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Programming 11.9 – 11.14

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Workout Log: CFSB - Class Programming
Start Date: 2021-11-09
End Date: 2021-11-14

Tuesday November 9, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A1) Squat Variation: x12-15; rest 30s

*Goblet Squat, or Wall Ball
A2) Ring Row: x12-15; rest 30s
x 4 Sets
B1) Bend Variation: x6-8; rest 30s

*RDL, Deadlift or hang power clean
B2) Push Variation: x12-15; rest 30s

*Elevated push up, push up, deficit push up
x 4 Sets
C) AMRAP: 10 Minute Amrap
10 Ball Slams
10 Abmat Sit Ups
20-30s Plank


Wednesday November 10, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice

A) Aerobic: 8 Minute Amrap
20 Prisoner Step Ups
15 Cal Row
+
4 Minute Transition
+
8 Minute Amrap
15 Cal Assault BIke
12 Russian KBS
+
4 Minute Transition
+
8 Minute Amrap
30 Double Unders or 90 Single Unders
10 No Push Up Burpees


Thursday November 11, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Rear Foot Elevated Split Squat : 12 Minute Cap
Find a tough 8/side
B1) Dumbbell Bench Press: x8-10; rest 60s
B2) Three Point Dumbbell Row: x6-8; rest 60s
x 4 Sets
C) Assault Bike: 60s Assault Bike
90s Rest
x5 Sets


Friday November 12, 2021
Title: Friday - Wades Day
Status: pending

Warmup: Coaches Choice

A) Wades Day: 5 Sets for time
11 Single Arm DB Snatch
12 Single Arm Thrusters
11 Pull Variation

*pull variations;
Ring row, strict pull up, weighted pull up


Saturday November 13, 2021
Title: Saturday - Wades Lift Off
Status: pending

Warmup: Closed today for the lift off!

A) Power Clean : Find a 1rm
B) Back Squat: Find a 1rm
C) Bench Press: Find a 1rm
D) Deadlift: Find a 1rm


Sunday November 14, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 5 Wall Walks
5 Rope Lowers
30-60s Handstand Hold
20-30s Hanging L-sit
15 Cal Assault Bike
x 20 Minute Amrap for quality

B) Lactic Endurance Test: 250m Row
10 American KBS
10 No Push Up Burpees
10 American KBS
10 No Push Up Burpees
10 American KBS
250m Row
rest/walk 1:4
x 2 Sets; each set at 100%


Programming 10.2 – 11.8

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2021-11-02
End Date: 2021-11-08

Tuesday November 2, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

*score your FS Weight

A) Front Squat - Catalyst: Option 1
15 Minutes to work up to a 1rm @ 20X1

Option 2
If you haven't been running along with the progression, or are newer - take 15 minutes to complete the work below

@3010; 4-5x8-10; build across sets
B) Single Leg + Push (h) + Pull (h): 20 Min Amrap
10 Cal Assault Bike
12 Reverse Lunges
10 Push Ups or 6-10 Ring Push Ups
30yd Tough Farmers Carry
60s Rest


Wednesday November 3, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

*score rounds + reps

A) Olympic Weightlifting - Snatch / Bend: Skill focused
8 Sets
Every 90s; choose one to do below

  1. 2-3 Hang Muscle Snatch
  2. 1-2 Hang Power Snatch
  3. Work up to a 1rm Power Snatch across the 8 sets

*stick to weights/movements you can perform technically sound
B) Mixed Cyclical + Gymnastics: 7 Minute Amrap
10 No Push Up Burpees
50 Single Unders
+
1 Minute Transition
+
7 Minute Amrap
10 Cal Assault Bike
100yd Run


Thursday November 4, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Wades Day Sets: 5 Sets
11 Single Arm DB Snatch
12 Single Arm Thrusters
11 Pull Variation
rest 90s

*pull variations;
Ring row, strict pull up, weighted pull up
B) Core Work: 90s to complete
30s Tough Bike
Max Reps of Core movement in remaining time
90s rest
x 4 Sets

Choose one below
Strict Toes to Bar
Strict Knees to Elbows
Strict Hanging Leg Raise *bent or straight
Tuck ups
Sit Ups


Friday November 5, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Olympic Weightlifting - Clean / Bend: #skillfocus
8 Sets
Every 90s; choose one to do below

  1. 2-3 Hang Muscle Clean
  2. 1-2 Hang Power Clean
  3. Work up to a 1rm Power Clean across the 8 sets

*stick to weights/movement you can perform technically sound
B) MAP 8: OPTION 1

15 Minute Amrap
100 Double Unders or 300 Single Unders
20 Power Cleans @ 65% of today's complex
30 Burpees Over Bar
rest 2 Minutes

OPTION 2

15 Minute Amrap
30 Double Unders or 90 Single Unders
20 Chest Elevated Push Ups
20 American KBS
20 Air Squats
rest 60s


Saturday November 6, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Back Squat : 15 Minute Cap; Start at the bar - build across sets. this is the warm up for the day

