Tuesday 5.23.17

By: 0

A. Jerk – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1 B. Drop to Split (weight by feel – full split length/depth, solid landing) – 3x4 http://www.catalystathletics.com/exercise/417/Drop-To-Split/ C. Back Squat – 60%x10, 65%x8, 70%x6 D. Back Squat Jump (% of Back Squat) – 20% x3x3

2017 05 22

Monday 5.22.17

By: 0

Start of our new Oly Program - *8 week cycle leading up to our competition on July 15 at Lift Lab!
  • This will be 5 days a week of programming
A. Block Snatch (Knee) – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1 (this is of your 1rm snatch) B. Snatch Deadlift on Riser – 90%x3x3 (this is of your 1rm snatch) C. Overhead Squat (Weight by feel – Stable, full depth reps) – 3x5 D. Snatch Push Press (weight by feel – no grinding) – 5x4 (Meaning no press out, I want a full lock out right away)

2017 05 22

Monday, 5.22.17

By: 0

Amateur

Back Squat 3×5, Add 5 pounds to your last Back Squat workout.

Press 3×5, Add 2.5 pounds to your last Press workout.

Collegiate

Back Squat 1x4 70%, 4x4 80%

Power Snatch 1 RM, 1x4 70%, 1x4 75%

Conditioning

Every 90 seconds for 6 rounds Perform 3 Burpees, then proceed to accumulate as many calories as possible on the Rower

2017 05 22

Introducing: Mindfulness Mondays

By: 0

Have you noticed it? The strange paradox of our modern world? Despite incredible advances in technology and society, we're still struggling to live well. Personal wellbeing takes the back seat to outdated narratives of how you should spend your time and act in order to be "successful". The challenges of modern life are all too common:
  • Stuck in an unfulfilling job
  • Struggling to build healthy habits, when the “easy way out” is always close by
  • Disconnected from the people around you
  • Confused as to why you feel unhappy when you have so much
  • And many others…
While these challenges may be common, their solutions are not. Since the conventional way of operating got us here in the first place, it's time for a new approach.

The Path Forward Starts From Within

There isn’t a silver bullet to solve these problems. But cultivating a mindset of Mindful Ambition unlocks a world of opportunity. "Mindful Ambition"? What the heck is that? I’m glad you asked. 😃 Mindful Ambition is a mindset that integrates two powerful life forces:
  1. Mindfulness grounds you in awareness and presence.
  2. Ambition drives you forward to learn, grow, and develop.
When you cultivate a mindset of Mindful Ambition, life starts to look like this:
  • You’re rooted in appreciation and gratitude for the life you live
  • You’re in tune with yourself and know what your priorities are
  • You’re growing and learning every day, uninhibited by limiting beliefs
  • You measure your success by internal satisfaction, not other people’s standards
  • You’re solution-oriented, and don’t shy from discomfort if it means solving a problem
  • You’re healthy: mentally, physically, and financially
Above all else, you’re living your life with intention.

Train Your Mind, Change Your Life

Your mental state dictates how you feel about every experience in life. And just like you come to CFSB to train your body, mindfulness helps you train your mind. Brandon invited me to share articles on mindfulness with the CFSB community. You can expect to hear from me each Monday, with new mindful strategies to help you live your best life. I'm so passionate about this because my mindfulness journey has improved my life in countless ways. In the past few years alone, I've...
  • Vanquished limiting beliefs
  • Built better habits
  • Reduced stress and anxiety
  • Increased my confidence
  • Conquered fears
  • Improved my decision-making
  • Cultivated gratitude
  • And more...
I can’t wait to see where this journey takes you!  

FAQ’s

What actually is mindfulness? Mindfulness is:
  • A state of being...
  • where you maintain nonjudgemental awareness...
  • in the present moment.
For more on mindfulness, check out The Beginner’s Guide to Mindfulness. I’m in. How do I get more Mindful Ambition in my life? Join the Mindful Ambition email community to get Mindful Monday Mornings, a weekly newsletter designed to start every week on the right foot! Who is this Patrick guy? I am a coach, strategist, and writer. My purpose is to live my best life and help others do the same. I work with ambitious professionals who want to do big things while optimizing for their personal wellbeing. Outside of Mindful Ambition, I’m an avid mover, from rock climbing to yoga to strength training. I also love photography, music, reading, and exploring the world around me. If you have any questions, just email me: patrick [at] mindfulambition.net.

