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[vc_row][vc_column width="1/1"][accordion][accordion_item title="Things coming soon at CrossFit South Bend"]Things coming soon at CrossFit South Bend New Shirts are in! If you pre-ordered, come get them - If you didn't they are up for sale and we have a very limited supply! Videos: Wellness Wednesday last week - Is Dairy Healthy Stories: Neika - My Whole 90 Journey Classes: Mobility Schedule Classes: October Pumpkin Spice Fundamentals Begins This Week! Events: Wades Army 2015 Events: Barbells for Boobs 2015! Events : Who is running the Domer Run? I’ve been told the breakfast is worth it, lol. Events: October 4th! CFSB will have a few coaches out at Eddy street commons for a CrossFit section of the St Joseph County Heart Walk! Come out and do a workout with Caitlin and Chad![/accordion_item][accordion_item title="What is this CrossFit Open Notes stuff?!"]What is this CrossFit Open Notes stuff?! October marks pre-season for the CrossFit open. What is the crossfit open? Click here I will start increasing the amount of volume and standards for those of you who would like to compete in the open. I will also start throwing in extra practice work for CFO people under a different tab. This work will be possible to get done within the hour time frame, and perhaps within 10 minutes after a wod if the open gym schedule allows it. If you intend on coming in during an off time to do a bunch of open gym stuff this year, be sure to keep to the open gym rules.[/accordion_item][accordion_item title="Monday 9.28.15"]Monday 9.28.15 A. 10 Minutes to work up to your starting weight then perform B. Push Press 3.3.3 You will hit each 3 at the top of a 2:30 mark for 3 Rounds ***After each working set perform 10 Reverse Snow angels C. For Time 3 Rounds 200m Run 10 Hang Cleans 155/105

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  ***Notes For the Push Press: Warm ups to your intended weight for the push press could look like this 1 Minute mark - 30% x 3 3 Minute mark - 50% x 2 5 Minute mark - 65% x 1 7 Minute mark - 80% x 1 9 Minute mark - 95% x 1 Then hold up and wait for the coach to set the timer For the Workout: Only go as low as flexibility allows in the hang cleans - use a technically sound weight - fast but pretty I want to look at  you like this 

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***Notes for Crossfit Open Competitors String together as many unbroken hang cleans as you can - There won't be a penalty for breaking, but pretend like there is one.

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  [/accordion_item][accordion_item title="Tuesday 9.29.15"]Tuesday 9.29.15 A. 20 Minutes to establish 5rm Deadlift B. 3 Rounds NFT Max Unbroken Strict Pull Ups Max Unbroken Double Kettlebell Cleans 1 Full Length Plate Push

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***Notes For the Deadlift Warm up percentages could look like this - keep in mind, I don't care for a ton of warm up sets for the deadlift, and this is relative to the lifter - you should be primed up with some accessory work prior to this the number to the left is the minute mark 1- Set 1: 30% x 5 4 - Set 2: 45% x5 7 - Set 3: 60% x 3 10 - Set 4: 75% x 2 13 - Set 5: 85% x 1 16 - Set 6: 93% x 1 19 - Attempt x 100% x 5

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***Notes for CrossFit Open Competitors Rest as long as it takes for you to walk to the next movement...but when you get there...Max Unbroken should take you to a dark place for the DB KB CLN's. For the strict pull ups, muscle fatigue will set in before you can get to that dark place, and the plate push isn't just a place holder, go as hard as possible. If possible, line up next to someone with your same speed level and let them get a 1 second start on you before you sprint off, try to catch them.

