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Thursday 7.20.17

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  1. Thursday - Day 4 Technique Primer : Press in Clean - 5, 4, 3 (ascending weights)
    • ●  Power Clean - 75% 5x3
    • ●  Overhead Squat - 75% 5x2
    • ●  Snatch Push Press - 70% 5x5 (% of snatch)
    • ● Clean Pull - 90% 5x3
      Back Extension - 3x15 Weighted Plank - 4 x 20-30sec Seated Plate Twist - 3x15/side

Monday 7.17.17

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Good For:
  • Squat strength
  • Improving postural strength in FS/clean
  • Pulling strength
Notes:
  • Pulling weights can be adjusted up if they feel too light. Lift-offs should be difficult, pulls moderate, and floating halting deadlifts difficult but within your ability to maintain proper positioning and complete back arch.
  • Select weights by feel for technique primers at start of workouts - these should be light, and the emphasis on the precision of the movement, not the weight.
  • For Saturday's heavy single snatch and clean & jerk, give yourself a max of 3 misses before stopping, and never finish on a miss - drop the weight and take a last single to finish on a make.
  Monday Day -1 Technique Primer : Tall Snatch - 3 x 3 (light)
  •     Snatch - 75% 5x3
  •     Jerk - 75% 5x3
  •     Back Squat - 75% 5x3
  •     Floating Halting Snatch Deadlift (mid-thigh) - 100% 3x3 -Weighted Back Extension - 3x10 -Hanging Leg Raise - 4 x max (30 reps minimum) -Reverse Crunch - 3 x max

Mindfulness Mondays: Why Rushing is Never Worth it (Your Brain is Tricking You)

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The adrenaline hit me like a slap in the face. I had slept through my alarm...again. I developed the unfortunate habit of sleeping through my alarm while studying in Copenhagen, Denmark. It led me to miss half of a mid-term exam. And I nearly missed a bus departure for a weeklong class trip! Everyone has their own version of this story, feeling behind during an important situation. Trying to “catch up” is a stressful experience! Whenever I slept through an alarm, I would leap out of bed and start rushing around like a madman. In the moment, rushing feels like the only way to remedy the situation.
“I’m running behind, so I need to rush to catch up!”
But in reality, rushing to “catch up” is rarely worth it! The amount you “catch up” pales in comparison to the added stress you create by rushing.

The Myth of "Catching Up" (And why the Odds are Stacked Against You)

Rushing is a simple exchange, with inputs and outputs. You put something in (extra physical and mental energy) to achieve a result (“catching up”). But the positive results from rushing are marginal at best. You never truly catch up! And the cost for acquiring those marginal benefits significantly outweighs their benefit. Let’s say you’re running late to a meeting and decide to speed on your way there. Instead of going the 60mph speed limit, you push it to 72mph. What used to take you 15 minutes now only took about 12. But saving those precious three minutes costs you significantly. You're putting yourself at greater risk for physical harm (crash), mental harm (stress), and financial harm (speeding ticket). Rushing adds stress and anxiety to your life. Over time, this can make a big difference in your default mental state. Even if it doesn’t feel significant in the moment, the difference between a peaceful mind and a somewhat stressed mind is significant. It impacts everyone around you as well. The stress of needing to act quickly can be worth it when your wellbeing is threatened…But in modern times, those situations are few and far between. With that in mind, why don’t you bat an eye when you see coworkers frantically rushing around the office? Why is rushing so commonplace?

The Brain that Cried Wolf

The modern brain is poorly calibrated to understand threats. This has nothing to do with your intelligence. It’s a natural byproduct of human evolution. Fear’s role is to motivate you to act swiftly to prevent a threat to your wellbeing. But in today’s society, most people don’t experience situations with legitimately harsh consequences. Our distant ancestors faced frequent threats from wild animals, unforgiving elements, and warring enemies. Modern man’s most common “threats” involve nothing more than short-term emotional or physical discomfort. Your brain has new inputs in today’s world, but the operating system is the same as our “caveman” ancestors. This is why rushing around is so commonplace in modern society. Situations with minor consequences feel significant in the absence of anything more dangerous. The result: unnecessarily elevated levels of stress and anxiety.
You fear the consequences of “falling behind” at work, so you work frantically to try and make up for it. You fear what will happen if you arrive a few minutes late to something, and drive aggressively to get their faster.
Both of these scenarios exemplify the stacked equation of rushing. The marginal gains in either case aren’t worth the added stress. This isn’t to say that working quickly is never worth it. Sometimes it’s necessary. But it should come from a place of genuine inspiration and internal motivation, not fear. Letting fear take over on a regular basis is unnecessary and harmful to you and those around you. Fortunately, there are a host of ways to take control in these situations! You can learn to understand when it’s worthwhile to rush.

