SOUTH BEND BARBELL CLUB – OFFICIAL
NEWS!
CrossFit South Bend is now a registered USAW Barbell Club
Interested in learning more?
Click here to talk to someone about our Barbell Club!
2017 12 04
When?
December 23rd @ 9:00 and 11:00 Class
Details:
We will be doing a Christmas themed workout
MAKE SOME COOKIES! Bring some to share! we will have a cookie party after the wod!
Wear an Ugly Sweater
Wear a Pretty Sweater
Wear Leggings
Wear this
Oh, and a throwback from our complex a few years ago!
See you there!
2017 12 04
Weightlifting Programming 12/4/17-12/10/17
REMEMBER: Reps x Sets
Monday - 12/4/17
- Clean - 75% x 3 x 3, 80% x 2 x 2
- Jerk Bnk (hold split 3 sec) - 75% x 3 x 3, 80% x 2 x 2
- Back Squat - 70% x 2 x 5
- Snatch Deadlift - 100% (of snatch) x 5, 105% x 5 x 2
- Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) x 3+3+3, 75% x 3+3+3 x 4
- Power Clean + Power Jerk - 70% (of PC) x 2(1+1), 75% x 2(1+1) x 4
- Snatch Pull - 95% (of snatch) x 3 x 2, 100% x 3 x 3
- Front Squat - 85% x 2 x 5
- Snatch - 75% x 3 x 3, 80% x 2 x 2
- Jerk (hold split 3 sec) - 75% x 3 x 3, 80% x 2 x 2
- Clean Pull - 95% (of clean) x 3 x 2, 100 x 3 x 3
- Power Clean + Push Press - 75% (of PP) x 2(2+1) x 3, 80% x 2(2+1) x 2
- Snatch Push Press + Snatch Balance - 70% (of snatch) x 3+1 x 2, 75% x 3+1 x 3
- Clean Pull - 95% (of clean) x 3 x 5
- Snatch - heavy single
- Clean & Jerk - heavy single
- Clean Deadlift - 100% (of clean) x 5, 105% x 5 x 2
- Back Squat - 70% x 2 x 5
2017 12 03
Click here to Pre-Order
Alright everyone, our winter apparel release is here! We are excited to bring you a few different items.
1. "The Stronger, The Better" Venetian Gray Hooded Long Sleeve T-shirt is lightweight, durable, tri-blend. Just like coffee, the stronger we are the, the better we are.
2. 20 oz Matte Black Tumble with Stainless Steel CFSB Logo
3. "The Stronger, The Better" Bundle, which includes Hooded Long Sleeve T-shirt, 20 oz Matte Black Tumble, and 1lb Bag, our own CFSB Coffee from Local Coffee Roaster Zen Cafe
Pre-orders will run through the end of the day Friday, December 8th.
2017 12 03
[eliteaccordion][elitetoggle title="Whats going on at CFSB"]
Things we have going on this week!
Swag Pre Orders Are Up!
New Refer A Friend Program is Launched for the New Year!
CrossFit South Bend DVT Trip Scheduled for December 16th
Stay tuned this month for...Our upcoming Holiday Charity, Xmas Sweater/Holiday Wod, Pull Up Webinar, and us now having an officially registered USAW Barbell Club
Love us at CFSB? Want to leave us a review? It really helps!
Facebook: Click here!
Google: Click here!
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[eliteaccordion][elitetoggle title="Monday 12.4"]
FIT
A.
15 Minute Power Snatch + OHS Technique/Warm Up
+
10 Minute EMOM - work one minute, rest another
Power Snatch + OHS 1+3, build or work tech
B.
12 Minute Amrap
10 Overhead Squats/Front Squats
20 Sit Ups
COMP
A.
15 Minute Snatch Technique/Warm Up
+
10 Minutes Snatch EMOM x 1, build
B.
12 Minute Amrap
5 Full Snatches @ 80% of today's single
15 Toes to Bar
Score: A, weight. B, total reps.
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Tuesday 12.5"]
FIT
A.
20 Minute Cap
Deadlift 5.5.5.5
B.
20 Minute Amrap - Teams of 2, alternate rounds
10 Floor Presses
20 Kettlebell Swings
COMP
A.
20 Minute Cap
Power Clean 3.3.3.3
B.
20 Minute Amrap - Teams of 2, alternate rounds
10 Floor Presses
20 Double KB Swings
Score: A, weight. B, rounds + reps.
Notes:
Alternate full rounds with your partner, pick a weight that is tough for the 10.
