- Technique Primer : Tall Snatch - 5x3
- ● Power Snatch - (70%x1, 75%x1) x 3
- ● Power Clean + Jerk - (70% x (1+1), 75% x (1+1)) x 3 -Plank - 3 x 30sec
2017 08 14
- ● Back Squat - 95% 3x1
- ● Snatch - 70%x2, 75%x2, 80%x1, 85%x1 x3 SETS
- ● Clean & Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1)
- ● Clean Pull - 85%x2, 90%x2, 95%x2 -Back Extension - 3x10 -Weighted Sit-Up - 3x10
2017 08 14
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
Bent Over Row 5. 5. 5. 5. 5, Work up to a heavy set of 5 reps.
Push Press 3. 3. 3. 3. 3, Work up to a heavy 3 reps
Conditioning
10 Minute AMRAP Single Arm Dumbbell Power Snatch - 10 reps Kettlebell Step Ups - 10 reps
2017 08 13
[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"]CFSB COMPETITION – New Wods on the Block – This will be our first official competition we will be hosting, if you all make it a success, you’ll see more in the future!
Meals by Maura!
Inbody Body Fat Analysis now available at CFSB
Buddy Week @ CrossFit South Bend!
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!)**[/x_accordion_item][x_accordion_item title="Monday 8.14" open="false"]FIT
A.
15 Minutes to establish a Deadlift 2rm @ 32X1
B.
EMOM x 8 Rounds
Minute 1: Press x 2, heavy
Minute 2: 30 Singles or 10-15 DBls
Minute 3: 10-15 AHAP Russian KB Swings
COMP
A.
15 Minutes to establish a Deadlift 2rm @ 32X1
B.
EMOM x 8 Rounds
Minute 1: Press x 2, heavy
Minute 2: 30-50 Double Unders, unbroken
Minute 3: 15-20 AHAP American KB Swings
Scoring: A, score weight. B, score press weight, don't score the other things - just do them and challenge yourself appropriately.
Notes:
A. You've been leading up to these 2's. You should have an understanding of what to hit here.
B. This is 8 Rounds, so its 24 minutes. Prepare for that. Start at a moderate press weight and build from there. If you find your heavy two early on just keep floating the rounds out at that weight.
[/x_accordion_item][x_accordion_item title="Tuesday 8.15" open="false"]FIT
A.
Front Squat 3.3.3.2.2 @ 30X1
B.
4 Rounds for time - 17 minute cap
400m run
24 Goblet Squats
12 Burpees
COMP
A.
Front Squat 3.3.3.2.2 @ 30X1
B.
4 Rounds for time - 17 minute cap
400m run
24 Goblet Squats @ 70/55 KB
12 Burpee Box Jump Overs 24/20
Scoring: A, your heaviest two is the score. B, score time or rounds+reps in the cap.
Notes:
A. Build across 3's then drop to 2's.
B. This is the vest triplet from the games this year. Do this workout, then check out the teens scores, the kids ages 14-17 are doing this with a weight vest and hitting scores of around 13:00-16:00 minutes. Check it out here. No weight vest for you guys this year though.[/x_accordion_item][x_accordion_item title="Wednesday 8.16" open="false"]FIT
A.
Coaches Choice Oly Warm Up
B.
Every 90s for 8 Rounds
Hang Power Snatch x 1-3
C.
Row 3:30 for meters
Run 3:30 for yardage
COMP
A.
Coaches Choice Oly Warm Up
B.
Every 90s for 8 Rounds
Snatch x 2.2.2.2.1.1.1.1
C.
Bike 3:30 for distance
Run 3:30 for yardage
Scoring: B, score weight range. C, score distances separately.
Notes:
A. the coaches will make sure they prime you with something appropriate
B. This may wind up being skill work for you, in which case keep it that way. Load only when you are comfortable. You are only eligible for Comp C if you do Comp B - and you are only eligible for Comp B if you can look pretty and hit the full squat.[/x_accordion_item][x_accordion_item title="Thursday 8.17" open="false"]FIT
A.
18 Minutes to establish a Bench Press 2rm @ 31X1
B.
10 Rounds - 20 Minute Cap
3 Heavy Deadlifts
6 Incline/Regular Push Ups
9 No Push Up Burpees
COMP
A.
18 Minutes to establish a Bench Press 2rm @ 31X1
B.
