CrossFit South Bend

[eliteaccordion][elitetoggle title="Whats going on this week!"] No big things other than the open - but...leaving us a review is pretty cool! Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="A Note for CrossFit Open Competitors"] Hey everyone who is competing! A few directives for the week.

1. If you haven't watched the FB live on preparing your week for the crossfit open, go to the members page, click videos, and watch it. If not...

If you are really trying to save yourself for the Friday Night Lights - prep your week accordingly. Monday: regular training day Tuesday: make everything easier than normal, to a point where you have absolutely no problem finishing and simply have some hard breathing at the end. Wednesday: For weightlifting movements, you should leave 5 reps left in the tank for each set. meaning the chosen weight, once you hit your 8 reps, you felt like you could hit another 5 with no problem. Modify the weight and pace for the workout accordingly, don't kill yourself. Thursday: Same rules as Wed, but perhaps even a little easier - another option is to rest this day and move some blood at home, prep, strategize, roll out, etc. If you are doing the open for fun - just train like normal this week :) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 2.26"] FIT A. Each station at the top of a 2 minute mark - 3 sets (24 minutes) Station 1: Back Squat x 8 reps @ 31X1 Station 2: Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Station 3:Sit ups x 20-30 reps Station 4:Reverse Snow Angels x 15 reps @ 3131 *build on sets B. 8 Minute Amrap 50 Russian Kettlebell Swings 30 Burpees/NPBP Max Calorie Bike in time remaining COMP A. 24 Minutes to finish Four sets of: Back Squat x 4 reps Rest 3 minutes *Increase the weight you used last time by 2%, all sets difficult B. For time 50 Double Unders 40 Russian Kettlebell Swings 55/35 40 Single-Arm Kettlebell Thrusters 55/35 (20ea side) 40 Russian Kettlebell Swings 50 Double Unders Score: A, FIT: BS Weight, COMP: BS Weight. B, reps or cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 2.27"] FIT A. 4 Sets 5 Minutes to perform Run 400m 9 Ring Rows 12 Strict Shoulder Presses - pulled from floor 15 V-ups rest 5 minutes COMP B. 4 Sets 5 Minutes to perform Run 400m 9 Toes to Bar 8-12 Chest-to-Bar Pull-Ups 10-15 Handstand Push Ups rest 5 minutes Score: Each round individually as time Notes: Scale so that you finish in the time, I'm looking for your ability to pace yourself and be consistent with your times. Yeah, it looks like 57 while I am programming in the forecast...if its rainy/snowy/icy/dangerous...we will do 400yd worth of shuttles (I know 400yd is less than 400m, taking into account the cuts are more difficult and time consuming) This equates to 40 Ten yard trips...or rather, 20 down and backs at a 10 yard distance. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 2.28"] FIT A. Each station at the top of a 2 min mark - 4 sets (24 min) Station 1: Split-Stance Romanian Deadlift x 8 reps each leg @ 4011 Station 2: Goblet Squat x 8 reps @ 3211 Station 3: 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm *Build on the sets B. Complete as many rounds and reps as possible in 10 minutes of: 12 Dumbbell/KB Snatch 12 Alternating Reverse Lunges with Dumbbells/KB 12 Burpees/NPBP COMP A. Every 2 minutes, for 20 minutes (10 sets): 1 Clean Lift-Off + Hang Clean + Clean *Build over the sets, comp is responsible for their own timekeeping B. Complete as many rounds and reps as possible in 10 minutes of: 6 Power Cleans 12 Front-Racked Alternating Reverse Lunges 12 Bar-Facing Burpees *weight ranges allowed M:115-135, F:75-95 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.1"] FIT A. Each station at the top of a 2 minute mark - 3 sets (18 min) Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111 Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0 Station 3 – Side Plank x 45 seconds each side *Build over the sets B. 2 Sets 90 seconds of Assault Bike for Calories Rest 30 seconds 90 seconds of Bench Dips Rest 30 seconds 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Push-Ups/Incline Push Ups Rest 30 seconds COMP A. Every 2 minutes, for 