3 Situations to Cultivate Awareness and Reduce Stress

Awareness is your antidote to unnecessary stress. When you pause to identify the real consequences of everyday fears (rejection, “falling behind”, running late, etc.) you give yourself the opportunity to act intentionally. Instead of letting fear take over, you understand when the consequences of rushing won’t be worth the added stress. Here are three different situations where you can cultivate awareness to minimize rushing and reduce stress:

In the Moment

Cultivate awareness and notice when you start to rush. Take a minute to pause and evaluate your scenario. Think through the benefits and consequences of rushing by asking yourself two questions:
  1. What’s the worst that could happen if I act normally, and don’t rush? This tends to be surprisingly insignificant. (e.g. “My friend will be by themselves for 10 minutes.” or “I get a little embarrassed for 30 seconds.”)
  2. What are the best and worst-case scenarios if I choose to rush?
The best will likely be a marginal improvement from acting normally, while the worst may be significant. (e.g. Best: You arrive at my destination 5 minutes earlier. Worst: You get a speeding ticket or get in a crash.)

In Preparation

It’s easy to feel behind when you’ve lost control of your schedule. This lack of control is often a matter of priority. It’s a sign that you’ve let too many commitments into your life that don’t align with what matters to you. Give yourself more control with these three strategies:
  1. Start saying “no”
 Take control of your schedule by saying “no” to more things. Spend your time on things that you value. (Use the 20 Minute Life Check to get started here.)
  2. Organize to-do's by urgency and priority This framework was popularized by Stephen Covey (author of 7 Habits of Highly Effective People) and used by President Dwight Eisenhower. It will help you focus on the right tasks by identifying what's actually important.
  3. Cultivate space Create space in your day by scheduling short breaks to reflect or give your mind a break. Active reflection time and subconscious processing time are critical to doing your best work.

After the Fact

Reflect on the times when you do choose to rush. Ask yourself:
  • Was it worthwhile?
  • Why or why not?
Hindsight is 20/20, so use it to calibrate your sense of urgency for future scenarios.

Vanquish Insignificant Fears to Live With Intention

Modern society has it’s legitimate dangers. But most common fears have insignificant consequences. Conquer your fear of falling behind by staying present to the true consequences of your actions. Some of the best advice I’ve ever received came from a friend in a three word text when I was running late.
“Sweet, no rush.”
Next time you’re running late or feel behind at work, take a minute to breath and find your center. Then, evaluate your scenario, and act accordingly. The world will be a better place when you do!
Based in Chicago, IL, 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, 7.17.17

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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

Front Squat 3. 3. 3. 3, For the last 6 weeks we have been using percentages. For today, I want you to work up to a heavy triple on the back squat.