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Wednesday 12.6"]
FIT
A.
20 Minutes Clean Technique Work
+
10 Minutes to practice and building to your 10 front squat from the floor
B.
4 Sets
10 Front Squats
Max Ring Rows
rest 1:00 between rounds
COMP
A.
20 Minutes Clean Technique Work
+
10 Minutes to build to your heavy clean
B.
4 Sets
1.1.1.1.1 Full Cleans AHAP
Max UB Bar Muscle Ups/Strict Pull Ups
Score: A, weight B, Weight, Reps.
Notes:
Think of part B as "for quality" move smoothly between the movements
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Thursday 12.7"]
FIT
FIT
A.
15 Minutes of Push Press/ Push Jerk Technique Work
+
EMOM for 10 Minutes - Pulled from the floor
Press, Push Press, Push Jerk x 3, build or work technique
B.
For time - 10 Minute Cap
5 Burpees
100 Singles
10 Burpees
80 Singles
15 Burpees
60 Singles
20 Burpees
40 Singles
25 Burpees
20 Singles
COMP
FIT
A.
15 Minutes of Push Press/ Push Jerk Technique Work
+
EMOM for 10 minutes - Pulled from the floor
Push Jerk x 2, build
B.
For time - 10 Minute Cap
5 Burpees on to a 45 plate
80 Dbls
10 Burpees on to a 45 plate
60 Dbls
15 Burpees on to a 45 plate
40 Dbls
20 Burpees on to a 45 plate
30 Dbls
25 Burpees on to a 45 plate
20 Dbls
Score: A, weight. B, time or reps in cap.
Notes:
For FIT, No Push Up Burpees are an option
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Friday 12.8"]
FIT
A.
3 Sets
16 Unbroken Bodyweight/Dumbell Walking Lunges
rest 60s
8 Barbell Bent Over Row
rest 60s
B.
4 Sets
45s of Goblet Squats
rest 15s
45s of Sit Ups
rest 15s
COMP
A.
3 Sets
16 Unbroken Dumbell Walking Lunges
rest 60s
8 Barbell Bent Over Row
rest 60s
B.
4 Sets
45s of Wall Balls 20/14 - 10/9
rest 15s
45s of Medicine Ball V-ups
rest 15s
Score: A, weight(s) B, reps.
Notes:
For the barbell bent row, perform the variation where the bar does not touch the floor at the bottom.
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Saturday 12.9"]
FIT
A.
5 Sets
3 Minute Amrap
3 Deadlifts
6 Push Ups/Incline Push Ups
9 Air Squats
rest 60s between rounds
COMP
A.
"Chief"
5 Sets
3 Minute Amrap
3 Power Cleans 135/95
6 Hand Release Push Ups
9 Air Squats
rest 60s between rounds
Score: A, reps.
Notes: Choose a movement you can be consistent with through the workout.
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Sunday 12.10"]
FIT & COMP
A.
7 Sets
30s Max KB Swings
rest 30s
30s Max Dbls/Singles
rest 30s
+
rest 3:00
+
B.
Death By 10
Score: A, reps. B, total 10 yard trips.
[/elitetoggle][/eliteaccordion]
2017 12 03
Hey all!
Keith Davis is going to give a DVT Presentation for all of us!
This is free and is for anyone of any age to come out and enjoy
The Digital Visualization Theater (or DVT) is an entirely digital planetarium. As a planetarium it can provide all the traditional demonstrations of the night sky as seen with the naked eye from Earth. As a digital planetarium it includes a three dimensional model of the universe as astronomers know it, and can take the audience on a personal tour through the universe. This virtual universe is projected above the audience on a 50-foot diameter hemispherical dome for an immersive experience. At 3:00 PM On Saturday December 16th, Keith Davis will offer a live tour of the universe, starting with a demonstration of the night sky from earth, flying by a few planets of the audience’s choice, showing the orbit if the newly discovered comet ISON and flying to the edge of the universe. Keith live narrate the presentation, customizing it to the audience’s questions, and will happily answer questions at the end of the presentation.
Location: The DVT is attached to the North side of Jordan Hall of Science on Notre Dame Campus (see map)
Parking: On Saturday, there aren’t any events listed on the University Calendar, so you shouldn’t have any trouble parking. The closest spot is in the library parking lot (labeled B2 Library Lot), or the ROTC (in gray on the map, labeled B2) building parking lot right next to Jordan. If for some reason those are gated or full, you can park by the stadium and walk north to the building.
2017 12 02