August Fundamentals Begins Soon!

By: 0

[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.
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="I'd like to sit down and chat with you a bit first, I have questions! "]Want to sit down and discuss your goals and how we plan to meet them? Easy, click here to schedule a Free No Sweat intro During the No Sweat Intro we will meet for a private 20 minute chat about your goals, and what CrossFit South Bend can do to help you achieve those goals. No pressure, no obligation. Just a chance to see if CrossFit South Bend is a good fit for you.[/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 07 21

Tuesday, 7.21.15

By: 0

IMG_7673

*** ATTENTION BRING LONG SOCKS FOR THURSDAY'S ROPE CLIMBS ***

Amateur

Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Rack Pull 3, 3, 3, 3 Pull Ups 3 x Max Reps

Conditioning

Complete 8 rounds: 25 yd Prowler Push or 75 yd Sprint 60 seconds Push Ups – Max Reps

*Push the prowler or Sprint the 75 yds, once you cross the finish line you have 60 seconds to do as many Push Ups as possible. *For Prowler Push, use 90-180 lbs.

2015 07 20

Monday 7-20-15

By: 0

A.  Push press + jerk - 5x2. Start at 65% of 1RM jerk and love up in weight only if you hit the jerk and it feels solid! B.  Front squat - heavy single in 15min, then 1 set max reps at 80% C. You will have 2:30, 2:20, 2:10, 2:00, and 1:50 to complete each round, respectively: 5 rounds of 5 right arm KB PP, 25ft waiter's walk, 5 left arm KB PP, 25ft waiter's walk, 15 goblet squats holding KB

2015 07 20

Jason C.- First CrossFit Experience @ CFSB

By: 0

[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][text_output]
I came to CFSB after nearly two decades of various gym memberships that were essentially a waste of money. I had started masters swimming in my late twenties and ended up moving into triathlons and road racing. With repetitive strain injuries causing increased down-time and waning motivation, I was left floating through the endless abyss of emotionless weight machines and gaining unwanted weight.
My family had recently moved to SB in July 2014 from California.  After signing up for the requisite YMCA family membership, I actively started searching for a new experience for myself. I decided on CFSB because of the available two-week trial period for fundamentals.
New to Crossfit, I considered the vast and supportive rhetoric online. However, I was also aware of the risks espoused by online “pundits” criticizing the general concept of Crossfit. Any apprehension was quickly allayed by the pleasant discovery of the overall level of education of coaches.
[/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="12569"][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]Experienced athletes and coaches with a variety of master’s degrees and PhDs alike, working together to provide a safe and challenging environment.  Robby, the Fundamentals’ coach espoused the importance of health and safety through egoless scaling down of exercises as neophytes. As my first goal was to remain injury free, our mutual goals were aligned. Further, the concept of a warm and welcoming community became evident as a dozen people introduced themselves on my first day. The overall culture at CFSB is one where encouragement and praise is given for even the most basic of achievements.
My first accomplishment was the discovery, in my second month, that I had attended more workouts in six weeks, than in the preceding five years. My second accomplishment was realizing that my body craved coming back for more, and that I wanted to as well. I had some secondary benefits such as losing weight, adding a Paleo-based nutrition program and increasing my overall cardiovascular fitness level. My lifestyle was in the process of changing for the better.
Seven and a half months in, forty years old and in the best shape of my life to date, I have just started to set the stage for future accomplishments. My initial goal of remaining injury free has been sustained.
My favorite experience is that I can’t wait for the next workout.
[/text_output][/vc_column][/vc_row]

2015 07 20

Monday, 7.20.15

By: 0

Amateur

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

Collegiate

Squat 5×5 (use 85% of 1 RM from 2015-05-15) Press 1, 1, 1, 1, 1

Conditioning

Complete 4 rounds: Strict Handstand Push Ups – 8 Reps 185/125 lb Hang Power Clean – 6 Reps 20″ Lateral Box Jump – 8 Reps Rest 1 minute *For Lateral Box Jumps, alternate sides (4 LT, 4 RT).

