Programming Week 7 of 9 Monday 10.19.15 – Sunday 10.25.15
[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”New Stuff at CFSB” parent_id=”” id=”” class=”” style=””]New Stuff at CrossFit South Bend
Events: CFSB Halloween Party Details!
Clinic: 60 Minute Rowing Clinic with Kendra Rask – November 12th
Getting Started! November Fundamentals Details are up!
Classes: October Mobility – 4 Week Shoulder Fix
Big Deal! 5% Day at Whole Foods for Wades Army
Events: Ladies Night Pumpkin Carving
Events: Bring A Friend Day and Barbells for Boobs: October 24th at 9:00am
Nutrition: Last Weeks Wellness Wednesday – Which Fats are Healthy?
Events: Wades Army 2015
Also: If you have the Flu…
Classes: Mobility Schedule Change
Events: Wod with Warriors Nov 7th
Our WIFI: Hey all, new wifi settings for “CFSB Public” If you want to use our wifi, when you connect it will ask you to check into Facebook to use it!
Hold up for even NEWER stuff coming next week![/accordion_item][accordion_item title=”Monday 10.19.15″ parent_id=”” id=”” class=”” style=””]Monday 10.19.15
A.
15 Minutes to find Push Press 1.1.1.1
Compare to 9.8.15
*fundamentals perform 3’s
Between some of your sets, perform 3×12 of Floor Facing Angels
B.
3 Rounds
10 Front Squats AHAP
200m Run
Notes:
For the wod, this is as heavy as possible (the front squats) but you’ll have to pull it from the floor, so that will be a limiting factor for a lot of you.
Do some Front Rack mobility the night before
Crossfit Competitors Notes: Work on going unbroken in your front squats, try to make it hurt
[/accordion_item][accordion_item title=”Tuesday 10.20.15 Whole Foods 5% Day for Wades Army Today!” parent_id=”” id=”” class=”” style=””]Don’t forget! Today is Wades 5% day at Whole Foods!
Tuesday 10.20.15
A.
15 Minutes Deadlift 5rm
B.
12.9.6
Power Cleans 135/95
Strict Chin Ups
Notes:
We’ve done nothing but Deadlift 5rms this cycle – so you should all pretty much have something to go off of. Get after it today.
I would prefer you included (amy tried to change the word to include instead of included, I know its wrong but I am leaving it in) power cleans into your Deadlift warm up – that way you figure out your weight moving forward into your workout.
Ring Rows are acceptable for a scaling.
Crossfit Competitors Notes: Same thing as yesterday, you will see a theme here, try to hit your sets unbroken
[/accordion_item][accordion_item title=”Wednesday 10.21.15″ parent_id=”” id=”” class=”” style=””]Wednesday 10.21.15
A.
3 Rounds
Max L-Sit Hold
Max Top of the Pull Up Hold
Max Wall Facing Handstand Hold
B.
For Time
600m Run
60 Box Step Ups 24/20
60 Kettlebell Swings 55/35
60 Bodyweight Lunges
60 Wall Balls 20/14 – 10/9
60 Burpees
60 Double Unders
20 Minute cap
Notes:
Scoring goes like this…
Every uncompleted rep equals 1 second that is added to the time cap at the end.
Crossfit Competitors Notes: Come up with a game plan, and when you think you’ll hit each section, afterwards see how accurately you stuck to your game plan and if you pegged your times
[/accordion_item][accordion_item title=”Thursday 10.22.15″ parent_id=”” id=”” class=”” style=””]Thursday 10.22.15
A.
20 Minutes of Clean Skill Work
B.
150 Push Ups for time
Note: Every time you break perform 8 Russian Twists with Kettlebell 55/35
**15 Minute time cap
If you do not finish in the time cap – each rep you have remaining counts as a second that is added to the final time. For instance
100 Push ups in 15 minutes
Score is 15:50
Notes:
Keep the push ups clean
Crossfit Competitors Notes: Hit big sets in the push ups, don’t game it, just go unbroken each time and go to failure
[/accordion_item][accordion_item title=”Friday 10.23.15″ parent_id=”” id=”” class=”” style=””]Friday 10.23.15
A.
20 Minutes of Jerk skill work
Between some of your warm ups sets, perform 3×12 of Floor Facing Angels
B.
Teams of Two – NFT
4 Rounds
6 Rope Climbs
10 Tire Flips
*Alternate reps with your partner
To quote Savannah – Not for time, does not mean not for effort.
Crossfit Competitors Notes: Do all of your rope climbs back to back, and go heavy on the tire flips
[/accordion_item][accordion_item title=”Saturday 10.24.15 *Barbells for Boobs and Bring a Friend Day” parent_id=”” id=”” class=”” style=””]Saturday 10.24.15
Grace
30 Clean and Jerks for time 135/95[/accordion_item][accordion_item title=”Sunday 10.25.15″ parent_id=”” id=”” class=”” style=””]Sunday 10.25.15
A.
Every minute on the minute for 20 minutes
Odd Rounds 3-7 Chest to Bar Pull Ups
Even Rounds 3-7 Overhead Squats 95/65
B.
Row#1 = Row 500m
rest 3 minutes
Row #2 = Row max distance in the time it took you to Row#1
rest 3 minutes
Row #3 = Row distance for time from Row#2[/accordion_item][/accordion][/vc_column][/vc_row]
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