Wods 11.23.15 – 11.29.15
[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”Things coming soon at CrossFit South Bend” parent_id=”” id=”” class=”” style=””]Happenings at CFSB
HOLIDAY CLOSINGS – CFSB will be closed Thanksgiving and the Friday after.
Weather! – Snow snow Snow SNOOOOWWWWW
Memberships – A note about membership holds over the holidays
We could use your help! SMBHC Holiday Drive
Classes – December Fundamentals sign up is here! Begins December 1st
Classes – What does a Kids Training Class look like?
NEW CLASSES! Kids and Teens Training Program Welcome Week Signup is up!
Want your own Private group weightlifting workshop? Click here to contact us
Super Awesome!! Free Wod Tracking Software for CFSB Members! Train Heroic is LIVE – download it now
CFSB Wellness Wednesday – Food Quality v.s. Food Quantity
Fundraisers: “One Dime at a Time Fundraiser” – Saint Joseph Health System
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![/accordion_item][accordion_item title=”This Weeks Programming Explained” parent_id=”” id=”” class=”” style=””]Hey there everyone
You’ll see a few things added/changed into this weeks programming in Wods 11.23.15 – 11.29.15.
- We are forcing some awareness/trunk stability/core work a few more days out of the week, we have been noticing a trend of not being aware of what is happening to your back during a lot of pulling movements, so lets try to shore that up.
- Programming shifting – we will be alternating some of the days on the programming now so that you’ll squat/push/pull on some different days so if your schedule is fixed, you’ll be hitting some different things on some different days.
- The skill work primarily will be Olympic Weightlifting through the 9 week block – we are shifting the gymnastics to Wednesday and sometimes on the weekends. We are going to drill some touch and go work for the open, and a lot of positional work with weightlifting i.e. landing under the bar, hitting a GOOD position while landing under the bar, good back positions on the first pull. etc.
- We are bringing our handstand push up progression back on Wednesdays, we may do some kipping skill work, but you really shouldn’t worry about that until you have a decent amount of strict handstand push ups in the first place.
- You’ll be seeing very CrossFit Open specific workouts, time domains, movement training practice, on the weekends – with some work pertaining to…
Knowing your own abilities -Setting a realistic plan and sticking to it
What movements you’ll run into, what movements you’ll either have, or you won’t
Gaming a workout vs going unbroken
Positive self talk and dealing with pain
Using the timer to your advantage
Touch and Go work
What gear to use and when / Equipment setup
Using video feedback from the wod
Getting judged
Training v.s. Testing
Keeping yourself accountable while competing
[/accordion_item][accordion_item title=”Monday 11.23.15″ parent_id=”” id=”” class=”” style=””]Monday 11.23.15
A. General Warm Up
Coaches Warm Up
B. Trunk Stability/ Awareness – Upper Back Prehab
3 Rounds
30 Seconds Dead bug home base
15 Seconds Rest
30 Seconds Childs Pose
15 Seconds Rest
C. Strength
15 Minutes to Find Push Press Heavy Triple
D. Wod
5 Rounds
60 Seconds to perform Front Squat x 5 – AHAP
60 Seconds to perform Double Unders x 30
Notes:
Front Squats – These are pulled from the floor and are as heavy as possible
score is weight used for front squats.
Double Unders – You either finish 30 and rest the remainder – or – if you have no chance in hell of getting 30 doubles, just do max doubles under reps or double under attempts in 30 seconds. The only time I’ll recommend singles is if you absolutely don’t have singles.
Notes for CrossFit Open Competitors:
Try to perform those double unders unbroken.[/accordion_item][accordion_item title=”Tuesday 11.24.15″ parent_id=”” id=”” class=”” style=””]Tuesday 11.24.15
A. Warm Up
Coaches Warm Up
B. Trunk Stability/Hip Prep
3 Rounds
30 Seconds Pillar
15 Seconds Rest
30 Seconds Elevated Hip Bridge
15 Seconds Rest
C. Strength
Deadlift 5.5.5
8 Minutes to warm up to your first set
then perform a Deadlift heavy 5 at the top of each 3 minute mark.
