2017 05 01
A. Snatch – 70% x 1, 75% x 1, 80% x 1 x 3
B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1
C. Snatch Pull – 90%x2x3
D. Front Squat – 75%x2, 80% x 1, 85% x 1
E. Plank - 3 x 20sec
2017 05 01
A. Snatch – 70% x 1, 75% x 1, 80% x 1, 85% x 1 x 3
B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1
C. Clean Pull – 85%x2, 90%x2, 95%x2
D. Back Squat – 70%x2, 75%x2, 80%x2, 85%x2
E. Crunches - 3 x 15-30
2017 05 01
Amateur
Press 3×5, Add 2.5 pounds to your last Press workout.
Collegiate
Push Press 3 RM
Conditioning
For time: Back Squats @ body weight – 30 reps 1000 meter row Burpees – 30 reps
2017 04 30
[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"]8 Year Anniversary @ CFSB! You are all invited!
YO COLLEGE STUDENTS, CLICK HERE! if you’ll be leaving for the summer
May Fundamentals begins this week
Crossfit Open Pictures are here!
Summer Sports Performance Camp @ CFSB
Wellness Wednesday - Can you convince someone you care about to eat healthy?
CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page
Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare
***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!)**
Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title="Monday 5.1" open="false"]FITNESS
A.
3 Rounds
10 Scap Pulls
12-15 Left Arm Hammer Curls
12-15 Right Arm Hammer curls
20 Russian Twists
B.
5 Rounds - 25 Minute Cap
10 Back Squats as heavy as possible
7 Burpee Box Jumps
COMP
A.
3 Rounds
10 Weighted Scap Pulls
12-15 Left Arm Hammer Curls
12-15 Right Arm Hammer Curls
20 Russian Twists
B.
"Religion" - 25 Minute Cap
Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 20″
For Comp variant: if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight.
Notes:
Score nothing for A, just get it done and challenge yourself. Score time and weight used for B.
A. I want weighted scap pulls with a weight belt for comp, we want 2 seconds at the top and bottom of the scap pulls.
B. Difference here is the rep scheme and weight. Relgion has a nasty weight to it. Choose a height you won't kill yourself with the BBJ for fitness.[/x_accordion_item][x_accordion_item title="Tuesday 5.2 << Fundamentals Begins For May!" open="false"]
FITNESS
A.
15 minutes to Work up to the complex
Deadlift, Hang Power, Shoulder to Overhead 1+1+1
B.
5 Rounds @ 60-70%
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
COMPETITION
A.
Work up to the complex within 5-7 sets
DL + HPC + STO 1+1+1
B.
"DT"
5 Rounds for time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
@ 155/105
C. Optional Extra Credit
3x Max Handstand Hold, rest 90s between attempts
Notes:
Score: weight for A in the complex, then time and weight for B. Don't score C, just do it.
Warm Up: I want you coaches to add skill work, contralateral dead bugs, and alternating kossack lunges to your warm up.
A. If the rx'd DT weight is more than 70% of what you hit for the complex, reconsider doing it Rx'd, yes for DT Rx'd in comp you have to push jerk it.[/x_accordion_item][x_accordion_item title="Wednesday 5.3" open="false"]FITNESS AND COMP
A.
5 Rounds
8.8.8.8 Slingshot Box Step
20s Supinated Hang
25 Yard Overhead Walk Left Arm
25 Yard Overhead Walk Right Arm
B.
Teams of 2 > 30 Minute Amrap, alternating rounds
Run 200m
1 Round of Cindy
Notes:
A. You'll put on the slingshots and take 8 steps forward (Left/Right = 1), 8 Steps to the right, 8 steps backwards, 8 steps to the left...making a box.
Everything else should be self explanatory. Do this conga line style, no score.
B.
Score total number of rounds. Scale so that you are moving smooth through the workout.[/x_accordion_item][x_accordion_item title="Thursday 5.4" open="false"]FITNESS
A.
3 Rounds
10 Bulgarian Split Squats each leg
Max Plank
rest 60s between rounds
B.
