Programming Week 2 of 9 Monday 9.14.15 – Sunday 9.20.15
[vc_row][vc_column width=”1/1″][accordion][accordion_item title=”This week at CFSB”]This week at CFSB
Videos: Are carbs good or bad? with Robby Gustin
Classes: Mobility Schedule
Classes – October Pumpkin Spice Fundamentals Begins Soon!
Events- Wades Army 2015
Events- Barbells for Boobs 2015!
Events – Who is running the Domer Run? I’ve been told the breakfast is worth it, lol.
Inov8 Demo – The afternoon of 9/22 we should have a Inov8 Shoe Demo guy coming out! You can try on some shoes and check them out. More specifics as it gets closer!
Classes: Click here to remind yourself – Open Gym Schedule and Rules[/accordion_item][accordion_item title=”Monday 9.14.15 “]Monday 9.14.15
A.
7RM Pause Squat
B.
12 Min AMRAP
9 Deadlifts 155/105
12 Hand Release Push Ups
15 Box Jumps 24″/20″
***NOTE FOR CROSSFIT OPEN COMPETITORS
Play around with your reps round for round, step up on a box corner, jump up step down, time your rounds to see what works best for you as far as technique is concerned.
Also, this is a good time to project what you think you’ll get per each round and see if you can stick to a game plan.
General Notes:
Notes:
Pause Squat – Once you have reached the bottom on the squat have a partner count for 2 seconds, then drive up. Keep your depth honest – don’t hold at parallel and KEEP TENSION at the bottom. The count should be started once you are motionless at the bottom – One-one thousand, Two-one thousand.
For the Workout –
Deadlifts, keep them clean, its not a matter of whether its possible to pull the weight up at Rx’d or not, its whether you can keep it pretty the entire time. 30-50% of your 1rm is a good place to look at for this workout if 155 is too heavy.
Push Ups – TRRRRRYYYYY to keep it honest, don’t sag into the ground, I’d rather see nice smooth push ups on the crossbar than sagging on the ground.
Box Jumps – Mandatory step off the top if jumping, step ups will be allowed for RX
Reading Material
http://breakingmuscle.com/strength-conditioning/get-stronger-and-stay-honest-with-pause-reps[/accordion_item][accordion_item title=”Tuesday 9.15.15 “]Tuesday 9.15.15
A.
6-8 Minutes to warm up to a conservative starting weight for
1 Mid Thigh Power Snatch + 1 Below the Knee Power Snatch + 1 Power Snatch
Between your warm up sets, accumulate 3 sets of 10 Reverse Snow Angels
then…
B.
Every 3 min for 5 Rounds
1 Mid Thigh Power Snatch + 1 Below the Knee Power Snatch + 1 Power Snatch
C.
14 Min AMRAP Teams of 2
Alternating rounds
200m Run
12 American Kettlebell Swings 55/35
6 Pull Ups
***NOTE FOR CROSSFIT OPEN COMPETITORS
Perform Chest to bar for the pull ups – you don’t hit chest to bar, you don’t count it.
General Notes:
For the complex you can build up in weight or stay the same,
If you would like to hit the full position for the complex and you have the appropriate prerequisite mobility to do so, do it. If you are reading this and have no idea what I am talking about, don’t worry about it, do power.If you are a little new at this, this will feel more like skill work to you. Technique before weight for those of you wanting to jack weight onto the bar.
Wod- Get after it on the workout, that is all – don’t game it, practice some all out efforts
Homework
Head here and read an article of your choosing[/accordion_item][accordion_item title=”Wednesday 9.16.15 “]Wednesday 9.16.15
A.
18 Minutes to complete
3 Rounds
Max L-Sit Hold
Top of the Pull Up Hold
Wall Facing Handstand Hold
B.
Tabata
Row for Calories
No Push Up Burpees
***NOTE FOR CROSSFIT OPEN COMPETITORS
For the burpees, lateral jump over parallette.
General Notes:
Isometric holds –
L-Sit Progression
Box KneeTuck -> Parallette Knee Tuck -> Box L-Sit -> Parallette L-Sit ->
Varying Degrees of L-Sit
Pull Up Hold Progression
Black Band -> Green Band -> Blue Band -> Red Band -> Pull Up Hold ->
Weighted Pull Up Hold
Wall Facing Handstand Hold -> Once you can hold nose and toes only hollowed out for at least over 2 minutes, we will work freestanding.
Notes: 8 Rounds of movement 1, the 8 rounds of movement 2. no transition time between the two movements other then normal 10 seconds.[/accordion_item][accordion_item title=”Thursday 9.17.15 “]Thursday 9.17.15
A.
Push Press 2. 2. 2,
**If you are within 2 months of completing Fundamentals or an Accelerated Fundamentals do the rep scheme of 3. 3. 3 – beat your prior number if you have it
B.
For time
800m Run
30 Front Squat 185/125
***NOTE FOR CROSSFIT OPEN COMPETITORS
Gosohard on the run. So hard. So so hard. Purposely fatigue yourself. #painpractice.
General Notes:
For the push press, try to get some front rack mobility done the night before.
For the workout – this intended to take around 8-10 minutes, so we would prefer that you scaled accordingly – if it takes you longer than 5 minutes to do the run, pull it back to a 600m, or even 500m run. If the back squat is more than 70% of your 1rm, pull it back to anywhere between 40-70%. If you are a little new, you can probably get a little higher into the 70%, if you are a little more experienced and you’ve hit quite a few 1rm’s, 70% would SUCK. So maybe pull it back a little more.[/accordion_item][accordion_item title=”Friday 9.18.15 “]Friday 9.18.15
A.
6-8 Minutes to warm up to a conservative starting weight for
1 Mid Thigh Power Clean + 1 Below the Knee Power Clean + 1 Power Power Clean
Between your warm up sets, accumulate 3 sets of 10 Reverse Snow Angels
then…
B.
Every 3 min for 5 Rounds
1 Mid Thigh Power Clean + 1 Below the Knee Power Clean + 1 Power Clean
C.
50 Chin Ups
100 Rotational Ball Slams
Notes:
Complex look familiar? Those positions should be fresh in your head. Again, get a little work in on your front rack position.
For the workout – Break up the work however you want to get it done
Homework
watch some olympic weightlifting![/accordion_item][accordion_item title=”Saturday 9.19.15″]Saturday 9.19.15
7 Min Ladder
3 Shoulder to Overhead 135/95
3 Toes to Bar
6 Shoulder to Overhead 135/95
6 Toes to Bar
9 Shoulder to Overhead 135/95
9 Toes to Bar
12..12..15..15.. you get the idea.
***NOTE FOR CROSSFIT OPEN COMPETITORS
You’ll be judged on this one, so read this.
http://www.jtsstrength.com/articles/2015/01/26/7-principles-prepping-2015-crossfit-games-open/
Not all of the things apply to you, but definitely 5, 6, and 7 do.
General Notes:
Notes:
Use the shoulder to overhead method you are most comfortable with cycling. Game out these toes to bar because they will get really old, really quickly.[/accordion_item][accordion_item title=”Sunday 9.20.15″]Sunday 9.20.15
14 Minute amrap
5 Muscle Ups
15 Burpees
50 double unders
Notes:
You’ll be seeing more practice work on Sundays with movements like these – gaming things out, coming up with strategies based on your current skill level.
I’ll be warming up with some muscle up skill work today, some burpee cadence work, and some double under practice, then we will talk about gaming this one out and coming up with a strategy.
IF YOU ARE NEW – chill out, show up anyways, there will be a scaled option so don’t worry about it.[/accordion_item][/accordion][/vc_column][/vc_row]
2015 09 13