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Wednesday 7.26.17

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Technique Primer : Tall Clean - 3 x 3 (light)
●  Clean+JerkDip-
75%x(3+1)x2, 80%x(2+1)x3

●  Power Jerk - 75% 2x3 , 80% 3x2

●  Back Squat - 85% 5x2

●  Floating Halting Clean Deadlift (mid-thigh) - 100%x3, 105% 2x3

-Weighted Back Extension - 3x10
-Weighted Sit-Up - 4x10
-Crunch - 3 x max

Monday 7.24.17

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. Technique Primer : Tall Snatch - 3 x 3 (light)

●  Snatch - 75% 2x3, 80% 3x2

●  Jerk - 75% 2x3, 80% 3x2

●  Pause Front Squat + Front Squat - 70% x (1+1) x 5

●  Floating Halting Snatch Deadlift (mid-thigh) - 100%x3, 105%x3 x 2 sets

-Weighted Back Extension - 3x10
-Hanging Leg Raise - 4 x max (30 reps minimum)
-Reverse Crunch - 3 x max

Mindfulness Mondays: Journey Over Destination (How to Build Consistent Satisfaction in Your Work)

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There’s a common mistake people make when setting goals, or trying to create positive life changes. It leads to elevated stress and unhappiness if you aren’t aware of it. The mistake is to focus on the destination of where you’re going instead of the journey of what you’re doing. When you overemphasize the endpoint of a journey, you get caught longing for what will be, instead of accepting what is.

“Desire is a contract you make with yourself to be unhappy until you get something.”Naval Ravikant

Longing for the destination of whatever you’re doing creates unhappiness and distress in the present.

Veruca Salt Syndrome

Remember the demanding young girl in Willy Wonka and the Chocolate Factory?

“I want a golden goose...and I want it now!"

Desire fixed her focus on something she didn’t have. She wanted that golden goose, and not having it created incredible frustration! It’s an extreme example, but you and I behave like Veruca from time to time. This is an age of instant gratification. Food, movies, music, and more can be yours with the tap of a screen. Expectations of immediacy (impatience) creep into other parts of life without you realizing. I call it Veruca Salt Syndrome. ;) It’s when you let the fact that you haven’t reached your destination yet bring you down. Progress takes patience. Projections, goals, and expectations are great to hold you accountable. But sometimes it just takes longer than you think it will to accomplish something you set out to do. And that’s okay! When you latch on to the end result, you limit your satisfaction and happiness to a specific point in time. Crossing the “finish line” brings a surge of joy! But it doesn’t take long before you attach to another destination. The cycle repeats itself... Unless you decide to change your mindset! Instead of focusing on the end-point, think about what you can do to make progress towards the destination.

Focus on the Journey

Emphasizing the journey means you get satisfaction from the work you put in, not just the end result. Doing this links your satisfaction to something that’s in your control (the work you put in). Focusing on the results of your work (the destination) does the opposite. It links your personal satisfaction to something outside of your control. It will always be more productive to focus your energy on what's in your control. Here’s how to get started. [caption id="attachment_296" align="alignnone" width="650"] Hiking is literally about the journey. When you start wishing you were at the destination, the hike loses its fun.[/caption]

How to Start Paying Attention to the Journey

1. Accept that progress takes patience, and that a journey is made from small steps.

The infamous “startup in a garage” stories are a great lesson here. Anything great that’s ever been done started from nothing and grew over time. You don’t get where you want to go in massive leaps. It all happens in small steps.

2. Ask yourself three big questions every day to stay focused on the journey.

  • What can I do today to make it a great day? This focuses you on action instead of desire.
  • Am I working from my priorities? This question is about focus. I’ve been a Type-A overachiever for most of my life. I always tried to do too much at once. Now, I choose to do fewer different things in my life. But most things I do week-to-week matter to me. If you answer “yes” to this, then you know you’re heading in the right direction! If not, you need to rebalance what you spend your time on week-to-week. Clarify your priorities with The 20 Minute Life Checkup if needed.
  • Am I working on high-impact activities?  There are countless ways to approach any goal/priority. If you believe you’re working towards your destination in an effective manner, take comfort in the fact that you’re working towards your destination! If not, take the opportunity to explore a different path.

3. Keep track of the little wins in your day-to-day

Some days, it can feel like you didn’t do much of anything. It’s a corrosive feeling that I’m all too familiar with it. But I started keeping better track of the little things in my life and work. It gives me pride to count the little victories every day. Here’s my current strategy for tracking the little things:
  • Keep a "Work Journal” that answers two questions 1. What did I work on today? Appreciate what you’ve done. Even the little tasks! 2. What are the 3 most important things that I should focus on tomorrow? Prime yourself you for future action. It makes tomorrow easier. :)
  • Keep a gratitude journal at home Appreciating the many gifts you have helps to raise your spirits when done consistently. For advice on how to get started, check out this guide.