Amrap in 10 Minutes
5 Strict Pull Ups
15 Wall Balls
COMPETITION
A.
3 Rounds
10 KB/DB Front Rack Bulgarian Split Squats Each Leg
Max FLR on Rings
rest 60s between rounds
B.
Amrap in 10 minutes
10 Strict Pull Ups
30 Wall Balls 30/20
Notes:
For part A, score it in your OWN journal. Should be scored like this.
35#/45s, 40#/40s, 45#/40s
For part B, I want total number of reps performed.
[/x_accordion_item][x_accordion_item title="Friday 5.5" open="false"]FITNESS
A.
5 Rounds increasing weight
5 Snatch Grip RDL
20 Sit Ups or 12-15 Modified Toes to Bar
rest 90-120s between rounds
B.
Bench Press 1rm
C.
Accumulate 40 Bench Press @ 70%
Every time you break perform 20 UB RKBS
COMPETITION
A.
5 Rounds increasing weight
3 Snatch Pulls
12-20 Toes to Bar
rest 90-120s between rounds
B.
Bench Press 1rm
C.
Accumulate 40 Bench Press @ 70%, every time you break perform 20 UB AKBS @ 55/35
Notes:
Don't score A or C, just challenge yourself for the day and get it done.
Score Bench weight.
A. Choose the scaling based off of your toes to bar ability
B. Don't bounce the bar off of your chest
C. This is not for time, just pair up, hit a big set, switch, go hit your KB unbroken, then wait for your turn again.[/x_accordion_item][x_accordion_item title="Saturday 5.6" open="false"]A.
Teams of 2 - break up the work however!
30 Minute Amrap
10 Rope Climbs
20 Box Jumps with step down
30 Burpees
40 DB/KB Snatches
Notes:
Choose a scaling/modification that is appropriate for you and your team mates and that keeps you both going.[/x_accordion_item][x_accordion_item title="Sunday 5.7" open="false"]FITNESS AND COMPETITION
A.
40 Minute Amrap
20-30 Double Unders
50 Yard Left Arm Farmers Walk
50 Yard Right Arm Farmers Walk
10 Barbell Rollouts
10 Single Arm Presses Left
10 Single Arm Presses Right
Row 15 Calories
Notes:
Don't be afraid to go heavy in the farmers walks.
No score, just quality of movement.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2017 04 30
Summer Sports Performance Camp
[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="How Do I Sign Up?" open="false"]You can purchase the 8 week ticket by putting your information below, we will redirect you to the purchase page! To make sure each athlete gets the appropriate attention spots are Limited.
[/x_accordion_item][x_accordion_item title="What is the Purpose of the Summer Strength and Conditioning Program?" open="false"]This is a strength and conditioning program designed to build bigger, stronger, more explosive athletes with more horsepower.
The demands of athletes are universal. If you can run, jump, sprint, change direction, are strong and powerful then you will be successful. These are the goals that we are working towards. We will get there by lifting heavy, conditioning (metabolic, sprint, jumping), and working with the mentality of “Train Fast Be Fast.”
Another key principle is building strong posture and position through the use of external forces, external resistance, and external elements to challenge posture and position. Why is posture and position important? Your ability as an athlete to sprint, jump, change direction, and tackle is all dependent on whether or not you can maintain good posture and position through full ranges of motion.[/x_accordion_item][x_accordion_item title="What's the training going to look like?" open="false"]A. Warm up/Dynamic movement prep: These components set the tempo for the day and ensure that you are prepared for the physiological demand ahead in the day’s training. This is also where we will identify limiting factors and build the skill to be better movers.
B. Strength work: There are two levels of strength (1) for the beginner and (2) the advanced participant. Here we strengthen posture and position with heavy weights.
C. Fieldwork: This could be any combination HIIT training, cardio, metcon, plyometrics, weightlifting, sprints, or strongman type movements. The volume and intensity of fieldwork is designed to prepare you for the physical and mental demands found in ALL field sports.