D. Wod
Alternating Tabata
8 Rounds
20 Seconds Max Reps Pull Ups
10 Seconds rest
20 Seconds Max Reps Ball Slams
10 Seconds rest
Score is total reps
Notes:
Deadlifts – The first set should be on the medium side of heavy, build to a heavy 5. No “redo’s” if you feel like you could go heavier, plan that shit out and go for it.
NEW RULE JUST FOR TODAYS BALL SLAMS – catch the ball for Rx’d as always – but you have to catch the ball with your hips below parallel (in a squat) Yeah…thats right, we said that.
Pull ups – If you cannot perform pull ups without a band, or kip – do ring rows today. Before you ask for today, yes, you can kip.
Notes for CrossFit Open Competitors – all of your pull ups should be hitting chest to bar – or at least giving it your damnedest to do so.[/accordion_item][accordion_item title=”Wednesday 11.25.15″ parent_id=”” id=”” class=”” style=””]Wednesday 11.25.15
A. Warm Up
Coaches Warm Up
B. Gymnastics Strength
8 Minutes to warm up to your first set
3 Rounds
At the top of each 2:30 minute mark – perform max reps handstand push ups
C. Wod
EMOM 2 Burpees
then 2 more burpees each minute until you die…or give up.
Score is total number of burpees completed
Notes:
Handstand Push Ups – you can transition to the next level once you’ve hit 12 repetitions.
never done these before? settle into a progression that allows for an 8-12 range
Progression is as follows
Developing Scaled Push Ups: 30″ Chest Elevated Push Ups –> 20″ Chest Elevated Push Ups –> 10″ Chest Elevated Push Ups
From Push Ups to Overhead Position: Push Ups –> 10″ Feet Elevated Push Ups –> 20″ Feet Elevated Push Ups –> 30″ Feet Elevated Push Ups
Full Inverted Handstand Push Up with Risers: Handstand Push Up to 4.5″ riser –> Handstand Push Up to 3.0″ riser –> Handstand Push Up to 1.5″ riser
Handstand Push Up –> Kipping Handstand Push Ups
Notes for CrossFit Open Competitors:
Don’t play with kipping in the handstand push up until you have developed strict handstand push ups that are pretty…that is a recipe for injuring your neck.[/accordion_item][accordion_item title=”Thursday 11.26.15 CLOSED” parent_id=”” id=”” class=”” style=””]
Thursday 11.26.15 CLOSED
Happy Thanksgiving!!!
A. At home workout
If your schedule allows
Accumulate 5 minutes in a handstand hold
every time you break perform 10 no push up burpees
B.
Stretch for 30 minutes, find some tight spots and get after it.
Shoulders[/accordion_item][accordion_item title=”Friday 11.27.15 CLOSED” parent_id=”” id=”” class=”” style=””]Friday 11.27.15 CLOSED
A.
Perform at home
8 Rounds
20 Seconds max air squats
rest 10 seconds
20 seconds max push ups
rest 10 seconds
20 seconds max sit ups
rest 10 seconds
[/accordion_item][accordion_item title=”Saturday 11.28.15″ parent_id=”” id=”” class=”” style=””]Saturday 11.28.15
A.
Kipping Toes to Bar Warm Up
B.
Touch and go Power Clean Warm Up
C. Wod
20 Minute amrap
15 Power Clean 115/85
20 Toes to Bar
25 No Push Up Burpees over Bar
Notes:
Set some realistic expectations with this workout before you come in. Try to figure out what your score will be based off of what you think you can pace it at.[/accordion_item][accordion_item title=”Sunday 11.29.15″ parent_id=”” id=”” class=”” style=””]Sunday 11.29.15
A.
Shoulder Prep Work
B.
Box Jump Skill and Cadence work
Shoulder to Overhead Practice
C.
9 Minute amrap
25 Shoulder to Overhead 75
15 Box Jumps
20 Shoulder to Overhead 105
15 Box Jumps
15 Shoulder to Overhead 135
15 Box Jumps
10 Shoulder to Overhead 165
15 Box Jumps
Max Shoulder to Overhead 210 in time remaining[/accordion_item][/accordion][/vc_column][/vc_row]
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