10.7.5.2… Back Squats
10 Steps/side Lateral Banded Walk
30s Plank on Hands
rest 60-90s

*Set 1: start with a weight you can just throw on the bar
*build for each set after that
B) Deadlift + Bench Press: 20 Minute Cap
2-3 Bench Press
2-3 Deadlifts
x 5-7 Sets; build across sets to something tough in the range

*no tempo, no pauses


Sunday November 7, 2021
Title: Sunday
Status: pending

A) Skill Rate Practice: *warm up intent

60s Row Easy
10 American KBS
10 No Push Up Burpees or Burpees
10 American KBS
10 No Push Up Burpees or Burpees
10 American KBS
60s Row Easy

rest/walk 2 minutes

x 3 Sets
B) UB Gymnastics: 4 Wall Walks
4 Rope Lowers
6 Turkish Get Ups
30-60s Hollow Body Hold
x 12 Minute Amrap for quality

Options
Wall Walks > Handstand Walk 10-20yd
Rope Lowers > Strict Rope Pull Ups x 2-3/side
Hollow Body Hold > Hollow Rock

C) LE 1 - LE 2: 3:30 Minute Row for Max Distance


Monday November 8, 2021
Title: Monday
Status: pending

Warmup: Get set up, and get after it - this is meant to be pretty sustainable efforts here

A) Aerobic: 4 Sets; easy conversational pace
2 Minute Assault Bike
2 Minute Turkish Get Ups
2 Minute Step Ups
2 Minute Row
2 Minute Jog
2 Minute Dual KB Front Rack Carry


Programming 10.26 – 11.1

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2021-10-26
End Date: 2021-11-01

Tuesday October 26, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

*score your FS Weight

A1) Front Squat - Catalyst: @20X0; x2-3; rest 60s

*all sets tough but solid with tempo
A2) Farmers Carry -Dual Dumbbell: x30yd Unbroken; rest 60-90s
x 4 Sets
B) Single Leg + Push (h) + Pull (h): 15 Min Amrap
10 Cal Row; tough
16 Walking Lunges
10 Push Ups
60-90s Rest

*stagger to get the row done


Wednesday October 27, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

*score rounds + reps

A) Olympic Weightlifting - Snatch / Bend: Skill focused
8 Sets
Every 90s; choose one to do below

  1. 3-4 Hang Muscle Snatch
  2. 2-3 Hang Power Snatch
  3. Complex; 1 Hang Power Snatch Below Knee + 1 Power Snatch

*stick to weights/movements you can perform technically sound
B) Mixed Cyclical + Gymnastics: For time - 15 Minute Cap
30 No Push Up Burpees
60/50 Cal Assault Bike
30 No Push Up Burpees
1000yd Run


Thursday October 28, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Single Arm Dumbbell Snatch : x12 alternating
no rest
A2) Single Arm Kettlebell Thruster: 12, switch hands at 6
no rest
A3) Strict Pull Variation: 1. x10-12 Ring Row

  1. x10-12 Banded Pull Ups
  2. x3-8 Strict Pull Ups
  3. x3-5 Weighted Pull Ups
    no rest

A4) Assault Bike: 15/12 Calories
rest 60s
x 5 Sets
B) Core Work: 1 Minute of Core Work
1 Minute of rest
x 4 Sets

Choose one below
Strict Toes to Bar
Strict Knees to Elbows
Strict Hanging Leg Raise *bent or straight
Tuck ups
Sit Ups


Friday October 29, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Olympic Weightlifting - Clean / Bend: #skillfocus
8 Sets
Every 90s; choose one to do below

  1. 3-4 Hang Muscle Clean
  2. 2-3 Hang Power Clean
  3. Complex; 1 Hang Power Clean Below Knee + 1 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8: OPTION 1

15 Minute Amrap
50 Double Unders or 60 Single Unders
10 Power Cleans @ 50-60% of today's complex
14 Burpees Over Bar
rest 60s

OPTION 2

15 Minute Amrap
30 Double Unders or 90 Single Unders
10 Chest Elevated Push Ups
15 American KBS
20 Air Squats
rest 60s


Saturday October 30, 2021
Title: Saturday
Status: pending

Surprise Halloween Workout!