10 Rounds - 20 minute cap
3 Heavy Deadlifts
6 Deficit Push Ups
9 No Push Up Burpees over the Bar
Scoring: A, weight. B, time.
Notes:
A. You have numbers to build on, use them.
B. Go heavy and consistent on the DL, choose the push up and burpee scalings that make sense for consistent round times.[/x_accordion_item][x_accordion_item title="Friday 8.20" open="false"]FIT
A.
18 Minutes to establish a Back Squat 3rm @ 30X1
B.
5 Sets
7 Left Arm DB Rows
7 Right Arm DB Rows
20 Weighted Glute Bridges
C. Optional, if your schedule allows it
Run 200m
rest 90s
x 3-5
COMP
A.
18 Minutes to establish a Back Squat 3rm @ 30X1
B.
5 Sets
7 Left Arm DB Rows
7 Right Arm DB Rows
20 Weighted Glute Bridges
C. Optional - if your schedule allows it.
Run 300m
rest 90s
x4-6
Scoring: A, weight. B, don't score this, just get in and bang weights and light your ass up today.
Notes:
A. Build off of your priors, we are getting close.
B. Use last weeks rows as reference. No tempo just control it. The glute bridges are two legs with a weight at the hip. Use a bar, a dumbell, a ball...anything you want for weight.
C. Optional running piece! get it in if you can.[/x_accordion_item][x_accordion_item title="Saturday 8.21" open="false"]FIT
A.
Sweaty Sweat Sweat Session
30 Minute Amrap
15 Kettlebell Swings
200m Run
50 Singles
COMP
A.
Sweaty Sweat Sweat Session
30 Minute Amrap
15 American Kettlebell Swings 55/35
400m Run
30 Double Unders
Scoring: A, rounds + reps.
Notes:
Keep your round times CONSISTENT!!!! Extra credit points if you track each individual round for consistency.[/x_accordion_item][x_accordion_item title="Sunday 8.22" open="false"]FIT AND COMP
A.
5 Sets
9-12 Left Leg Bulgarian Split Squat
Right Arm 50 Yard Overhead Walk
9-12 Right Leg Bulgarian Split Squat
Left Arm 50 Yard Overhead Walk
60s Contralateral Dead Bug
B.
Pain Train
60s Max Effort Bike for Cals
[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2017 08 12
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Up 3x Max Reps
Collegiate
Power Clean 1x3 @ 70%, 1x3 @ 80%, 2x3 @ 85%
Bench Press 4 RM, 1x Max Reps @80%
Conditioning
5 Rounds Lateral Plyo Skiers- 20 Broad Jump - 3 Goblet Squat Hold - 30 seconds
Extra Credit – Jacked Street
5 Rounds Deficit Push Ups - 20 Hammer Curls - 10
2017 08 10
[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_creative_cta padding="25px 25px 25px 25px" text="CLICK HERE TO GET THE SHARE PAGE" font_size="36px" icon="github-alt" icon_size="48px" animation="slide-top" link="http://crossfitsouthbend.com/buddy/" target="blank" color="" bg_color="" bg_color_hover=""][cs_text]Buddy Week Rules, Scoring, & Prizes
Who - you invite your friends - send them this page
What - to CrossFit South Bend CrossFit Classes
When - August 28th - September 3rd
Where - the Gym
Why - because we’re giving away a ton of prizes
VERY IMPORTANT - ALL FRIENDS WILL NEED TO
[/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]
- SIGN UP BECAUSE YOU SENT THEM HERE
- THEY WILL NEED TO REGISTER THEIR WAIVER ONLINE VIA THE EMAIL WE SEND TO THEM
- PUT YOU DOWN AS THE FRIEND ON THE WAIVER
- For everyone Jane brings in, she gets 5pts
- For every check in on Facebook from Jane OR her friends, Jane will get 2 points per day (max 14 points from that person)
- If Joe signs up at the end of his free week, Jane will get 10 more points.
- Max points Joe to earn for Jane will be 29 for the week. Jane can bring as many friends as she wants that week and her available points are unlimited.
