Friday, 9.30.16

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Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Parallel Bar Dips 3 x Max Reps

Collegiate

Power Clean 3 RM Parallel Bar Dips 3 x Max Reps

Conditioning

One Minute On, One Minute Off, for 10 minutes. 2 pood KB Swings – 30 Reps *You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. *Perform this workout one minute on and one minute off. Total time is 10 minutes. *If you count a penalty, perform a single 1000 meter row for the penalty.

Wednesday 9.28.16

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Snatch, Clean and Jerk, Back Squat A) Snatch 15 minutes to establish heavy single for the day B) Snatch Light Work 4 Rounds  Every minute on the minute Snatch x 1 @ 65-70% of Snatch Opener C) Clean and Jerk 15 minutes to establish heavy single for the day D) Clean and Jerk Light Work 3 Rounds  Every minute on the minute Clean and Jerk x1 @ 65-70% of CJ Opener

Thursday, 9.29.16

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Amateur

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

Collegiate

Every minute on the minute perform: Front Squat – 2 Reps Use 70% of Back Squat 1 RM Bench Press – 2 Reps Use 85% of Bench Press 1 RM *Alternate exercises at the top of each minute. Minute 1 – Front Squat, Minute 2 – Bench Press, etc. You will complete 10 Rounds of each exercise.

Conditioning

Complete as many rounds as possible in 12 minutes: Row – 15 cals Ring Row – 10 Reps Single Arm DB Thruster – 5 Reps

Weight Loss: Quick and Dirty or Slow and Steady?

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Weight Loss: Quick and Dirty or Slow and Steady?-CFSB Wellness Wednesday If you want to lose weight, which of the following two methods is the better method? Quick and dirty weight loss or slow and steady weight loss? In our culture today quick and dirty weight loss is revered above all else with diets, cleanse, and detox fads basically dominating the conversation on weight loss. However, in this video, we explain why, for multiple reasons, slow and steady weight loss is the better option. It allows you to keep the weight off long term, it's healthier, it allows you to still do well in the gym, you don't get the typical energy crashes you do with diets, and you're able to get optimal nutrition from your food. For these reasons and more slow and steady weight loss is the best way to go to from a health perspective.

Tuesday, 9.27.16

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Amateur

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

Collegiate

Deadlift 5 RM Pull Ups 3 x Max Reps

Conditioning

Complete 5 Rounds: Barbell Rows – Max Reps in 30 seconds Rest 30 Seconds Russian Twists – Max Reps in 30 seconds Rest 30 Seconds Hang Power Snatch – Max Reps in 30 seconds Rest 1 minute

October Fundamentals

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[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;"][cs_text]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.[/cs_text][x_accordion][x_accordion_item title="What is the Monthy Fundamentals Schedule" open="false"]2015 – 2016 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. May Fundamentals: Tuesday May 3rd June Fundamentals: Tuesday May 31st July Fundamentals: Tuesday July 5th August Fundamentals: Tuesday August 2nd September Fundamentals: Tuesday August 30th October Fundamentals: Tuesday September 27th (to avoid Thanksgiving) November Fundamentals: Tuesday Oct. 25th (to avoid Thanksgiving) December: Tuesday Nov. 29th (exception: 3 weeks long due to holidays) Class Times: Tuesday 7:00pm Thursday 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![/x_accordion_item][x_accordion_item title="I don't want to wait, I want to start tomorrow!" open="false"]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.[/x_accordion_item][x_accordion_item title="I'd like to sit down and chat first, I have questions!" open="false"]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.[/x_accordion_item][x_accordion_item title="The schedule looks like I might miss a few classes" open="false"]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.[/x_accordion_item][x_accordion_item title="Signing up for a membership" open="false"]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[/x_accordion_item][x_accordion_item title="Want to sign up and already know how to perform CrossFit movements?" open="false"]
Already well versed in the Olympic lifts, power lifts, gymnastics, and CrossFit movements?
[/x_accordion_item][x_accordion_item title="Questions about anything?" open="false"]
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.
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Monday 9.26.16

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This will be our DELOAD WEEK  Snatch, Clean and Jerk, Complexes A) Snatch 15 minutes to establish heavy single for the day B) 2 Rounds – Every 2 minutes perform Snatch x 1 @ 85% of today’s max  C) Clean and Jerk 15 minutes to establish heavy single for the day D) 2 Rounds – Every 2 minutes perform Clean and Jerk x 1 @ 85% of today’s max E) Clean and Jerk Complex 10 minutes to work up from the bar Hang Power Clean Below Knee + Hang Power Clean Above Knee + High Hang Power Clean + Jerk F) Snatch Complex  10 minutes to work up from the bar Snatch Lift Off above the knee + Hang Power Snatch Below Knee (2+1)

