Programming Week 6 of 9 – Monday 7.27.15 – Sunday 8.2.15

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[vc_row][vc_column width="1/1"][text_output]Caitlin and Allison taking third place at the Arsenal Downtown Throwdown[/text_output][accordion][accordion_item title="New Stuff at CrossFit South Bend"]

***Classes***

-Mobility Class: Upcoming Weekly Mobility Schedule through July -August Fundamentals Begins Tuesday August 4th! Details here

***Workshops and Seminars***

-PR Weightlifting Clinic Thursday August 6th, and Thursday August 13th. This Weightlifting Clinic is open to everyone, new to weightlifting or not. It will be a good workshop for you to get introduced to weightlifting if you are new!  

***Events***

-Cinema Series Wod 4 on Saturday 8.1.15! this is your last time to get your tickets in! Details here -31 Heroes - August 8th at 9:00am and 11:00am

***Swag***

-New Girl tank top colors in stock

***Other Stuff!***

-How to read an ingredient label video by Robby Gustin -No more childcare offered as of August 15th

***DETAILS COMING SOON***

-Whole Foods Bring A Friend Day – August 22nd -Whole Foods Grocery Store Tour – August 25th -Student Welcome Week August 31st – September 6th[/accordion_item][accordion_item title="Monday 7.27.15"]Monday 7.27.15 A. 15-20 minutes to find a Bench Press 3RM Note: compare to 5RM from 7.06.15 B. 5 Rounds Not for Time 16 (8RT/8LT) DB Step Ups  120yd Shuttle (10yd.20yd.30yd) Max Unbroken Clapping Push Ups Rest 60 sec [/accordion_item][accordion_item title="Tuesday 7.28.15"]Tuesday 7.28.15 A. Skill/Positional Work Hollow Rock Progression  Superman  Light Kipping PU practice  B. 15min AMRAP 4 Alternating Shoulder Sandbag Complex Complex = Sandbag Get Up + 2 Squats+Back to ground 10 Hollow Rocks 5 Kipping Chest to Bar Pull Ups [/accordion_item][accordion_item title="Wednesday 7.29.15"]Wednesday 7.29.15 A. High Rep Ring Row Progress *** High Rep = 10-16 repetitions per set B. Skill Work 2-3 Rounds 10 sec hold at Mid thigh 10 sec hold at Overhead 10 sec hold at Power Position 2-3 Rounds 10 sec hold at Mid thigh 10 sec hold at Top of the Knee 10 sec hold at Starting Position 1 round 3 Mid thigh Muscle Snatch 3 Top of the Knee Muscle Snatch 3 Muscle Snatch *** all with a 3 sec pause at each position 1 round 3 Mid thigh Power Snatch 3 Top of the Knee Power Snatch 3 Power Snatch *** all with a 3 sec pause at each position C. Open Workout 11.1 10 Minute AMRAP 30 Double Unders 15 Ground to Overhead 75/55[/accordion_item][accordion_item title="Thursday 7.30.15"]Thursday 7.30.15 A. Squat 2RM, within the last two months of Fundamentals hit a 5RM B. 400m Run 21 Single Arm KB Power Clean 21 Single Arm KB Push Press 400m Run 15 Single Arm KB Power Clean 15 Single Arm KB Push Press 400m Run 9 Single Arm KB Power Clean 9 Single Arm KB Push Press *** break reps up between rounds however you would like KB power clean and push press An argument for the Kettlebell Clean - Breaking Muscle[/accordion_item][accordion_item title="Friday 7.31.15"]Friday 7.31.15 A. 5 min Shoulder/Ankle Prep 5-8 min to Warm up to starting weight for Overhead Squats, start at a conservative weight, you will be able to go up in weight each round B. 8 Rounds, 3 minutes to complete 2 Overhead Squats 5 Chin Ups C. 50 Lateral Ball Slams D. Extra Credit Jacked Street 10 DB Row, each arm 10 Hammer Curls[/accordion_item][accordion_item title="Saturday 8.1.15"]Saturday 8.1.15 For time - 25 Minute Cap 10 Shield Pushes (half and back is one) 20 Hulk out Deadlifts 350/255 30 Single Arm Repulser Rows AHAP 40 Thor Swings 50 Romanov KB Swings 70/55 200m Quicksilver Sprint [/accordion_item][accordion_item title="Sunday 8.2.15"]Sunday 8.2.15 A. Snatch Skill Work B. Snatch Heavy Single C. 3 Rounds Snatch x 6 @ 75-85% Rest 2-3 Minutes between rounds D. Optional 5 Minute amrap 500m row max burpees over rower in time remaining [/accordion_item][/accordion][/vc_column][/vc_row]