Concepts and standards taken from and inspired by CrossFit Football and Power Athlete HQ.[/x_accordion_item][x_accordion_item title="What are the training days/times, and training location?" open="false"]The camp will meet 4 times a week Monday, Tuesday, Thursday, and Friday. Each day training will last from 9:00am – 10:15, these will be 75 minute training sessions.
Location:
Crossfit South Bend
3927 North Home Street
Mishawaka IN, 46545[/x_accordion_item][x_accordion_item title="What is the cost?" open="false"]$120 per month that is $4.80 per training hour![/x_accordion_item][x_accordion_item title="What is the age limit?" open="false"]High School Age Athletes and Above[/x_accordion_item][x_accordion_item title="Testimonial: Robert Mischer, Basketball player at Cornell University" open="false"]
Going into the Strength &Conditioning program, I didn’t know what to expect because a lot of the movements and lifts were new to me. What I got out of the program beat my expectations tenfold. Not only was I able to train with my brother every day, but Carl and Brandon provided me and the other trainees the expertise needed to perform each exercise and lift to the best of our abilities. They were very personable and took the time to teach each athlete correct techniques while pushing us to be at our best. I made huge strides in my overall strength, explosiveness, and quickness in the short, ten weeks of training to the point when I got back to school, my Strength & Conditioning coach asked me, “What did you do this summer?” The Summer S&C training camp was a great experience all around and I’ll be back again this summer to do it again.[/x_accordion_item][x_accordion_item title="Testimonial: Zach's Story, Rugby player at University of Arizona" open="false"]
What brought me to CFSB to train was pressure from my rugby coach to become a better athlete, he saw some athletic potential in me but I needed some way to unlock that potential. Carl Case is one of our conditioning coaches for the Penn Rugby team and he also is a trainer at CFSB so that helped draw me to this gym and program instead of other programs.
The training was different than the traditional ways of strength training I was used to because of the exercise split but it is aimed at making you a better athlete and that’s exactly what it does. The conditioning work is brutal, but well worth it and gives you a great feeling of accomplishment after you grind through one.
All of my athletic accomplishments are due to training at CFSB and in the strength and con
ditioning program. I was never the fastest runner, most agile, or the quickest guy on any of my teams, but that was before I went through this program. I am now much quicker and have a much better step. I remember one play my junior year in specific, where I was very near to the out of bounds line and I made a quick step and remained in bounds and ran in for a score, after that I looked at Coach Carl and attributed that to his training. I started coming into CFSB my sophomore year and after that season and my junior year I made the all-state team and before CFSB there was no chance I would have made a high level team like that. I have gained, speed, strength and power through this program that I can attribute to all of my on field successes[/x_accordion_item][x_accordion_item title="Testimonial: Christian's Story, Rugby Player Davenport University" open="false"]
After my freshmen rugby season at Penn High School I wanted to become the best and strive to play rugby at the next level. I came to Carl Case and told him to make me bigger, stronger, and faster. The next week I started going to CrossFit South Bend and the rest is history. I dedicated myself to the strength and conditioning program and gave 100% every time I stepped in that door. The teaching that I received was very informative and too the point. Carl takes his time with each person making sure they know how to perform the movement, and also taking the time to teach proper warm up mechanics. He will always listen to any question that comes up, and will work with any injuries that his athletes sustain.
My first impression of this program was, “I can’t wait to lift heavy weights and become a monster on the rugby pitch”. I did become a monster, but I also became faster, and smarter on the field with my movements. I could bulldoze people over with the strength that I received from the program, but my footwork greatly increased. All the sprinting and sprinting mechanics really worked to strengthen every muscle in my body, as well as minimize the energy that I spent.
