Programming 4.24
[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”]New Coach Andrew!
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Wellness Wednesday – Intro to mindfulness
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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=”Fitness or Competition” open=”false”]Fitness or Competition?
Hey all, this week leading into the new year I will be throwing out two options. Fitness or Competition. This will be a test for one week, then I will gather some feedback.
The Goal splitting programs
Neither program will be “easier” or “harder” than the other. The difficulty is what you make of it while lifting load and how fast you move. These all depend on your current experience and skill level, and your intent of training.
If you are newer, meaning you haven’t been training with us for more than 1.5 years, and you still have some strength imbalances, are unfamiliar with the more advanced movements, you may want to stick to Fitness.
Fitness is not a “modified” or “easier” program. The movements might be modified as we wouldn’t program a muscle-up or snatching for our Fitness group, BUT the volume is usually higher with a tempo to the lift which makes this program perfect for movement correction, body composition goals and boosting general health and fitness. This challenges athletes on more of a cellular level and is extremely challenging if you go as heavy as possible in the strength work and follow the prescriptions i.e. the tempo, rep range, interval intensity, etc.
Safety First
Because of the high skill involved in the Competition programming it is very important to assess your skill set before deciding to join in for the day. If you struggle with ring dips and have little experience in Olympic lifting, it might not be a smart option to jump into a day of heavy snatches and muscle-ups. Fitness is a great foundational program to help build strength and keep your body feeling healthy without putting you through dynamic and aggressive positions that you might not be ready for. If you have no clue how to perform the movements in competition for that day, then you may want to step back to Fitness for that day.
Ask Your Coach
If you aren’t sure which program is best for your needs, consult your coach! We will steer you in the right direction and give you our honest opinion about what we think would be most beneficial for you! We are here to help and make sure you get the most out of your experience at CrossFit South Bend.[/x_accordion_item][x_accordion_item title=”Monday 4.24″ open=”false”]FITNESS
A.
Every 2 minutes for 7 Rounds
Hang Power Clean + Push Press 3+2
B.
For time – 15 minute cap
25.20.15.10 Push Ups
10.15.20.25 Alternating KB/DB Snatches
COMPETITION
A.
Every 2 minutes for 7 rounds
Power Clean + Hang Power Clean + Hang Clean + Jerk
B.
For Time – 15 minute cap
25.20.15.10 Ring Dips
10.15.20.25 Alternating Kettlebell Snatches 55/35
Notes:
score weight range for A, score time or reps for B.
FitA. Pick a weight after the warm up as your starting weight, move up from there. You don’t need a lead in prior to the 7 Rounds, you’ll build then. If your back squat is under 125% of your bodyweight, I would suggest you do Fitness for A.
CompA. Any jerk is sufficient, movement quality trumps quantity.
B. No assistance on the ring dips, you either do them or you don’t. KB Snatch weight for comp also has too be a KB not a DB.
For my coaches, here is a sample warm up that should only take around 15-20 minutes to hit up
Get Bars and Light KBs out
KB Warm Up @ warm up weight – not game weight
5 Russian Swings
5 American Swings
5 Left Arm Kb Swings
5 Right Arm Kb Swings
5 Upright Rows Left Arm
5 Upright Rows Right Arm
5 Swing + High Pull Left
5 Swing + High Pull Right
5 KB Snatch Attempts Left working transition
5 KB Snatch Attempts Right working transition
Bar Warm Up @ Bar or lighter
5 RDL with pause @ top of knee
5 Hang Muscle Cleans + 3 Presses > slight pause at top of knee, rack position, overhead
5 Front Squats to power position + 3 Presses with slight pause in power and overhead
5 Tall Power Cleans + 3 Push Presses with pause in catch position and overhead
5 High Hang Power Cleans + 3 Push Presses, controlled
3 Hang Power Cleans from TOK + 2 Push Presses
A. 3 minutes to Pick a weight, and build over the course of the 7 Rounds
[/x_accordion_item][x_accordion_item title=”Tuesday 4.25″ open=”false”]FITNESS
A.
