4th of July Hours – Leggings Wod

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Hey everyone Here is our schedule for Saturday July 4th 9:00am - Wod - I will be running a wod. Wear leggings, get ready to do some team workouts. I don't want to say its mandatory. But...you should do it. 9:00am Fundamentals - Our Fundamentals will be performing the 9:00am wod with the class 10:15am Mobility Class - Canceled (Saturday Mobility people, you can come into the Wednesday) 10:00am Olympic Weightlifting - Canceled 11:00am Wod Canceled

2015 06 18

Wednesday 6-17-15

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A.  Clean - 3x1@70%, 3x1@75%, 3x1@80%. Treat these as singles! Rest as needed.  B.  Back squat - 5 rounds, 4 reps each round. Perform rep 1 at :00, rep 2 @ :20, rep 3 @ :40, rep 4 @ 1:00 mark. Pick your own weight, but there is a catch..... You may not rack the bar between reps. Rest 2:00 between rounds.  C. 1000m row, alternating 5 easy and 5 hard pulls. Flush out your legs a little after part B. 

2015 06 17

July Fundamentals Begins June 30th!

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[vc_row][vc_column width="1/1"][text_output]Interested in our Fundamentals Course? Our  Fundamentals Course is always right around the corner! Interested in signing up for TWO FREE WEEKS! Click here to do it. Want some Details? Scroll down to check out the schedule or any other details you may want to know about. [/text_output][accordion][accordion_item title="What is the monthly Fundamentals schedule?"]2015 Fundamentals Start Dates:  Our Fundamentals program begins on a Tuesday each month, and runs 12 classes in succession. The start date for each month is listed below.
July Fundamentals: Tuesday, June 30th
August Fundamentals: Tuesday, August 4th
September Fundamentals: Tuesday, September 1st
October Fundamentals: Tuesday, September 29th
November Fundamentals: Tuesday, October 27th
December Fundamentals: Tuesday, December 1st (exception: 3 weeks long due to holidays)
Class Times:
Tuesday 8:30am OR 7:00pm Thursday 8:30am OR 7:00pm Saturday 9:00am THAT SCHEDULE DOESN'T WORK FOR ME! You may want to check out our Accelerated Fundamentals Course then!​ Which you can check out by clicking right here![/accordion_item][accordion_item title="I don't want to wait, I want to start tomorrow!"]If you don't want to wait to start until our next scheduled Fundamentals, and you'd like to start the Fundamentals RIGHT NOW! We also offer an Accelerated Fundamentals, which you can check out by clicking right here! With that you get 6 personal training session to get you ready for class, along with 3 free weeks of CrossFit afterwards! The sessions are scheduled at your convenience.[/accordion_item][accordion_item title="But I'll be missing a few classes"]If you will be missing a Fundamentals class, no worries, we can do some make up work to catch you up. Try not to miss as many as you can though because each one builds on the prior class. But if you have to, just email Brandon@crossfitsouthbend.com and we will get it organized for a makeup during the Fundamentals. We usually allow up to 2 missed sessions, if you are going to be missing 3 or more, you may want to consider an Accelerated Fundamentals here.[/accordion_item][accordion_item title="Signing Up for a membership"]The first two weeks of each month are free! We want people to give CrossFit a good honest try before they decide whether or not it is for them. After that first two weeks if you decide CrossFit is for you, you can sign up and continue out the rest of the month. You can find out prices right here[/accordion_item][accordion_item title="Want to sign up and already know how to perform CrossFit?"]
Already well versed in the Olympic lifts, power lifts, gymnastics, and CrossFit movements?
[/accordion_item][accordion_item title="Questions about anything"]If you have questions, don't be afraid to ask any of us! Our office and inboxes are always open! You can also check out our website for more info about our programs, prices, programming, and schedule at www.crossfitsouthbend.com  Other than that, we will expect to see you in here on your start date! Click here to email us if you have any other questions. [/accordion_item][/accordion][/vc_column][/vc_row]

2015 06 16

Tuesday, 6.16.15

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IMG_7251

Amateur

Find Max Distance Broad Jump Deadlift 5 RM (add 10 lbs to last workout)