Sunday October 31, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 15 Cal Row
3 Wall Walks
3 Rope Lowers
4 Turkish Get Ups
30-60s Hollow Body Hold
x 12 Minute Amrap for quality

Options
Wall Walks > Handstand Walk 10-20yd
Rope Lowers > Strict Rope Pull Ups x 2-3/side
Hollow Body Hold > Hollow Rock

B) Skill Rate Practice: EMOM

  1. 60s Row Easy
  2. 12-15 No Push Up Burpees or 8-10 Burpees
  3. 15-20 American KBS
  4. Rest
    x 3 Sets

C) LE 1 - LE 2: Int/Adv

3:00 Minute Row @ 85%
rest/walk 12 Minutes
x 2 Sets

OR

If you're still practicing

3:00 Minute Row
90s Rest
x 4 Sets


Monday November 1, 2021
Title: Monday
Status: pending

Warmup: Get set up, and get after it - this is meant to be pretty sustainable efforts here

A) Easy Aerobic; Carry + Isometric Focused: 10 Minute Amrap
10 Cal Assault BIke; let the calories roll up
12-15 Tabletop Glute Bridges
+
2 minute transition
+
10 Minute Amrap
200yd Jog
10 Abmat Sit Ups
30s Goblet Wall Sit
+
2 minute transition
+
10 Minute Amrap
10 Calorie Row; let the calories roll up
2 Alternating Turkish Get Ups
+
2 minute transition
+
10 Minute Amrap
20 Prisoner Step Ups
50yd Dual KB Front Rack Carry
50 Jump Rope Singles


Programming 10.19 – 10.25

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2021-10-19
End Date: 2021-10-25

Tuesday October 19, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

*score your FS Weight

A1) Front Squat - Catalyst: @20X0; x3-4; rest 60s

*all sets tough but solid with tempo
A2) Farmers Carry -Dual Dumbbell: x60yd Unbroken; rest 60-90s
x 4 Sets
B) Single Leg + Push (h) + Pull (h): 15 Min Amrap
5 Renegade Rows
12 DB Forward Lunges in place
60s Walk Rest

Notes; the sub for renegade row; is 10 Chest elevated push ups and 5 Three point row/side


Wednesday October 20, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

*score rounds + reps

A) Olympic Weightlifting - Snatch / Bend: Skill focused
8 Sets
Every 90s; choose one to do below

  1. 4-6 Hang Muscle Snatch
  2. 3-4 Hang Power Snatch
  3. Complex; 1 Hang Power Snatch Above Knee + 1 Hang Power Snatch Below Knee + 1 Power Snatch

*stick to weights/movements you can perform technically sound
B) Mixed Cyclical + Gymnastics: For time - 15 Minute Cap
1000yd Run
30 No Push Up Burpees
60/50 Cal Assault Bike
30 No Push Up Burpees


Thursday October 21, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Row: 15/12 Calories
rest 30s
A2) Single Arm Dumbbell Snatch : x12 alternating
rest 30s
A3) Single Arm Kettlebell Thruster: 12, switch hands at 6
rest 30s
A4) Strict Pull Variation: 1. x10-12 Ring Row

  1. x10-12 Banded Pull Ups
  2. x3-8 Strict Pull Ups
  3. x3-5 Weighted Pull Ups
    rest 90s
    x 5 Sets

B) Core Work: 1 Minute of Core Work
1 Minute of rest
x 4 Sets

Choose one below
Strict Toes to Bar
Strict Knees to Elbows
Strict Hanging Leg Raise *bent or straight
Tuck ups
Sit Ups


Friday October 22, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Olympic Weightlifting - Clean / Bend: #skillfocus
8 Sets
Every 90s; choose one to do below

  1. 4-6 Hang Muscle Clean
  2. 3-5 Hang Power Clean
  3. Complex; 1 Hang Power Clean Above Knee + 1 Hang Power Clean Below Knee + 1 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8: OPTION 1

15 Minute Amrap
30 Double Unders or 60 Single Unders
5 TNG Power Cleans @ 50-60% of today's complex
7 Burpees Over Bar
9 Air Squats
rest 60s

OPTION 2

15 Minute Amrap
30 Double Unders or 60 Single Unders
10 American KBS
10 Chest Elevated Push Ups
10 Air Squats
rest 60s


Saturday October 23, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Deadlift + Bench Press: 20 Minute Cap
2-3 Bench Press *pause 1 count at the chest
2-3 Deadlifts @3111
x 3-5 Sets
B) Back Squat : 12 Minute Amrap; Grind through
3 Heavy Back Squats
10 Goblet Step Ups
10 Steps/side Lateral Banded Walk
rest 60-90s

*Set 1: start with a weight you can just throw on the bar
*build for each set after that


Sunday October 24, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 3 Wall Walks
30-60s Hollow Body Hold
15 Cal Row
4 Turkish Get Ups
20-30s Hanging L-sit
3 Rope Lowers
x 12 Minute Amrap for quality

Options
Wall Walks > Handstand Walk 10-20yd
Rope Lowers > Strict Rope Pull Ups x 2-3/side
Hollow Body Hold > Hollow Rock

B) Skill Rate Practice: EVERY 75s x 4 Sets
1: 12-15 No Push Up Burpees or 8-10 Burpees2
2: 15-20 American KBS

C) LE 1 - LE 2: Int/Adv

2:30 Minute Row @ 85%
rest/walk 12 Minutes
x 2 Sets

OR

If you're still practicing

2:30 Minute Row
2:30 Minute Rest
x 4 Sets


Monday October 25, 2021
Title: Monday
Status: pending

Warmup: Get set up, and get after it - this is meant to be pretty sustainable efforts here

