Rounds + Reps (don't care about weight, just challenge yourself) Notes: A. Move with INTENT and QUALITY, this is a technique primer. B. Again, if it looks like the technique is lacking, lower the weight or have the coach change the movement. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 10.24"] FIT A. @32X1; Bench Press x 3x6-8,2x4-6 rest 2 minutes between B. 4 Sets @ increasing running pace 3 Minute Amrap Run 200; build in pace each round 8 Unbroken Push Ups @ 2020 10 Unbroken Russian KB Swings Max Singles/Doubles in time remaining rest 90s COMP A. @32X1; Bench Press x 5.4.3.3.2, rest 2 minutes between B. 4 Sets @ increasing running pace 3 Minute Amrap Run 200; build in pace each round 8 Unbroken Push Ups @ 2020 10 Unbroken American KB Swings Max Doubles in time remaining rest 90s Score: A. Heaviest weight B. Lowest # of Doubles/Singles Notes: A. Build from last weeks #'s B. -you MUST build in running pace each round, be AWARE of the time when you come in the door to perform your push ups, if you cannot perform the run in around 60s, do a 100m run. - The push ups are unbroken, and the tempo is a PURPOSEFUL BLOCKER to slow you down. It's the job of my coaches to deliver that message to you, that I want a particular time under tension for that movement, to make you learn to breathe and control a movement with intent after coming in from increasing pace runs. It's your job to LISTEN to the coaches or the QUESTION it if you are confused or have issues with it. You need to modify appropriately to adhere to the tempo - HONOR it. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 10.25"] FIT A. 4 Sets; all sets tough @4441 Goblet Squat x 4, rest 2 minutes between B. 3 Sets; all sets tough Banded Strict Pull Up @31X1; x6-8; rest 30s Active Hang x 20-30s, rest 30s *This is WITHOUT the band Dumbbell Split Squat @ 2111; x6-8/leg; rest 90s C. 5 Sets @ 100% 12s Assault Bike rest/walk 90-120s between COMP A. 4 Sets; all sets tough @4441 Front Squat x 4; rest 2-3 minutes between B. 3 Sets; all tough Strict Pull Up @31X1; x3; rest 60s *add weight to these if you can KB Front Rack Front Foot Elevated Split Squat @ 2111; x4-6/leg; rest 90s (*use 25# plate) C. 5 Sets @ 100% 12s Assault Bike rest/walk 90-120s between Score: A. Heaviest weight B. Split Squat weight C. Just get it [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 10.26"] FIT A. 10 Minute Amrap w/ Barbell; for quality; not for score. 5 Clean Lift Offs to top of knee 5 Hang Muscle Cleans *1 sec pause in rack position 5 Front Squats 5 Push Presses B. Every 1:15 x 9 Sets; all sets the same weight Hang Muscle Clean + Push Press x 4+4; work quality/speed or RDL + Strict Press x 4+4 C. 4 Sets; 3 Minute Rounds 60s Bike or Row; increase Bike or Row pace each round Amrap in remaining time of 6 Alternating DB Snatch 3 NPBP rest 90s between rounds COMP A. 10 Minute Amrap w/ Barbell; for quality; not for score. 5 Clean Lift Offs to top of knee 5 Hang Muscle Cleans *1 sec pause in rack position 5 Front Squats 5 Push Presses B. Every 2:00 x 7 Sets; build Hang Clean + Full Clean + Split Jerk (1+1+1) C. 4 Sets; 3 Minute Rounds 60s Bike or Row; increase Bike or Row pace each round Amrap in remaining time of 6 Alternating DB Snatch 3 NPBP rest 90s between rounds Score: A. No score B. Heaviest Weight C. Score total # of calories round to round (10.12.13.15) Notes: A. This is a primer, move with INTENT B. Heaviest Weight C. You MUST build in pacing round to round on the bike/row. Use a light weight that you can cycle for the snatches. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 10.27"] FIT A. 15 Minute Amrap @ 75% 30s Single Unders 6-8 Half Kneeling Bottoms Up KB Press/arm 20ft Bear Crawl 6 Bodyweight Synchro Lunges B. Teams of Two - 15 Minute Cap 5 Sets For Time 50 Singles/Doubles (each) 40-ft. Weighted Walking Lunge COMP A. 15 Minute Amrap @ 75% 30s Single Unders 6-8 Half Kneeling Bottoms Up KB Press/arm 20ft Bear Crawl 6 Bodyweight Synchro Lunges B. Teams of Two - 15 Minute Cap 5 Sets For Time 50 double-unders (each) 40-ft. synchronized overhead lunge Notes: Fit - does not have to be synchro, we can adjust modifications on lunges to be bodyweight, suitcase, front rack, or otherwise. -Comp - suggested weights are 55/35 (KB) -The lanes will be divided into 5' segments. -These are synchronized lunges for 50 feet (each 5-foot section completed counts as 1 rep), making sure their knees are in contact with the ground at the same time. If one athlete completes the 50-foot lunge first, that athlete will need to continue taking steps until the second partner’s heel crosses the finish line. -If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, both athletes must stop lunging and return to the last completed section of lunges in order to continue. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 10.28"] 30s Active Bar Hang Row 250m 30s Ring Plank 20m Bear Crawl Bike .4/.3 Mile 8 Side Plank Rotations/side 10m Lateral Banded Walk/side x 4 Sets Score: Don't score, move with quality [/elitetoggle][/eliteaccordion]
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What do CFSB Coaches Eat?-Brandon’s Story

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In this video we sit down and chat with the founder, CEO, and co-owner of CrossFit South Bend, Brandon Wilton about his nutrition. We talk about -5 crock pots going at a time -yacht-stuff -taco night -looking good naked -Sheet cakes from Wal-Mart -Silver beach pizza -fluctuating carbs -goals vs. fantasies Brandon tells us: -what eating was like growing up -his journey from unhealthy eating to healthy eating. -his current eating regimen -how he meal plans during the week -lessons he's learned from training at a high level and coaching others in terms of food consumption Lots of great nuggets in here so be sure to check out the full video. __________________________________________________________________________ - Hey guys, Robby here from Crossfit Supplement today. I'm here with Coach Brandon who is the co-owner and CEO of Crossfit South Bend and today we're going to be talking to him about what he's eating. Alright, Brandon, thanks so much for being with us today, appreciate it. - Thank you, Robby. - You're welcome. So first of all, tell us about what eating was like growing up. - It was traditional. I actually when I was talking to my parents last night and I called my mom to make sure that my memory was still on point. Cereal for breakfast, normal traditional American stuff. You're looking at peanut butter and jellies, pizza rolls, something like that for lunch. We always had, I remember this distinctly, like theme night. Spaghetti night, taco night, pizza night, all those kinda nights. She did cook good food. She wanted to make sure we get that out. She did make homemade chicken noodle soup which was fantastic, still love to this day. But yeah, they worked real hard for us, so that's a shout out to my parents, love you guys. - So tell us about the journey, we'll get to what you're eating currently in just a second but tell us about the journey from when you started find out about how to kind of eat healthy to now, like what did that journey look like? You know, finding out about the zone and paleo and all these different things. - Yeah, in the past it was kind of, you know, you have me growing up through adolescence and you're getting your information through marketing. You know, you're getting it through Flex Magazine or your bro that says you need to eat more protein, and you know, do whatever it is, and you stop in vitamin shops, they give you horrible advice. Now I don't wanna say vitamin shops specifically but any kind of supplement store like that they're just gonna give you, you know, some just general advice. Then we get into the Crossfit era and it made me a little more dogmatic