Programming 7.3 – 7.9
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Bring A Friend Day This Week! Friday July 7th
Wellness Wednesday – What should you eat for breakfast?
Share the link with everyone you know! July Fundamentals begins July 11th!
Mindfulness Mondays: Overcoming Frustration by Staying Solution Oriented
CFSB COMPETITION – New Wods on the Block – This will be our first official competition we will be hosting, if you all make it a success, you’ll see more in the future!
CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page
***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**[/x_accordion_item][x_accordion_item title=”Monday 7.3″ open=”false”]FITNESS
A.
4 Sets – 75 seconds to perform @ each station
8 Dumbell RDL’s @ 31X1
10-45 second Left Side Plank
10-45 second Right Side Plank
B.
Man Overboard Style – 15 Minute Amrap
Person 1: 20/15 Cal Row
Person 2: Max Russian Kettlebell Swings
Person 3: Max Push Ups
Person 4: Rest
COMPETITION
A.
4 Sets – 75 seconds to perform @ each station
10.8.6.6. Dumbell RDL’s @ 31X1
30-60s second Left Side Plank
30-60s second Right Side Plank
B.
Man Overboard Style – 15 Minute Amrap
Person 1: 200m Run
Person 2: Max American Kettlebell Swings
Person 3: Max Deficit Push Ups
Person 4: Rest
Notes:
Scoring: A. Score the DB RDL heaviest weight, just get after the planks, I shouldn’t have to ask you to go hard. B. Score total cals + kbs + push ups. In the case of the comp, each run counts for 20 reps.
A: Fitness will build for the DB RDL, comp will build as well, but start with different weight schemes. The plank is a max, and stopping within that range.
B: Ugh, The coach will explain this one. It’s better off that way.
FOR THE NEW PEOPLE IN CLASS THIS WEEK!
Movement Demo’s: Note, until we get our own library of videos up the way we want them, these will do to give you a general idea of what the movements are – with some subtle differences in cueing, position, etc – this gives you a start though.
Dumbell RDL – to give you an example, ol shirtless here is cranking his neck up really hard, I don’t care for that. The rest of it is pretty sound though.
[/x_accordion_item][x_accordion_item title=”CLOSED 7.4 – Only Open Gym Hours Tuesday, Click for details” open=”false”]Yo, I’ll be posting to the members page by no later than July 3rd @ 1:00pm letting everyone know when we will have Open Gym Hours for July 4th.
Not on the members page? CrossFit South Bend Members Facebook Group Page Click that shit, join it.[/x_accordion_item][x_accordion_item title=”Wednesday 7.5″ open=”false”]FITNESS
A.
4 Sets
2 Minutes to perform
Back Squat x 8
2 Minutes to accumulate
Strict Pull Ups x 8
B.
20 Minute Amrap – Teams of 3
10 Wall Balls
5 Burpees
Run 100m
COMP
A.
4 Sets
2 Minutes to perform
Back Squat x 8.6.8.6
2 Minutes to accumulate
Weighted Pull Up x 4.3.2.1
B.
20 Minute Amrap – Teams of 3
10 Wall Balls 30/20
5 Burpees
Run 100m
Notes:
Scoring: A. Score Back Squat heaviest weight, and if you did comp, your WPU heaviest weight.
A. Fitness will build over the course of the back squats, pick a band that is challenging for 8, it doesn’t have to be unbroken but I want all 8 done and you ready to get back into back squatting by the end of the 2 minute mark. Comp will build, I want the second 8.6 to be heavier than the first. Comp will build over the course of the 4.3.2.1 as well.
B. Teams of 3, One person at a time, the only rub is, you can send the next person off for the round when the person before you has STARTED the run, you don’t have to wait until they get back.
FOR THE NEW PEOPLE IN CLASS THIS WEEK!
Movement Demo’s: Note, until we get our own library of videos up the way we want them, these will do to give you a general idea of what the movements are – with some subtle differences in cueing, position, etc – this gives you a start though.
[/x_accordion_item][x_accordion_item title=”Thursday 7.6″ open=”false”]FITNESS
A.
20 Minutes to hit a Push Press x 3
B.
Teams of 2
21.15.9
Push Press @ 65% of your 3
Ball Slams
COMP
A.
20 Minutes to hit a Push Press x 1
B.
Teams of 2
21.15.9
Push Press @ 65% of your 1
Ball Slams 40/30
Notes:
Scoring: A, its the weight. B. its your total team time.
A. Choose a scaling appropriately, because if you choose Comp, the weight for the workout is heavier. If you hit a 3, 65% of that. If you hit a 1, 65% of that.
B. The format here…is that I do the ENTIRE workout, all 21,21,15,15,9,9…TAG in comes person 2 and hits the workout. Score is the time it takes for both team mates to finish. If there is a team of 3, person 2 and 3 will just have two separate bars and balls and go at the same time.
FOR THE NEW PEOPLE IN CLASS THIS WEEK!
Movement Demo’s: Note, until we get our own library of videos up the way we want them, these will do to give you a general idea of what the movements are – with some subtle differences in cueing, position, etc – this gives you a start though.
ball slams – scroll down to find ball slams
[/x_accordion_item][x_accordion_item title=”BRING A FRIEND DAY Friday 7.7″ open=”false”]FITNESS AND COMP
A.
Teams of 3 – One person works at a time
5 Minutes to hit Max Tire Flips
5 Minutes to hit Max 100m Sandbag Carry’s
5 Minutes to hit Max Sandbag Squats
5 Minutes to hit Max Distance Prowler Push 120/70
Notes:
Score each thing individually
it should look like this –> 35, 15, 90, 400yd
Notes: scale accordingly so you can all keep moving smooth. I don’t mind if you have a heavy tire if you get a little assistance from a team member.[/x_accordion_item][x_accordion_item title=”CLOSED 7.8 – Garage Sale! Saturday” open=”false”]We have a garage sale today, come buy some garage sale shit. Or come donate some stuff! We will be putting it toward new Plates and Bikes!
[/x_accordion_item][x_accordion_item title=”Sunday 7.9″ open=”false”]FITNESS AND COMP
A.
Flow Work @ conversational pace
40 Minute Amrap
2 turkish get ups each side
jog 100m
3 front squats left arm, 3 front squats right arm
30 singles
4 Kettlebell Swings left arm, 4 Right arm
20-30s FLR
12 Box Step Ups
5 Breath Handstand Hold
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