Journey > Destination

When you’re doing something new, or chasing a big goal, it’s natural to get excited about what’s to come. Don’t let your enthusiasm infect you with excess amounts of desire. Latching on to your end goal breeds dissatisfaction. Instead, focus on the journey. :) When you get satisfaction from the process of taking action, you’re always in control. You don’t get bent out of shape when things don’t go according to plan. All that matters is the quality of the effort you put forth.
Patrick Buggy is a coach and writer at MindfulAmbition.net, where he shares mindful strategies to help you live your best life. To start every week on the right foot, join the free newsletter: Mindful Monday Mornings.

Monday, 7.23.17

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Amateur

Back Squat 3×5, Add 5 pounds to your last Back Squat workout.

Press 3×5, Add 2.5 pounds to your last Press workout.

Collegiate

Bent Over Row 5. 5. 5. 5. 5, work up to a heavy 5

Push Press 3. 3. 3

Conditioning

10 Minute AMRAP Single Arm DB Power Snatch - 10 reps (alternate arms as needed) Sandbag Walking Lunge - 25 yards

Programming 7.24 – 7.30

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[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]CFSB COMPETITION – New Wods on the Block – This will be our first official competition we will be hosting, if you all make it a success, you’ll see more in the future! CFSB Power Athlete Pizza  Mindfulness Mondays: Why Rushing is Never Worth it (Your Brain is Tricking You) CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**[/x_accordion_item][x_accordion_item title="Monday 7.24" open="false"]FIT A. 5 Rounds 3 Front Squats - HEAVY, pulled from rack 6 Strict Pull Ups B. Amrap in 15 minutes 200m Run 15 Box Step Ups 15 Wall Balls C. If time allows, extra credit Single Arm DB Bent Over Row 31X2 8.8.8.8, rest 30-60s between arms, build COMP A. 5 Rounds 3 Front Squats - HEAVY, pulled from rack 3 Weighted Pull Ups B. Amrap in 15 minutes 200m Run 15 Weighted Box Step Ups 55/35 - goblet 15 Wall Balls 20/14 C. If time allows, extra credit Single Arm DB Bent Over Row @ 31X2 8.8.8.8, rest 30-60s between arms, build Score: A - score the heaviest front squat and wpu if comp. B. Score rounds + reps. Don't score C, just do it. Notes: A.You can stay heavy the whole time or build. Move your ass, this shouldn't take more than 20 minutes. B. These are step ups, not jumps, the step ups don't have to be "strict" just make sure they look clean. C. 2 second holds at the top to work that finish position.     [/x_accordion_item][x_accordion_item title="Tuesday 7.25" open="false"]FIT A. 15 Minutes to establish a Deadlift 3rm @ 32X1 B. 10 Rounds for time 3 Heavy Strict Presses, pull from floor 6 Burpees 9 Russian Kettlebell Swings D. Optional Upper Body Push Accessory – If time allows, to be done after class Single Arm Dumbbell Bench 41X1 8.8.8.8 COMP A. 15 Minutes to establish a Deadlift 3rm @ 32X1 B. 10 Rounds for time 3 Heavy Strict Presses, pull from floor 6 Burpees Over Bar 9 Russian Kettlebell Swings 70/55 D. Optional Upper Body Push Accessory – If time allows, to be done after class Single Arm Dumbbell Bench @ 41X1 8.8.8.8 Scoring. A - score weight, B - score time and weight Notes: A. You hit 5's last week, you should be able to beat it today with the DLx3 B. Grind through it, keep it heavy and strict. C. This time its a longer descent, keep the the 4 down.[/x_accordion_item][x_accordion_item title="Wednesday 7.26" open="false"]FIT A. Coaches Choice Oly Warm Up B. Every 90s for 8 Rounds Hang Power Snatch x 4 C. For time 15.10.5 Sumo Deadlift High Pulls Box Jumps 20/12 finish with Row 750/650 COMP A. Coaches Choice Oly Warm Up B. Every 90s for 8 Rounds Power Snatch + Hang Snatch + Overhead Squat C. For time - NOTE THE PENALTY FOR BREAKING 15.10.5 Unbroken Sumo Deadlift High Pulls 95/65 Box Jumps 24/20 finish with Row 750/650 Scoring: B. score weight, C. Score time. A. It's skill work, use it to determine where you should sit with your scaling for the day for the lifting. B. Score heaviest weight, build. C. For each time you break from doing touch and go reps on the SDHP, you owe 20 burpees to be performed at the end of the workout. This means if you are doing the COMP scaling, I want you to move your ass - I don't want you to grind, I want a fast spin.[/x_accordion_item][x_accordion_item title="Thursday 7.27" open="false"]FIT A. 3×10 Overhead Squats with PVC or Bar into the warm up. B. 18 Minutes to establish a Back Squat 5rm @ 30X1 C. 4 Rounds 10 Bent Over Barbell Row 20 Reverse Lunges in place COMP A. 3×10 Overhead Squats with PVC or Bar into the warm up. B. 18 Minutes to establish a Back Squat 5rm @ 30X1 C. 4 Rounds 10 Bent Over Barbell Row 20 Front Rack Reverse Lunges in place Scoring: B. weight, C. Weight(s) Notes: A. Build on the last couple weeks worth of weights as comfort allows B. Go off of the last three weeks worth of 7's, beat those. C. Fit - Keep the bent over row clean, you can use bodyweight or any implement for weight in lunges. Comp - use a barbell in the front rack position for the FRRL[/x_accordion_item][x_accordion_item title="Friday 7.28" open="false"]FIT A. 18 Minutes to establish a Bench Press 3rm @ 31X1 B. Amrap in 20 Minutes 5 Deadlifts Heavy 10 Knee to Elbow 20 Incline Push Ups 50 Single Unders or 25 Doubles COMP A. 18 Minutes to establish a Bench Press 3rm @ 31X1 B. Amrap in 20 Minutes 5 Deadlifts Heavy 10 Toes to Bar 20 Hand Release Push Ups 50 Double Unders Scoring: A. weight, B. Total Reps and weight used. Notes: A. Play off of your prior bench numbers over the last few weeks. B. You've hit heavy 15's and 10's over the last few weeks. Now you are hitting heavy 5's, you should be able to move the weight up a little. [/x_accordion_item][x_accordion_item title="Saturday 7.29" open="false"]A. "now you done f*cked up" <---NSFW 3 Minute Bike for Calories rest 1 minute 3 Minute Run for yardage rest 1 minute 3 Minute Row for calories rest 1 minute 3 minutes Prowler for yardage 90/70 rest 1 minute 3 minutes of Farmers Walk 70/55 rest 1 minute 3 minutes of Burpees Scoring: Everything separately, woohoo! good luck. Notes: I'll be starting everyone off on different movements here.[/x_accordion_item][x_accordion_item title="Sunday 7.30" open="false"]FIT AND COMP A. 35 Minute Amrap 10 Turkish Get Ups walk 100m fast 10 Left Arm Push Presses 10 Right Arm Push Presses walk 100m fast 10 Left Arm KBS 10 Right Arm KBS walk 100m fast 10 Left Leg BSS 10 Right Leg BSS walk 100m fast Notes: Score nothing, just get in and flow through it.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Friday, 7.21.17