about things. You get onto the zone and you get into things like that. I weighed and measured in the zone for two years aggressively, blocks, blocks, blocks. And then, you become less and less dogmatic, ideally, and you start to realize that there is no one size fits all. There's no right diet for anyone. There is only principles that work for some people and better for other people. So you have to be more self-aware of what works really well for you and what your goals are, in training, in life, and in nutrition and things like that, and what's sustainable for you in your life. So I think being really honest with that happened over the last three or four years since I started working with OPEX and some of my mentors and things like that, and having a ton of discussions with you and stuff like that, so yeah. - So, tell us what eating is like now. How do you eat on a day-to-day basis? And we'll talk about your meals. Tell us about everything with regard to how you're eating now. - How am I eating now? So, everyone out there in the audience if you saw Mitch's and Carl's video, they prepared, they said they prepared meticulously some meals, their stuff doesn't look like that, I'm gonna tell you that right now. It doesn't look like that, this is real stuff. So, typically, what I like to do, and what happens more often than not is Costco runs on Sundays. Bulk food, I think I've got like five crock pots at home, that's an exaggeration, I've got like three or four, but things go in crock pots. I generally have an idea of how much protein I eat a day which extrapolates to how much per month that I'll actually need, and that goes into some just general type containers. What I'm gonna do is make a bunch of proteins, my carbs are coming from vegetables and I usually keep carbs here at the gym cause I'll eat most of the carbs post-workout, fueling for that, or sometimes, depending on my training, I may not need as many carbs so it's just trivial here. Things are cooked in fat, and because I know I don't do too well with nuts most of it's just coming from oils and things like that. So I cook in bulk. And, what do we got here? We got some chicken casserole. That was in a big 'ole thing. Dump a bunch of eggs and chicken in there. I make things for fuel and for taste, it has to have a decent blend. If you ask some of the other coaches here, it's gotta be primarily for taste and what have you, but I mean, I'm cooking in bulk and I'm cooking fast and that's the way I prefer to do it. We've got some turkey burgers and check it out, rice. Half of it's gone. I cooked most of it up yesterday, used half of it post-workout. Other half's going today. So most of it, and I want to express this, and I went to Whole Foods cause I didn't have enough protein the other day. I can't tell you why that happened, but with that being said, I cook in bulk and I do it all at once. And you know, it's kind of the parent life for people who say that food is either too expensive, you go to Shelton's Farms, you go to some of those other places, you get in bulk and maybe I spend two hours cooking. It doesn't really take all that long to make a lot of it, maybe three depending on what you wanna make, but you just make all this stuff in bulk and I eat nothing fancy. - So, one of the things we like to do with these videos is, with Andrew we talked about the fact that he was a student, Mitch is training to go to regionals, Carl rugby player, rugby coach. You're a CEO, OPEX certified coach, you've trained for the Crossfit Open, you've done a 50-mile run. Tell us about what you found works best for you with performance and all the things you have on your plate, cause you got a lot of different stuff you're trying to take care of. What sort of unique things have you learned about the way you work best in terms of fueling for training and things like that? - Well I think it's important to note that