A) Easy Aerobic; Carry + Isometric Focused: 10 Minute Amrap
10 Cal Assault BIke; let the calories roll up
12-15 Tabletop Glute Bridges
+
2 minute transition
+
10 Minute Amrap
200yd Jog
10 Abmat Sit Ups
30s Goblet Wall Sit
+
2 minute transition
+
10 Minute Amrap
10 Calorie Row; let the calories roll up
2 Alternating Turkish Get Ups
+
2 minute transition
+
10 Minute Amrap
20 Prisoner Step Ups
50yd Dual KB Front Rack Carry
50 Jump Rope Singles


Programming 10.12 – 10.18

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2021-10-12
End Date: 2021-10-18

Tuesday October 12, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

*score your FS Weight

A1) Front Squat - Catalyst: @20X0; x8.6.6.4; rest 60s

*all sets tough but solid with tempo
A2) Core: one of the variations below; rest 60s

x 4 Sets

8-12 Strict Toes to Bar
8-12 Strict Knees to Elbows
12-20 Strict Hanging Leg Raise *bent or straight
15-20 tuck ups
20-30 Sit Ups
B) Single Leg + Push (h) + Pull (h): 4 Sets
16 DB Reverse Lunges
Max Push Up Variation
8-12 Tough Ring Rows

Push Up Variations: Chest elevated, floor, deficit push up


Wednesday October 13, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

*score rounds + reps

A) Olympic Weightlifting - Snatch / Bend: Skill focused
8 Sets
Every 90s; choose one to do below

  1. 4-6 Hang Muscle Snatch
  2. 3-4 Hang Power Snatch
  3. 1-2 Power Snatch

*stick to weights/movements you can perform technically sound
B) Mixed Cyclical + Gymnastics: 15 Minute Amrap
15/12 Cal Bike
7 No Push Up Burpees
200yd Run
7 No Push Up Burpees

*if you cannot run the entire 200yd, perform walk/jog intervals


Thursday October 14, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Single Arm Dumbbell Snatch : x12 alternating
rest 30s
A2) Single Arm Kettlebell Thruster: 12, switch hands at 6
rest 30s
B) Strict Pull Variation: 1. x10-12 Ring Row

  1. x10-12 Banded Pull Ups
  2. x3-8 Strict Pull Ups
  3. x3-5 Weighted Pull Ups
    rest 90s
    x 5 Sets

C) Core Work: 1 Set through

1 Minute Russian Twists
rest 60s
1 Minute Abmat Sit Ups
rest 60s
1 Minute of Alternating Turkish Get Ups
rest 60s
1 Minute of Plank on Hands or Ring plank

*choose weights you can use without breaking for the minute


Friday October 15, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Olympic Weightlifting - Clean / Bend: #skillfocus
8 Sets
Every 90s; choose one to do below

  1. 4-6 Hang Muscle Clean
  2. 3-5 Hang Power Clean
  3. Complex; 1 Hang Power Clean Above Knee + 1 Hang Power Clean Below Knee + 1 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8: OPTION 1

15 Minute Amrap
3 TNG Power Cleans @ 50-60% of today's complex
5 Toes to Bar
7 Push Ups
30 Double Unders or 60 Single Unders
rest 60s

15 Minute Amrap
10 Russian Kettlebell Swings
10 Hanging Knee Ups
10 Chest Elevated Push Ups
30 Double Unders or 60 Single Unders
rest 60s


Saturday October 16, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Deadlift + Bench Press: 20 Minute Cap
4-6 Bench Press *pause 1 count at the chest
3 Deficit Deadlifts @3111
x 3-5 Sets
B) Back Squat : 12 Minute Amrap; Grind through
3 x 1 1/4 Back Squats
10 Steps/Side lateral banded Walk
30-45s Goblet Wall Sit
rest 60-90s

*Set 1: start with a weight you can just throw on the bar
*build for each set after that


Sunday October 17, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 3 Wall Walks
3 Rope Lowers
30-60s Hollow Body Hold
15 Cal Row
20-30s Hanging L-sit
x 12 Minute Amrap for quality

Options
Wall Walks > Handstand Walk 10-20yd
Rope Lowers > Strict Rope Pull Ups x 2-3/side
Hollow Body Hold > Hollow Rock

B) Skill Rate Practice: EMOM x 6 Sets
M1: 12-15 No Push Up Burpees or 8-10 Burpees
M2: 12-15 American KBS
M3: Rest

C) LE 1 - LE 2: Int/Adv

2 Minute Row @ 85%
rest/walk 10 Minutes
x 2 Sets

OR

If you're still practicing

2 Minute Row
2 Minute Rest
x 3 Sets


Monday October 18, 2021
Title: Monday
Status: pending

Warmup: Get set up, and get after it - this is meant to be pretty sustainable efforts here