2017 05 22

Programming 5.22 – 5.28

By: 0

[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" 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="Whats going on at CFSB" open="false"]Murph 2017 What's your commitment level? Wellness Wednesday 8 year anniversary, you are all invited!  Summer Sports Performance Camp @ CFSB CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page ***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!)** Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare [/x_accordion_item][x_accordion_item title="Monday 5.22" open="false"]FITNESS A. 20 Minutes to establish a Front Squat Heavy 10 @ 31X1 B. Teams of 2 - 18 Minute Amrap - One person works at a time 50 Burpee Step Ups 50 Ring Rows COMP A. 20 Minutes to establish a Front Squat 20rm B. Teams of 2 - 18 Minute Amrap - One person works at a time 50 Burpee Box Jumps 24/20 50 Ring Rows with Feet on Box 20" You may only work while your partner holds 115/85 in the Front Rack Notes: Score: Score the weight for A, score the total reps for B. A. 20 minutes isn't the longest time, so work your way up with 5's until you feel like you can hit a challenging 10 or 20, then go for it. Once you hit it, make the adjustment, was the squat dead on? was it far too difficult or far too easy? make an adjustment, and shoot for another 10 or 20. B. Choose a scaling you can manage the quality of the movement with. Links for my New U Folks! Front Squat Burpee Box Step Up Ring Rows [/x_accordion_item][x_accordion_item title="Tuesday 5.23" open="false"]FITNESS A. Turkish Get Up Skill Work B. @ a conversational pace - 10 minute amrap 6 Alternating Turkish Get Ups 18 Russian Kettlebell Swings C. Teams of 4 - Amrap in 15 minutes Partner 1: Row 15 Calories Partner 2: Max Push Ups Partner 3: Max Ball Slams Partner 4: Rest COMP A. Turkish Get Up Skill Work B. @ a conversational pace - 10 minute amrap 6 Alternating Turkish Get Ups 18 American Kettlebell Swings C. Teams of 4 - Amrap in 15 minutes Partner 1: Row 15 Calories Partner 2: Max Handstand Push Ups Partner 3: Max Ball Slams Partner 4: Rest Notes: Score A & B - No score, use it as a primer and warm up. For C, its total repetitions combined, including Row. A&B - Self explanatory, not much to get after here :) don't be afraid to challenge the turkish get up C. Okay, here we go. Stay with me on this one. For my coaches, this is man overboard style. Partner 1 Rows the 15 Calories, all the while, Partner 2 is hitting as many push ups as he/she can, and Partner 3 is hitting max ball slams, and Partner 4 is resting. As soon as Partner 1 finishes the row, he slides down the line, taps the push ups person, and takes over where the push up person left off. The person doing push ups slides down the line and taps the ball slam person - then takes over where that person left off, the ball slam person now gets to rest, and the person resting now has to row 15 calories - when he finishes, he dictates the switch down the line. Links Turkish Get Up Russian KB Swing Row Push Up Ball Slam [/x_accordion_item][x_accordion_item title="Wednesday 5.24" open="false"]FITNESS AND