a lot of people have these goals, and sometimes, very often they're fantasies, they're not actual goals. You know, I can talk about yachting and talking about sailing the world, but unless I'm actually studying how to do yacht stuff and saving up, then it becomes, it's a fantasy and it's not an actual reality. So when it comes to stuff like that people, you know they say they have these lofty goals that they're trying to eat for or trying to do nutrition for. In the past I did more competitive stuff and then being CEO and then being more aggressive with business practices, I had to pull back the goals to match that because, you know you've gotta be aware of what leavers you need to pull and how much you need to fuel yourself, cause it's a full-time job and you have to kind of pick and choose, but that being said, you know with my goals just being longevity and feeling good and performing well enough, I'm not trying to go to the games or go to regionals but I like to be strong, and you know, everyone wants to look good naked. They want to feel good, have good energy, sustained energy through the day and perform reasonably. There's no reason I have to do a triple back-flip handstand pushup, you know. So yeah, that's kind of what I'm eating for right now is just longevity and health and you know, all that kind of stuff, and then my diet reflects that. Mostly protein, as much as I can kind of digest. I pay attention to my digestion. A little under, actually a gram per pound of body weight right now. Fat winds up being about .6 grams per pound of body weight, and carbs fluctuate. I push the carbs when I'm having a heavy day, and then on a day like today I may come in and drink a little coffee with some butter in it and some protein powder in the morning and then I may fast if I'm not doing much training throughout the day and then get on to it. - So tell us about nutritional off-roading, so what are your top three to five off-plan foods and what are some of your special occasions that you like to have off-plan foods for? - So even if it is a special occasion, when I feel like my will power is high - have you ever had somebody offer you some of your favorite foods and you're like you know what I don't really want it, I take advantage of that. I take advantage of that. Will power being a depletable resource, when I have good will power, no thanks. When I'm having bad will power, we know what that's like, then what I do is I still try and talk myself out of that kind of stuff, but special occasions, you're looking at some pizza. I like pizza, Silver Beats Pizza. Some baked goods, and then tacos, yeah that kinda stuff just normal food, but it's gotta be good, can't be a sheet cake from the grocery store or anything like that, you know? - Yeah, can't be a sheet cake from Walmart. - Yeah. - So last thing is any advice? You know, you've been at this for a long time, any advice to people who are starting out, trying to change their diet for the better or any thoughts on your journey and what you've learned and what you could teach others nutritionally? - Yeah, I think it goes into a lot of what we do as a business. You know, move slow, enjoy the journey, enjoy the process, don't get obsessed with the destination. You should be aware of where you wanna be, but just because your weight hasn't changed in one or two weeks what you do is you pimp it and you change and you notice. You look for explanations. You change something. You prescribe something different, you action it, and then you just go through concentric circles of that just again and again and again until you find what works for you. You know, so one is enjoying the journey and enjoying the process and learning yourself and being very aware of that. Don't be dogmatic. Just because somebody's a vegetarian or they do this diet or that diet, if it's working for them great, good on you, that's fantastic. You know, it's kinda hard to fit all those things. Don't make nutrition sexy. Pay attention to, be wary of marketing and what marketing's doing for you. Educate yourself. Learn to flip it over and look at the back of the ingredients and start to understand that and just be aware of what you're doing. So yeah, those three things are a good start. - Awesome, well thank you so much for joining us today Brandon, appreciate it.