A) Easy Aerobic; Carry + Isometric Focused: 10 Minute Amrap
10 Cal Assault BIke; let the calories roll up
2 Alternating Turkish Get Ups
+
2 minute transition
+
10 Minute Amrap
50yd/arm Single Arm DB/KB Front Rack Carry
30s Goblet Wall Sit *same weight
20yd Bear Crawl
+
2 minute transition
+
10 Minute Amrap
10 Calorie Row; let the calories roll up
20-30s Reverse Plank
+
2 minute transition
+
10 Minute Amrap
20 Russian Step Ups
50 Jump Rope Singles
20 Prisoner Step Ups
50 Jump Rope Singles


Wades Army 2021

By: 0

Donating / Getting a shirt

The deadline of October 5th to donate to Wade's Army and get your shirt in time for Wade's Workout is fast approaching. You are still able to donate and get a shirt after, it just won't arrive in time for the event!

How to donate https://www.loom.com/share/c5e999cf63624b409f21cf2a2031f6a3

Donation Link https://runsignup.com/cfsb

Event Dates / Information

November 12th; Wades Day - this is the official Wades Day Workout, all classes - all day

November 13th; Wades Lift off - A lift off where all proceeds go to Wades Army!

Neuroblastoma information

Also Power Athlete recently just did a podcast with a doctor from the Cincinnati Children’s. They discuss pediatric cancer mechanisms, what exactly is neuroblastoma, and the treatment experience from both a child and parent’s perspective. It's well worth then hour listen. https://youtu.be/UH-rlwsfZEQ

Tim’s Story – Getting to 7% Body Fat

By: 0

https://www.youtube.com/watch?v=bqY9JZlI2jg

Today I'm here with Tim, who just finished his three months of nutrition coaching.

Tim just absolutely did fantastic with his entire journey. The food was on point the entire time, he went from 218 pounds to 192 pounds in the course of three months,about 25 pounds of weight loss.He lost three and a half inches off his waistand he's now at seven percent body fat.

And this is all while eating 2,800 calories a day, roughly.

- Yeah, sometimes it's hard to eat and I could keep eating.-

Yeah, and that's just eating 2,800 calories a day of real, whole food and his performance in the gym has been fantastic.

We're gonna take you through Tim's journey todayand kind of talk about how things went for him.

Tim, before you started all this stuff, what did you think of this way of eating, how feasible did you think it would be with your life and what you do for a living? How'd you feel about it?

- I didn't think it was gonna be easy. I thought giving up pizza and cheeseburgers and ice cream was gonna be like, impossible. But it wasn't as bad as I thought I was gonna be. I thought it was gonna be like eating plain meat and bland vegetables for every meal and that's not what it was at all. My food actually tastes good.

- Okay, good, so tell us a bit more about that. So once you actually started doing it, trying to incorporate it with your job, your schedule and your life, how was it, how'd you find it?

- It was good, I liked it. The hardest part was getting in a routine. Once I got into a routine with when I was gonna eat, how I was gonna eat, it was easy. It was harder when I broke the routine than when I was actually on routine.

- Yeah, okay.- So it was pretty interesting.

in terms of body composition, I just rattled off those metrics.In terms of like weight, you lost 25 pounds, body fat percentage, how'd you feel in terms of, how did your clothes fit and all the rest of that stuff?

- My clothes don't fit. - Okay, but in a good way.- I had to buy new pants, yeah, get new pants. But yeah, it feels awesome. I can definitely feel the difference.I have abs now, that's awesome.

- Yeah, that is pretty awesome.

- Pretty cool.

- And you were saying that you finally feel comfortable taking off your shirt in the gym?

- Yeah, yeah, I could not do that before I started this.It just feels good now.

- How's your performance been in the gym?

- Really good, I think it's definitely gone up. I don't come in feeling exhausted any more. I usually feel pretty good after I get warmed up.

- That's good, so one of the things you were mentioning when we first started was that you were just feeling really fatigued pretty much all the time and you had been for a long time. How did that change up the process?

- I don't really get fatigued like that anymore. I'm not coming in exhausted. I've got pretty good energy levels all the time,I feel good.

- Good, good, and how was it with like the food, and with your girlfriend and prepping stuff and being able to still be social while eating this way?

- Well, my girlfriend is avoiding it.When I'm cooking, she just leaves, she buys her own groceries, she still eats ice cream for dinner, so it's not like it affected her doing that.

- Right.

- It definitely kind of sucked sometimes when friends would want to go out for pizza and I couldn't, or I'd have to like not eat, that kind of sucked. But I go look in the mirror, I see what I'm doing in the gym and it's worth it.

- Yeah, and you know, just like we talked about for this next month and going forward, you'll be able to have off-plan foods for special occasions .Do you feel like this will be sustainable long-term with being able to have those special occasions?

