CrossFit South Bend

[vc_row][vc_column width=”1/1″][accordion][accordion_item title=”New Stuff at CFSB”]Stories: Nikki’s Story – Stronger than I had imagined.

Classes: Mobility Schedule

Classes – Click here to remind yourself – Open Gym Schedule and Rules

Starting CrossFit – September Fundamentals Begins Sept 1 – Registration Here

Events- Free CrossFit South Bend Grocery Store Tour at Whole Foods August 25th

-STUDENT WELCOME WEEK! FREE Student Welcome Week August 31st – September 6th Click for Details

BIG EVENTS: WADES ARMY:

Have you gotten your Wade’s uniform yet?

Don’t forget: Fundraising for Wade’s Army has begun and we have a big goal to reach!

Go to the CFSB page: 
https://www.classy.org/fundraise/team?ftid=54411

[/accordion_item][accordion_item title=”Results from last Testing Week – Check your old numbers”]Results from last Testing Week – Check your old numbers

[/accordion_item][accordion_item title=”Monday 8.24.15″]Monday 8.24.15

Test 1 – Upper Body Pull Relative Strength RETEST

1 Single Max Reps Unbroken Strict Pull Up

[/accordion_item][accordion_item title=”Tuesday 8.25.15″]Tuesday 8.25.15

Test 1: Overhead Stability and Strength

Max Effort Handstand Hold
Option (1) Hanstand Hold Option (2) Hold on with feet on 30″ Box

Test 2: Strength RETEST

20 Minutes to Find
Push Press 1RM/3RM

Rest 5 Min

Max Effort Reps @85% of 1RM 87.5% of 5RM (Muscle Fiber Test)

Test 3: Endurance and Ability to tolerate pain

Death by 10m

 

Notes:

Test 1: There will be 2 different options for this scaling (look up) Know your limitations, when you all kick up, it shouldn’t look like this. Make sure to keep a good midline position overhead, stretch your wrists out beforehand.

Test2 & 2.5: It is no accident that the handstand hold was done prior to this, its to prep for the stability and midline control to prime the push press.

Push Press

After that we will be hitting up a certain style of muscle fiber test to see how many reps you can get out of a high percentage of your max.  If you want to know more about this google hatfield muscle fiber test. Our test doesn’t have the luxury of waiting 15 minutes between the lift and the test, so you are seeing a short turnover between them, lets see how fast your battery recharges between a max lift and a max rep scenario.

Test 3: A few things

Make sure you pace yourself and pay attention to the time on the clock and know when to kick it into high gear.

Change direction off of opposite legs each time

Make sure you are counting YOUR OWN REPS, don’t assume the person next to you has an accurate count, I guarantee you most of you will forget at one point

Once you barely make it, even if you feel like you won’t finish the next round, sack up and go for partial reps.[/accordion_item][accordion_item title=”Wednesday 8.26.15″]Wednesday 8.26.15

Test 1: Explosiveness

8 Min to find Max Height Box Jump

Test 2: Power RETEST

20 Min to find
Power Clean 1RM/3RM Hang Power Clean

Test 3 Percentage Based Metcon Tester

Every 30 seconds Perform
2 Power Cleans @ 75% 1RM/ 80% 3RM
1 Ball Slam
*** every round increase by 1 ball slam until you are unable to complete the work load. Score is total reps and power cleans count towards the reps

 

 

Notes:

Test1: You must land above parallel on the box. The reason being to reinforce max vertical displacement, along with priming the power clean landing. We are looking to test the power in your initial hip extension, NOT your ability to tuck your knees under in a self fellating (also, not a word) position. There is a time and a place for the tucking variation, just not today. Another point, this is the second time I’ve referenced going down yourself on the blog…if anyone is keeping count. I’ve also linked my favorite video explosion for reference.

And…again, be mindful and know you limitations, I don’t want any stitched up shins today.

Test 2: Open up the night before with some nice couch stretching, I want you to be able to really take advantage of that full extension. This will also help with the Box Jump.

but..

Lets talk

Don’t make stupid jumps with percentages. Don’t let your ego get in the way.

Some of this stuff applies here, but this is pertaining to a Olympic Weightlifting Comp, this is a bit different. I am just saying, I’d better see percentages written out on your board. Notice he uses a 100kg opener so it makes your percentage work there pretty easy.

