Goals for 2015 – Wednesday Deadline!

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[vc_row][vc_column width="1/1"][text_output]Hey there Everyone! The Deadline to fill out the goals sheet is this coming Wednesday the 25th! We are gearing up for the rest of the season through 2015 after this years CrossFit Open, and we want to know a few things. We want to know YOUR GOALS for 2015. For those of you who will take just a couple minutes to fill out the form below, its incredibly important to us. If you have never asked yourself these questions before, and don't have any goals in mind currently, this will be a good mental exercise for a lot of you. To create some inner discourse about rediscovering your current goals, exploring new goal possibilities, and help us with our approach to those goals within the next year. If you've asked yourself these questions before, it may be time to reevaluate your current goals; how far you've come, how they have changed, how to rededicate to old goals, and how we can adapt to meet your new goals. Not only will it be a big driving factor of the programs we will be launching in the near future, and how we direct our attention to services, but as well, it will give us a great idea of what drives you to do what you do, and how we can help you get to where you want, faster. Now if you could please, scroll down to check out the survey! **We have also sent this survey out via email to everyone  who is signed up to our CrossFit Members Mailing List - Didn't get the email? Want to be on our members list mailer? click here to subscribe.[/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/1"][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyaHR0cHMlM0ElMkYlMkZkb2NzLmdvb2dsZS5jb20lMkZmb3JtcyUyRmQlMkYxd2hNMmVhZllOT0ZpMWlLNHUycFNIb3NEbXNVS1NnMWRac0FXeWpVZmIyRSUyRnZpZXdmb3JtJTNGZW1iZWRkZWQlM0R0cnVlJTIyJTIwd2lkdGglM0QlMjI3NjAlMjIlMjBoZWlnaHQlM0QlMjIyNTAwJTIyJTIwZnJhbWVib3JkZXIlM0QlMjIwJTIyJTIwbWFyZ2luaGVpZ2h0JTNEJTIyMCUyMiUyMG1hcmdpbndpZHRoJTNEJTIyMCUyMiUzRUxvYWRpbmcuLi4lM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row]

Tuesday 3.24.15

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A. Hang Power Snatch 2.2.2.2.2.2.2.2 Notes: Perform a set every 2:30, starting conservative with the weight. Try to use last Tuesdays numbers as a guide. Aim to stay connected to the bar for all 8 sets.  B. Tabata Cal Row Toes To Bar Notes: There is no transition time between the 2 movements other then the normal 10 second rest time. Score will be Total Calories and Total Toes To Bar Educational Material for todays workout Hang Power Snatch Hang Power Snatch Definition - Catalyst Athletics Hang Power Snatch Video - Paradiso CrossFit Some inspiration at Cal Strength - Hang Snatches and some other random lifting (full Snatch, not power) Rowing The Stroke part 1 with Shane Farmer Racing Start Demo  (good way to get the flywheel going when you only have 20 seconds to get work done) Toes to Bar Get in some mobility for Toes to bar here

Monday, 3.23.15

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IMG_6877

Amateur

Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 4, 4, 4, 4 Press 3 RM, Max Reps @75% 3 RM

Conditioning

Complete 4 Rounds for time:

55/35 lb One Arm DB Thruster RT – 7 Reps 55/35 lb One Arm DB Power Snatch RT – 7 Reps 25 yd Burpee Broad Jump 55/35 lb One Arm DB Thruster LT – 7 Reps 55/35 lb One Arm DB Power Snatch LT – 7 Reps 25 yd Burpee Broad Jump

Bring A Friend Day Wrap Up!

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Thanks everyone for making our huge Bring A Friend Day a success! We had a total of 37 people in for the workout, stay tuned to the blog by subscribing here to get the daily workout in your inbox, and details about events and seminars, including our next Bring a Friend Day! For those of you interested in continuing with CrossFit South Bend, just check your inbox, you should have already received details on how to start! Reading this and don't feel like checking your inbox? You can just Click here to schedule a Free Introduction with us, A Free Two weeks of our Fundamentals, or Both! Check out the workout results below! FullSizeRender

Saturday 3-21-15

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A) Hang clean - 3RM, then 2x3@90%

B) Back squat - 3RM with 2-sec pause in bottom, 2x3 @90% no pauses

C)  12min EMOM: ODD - 2 clean grip DL + 2 clean pulls + 2 cleans... EVEN - 10 ball slams (I know our ball slam supply is dwindling, so if you need to do a 20# ball standing on a box, do that)