Thursday, 10.19.17

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Base

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.

Intermediate

Banded Single Leg Glute Bridges 15. 15. 15

Bench Press 7 x 1 @ 95%

Conditioning

12. 9. 6. 3 Dumbbell Thruster Depth Push Up to Explosive Rebound 150 yard Sprint

2017 10 18

Barbells For Boobs + Halloween Wod!

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[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_image type="none" src="http://crossfitsouthbend.com/wp-content/uploads/2017/10/Phantom-records-1.jpg" alt="" link="false" href="#" title="" target="" info="none" info_place="top" info_trigger="hover" info_content=""][cs_text]We will be taking donations all day for Barbells for Boobs and donating it directly to the cause! Friday 10.27's wod will be Teams of Two Helen 3 rounds of 400m run 21 KBS (55/35) 12 pull-ups) Immediately into Grace (30 clean and jerks (135/95)  [/cs_text][x_image type="none" src="http://crossfitsouthbend.com/wp-content/uploads/2017/10/Phantom-records-2.jpg" alt="" link="false" href="#" title="" target="" info="none" info_place="top" info_trigger="hover" info_content=""][cs_text]All Classes! COSTUME WOD! We will be judging for best costume[/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

2017 10 18

Top 5 mistakes with a Paleo Diet

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In this video we discuss the top 5 mistakes that I see when people switch to a Paleo diet 1. Skimping on healthy fat 2. Calorie counting before food quality is in place 3. Forgetting that Paleo is supposed to be a lifestyle and not a quick fix detox or diet. 4. Forgetting that there is no one such thing as "The Paleo Diet" and that Paleo is best thought of as a template. 5. Treating Paleo as a religion or dogma In the video we discuss each of these in more detail.

2017 10 18

Wednesday 10.18.17

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Wednesday - Day 52
  • Clean - 82% x 5x1 OTM, 87% x 5x1 OTM, 92% x 5x1 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Clean Pull - 95%x3, 100%x3, 95%x3
  • Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift - 90% x (2+1+1), 95% x (2+1+1), 90% x (2+1+1)
  • Pause Back Squat - 70%x2, 75%x2, 70%x2
 

2017 10 16

Tuesday 10.17.17

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Tuesday - Day 51
  • Jerk - 82% x 5x1 OTM, 87% x 5x1 OTM, 92% x 5x1 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Push Press - 83%x3, 83%x3x4 sets
  • Back Squat Jump - 25%x3x3
3 Sets: 10 Back Extension 10 Reverse Crunches 10 Glute Bridges

2017 10 16

Monday 10.16.17

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Monday - Day 50
  • Snatch - 82% x 5x1 OTM, 87% x 5x1 OTM, 92% x 5x1 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Snatch Pull - 95%x3, 100%x3, 95%x3
  • Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift - 90% x (2+1+1), 95% x (2+1+1), 90% x (2+1+1)
  • Back Squat - 85%x3x3

2017 10 16

Monday, 10.16.17

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Base

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.

Intermediate

Back Squat 7 x 1 @ 95%

Press 1. 1. 1. 1. 1 Build to a heavy single

Conditioning

8 Sets 3 Box Jump 30 yard Sprint Rest 3x as long as it took you to complete the set. Focus on jumping as high as you can and running as fast as you can.

2017 10 15

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