Hey all, Listen. I get it. The weather sucked, you are coming from work/class and had to work late, stopped by a train, spilled coffee on your brand new shorts and had to change them driving 60mph on the bypass. But there are people that are occasionally late, and there are people who are perpetually late. We aren't talking Noah Calhoun late. He should have just been more proactive with Allie in the first place. Maybe do something more than send her letters Noah, now Fin is dead because he was hanging out with you in World War 2...You know what, whatever. It's the difference between a reason, and an excuse. A Reason is a cause, explanation, or justification for an action or event. An Excuse is intended to lessen or eliminate liability, accountability, or responsibility. I'll take both of them, but I don't like bullshit excuses that happen perpetually. For those of you who are perpetually late, try as much as you can, set your clocks forward, make a reminder, put it on your calendar. Do what you have to do to change the habit. It's you that is not getting to your full potential of what you could possibly be getting done. But for those of you who are showing up late, with or without a reason or excuse. The ship sails without you. If you come in late, you may be missing the warm up, or the strength, and we may send  you off to just row, or do a simple dynamic warm up. Don't get your feelings hurt. We set our warm up to be custom at the start of class with the amount of people that are in the class at that time. It wouldn't be a good idea for you to jump in cold to a strength portion of a workout - something simple is what we will prescribe for you when you get in. Also, check the blog the night before you intend on coming into the workout, there is nothing worse than coming in 15 minutes late AND having no idea what the workout is. We aren't implementing a penalty, we aren't going to tell you that you can't do class. Just a direction to something simple and eliminating some elements of the workout to keep you safe. We are also adding more classes periodically as we get the coaches around to do so, consider whether its better to shortchange your workout, or pop in for the next class instead. You can drive slower, and safer, allow time for changing, idle chit chat. I know thats not always a possibility, but we are working on it!    

[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="Things coming soon at CrossFit South Bend" parent_id="" id="" class="" style=""]Things coming soon at CrossFit South Bend CFSB NEWS – EVENTS – UPDATES THE CROSSFIT OPEN- Announcing the 2016 CrossFit Intramural Open FREE OVERHEAD SQUAT PREP CLASS - Click here for details IMPORTANT: The Future of CrossFit South Bend NUTRITION: Robby's practical guide to healthy fats MOBILITY SERIES – 4 WEEKS TO LESS LOWER BODY PAIN NEW CLASS TIME THURSDAY – Click here to read about it – LOOK FOR POSSIBLE NEW CLASSES OPENING UP OVER THE NEXT FEW MONTHS! NEW CLASS TIME(S) TUE/THU Another Set of New Classes Added![/accordion_item][accordion_item title="Monday 2.8.16" parent_id="" id="" class="" style=""]Monday 2.8.16 A. 15 Minutes to establish a heavy set of the complex Press + Push Press (1+4) B. 5 Rounds 1 Minute of 10 Yard Shuttles 1 Minute of Thrusters 115/75 1 Minute of Burpees Rest 3:00 Score is total repetitions performed

---

Notes: Complex: To clarify, the complex means 1 Press, immediately followed by 4 Push Presses Workout: One 10 Yard Shuttle = 1 repetition, Burpees are standard, get after it during these rounds because you get a 1:1 rest. There is no transition time, get moving directly into the next movement. GOALS: A. Try to hit 90-100% of your 1rm press for the complex B. Pick weights and scalings that you can keep a consistent round per round score with. Not to mention technically sound movement. [/accordion_item][accordion_item title="Tuesday 2.9.16" parent_id="" id="" class="" style=""]ATTENTION: There is a trial period new class time we have this morning at 7:00am. If it is well attended we will keep it on the schedule Tuesday 2.9.16 A. Deadlift 5.5.5.5 Perform one set at the top of each 3 minute mark B. Teams of Two 20 Minute Amrap Odd Minutes - Partner 1 performs 5 chest to bar pull ups and max hand release push ups in the time remaining in the  odd minute Even Minutes - Partner 2 performs 5 chest to bar pull ups and max hand release push ups in the time remaining in the even minute Score: Total number of push ups combined between the two of you

---

  Notes: Deadlifts: GOALS: Begin your first 5 at 75% of what you intend on finishing at. Set percentages could possibly look like this 75%, 85%, 95%, 100%. I'd prefer it if you practiced the eccentric portion of the deadlift, or lowering. So don't drop it at the top each time. Workout: If the clavicle or below doesn't make contact, it doesn't count. Although it doesn't constitute a no rep, try not to snake in the hand release push ups too aggressively. Scaling can be either ring rows or standard banded pull ups for this one. Coaches choice. GOALS: Keep consistent numbers from minute to minute, don't burn out on push ups early. [/accordion_item][accordion_item title="Wednesday 2.10.16" parent_id="" id="" class="" style=""]Wednesday 2.10.16 A. 20 minute amrap Row 15 Calories :45 Second Tuck or L-sit Handstand Walk 20 Yards :45 Second Goblet Squat Hold 55/35

