2015 10 21
60 Minute CFSB Rowing Clinic with Kendra Rask
[vc_row padding_top="0px" padding_bottom="0px" bg_video="" class="" style=""][vc_column fade_animation_offset="45px" width="1/4"][image src="13185" alt="" href="" title="" info_content="" lightbox_caption="" id="" class="" style=""][image src="13188" alt="" href="" title="" info_content="" lightbox_caption="" id="" class="" style=""][/vc_column][vc_column fade_animation_offset="45px" width="3/4"][text_output]Want to drop your row times and increase your endurance?
On Thursday November 12th at 6:45pm we will be having a 60-75 minute rowing clinic with Kendra Rask. The tickets will be $20 per person, and will be capped at 12 people. Tickets are first come first serve! Get in here and clean up your rowing!
Click here to purchase a ticket
Kendra's Bio
Kendra is a former walk-on to the University of Notre Dame Women's Rowing team, a 2 time Big East Champion ('12, '13, 2v4) and has had 3 NCAA appearances. Kendra was also named to Big East and ACC All-Conference Academic Teams
Check out an article about Kendra right here![/text_output][/vc_column][/vc_row]
2015 10 21
Hey all, we are still in the process of revamping our Mobility schedule for the Fall season. - We will be shutting down the Saturday mobility class, but KEEPING the Wednesday PM Mobility Class - stay tuned for some more classes coming soon!
2015 10 20
Hey everyone, word on the street is that there is a bad flu going around...if you get sick, please, take the week off of training, being in close quarters gets everyone else sick pretty fast. So...stay away for a while.
2015 10 20
(Sorry this is so late.)
No class Saturday due to Barbells for Boobs! If you're able to make it to the 9:00am event, it would be great to have you guys there!!
Warm-up: handstand shrugs and scap pull-ups - 3x8 each, alternating
A. Clean and jerk - 3x1@85%
B. Front squat - 3x2@85%
C. 5, 4, 3, 2, 1 (each arm) single arm DB jerk - we did these in early August if you need something to refer back to
2015 10 19
Amateur
Find Max Distance Broad Jump Deadlift 1x5 (add 10 lbs to last workout)
Collegiate
Complete 5 Rounds: 3 Power Snatches 3 Snatch Pulls 3 Power Snatches Rest 2 minutes *Stay connected and do not set the bar down during the round. If the weight is dropped, count a miss. *Work to the heaviest set possible.
Conditioning
Complete as many rounds as possible in 10 minutes: Towel Pull Ups – 6 Reps 20″ Box Jump Overs – 8 Reps Deficit Push Ups – 10 Reps
Extra Credit
Evil Wheels – 100 Reps
2015 10 19
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 5, 5, 5, 5 Press 5×1 (Use 92.5% of 1 RM Press)
Conditioning
Complete 5 Rounds:
40 yd Sprint 2/1.5 pd KB Swing – 11 Reps -Rest 60 Seconds- 40 yd Sprint Strict Handstand Push Up – 11 Reps -Rest 60 Seconds- 40 yd Sprint Broad Jump – 5 Reps -Rest 60 Seconds-
2015 10 18
Programming Week 7 of 9 Monday 10.19.15 – Sunday 10.25.15
[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="New Stuff at CFSB" parent_id="" id="" class="" style=""]New Stuff at CrossFit South Bend
Events: CFSB Halloween Party Details!
Clinic: 60 Minute Rowing Clinic with Kendra Rask - November 12th
Getting Started! November Fundamentals Details are up!
Classes: October Mobility – 4 Week Shoulder Fix
Big Deal! 5% Day at Whole Foods for Wades Army
Events: Ladies Night Pumpkin Carving
Events: Bring A Friend Day and Barbells for Boobs: October 24th at 9:00am
Nutrition: Last Weeks Wellness Wednesday – Which Fats are Healthy?
Events: Wades Army 2015
Also: If you have the Flu...
Classes: Mobility Schedule Change
Events: Wod with Warriors Nov 7th
Our WIFI: Hey all, new wifi settings for “CFSB Public” If you want to use our wifi, when you connect it will ask you to check into Facebook to use it!
Hold up for even NEWER stuff coming next week![/accordion_item][accordion_item title="Monday 10.19.15" parent_id="" id="" class="" style=""]Monday 10.19.15
A.