- Oh yeah, for sure, I think it will throw me off more when I have the special occasions, getting back on track and having my normal food.

- Okay, awesome. So if you ran into a friend or someone who was concerned about this being super bland, say someone was considering nutrition coaching and they though like, nah, it's gonna be super bland, it's gonna be super boring, it's gonna be super hard.After having finished all this, what would you say to them?

- Food can still taste awesome. Like I love my potatoes, my potatoes are my favorite part.- Potatoes are awesome.- Yes, I love them, but there are so many different recipesand stuff you can findthat actually makes your food taste good,like you don't even notice that you're getting healthy'cause it still tastes good.

- Yeah, so guys, I just have to say that out of pretty much all the people I've done nutrition coaching with,Tim is definitely one of the best.Every week his food journal is in on time, every week his food was on point and just like the results, you killed it, you did a fantastic job.

- Thanks.- Super proud of you and all your results and yeah, if you guys are interested in nutrition coaching, that's not something to be scared of.It is something that you can still live your life and get some good results, even with eating delicious food.

- Definitely worth it, 100%.-

Tim, thanks for joining us. Thanks so much for tuning in, see you next time.

Programming 10.5 – 10.11

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2021-10-05
End Date: 2021-10-11

Tuesday October 5, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

*score your FS Weight

A1) Front Squat - Catalyst: @20X0; x10.8.8.6; rest 60s

*all sets tough but solid with tempo
A2) Core: one of the variations below; rest 60s

x 4 Sets

8-12 Strict Toes to Bar
8-12 Strict Knees to Elbows
12-20 Strict Hanging Leg Raise *bent or straight
15-20 tuck ups
20-30 Sit Ups
B) Strength Endurance; Single Leg + Push (h) + Pull (h): 4 Sets
12 DB Reverse Lunges
6-8 Medium Grip Bench Press
6-8 Pendlay Row
*grind through, use tough weights and get the work done


Wednesday October 6, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

*score rounds + reps

A) Olympic Weightlifting - Snatch / Bend: Skill focused
8 Sets
Every 90s; choose one to do below

  1. 6-8 Hang Muscle Snatch
  2. 4-6 Hang Power Snatch
  3. 2-3 Power Snatch

*stick to weights/movements you can perform technically sound
B) Mixed Cyclical: 15 Minute Amrap
40 Double Unders or 120 Singles
15/12 Cal Bike
400yd Run

*if you cannot run the entire 400yd, perform walk/jog intervals


Thursday October 7, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Single Arm Dumbbell Snatch : x16 alternating
A2) Single Arm KB Front Squat : x6/arm

A3) single arm kettlebell push press : x6/arm
A4) Strict Pull Variation: Choose one, then rest 60s

  1. x10-12 Ring Row @ 3111
  2. x10-12 Banded Pull Ups @3111
  3. x3-8 Strict Pull Ups
  4. x3-5 Weighted Pull Ups
    x 5 Sets

B) Core Work: 1 Minute Core Movement
1 Minute Rest
x 4 Sets

Selection
*max plank on hands
*abmat sit up
*tuck ups
*v-ups


Friday October 8, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Olympic Weightlifting - Clean / Bend: Skill focused
8 Sets
Every 90s; choose one to do below

  1. 4-6 Hang Muscle Clean
  2. 3-5 Hang Power Clean
  3. 1-2 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8: 20 Minute Amrap
10 Air Squats
8 Russian KBS
6 No Push Up Burpees
3 TNG Power Clean and Push Jerk *light, 30-40% of what you hit today

note: if you didnt power clean your bodyweight for part A, perform box jumps with step down


Saturday October 9, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Deadlift + Bench Press: 6-8 Bench Press *pause 3 count at the chest
@3 down 1.1.1.1 Deadlift; rest 10s b/w clusters
x 4 Sets

*clusters on the DL - step back from the bar each time
B) Back Squat : 15 Minute Amrap; Grind through
3 Back Squats
10 Goblet Step Ups
10 Steps/Side lateral banded Walk
20-30s Side Plank/side

*push your weight from two weeks ago


Sunday October 10, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 3 Wall Walks
3 Rope Lowers
30-60s Hollow Body Hold
20-30s Hanging L-sit
15 Cal Row
x 15 Minute Amrap for quality

Options
Wall Walks > Handstand Walk 10-20yd
Rope Lowers > Strict Rope Pull Ups x 2-3/side
Hollow Body Hold > Hollow Rock

B) Skill Rate Practice: EMOM x 8 Sets
M1: 10 No Push Up Burpees or 8-10 Burpees
M2: 10 American KBS

C) LE 1 - LE 2: Int/Adv

90s Row @ 85%
rest/walk 9 Minutes
x 2 Sets


Monday October 11, 2021
Title: Monday
Status: pending

Warmup: Get set up, and get after it - this is meant to be pretty sustainable efforts here