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      [/accordion_item][accordion_item title="Wednesday 9.30.15"]Wednesday 9.30.15 A. 3 Rounds Max L-Sit Hold Max Top of the Pull Up Hold Max Wall Facing Handstand Hold B. 4 Minutes max sled drag 25 yards 4 minutes max shuttles 10 Yards 4 minutes max cal row 4 minute max ball slams 4 minutes max jump rope singles

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  ***Notes: For the Conditioning - try to move at a consistent pace through everything, we want constant movement throughout. For the Iso progressions L- Sit Progression Box KneeTuck -> Parallette Knee Tuck -> Box L-Sit -> Parallette L-Sit -> Varying Degrees of L-Sit Pull Up Hold Progression Black Band -> Green Band -> Blue Band -> Red Band -> Pull Up Hold -> Weighted Pull Up Hold Wall Facing Handstand Hold Progression Toes on 30″ Box -> Wall Facing -> Wall Facing Pull 1 Foot off the Wall -> Free Standing

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***Notes for CrossFit Open Competitors Keep the toes pulled back on the Handstand Hold to prep for the standards for this year. Same as the notes above, don't fly and die, find a painful place to be with your conditioning and stay there the whole time.

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    [/accordion_item][accordion_item title="Thursday 10.1.15"]Thursday 10.1.15 A. 10 Minutes to work up to your starting weight then perform B. Front Squat 3.3.3.3 You will hit each 3 at the top of a 3 minute mark for 4 rounds (12 minutes) ***After each set perform 10 reverse snow angels C. 4 Rounds (more 3 minute mark stuff) at the top of each 3 minute mark perform 400m run in time remaining - max handstand push ups

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***Notes For A, use the warm up scheme from Monday you can build or stay the same For the conditioning, you have 3 choices, handstand push ups, box handstand push ups, or push ups.

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***Notes for CrossFit Open Competitors Keep yourselves honest with reps in the Handstand push ups, if it didn't count...it didn't count, and you definitely know when they don't count, so don't bullshit yourself. And come in with a game plan, singles? doubles? cascading sets? make a plan, stick with it - then assess how that plan worked and how you could of done it better at the end.

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    [/accordion_item][accordion_item title="Friday 10.2.15"]Friday 10.2.15 A. 5 Rounds 30 Seconds ME Power Cleans 155/105 30 Rest 30 Seconds ME Burpees 30 rest 30 Seconds ME Rope Climbs 30 Rest

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***Notes: For this workout, its key to choose a scaling that allows for you to cycle it well, choose an intelligent weight, range of motion, and skill level that allows you to move smoothly through the workout.

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  ***Notes for CrossFit Open Competitors Play with the different styles of foot wrapping, see which one you like best Come up with a game plan for your sets on the power cleans, we already went hard and unbroken earlier this week, so  I want this one gamed. Burpees finish when you touch your hands behind your head, your feet leave the floor, and your hips are OPEN.

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  [/accordion_item][accordion_item title="Saturday 10.3.15"]Saturday 10.3.15 A. 12 minute amrap 80 Double Unders 60 Wall Balls 20/14 40 Calorie Row 20 Toes to Bar Two scores - Time after the first round, and total repetitions completed

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***Notes Scaling for the day is a 2:1 on the doubles to singles. It's not Rx'd unless you squat low enough, and touch your target Don't tear your hands up on the TTB

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***Notes for CrossFit Open Competitors Everyone will adhere to it, but that scoring system is in there for  you - go harder on the first round than you think you might want to - then dig in for the remainder.

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    [/accordion_item][accordion_item title="Sunday 10.4.15"]Sunday 10.4.15 A. 8 Minute amrap 9 Power Snatches 125/85 3 Wall Climbs

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  ***Notes If you need to limit the range of motion for the Snatches to a hang power snatch, do it. I want simple and smooth. For the Wall Climbs, if you are terrified of going overhead, or can't do it, do inchworms as high up as you can and please...please please. Control yourself down from the wall walks, don't collapse, or you won't be allowed to do them.

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***Notes for CrossFit Open Competitors Rx'd is nose and toes at the top Don't be reckless

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Hey all, this occurred to be this morning that perhaps not everyone knows how to manage their time appropriately during a lifting session to get the most out of it. So it's worth a quick post to clear up any possible confusion. But a few things to think about before we get into the lifting.

