CrossFit Green Bay

Monday, August 13, 2018

Bending Ears

Starting today we will be taking a little different approach to our training. First we will be following LSU-Shreveport Lifting Program for the time being. CFGB’s Weightlifting Club, Green Bay Barbell, is very young and I feel the need to concentrate on coaching, while letting the great minds of Weightlifting mentor myself and the rest of the coaches here, which will help us to build our own abilities to program down the road.
Next up, we’ll be programming part of the Weightlifting programming into CFGB’s daily workout at least 3 days a week and when the situation calls classes will be using the Weightlifting area and equipment. This will provide everyone the understanding of what a kilo is and how fun it is to lift pretty plates on Jerk Blocks 🙂
Finally, if you are a Weightlifter only, by all means, carry on as you were. I’ve learned that trying to force things on athletes gets you nothing but hard feelings and no one has time for that! Athlough, I do believe doing a little bit of everything, meaning things you love, things you aren’t good at and things you are scared of, is of great benefit to every athlete. Become good at everything and everything will become better. That’s a fact, I read it in a book 🙂
So as I said, if you just want to weightlift, do it, but you’re always welcome to jump in to a WOD.
We will be having a “rest day” every 3 days. This could mean a Hero workout, classic CF WOD or Mobility WOD. All extra credit will be from days past or the current Weightlifting Program, which will have 6 days of material.
I honestly think that if you pick 2-3 things extra per day you will thrive over this next year. Do the thing you actually want to do and the 2 parts that you do not want to do at all. I’m sure there are many of you that will be attempting to do it all too, but either way everyone should to their best ability not train over 3 days in a row if you’re doing a lot of pieces, and make use of rest days. .
Let’s have some fun these last couple months of the big garage doors being open and get ready for those Granite Games.
Happy Monday.

**Todd from Aurora BayCare will be in tonight from 4:30pm-6:30pm for all your boo boos.**

1.) 10 Push Press every 2 minutes for 3 rounds working to a 10RM
Rest 2 minutes
Then every 3 minutes for 2 rounds Max Effort Push Press @ 95 & 90% of previously set 10RM
*2.-4.) Complete same structure with Back Squat, Bench Press & Strict Press
Note: We will be completing the Push Press in class to demonstrate exactly how this goes. For the additional movements feel free to modify time domain a little bit but stay within 4 minute rest periods.
1.) Bending Ears
20 minute AMRAP
25 Air Squats
20 Hand Release Push-ups
15 Abmat Sit-ups
10 Handstand Push-ups
5 Burpee Pull-ups
*2.) 5 Rounds
With 50/35lb Dumbbell
5 DB High Pull
3 DB Snatch (Full)
1 Legless Rope Climb
Note: Elbows must be above shoulder for a HP rep. If you fail a Legless climb switch to legs for the remainder.
*3.) 25 Deadlift @ approx 60%
Note: Complete all reps in as few sets as possible.
*4.) Max Effort Handstand Walk in 7 minutes, 10’ increments
*5.) 5 rounds
10 Knees to Chest (strict and slow)
10 Hollow Rock
10 4-count Flutter Kicks

S	M	T	W	T	F	S
	1	2	3	4
5	6	7	8	9	10	11
12	13	14	15	16	17	18
19	20	21	22	23	24	25
26	27	28	29	30	31

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Alyssa DeNoble

4+2 bpu

10@105. 11@100. 11@95