A) Easy Aerobic; Carry + Isometric Focused: 10 Minute Assault Bike
+
2 minute transition
+
10 Minute Amrap
50yd Farmers Carry
30s Wall Sit
20yd Bear Crawl
+
2 minute transition
+
10 Minute Row
+
2 minute transition
+
10 Minute Amrap
20 Prisoner Step Ups
50 Jump Rope Singles


Programming 9.28 – 10.4

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2021-09-28
End Date: 2021-10-04

Tuesday September 28, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

A1) Front Squat - Catalyst: @3211; x3; rest 60s

*all sets tough but solid with tempo
A2) Core: one of the variations below; rest 60s

x 4 Sets

8-12 Strict Toes to Bar
8-12 Strict Knees to Elbows
12-20 Strict Hanging Leg Raise *bent or straight
20-30 Sit Ups
B) Strength Endurance; Single Leg + Push (h) + Pull (h): 4 Sets
10-12 DB Step Ups
6-8 Close Grip Bench Press
6-8 Supinated Bent Over Barbell Row

*grind through, use tough weights and get the work done


Wednesday September 29, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

A) Olympic Weightlifting - Snatch / Bend: Skill focused
8 Sets
Every 90s; choose one to do below

  1. 6-8 Hang Muscle Snatch
  2. 4-6 Hang Power Snatch
  3. 2-3 Power Snatch

*stick to weights/movements you can perform technically sound
B) MAP 6 - Mixed Cyclical: 15 Minute Amrap
800yd Run
30/25 Cal Bike
20/15 Cal Row

*if you cannot run the entire 400yd, perform walk/jog intervals


Thursday September 30, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Single Arm Dumbbell Snatch : x16 alternating; rest 30s
A2) Single Arm KB Front Squat : x6/arm; rest 30s

A3) Single Arm Kettlebell Press: x6/arm; rest 30s
A4) Strict Pull Variation: Choose one, then rest 60s

  1. x10-12 Ring Row @ 3111
  2. x10-12 Banded Pull Ups @3111
  3. x6-10 Strict Pull Ups
    x 5 Sets

B) Core Work: 1 Minute Core Movement
1 Minute Rest
x 4 Sets

Selection
*max plank on hands
*abmat sit up
*tuck ups
*v-ups


Friday October 1, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Olympic Weightlifting - Clean / Bend: Skill focused
8 Sets
Every 90s; choose one to do below

  1. 6-8 Hang Muscle Clean
  2. 4-6 Hang Power Clean
  3. 2-3 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8: 20 Minute Amrap
3 Burpees
6 Russian KBS
9 Wall Balls
30 Double Unders or 90 Singles


Saturday October 2, 2021
Title: Saturday
Status: pending

Warmup: Caoches Choice

A) Deadlift + Bench Press: 8-10 Bench Press *pause 1 count at the chest
@3111; x6-8 Deadlift
rest 90s
x 4 Sets

*work off your #s from two weeks ago, these are all working sets
B) Back Squat : 5 Back Squats
10 DB Reverse Lunges
10/8 Cal Assault Bike
30-60s Plank or Ring Plank
rest/walk 2 minutes
x 4 Sets

*push your weight from two weeks ago


Sunday October 3, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 3 Wall Walks
3 Rope Lowers
30-60s Handstand Hold or Walk 10yds
20-30s Hanging L-sit
15 Cal Assault Bike
x 15 Minute Amrap for quality

B)

EMOM x 6 Sets
M1: 10 No Push Up Burpees or 8-10 Burpees
M2: 10 American KBS

C) LE 1 - LE 2: Int/Adv

60s Row @ 85%
rest/walk 4 Minutes
x 3 Sets

Novice

60s Row @ 85%
rest/walk 1 Minute
x 5 Sets


Monday October 4, 2021
Title: Monday
Status: pending

Warmup: Get set up, and get after it - this is meant to be pretty sustainable efforts here

A) Easy Aerobic; Carry + Isometric Focused: 15 Minute Amrap
15 Cal Row
30yd/arm KB Mixed Rack Suitcase Carry
20yd Bear Crawl

+
3 Minute Transition
+
15 Minute Amrap
200m Run
30s Wall Sit
30 yd/arm Mixed Rack Overhead Carry
+
3 Minute Transition
+
15 Minute Amrap
15 Calorie Bike
12 Front to Side Plank
15 Table top Glute Bridges