15 Minutes to find Push Press 1.1.1.1
Compare to 9.8.15
*fundamentals perform 3's
Between some of your sets, perform 3x12 of Floor Facing Angels
B.
3 Rounds
10 Front Squats AHAP
200m Run
Notes:
For the wod, this is as heavy as possible (the front squats) but you'll have to pull it from the floor, so that will be a limiting factor for a lot of you.
Do some Front Rack mobility the night before
Crossfit Competitors Notes: Work on going unbroken in your front squats, try to make it hurt
[/accordion_item][accordion_item title="Tuesday 10.20.15 Whole Foods 5% Day for Wades Army Today!" parent_id="" id="" class="" style=""]Don't forget! Today is Wades 5% day at Whole Foods! Tuesday 10.20.15 A. 15 Minutes Deadlift 5rm B. 12.9.6 Power Cleans 135/95 Strict Chin Ups Notes: We've done nothing but Deadlift 5rms this cycle - so you should all pretty much have something to go off of. Get after it today. I would prefer you included (amy tried to change the word to include instead of included, I know its wrong but I am leaving it in) power cleans into your Deadlift warm up - that way you figure out your weight moving forward into your workout. Ring Rows are acceptable for a scaling.
Crossfit Competitors Notes: Same thing as yesterday, you will see a theme here, try to hit your sets unbroken
[/accordion_item][accordion_item title="Wednesday 10.21.15" parent_id="" id="" class="" style=""]Wednesday 10.21.15 A. 3 Rounds Max L-Sit Hold Max Top of the Pull Up Hold Max Wall Facing Handstand Hold B. For Time 600m Run 60 Box Step Ups 24/20 60 Kettlebell Swings 55/35 60 Bodyweight Lunges 60 Wall Balls 20/14 - 10/9 60 Burpees 60 Double Unders 20 Minute cap Notes: Scoring goes like this... Every uncompleted rep equals 1 second that is added to the time cap at the end.
Crossfit Competitors Notes: Come up with a game plan, and when you think you'll hit each section, afterwards see how accurately you stuck to your game plan and if you pegged your times
[/accordion_item][accordion_item title="Thursday 10.22.15" parent_id="" id="" class="" style=""]Thursday 10.22.15 A. 20 Minutes of Clean Skill Work B. 150 Push Ups for time Note: Every time you break perform 8 Russian Twists with Kettlebell 55/35 **15 Minute time cap If you do not finish in the time cap - each rep you have remaining counts as a second that is added to the final time. For instance 100 Push ups in 15 minutes Score is 15:50 Notes: Keep the push ups clean
Crossfit Competitors Notes: Hit big sets in the push ups, don't game it, just go unbroken each time and go to failure
[/accordion_item][accordion_item title="Friday 10.23.15" parent_id="" id="" class="" style=""]Friday 10.23.15 A. 20 Minutes of Jerk skill work Between some of your warm ups sets, perform 3x12 of Floor Facing Angels B. Teams of Two - NFT 4 Rounds 6 Rope Climbs 10 Tire Flips *Alternate reps with your partner To quote Savannah - Not for time, does not mean not for effort.
Crossfit Competitors Notes: Do all of your rope climbs back to back, and go heavy on the tire flips
[/accordion_item][accordion_item title="Saturday 10.24.15 *Barbells for Boobs and Bring a Friend Day" parent_id="" id="" class="" style=""]Saturday 10.24.15 Grace 30 Clean and Jerks for time 135/95[/accordion_item][accordion_item title="Sunday 10.25.15" parent_id="" id="" class="" style=""]Sunday 10.25.15 A. Every minute on the minute for 20 minutes Odd Rounds 3-7 Chest to Bar Pull Ups Even Rounds 3-7 Overhead Squats 95/65 B. Row#1 = Row 500m rest 3 minutes Row #2 = Row max distance in the time it took you to Row#1 rest 3 minutes Row #3 = Row distance for time from Row#2[/accordion_item][/accordion][/vc_column][/vc_row]
Crossfit Competitors Notes: Work on going unbroken in your front squats, try to make it hurt
[/accordion_item][accordion_item title="Tuesday 10.20.15 Whole Foods 5% Day for Wades Army Today!" parent_id="" id="" class="" style=""]Don't forget! Today is Wades 5% day at Whole Foods! Tuesday 10.20.15 A. 15 Minutes Deadlift 5rm B. 12.9.6 Power Cleans 135/95 Strict Chin Ups Notes: We've done nothing but Deadlift 5rms this cycle - so you should all pretty much have something to go off of. Get after it today. I would prefer you included (amy tried to change the word to include instead of included, I know its wrong but I am leaving it in) power cleans into your Deadlift warm up - that way you figure out your weight moving forward into your workout. Ring Rows are acceptable for a scaling.
