CrossFit South Bend | Programming Week of 3.12

Whats going on this week! Free Talk! Tuesday March 20th Natural Solutions for Heart Health and High Cholesterol BRING A FRIEND DAY! Saturday March 17th Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here! Follow us on instagram here Monday 3.12 FIT A. Every 90 seconds, for 18 minutes – 3 Sets, BUILD Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011 Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111 Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds Station 4 – L-Sit Taps x 10 each leg – or Max Plank on Elbows B. Every minute, on the minute, for 10 minutes (5 sets of each): Minute 1 – Strict Pull-Ups/Ring Rows x Max Reps in 40 seconds *does not have to be unbroken Minute 2 – Alternating Dumbbell /KB Snatches x 20 reps COMP A. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Build over the course of the 10 sets to today’s heavy single. B. Every minute, on the minute, for 10 minutes (5 sets of each): Minute 1 – 5 Hang Squat Snatches Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout. Score: A, Fit: Sn Grip RDL. Comp: Snatch. B. Fit: Total pull ups and snatch weight. Comp: Snatch Weight. Notes: Fit and Comp Warm Up: Main skill today will be covering the Snatch grip RDL, Z-press, and L-sit taps. Comp is responsible for figuring out their own timekeeping for A. Tuesday 3.13 FIT A. Every 2 minutes, for 18 minutes, 2 sets, BUILD Station 1 – Back Squat x 12 reps @ 20X1 Station 2 – Unbroken Russian Kettlebell Swings x 30 reps Station 3 – Single-Arm Dumbbell Row x 6 reps each @ 2111 B. For time – 9 minute cap 40/30 Calories of Rowing 30/20 Calories of Assault Bike 20 Goblet Squats 40 Jumping Lunges/Reverse Alt Lunges COMP A. Back Squat – every 2 minutes *Set 1 – 5 reps @ 75-80% of 1-RM *Set 2 – 3 reps @ 80-85% *Set 3 – 1 rep @ 85-90% *Set 4 – 5 reps @ 80-85% *Set 5 – 3 reps @ 85-90% *Set 6 – 1 rep @ 90-95% B. For time – 9 minute cap 40/30 Calories of Rowing 30/20 Calories of Assault Bike 10 Front Squats (M:135-155 – F:85-105 lbs) 20 Burpee Box Jump-Overs 24″/20″ 10 Front Squats (M:135-155 – F:85-105 lbs) Score: A. Back Squat Weight. B. Time or reps in cap. Notes: Fit & Comp Warm Up: quick primer for back squat, comp will go to build up to their 75-80% first set while fit gets settled into KBS and SADBR. Wednesday 3.14 FIT A. Every 90 seconds, for 18 minutes 3 Sets each, BUILD Station 1 – Dumbbell Bench Press *Neutral Grip x 8-10 reps @ 2111 Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Station 3 – Sit Ups x 10-20 reps @ 3011 Station 4 – Side Plank x Max or 45 seconds each side – whichever comes first B. Complete as many rounds and reps as possible in 12 minutes: 9 Single Arm Dumbbell/KB Push Presses 12 Push-Ups 15 Russian Kettlebell Swings COMP A. Take 20 minutes to build to today’s 2-RM Bench Press B. Complete as many rounds and reps as possible in 12 minutes: 12 Deadlifts (M:185-225/F:135-155 lbs) 12 Single Arm Dumbbell Push Press (50/35 lbs) *12 ea arm. 12 Ring Dips Score: A, bench weight. B,total reps. Notes: Fit & Comp Warm Up: Dumbell bench, supinated grip row are the primers in the warm up. Thursday 3.15 FIT & COMP 7 Minute Amrap Row 400/300 Meters Run 400 Meters Bike 30/20 Cals 50 Double-Unders/Singles rest 3 minutes between sets x4 sets Score: Rounds + Reps – score rounds separately. Looking for consistency in where you sit round to round here. Friday 3.15 Yep. For time-9 Minute Cap (the whole thing) 21 deadlifts 21 hand-release push-ups 15 deadlifts 15 hand-release push-ups 9 deadlifts 9 hand-release push-ups *note: now you’ll add 25% to whatever was just on the bar for the second set of 21.15.9 21 deadlifts 50-ft. bear crawl 15 deadlifts 50-ft. bear crawl 9 deadlifts 50-ft. bear crawl Score: time, or reps in cap Notes – be conservative on the first 21.15.9 in preparation for having 25% more on the bar If you want to do the “scaled”version for the open, its 135/95, then 185/135 SATURDAY BRING A FRIEND DAY 3.17 Fit & Comp Man OverBoard – Teams of 5 – 15 minute amrap Station 1: Pace Setter: 100 Yard Single Arm Farmers Walk Station 2: Calorie Assault Bike Station 3: Ball Slam Station 4: Calorie Row Station 5: Rest Accumulate as many reps at each station as possible within the time. You can only transition once the pace setting has come in and you get tagged out. Sunday 3.18 Fit & Comp A. 5 Sets 20 Landmine Twists 10 Landmine Rows each arm B. 3 Sets Hard Bike 15 Calories 30s Side plank each side

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Frank Zane Interview on the Bodybuilding Legends Podcast

3 Time Mr. Olympia Frank Zane talks to the Bodybuilding Legends Podcast about his career in bodybuilding. Frank talks about starting bodybuilding as a teenager growing up in Pennsylvania, competing in the AAU and IFBB organizations, winning the Mr. America and Mr. Universe in 1968, moving to California in 1969, training with Arnold Schwarzenegger and winning the Mr. Olympia from 1977-1979. Frank also talks about his strategy for winning bodybuilding competitions.

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Drop it Like a Squat

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 3 Rounds (alternate movements with a partner) 15 Calorie Row 20 KB Goblet Squats (53/35) Then 7 strict pull-ups, and wod prep w/ Coach WOD Metcon (Time) 6-5-4-3-2-1 Squat clean (205/125) Bar muscle up Cool-down Crossover…

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17 – Absolution CrossFit

10 Med Ball Wall Ball Shots 20/16# to 10/9′ target
10 Burpee to plate 25/15#
10 Med Ball Cleans 20/16#
10 Russian Twists with plate 25/15#

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Tyler Glasnow & Mike Clevinger discuss Confidence in MLB | Reel Talks

Tampa Bay Rays P Tyler Glasnow & Cleveland Indians P Mike Clevinger sit down to talk about Tyler’s time in Pittsburgh, why he feels he can be much more successful now in Tampa, and the role confidence has played in both of their young careers.

Featured Athletes (Instagram | Twitter)
Tyler Glasnow ( tylerglasnow | TGlasnow )
Mike Clevinger ( mikeanthony | Mike_Anthony13 )

Videographers (Instagram | Twitter):
Scott Ohashi (@scottohashi | none )
Taiki Green ( itstaiki | itstaiki )

Production (Instagram | Twitter)
Scott Ohashi (@scottohashi | none )

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