The accomplishments that I have made from this program are endless. I have competed 4 years in high school, many CrossFit competitions; weight lifting seminars, strong man events, and currently playing collegiate rugby at the highest level. I could not have accomplished all these achievements without the help of Carl Case and his strength and conditioning program. Even in college I am continuing to follow my coach (Carl Case), and his program to better myself and keep myself performing at the most competitive level in college rugby. Take my word and invest your time, and give 100% of your effort into this program. You will not be disappointed with the results that are to come![/x_accordion_item][x_accordion_item title="Coaches Bio - Carl Case - Power Athlete Coaching Staff" open="false"]
Carl Case is co-owner of CrossFit South Bend (CFSB) began his career as a CrossFit certified coach in 2009, and has been a coach for the Penn High School rugby team since 2009. Carl coaches athletes through CrossFit South Bend’s Strength & Conditioning program and his training includes certifications in CrossFit as a CrossFit Level 1 Coach, CrossFit Football, Olympic Weightlifting, CrossFit Nutrition and CrossFit Mobility. In 2013, Carl became part of the CrossFit Football coaching staff. Carl travels the country training coaches and athletes in the strength and conditioning elements of CrossFit Football, “CrossFit Football is a strength and conditioning program designed to meet the universal demands of athletes, including running, jumping, sprinting, changing direction, strength and explosive, powerful movement.” A natural athlete, Carl played rugby and football at Penn High School and continued his athletic career through college, later combining CrossFit, CrossFit Football and rugby as part of his post-collegiate athletic career. As a coach, Carl helps young athletes identify their goals and provides pointed instruction to help achieve those goals. This is the 4th year for CrossFit South Bend’s strength and conditioning summer camp. Carl is a Penn High School graduate and graduated from Indiana University.
Click here to check out Carl’s CrossFit Football Bio[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
Going into the Strength &Conditioning program, I didn’t know what to expect because a lot of the movements and lifts were new to me. What I got out of the program beat my expectations tenfold. Not only was I able to train with my brother every day, but Carl and Brandon provided me and the other trainees the expertise needed to perform each exercise and lift to the best of our abilities. They were very personable and took the time to teach each athlete correct techniques while pushing us to be at our best. I made huge strides in my overall strength, explosiveness, and quickness in the short, ten weeks of training to the point when I got back to school, my Strength & Conditioning coach asked me, “What did you do this summer?” The Summer S&C training camp was a great experience all around and I’ll be back again this summer to do it again.[/x_accordion_item][x_accordion_item title="Testimonial: Zach's Story, Rugby player at University of Arizona" open="false"]
What brought me to CFSB to train was pressure from my rugby coach to become a better athlete, he saw some athletic potential in me but I needed some way to unlock that potential. Carl Case is one of our conditioning coaches for the Penn Rugby team and he also is a trainer at CFSB so that helped draw me to this gym and program instead of other programs.
The training was different than the traditional ways of strength training I was used to because of the exercise split but it is aimed at making you a better athlete and that’s exactly what it does. The conditioning work is brutal, but well worth it and gives you a great feeling of accomplishment after you grind through one.
All of my athletic accomplishments are due to training at CFSB and in the strength and con
ditioning program. I was never the fastest runner, most agile, or the quickest guy on any of my teams, but that was before I went through this program. I am now much quicker and have a much better step. I remember one play my junior year in specific, where I was very near to the out of bounds line and I made a quick step and remained in bounds and ran in for a score, after that I looked at Coach Carl and attributed that to his training. I started coming into CFSB my sophomore year and after that season and my junior year I made the all-state team and before CFSB there was no chance I would have made a high level team like that. I have gained, speed, strength and power through this program that I can attribute to all of my on field successes[/x_accordion_item][x_accordion_item title="Testimonial: Christian's Story, Rugby Player Davenport University" open="false"]
After my freshmen rugby season at Penn High School I wanted to become the best and strive to play rugby at the next level. I came to Carl Case and told him to make me bigger, stronger, and faster. The next week I started going to CrossFit South Bend and the rest is history. I dedicated myself to the strength and conditioning program and gave 100% every time I stepped in that door. The teaching that I received was very informative and too the point. Carl takes his time with each person making sure they know how to perform the movement, and also taking the time to teach proper warm up mechanics. He will always listen to any question that comes up, and will work with any injuries that his athletes sustain.
My first impression of this program was, “I can’t wait to lift heavy weights and become a monster on the rugby pitch”. I did become a monster, but I also became faster, and smarter on the field with my movements. I could bulldoze people over with the strength that I received from the program, but my footwork greatly increased. All the sprinting and sprinting mechanics really worked to strengthen every muscle in my body, as well as minimize the energy that I spent.