Crossfit Competitors Notes: Same thing as yesterday, you will see a theme here, try to hit your sets unbroken
[/accordion_item][accordion_item title="Wednesday 10.21.15" parent_id="" id="" class="" style=""]Wednesday 10.21.15 A. 3 Rounds Max L-Sit Hold Max Top of the Pull Up Hold Max Wall Facing Handstand Hold B. For Time 600m Run 60 Box Step Ups 24/20 60 Kettlebell Swings 55/35 60 Bodyweight Lunges 60 Wall Balls 20/14 - 10/9 60 Burpees 60 Double Unders 20 Minute cap Notes: Scoring goes like this... Every uncompleted rep equals 1 second that is added to the time cap at the end.
Crossfit Competitors Notes: Come up with a game plan, and when you think you'll hit each section, afterwards see how accurately you stuck to your game plan and if you pegged your times
[/accordion_item][accordion_item title="Thursday 10.22.15" parent_id="" id="" class="" style=""]Thursday 10.22.15 A. 20 Minutes of Clean Skill Work B. 150 Push Ups for time Note: Every time you break perform 8 Russian Twists with Kettlebell 55/35 **15 Minute time cap If you do not finish in the time cap - each rep you have remaining counts as a second that is added to the final time. For instance 100 Push ups in 15 minutes Score is 15:50 Notes: Keep the push ups clean
Crossfit Competitors Notes: Hit big sets in the push ups, don't game it, just go unbroken each time and go to failure
[/accordion_item][accordion_item title="Friday 10.23.15" parent_id="" id="" class="" style=""]Friday 10.23.15 A. 20 Minutes of Jerk skill work Between some of your warm ups sets, perform 3x12 of Floor Facing Angels B. Teams of Two - NFT 4 Rounds 6 Rope Climbs 10 Tire Flips *Alternate reps with your partner To quote Savannah - Not for time, does not mean not for effort.
Crossfit Competitors Notes: Do all of your rope climbs back to back, and go heavy on the tire flips
[/accordion_item][accordion_item title="Saturday 10.24.15 *Barbells for Boobs and Bring a Friend Day" parent_id="" id="" class="" style=""]Saturday 10.24.15 Grace 30 Clean and Jerks for time 135/95[/accordion_item][accordion_item title="Sunday 10.25.15" parent_id="" id="" class="" style=""]Sunday 10.25.15 A. Every minute on the minute for 20 minutes Odd Rounds 3-7 Chest to Bar Pull Ups Even Rounds 3-7 Overhead Squats 95/65 B. Row#1 = Row 500m rest 3 minutes Row #2 = Row max distance in the time it took you to Row#1 rest 3 minutes Row #3 = Row distance for time from Row#2[/accordion_item][/accordion][/vc_column][/vc_row]
2015 10 18
Warm-up: Burgener warmup for snatch
A. Snatch - 3x2@90%
B. OHS - 3x3@90%
C. 4 rounds: 4 forward frog hops + 2 OHS + 4 backward frog hops + 2 OHS, 1:00 plank
2015 10 16
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout) Chin Ups 3 x Max Reps
Collegiate
Hang Power Clean 1, 1, 1, 1, 1 Weighted Chin Ups 2, 2, 2, 2, 2
Conditioning
Complete for time: Minute 1: C2 Rower – Max Calories Minute 2: Power Clean – 3 Reps Supine Ring Rows – 8 Reps
*You have one minute to achieve max calories on the rower and then one minute to complete 3 Power Cleans and 8 Ring Rows. Continue alternating minutes until 100 calories have been achieved. **For Power Clean, use 80% of 1 RM.
2015 10 15