CrossFit South Bend

We have 2 new lifting platforms! These turned out really well and we are hoping to get 2 more in the next month or so. Few rules: no metal plates (minus the 5s/2.5s), these are for weightlifting not for metcons, no benching on them, please don’t come straight in from the snow/rain/mud and walk on them (you should have separate gym/outside shoes anyways). To be summed up in a few words treat them with respect, so we can keep them looking good for a long time.

Also I was able to make an appearance on the Power Athlete Coaches Round Table were we discussed implementing a CFFB class.  Hopefully I will be lucky enough to be on a few more of these in the future. If you have some time to kill take a watch, let me know how ridiculous I looked/sounded.

COACH’S ROUND TABLE – IMPLEMENTING CFFB IN A CLASS SETTING

Amateur

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 5 RM
Push Press 5×3 @ 90% of 3 RM

DWOD

Complete for time:
30 KB Step Ups – 20″ box w/ 1.5 pood in each hand
50 Strict Pull Ups
100 Banded Good Mornings.
*This workout can be broken up in any amount of sets and rep