The accomplishments that I have made from this program are endless. I have competed 4 years in high school, many CrossFit competitions; weight lifting seminars, strong man events, and currently playing collegiate rugby at the highest level. I could not have accomplished all these achievements without the help of Carl Case and his strength and conditioning program. Even in college I am continuing to follow my coach (Carl Case), and his program to better myself and keep myself performing at the most competitive level in college rugby. Take my word and invest your time, and give 100% of your effort into this program. You will not be disappointed with the results that are to come![/x_accordion_item][x_accordion_item title="Coaches Bio - Carl Case - Power Athlete Coaching Staff" open="false"]
Carl Case is co-owner of CrossFit South Bend (CFSB) began his career as a CrossFit certified coach in 2009, and has been a coach for the Penn High School rugby team since 2009. Carl coaches athletes through CrossFit South Bend’s Strength & Conditioning program and his training includes certifications in CrossFit as a CrossFit Level 1 Coach, CrossFit Football, Olympic Weightlifting, CrossFit Nutrition and CrossFit Mobility. In 2013, Carl became part of the CrossFit Football coaching staff. Carl travels the country training coaches and athletes in the strength and conditioning elements of CrossFit Football, “CrossFit Football is a strength and conditioning program designed to meet the universal demands of athletes, including running, jumping, sprinting, changing direction, strength and explosive, powerful movement.” A natural athlete, Carl played rugby and football at Penn High School and continued his athletic career through college, later combining CrossFit, CrossFit Football and rugby as part of his post-collegiate athletic career. As a coach, Carl helps young athletes identify their goals and provides pointed instruction to help achieve those goals. This is the 4th year for CrossFit South Bend’s strength and conditioning summer camp. Carl is a Penn High School graduate and graduated from Indiana University.
Click here to check out Carl’s CrossFit Football Bio[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content] 2017 04 28
Amateur
Power Clean 5×3 (add 2.5 lb to last workout)
Collegiate
Power Snatch 2 RM
Overhead Squat 1 x max reps @ 2 RM PS
Conditioning
Complete 4 rounds for time: 2/1.5 pood KB Swings – 10 reps Squats with KB in rack position RT – 10 reps 25 yard One Arm Farmer Walk w/ KB in rack position RT 2/1.5 KB Swings – 10 reps Squats with KB in rack position LT – 10 reps 25 yard One Arm Farmer Walk with KB in rack position LT
*Challenge yourself and don't set the kettlebell down until finishing the entire right side. Take a breather and then do the same for the left side.
2017 04 27
Amateur
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Collegiate
Back Squat 5×3 @ 90% of 3 RM from Monday
Conditioning
The Volkswagen 4.0 15, 12, 9 reps of: Bench Press @ bodyweight + 5 lbs Weighted Pull Ups w/ 50/35 lbs * For a lot of us standard Volkswagen is hard enough. For this version try to go a little above what you do on standard Volkswagen for bench. If you're able to do pull ups well, then try to add some weight to your pull up even if its 2.5 pounders in your pockets. Challenge that vertical pull.
2017 04 26
Can you convince someone you care about to eat healthy?
Today we are going to try to answer the question, “How do I convince someone who I really care about to eat healthy?” I know they have this chronic health condition that is making their life very hard to live. I know that they’re overweight. I know that they don’t feel good about themselves. How do I convince them to eat healthy and better their lives? Typically if you’re asking this question you’re someone who has seen the benefits yourself of eating healthy and you want to help others and understandably so.
The first thing I want to say before I give you the answer to this question is you’re to be applauded for trying to do something nice for people that you care about. Obviously that’s something that you’re trying to do out of generosity and kindness. That being said, you can’t do this. It’s pretty much impossible to do. I know that’s probably not the answer that you wanted to hear, but both as a nutrition coach and someone who has seen this happen personally firsthand, and from some of my mentors in the field, like Rob Wolff, who is one of the leaders in the healthy nutrition community, whose parents to their dying day were smokers and drinkers even though their son was a health nutrition coach, this isn’t something you can do. It’s very understandably that you would want to do it, but you need to understand that there is nothing you can do or say to convince someone to eat healthy. They have to come to it themselves.
