A. Jerk – 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, 79%x3, 82%x2, 85%x1, HS
B. Drop to Split (weight by feel - try to beat last week's weights) – 4x3
C. Back Squat – 65%x10, 70%x8, 75%x6
D. Back Squat Jump (% of BS) – 20%x3x3
2017 06 05
A. Block Snatch (Knee) – 75%x3, 78%x2, 81%x2, 77%x3, 80%x2, 83%x1, 79%x3, 82%x2, 85%x1, HS
B. Snatch Deadlift on Riser – 90%x5, 95%x5, 100%x5
C. Overhead Squat (weight by feel - try to beat last week's weights) 5x3
D. Snatch Push Press (weight by feel - try to beat last week's weights) – 4x5
**Notation-- Looking up the catalyst program when a WEIGHT IS NOT ASSIGNED, it will indicate sets x reps!
2017 06 05
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
I want you to keep each of these lifts light and fast. While we are pyramid up, I don’t want you to struggle.
Bent Over Row 5. 5. 5. 5. 5
Push Press 5. 5. 5
Conditioning
10 Minutes AMRAP (Right) Single Arm Dumbbell Power Snatch - 7 reps (Right) Single Arm Dumbbell Walking Lunge - 25 yard (Left) Single Arm Dumbbell Power Snatch - 7 reps (Left) Single Arm Dumbbell Walking Lunge - 25 yard
2017 06 05
Mindfulness Mondays: Practice Radical Acceptance to Navigate Change
My hamstrings shouted at me.
As I attempted to sprint for the third round at the end of my workout, my strides slowed. I was running out of gas.
This shouldn't have come as a surprise...
I've gone for a run at most two times in the last few months.
I used to be a lot better at running. But that reality has changed, because my priorities have changed! I don't play running intensive sports like soccer or Ultimate anymore. I spend my time rock climbing, doing yoga, and strength training.
In most ways, I'm a better mover than ever before! I'm stronger and more flexible. But despite that, I still can't do some of the things that I used to be able to do.
A handful of years ago, this would have frustrated me to no end.
But today, I'm at peace with it. I accept reality for what it is: my body is not the same as it once was.
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 receive his most popular articles, join the free Mindful Ambition weekly newsletter.
No Judgement Zone
Mindfulness guides you to pay attention to moment you're in, without judgment. To be fully present, you need to be at peace with your current circumstances, regardless of what they may be. This means accepting your emotions, the sensations in your body, and the activity in your environment for what it is. It's neither good or bad, it just is! This is relatively easy to do in a normal day. You're used to the way things are, so it's easy to accept them. But it's much harder when things change suddenly. It's natural to start judging the situation.- You get caught in the rain on your walk home from work. Everything is soaked. You get upset.
- You're out of the house and your phone dies. Right as you were going to make a call! You get angry.
Adjusting to Change is Hard
When something in the world changes, it's easy to be caught off guard. The present reality no longer aligns with your expectations. You wish it had gone according to plan, and hold on that vision in your head. You become anchored to the past, stuck in a reality that no longer exists. This act of refusing to embrace the present moment is a source of much suffering. When you fail to accept the new reality for what it is, you can't function properly within it. You rationalize bad decisions, get grumpy and upset, and go into a downward spiral. Emotional reactions to change are normal. They happen automatically. But you can take a different path to avoid getting pulled into a negative place.Stop Resisting Reality
The mindful approach to new and challenging situations starts with radical acceptance. That first word, radical, is important. It means you are completely, totally, entirely embracing the present moment for what it is. You are not resisting reality. Radical acceptance keeps you from losing your cool in tough situations. It focuses you on what's important, and makes it easier to be solution-oriented. Caught in the rain? It's uncomfortable at first, but you realize it's no big deal. You'll be home soon enough. Your clothes will dry. Phone died when you're out running errands? It's disruptive to your plans at first. But it's okay. Your friend will understand why you didn't call them back right away.Practice Radical Acceptance
This week, notice when you find yourself resisting reality, take a minute to shift.- Pause to collect yourself in the present moment with a couple deep breaths.
- Examine the situation more clearly. What were your expectations? How did reality play out?
- Let go of expectations that are no longer serving you.
- Embrace reality as it is so you can keep moving forward.
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 receive his most popular articles, join the free Mindful Ambition weekly newsletter.
2017 06 05
[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"]Introducing Mindfulness Mondays
Amy's Treat Corner - Super Fun Drinky Time
Next Beginners fundamentals - Begins this week on June 6th!