20 Minutes to finish
Back Squat 7.7.7 @ 31X1
B.
Amrap in 20 minutes
20 Barbell Thrusters
20 Ring Rows
20 No Push Up Burpees
COMPETITION
A.
20 Minutes to finish
Back Squat 5.3.1 @ 31X1
B.
“Sage”
20 minute amrap
20 Thrusters @ 135/95
20 Kipping Pull Ups
20 Burpees
Notes:
score weights for A, score reps for B.
A. Another standard here, If your back squat is under your bodyweight – I would suggest you do Fitness.
B. Yep.[/x_accordion_item][x_accordion_item title=”Wednesday 4.26″ open=”false”]A.
@ the top of a 3 minute mark for 2 Rounds (18 Minutes)
Station 1: Handstand Shoulder Taps or Box Shoulder Taps
Station 2: Toes through rings or Tuck rock to tuck sit
Station 3: Ninja Get Ups or Mod NGU
B.
For time
Row 50 Calories
50 Box Jumps with SD or Step Ups
Run 400m
Notes:
No score for A, just play. Score time for B.
A. Some progression here for ideas for my coaches
Station 1:
Push Up Shoulder Taps
Box Holds with shift
Box Shoulder Taps
Handstand Shift
Handstand Shoulder Taps
Station 2:
Tuck Hold
Tuck rock
Tuck Rock to foot supported tuck sit
Tuck Rock to Tuck Sit
Toes to Knees
Toes through Rings
Station 3:
Stack height to make the NGU easy with hip flexibility
use a band to pull forward if needed
B. Run waves, get after it. Step down is mandatory.[/x_accordion_item][x_accordion_item title=”Thursday 4.27″ open=”false”]FITNESS
A.
20 Minutes to finish
Seated Behind the neck press 5.5.5 @ 3111
B.
Every 30s for 15 minutes
Deadlift x 1
*you can take weight off, but you can’t add it back on
COMPETITION
A.
20 Minutes to finish
Snatch Balance 3.3.3
B.
Every 30s for 15 minutes
Deadlift x 1
*you can take weight off, but you can’t add it back on
C. Optional if time allows >> This one is on your own Comp People
Row 500m For time
Notes:
Score weights for A, score weight finished with on B, if they row a 500, put that up too.
Flow >> 3 minute talk, 7 minute shoulder prep, 20 minutes to continue warming up then hit the sets, 10 minute lead up to moderate single, 15 minutes for the DL’s.
[/x_accordion_item][x_accordion_item title=”Friday 4.28″ open=”false”]FITNESS
A.
5 Rounds
Every 90s
Station 1: 5 Heavy Front Squats
Station 2: 9-12 Strict Pull Ups
Station 3: 2 Heavy Turkish Get Ups
COMPETITION
5 Rounds
Every 90s
Station 1: 3 Heavy Overhead Squats
Station 2: Max Muscle Ups
Station 3: 2 Heavy Turkish Get Ups
Notes:
Score weights for squat, tgu, and # of muscle ups or pull ups
If you aren’t doing muscle ups, do fitness for today.[/x_accordion_item][x_accordion_item title=”Saturday 4.29″ open=”false”]FITNESS AND COMPETITION
Amrap in 30 minutes
Teams of 2
60 Yard Bear Crawl
30 Double Unders
60 Yard Plate Push
30 Double Unders
60 Yard Farmers Walk
30 Double Unders
60 Yard Zombie Crawls
30 Double Unders
Notes:
Score rounds
Grind it out, switch as needed[/x_accordion_item][x_accordion_item title=”Sunday 4.30″ open=”false”]A. Mobility Stuff
*full body foam roll
*hip distraction
*ankle distraction
*shoulder work
B. EST
Row 60s @ 85% (somewhat hard pace)
walk 3 minutes
Row 2:00 @ 85%
walk 6 minutes
Row 3 minutes @ 85%
walk 9 minutes
Row 4 minutes @ 85%
Notes:
Score meters individually[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2017 04 23