2015 07 19

Programming Week 5 of 9 – Monday 7.20.15 – Sunday 7.26.15

By: 0

[vc_row][vc_column width="1/1"][text_output]Featured Image: Paul Clayton at our Swimming Wod Summer of 2011[/text_output][accordion][accordion_item title="Things coming soon at CrossFit South Bend"]THINGS COMING SOON AT CFSB   **Mobility Class: Upcoming Weekly Mobility Schedule through July **PR Weightlifting Clinic – Details and Registration is open! **Cinema Series Wod 3 on Saturday 7.25.15 STAY TUNED FOR DETAILS ON THE EVENTS BELOW 31 Heroes - Coming soon in August 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 7.20.15"]Monday 7.20.15 A. 15-20 minutes to find Squat 3RM Notes: Come in with a game plan to place this off of a current percentage. Here are some general percentages to aim for: 90-95% of 1rm, 100-105% of a 3rm, 105-110% of 5rm, 110-115% of 7rm B. 12 Min AMRAP, teams of 3  200m Run Max Russian Kettlebell Swing 70/55 Max 8" Deficit Push Ups (2x 45lb plates) Notes: Man overboard format, runner dictates the rotation of movements. Score will to total KB Swings, and total Deficit Push Ups. Listen, make sure these are deficit...get down there, don't stop at parallel. [/accordion_item][accordion_item title="Tuesday 7.21.15"]Tuesday 7.21.15 A. 10 Minute Power Snatch Skill Work 8 Min to warm up to Starting weight Notes: When selecting a starting weight, I don't mind if you are working up through the 6 sets, or staying heavy...just make them pretty and don't be stubborn.   B. Every 2:30 for 6 Rounds (15 minutes) perform Power Snatch x 2 C. 6 Minute Ladder 3 Ball Slams 6 Pull Ups 6 Ball Slams 6 Pull Ups 9 Ball Slams 9 Pull Ups etc... Notes: score will be total repetitions Articles: Advice: Sometimes it's okay, but... Unsolicited Coaching. Dumb Weightlifting Questions[/accordion_item][accordion_item title="Wednesday 7.22.15"]Wednesday 7.22.15 A. Low Rep Ring Row Progression 3x max unbroken reps Notes: Looking for the Low Rep difficulty setting = 3-6 repetitions max per set. Meaning, you should be going to failure, and those are the numbers you should be hitting. B. Teams of 2 21.15.9 Deadlifts 225/135 Box Jumps 24"/20" Notes: Partner 1 will complete 21 DL then Partner 2 will complete 21 DL, then Partner 1 will complete 21 Box Jumps then Partner 2 will complete 21 Jumps... etc C. Extra Credit: Watch the Extra Credit handstand push up work here 3x max hi rep HSPU   Articles: Deadlifts and Viagra[/accordion_item][accordion_item title="Thursday 7.23.15"]Thursday 7.23.15 A. 3x 5 Press from the Split Position 3x3 Jerks Balances B. take 10 minutes to warm up to the starting Split Jerk Weight C. Every 2:30 for 6 Rounds (15 minutes) perform Split Jerk x 2 D. 5 Rounds 3 Front Squats AHAP, pulled from the floor 7 Toes To Bar Notes: For the Front Squats, look to start the weight somewhere around  70-80% of your power clean.[/accordion_item][accordion_item title="Friday 7.24.15"]Friday 7.24.15 A. 5 Rounds At the top of each 3 minute mark 3 Power Cleans AHAP Max Unbroken Chin Ups Rest the remainder of the time B. 8 Min Cap 50 Cal Row 50 Burpees[/accordion_item][accordion_item title="Saturday 7.25.15"]Saturday 7.25.15 Teams of 4 3 Rounds - 1 Person working at a time to accumulate repetitions Shared Buy In- 60 Pull Ups Shared Buy In- 80 Snatches @ 95/65 Shared Buy In- 100 Air Squats Max Effort 200yard Prowler Push (50m Each) 135/90 Scores are the 3 times for Prowler Pushes[/accordion_item][accordion_item title="Sunday 7.26.15"]Sunday 7.26.15 A. Snatch Skill Work B. Snatch Heavy Single B. 4 Rounds Snatch x 3 @ 85-95% Rest 3-4 minutes between rounds C. Optional Conditioning Max...Effort...500m Row[/accordion_item][/accordion][/vc_column][/vc_row]

2015 07 19

Cinema Series Wod 2 – Saturday 7.18.15

By: 0

G.I. Joe 18 Minute Amrap - Teams of 3 5 Sandbag Cleans + 200m Sandbag Run 100/60 Max Sit ups Max Push Ups This workout is done conga line style in teams of 3 - with the pace being dictated by the person performing the cleans and sandbag run. Once partner 1 has come in the door from the clean and run, he will then move to performing sit ups, the person doing sit ups will move to push ups, and the person doing push ups will then perform the Sandbag movements. Score is total number of sit ups and push ups.

2015 07 17

Friday, 7.17.15

By: 0

IMG_7470

Amateur

Pull Ups 3 x Max Reps Single Leg Alternating Bounds 3 x 10

Collegiate

Weighted Pull Ups 2, 2, 2, 2, 2 Single Leg Alternating Bounds 3 x 10

Conditioning

Complete 6 rounds: 275/185 lb Deadlifts – Max Reps in 30 seconds Rest 30 seconds Athletic Burpees – Max Reps in 30 seconds Rest 30 seconds

2015 07 16

Saturday 7-18-15

By: 0

Carl will be coaching today! Have fun and be receptive to his coaching and cues-- you never know when something just might "click"! A.  Power snatch - 20min to find a heavy single B.  1 snatch push press + 3 OHS - you choose the weight. Perform 6 total sets of the complex.  C.  2 rounds not for time: 30 evil wheels, 20 burpees, 10 broad jumps

2015 07 16

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit South Bend FREE!

Simply choose your experience level and get registered for your FREE Introduction today!

CLICK HERE to get started if you are visiting from out of town

  • Free eBooks

    Learn inside tricks on how to get fit FAST!

    Download Now