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Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Chin Up 3x Max Reps

Collegiate

Snatch Pull 1x2 100%, 2x2 100% + 10lbs. 2x2 100% 2x2, Start with your last set of heavy snatch.

Close Grip Bench Work up to a heavy 5 reps then one set of max reps @ 80%.

Conditioning

5 Rounds Lateral Skiers Low Box - 20 Dynamic Step Ups - 10 right and 10 left. Goblet Squat Hold - 30 seconds

Extra Credit

4 Rounds Deficit Push Ups - 25 Hammer Curls - 10

Thursday, 7.20.17

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Amateur

Back Squat 3×5, Add 5 pounds to your last Squat workout.

Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout.

Collegiate

Front Squat 5x3 @ ~85% of the heavy triple you did on Monday.

Power Clean 1x3 @ 75%, 1x3 @ 80%, 2x3 @ 85%

Conditioning

10. 9. 8. 7. 6. 5. 4. 3. 2. 1. Ball Slams Parallel Bar Dips

Power Athlete Pizza

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Today we have a special guest Wellness Wednesday post from Coach Carl who shows us how to make the delicious Power Athlete Pizza Crust. This is seriously the best gluten-free crust I have ever tried either home-made or at a restaurant. It takes a bit of work, but it's worth it. Thanks to Carl and Power Athlete for sharing it with us! Pizza Crust Ingredients: 1 cup water 8 tbs grass-fed butter 1 tsp sea salt 2 tsp minced garlic 1 1/2 cups tapioca flour 2 eggs 1/2 cup coconut flour Directions: Preheat the oven to 350 degrees F. In a saucepan, combine the butter, water and salt and bring to a boil. Remove from the heat and stir in the garlic and tapioca flour. Mix well and let it cool for 5 minutes. Add the eggs making sure to keep mixing and then add coconut flour. Knead the dough until it starts to resemble pizza crust Place the dough onto a parchment papered baking sheet and spread it out until it looks like pizza crust. Put it in the oven for 35 minutes. Pull it out when the bottom starts to brown. Pizza Ingredients: Pizza Sauce to your liking Boars Head Pepperoni 1 Pound of Ground Beef seasoned to test with salt, pepper, onion powder, and garlic salt 1/2 Pound of Bacon Mozzarella Cheese to liking 1 Onion, and Baby Bella Mushrooms Credit for the crust recipe goes to Power Athlete HQ http://pahq.co/1NKeM6l

Tuesday, 7.18.17

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Amateur

Deadlift 1×5, Add 10 pounds to your last Deadlift workout.

Pull Up 3x Max Reps

Collegiate

Back Squat 1 x 2 @ 70%, 5 x 2 @ 80%.

Push Press 3. 3. 3, Work up to a heavy 3 reps.

Conditioning

8 Rounds 10 seconds Quick Feet, immediately transition into the sprint 80 yard Sprint (40 yards out and back) Rest 60 seconds