You might be asking, “Is there anything I can do to help?” Number one, almost do the exact opposite of what you’re trying to do right now, which I know sounds kind of intuitive, but have you ever met someone who was more likely to do something the more they were told to do it? Typically as adults it’s the exact opposite. So if someone tells us what to do, whether it’s a friend or a significant other and they kind of belabor the point, and they’re dogmatic about it, “Oh you need to start eating healthy. Stop eating that bread.” We just kind of view them as a jerk. We just say, “You’re being really pushy, and this is really making me feel uncomfortable.” It’s very rare that you are going to convince someone that way. That’s really not going to work. So stop doing that in general. That’s not really going to help.
What can you do instead? Number one, be the example. Be the example. Instead of talking about all these great benefits and being the proselytizer, which no one really likes just by the way, instead of being the health proselytizer be an example. Just eat the way that you think is healthiest and continue to eat your real whole food and people will see the benefits. They will understand. They will be much more likely to take advice from you just by watching what happens with you than if you repeatedly tell them what to do. That’s number one.
Number two, if someone’s really genuinely interested, send them some detail. Send them some information on it after they ask you. Don’t send this unsolicited. Don’t be a jerk about it. If you think they need to lose weight, but they haven’t asked you about how to lose weight, don’t send them an article about how to lose weight. If they ask you then send them some general information. If they want to follow-up from there then you can talk about it.
Number three, never under any circumstances talk about this in a food context. This is like politics and religion. The last thing you should ever talk about at dinner or lunch or breakfast or any sort of special occasion is what you should be eating. This is the worst place to talk about this. Again, I’m talking about this both from personal experience, from my mentors in the field, from the people I’ve coached, this is the worst place to talk about this stuff. You are not going to convince someone who’s sitting there eating a roll of bread in front of you not to eat gluten, because of this that and the other thing that you’re listing out right then and there. That is the worst time to do it. So don’t talk about those things in that context.
Then lastly, make peace with the way things are. We’ve talked about this in other videos with regard to mindfulness and making your peace with the way things are. The truth is we all only have so much control over what we can do. You can do the best job of trying to make these rational arguments, this that and the other thing, this piece of evidence. I come from a philosophy background. Before I got into health nutrition I was a philosophy grad student. We did tons and tons of debating. One of the things we all found out was it’s very, very rare no matter how much you try to present a rational argument to someone that they will accept it just purely on the basis of reason. There’s a lot of emotion, and psychology and other things that go into it. So make peace with the fact that you may just not be able to do this.
I have certainly had this many times as a health coach where I know that there are people that I can help, who’ve come to me and have issues that they need help with, but they are not willing to put in the effort to get help. They say the equivalent of, “Well, I want to get better but I don’t want to change my diet. What can you do for me?” And the answer is, “Nothing.” At the end of the day you need to make peace with the fact that there might just be certain situations where you can’t convince people and that’s okay. Do what you can for you and for your health, and for those who want to be helped, provide them with information. Don’t browbeat them. Don’t be pushy, but give information. If someone doesn’t want to be convinced that’s just all you can do. Okay.
Hopefully that gives you a better sense of how to deal with these situations. Thank you guys so much for tuning in and we’ll see you next time.
2017 04 26
Amateur
Deadlift 1×5, Add 10 pounds to your last DL workout.
Collegiate
Power Clean 1, 1, 1, 1, 1
Conditioning
COMPLETE 2 ROUNDS FOR TIME: 185/125 lb Hang Power Clean – 5 reps Sprint 100 yards 135/95 lb Push Press – 10 reps Sprint 80 yards Russian KB Swing 2/1.5 pood – 20 reps Sprint 60 yards 40 lb Ball Slam – 30 reps Sprint 20 yards Rest 3 minutes between rounds.
2017 04 24