10/15/18-10/21/18

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Monday - 10/15/18
  • Push Press + Pause Jerk
    • (5+1)RM
    • 95% x (5+1)
    • 90% x (5+1)
  • Back Squat
    • 5RM
    • 95%x5
    • 90%x5
  • Weighted Lunge
    • 3x5/leg
  • Back Squat Jump
    • 20%x5x3 (% of back squat)
Tuesday - 10/16/18
  • Snatch High-Pull + Power Snatch + Hang Snatch
    • (1+1+1)RM
    • 95% x (1+1+1)
    • 90% x (1+1+1)
  • Halting Snatch Deadlift
    • 5RM
    • 95%x5
    • 90%x5
  • Muscle Snatch
    • 3x5
  • SLDL
    • 3x5
Wednesday - 10/17/18
  • Snatch Push Press + OHS
    • (5+1)RM
    • 95% x (5+1)
    • 90% x (5+1)
  • Pause Back Squat
    • 5RM
    • 95%x5
    • 90%x5
  • Jumping Quarter Squat
    • 50%x5x3 (% of back squat)
  • Press
    • 5RM
    • 95%x5
    • 90%x5
Thursday - 10/18/18
  • Clean High-Pull - Power Clean + Hang Clean
    • (1+1+1)RM
    • 95% x (1+1+1)
    • 90% x (1+1+1)
  • Halting Clean Deadlift
    • 5RM
    • 95%x5
    • 90%x5
  • Muscle Clean
    • 3x5
  • Good Morning
    • 3x5
Friday - 10/19/18
  • Rest Day
Saturday - 10/20/18
  • Segment Snatch (knee) + OHS
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Segment Clean (knee) + Jerk Drive + Jerk
    • (1+3+1)RM
    • 95% x (1+3+1)
    • 90% x (1+3+1)
  • Front Squat
    • 3RM
    • 95%x3
    • 90%x3
  • SLDL
    • 3x5
Sunday - 10/21/18
  • Rest Day

Programming 10.15 – 10.21

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[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] October 8th - Reboot Challenge, Learn more by clicking here! October 20th AM - Barbells For Boobs - Details Here! October 20th PM - Halloween Party! - Details Here! October 27th - Olympic Weightlifting Camp - Spots Limited, Register here!  November 10th - Wades Army Lift Off! All proceeds go to the Wades Army Charity! Click here for more details November 13th - FREE Costco Grocery Store Tour - Click here to register Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 10.15"] FIT A. 10 Minute Amrap w/KB; For Quality, not for score. 10 Kettlebell Deadlifts 10 American KB Swings 10/Arm KB Push Press 10 Goblet Squats B. Every 1:15 x 9 Sets; build Hang Muscle Snatch x 6; work speed or 6 Box Jumps w/Step Down; choose a challenging height C. 3-4 Sets; all sets tough 8 Supinated Grip Bent Over Barbell Row, rest 60s 100' Dbl Kb Front Rack Carry, rest 60s 15 Abmat Sit Ups, rest 60s COMP A. 10 Minute Amrap w/Barbell; For Quality, not for score. 10 Snatch Lift Off to Knee 10 Hang Muscle Snatch from top of knee 10 Snatch Push Presses 10 Overhead Squats B. Every 1:15 x 9 Sets; build Full Snatch 1.1 C. 3-4 Sets; all sets tough 8 Supinated Grip Bent Over Barbell Row, rest 60s 100' Dbl Kb Front Rack Carry, rest 60s 10 Strict Toes Through Rings, rest 60s Score: B. Heaviest weight or highest height C.Bent Row Weight Notes: A. Maybe a little demonstration prior, but this is the warm up/primer for the day - stick to what you know and move with quality. B.Again, stick to what you know - don't each shit on box jumps. C. all sets tough - if you cannot perform the strict TTR, Hanging Knee Raises on Bar/Rings is acceptable. Pay attention to your own timekeeping. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 10.16"] FIT A. Each Station @ A 1:30 Mark; 5 Sets; all sets tough 1. @30X0; Back Squat x 6-8 2. @31X1; DB Press x 6-8 B. For time - 10 Minute Cap; high breathing rate 3.6.9.12.15.18 Goblet Squats No Push Up Burpees COMP A. Each Station @ A 1:30 Mark; 5 Sets; all sets tough 1. @30X0; Back Squat x 3 2. @31X1; DB Press x 3 B. For time - 10 Minute Cap 3.6.9.12.15.18 Wall Balls 20/14#, 10/9' Burpees Over 10# Plate (Facing) Score A. Weights B. Time or reps in cap Notes: A. All sets tough, minor adjustments up or down is fine. B. Fit: Choose something that feels "smooth" Comp: Use the weights listed and go to town, think of this as 10 minutes at a 12 minute pace. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 10.17"] FIT A. 10 Minute Amrap w/Barbell; For Quality/Light, not for score. 10 Barbell RDL 10 Barbell Push Press 20-30s Forearm Plank 5 Box Jumps w/step down B. Every 1:15 x 9 Sets; all sets the same weight Hang Muscle Clean + Push Press x 4+4; work quality/speed or RDL + Push Press x 4+4 C. 4 Sets; high breathing rate 3 Minute Amrap 16 American KB Swings 50 Jump Rope Singles/35 Dbls 90s Rest COMP A. 10 Minute Amrap w/ Barbell; for quality; not for score. 10 Clean Lift Offs 10 Hang Muscle Cleans 10 Front Squats 10 Split Jerks B. Every 1:15 x 9 Sets; build Full Clean and Split Jerk (2+1) C. 4 Sets; high breathing rate 3 Minute Amrap 8 KB Clean and Push Press/arm; moderate 35 Double Unders 90s Rest Score: B. Heaviest weight C. Lowest # Rounds + Reps Notes: A. Maybe a little demonstration prior, but this is the warm up/primer for the day - stick to what you know and move with quality. B.Again, stick to what you know C. choose something that you can cycle like a boss. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 10.18"] FIT A. 3-4 Sets; all sets tough @3111; Front Squat x 6-8, rest 2 minutes between B. 3 Sets; all tough Banded Strict Pull Up @31X1; x8-10; rest 90s Dumbbell Split Squat @ 2111; x8-10/leg; rest 90s C. 5 Sets @ 100% 10s Assault Bike rest/walk 90-120s between COMP A. 3-4 Sets; all sets tough @5551 Front Squat x 5; rest 2-3 minutes between B. 3 Sets; all tough Strict Pull Up @31X1; x6-8; rest 90s KB Front Rack Front Foot Elevated Split Squat @ 2111; x6-8/leg; rest 90s (*use 25# plate) C. 5 Sets @ 100% 10s Assault Bike rest/walk 90-120s between Score: A. Heaviest weight B. Split Squat weight C. Just get it [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 10.19"] FIT A. @32X1; Bench Press x 3x8-10,2x6-8 rest 2 minutes between B. 4 Sets @ consistent pace 3 Minute Amrap 60s Bike for Cals 20 Prisoner Step Ups 24/20" Max Singles/Doubles in remaining time 3 Minute Rest B/W Rounds COMP A. @32X1; Bench Press x 6.5.4.4.3, rest 2 minutes between B. 4 Sets @ consistent pace 3 Minute Amrap 60s Bike/Row for Cals 20 Prisoner Step Ups 24/20" Max Double Unders in remaining time 3 Minute Rest B/W rounds Score: A. Heaviest weight B. Lowest # of Dbls/Singles Notes: B. Be consistent on the # of Calories you get Scale the height if you need to for the prisoner step ups to finish them all and and get into dbls/singles [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 10.20 NO NORMAL CLASSES! BARBELLS FOR BOOBS IS TODAY!"] Time: Arrive at 9:00am, sign up for heats and warm up First Heat Begins at 10:00am and will go as long as we have heats! Cost: The event will be free for our members, we will be taking donations though! The wod “Grace” For Time 30 Clean and Jerks @ 135/95 *We will be putting out a scaled workout for people who do not want to perform Grace. Also, our Halloween Party is tonight! EVERYONE IS INVITED! Where? Coach Meg Stuk's house 10777 Chelsea Dr. Osceola, In 46561 When? Oct 20th @ 5pm Whats going Down? Chili Cook Off Pie eating contest Costume contest for adults and kids potluck/apple bar BYOB BYO Pumpkin to carve or paint [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 10.21"] FIT & COMP "Flow" 40 Minute Amrap Farmers Walk 100yd Row 350m @ D1 50 JR Singles 20s Ring Plank 10m Bear Crawl 20s Handstand Hold Don't score, just move blood, I will modify accordingly. [/elitetoggle][/eliteaccordion]
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Are you a sugar burner or a fat burner?