10 minutes (5 sets): Bench Press x 2-4 reps @ 20X1 *Build on this Followed by… 2 Sets Bench Press x Max Reps @ 90% of today’s heaviest set B. Two sets for max reps of: 90 seconds of Assault Bike for Calories Rest 30 seconds 90 seconds of Ring Dips Rest 30 seconds 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Push-Ups Rest 30 seconds Score: A, FIT: Bench/Row Weights. COMP: Heaviest Bench set and total reps combined for max sets. B, total reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday"] FIT & COMP 15 minutes of deadlift/clean skill work FIT A. 10 minutes to establish a 3rm Deadlift + 10 Minutes to finish 1 DB/KB Squat *In goblet position 1 Burpee 2 DB/KB Squat 2 Burpees 3,3 4,4 5,5 6,6 7,7 8,8 9,9 10,10 COMP A. 10 Minutes to finish 1 DB/KB Squat 70/55 *In goblet position 1 Burpee 2 DB/KB Squat 2 Burpees 3,3 4,4 5,5 6,6 7,7 8,8 9,9 10,10 + 10 Minutes to establish 1rm Clean Score: time/reps in cap and weight. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 3.3"] FIT A. 30 Minute Amrap - Teams of 2, alternate movements 15 Cal Bike 30 Russian Kettlebell Swings 15 Strict Pull Ups/Ring Rows COMP A. 30 Minute Amrap - Teams of 2, alternate movements 15 Cal Bike 30 RKBS 55/35 15 Chest to Bar/Pull Ups score: reps + rounds [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday3.4"] NOTE: If you will be doing/redoing the open workout tomorrow - I will put a primer/practice wod for this group on the board, if not... FIT & COMP For time (suggested15 minute cap) 500m row 50 Double Unders/Single Unders 20 Cal Bike 50 Double Unders/Single Unders 500m Row 50 Double Unders/Single Unders 20 Cal Bike x 2 sets, rest 10 minutes between sets   [/elitetoggle][/eliteaccordion]  

[eliteaccordion][elitetoggle title="Whats going on this week!"] Free Costco Paleo Grocery Store Tour February 20th- click to reserve your spot (2 SPOTS LEFT!!!) CROSSFIT OPEN REGISTRATION AND INFO IS UP!  Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 2.19"] FIT & COMP A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Alternating Reverse Single Leg Deadlift x 20 reps Station 2 – Tempo Push-Ups x 12-20 reps @ 1111 Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0 *you may add weight to the pull ups if you can hold the rep range and tempo. B. 2 Sets for times - 7 Minute Cap each round Assault Bike 40/35 Calories 20 Toes to Bar or Hanging Knee Raises 40 Walking Lunges with Kettlebell/DB Farmer’s Carry Style rest 7 minutes between sets Score: A, 1. weight 2. reps 3. reps. B, rounds scored separately. Notes: A. Station 1: keep it clean Station 2: you can do incline if you can't keep to the tempo Station 3: Bands are allowed, as are ring rows. B. Coaches Notes: we have 8 bikes, if you have too many for 8 on, with 8 for the rest transition (16 people total) the competitive athletes for the open will Row a 750/600 on the rower instead of the bike. Suggested weights for Open competitors for walking lunges 55/35 (IN EACH HAND) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 2.20"] COSTCO GROCERY STORE TOUR IS TONIGHT! 2 Spots left, click here to fill this out if you'll be there! FIT A. 25 minutes to finish 4-5 Sets Strict Shoulder Press x 6-8 reps @ 2011, build Rest 45 seconds Side Plank Hold x accumulate 45 seconds each side Rest 45 seconds B. Every minute, on the minute, for 12 minutes (4 sets): Minute 1 – 9 L-Seated DB Presses Minute 2 – 8-15 Burpees Minute 3 – 15-21 Sit Ups Adjust the volume accordingly to keep it manageable. COMP A. 25 Minutes to finish 4 Sets Strict Shoulder Press x 3 reps @ 88-92% of 1-RM Immediately followed by… 3 Sets Push Press x Max Reps @ same weight as today’s Shoulder Presses *Try to rest around 90s - 120s between presses and 60-90s after each set of push presses. B. Every minute, on the minute, for 12 minutes (4 sets): Minute 1 – 6-9 Kipping Handstand Push-Ups *up to 3 mats allowed Minute 2 – 9-12 Chest-to-Bar Pull-Ups/Kipping Pull Ups Minute 3 – 12-15 Burpees Adjust the volume accordingly to keep it manageable Score: A, FIT-heaviest weight. COMP - total # of push presses. B, Don't score, just do - and move through with quality and intent. Notes: *Both parties plan your press sets out before coming in. FIT: Elevate the side planks if you cannot hold for 45s, the kids bars work nice for this, as do plyo boxes. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 2.21"] FIT A. 3 Sets - 20 minute cap Front Foot Elevated Split Squat x 8-10 reps each leg @ 3011, build Rest 30 seconds after each leg Medicine Ball Hamstring Curls x 15-20 reps @ 2111 Rest 60 Seconds Strict Pull-Ups/Ring Rows x 6-8 reps @ 2111 Rest 60 seconds B. For time - 12 minute cap 40 Wall Ball Shots 20 Box Jump-Up and Step Downs 30 Wall Ball Shots 15 Box Jump-Up and Step Downs 20 Wall Ball Shots 10 Box Jump-Up and Step Downs COMP A. 20 minutes to finish 3 sets Back Squat x 4 reps, all heavy. Rest 3 minutes Increase the weight you used last time by around 5% B. For time - 12 minute cap 50 Wall Ball Shots (20/14 lbs) 100 Double-Unders 40 Wall Ball Shots 80 Double-Unders 30 Wall Ball Shots 60 Double-Unders Score: A, FIT - weight for FFESS. COMP - Back Squat weight. B, time or reps in cap. Notes: FIT: A.Use a 45# plate for your front foot - if this is difficult, perform lunges in place. B. Step ups will be allowed in place of Box Jumps COMP: A. All sets heavy B. Keep yourself honest on the wall balls.   [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.22"] CROSSFIT OPEN BEGINS TONIGHT! FIT A. 3-4 Sets - 20 minute cap, start light/moderate and build on all. Snatch-Grip Romanian Deadlift x 6 reps @ 4011 Rest 60 seconds Single-Arm Dumbbell Press x 8 reps each @ 2111 Rest 60 seconds 100-Meter Suitcase Carry + Waiter’s Carry (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters) Rest 60 seconds B. For max reps/calories: 2 Minutes of Assault Bike (for calories) 2 Minutes of Russian Kettlebell Swings 2 Minutes of Push-Ups 2 Minutes of Rowing COMP A. Every two minutes, for 20 minutes (10 sets): Hang Snatch + Snatch + 2 Overhead Squats Build over the course of the 10 sets to today’s heavy. B. Complete as many rounds and reps as possible in 8 minutes of: 5 Power Snatches (115-135)(75-95) 10 Burpee Box Jump-Overs (24″/20″) Score: A, score it in your own journals. B, reps. Notes: Comp is responsible for their own timekeeping, as usual. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.23"] FIT A. 4 Sets 5 minutes to complete 20/15 Calories of Rowing 10 Thrusters 20 V-Ups/Sit Ups 20/15 Calories of Assault Bike rest 5 minutes between sets COMP 4 Sets 5 Minutes to complete 20/15 Calories of Rowing 15 Thrusters (95/65 lbs) 15 Toes to Bar 20/15 Calories of Assault Bike rest 5 minutes between sets Score: Times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 3:35, 3:42, 3:58, 4:05 = 15:20) Notes: Keep a running clock. You'll run this in waves. As soon as one group hops off the rower, the next crew can jump in and wait until the next minute rounds up. From there, athletes are responsible for figuring their timekeeping on where they start and stop. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 2.24"] FIT & COMP Teams of 2 - 20 minute amrap, alternate movements 8 Toes to Bar 10 DB/KB Clean and Jerks 14/12 Bike Calories Score: Total Reps Notes: Person 1 performs the toes to bar...person 2 peforms the KB/DB Clean and Jerks, Person 1 performs the biking...etc, alternate movements to get as many rounds/reps as possible in 20 minutes [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 2.25"] Notes Up Front: This is a prep piece for people who are performing the wod tomorrow. If you are not performing the wod tomorrow, come in and you will be performing something a little different! A. 15 Minutes @ conversational pace Bike 10 cals 5 Arms Only Inchworms Overhead DB/KB Hold 20s Each Arm Row 10 Cals 5 Legs Only Inchworms Overhead DB/KB Hold 20s Each Arm B. 3 Sets 5 Each Arm Childs Pose 5 Each Arm Moose Antlers 10 Scap Pulls C. 8-10 minutes or 4-5 sets to work up to a speedy/slightly heavy single Hang Power Clean and Push Press/Jerk D. 4 Sets 2-3 Toes to Bar 3-4 DB Clean and Jerks Each Arm 6 Calorie Row rest 2-3 minutes E. If you are doing the wod tomorrow...Set up everything, start a timer...then walk away If you are NOT doing the wod tomorrow... Perform 30 Hang Power Clean and Jerks 30 Burpees Over the Bar 30 Calorie Row for time [/elitetoggle][/eliteaccordion]