---

  Notes: For the workout: I don't mind if we file people in at different starting positions for this one, just pick somewhere to start, that is where your round begins. For the Tuck and L-sit, we will be setting up boxes spaced apart to allow for all tuck and L-sit variations. For the handstand walk, your scaling is either. Handstand Walk or Wall Walk x 3 If you can get across the 20 yards in 3-4 kick ups, thats fine. I don't want you spending forever trying to walk across the floor though. You are responsible for tracking your own time in the holds. Pay attention to the clock. GOALS: Consistent quality of movement throughout. Don't round your back on the row, keep your L-sit/Tuck sit honest, keep the squat position solid as well, don't butt wink. [/accordion_item][accordion_item title="Thursday 2.11.16" parent_id="" id="" class="" style=""]ATTENTION: There is a trial period new class time we have this morning at 7:00am and another at 7:00pm. If they are well attended we will keep it on the schedule Thursday 2.11.16 A. 20 Minutes to finish 4 Rounds of the complex below 4 Lunges + 8 Step Ups + 4 Reverse Lunges B. For Time 50 Double Unders 30 Wall Balls 40 Double Unders 25 Wall Balls 30 Double Unders 20 Wall Balls 20 Double Unders 15 Wall Balls 10 Double Unders 5 Wall Balls Score is time

---

  Notes: For the Lunges: L+R = 2, The first 4 lunges are alternating and in place, the step ups are alternating as well, the 4 reverse lunges are alternating and in place. Weights: you can build or stay at the same weight and you can use Dumbbells or KB's as well, weight is held to the side Box Step Up Standards: Set so that the crease of your hip is even with the top of  your knee, try as hard as you can not to pump off of your back leg - to combat this, pull your bottom toe off the floor and don't let it touch. Other leg doesn't touch the box during the step up - you come up into a high knee position and step back down. For the Workout: Scale your weight accordingly, I would like for you to scale so that you finish in 10 minutes or under. Weight for the wall ball is 30lbs for guys, 20 for the ladies Height?  you don't even have to ask, its the standard height. 10' for the guys, 9' for the ladies Double Under scaling is up to the coach.[/accordion_item][accordion_item title="Friday 2.12.16" parent_id="" id="" class="" style=""]Friday 2.12.16 Conga Line - Teams of 4 Each athlete will complete 4 Rounds 2 Rope Climbs 7 Power Cleans 185/125 25 Russian Twists 45/35

---

Notes: Rope: Scaling is 4 rope lowers, or 2 halfway rope climbs - WEAR SOCKS!!! Power Clean: Heavy but technically sound Russian Twists: Use a plate, try not to slam the weight on the ground when you are twisting. Flow of the workout: One person steps in from the team on the rope climbs, once they finish person two can step in, so on and so forth. You will wind up having one person resting during this conga line, continue this format until everyone has completed 4 rounds. GOALS: Scale yourself accordingly so that the team runs smooth. I don't want people holding other people up for long periods of time.[/accordion_item][accordion_item title="Saturday 2.13.16" parent_id="" id="" class="" style=""]Saturday 2.13.16 "Jackie" For time 1000m Row 50 Thrusters 45# 30 Pull Ups

---

Notes: Leaderboard workout! You know the standards, thrusters squatting below parallel, bar finishes locked out and overhead, pull ups are chin over the bar. GOALS: See leaderboard[/accordion_item][accordion_item title="Sunday 2.14.16" parent_id="" id="" class="" style=""]Happy Valentines Day! Sunday 2.14.16 A. Every 30 seconds for 15 Minutes Snatch x 1 B. 7 Minute ladder 3 Handstand Push Ups 3 Toes to Bar 6 Handstand Push Ups 6 Toes to Bar 9 Handstand Push Ups 9 Toes to Bar 12 Handstand Push Ups 12 Toes to Bar 15 Handstand Push Ups 15 Toes to Bar etc...moving up by 3's each time

---

  Notes: Snatches: Start with a weight that you think you can keep technically sound throughout the 15 minutes. Rules are, you can start at whatever weight you'd like You can take weight off during the 15 minutes, but you can't add it back on. If it looks sloppy, strip the weight back If you no rep more than twice, strip that weight down Workout: Scaling for the handstand push ups will be strict barbell presses at 50% of body weight GOALS: Consistency in movement with NO FAILS - be smart about approaching the reps.[/accordion_item][/accordion][/vc_column][/vc_row]