1. You should have seen the workout already, and have some vague idea of a game plan for this, especially if you've been here for a while, you have no excuses - you should have some idea of your most recent or ideal/realistic numbers you'd like to hit. This is why I post the workouts a week ahead of time.
2. Pay attention - the last thing I want to hear at the end of the 20 minutes is "oh, we were supposed to actually do/complete the lift in the 20 minutes?"
3. Show up to class on time - I get it, everyone has lives, and a job, and kids, and there was a gorilla blocking traffic on the way in. But if you have no good reason to be late, try to be punctual - it really does mess up with the flow of the class. If we have to stop and change our game plan because we have someone coming in 10 minutes, and then 15 minutes into class - that was your culprit of why you now have less time to set your max for the day.
4. There are a lot of variables that are adjusted for setting your scheme up - based off of what the lift is in the first place, the time we have, the effect we are looking to create, the skill level of the lifter, the training age of the lifter, the number of reps and sets in the session, we can go on, but we won't.
5. Move the bar as fast as possible, always.
6. Start with the end and determine what you'd like to hit for the day, realistically. Since most of you are novices, leave a little flex room for another attempt if you need one. hint* not trying to best your old number by 10% is a good start, 3-5% jumps off the top are a good place to look at for a novice.
7. Before any of you bawk at percentages for novices - if you have a prior number go ahead and use percentages off of that number and slowly work it up - these AREN'T training percentages, which for a novice is sometimes pretty ineffective which is why we give a range from time to time - again, context matters, but percentages that are used to work up to an existing PR in this situation.
8. Give the heavier sets a little more rest at the end (derrrrr) so you aren't attempting two different 5rm's within 60 seconds of each other. So lets say you are hitting 100% of what you want to hit, at the 17 minute mark. Then work backwards from there.
9. Not sure what to do? ask? still not sure? ask again.

Lets set up a situation. This is also a general guideline, and you can tweak it as you see fit. We give you 20 minutes to establish a max - You are a novice, you have one prior 5rm that you know of, the lift matters as far as context goes, lets say its a squat 5rm. You have no prior injuries and are healthy as far as we know. Your last 5rm was a grind at 315. 1 minute mark - Write your stuff up 2 minute mark - Set up your rack 3 minute mark - 25-35%x5 4 minute mark - 40-45%x5 now slow it down 6 minute mark - 50-55% x 3 8 minute mark - 60-65% x 2 10 minute mark - 70-75% x 2 12 minute mark - 80-85% x 2 14 minute mark - 90-95% x 2 17 minute mark - 100% x 5 (if this is your attempt, PR or not) 19:40 minute mark - 103-105% (assuming it was a successful attempt and you would like another one) Now this can change, depending on a lot of things, lets throw a not as much of a novice situation at you. Let’s use the example of someone going for a new 3 rep max and the goal is 500 for 3 reps. Here would be an effective set and weight scheme to have a better chance of achieving this goal: Set 1: 135 x 5 25% (of 1RM) Set 2: 225 x 5 40% Set 3: 315 x 3 58% Set 4: 365 x 3 67% Set 5: 405 x 3 74% Set 6: 455 x 2 83% Set 7: 500 x 3 New PR Now let’s take a look at how we would approach a new 1 rep max. We will use the example of someone going for 600lbs, and then someone going for 315lbs. Set 1: 135 x 5 22% Set 2: 225 x 5 38% Set 3: 315 x 5 53% Set 4: 365 x 3 61% Set 5: 405 x 3 68% Set 6: 455 x 2 76% Set 7: 495 x 1 83% Set 8: 525 x 1 88% Set 9: 565 x 1 94% Set 10: 600 x 1 PR As you can see, once we get about 80%, we only do singles from then on. Now 315: Set 1: 95 x 5 30% Set 2: 135 x 5 43% Set 3: 185 x 3 59% Set 4: 225 x 2 71% Set 5: 265 x 1 84% Set 6: 315 x 1 PR As you can see the stronger lifter will need a lot more sets to properly build up to their max. I will say that these are only suggestions, and in the end you know your own body best. Try these out and let us know if you hit any new PR’s! Just plug and play with the time you have available, and WORK TOGETHER WHEN YOU ARE ON A RACK!