COMP A. Teams of 3 - Amrap in 25 Minutes - One person works at a time Run 1k 10x10 Yard Bear Crawls 200 Double Unders 10x10 Yard Plate Pushes Notes: Score: Total rounds + Extra You can share the work however you'd like, but you must move down the line and finish the work before moving on. Links Bear Crawl Plate Push Single Unders - Double Unders [/x_accordion_item][x_accordion_item title="Thursday 5.25" open="false"]FITNESS A. 25 Minutes to finish 3 Rounds 12 Bulgarian Split Squats each leg Max Strict Pull Ups B. Teams of 2 - Amrap in 10 minutes - One person works at at time Max Wall Balls COMP A. 25 Minutes to finish 3 Rounds 12 Bulgarian Split Squats each Leg Weighted Pull Up x 3 B. Teams of 2 - Amrap in 10 minutes - One person works at at time Max Wall Balls @ 30/20 Notes: Score: Score the heaviest weight used for BSS, and the total number of pull ups - or heaviest 3, whatever the case may be. For B, score total reps. A.You can build on the BSS and on the Weighted Pull Up. B. Simple enough, one person works, alternate rounds, come up with a game plan  and work it out. For comp, use the heavier balls. Links Bulgarian Split Squats Strict Pull Up Wall Ball   [/x_accordion_item][x_accordion_item title="Friday 5.26" open="false"]FITNESS A. 20 Minutes to finish a heavy 5 Deadlift @ 3111 B. 3 Rounds 1. 30s Deadlifts @ 65%, 30s rest 2. 30s Burpees over bar, 30s rest 3. 30s Knee Ups/Sit Ups, 30s rest 4. 30s Burpees over bar, 30s rest COMP A. 20 Minutes to finish a heavy single Deadlift B. 3 Rounds 1. 30s Deadlifts @ 65%, 30s rest 2. 30s Burpees over Bar, 30s rest 3. 30s Toes to Bar, 30s rest 4. 30s Burpees over bar, 30s rest Notes: Score: A, deadlift weight. B, Score total repetitions. A. Make it PRETTY, if it looks like shit, don't base your workout # off of it. B. Still, keep the deadlifts pretty, fitness can do knee ups, or sit ups - also, fitness can step over the bar, instead of jumping. Links Deadlift  Burpees over the Bar Toes to Bar [/x_accordion_item][x_accordion_item title="Saturday 5.27" open="false"]FITNESS A. 15 Minutes of Rope Climb Skill Work B. 3 Rounds 90s Rope Lowers or Half Rope Climbs 90s Rest 90s Max Plank Hold 90s Rest 90s Bench Dips 90s Rest 90s Row 90s Rest COMP A. 15 Minutes of Rope Climb Skill Work B. 90s Rope Climbs 90s Rest 90s Max Handstand Hold 90s Rest 90s Ring dips, or Muscle Up to Ring Dips 90s Rest 90s Row 90s Rest Notes: Score: No score, flow through, pay attention to movement, body positioning, quality and effort. A. Don't forget socks B. Again, focus is on quality during high efforts, not obsessing over the quantity. Links Rope Climb Bench Dips [/x_accordion_item][x_accordion_item title="Sunday 5.28" open="false"]FITNESS and COMP Murph Prep A. 10 Rounds 30s Jog 30s Fast Walk + 10 Minute Amrap 10 Reverse Snow Angels 30s Goblet Squat Hold 10 Pass Throughs 30s Goblet Squat Hold + 15 Minute amrap @ increasing paces, focusing on quality Run 200m 3 Pull Ups 6 Push Ups 9 Air Squats rest/walk 60s between rounds + 10 Minute Amrap 100 Yard walk in the sun 30s Ankle Stretch each ankle[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 05 20