[/cs_text][/cs_column][/cs_row][/cs_section][/cs_content] 2017 08 10
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
Front Squat 1x2 @ 70%, 4x2 @ 80%,
Clean Pull 2x2 100%, 2x2 105%, 2x2 110%
Conditioning
8 Rounds 10 Sledge Hammer Strikes 50 yard Prowler Push
2017 08 09
InBody® Body Fat Analysis now available at CFSB!
CrossFit South Bend is now officially home to one of the most advanced body-fat scanning devices on the market outside of a medical or research setting. The device is called the Inbody 270 Body Fat Scanner.
Why is this a big deal?
- Put as simply as possible, weight loss is not the same as fat loss. There's a very big difference between the two. Most people when they say they want to lose weight mean that they want to lose body fat.
- Most store bought body-fat scanners whether they are handheld or scales are wildly inaccurate. The InBody 270 is highly accurate.
- Someone can lose inches and look a lot better even though they're the same weight, and that's because of the muscle to fat ratio. The InBody will be able to reveal this whereas a normal scale cannot.
- It will tell you your weight (obviously), but in addition to that it will tell you:
- Lean Muscle Mass
- Body Fat Percentage
- Total Body Water Content (Hydration/Dehydration status)
- BMI
- Basal Metabolic Rate (the amount of calories you need to maintain your weight)
- Muscle mass and body fat in different body segments
- It will also track your progress over time and show you how things have changed over months and years.
- CFSB Members
- $70 a scan for one scan
- $50 a scan for two or more scans
- General Public (non-CFSB Member)
- $100 a scan for one scan
- $70 a scan for two or more scans
- CFSB Member
- $35 for first scan (50% off)
- General Public (non-CFSB Member)
- $50 for first scan (50% off)
- CFSB Member: If you're a CFSB member all you need to do is book a date and time for a free 30min Current Member Goal session through our Acuity scheduling software. As you're booking your meeting you'll see that a 50% InBody first scan add-on is available to add on to the meeting. Just select that and enter your credit card info, and then we'll do the scan during the Current Member Goal meeting. Here's the link to book the Current Member Goal meeting:
- General Public (non-CFSB Member): If you're not a CFSB member all you need to do is book a date and time for a free 30min No Sweat Intro session through our Acuity scheduling software. As you're booking your meeting you'll see that a 50% InBody first scan add-on is available to add on to the meeting. Just select that and enter your credit card info, and then we'll do scan during the No Sweat Intro meeting. Here's the link to book the No Sweat Intro meeting:
- How do I get my scans done?
- The way we'll be starting with everyone is that in order to take advantage of your first scan at 50% off, you need to schedule a current member goal meeting (current CFSB member) or a no sweat intro (for non-CFSB members). That way we can provide you with an interpretation of your test results and we can talk about your goals with you.
- How do I schedule or purchase future scans?
- After your first scan you can schedule a follow-up InBody scan with a special link that you'll get after your first scan allowing you to purchase more InBody scans and schedule them.
- Will I get a print out of my information?
- Yes, you'll get a very detailed printed copy of your results that you can take with you.
- How long does the Inbody scan itself take?
- No more than 3-5 minutes
- Do I need to wear anything special?
- Basically you'll undress to the level of your comfort. For some people that's gym clothes like shorts and a T-Shirt, which is fine for others that could be a sports bra and shorts for women or just boxers for guys. It's really up to you and your comfort level. You'll remove anything metallic as this can interfere with the electrical impulses used to measure body fat such as a watch or a chain.
- Do I need to undress like Brandon does in the video and have Chad oil me up with coconut oil?
- No, but it's pretty hilarious that this video led to that question.
- How does the Inbody track my progress?
- The first time you use the machine you'll create an account number (your cell number is usually an easy one to remember). Then every time you get another scan you enter that account number and it will automatically reference your previous results and plot them on the print out.
2017 08 09
Amateur
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
Collegiate
Back Squat 2 @ 70, 3x2 @ 80%
Press 5. 5. 5, Build to a heavy 5.
Conditioning
5 Rounds Dumbbell Hang Power Cleans - max reps 60 seconds Rest - 60 seconds Dips - max reps in 60 seconds Rest - 60 seconds * Cannot drop dumbbells during the entire 60 seconds of DB HPC.
2017 08 07
- 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%x3, 120%x3x2
- -Weighted Back Extension - 3x10 -Hanging Leg Raise - 4 x max (30 reps minimum)
- -Sit-Up - 3 x max
2017 08 07