8 year anniversary, you are all invited!
Summer Sports Performance Camp @ CFSB
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!)**
Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare[/x_accordion_item][x_accordion_item title="Monday 6.5" open="false"]FITNESS
A.
4 Rounds
Press x 3-5 @ 31X1
rest 30s
Dumbell Death March x 12
rest 30s
Russian Twists x 16
rest 60s
B.
9 Minute Amrap
3 Deadlifts - heavy
15 Hand Release Push Ups
COMP
A.
4 Rounds
Press + Push Press, 2+Max Reps
rest 30s
Dumbell Death March x 12
rest 30s
Russian Twist x 16
rest 60s
B.
9 Minute Amrap
Power Snatch + Hang Power Snatch + Hang Snatch (1+1+1)
4 Wall Walks
Notes:
Scoring: A, score heaviest weights used for the press sets, and the dumbbell death march weight. B, score rounds +.
Flow: Part A if you are moving smooth through the whole thing will take about 5:00 per round, I want you to build up in weight for the presses for A. Keep the DBDM weight moderate the whole time and work the back position. Part B, there isn't a ton of skill work we have time for today, so choose deadlifts if you have no idea what a wall walk or what the complex is.[/x_accordion_item][x_accordion_item title="Tuesday 6.6" open="false"]FITNESS
A.
4 Rounds
Back Squat x 3-5 @ 31X1
rest 20s
Max Strict Pull Ups
rest 3:00
B.
For time
40 Calorie Row
30 Lateral Russian Kettlebell Swings
20 Burpee Box Jumps with SD
C. Optional - if time allows - extra credit - not scored
practice double unders for 5 minutes afterwards to cool down
COMP
A.
4 Rounds
Back Squat 3.3.3.2 @ 30X1
rest 30s
Weighted Pull Up 3.3.3.3
rest 3:00
B.
For time
40 Cal Row
30 Lateral Russian Kettlebell Swings 70/55
20 Burpee Box Jumps 24/20
Notes:
Scoring: A. score back squat weights and number of pull ups or weight for Pull ups. For B, total time.
Flow: Build on the squats and the weighted pull ups, for strict pull ups just get after it, minimum of 3, anything less use a band. Lateral KBS may be unfamiliar, use a weight that makes sense for you.[/x_accordion_item][x_accordion_item title="Wednesday 6.7" open="false"]FITNESS
A.
20 minutes to finish - Warm Up
General Running Warm Up + Thacker Method
B.
Primer for workout
3 Rounds @ the top of a 2:30 starting at the bar
Run 300m
7 Overhead Squats
+
Run 200m
5 Overhead Squats
+
Run 100m
3 Overhead squats
C.
20 minute cap, for time
5 Rounds
300m Run
15 Overhead Squats
COMP
A & B - Same
C.
"Nancy" - 20 minute Cap
5 Rounds
400m Run
15 Overhead Squats 95/65
Notes:
A. Scoring, score time or rounds+reps if you didn't finish for C.
B. Flow
This workout starts right into the running warm up, then working through the thacker method as much as possible in the remaining time, we will flow through it fast - i've posted it below the notes, 20 minutes from the start.
You'll immediately go into the primer for the wod, @ the top of a 2:30 mark for 3 rounds building to the weight you want to use. this won't take long. As far as hash marks are concerned for my coaches who don't read the notes, there is a 50m mark, a 100m mark, and an obvious orange hash line for a 150m but no number.
Snatch
Snatch Position Stretches 3x10 sec
1) Bar on Quads
2) Overhead
3) OHS
A’s
1) Squatting Quad Muscle Snatch x3-5
2) Squatting Quad Power Snatch x3
3) Squatting Quad Power Snatch to Overhead Squat x3
4) Squatting Quad Squat Snatch x3
B’s: Pause at Start, Knees, Hips
1) 3 Part Pausing Power Snatch x3
2) 3 Part Pausing Power Snatch to Overhead Squat x3
3) 3 Part Pausing Squat Snatch x3
C’s:
1) 3 Part Pausing Power Snatch/2 Part Pausing Power Snatch/Full Speed Power Snatch x 1
2) 3 Part Pausing Power Snatch to Overhead Squat/2 Part Pausing Power Snatch to Overhead Squat/Full Speed Power Snatch to Overhead Squat x1
3) 3 Part Pausing Squat Snatch/2 Part Pausing Squat Snatch/Full Speed Squat Snatch x 1
[/x_accordion_item][x_accordion_item title="Thursday 6.8" open="false"]FITNESS
A.
