Programming Week 4 of 9 Monday 9.28.15 – Sunday 9.4.15
[vc_row][vc_column width=”1/1″][accordion][accordion_item title=”Things coming soon at CrossFit South Bend”]Things coming soon at CrossFit South Bend
New Shirts are in! If you pre-ordered, come get them – If you didn’t they are up for sale and we have a very limited supply!
Videos: Wellness Wednesday last week – Is Dairy Healthy
Stories: Neika – My Whole 90 Journey
Classes: Mobility Schedule
Classes: October Pumpkin Spice Fundamentals Begins This Week!
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.
Events: October 4th! CFSB will have a few coaches out at Eddy street commons for a CrossFit section of the St Joseph County Heart Walk! Come out and do a workout with Caitlin and Chad![/accordion_item][accordion_item title=”What is this CrossFit Open Notes stuff?!”]What is this CrossFit Open Notes stuff?!
October marks pre-season for the CrossFit open. What is the crossfit open? Click here
I will start increasing the amount of volume and standards for those of you who would like to compete in the open. I will also start throwing in extra practice work for CFO people under a different tab. This work will be possible to get done within the hour time frame, and perhaps within 10 minutes after a wod if the open gym schedule allows it.
If you intend on coming in during an off time to do a bunch of open gym stuff this year, be sure to keep to the open gym rules.[/accordion_item][accordion_item title=”Monday 9.28.15″]Monday 9.28.15
A.
10 Minutes to work up to your starting weight
then perform
B.
Push Press 3.3.3
You will hit each 3 at the top of a 2:30 mark for 3 Rounds
***After each working set perform 10 Reverse Snow angels
C.
For Time
3 Rounds
200m Run
10 Hang Cleans 155/105
***Notes
For the Push Press:
Warm ups to your intended weight for the push press could look like this
1 Minute mark – 30% x 3
3 Minute mark – 50% x 2
5 Minute mark – 65% x 1
7 Minute mark – 80% x 1
9 Minute mark – 95% x 1
Then hold up and wait for the coach to set the timer
For the Workout:
Only go as low as flexibility allows in the hang cleans – use a technically sound weight – fast but pretty I want to look at you like this
***Notes for Crossfit Open Competitors
String together as many unbroken hang cleans as you can – There won’t be a penalty for breaking, but pretend like there is one.
[/accordion_item][accordion_item title=”Tuesday 9.29.15″]Tuesday 9.29.15
A.
20 Minutes to establish 5rm Deadlift
B.
3 Rounds NFT
Max Unbroken Strict Pull Ups
Max Unbroken Double Kettlebell Cleans
1 Full Length Plate Push
***Notes
For the Deadlift
Warm up percentages could look like this – keep in mind, I don’t care for a ton of warm up sets for the deadlift, and this is relative to the lifter – you should be primed up with some accessory work prior to this
the number to the left is the minute mark
1- Set 1: 30% x 5
4 – Set 2: 45% x5
7 – Set 3: 60% x 3
10 – Set 4: 75% x 2
13 – Set 5: 85% x 1
16 – Set 6: 93% x 1
19 – Attempt x 100% x 5
***Notes for CrossFit Open Competitors
Rest as long as it takes for you to walk to the next movement…but when you get there…Max Unbroken should take you to a dark place for the DB KB CLN’s. For the strict pull ups, muscle fatigue will set in before you can get to that dark place, and the plate push isn’t just a place holder, go as hard as possible. If possible, line up next to someone with your same speed level and let them get a 1 second start on you before you sprint off, try to catch them.
[/accordion_item][accordion_item title=”Wednesday 9.30.15″]Wednesday 9.30.15
A.
3 Rounds
Max L-Sit Hold
Max Top of the Pull Up Hold
Max Wall Facing Handstand Hold
B.
4 Minutes max sled drag 25 yards
4 minutes max shuttles 10 Yards
4 minutes max cal row
4 minute max ball slams
4 minutes max jump rope singles
***Notes:
For the Conditioning – try to move at a consistent pace through everything, we want constant movement throughout.
For the Iso progressions
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 Progression
Toes on 30″ Box -> Wall Facing -> Wall Facing Pull 1 Foot off the Wall -> Free Standing
***Notes for CrossFit Open Competitors
Keep the toes pulled back on the Handstand Hold to prep for the standards for this year.
Same as the notes above, don’t fly and die, find a painful place to be with your conditioning and stay there the whole time.
[/accordion_item][accordion_item title=”Thursday 10.1.15″]Thursday 10.1.15
A.
10 Minutes to work up to your starting weight
then perform
B.
Front Squat 3.3.3.3
You will hit each 3 at the top of a 3 minute mark for 4 rounds (12 minutes)
***After each set perform 10 reverse snow angels
C.
4 Rounds
(more 3 minute mark stuff)
at the top of each 3 minute mark perform
400m run
in time remaining – max handstand push ups
***Notes
For A, use the warm up scheme from Monday
you can build or stay the same
For the conditioning, you have 3 choices, handstand push ups, box handstand push ups, or push ups.
***Notes for CrossFit Open Competitors
Keep yourselves honest with reps in the Handstand push ups, if it didn’t count…it didn’t count, and you definitely know when they don’t count, so don’t bullshit yourself.
And come in with a game plan, singles? doubles? cascading sets? make a plan, stick with it – then assess how that plan worked and how you could of done it better at the end.
[/accordion_item][accordion_item title=”Friday 10.2.15″]Friday 10.2.15
A.
5 Rounds
30 Seconds ME Power Cleans 155/105
30 Rest
30 Seconds ME Burpees
30 rest
30 Seconds ME Rope Climbs
30 Rest
***Notes:
For this workout, its key to choose a scaling that allows for you to cycle it well, choose an intelligent weight, range of motion, and skill level that allows you to move smoothly through the workout.
***Notes for CrossFit Open Competitors
Play with the different styles of foot wrapping, see which one you like best
Come up with a game plan for your sets on the power cleans, we already went hard and unbroken earlier this week, so I want this one gamed.
Burpees finish when you touch your hands behind your head, your feet leave the floor, and your hips are OPEN.
[/accordion_item][accordion_item title=”Saturday 10.3.15″]Saturday 10.3.15
A.
12 minute amrap
80 Double Unders
60 Wall Balls 20/14
40 Calorie Row
20 Toes to Bar
Two scores – Time after the first round, and total repetitions completed
***Notes
Scaling for the day is a 2:1 on the doubles to singles.
It’s not Rx’d unless you squat low enough, and touch your target
Don’t tear your hands up on the TTB
***Notes for CrossFit Open Competitors
Everyone will adhere to it, but that scoring system is in there for you – go harder on the first round than you think you might want to – then dig in for the remainder.
[/accordion_item][accordion_item title=”Sunday 10.4.15″]Sunday 10.4.15
A.
8 Minute amrap
9 Power Snatches 125/85
3 Wall Climbs
***Notes
If you need to limit the range of motion for the Snatches to a hang power snatch, do it. I want simple and smooth. For the Wall Climbs, if you are terrified of going overhead, or can’t do it, do inchworms as high up as you can
and please…please please. Control yourself down from the wall walks, don’t collapse, or you won’t be allowed to do them.
***Notes for CrossFit Open Competitors
Rx’d is nose and toes at the top
Don’t be reckless
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2015 09 27