No Oly class today! Gym is closed because we are all at Whole Foods for the big Bring A Friend Day! Come hang out, work out, and meet some new people. :)
2015 06 06
Bring A Friend Day at Whole Foods!
We're hosting a big Bring A Friend Day workout at Whole Foods Market Mishawaka today at 11 a.m. Members and friends, strangers and neighbors - all are welcome and it's free!! How do you know if you should come to Bring A Friend Day?
If you:
A. Want to know what CrossFit is all about...
B. Are looking for a fun and challenging workout...
C. Are friends with one of our members who keeps telling you how great CFSB is ...
D. Have a name (we'll have name tags - who doesn't love name tags?) ....
E. Know how to walk around and stuff...
F. Like Saturdays ...
G. Like free events ...
If any of the above describes you then you should really be at Whole Foods at 11 a.m. to work out with us. We are pretty fun people. We promise.
2015 06 05
Don't forget tomorrow is our Bring a Friend Day at Whole Foods. Things get kicked off at 11:00am so make sure you and your friends show up at least 15 minutes early. Hope to see everyone out there!
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
1 Clean Pull + 1 Power Clean *Work up to your heaviest complex in 15 minutes.
Conditioning
Death by Power Clean and Burpee Pull Up:
Complete 1 Power Clean and 1 Burpee Pull Up on the first minute, 2 Power Cleans and 2 Burpee Pull Ups on the second minute, 3 Power Cleans and 3 Burpee Pull Ups on the third minute, etc…until you can no longer complete the required reps. *For Power Clean, use bodyweight.
Extra Credit
Complete: Evil Wheels – 100 Reps
2015 06 04
The Gym will be closed tomorrow! We're hosting a big Bring A Friend Day workout at Whole Foods Market Mishawaka tomorrow (Saturday) at 11 a.m. Members and friends, strangers and neighbors - all are welcome and it's free!! How do you know if you should come to Bring A Friend Day?
If you:
A. Want to know what CrossFit is all about...
B. Are looking for a fun and challenging workout...
C. Are friends with one of our members who keeps telling you how great CFSB is ...
D. Have a name (we'll have name tags - who doesn't love name tags?) ....
E. Know how to walk around and stuff...
F. Like Saturdays ...
G. Like free events ...
If any of the above describes you then you should really be at Whole Foods at 11 a.m. to work out with us. We are pretty fun people. We promise.
A.
Overhead Squat Skill Work
Test Overhead Squat w/ PVC or Barbell
Mobility Ankle: approx 60 sec each side
Re-Test Overhead Squat w/ PVC or Barbell
Hip Flexion approx 60 sec each side
Re-Test Overhead Squat w/ PVC or Barbell
Overhead: Vertical Side Column Stretch approx 60 sec each side
Re-Test Overhead w/ PVC or Barbell
B.
10 Minutes to find a Non-limitting Overhead Squat 3
C.
Accumulate 50 Strict Vertical Pulls (use and alternate any grip you want)
Every time you come off the bar do a 25yd Plate Push, full length of turf
Note: scaling will be ring rows 2015 06 04
CFSB Lift Testing Week June 8-12th
Hey everyone!
We are going to be testing our big lifts and a few accessory movements coming up from Monday June 8th - 12th. So if you are looking to PR on something, make sure you get in here June 8th through the 12th.
More details coming soon.
2015 06 04
A. Clean - 12min EMOM - 1 clean @ 60% of 1RM
B. Back squat - 5x3 - 1 1/4 squats
C. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of: stiff-legged DL (light weight, slow & controlled) and toes to bar
2015 06 03
A.
15-20 Minutes to find Squat 2RM
Note: If you are within the last 2 months of Fundamentals you will perform - Bench 5RM
B.
T. Rice Conditioning Test
Complete:
3 Rounds
300 yard Shuttle Runs
Rest 5 minutes between efforts.
Note: This will be Six (6) 50 yard shuttles
Goals
*less than 200/135 lbs – 60 seconds and below
*200/135 lbs-250/165 lbs – 65 seconds and below
*greater than 250/165 lbs – 70 seconds and below
2015 06 03
Join us for an EPIC Bring A Friend Day at Whole Foods this Saturday June 6th. My goal is for all of you to go tell 2-3 of your friends about the event if you haven't yet.
Sprint
5-8 Rounds, Max Effort 30 yd Sprints
*Sprints will be stopped when time drops below 95% of fastest time. For example if you run a 4.00 sec 30yd sprint you will continue with your sprints as long as your time stays below 4.20 sec, once you go about that mark your sprinting is done. The only way to develop to speed is to operate at a high percentage of your best time. Replace sprints with Squats, if your 1RM is 300lbs doing singles at 225lbs isn't going to get you better at doing 1RMs.
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Barbell Lunge 4×6 each leg (suggested weight 40% of Back Squat 1 RM) Floor Press 5, 5, 5
2015 06 03
A.
Handstand Push Ups 3xMax Reps at low rep progression
B.
EMOM x 10 minutes
10 No Push Up Burpees
5 Push Presses 95/65
2015 06 02
Whole Foods Bring a Friend Day!
Hey all, just a few more notes about our Bring a Friend Day coming up this weekend at Whole Foods.
Not only will we have a lot of Whole Foods people, and members, but we want all of you to bring your friends as well.
Here is a sample phone script you can use with your friend.
You: Hey *insert best friend forevers name"
Friend: What it do
You: They are giving away $50 bills at whole foods on June 6th at 11am. Wanna come?
Friend: I'm there
You: Alsoiliedyouarecomingtheretodoaworkout *hang up*
Attn: FYI, there will in fact be no $50 bills being handed out in case you didn't actually read the post
Notes:
1. We will be closed at our Gym on Saturday.
2. Our Wod times at Whole Foods will be 11:00am, or 12:00pm. If you'd like to attend either of those times. Be sure you show up about 15 minute early to fill out an offsite waiver. We may be pretty busy.
3. The wod is a secret
2015 06 02