Notes;
15 Minutes at a 60 minute pace


Programming 9.18 – 9.27

By: 0

Workout Log: CFSB - Class Programming Start Date: 2021-09-18 End Date: 2021-09-27 Saturday September 18, 2021 Title: Saturday Status: missed Warmup: Caoches Choice A) Deadlift + Bench Press: 8-10 Bench Press *pause 1 count at the chest rest 60s @3111; x6-8 Deadlift rest 60s x 6 Sets *start light and build across sets; last 3 sets use the same weight B) Back Squat : 5 Back Squats 10 DB Walking Lunges 15 Cal Assault Bike 30-60s Plank or Ring Plank rest/walk 2 minutes x 5 Sets *start light and build across sets; last two sets use the same weight ----- Sunday September 19, 2021 Title: Sunday Status: pending A) UB Gymnastics: 5 Wall Walks 5 Rope Lowers 30-60s Handstand Hold 20-30s Hanging L-sit 15 Cal Assault Bike x 20 Minute Amrap for quality B) Lactic Endurance Test: 250m Row 10 American KBS 10 No Push Up Burpees 10 American KBS 10 No Push Up Burpees 10 American KBS 250m Row rest/walk 1:4 x 2 Sets; each set at 100% ----- Monday September 20, 2021 Title: Monday Status: pending Warmup: Get set up, and get after it - this is meant to be pretty sustainable efforts here A) Easy Aerobic; Carry + Isometric Focused: 15 Minute Amrap 15 Calorie Bike 50 yd Farmers Carry 30s Plank on Hands + 3 Minute Transition + 15 Minute Amrap 200m Run 50yd Goblet Carry 20s Side Plank/side + 3 Minute Transition + 15 Minute Amrap 15 Cal Row 20yd Bear Crawl 30s Reverse Plank Notes; 15 Minutes at a 60 minute pace ----- Tuesday September 21, 2021 Title: Tuesday Status: pending Warmup: Coaches choice A1) Front Squat - Catalyst: @3211; x5; rest 60s *all sets tough but solid with tempo A2) Core: one of the variations below; rest 60s x 4 Sets - 8-12 Strict Toes to Bar 8-12 Strict Knees to Elbows 12-20 Strict Hanging Leg Raise *bent or straight 20-30 Sit Ups B) Strength Endurance; Single Leg + Push (h) + Pull (h): 4 Sets 8 DB Reverse Lunge rest 60s 8 Medium Grip Bench rest 60s 8 Bent Over Barbell Row rest 60s ----- Wednesday September 22, 2021 Title: Wednesday Status: pending Warmup: Coaches choice A) Olympic Weightlifting - Snatch / Bend: Skill focused 8 Sets Every 90s; choose one to do below 1. 6-8 Hang Muscle Snatch 2. 4-6 Hang Power Snatch 3. 2-3 Power Snatch *stick to weights/movements you can perform technically sound B) MAP 6 - Mixed Cyclical: 5 Minute Bike 2 Minute Rest 5 Minute Row 2 Minute Rest 5 Minute Run ----- Thursday September 23, 2021 Title: Thursday Status: pending Warmup: Coaches Choice A1) Strict Pull Variation: Choose one, then rest 30s 1. x10-12 Ring Row @ 3111 2. x10-12 Banded Pull Ups @3111 3. x6-10 Strict Pull Ups A2) Single Arm KB Front Squat : x8/arm; rest 60s x 4 Sets B1) Dumbbell RDL: x12-15; rest 30s B2) Single Arm Kettlebell Press: x15-20; rest 60s x 4 Sets C) Core Work: 1 Minute Abmat Sit ups 1 Minute Rest x 4 Sets ----- Friday September 24, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) Olympic Weightlifting - Clean / Bend: Skill focused 8 Sets Every 90s; choose one to do below 1. 6-8 Hang Muscle Clean 2. 4-6 Hang Power Clean 3. 2-3 Power Clean *stick to weights/movement you can perform technically sound B) MAP 8.5: 20 Minute Amrap 12 Alternating DB or KB Snatch 10 No Push Up Burpees 30 Double Unders or 90 Singles *do it again! lets practice pacing here ----- Saturday September 25, 2021 Title: Saturday Status: pending BRING A FRIEND DAY! :D ----- Sunday September 26, 2021 Title: Sunday Status: pending A) UB Gymnastics: 5 Wall Walks 5 Rope Lowers 30-60s Handstand Hold 20-30s Hanging L-sit 10 Cal Easy Row x 15 Minute Amrap for quality B) Skill Rate Practice: EMOM x 4 Sets M1: 10 No Push Up Burpees M2: 10 American KBS M3: Walk/Rest C) LE 1 - LE 2: Int/Adv - 60s Row @ 85% rest/walk 6 Minutes x 3 Sets Novice - 60s Row @ 85% rest/walk 2 Minutes x 5 Sets ----- Monday September 27, 2021 Title: Monday Status: pending Warmup: Get set up, and get after it - this is meant to be pretty sustainable efforts here A) Easy Aerobic; Carry + Isometric Focused: 15 Minute Amrap 200m Run 50 yd Farmers Carry 20s Side Plank/side + 3 Minute Transition + 15 Minute Amrap 15 Cal Row 50yd Goblet Carry 30s Plank on Hands + 3 Minute Transition + 15 Minute Amrap 15 Calorie Bike 20yd Bear Crawl 30s Reverse Plank Notes; 15 Minutes at a 60 minute pace