CrossFit Wods 1.11.16 – 1.17.16 **Week 8**
[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”New Stuff, Events, and Classes” parent_id=”” id=”” class=”” style=””]New Stuff, Events, and Classes
NUTRITION – WHOLE90 NUTRITION CHALLENGE PREREGISTRATION IS UP
STARTING CROSSFIT – January Fundamentals Has Begun!
MOBILITY CLASS – 4 Weeks to less upper body pain – Begins Thursday January 7th
SNOW AND SHOES! – http://crossfitsouthbend.com/snow-and-shoes/
SAVE THE DATE – PARTY! – CFSB Holiday Party – Saturday Jan 23rd ***Click for Details***
FREE – Whole Foods Grocery Store Tour
New Swag Coming Soon! – Look to the blog for a post
NEW CLASSES! Kids and Teens training has begun! click here for details[/accordion_item][accordion_item title=”Some new posts!” parent_id=”” id=”” class=”” style=””]Some new posts!
Angie’s Story – 13lbs lost while eating MORE food
Sticking to your new years resolution
Crossfit South Bend on CrossFit Radio
Simple Muscle Up Program – CFSB[/accordion_item][accordion_item title=”Monday 1.11.16″ parent_id=”” id=”” class=”” style=””]Monday 1.11.16
A.
2 Rounds
:45 Seconds Contralateral Dead Bugs
:15 Seconds Rest
:45 Seconds Moose Antlers
:15 Seconds Rest
B.
Every Minute on the Minute for 12 Minutes
Odd Minutes – Power Snatch AHAP x 2
Even Minutes – Pull Ups x 10
For the pull ups, you’ll do 10, or work for :30 seconds, whichever comes first.
B.
6 Minute Amrap
5 Deadlifts 225/155
10 No Push Up Bar Facing Burpees Over Bar
Notes:
Power Snatch: I want it heavy but pretty. So pretty.
Pull Ups: You can kip on the pull ups, if you are going to be performing in the open, here is a good chance to throw in chest to bar.
Deadlifts: Again, pretty here.
NPUBFBOB: Watch your foot position, try to land clean with your toes forward.[/accordion_item][accordion_item title=”Tuesday 1.12.16″ parent_id=”” id=”” class=”” style=””]Tuesday 1.12.16
A.
2 Rounds
:45 Seconds Pillar Hold Alternating Hand Reach
:15 Seconds Rest
:30 Single Leg Glute Bridge
:30 Single Leg Glute Bridge
:15 Rest
B.
15 Minutes to establish Squat 5rm
Compare to your prior Squat 5 from 12.10.15
C.
5 Rounds
Max Bench Press at **a preferred heavy starting range of 10-17**
7 Box Jumps @ 30″/24″
Score: Tonnage, Reps x Weight
Notes:
Squat: We have been hitting Squat 5’s this whole cycle, try to best your prior by 3-5%
Bench Press: Really try to nail that initial rep range and then get after it from there
Box Jumps: Don’t choose a box height you are uncomfortable with.
[/accordion_item][accordion_item title=”Wednesday 1.13.16″ parent_id=”” id=”” class=”” style=””]So, my gymnastics speech that I do quite a bit, about being okay to look like an idiot? here is a gymnastics field trip that we did about 4 years ago – the dramatic music is a counterpoint to the horrible gymnastics being done at 1:45 on the clock.
Wednesday 1.13.16
A.
Handstand Kick Up Progression
Handstand Walking Progression
B.
3 x Max Reps Handstand Push Ups
C.
3:00 Cal Row
1:30 Kossack Lunges (not scored)
3:00 10 Yard Shuttle Runs
1:00 Rocking Couch Stretch (not scored)
3:00 Jump Rope Singles
1:00 Banded WY Negative (not scored)
Notes:
No notes, just pay attention to the coach, and you don’t get to move forward in a progression until you keep the body position in tight.[/accordion_item][accordion_item title=”Thursday 1.14.16″ parent_id=”” id=”” class=”” style=””]Thursday 1.14.16
A.
2 Rounds
45 seconds SIDE PILLAR HOLD HIP DROP AND REACH Right
15 seconds Rest
45 seconds SIDE PILLAR HOLD HIP DROP AND REACH Left
15 seconds Rest
45 seconds Reverse Snow Angel
15 seconds Rest
B.
3 Rounds
3 Minutes to perform
Power Clean Heavy 3
Max Strict Chin Ups
C.
3 Rounds
3 Minutes on – 1 Minute Rest
3 Hang Power Cleans 55-65% of heaviest 3rm for the day
6 Toes to Bar
9 Air Squats
Notes:
Power Clean: This isn’t a huge climb, begin with a weight that is, or is damn close to 100% of your heaviest 3,[/accordion_item][accordion_item title=”Friday 1.15.16″ parent_id=”” id=”” class=”” style=””]Friday 1.15.16
A.
3 Rounds
30 Seconds Forward Facing Med Ball Series
10 Teapots Right
10 Teapots Left
B.
15 minutes to establish Push Press 3rm
C.
For Time
50 Cal Row while partner holds double KB overhead (55/35)
50 Burpees while partner holds double KB in Front Rack (55/35)
50 Thrusters 95/65 while partner holds double KB by side (55/35)[/accordion_item][accordion_item title=”Saturday 1.16.16″ parent_id=”” id=”” class=”” style=””]Saturday 1.16.16
A.
5 Rounds
21 Russian Kettlebell Swings 55/35
15 Thrusters 75/55
9 Burpees over bar
rest 2 minutes between rounds
scale so that you hit the GOAL
GOAL is unbroken rounds – or same times/round with highest maintainable power.[/accordion_item][accordion_item title=”Sunday 1.17.16″ parent_id=”” id=”” class=”” style=””]Sunday 1.17.16
A.
5 minutes burpee box jump overs
rest 5 minutes
4 minutes of shuttles
rest 4 minutes
3 minutes of power cleans 155/105
rest 3 minutes
2 minutes of wall balls
rest 2 minutes
1 minute to perform max set of unbroken chest to bar pull ups[/accordion_item][/accordion][/vc_column][/vc_row]
2016 01 10