Programming 9.26 – 10.2

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[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_accordion][x_accordion_item title="New Stuff Coming Up!" open="false"]Events - Barbells for Boobs Details are here!  Classes - Crossfit South Bend Kids/Teens Fall Camp Registration is up Coaches - New Shadow Coach Andrew Foster Programming - Shifting to Intensification  Wades Army 2016! Click here for details Snacks! Amy's treat corner - birthday edition - sun butter cream pie   ***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 9.26.16" open="false"]Monday 9.26.16 A. Deadlift 2.2.2.2 @ 32X1 *score weights B. Accumulate 75 Toes to Bar Every time you break from the bar, match the number of reps you performed that set with deficit push ups. Even the last set that you finish the toes to bar up with. *score time [notes] A. Deadlifts: if you are newer, just climb in weight until you have a heavy 2, if you are a bit more advanced, I want each set of 2 to be heavy - stick to the tempo. B. Scale accordingly for this one, don't tear your hands to shreds. Here is what this would look like 20 Toes to Bar 20 Deficit Push Ups 12 Toes to Bar 12 Deficit Push Ups 8 Toes to Bar 8 Deficit Push Ups 8 Toes to Bar 8 Deficit Push Ups 8 Toes to Bar 8 Deficit Push Ups 6 Toes to Bar 6 Deficit Push Ups 6 Toes to Bar 6 Deficit Push Ups 7 Toes to Bar 7 Deficit Push Ups[/x_accordion_item][x_accordion_item title="Tuesday 9.27.16" open="false"]Tuesday 9.27.16 A. Bulgarian Split Squat 6.6.6 *score weight B. Bent Over Row 6.6.6 *score weight C. Teams of 4-7 @ the top of a 30s mark for 14 minutes 5 Russian KBS Row in the remaining time for meters *score total team meters [notes] For A and B find some heavy 6's, if you are newer, just work to a heavy clean set of 6 - if you are more advanced, I want all three sets to be heavy. Rest as needed (reasonably) between legs on the BSS, and between the Bent Rows Okay, for this 14 minute amrap. If you do the math, the less people you have on a team, the more rounds you need to do. So the coaches are going to be placing people they feel may need more rounds on the same team together, hahaha. Don't reset the rower, just climb the meters up the entire time with your team, transitions are to be FAST, otherwise you barely get any pulls on the rower.[/x_accordion_item][x_accordion_item title="Wednesday 9.28.16" open="false"]Wednesday 9.28.16 A. 3 Rounds 60 second run @ 90% efforts rest 3:00 between rounds *score yardage. B. 7 minute amrap at 70% effort 30 Double Unders 5 Burpees 10 Yard Bear Crawl *no score [notes] Runs are meant to be hard, with lowered rest between, don't kill yourself though, 3 minutes isn't much rest. 7 minute amrap is meant to be more of a cool down - don't score it. Just move through it and make it look pretty at a relaxed pace.[/x_accordion_item][x_accordion_item title="Thursday 9.29.16" open="false"]Thursday 9.29.16 A. Back Squat 4 x 1.1 *score weight B. 8 minute amrap 6 Front Rack Reverse Lunges Max Kipping Pull Ups *score weight and pull ups [notes] A. Back Squats are meant to be performed as separate singles with 10 seconds between reps Set in, Back squat, rack it - count to 10, set in and back squat it again. Don't stretch that 10 out. Use your heavy 2 reps as a guideline for this one. No tempo, but keep it clean and control it Work on your setup for the back squat No Fails on this one, this isn't a 1rm B. The FRRL are pulled from the floor[/x_accordion_item][x_accordion_item title="Friday 9.30.16" open="false"]Friday 9.30.16 A. Press 4 x 1.1 *score weight B. 10 minutes to establish a Power Clean Heavy Single *score weight C. Every minute on the minute for 8 minutes 1-3 Power Cleans @ 80-85% *score total # of reps [notes] A. see notes from yesterdays back squat 1.1 B. all the way down to a PCx1 now, you'll be hitting an actual 1rm in a couple weeks, so don't beat your head against the wall trying to beat an old 1rm. Hit a heavy single for the day. C. the range of reps and weight is relative to the athlete's battery. It should feel heavy today, if you aren't in a position where you should be hitting heavy weights, a coach will keep it light and work technique with more volume.[/x_accordion_item][x_accordion_item title="Saturday 10.1.16" open="false"]Saturday 10.1.16 A. Long deadlift warm up and practice B. 3 Rounds 2 minute amrap 10 Deadlifts, heavy Max Burpees in the time remaining 2 minutes rest between rounds [notes] I want the deadlifts to be heavy but pretty, almost heavy to the point where you may have to break up the 10 reps into a 5/5 or a 4/3/3. If the coach strips your weight back, it probably means your back looks like shit and  you just need some more practice developing good movement patterns and spinal awareness. Try to be consistent in your burpees performed from round to round.[/x_accordion_item][x_accordion_item title="Sunday 10.2.16" open="false"]Sunday 10.2.16 A. Amrap in 30 minutes 5 Burpees 10 Walking Lunges 15 Push Presses 30 Double Unders 15 Kettlebell Swings 10 Sit ups 5 Wall Balls *score each round you perform during the 30 minutes individually [note] go light, go smooth - the idea is to SUSTAIN the pace, so I want each round scored individually for time.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]