CrossFit South Bend

[cs_section id=”” class=” center-text ” style=”margin: 0px; padding: 45px 0px; border-style: inset; border-width: 1px; ” visibility=”” bg_image=”http://crossfitsouthbend.com/wp-content/uploads/2016/02/11109183_901059779958523_8450358426513158572_o.jpg” bg_color=”” parallax=”true”][cs_row id=”” class=” ” style=”margin: 0px auto; padding: 0px; ” visibility=”” inner_container=”true” marginless_columns=”false” bg_color=””][cs_column id=”” class=”” style=”padding: 0px; ” bg_color=”” fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″][x_text_type prefix=”” strings=”What movements can I expect this year?” suffix=”” tag=”h1″ type_speed=”50″ start_delay=”0″ back_speed=”50″ back_delay=”3000″ loop=”false” show_cursor=”true” cursor=”|” looks_like=”h2″ style=”color:white”][/cs_column][/cs_row][/cs_section][cs_section id=”” class=” ” style=”margin: 0px; padding: 45px 0px; ” visibility=”” bg_color=”#ffffff” parallax=”false”][cs_row id=”” class=” ” style=”margin: 0px auto 30px; padding: 0px; ” visibility=”” inner_container=”true” marginless_columns=”false” bg_color=””][cs_column id=”” class=”” style=”padding: 0px; ” bg_color=”” fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ element_info=”” type=”1/1″][x_custom_headline level=”h2″ looks_like=”h3″ accent=”true” class=”center-text man”]Choose the year[/x_custom_headline][/cs_column][/cs_row][cs_row id=”” class=” ” style=”margin: 0px auto; padding: 0px; ” visibility=”” inner_container=”true” marginless_columns=”false” bg_color=””][cs_column id=”” class=”” style=”padding: 0px; ” bg_color=”” fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ element_info=”” type=”1/2″][x_card animation=”flip-from-top” center_vertically=”true” front_style=”border-width: 8px 8px 8px 8px; border-style: solid; border-color: #a7300b; color: #ffffff; background-color: #f1592a;” front_image=”” front_image_width=”100px” front_title=”2011 ” front_text=”In 2011, The only year they had 6 wods. The limiting factor for a lot of people were the double unders, muscle ups at the END of a workout, moderately heavy power cleans, chest to bar pull ups, and toes to bar at the beginning of a workout. they didn't have a scaled division this year, so if you couldn't do it, you were SOL.

Hover or click for this years movement

” back_style=”border-width: 8px 8px 8px 8px; border-style: solid; border-color: #a7300b; color: #ffffff; background-color: #f1592a;” back_title=”The Movements” back_text=”Double Unders
Power Snatches
Deadlifts
Push Ups
Box Jumps
Squat Clean and Jerks
Bar Facing Burpees
Overhead Squats
Muscle Ups
Power Cleans
Toes to Bar
Wall Balls
Thrusters
Chest to Bar Pull Ups” back_button_text=”Click here to details on how to sign up for the open” back_button_link=”http://crossfitsouthbend.com/2016open/” back_button_color=”#ffffff” back_button_bg_color=”#a7300b” padding=”10% 10% 10% 10%”][x_card animation=”flip-from-top” center_vertically=”true” front_style=”border-width: 8px 8px 8px 8px; border-style: solid; border-color: hsl(0, 0%, 0%); color: #ffffff; background-color: rgb(51, 158, 97);” front_image=”” front_image_width=”100px” front_title=”2013″ front_text=”2013, they put burpees in with the Snatch ladder, making the demand for a bigger endurance engine that much greater ALONG with the demand for a heavy snatch. Muscle ups, still at the end of a workout, along with doubles, so you had to cut through 150 wall balls to get there. This was definitely a year where you had to cut through some work capacity with the Wall Ball wod for most people. Again, they repeated a workout from the prior year.

Hover or click for this years movement” back_style=”border-width: 8px 8px 8px 8px; border-style: solid; border-color: hsl(0, 0%, 0%); color: #ffffff; background-color: rgb(51, 158, 97);” back_title=”The Movements” back_text=”Burpees
Snatch
Shoulder to Overhead
Deadlifts
Box Jumps
Wall Balls
Double Unders
Muscle Ups
Clean and Jerks
Toes to Bar
Thrusters
Chest to bar Pull Ups” back_button_text=”Click here to details on how to sign up for the open” back_button_link=”http://crossfitsouthbend.com/2016open/” back_button_color=”#ffffff” back_button_bg_color=”hsl(0, 0%, 0%)” padding=”10% 10% 10% 10%”][x_card animation=”flip-from-top” center_vertically=”true” front_style=”border-width: 8px 8px 8px 8px; border-style: solid; border-color: hsl(0, 0%, 0%); color: #ffffff; background-color: rgb(135, 7, 7);” front_image=”” front_image_width=”100px” front_title=”2015″ front_text=”In 2015 they had decided they wanted to really separate the playing field, making an Rx'd and Scaled division. With the threat of that at the beginning, you knew they were going to up the ante with the Rx'd division workouts. This year, they moved muscle ups to the beginning, and threw in handstand push ups at the beginning of a workout with some heavy cleans out of the gate. This year had all of the traits of the past opens combined, and then some.