Burgener Clean Warm Up
B.
Every 60s for 10 minutes
Deadlift x 2 @ 31X1
C.
Teams of 2
4 Rounds each - 75s to perform
5 Floor Press
Max Ball Slams in time remaining
rest 30s between rounds to transition
D. Optional - if time allows - extra credit - not scored
2x Max effort side plank hold each side, rest 45s between sides
COMP
A. Same
B.
Every 60s for 10 minutes
Power Clean x 2
C. Same
D. Optional - if time allows - extra credit - not scored
2x Max effort side plank hold each side, rest 45s between sides
Notes:
Scoring - score weight that was left on the bar. Score total ball slams between you and your partner and weights used for B.
Flow:
A: Quick 8 minute burgener warm up
B. 10 minutes to build to a weight you'll be using, then use that weight for the entire 10 minutes, the rule is, you can strip weight off, but you cannot add it back on.
C. If there is a huge disparity in weights for floor press, use a separate bar.[/x_accordion_item][x_accordion_item title="Friday 6.9" open="false"]FITNESS
A.
4 Rounds
Front Squat 2-4 @ 31X1
rest 60s
10 Left Arm Bent Over Rows
10 Right Arm Bent Over Rows
rest 2-3 minutes
B.
For time - 12 Minute Cap
Row 1k
50 Air Squats
30 Jumping Pull Ups
COMP
A.
4 Rounds
Front Squat 2.2.2.1
rest 60s
10 Left Arm Bent Over Rows
10 Right Arm Bent Over Rows
rest 2-3 minutes between
B.
"Jackie"
For time - 12 Minute Cap
Row 1k
50 Thrusters @ 45#
30 Pull Ups
Notes:
Scoring: For A, score weights used in Front Squat, and weight used for Bent Over Row
Flow: both groups build on the Squat, then start moderate to heavy on the bent over rows the whole time, for B, choose something that you can smash through. Use CFO Standard for Jumping Pull Ups.[/x_accordion_item][x_accordion_item title="8 Year Anniversary Party! Saturday 6.10" open="false"]FITNESS
A.
20 Minute Amrap
10 Push Presses
10 Russian Kettlebell Swings
10 Step Ups
COMP
A.
"Jack"
10 Push Presses @ 115/75
10 American Kettlebell Swings @ 1.5/1 pood
10 Box Jump with SD 24/20
Notes:
Score: Rounds + Reps[/x_accordion_item][x_accordion_item title="Sunday 6.11" open="false"]FITNESS AND COMP
A.
30 Minute Amrap
10 Yard Bear Crawl with KB Push (use your OH walk weight)
15 Double Unders
30 Yard Left Arm Overhead walk
30 Yard Right Arm Overhead walk
15 Sit Ups
Jog 100m
10s Handstand Hold or Hollow Rock Hold
Notes:
Flow through @ a conversational pace[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2017 06 04
Amateur
Power Clean 5×3 (add 2.5 lb to last workout)
Chin Up 3x Max Reps
Collegiate
Clean Pull 1×3 100%, 1×3 105%, 3×3 107.5%
Close Grip Bench 4RM, 1x Max Reps @ 80%.
Conditioning
Complete as many sets of the following as possible in 15 minutes. Go heavy. Russian Kettlebell Swing - 10 Bear Crawl w/ KB Push - 15yds Russian Twist- 10
2017 06 01
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 1×4 70%, 4×4 80% Keep the same weight you squatted on Monday for the 4s. If you went too heavy and we were unable to get all four sets of four, cut the weight. If you got all 16 reps, but it felt heavy, don’t worry it won’t in a few weeks.
Power Clean 1×4 70%, 1×4 75%, 3×4 80%
Conditioning
10. 9. 8. 7. 6. 5. 4. 3. 2. 1 Ball Slams Dips
2017 05 31
Amy’s Treat Corner-Super Fun Drinky Time :)
In this edition of Amy's Treat Corner, Amy gets together with the lovely ladies from her Olympic lifting class to make not one but three separate treats. A Fudgesicle, Pineapple Drank, and a Fruit-Nut Bar. Enjoy!
Dairy Free Chocolate Fudgsicles
1 Can Evaporated Coconut Milk
1/3 C Coconut Milk
1/3 C Honey
1/3 C Unsweetened Cocoa
*could add in a little bit of sea salt or coffee grounds to these :)
Whisk all ingredients in a bowl and pour into molded popsicle stands.