Collegiate

Find Max Distance Broad Jump Snatch Pull 2, 2, 2, 2, 2

Conditioning

Complete 3 rounds: 1 Min – Dynamic Push Up – Max Reps 30 sec rest 1 Min – 1 Arm Walking Lunges holding 1.5/1 pood KB – Max Reps 30 sec rest 1 Min – Russian Twists w/ 1.5/1 pood KB – Max Reps Rest 1 Minute

2015 06 15

Programming Monday 6.15.15 – Sunday 6.21.15

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[vc_row][vc_column width="1/1"][accordion][accordion_item title="Things to read for this week"]Last week was a testing week, and on account of that, we will be deloading Monday - Friday of this week. Deloading 101: What is a Deload and how do you do it? - Breaking Muscle How to properly Deload - EliteFTS   [/accordion_item][accordion_item title="Monday 6.15.15 Deload Week"]Monday 6.15.15 3 Rounds 5 Squat @50% 1RM/ 60% 5RM 3 Box Jumps 5 Squat @55% 1RM/ 65% 1RM 10 Lateral Hops over parallettes 5 Squat @60% 1RM/ 70%1RM 3 Burpees Rest 3 minutes[/accordion_item][accordion_item title="Tuesday 6.16.15 Deload Week"]Tuesday 6.16.15 3 Rounds 5 Push Press @50% 1RM/ 60% 5RM 8 Plyo Push Ups, doing a push up on a single plate and then laterally transition into another push up. 5 Push Press @55% 1RM/ 65% 1RM 1-3 Wall Walks 5 Push Press @60% 1RM/ 70%1RM 10 Banded Tricep Extensions Rest 3 minutes[/accordion_item][accordion_item title="Wednesday 6.17.15 Deload Week"]Wednesday 6.17.15 A. 5-8 min: Parallette Shoot Throughs B. Full Thacker Method C. EMOM X10 3 Power Cleans @ 55-60% 1RM/ 65-70% 3RM 10 Double Unders D. Extra Credit Pick One or Any Combination of the following movements, and just move at a steady pace for 10-20 minutes. Weighted Walk Rowing Sled Drags w/ 1-2 45lbs plates[/accordion_item][accordion_item title="Thursday 6.18.15 Deload Week"]Thursday 6.18.15   3 Rounds 5 Bench Press @50% 1RM/ 60% 5RM 8 Dynamic Push Ups, doing a push up in between and explosively transitioning to the top of the two plates. 5 Bench Press @55% 1RM/ 65% 1RM 10 Dynamic Med Ball Toss 5 Bench Press @60% 1RM/ 70%1RM 10 Seated Med Ball Toss Rest 3 minutes[/accordion_item][accordion_item title="Friday 6.19.15 Deload Week"]Friday 6.19.15 A. Ninja Get Up Series Ninja Get Up Ninja Get + Box Jump Ninja Get Up + Lunge Ninja Get Up + Lunge + Step up B. Every 30 seconds for 15 Minutes 1 Deadlift @ 55-60% 1RM/ 65-70% 5RM C. Extra Credit 100 30" Elevated Push Ups Every time you break perform 10 Hammer Curls[/accordion_item][accordion_item title="Saturday 6.20.15"]Saturday 6.19.15 5 Rounds, 3 minutes on 1 min off 10 Kettlebell Swings 10 Goblet Squat 10 No Push Up Burpees *** in teams of 2 alternating back and forth for each movement. For example P1 does 10 KB Swings, P2 does 10 Goblet Squat, P1 does No Push Up Burpees, etc. Each partner is responsible for the block of 10 reps of each movement.[/accordion_item][accordion_item title="Sunday 6.21.15"]Sunday 6.21.15 A. 15 minutes to find 1rm Power Clean B. 30 Power Cleans at 80% of 1rm 40 Toes to Bar 50 Calorie Row Note time after each segment[/accordion_item][/accordion][/vc_column][/vc_row]

2015 06 15

Monday 6-15-15

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Warm-up: partner elbow drill, clean skill work on keeping bar close (3x5 with obstacle ~6in away from you) A. 1 hang power clean + 1 jerk - 3x1@60% of max clean, 3x1@65%, 2x1@70%, 1x1@80%. Rest as needed but no more than 2:00 between lifts.  B. Front squat - 20min to work to 2RM C. 12min EMOM: odd- 4 front rack push back lunges @ 40-50% of today's 2RM, even- :30 of pillar-pillar-plank-plank

2015 06 15

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