They repeated a workout, they kept the rower in there, they did a workout for time instead of with a ca, they had some heavy technical movements, a fatigued 1RM clean and jerk, and some longer work capacity workouts – this was also the first year they didn't have burpees in the open though, so thats nice, right?

Hover or click for this years movement ” back_style=”border-width: 8px 8px 8px 8px; border-style: solid; border-color: hsl(0, 0%, 0%); color: #ffffff; background-color: rgb(135, 7, 7);” back_title=”The Movements” back_text=”Row
Thrusters
Cleans
Handstand Push Ups
Muscle Ups
Wall Balls
Double Unders
Overhead Squats
Chest to Bar Pull Ups
Toes to Bar
Deadlift
Snatches
Clean and Jerk

SCALED DIVISION: Hanging knee raise, Single Unders, Push Presses. ” back_button_text=”Click here to details on how to sign up for the open” back_button_link=”http://crossfitsouthbend.com/2016open/” back_button_color=”#ffffff” back_button_bg_color=”hsl(0, 0%, 0%)” padding=”10% 10% 10% 10%”][/cs_column][cs_column id=”” class=”” style=”padding: 0px; ” bg_color=”” fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ element_info=”” type=”1/2″][x_card animation=”flip-from-top” center_vertically=”true” front_style=”border-width: 8px 8px 8px 8px; border-style: solid; border-color: #222222; color: #ffffff; background-color: #3d3d3d;” front_image=”” front_image_width=”100px” front_title=”2012″ front_text=”In 2012, they introduced a ladder of Snatches that got heavier and heavier, rewarding those that had a good Snatch, and a big enough engine to get to those heavy snatches. They still had muscle ups, toes to bar, double unders, chest to bar, etc. No scaled division this year either, so again, couldn't do it? SOL.

Also, they repeated a workout this year.

Hover or click for this years movement” back_style=”border-width: 8px 8px 8px 8px; border-style: solid; border-color: #222222; color: #ffffff; background-color: #3d3d3d;” back_title=”The movements” back_text=”Burpees
Snatch
Box Jumps
Push Press
Toes to Bar
Wall Balls
Double Unders
Muscle Ups
Thrusters
Chest to Bar” back_button_text=”Click here for details on how to sign up for the open” back_button_link=”http://crossfitsouthbend.com/2016open/” back_button_color=”#ffffff” back_button_bg_color=”#222222″ padding=”10% 10% 10% 10%”][x_card animation=”flip-from-top” center_vertically=”true” front_style=”border-width: 8px 8px 8px 8px; border-style: solid; border-color: #222222; color: #ffffff; background-color: rgb(4, 7, 108);” front_image=”” front_image_width=”100px” front_title=”2014″ front_text=”2014, This year they evened the playing field with some heavy deadlifts -, this was also the first year they did a workout to finish – no time cap, just get after it. Also, the first year a rower was involved. No Scaled division this year either, and they repeated a workout.

Hover or click for this years movement” back_style=”border-width: 8px 8px 8px 8px; border-style: solid; border-color: #222222; color: #ffffff; background-color: rgb(4, 7, 108);” back_title=”The movements” back_text=”Snatches
Double Unders
Overhead Squat
Chest to Bar
Deadlifts
Box Jumps
Calorie Row
Toes to Bar
Wall Balls
Cleans
Muscle Ups
Thrusters
Bar Facing Burpees” back_button_text=”Click here for details on how to sign up for the open” back_button_link=”http://crossfitsouthbend.com/2016open/” back_button_color=”#ffffff” back_button_bg_color=”hsl(0, 0%, 0%)” padding=”10% 10% 10% 10%”][x_card animation=”flip-from-top” center_vertically=”true” front_style=”border-width: 8px 8px 8px 8px; border-style: solid; border-color: #222222; color: #ffffff; background-color: rgb(33, 139, 167);” front_image=”” front_image_width=”100px” front_title=”2016″ front_text=”2016

Guess what is going to be in the open this year? Everything. Be prepared for everything. Not only is the judges course incredibly vague (the last few years were long and filled with at least 50 movements)

You can expect the possibility of: Movements at the start of a workout with a higher relative technical ability, heavy movements, max effort lifts, workouts to finish, EMOM workouts, repeated workouts. Just be ready for everything.

In the prior years when they had something hard you couldn't do, you'd get in, try to do one rep, and that was the end of it –

But the cool thing about it is with last year and this year, there is a scaled division, which is awesome, and you can bounce back and forth between Rx'd and Scaled. Like I said in an earlier post – Rx'd is something that has to be earned, and the open each year is more than just a competition, its a test to tell you what you should be practicing for the entire next year.

So sign up, work your ass off, then get back to it for the next year.

Hover or click for this years movement” back_style=”border-width: 8px 8px 8px 8px; border-style: solid; border-color: #222222; color: #ffffff; background-color: rgb(33, 139, 167);” back_title=”The movements” back_text=”Backflips
Air Punching
Fighting a bear
Blindfolded knife juggling
Standing for time
awkward screaming
Fish throwing
Strobe light workouts

” back_button_text=”just sign up already!” back_button_link=”http://crossfitsouthbend.com/2016open/” back_button_color=”#ffffff” back_button_bg_color=”hsl(0, 0%, 0%)” padding=”10% 10% 10% 10%”][/cs_column][/cs_row][/cs_section]