Programming Week 1 of 9 Monday 9.6.15 – Sunday 9.12.15
[vc_row][vc_column width=”1/1″][accordion][accordion_item title=”Whats going on now at CFSB”]Like some of our Whole Foods Workout photos? Thats because we have an awesome photographer. Click here to check out his facebook page – Bluekrishna Photography
NEW SWAG – Pre-order is up for Irish CFSB Shirt – Click here to get one.
Classes: Mobility Schedule
Articles – In-Season Training Templates and Coaching Tips – Power Athlete HQ by CFSB Coach Carl Case
Starting CrossFit – September Fundamentals Begins Sept 1 – Registration Here
Events- Free CrossFit South Bend Grocery Store Tour at Whole Foods August 25th
Events- Wades Army 2015
Events Coming Soon – Barbells for Boobs – October 24th – Mark your calendars! More details to come soon
Classes: Click here to remind yourself – Open Gym Schedule and Rules[/accordion_item][accordion_item title=”Come in to student welcome week and want to get started?”]Did you show up to student welcome week last week and now you want to get started?
After the week from August 31st – September 6th, you have a few options
If you are not very experienced with CrossFit.
A. Continue on with our September Fundamentals, it will be in progress and you can jump right in on the 8th, 10th, and 12th for the next week, click here for all of those details.
B. Not experienced but the Fundamentals schedule won’t work for you? click here to check out our Accelerated Fundamentals
If you are an experienced CrossFitter
and you feel as though you can jump right into classes, click here to test out and you’ll be good to go after a 20 minute test out. Just click “start doing crossfit today”
any questions? perfect! Click here to email us coaches@crossfitsouthbend.com[/accordion_item][accordion_item title=”Labor Day Hours Monday 9.7.15″]Monday 9.7.15
Labor Day Hours
Hey all, the gym is closed for our normal hours, but I will be in the gym doing my own thing from 6am – 12:00pm. You are more than welcome to come in for some Open Gym during that time![/accordion_item][accordion_item title=”Tuesday 9.08.15″]Tuesday 9.08.15
A.
15 Minutes to finish Push Press 1.1.1.1
B.
5 Rounds
400m Run
15 Front Squats 135lbs/95lbs
15 minute CAP
Notes:
Push Press- only start counting the weight when it starts to get heavy. If you have completed Fundamentals or Accelerated Fundamentals within the last 2 months you will be going with the rep scheme of 3.3.3.3. Try to start your first set at 85% of whatever you intend to hit that day, and choose a good goal to get after for your 100%. So you’ll choose your weight that you’d like to realistically hit, then warm up to it, start counting your sets at 85%, 90%,95%,100% – If there is a time cap, its a good thing to plan out your sets so that you are hitting that 100% with a few minutes left to go, just in case you felt as though it was easy and would like another attempt. Remember, you push/power jerked it, it doesn’t count.
Front Squats- Choose an intelligent weight, something you know you can move pretty well – this will be pulled from the floor. This has a 15 minute cap, so try to choose a weight that may allow for that
[/accordion_item][accordion_item title=”Wednesday 9.09.15″]Wednesday 9.09.15
A.
18 Minutes to complete
3 Rounds
Max L-Sit Hold
Max Top of the Pull Up Hold
Max Wall Facing Handstand Hold
B.
Deadlift 5RM, with at least a 1 second pause at the bottom of Deadlift
C.
5 minute Ladder
4 Lateral Ball Slams
4 Burpees
8 Lateral Ball Slams
8 Burpees
12 Lateral Ball Slams
12 Burpees
***increase exponentially by 4 reps every round until time runs out. Score will be total reps
Notes:
Part A – These next 9 weeks we will be performing an isometric hold cycle, we typically allot a little more time than we think we may need the first few times of an unfamiliar cycle to allow for everyone to learn and adjust. Just try to listen up on these days.
Part B – Just a standard 5rm, we want to kill any stored energy at the bottom by having a nice 1 count at the bottom.
Part C – Lateral Ball Slams, we like to switch up the ball slams from time to time, especially since most CrossFit programming doesn’t contain any rotational/lateral movements – movements in a transverse plane of motion.[/accordion_item][accordion_item title=”Thursday 9.10.15″]Thursday 9.10.15
A.
10-15 Minutes Double Under Practice
B.
4 Rounds NFT
25yd Plate Overhead Walking Lunges AHAP
50yd Reverse Sled Drag AHAP
Notes:
Double under practice…because you need it. Here are some good reference points.
Sometimes we want something heavy, that is a grind. NFT means not for time, One- because we don’t have 25 drag sleds to work with for everyone individually, and Two- If there is a clock, people get too worried about the time and not worried enough about weight and moving it appropriately.[/accordion_item][accordion_item title=”Friday 9.11.15″]Friday 9.11.15
A.
Skill: Sandbag Get Up Skill Work
B.
Every 90 seconds for 10 Rounds
3 Chin Ups
Max Sandbag Get Ups AHAP
***score is total SBGU
C.
NFT
4 Rounds
Max Dumbbell Hammer Curls, with a weight they can do for around 12 reps
50yd Farmers Walk
Notes:
Start the top of each round by hitting 3 chin ups. finish that round with as many sandbag get ups as you can. Continue this for a horrible 10 Rounds.
For part C. We want something to smoke your grip strength, so work accordingly with the weights.[/accordion_item][accordion_item title=”Saturday 9.12.15″]Saturday 9.12.15
20 Minute AMRAP Teams of 2
7 Toes to Bar
9 Thrusters 75/55
11 Kettlebell Swings 55/35
Notes:
Partners will alternate back and for completing the movements. For Example Sonic does 7 TTB, then Knuckles does 9 Thrusters, then Sonic does 11 Kettlebell Swings, then Knuckles does 7 TTB, etc…[/accordion_item][accordion_item title=”Sunday 9.13.15″]Sunday 9.13.15
A.
Kipping Handstand Push Up Skill Work
B.
Power Clean Warm Up
C.
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Notes:
We will have a little discussion about progressions, skill work, scaling, judging – all that stuff.[/accordion_item][/accordion][/vc_column][/vc_row]
2015 09 07