2015 07 26

31 Heroes – Saturday August 8th

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[vc_row][vc_column width="1/1"][image type="none" float="none" link="true" target="blank" info="none" info_place="top" info_trigger="hover" src="12640" href="http://www.31heroes.com/location/?gym=1XAZ6I"][accordion][accordion_item title="What is 31 Heroes?"]What is 31 Heroes? On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when an Extortion 17 helicopter was downed in Afghanistan. In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create The 31Heroes Project to remember our fallen heroes and take care of their loved ones. Humbled by the massive response and inspired by the impact on the families of these heroes, 31Heroes recognized an opportunity to reach even more families. Soon, new events and WODs were organized with the help of a growing network of passionate volunteers. Today, as a 501(c)(3) non-profit, 31 Heroes assists athletes and event organizers around the country with tools and resources to continue the legacy of selflessness and comradery of August 6, 2011. Through strategic alliances with other organizations they can ensure that all proceeds directly fund programs that support service members and their families, including the Navy SEAL community. Since the first event in 2011, more than $1.5 million has been given back to our nation’s heroes and their families through grant-making opportunities and partnership programs. In 2015, The 31Heroes Project launched the initiative to send a designated number of veterans to distinguished brain centers across the country to receive cutting-edge treatment for Post Traumatic Stress Disorder and/or Traumatic Brain Injury. They’ve left behind more than just memories. They’ve given us a legacy to honor. Together, we can ensure the mission to honor the fallen lives on and veterans are not forgotten when they return home.[/accordion_item][accordion_item title="When will CFSB be hosting 31 Heroes?"]When will CFSB be hosting 31 Heroes? CrossFit South Bend will be hosting the 31 Heroes workout on Saturday August 8th at our 9:00am and 11:00am classes. [/accordion_item][accordion_item title="What is the 31 Heroes workout?"]What is the 31 Heroes workout? AMRAP in 31 Minutes 8 Thrusters 155/105 6 Rope Climbs @ 15ft 11 Box Jumps 30/24 Notes: Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off. 31 Minutes to honor the 31 Heroes who gave their lives on August 6th 2011 8-6-11 in memory of August 6th 2011 DON'T FORGET TO WEAR LEG PROTECTION FOR THE ROPE CLIMBS![/accordion_item][accordion_item title="Want to register for the event?"]Want to register for the event? All you have to do is click here, and hit the button "register now" to register for or donate to the event.[/accordion_item][accordion_item title="Want to donate to 31 Heroes?"]Want to donate to 31 Heroes? All you have to do is click here, and hit the button "register now" to register for or donate to the event.[/accordion_item][/accordion][/vc_column][/vc_row]

2015 07 26

Friday, 7.24.15

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IMG_7576

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Chin Ups 3 x Max Reps

Collegiate

Power Clean 6×2 (Use 90% of Power Clean 1 RM) Chin Ups 3 x Max Reps

Conditioning

On the minute for 12 minutes complete: 2/1.5 pood KB Swing – 10 Reps 60 yd Sprint *Each minute complete both 10 KB Swings followed by one 60 yd Sprint. *If you miss a round, count a penalty. For each penalty incurred you must complete one 30 Right and Left second side pillar with rotation upon completion of the workout.

2015 07 23

Thursday, 7.23.15

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IMG_7578

Resting Like a Boss

*** ATTENTION BRING LONG SOCKS FOR ROPE CLIMBS ***

Amateur

Bench Press (add 2.5 lbs to last workout)

Collegiate

Bench Press 5×1 (use 95% of Bench Press 1 RM)

Conditioning

Complete 4 rounds:

Each round consists of 3 cycles of the following: Front Squats @ 75% of 1 RM – 2 Reps 40/30 lb Balls Slams – 10 Reps 15′ Rope Climb – 1 Rep *Rest 2 minutes betweeen rounds.

2015 07 22

Wednesday 7-22-15

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Warm-up: sleeper stretch, partner shoulder stretch A1.  Clean - 4x2@80-90% of heavy 3 from 2 weeks ago (7/8) A2.  Clean pulls - 3x3@100% of 1RM clean B.  Back squat - 5x3@75% of max. Follow each set with 5 tuck jumps C.  16min EMOM:
  • Min1: 10/8 cal row
  • Min2: 8 clean DL
  • Min3: max push-ups
  • Min4: rest

2015 07 22

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