Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Back Squat 5x3 @ 85%
Power Clean 1x3 75%, 1x3 80%, 2x3 85%
Conditioning
5 Rounds Sled Drag - 25 yards Forward, 25 yard Backwards Burpee Box Jumps - 5 Chin Ups - Max
2017 07 27
Amateur
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout.
Collegiate
Snatch Pull 1x2 100%, 2x2 100% +10lbs, 2x2 100% + 20lbs.
Slight Decline Dumbbell Bench Press 3x Max Reps, aim to be in the range of 8-12
Conditioning
5 X 30 seconds - max calories Assault Bike 2 minutes rest between sets.
2017 07 27
Is Intermittent Fasting Healthy?
In this video we discuss whether the recent hot trend of Intermittment fasting is healthy. Put simply the answer is generally yes, but as always it depends on the context.
First of all, fasting is something humans have been doing for the vast majority of their history. Our current situation where we have constant food availability and abundance is a historical anomaly.
Second, there are all different types of intermittent fasting. Everything from only eating during a 8hr window during the day all the way to a 7-10 fast. Which one is appropriate for you depends on a lot of different factors.
Third, whether you should fast or not depends a lot on who you are and what you're trying to accomplish. If you're someone who is chronically stressed, under-slept, over-excercising, and/or with poor nutrition then intermittent fasting probably isn't for you. On the other hand if all your other health and lifestyle ducks are in a row intermittent fasting might be beneficial.
As always make sure to talk with a qualified healthcare professional before jumping into fasting.
2017 07 26
Summer CrossFit Kids/Teens Camp
[cs_content][cs_section bg_color="#ffffff" 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" class="cs-ta-center" style="margin: 0px;padding: 45px 0px;border-style: solid;border-width: 0px 0px 1px;border-color: #e5e5e5;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px 7%;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_custom_headline level="h2" looks_like="h2" accent="false" class="man"]Parents!!![/x_custom_headline][x_line style="border-top-width: 1px;"][cs_text]OUR SUMMER CROSSFIT KIDS/TEEN CAMP IS HERE!!!! SIGN UP NOW TO RESERVE YOUR SPOT….DEADLINE AUGUST 1ST!!!
Our six week camp will focus on building a great foundation for your child/children that they can use throughout their growing stages of life. During our six weeks together we will develop and nurture team building, emotional and physical skills that your child/children use inside and outside the gym. We will start each class learning and reviewing the basic movements used in Crossfit with an interactive game that will allow a transition into teaching them proper body mechanics and ending out our session with a fun and competitive game.
[/cs_text][x_creative_cta padding="25px 25px 25px 25px" text="Click Here<br>To Register!" font_size="36px" icon="paw" icon_size="48px" animation="slide-top" link="https://crossfit-south-bend.myshopify.com/products/cfkidscamp" color="" bg_color="" bg_color_hover=""][/cs_column][/cs_row][/cs_section][cs_section bg_color="#fafafa" 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 45px;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="2/3" style="padding: 0px;"][x_image type="rounded" src="http://crossfitsouthbend.com/wp-content/uploads/2017/07/Untitled-design-2.jpg" alt="Placeholder" link="false" href="#" title="" target="" info="none" info_place="top" info_trigger="hover" info_content="" class="man"][x_gap size="20px" class="cs-hide-xl cs-hide-lg cs-hide-md"][/cs_column][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/3" style="padding: 0px;"][x_custom_headline level="h3" looks_like="h3" accent="false" style="margin: 0 0 0.15em;"]Who is this for?[/x_custom_headline][cs_text]KIDS Ages 5-10
TEENS Ages 11-16
(Classes and Times TBD on signups)
[/cs_text][/cs_column][/cs_row][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto 45px;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/3" style="padding: 0px;"][x_custom_headline level="h3" looks_like="h3" accent="false" style="margin: 0 0 0.15em;"]When?[/x_custom_headline][cs_text title="Copy of undefined"]Aug. 5, 12, 19 & Sept. 2, 9, 16
Every Saturday: (10:30am-12pm)
Times TBD on the age and number of kids signing up)
[/cs_text][x_gap size="20px" class="cs-hide-xl cs-hide-lg cs-hide-md"][/cs_column][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="2/3" style="padding: 0px;"][x_image type="rounded" src="http://crossfitsouthbend.com/wp-content/uploads/2017/07/Untitled-design-3.jpg" alt="Placeholder" link="false" href="#" title="" target="" info="none" info_place="top" info_trigger="hover" info_content="" class="man"][/cs_column][/cs_row][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="2/3" style="padding: 0px;"][x_image type="rounded" src="http://crossfitsouthbend.com/wp-content/uploads/2017/07/Untitled-design-4.jpg" alt="Placeholder" link="false" href="#" title="" target="" info="none" info_place="top" info_trigger="hover" info_content="" class="man"][x_gap size="20px" class="cs-hide-xl cs-hide-lg cs-hide-md"][x_gap size="20px" class="cs-hide-xl cs-hide-lg cs-hide-md"][/cs_column][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/3" style="padding: 0px;"][x_custom_headline level="h3" looks_like="h3" accent="false" style="margin: 0 0 0.15em;"]Where?[/x_custom_headline][cs_text]Where? Crossfit South Bend