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Are you a sugar burner or a fat burner? Well, honestly speaking, no one is purely a sugar burner or a fat burner. We all use some balance of carbs and fat for fuel. However, most people today are way more dominant towards the sugar/carb burner side of things rather than fat. Unfortunately there are some major downsides to primarily being a carb/sugar burner: -you feel like you need to eat every two hours -you feel like you're on an energy roller coaster throughout the day. -you get hangry regularly (hungry+angry) -it's harder to wake up in the morning -you wake up from sleep in the middle of the night more frequently -you never get to burn fat because you're constantly replenishing carbs with no chance to tap into your fat stores So, being predominantly a carb/sugar burner is not so great from a health perspective. We want more of a balance between fat and carb burning for most people (hard charging athletes in power sports potentially being an exception). Generally speaking you should think of carbs and sugar as rocket fuel for more explosive activities (rugby, football, wrestling, MMA, Crossfit, etc.) One of my favorite sayings from John Welbourne of Power Athlete is: earn your carbs. I think this is certainly true for most people and most people do not need a ton of carbs to fuel their daily activity. So, what about being a fat burner? what are the upsides to that approach? First, from purely rom a biological perspective we can only store a few thousand calories of carbs in our liver and muscle cells as glycogen, but even the leanest body can store HUNDREDS OF THOUSANDS of calories in fat. So, tapping into those fat stores taps into a major source of clean energy. Furthermore, fats are more clean-burning than carbs, meaning that fat produces fewer harmful metabolic byproducts when utilized for fuel. For pretty much any human activity that happens below 75% exertion (walking, cleaning, basic weight lifting, etc.) fat should be the primary fuel. Also, from a biological and evolutionary perspective, we're supposed to be able to go a few hours at a time and sometimes a few days at a time without eating. The only way to do that metabolically is to tap into our fat stores. Being a more of a fat burner has the following upsides. -you have more energy throughout the day -you sleep better -you don't constantly crave food (no more hanger) -you are able to burn excess body fat more easily So, generally speaking having a proper balance of fat and carb burning is very important for overall health. Most of us are predominantly carb/sugar burners, and switching our fuel source over to fat a bit more is generally beneficial.

Weightlifting Programming 10/8/18-10/14/18

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Monday - 10/8/18
  • Push Press + Pause Jerk
    • (5+1)RM
    • 95% x (5+1)
    • 90% x (5+1)
  • Back Squat
    • 3RM
    • 95%x3
    • 90%x3
  • Weighted Lunge
    • 3x5/leg
  • Back Squat Jump
    • 20%x5x3 (% of back squat)
 Tuesday - 10/9/18
  • Snatch High-Pull + Power Snatch + Hang Snatch (knee)
    • (1+1+1)RM
    • 95% x (1+1+1)
    • 90% x (1+1+1)
  • Halting Snatch Deadlift (upper thigh)
    • 5RM
    • 95%x5
    • 90%x5
  • Muscle Snatch
    • 3x5
  • SLDL
    • 3x5
Wednesday - 10/10/18
  • Snatch Push Press + OHS
    • (5+1)RM
    • 95% x (5+1)
    • 90% x (5+1)
  • Pause Back Squat
    • 3RM
    • 95%x3
    • 90%x3
  • Jumping Quarter Squat
    • (50%x5)x3 [Back Squat]
  • Press
    • 5RM
    • 95%x5
    • 90%x5
Thursday - 10/11/18
  • Clean High-Pull - Power Clean + Hang Clean (knee)
    • (1+1+1)RM
    • 95% x (1+1+1)
    • 90% x (1+1+1)
  • Halting Clean Deadlift (upper thigh)
    • 5RM
    • 95%x5
    • 90%x5
  • Muscle Clean
    • 3x5
  • Good Morning
    • 3x5
Friday - 10/12/18
  • Rest Day
Saturday - 10/13/18
  • Segment Snatch (knee) + OHS
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Segment Clean (knee) + Jerk Drive + Jerk
    • (1+3+1)RM
    • 95% x (1+3+1)
    • 90% x (1+3+1)
  • Front Squat
    •  3RM
    •  95%x3
    • 90%x3
  • SLDL
    • 3x5
Sunday - 10/14/18
  • Rest Day