Friday, 5.19.17

By: 0

Part A

BOX JUMPS - 30 @ 24"/30" STRICT PULL UPS - 20 DEFICIT PUSH UPS - 30 You can break this up into any amount of sets and reps you want. The whole goal is just to keep moving and warm up the body and CNS.

Part B

DEADLIFT - 3x5 @ 65% of your most recent 1 rep max Think about getting explosive off the floor and locking the weight, then bringing it down with a 3 count; really taking advantage of the eccentric load to stretch that posterior chain. Keep the rest down to 3 minutes.

Part C

Every Minute on the Minute for 10 rounds Push Up Start - 15yards

2017 05 18

Thursday, 5.18.17

By: 0

Part A

3 Rounds IRON MAN HOLDS - 30 seconds SUPERMAN HOLDS - 30 seconds REVERSE SHRUGS ON DIP BARS - 30 seconds

Part B

CLOSE GRIP BENCH 3x5 @ 65% of your most recent 1 rep max with a 1 second pause on at the bottom of each rep. Rest 90 seconds between sets.

Part C

3 Rounds

SLIGHT INCLINE DB PRESS - 10, can go up in weight each round BANDED TRICEP EXTENSION - 60 seconds max effort

2017 05 17

What’s your commitment level?

By: 0

Today we are going to try to give you some tools to figure out how committed are you really, truly and deeply to your goals? This is something that we deal with a lot here at Crossfit South Bend. Whether it's fitness goals or health goals or mobility goals. Whatever goals you might have. One of the things we always talk to people about is their commitment level. What is that commitment level and what does that really mean? Okay. First of all, why is commitment level so important? Commitment level is going to dictate the appropriate protocol for that particular goal. I'll give you an example. If someone says, "Hey I want to lose 20 pounds." Right? "But I don't care whether it's in the next two months or in the next two years or in the next 10 years." Their commitment level is maybe a one, in the sense that they just don't really care when it happens. Then that's going to dictate what we do. We don't really have to do anything majorly invasive or severe at that point because they don't really care. On the other hand, if someone comes to you and says, "Well, I want to lose 30 pounds in three months." Which is a decently aggressive goal if they want to do it sustainably and in a healthy fashion. Then we have to have a talk about how committed are you? How committed are you to that goal, because lots of people want to do something like that but not everyone is willing to put in the effort. One of my favorite all time quotes comes in the form of the following saying which is, "Everybody wants to go to heaven, but no one wants to die to get there." We see this over and over and over again with fitness, nutrition and mobility goals. If someone says their commitment level is a 10 to me. When we're meeting I will always check to see if that's really true. The way I'll check, and it isn't a perfect method by any means, but the way I'll check is I'll ask, "Well what are you willing to sacrifice?" Because if your commitment level is a 10, that doesn't just mean, "Oh I really really want this thing." That means that you're willing to sacrifice to get it. Just like lots of people want to be rich but they still want to spend a lot of money or people want to have a good relationship but they don't want to put in the work to get there. Similarly with nutrition. People say, "Oh well, I want to achieve this thing. I want to have a six pack and I want to lose 30 pounds in three months." But what are you really willing to do? Are you, for example, willing to stop going out on the weekends as frequently? Are you willing to stop drinking for a period of time? Are you willing to go to bed at 10 p.m. every single night and get eight hours of sleep? Are you willing to do a mindfulness practice where you're de-stressing constantly on a daily basis? Are you willing to cook for yourself 80 to 90% of the time? It's okay if you're not willing to do those things. That's fine. If someone says, "Hey, upon realizing that this is what I would need to do to get to those goals, I'm not willing to put in that effort." That's okay. There's nothing wrong with that. If people come to us and say, "Hey look man, I just want to eat pizza and chocolate chip cookies." Or whatever it is they want to eat and they don't care about the consequences. We don't see anything wrong with that. What we see a problem with and what is most problematic for us is when someone says, "I want to do X, but I don't want to do the things required to do X." "I want to lose 30 pounds in three months, but I don't want to change my diet." Or, "I do want to change my diet but I only want to cook 40% of the time." Or, "I do want to get better sleep habits but I still want to go to bed past midnight. I still want to go out for drinks." We can't do anything for you in that case. There really isn't much to do. Your commitment level dictates what we are able to do. It dictates how we're able to help you. You need to get very very clear for yourself about what your commitment level is and whatever the level is, it's fine. If your commitment to achieving financial peace or what have you is a five, that's okay. If your commitment to achieving health and wellness is a 10, well then that's going to require a certain sacrifice. Ask yourself the following question, if your commitment level is a nine or a 10 to achieve a particular goal. Let's say it's a health and wellness goal. Ask yourself the following question, "What wouldn't I do to get there?" Not just, "What would I do, but what wouldn't I do? What wouldn't I do to get there?" That would be very telling for you because if you say, "Well there's really nothing I wouldn't do." Then you're very committed. If you're someone who says, "Well I don't know about giving up chocolate chip cookies. Well I don't know about giving up my beer on the weekends or hanging out with my friends." Again, that's okay, but you're not truly committed as you say you are. That's something that you need to get very very clear on. Because there's no way to help you achieve your goal unless you get very clear on that. Depending on your commitment level, we can give you more or less intensive protocols to help you get there. The people who say, "I'm willing to do this." And we give them the protocol and they do it, they succeed. The people who say, "Well I want to do this but I don't really want to put in the effort." They don't succeed and it's because they're just not willing to do what's required to get them there. In order to get a real sense of whether you are going to be able to achieve your goals, you need to know what your commitment level is. If you think you're really committed, ask yourself, "What wouldn't I do to get to this point and what am I willing to sacrifice to get there?" That will give you a lot of insight to how committed you are. All right guys. Thanks so much for tuning in. I'll see you next time.

2017 05 17

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit South Bend FREE!

Simply choose your experience level and get registered for your FREE Introduction today!

CLICK HERE to get started if you are visiting from out of town

  • Free eBooks

    Learn inside tricks on how to get fit FAST!

    Download Now