3927 N. Home St.
Mishawaka, IN 46545
[/cs_text][/cs_column][/cs_row][cs_row inner_container="true" marginless_columns="false" style="margin: 45px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/3" style="padding: 0px;"][x_custom_headline level="h3" looks_like="h3" accent="false" style="margin: 0 0 0.15em;"]Who Coaches it?[/x_custom_headline][cs_text title="Copy of undefined"]Coach: Amy VanDyck
574.323.1832
amy@crossfitsouthbend.com
Please contact with any further questions[/cs_text][x_gap size="20px" class="cs-hide-xl cs-hide-lg cs-hide-md"][/cs_column][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="2/3" style="padding: 0px;"][x_image type="rounded" src="http://crossfitsouthbend.com/wp-content/uploads/2017/07/Untitled-design-1.jpg" alt="Placeholder" link="false" href="#" title="" target="" info="none" info_place="top" info_trigger="hover" info_content="" class="man"][/cs_column][/cs_row][/cs_section][/cs_content]
2017 07 26
Amateur
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
Collegiate
Back Squat 5x3 @ 85%
Power Snatch 1x3 75%, 1x3 80%, 2x3 85%
Conditioning
10 minute cap Max Towel Pull Ups 10 Med-Ball to Toes 20 Lateral Plyo Skiers
2017 07 25
Click here to share your story
We want your story with CrossFit South Bend.
Spin it whatever way you want. In whatever way that is important to you. Whether its weight loss, performance, community, health, quality of life, or really anything that was important to you coming in here.
We want to highlight all of you on our new website that will be launching soon and get everyone who has never been to CFSB a good feel of what its like through your unique individual stories before they come in.
The questions below are simply for inspiration. Say any thought or answer any question you'd like to.
What brought you to CrossFit South Bend?
What was your first impression of CrossFit South Bend? What changed?
What was your first accomplishment that you took pride in at CrossFit South Bend?
What accomplishment are you working towards now?
What is your favorite CrossFit South Bend memory/experience?
Tell us how you've changed since you've been to CFSB?
2017 07 25
. Technique Primer : Muscle Snatch - 5, 4, 3 (ascending weights)
● Snatch - HS
● Clean & Jerk - HS
● Pause Front Squat + Front Squat - 70% x (1+1) x 5
● Snatch Lift-Off - 115%x3x3
-Weighted Back Extension - 3x10
-Hanging Leg Raise - 4 x max (30 reps minimum)
-Sit-Up - 3 x max
● Snatch - HS
● Clean & Jerk - HS
● Pause Front Squat + Front Squat - 70% x (1+1) x 5
● Snatch Lift-Off - 115%x3x3
-Weighted Back Extension - 3x10
-Hanging Leg Raise - 4 x max (30 reps minimum)
-Sit-Up - 3 x max
2017 07 24
. Technique Primer : Press in Clean - 5, 4, 3 (ascending weights)
● Power Clean - 75% 2x3, 80% 3x2
● Overhead Squat - 75%x2, 80%x2 x 4 sets
● Snatch Push Press - 70% 2x5
75% 3x5 (% of snatch)
● Clean Pull - 90% 2x3, 95%x3x3
-Back Extension - 3x15
-Weighted Plank - 4 x 20-30sec
-Seated Plate Twist - 3x15/side
● Power Clean - 75% 2x3, 80% 3x2
● Overhead Squat - 75%x2, 80%x2 x 4 sets
● Snatch Push Press - 70% 2x5
75% 3x5 (% of snatch)
● Clean Pull - 90% 2x3, 95%x3x3
-Back Extension - 3x15
-Weighted Plank - 4 x 20-30sec
-Seated Plate Twist - 3x15/side
2017 07 24
Technique Primer : Tall Clean - 3 x 3 (light)
● Clean+JerkDip-
75%x(3+1)x2, 80%x(2+1)x3
● Power Jerk - 75% 2x3 , 80% 3x2
● Back Squat - 85% 5x2
● Floating Halting Clean Deadlift (mid-thigh) - 100%x3, 105% 2x3
-Weighted Back Extension - 3x10
-Weighted Sit-Up - 4x10
-Crunch - 3 x max
● Clean+JerkDip-
75%x(3+1)x2, 80%x(2+1)x3
● Power Jerk - 75% 2x3 , 80% 3x2
● Back Squat - 85% 5x2
● Floating Halting Clean Deadlift (mid-thigh) - 100%x3, 105% 2x3
-Weighted Back Extension - 3x10
-Weighted Sit-Up - 4x10
-Crunch - 3 x max
2017 07 24
. Technique Primer : Press in Snatch - 5, 4, 3 (ascending weights)
● Power Snatch - 70% 2x3 , 75% 3x2
● Push Press - 70% 2x5, 75% 3x5
● Snatch Pull - 90% 2x3 , 95%x3x3
-Back Extension - 3x15
-Weighted Plank - 4 x 20-30sec
-Standing Plate Twist - 3x15/side
● Power Snatch - 70% 2x3 , 75% 3x2
● Push Press - 70% 2x5, 75% 3x5
● Snatch Pull - 90% 2x3 , 95%x3x3
-Back Extension - 3x15
-Weighted Plank - 4 x 20-30sec
-Standing Plate Twist - 3x15/side
2017 07 24