Power Snatch 4x3 @85% of last weeks heavy 3

Conditioning

10 Minute AMRAP Max Ring Rows 3 Get Up Get Ups on each arm

Programming 7.17 – 7.23

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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"]Primal Kitchen Part 3 - It's here! Mindfulness Mondays: The Iceberg Method — Hack Your Routine to Create More Mindful Moments   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 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 7.17" open="false"]FITNESS AND COMP A. 15 Minutes to establish a Deadlift 5rm @ 31X1 B. For Time - 20 minute time cap 5 Presses Heavy 50 Double Unders or 100 Singles 5 Presses Heavy 40 Ball Slams Heavy 5 Presses Heavy 50 Double Unders or 100 Singles 5 Presses Heavy 40 Kettlebell Swings HEAVY 5 Presses Heavy C. Optional Upper Body Push Accessory – If time allows, to be done after class 2 Rounds 15 Front Raises 15 Lateral Raises 15 Rear Delt Raises Max Incline Push Ups Score: A. Deadlift weight B. Time and press weight Notes: A. Play off of last weeks DL B. Presses are pulled from the floor, everything else is self explanatory C. I want your incline set so that you can at least hit a hard 15-20 or more[/x_accordion_item][x_accordion_item title="Tuesday 7.18" open="false"]FITNESS A. 20 Minutes to finish Front Squat 3×5 @ 32X1 B. 6 Rounds 10 Strict Pull Ups/Ring Rows 15 Wall Balls 200m Run C. Optional Pulling Work – If time allows, to be done after class 2 Rounds 10 Scap Pulls 10 Hammer Curls 20 Straight Arm Lat Pull Downs COMP A. 20 Minutes to finish Front Squat 5.5.5 @ 32X1 B. 6 Rounds 10 Strict Pull Ups 15 Wall Balls 30/20 200m Run C. Optional Pulling Work – If time allows 2 Rounds 10 Scap Pulls 10 Hammer Curls 20 Straight Arm Lat Pull Downs Scoring: A. Front Squat Weight(s) B. Time C. Do it. Notes: A. Fitness, all sets heavy - Comp, build - everyone, follow the 2 at the bottom B. These reps don't have to be unbroken, just grind through. C. Do it[/x_accordion_item][x_accordion_item title="Wednesday 7.19" open="false"]FITNESS A. Coaches Choice Oly Warm Up B. Every 90s for 12 Rounds Odd Rounds: Snatch Deadlift x 2 Even Rounds: Hang Power Snatch x 2 C. For time 30 Sumo Deadlift High Pulls Row 750/650 COMP A. Coaches Choice Oly Warm Up B. Every 90s for 12 Rounds Odd Rounds: Hang Power Snatch + Overhead Squat Even Rounds: Snatch Deadlift + Full Snatch C. 30 Sumo Deadlift High Pulls 95/65 Row 750/650 Scoring: Score weight range for B, Score time for C. Notes: B. Keep it smooth and technical C. Get after it here, but be careful with the SDLHP[/x_accordion_item][x_accordion_item title="Thursday 7.20" open="false"]FITNESS A. 18 Minutes to establish a Bench Press 5rm @ 31X1 B. For time 40 Knees to Elbows then perform 3 Rounds 20 Burpees Over the Bar 10 Heavy Deadlifts 10 Bench Dips / Dips COMP A. 18 Minutes to establish a Bench Press 5rm @ 31X1 B. For time 40 Toes to Bar then perform 3 Rounds 20 Burpees Over the Bar 10 Heavy Power Cleans 5 Muscle Ups Score A. Score the weight, B. Score the time. Notes: A. Beat last weeks if possible B. Choose a scaling you can move through at a consistent pace[/x_accordion_item][x_accordion_item title="Friday 7.21" open="false"]FITNESS A. 3×10 Overhead Squats with PVC or Bar into the warm up. B. 18 Minutes to establish a Back Squat 7rm @ 30X1 C. 3 Rounds @ the top of a 2:30 mark 12 Bent Over Barbell Row D. 5 Rounds @ the top of a 3 minute mark 20 Alternating Step Ups COMP A. 10.10.10 Overhead Squats with a small build during the warm up B. 18 Minutes to establish a Back Squat 7rm @ 30X1 C. @ the top of a 2:30 mark 12.12.12 Bent Over Barbell Row D. 5 Rounds @ the top of a 3:00 mark 20 Front Rack Step Ups Scoring A, don't score it, just do it right out of the gate. B, work up and try to beat last weeks, same for C. Choose something challenging for D. Notes A,B,C try to beat last week. D. Choose something challenging, you can move up if you miss your mark, also I want the height so that the knee is below the hip crease.  [/x_accordion_item][x_accordion_item title="Saturday 7.22" open="false"]FITNESS A. Amrap in 10 Minutes LR TGU 20 Singles 100m Jog B. 30 Minute amrap Teams of 2 - alternating rounds Run 200m 15 Kettlebell Swings 50 Singles COMP A. Amrap in 10 Minutes LR TGU 20 Singles 100m Jog B. 30 Minute amrap Teams of 2 - alternating rounds Run 300m 15 Alternating DB Snatches 30 Double Unders Scoring: Don't score A, just warm up. Score total rounds for B. Notes: Keep it smooth, if you could track your rounds I would want them at the same pace for every round.[/x_accordion_item][x_accordion_item title="Sunday 7.23" open="false"]FITNESS AND COMP A. Teams of 4 - 15 Minute Amrap 5 Pull Ups 10 Burpees 100 Yard Run rest 5 minutes Teams of 4 - 15 Minute Amrap 5 Push Ups 10 Box Jumps 50 Yard Prowler Push Scoring: Score rounds separately for both workouts. Notes: Next person shoots off once person moving hits either the run or the push.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Friday, 7.14.17

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Amateur

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

Chin Up 3x Max Reps

Collegiate

Clean Pull 1x2 @100%, 2x2 @100% +10lbs, 2x2 @100% +20lbs

Bench Press 5 reps then one set of max reps @ 80%.

Conditioning

6 sets Bottom Up Kettlebell Press - 10, I want three sets right and three sets left for 10 reps. Dips - 10

Thursday, 7.13.17

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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

Back Squat 5x3, We worked up to heavy heavy triple on Monday. I want you to do perform 5x3 @ 85-90% of that heavy triple.

Power Clean 3. 3. 3. 3. 3, Work up to a heavy triple.

Conditioning

4 sets Russian Kettlebell Swings - 15 Ninja Get Up to Vertical Jump - 5