Test 3: Move smooth back and forth, again, this one is a death by, so PAY ATTENTION TO THE CLOCK. You’ll get punished for not transitioning fast enough, and moving the bar slow. Oh, and that ball slam you just did that you didn’t catch? it didn’t count. Even the last rep.[/accordion_item][accordion_item title=”Thursday 8.27.15″]Thursday 8.27.15

Test 1 & 1.5 Strength and Muscle Fiber Test RETEST

20 Minutes to Find
Bench Press 1RM/5RM

Rest 5 Min

Max Effort Reps 85% of 1RM 90% of 5RM (Muscle Fiber Test)

Test 2 Upper Body Endurance RETEST

10 Min AMRAP
10 Ring Rows
10 Deficit Push Ups

 

 

Notes:

Test 1 and 1.5: You can typically use the same kind of scheme here that you use for your squats in regards to warm up percentages. Make sure you have a spotter, AGAIN.

We prefer a handoff for safety reasons, make sure to practice this during the lighter weights to get into a groove with your partners.

Also, don’t touch the bar unless you

A. are sure the lifter will not get the rep

B. the lifter is in danger

remember, once you touch the bar, you have made the athletes lift not count. None of this, It’s all you bro

Now lets hit the bench

Test 2: Retest from last time – if you have your reps and scaling, dig it up. If not, set in to get a benchmark going. We have been working on ring rows for quite a few weeks, hopefully we can see some good carryover into this workout. Know your abilities and come in with a game plan of how you are going to break the reps up. This workout is hitting a lot of small muscle movers and fatigue very quickly, so have a back up plan.[/accordion_item][accordion_item title=”Friday 8.28.15″]Friday 8.28.15

Test 1 : Trunk Stability/Endurance/Willpower

Max Weighted Pillar

Test 2: Strength RETEST

20 Minutes to Find
Deadlift 1RM/5RM

Test 3:  Speed RETEST
Max Effort 400m Run

Notes:

Test 1: Place a 45lb plate on the upper back, and have a 45lb plate under neath the individuals quads. Must maintain a flat back, and hands may not touch each other. You are done when one of the following scenarios occurs (1) muscle fatigue sets in (2) if quads come in contact with plate (3) you get one warning on a movement fault, a 2nd movement fault results in the termination on the hold.

Don’t give up on this because “you got bored” or it started to get “kinda hard”

I want you shaking down there when you are about to fail. Maybe not like this…But that is the best google result I got from “Twerking in plank position” Then I blacked out, and woke up an hour later and cleared my internet history.

Test 2: Hopefully the pillar test got your trunk primed up for that tension you’ll want to create through the midline during the deadlift. Check your ego, our coaches are clever.  They know when you should call it, whether you are rounding because of your body awareness, strength, mobility, any of those…you are rounding none the less and should call it. They aren’t out to get you, they are there to keep you as safe as possible. Very often its not a cueing issue, meaning if we see you consistently rounding it may not be a magical cue that is the fix, it could represent a few weeks of mobility work, so ask a coach and we will help you out.

Percentages warming up may be a little different with this, T-nation has some pretty good guidance with this here.The typical general overview is less volume, you don’t want to smoke your CNS prior to the attempt.

Test 3:

You get one shot. We will do some good dynamic warm up work prior, if you feel like you need a bit more work to warm up, ask to go in a last heat and get in your work. If you have a history of hamstring issues, BE CAREFUL.[/accordion_item][accordion_item title=”Saturday 8.29.15″]Saturday 8.29.15

13.3

12 min AMRAP
150 Wallballs 20#/10′, 14#/9′
90 Double Unders
30 Muscle Ups

Note:

For the Wall Balls – use a weight you have some good control over, that you can squat to depth, and can hit your target. Keep yourself honest with the count. You’ll feel like this afterwards.

For the Doubles – If you can do doubles, you are grinding doubles. If you are scaling, its 270 singles. No in between today or custom scaling.

For the Muscle Ups – You are either doing muscle ups, or you are doing chest to bar pull ups.

Come in with a gameplan of how you want to break up your wall balls, this is what makes the difference in the wod.[/accordion_item][accordion_item title=”Sunday 8.30.15″]Sunday 8.30.15

13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Bar over Burpees
75 pound Snatch, 30 reps
30 Bar over Burpees
135 pound Snatch, 30 reps
20 Bar over Burpees
165 pound Snatch, 30 reps
10 Bar over Burpees
210 pound Snatch, as many reps as possible

Note:

If you cannot perform the listed weights, we will hit up percentages. The Snatch series will work this way..

75/45 or  35% of your 1rm

135/75 or 60% of your 1rm

165/100 or 75% of your 1rm

210/120 or 90% of your 1rm[/accordion_item][/accordion][/vc_column][/vc_row]