[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_creative_cta padding="25px 25px 25px 25px" text="Click Here<br>To Get A Free Week Of Our Sports Camp" font_size="36px" icon="star-o" icon_size="48px" animation="slide-top" link="http://crossfitsouthbend.com/2016sssc/" color="" bg_color="" bg_color_hover=""][x_gap size="50px"][cs_text]What brought me to CFSB to train was pressure from my rugby coach to become a better athlete, he saw some athletic potential in me but I needed some way to unlock that potential. Carl Case is one of our conditioning coaches for the Penn Rugby team and he also is a trainer at CFSB so that helped draw me to this gym and program instead of other programs. The training was different than the traditional ways of strength training I was used to because of the exercise split but it is aimed at making you a better athlete and that’s exactly what it does. The conditioning work is brutal, but well worth it and gives you a great feeling of accomplishment after you grind through one. All of my athletic accomplishments are due to training at CFSB and in the strength and conditioning program. I was never the fastest runner, most agile, or the quickest guy on any of my teams, but that was before I went through this program. I am now much quicker and have a much better step. I remember one play my junior year in specific, where I was very near to the out of bounds line and I made a quick step and remained in bounds and ran in for a score, after that I looked at Coach Carl and attributed that to his training. I started coming into CFSB my sophomore year and after that season and my junior year I made the all-state team and before CFSB there was no chance I would have made a high level team like that. I have gained, speed, strength and power through this program that I can attribute to all of my on field successes.[/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_creative_cta padding="25px 25px 25px 25px" text="Congrats Everyone<br>The last testing block brought on over 100 Broken Personal Records!" font_size="20px" icon="thumbs-o-up" icon_size="48px" animation="slide-top" link="#" color="" bg_color="" bg_color_hover=""][x_accordion][x_accordion_item title="CLICK ME FOR NEW THINGS!" open="false"]It’s important to note that when we program our blocks, we program off of the results we see in class, and the trends that the coaches and I notice. If you don’t put your results in Train Heroic, you aren’t a part of the data! Click here to get your free account on Train Heroic and Start Tracking Right Away. A few notes about Train Heroic.

1. Check your gender, some of you guys are listed as females on Train Heroic Currently.
2. Some of you are forgetting to uncheck the Rx button when you perform it scaled, this also skews results
3. Don't put in the wrong score...Some of you are putting in some ridiculous scores for the workout. Pay attention to what you are doing.

With that being said, we will do our best to keep the workouts current on there so that you CAN track them in the first place, we are still constantly working out bugs - so bear with us. Price Change: Some of you have gotten a notification to sign new terms and conditions, don't forget - Price Change Occurs May 1st. Click here for more details.  Appointments Available with Optimal Health Chiropractic on 4.30.16 - Click here to register CFSB Wellness Wednesday - What really causes heartburn and how can I fix it for good? 2016 Summer Sport Strength and Conditioning Camp Registration is Open - Click here to send them a link to get a free week of the camp! May Fundamentals is right around the corner! Begins Tuesday, May 3rd  Click here for more details URGENT MESSAGE TO STUDENTS – Click here SAVE THE DATE: Click here for details on our 7 Year Anniversary Party! ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)***[/x_accordion_item][x_accordion_item title="Monday 4.25.16" open="false"]***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)*** Monday 4.25.16 A. Press 7rm @ 22X2 Tempo B. 3 Rounds 3 Minutes to perform 200m Run 10 Front Squats AHAP Rest 3:00 between rounds [Notes:] Press: You'll notice we are performing a lot of tempo for this cycle we are going through, this will allow us to "pick" on specific positions of a movement, keep the speed the same to ensure safety and validity of the movement, and to get the right dose response. Just pay attention to the tempo the coaches are asking you to perform at. If you didn't keep to the tempo, don't count it. Wod: Front Squats: Keep the Front Squats heavy enough that it's challenging - but not so heavy that you cannot finish in the time allotted. I don't mind if the sets get broken up. Scaling: If the run is the limiter, but you can still run, just cut it back to a 100yard run on the blacktop. If the run is painful on account of a knee/calf issue - sub a 1:1 Row[/x_accordion_item][x_accordion_item title="Tuesday 4.26.16" open="false"]Tuesday 4.26.16 A. 15 minutes to establish Deadlift 7rm @ 32X1 Tempo B. 3 Rounds 8-12 Pull Ups @ 30X1 Tempo 30-50 Double Unders Rest 60 Seconds between rounds C. 10 Minute Amrap 60 Second Pillar Hold 10 Burpees [Notes:] Deadlift: Again, if you don't stick to the tempo, it doesn't count. Pull Ups: You got it, stick to the tempo - or you don't count it. I don't mind if you break your reps up a little on this one for the volume. Double Unders: If 30-50 is doable with no issues, challenge yourself to make them unbroken sets If you just now have doubles - either do double unders or double under attempts for 60 seconds or 30-50, whichever comes first If performing singles, perform a 1:2 Doubles to Singles Pillar Hold: Accumulate the time, even if you have to break it up Burpees: Standard regular style burpees. [/x_accordion_item][x_accordion_item title="Wednesday 4.27.16" open="false"]Wednesday 4.27.16 A. 30 Minutes to perform Full "Thacker" Skill Warm Up Snatch Position Stretches 3x10 sec 1) Bar on Quads 2) Overhead 3) OHS A’s 1) Squatting Quad Muscle Snatch x3-5 2) Squatting Quad Power Snatch x3 3) Squatting Quad Power Snatch to Overhead Squat x3 4) Squatting Quad Squat Snatch x3 B’s: Pause at Start, Knees, Hips 1) 3 Part Pausing Power Snatch x3 2) 3 Part Pausing Power Snatch to Overhead Squat x3 3) 3 Part Pausing Squat Snatch x3 C’s: 1) 3 Part Pausing Power Snatch/2 Part Pausing Power Snatch/Full Speed Power Snatch x 1 2) 3 Part Pausing Power Snatch to Overhead Squat/2 Part Pausing Power Snatch to Overhead Squat/Full Speed Power Snatch to Overhead Squat x1 3) 3 Part Pausing Squat Snatch/2 Part Pausing Squat Snatch/Full Speed Squat Snatch x 1 B. Aerobic Work 4 Minutes Sled Drag 135/90 *score each 25 yard mark as a rep 4 Minutes Calorie Row 4 Minutes Step Ups 24/20 4 Minutes Ball Slams 40/30 30 Seconds Transitions between movements [Notes:] Thacker: Get ready to hold some positions - we notice everyone HATES holding positions for more than a 3 count. Want to get better at the lifts? this is where you start. Aerobic Work: What IS Aerobic Work? Sustainable. Pick a sustainable weight and tempo that you can keep up steady through the workout. There is a 30 second transition between movements. [/x_accordion_item][x_accordion_item title="Thursday 4.28.16" open="false"]Thursday 4.28.16 A. 4 Rounds 20 Dumbbell Walking Lunges AHAP rest 90 seconds Max Unbroken Toes To Bar rest 90 seconds Run 400m rest 90 seconds [Notes:] Lunges: Keep the foot position out front clean and don't let your knee crash, you can move up in weights with these if you'd like Toes to Bar Rx'd is an unbroken set Option: If you can hit toes to bar, but can only hit 1-5 unbroken, hit those, stay on the bar and finish out with Max knee ups with the CrossFit Open Standard - but only score your actual toes to bar. That way you get a better training stimulus out of it Run: Is exactly what it sounds like... If you have knee/ankle issues and cannot run, sub a 500m row for it this time. [/x_accordion_item][x_accordion_item title="Friday 4.29.16" open="false"]Friday 4.29.16 A. 5 Rounds 3 Rope Climbs 6 Tire Flips AHAP Walk Complex @ 90 Yards [Notes:] Rope Climbs: Wear long socks, don't tear up your legs Scaling if you cannot do the rope climbs can be... 2x Halfway rope climbs or 3x Rope Lowers Tire Flips: Pick the heaviest one you can flip with decent technique, flip it back and forth so you aren't traveling the tire across the lot or If you are moving through it with another person, flip it back and forth The Complex is: Overhead Walk 30 Yards (15 Yards out, 15 yards back) drop the dumbbells/kettlebells to the front rack Front Rack Walk 30 Yards (15 Yards out, 15 yards back) drop the dumbbells/kettlebells to your side Farmers Walk 30 Yards (15 Yards out, 15 yards back) -Don't overextend your lower back -pick something intelligent to start with, you can always move up in weight.[/x_accordion_item][x_accordion_item title="Saturday 4.30.16" open="false"]Saturday 4.30.16 A. "Prince" Amrap during each song period, with 1 minute of rest between Continue where you left off at the start of each song. 4 Power Cleans - 185/110 21 Double Unders 16 Hand Release Push Ups. "1999" rest 1 minute "Raspberry Beret" rest 1 minute "Kiss" rest 1 minute "Purple Rain" rest 1 minute Score is total repetitions. [Notes:] Just let Prince sing you through this Power Cleans: If you cannot perform the weight listed, use 65-80% of your 1rm Push Ups: Don't Sag on your push ups [/x_accordion_item][x_accordion_item title="Sunday 5.1.16" open="false"]Sunday 5.1.16 A. 5 Rounds 60 seconds to get as many Unbroken KB Swings 70/55 rest 60 seconds 60 seconds to get as many Unbroken Wall Balls 20/14 - 10'/9' rest 60 seconds B. Tabata Sit Ups 8 Rounds 20 Seconds Sit Ups 10 Seconds Rest [Notes:] Kettle bell Swings & Wall Balls: go for it, 60 seconds or when you terminate your set, whichever comes first Sit Ups: Goal is to get 8's per round, Standard Butterfly shoulders to the ground, touch the front of your toes [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]