CrossFit South Bend

[vc_row][vc_column width=”1/1″][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”11165″][/vc_column][/vc_row][vc_row][vc_column][text_output]Hey everyone who is doing the CrossFit Open! We have set the validation schedule, along with some other information you may want to know about getting your scores validated. Here it is below.

***Validation Schedule***

Thursday 

Wod is released at 8:oopm each week, there will be no validation times available on Thursday night

Friday 

8:00am – 9:00am

10:00am – 11:00am

Saturday

“GAME DAY” – We will have a photographer out on Saturday’s to take badass pictures of everyone, every Saturday for the next 5 weeks, the wod of the day will be the CrossFit Open Wod for that week.

9:00am – 10:00am

11:00am – 12:00pm

12:00pm – 1:00pm (open only to people who have signed up for the open)

Sunday

No Validation times available

Monday

12:00pm – 1:00pm

3:00pm – 4:00pm

For times that aren’t listed below: 

So, each and every year we put our validation schedule for when our coaches are most definitely available for validating wods for free. Each and every year we have a few people that would prefer to get validated either alone, or on a separate time. If you would like to pay a coach to come in on an off time between Thursday night and Monday night, you are more than welcome, a validation fee is $10 on an off time to get validated.[/text_output][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”11169″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][text_output]If you are competing in the open and want the best results out of your workout, I suggest pulling back a bit of your volume through the week. Meaning, dialing the intensity down throughout the week to “peak” on the particular day you intend on competing. Below is one example on how to prepare your week depending on the level you train at, this would be for our general population of members. You can spin this a lot of different ways depending on your lifestyle and training level.

Competing on a Saturday

Monday: Active Rest day

Tuesday: Wod@ 80% effort

Wednesday: Wod@ 60% effort

Thursday: Wod@ 50% effort

Friday: Active rest day: Skill work, foam rolling, mobility work, planning your workout strategy, making sure you have all the necessary items for the workout i.e. not trying to put together a tape wrap 5 minutes before the workout starts. Perhaps hitting a few rounds of the workout and timing them to find your pacing for the next day, come up with a plan A and B for your wod. Check your gear, test your gear on the wod. Strategy Strategy Strategy, warm up as if you are about to perform the workout, then stop.

Saturday: Competition Day 100% Effort

Sunday: Wod @ 50 – 60% effort, Active recovery work, foam rolling, mobility work.

Our Programming

Our Programming will reflect that we are going through some competitive weeks to a point, it is up to you to monitor your recovery and volume, we are also programming for people who are training through the open and not peaking for it, but being weary of programming in too much volume lifting that may interfere with your ability to perform on the weekend.[/text_output][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”11173″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][text_output]Here at CFSB we pride ourselves in the higher standards we hold ourselves to. Keep it that way. There is a lot of ugly stuff out there, don’t worry about what everyone else is doing, worry about what YOU are doing, both in judging and performing the movement.

Judges: Don’t do favors by counting repetitions that are not legitimate repetitions. If we catch this we will pull away your ability to be a judge.

As a Competitor: If you don’t want to get no repped, don’t leave anything to chance. We will be EXTREMELY THOROUGH IN OUR EXPLANATION OF THE STANDARDS. Just as long as you keep to the standards, we will not have a problem.

If you would like to take the judges course (it costs $10 and is not mandatory) but it would help

SAFETY

Okay…going back to our prior comments about judging. If there is a gray area within the standards, I will allow it to be used. Technique or skill, as long as it has not been disallowed online by the judging standards.

I will not allow anything that will put anyone at CFSB in jeopardy. meaning, in they open they allow some pretty sketchy standards of movements, press outs on snatches, press outs on jerks and what not.  We encourage that it doesn’t happen, but according to CF open movement standards it is allowed, that is fine. If we see anything causing you harm, we will stop you immediately.

But please, keep your paper towels at home[/text_output][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”11176″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][text_output]Again, not sure what they are going to throw at us for this year’s open. But, you can look at all of the wods since 2011 online to see, its generally the same stuff…but they threaten on the judges course with a lot of different movements and now that they have introduced an open ended workout. Who knows what they will throw in this year.

These include the moments that have been performed, along with things threatened in the Judges course. Could be, but not limited to…

Double Unders

Box Jumps

Muscle Ups

Bar Muscle Ups

Burpees

Push Ups

Toes to Bar

Ring Dips

Chest to Bar Pull Ups

Knees to Elbows

Pistols

Air Squat

Box Jump Overs

Burpee Muscle Ups

Rowing

Shuttle Sprints

Barbell

Deadlift

Sumo Deadlift High Pull **KB and Bar

Shoulder to Overhead

Press

Push Press

Push Jerk

Overhead Squat

Front Squat

Thruster

Snatch *** Full, Hang Full, Hang Power, Power, Complex

Clean ***Full, Hang Full, Hang Power, Power, Complex

Back Squat

Wall Ball

Kettlebell Snatch

Kettlebell Swing[/text_output][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”11179″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][text_output]For more information on

What the CrossFit Open is

Is it for everyone?

What division will you fall in?

How do you register?

and wanting Skill practice

Click here to check out a recent post I did on all of the above topics![/text_output][/vc_column][/vc_row]