Put in freezer for at least 30-45mins.
Pineapple/ Banana DRANK
1 Can Crushed Pineapple with the juice
1 Banana
1 Can Coconut Milk
1/2 Tsp Vanilla
Drizzle some honey in
Add about 1/2 C Crushed Ice
* You can also freeze these in the popsicles too :D JUST NEED TO FREEZE A COUPLE HOURS!
Fruit/Nut/Chocolate Protein Bars
1 C Almonds
1/2 C Pecans
1/2 C Gluten free oats
*these can be subbed for other nuts
1/4 C Flax meal
1/2 C Dried Cranberries
1/2 C Dried Blueberries
12-15 Pitted Dates, chopped
1Tsp cinnamon
*Blend all these together in a food processor
optional add ins: 1/2 tbsp espresso, 1/4 c protein powder
Add in:
1 tsp vanilla
1Tbsp honey
4Tbsp Water
You want mixture to form a ball, If it doesn’t add a bit more water.
Add in:
1/2 -1 C Choc chips ( I used the enjoy life)
Press mixture into an 8x8 pan (I lined with parchment paper for easy removal)
Put in fridge for at least 1 hour. Cut into bars
*Optional you can roll into balls as well.
2017 05 31
Beginners Class Starting in June!
[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_button type="real" shape="rounded" size="jumbo" block="false" circle="false" icon_only="false" href="http://forms.aweber.com/form/17/938063317.htm" title="" target="blank" info="none" info_place="top" info_trigger="hover" info_content=""]Click here to apply for TWO FREE Weeks of the Fundamentals Course[/x_button][x_gap size="50px"][cs_text]
Location: CrossFit South Bend - 3927 North Home Street, Mishawaka IN 46545
Want some Details? Scroll down to check out the schedule or any other details you may want to know about.
[/cs_text][x_accordion][x_accordion_item title="What is the Monthy Fundamentals Schedule" open="false"]2016-2017 Fundamentals Start Dates: Our Fundamentals program begins on a Tuesday each month, and runs 12 classes in succession. The start date for each month is listed below.June-June 6th
July-July 11th
August-August 8th
September-September 5th
October-October 3rd
November-October 31st
December-November 28th (3 weeks)
Class Times:
Tuesday 7:00pm
Thursday 7:00pm
Saturday 9:00am
THAT SCHEDULE DOESN’T WORK FOR ME!
You may want to check out our Accelerated Fundamentals Course then! Which you can check out by clicking right here![/x_accordion_item][x_accordion_item title="I don't want to wait, I want to start tomorrow!" open="false"]If you don’t want to wait to start until our next scheduled Fundamentals, and you’d like to start the Fundamentals RIGHT NOW! We also offer an Accelerated Fundamentals, which you can check out by clicking right here! With that you get 6 personal training session to get you ready for class, along with 3 free weeks of CrossFit afterwards! The sessions are scheduled at your convenience.[/x_accordion_item][x_accordion_item title="I'd like to sit down and chat first, I have questions!" open="false"]Want to sit down and discuss your goals and how we plan to meet them?
Easy, click here to schedule a Free No Sweat intro
During the No Sweat Intro we will meet for a private 20 minute chat about your goals, and what CrossFit South Bend can do to help you achieve those goals. No pressure, no obligation. Just a chance to see if CrossFit South Bend is a good fit for you.[/x_accordion_item][x_accordion_item title="Questions about anything?" open="false"]
If you have questions, don’t be afraid to ask any of us! Our office and inboxes are always open! You can also check out our website for more info about our programs, prices, programming, and schedule at www.crossfitsouthbend.com Other than that, we will expect to see you in here on your start date!Click here to email us if you have any other questions.
[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content] 2017 05 31
Amateur
Snatch Warm Up 2x Through (5 Snatch GripDeadlift + 5 Stiff Leg Snatch Grip Deadlift + 5 Hang Muscle Snatch + 5 Snatch Grip Push Press+ 5 Overhead Squat +5 Good Mornings) Start with bar for set one, then add weight on set 2.
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Collegiate
Back Squat 1x3 70%, 3x3 80%
Push Press 5. 5. 5 Work up to a challenging 5 reps.
Conditioning
Complete as many sets of the following in 10 minutes. Static Dip Holds - 30 seconds Get Up Sit Up - 3 right and 3 left
2017 05 30