CrossFit South Bend

[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”Things coming soon at CrossFit South Bend” parent_id=”” id=”” class=”” style=””]Things coming soon at CrossFit South Bend

CFSB NEWS – EVENTS – UPDATES

THE CROSSFIT OPEN- Announcing the 2016 CrossFit Intramural Open

FREE OVERHEAD SQUAT PREP CLASS – Click here for details

IMPORTANT: The Future of CrossFit South Bend

NUTRITION: Robby’s practical guide to healthy fats

MOBILITY SERIES – 4 WEEKS TO LESS LOWER BODY PAIN

NEW CLASS TIME THURSDAY – Click here to read about it – LOOK FOR POSSIBLE NEW CLASSES OPENING UP OVER THE NEXT FEW MONTHS!

NEW CLASS TIME(S) TUE/THU Another Set of New Classes Added![/accordion_item][accordion_item title=”Monday 2.8.16″ parent_id=”” id=”” class=”” style=””]Monday 2.8.16

A.

15 Minutes to establish a heavy set of the complex

Press + Push Press (1+4)

B.

5 Rounds

1 Minute of 10 Yard Shuttles

1 Minute of Thrusters 115/75

1 Minute of Burpees

Rest 3:00

Score is total repetitions performed

---

Notes:

Complex: To clarify, the complex means 1 Press, immediately followed by 4 Push Presses

Workout: One 10 Yard Shuttle = 1 repetition, Burpees are standard, get after it during these rounds because you get a 1:1 rest. There is no transition time, get moving directly into the next movement.

GOALS:

A. Try to hit 90-100% of your 1rm press for the complex

B. Pick weights and scalings that you can keep a consistent round per round score with. Not to mention technically sound movement.

[/accordion_item][accordion_item title=”Tuesday 2.9.16″ parent_id=”” id=”” class=”” style=””]ATTENTION: There is a trial period new class time we have this morning at 7:00am. If it is well attended we will keep it on the schedule

Tuesday 2.9.16

A.

Deadlift 5.5.5.5

Perform one set at the top of each 3 minute mark

B.

Teams of Two

20 Minute Amrap

Odd Minutes – Partner 1 performs 5 chest to bar pull ups and max hand release push ups in the time remaining in the  odd minute

Even Minutes – Partner 2 performs 5 chest to bar pull ups and max hand release push ups in the time remaining in the even minute

Score:

Total number of push ups combined between the two of you

---

 

Notes:

Deadlifts: GOALS: Begin your first 5 at 75% of what you intend on finishing at. Set percentages could possibly look like this 75%, 85%, 95%, 100%. I’d prefer it if you practiced the eccentric portion of the deadlift, or lowering. So don’t drop it at the top each time.

Workout: If the clavicle or below doesn’t make contact, it doesn’t count. Although it doesn’t constitute a no rep, try not to snake in the hand release push ups too aggressively. Scaling can be either ring rows or standard banded pull ups for this one. Coaches choice. GOALS: Keep consistent numbers from minute to minute, don’t burn out on push ups early.

[/accordion_item][accordion_item title=”Wednesday 2.10.16″ parent_id=”” id=”” class=”” style=””]Wednesday 2.10.16

A.

20 minute amrap

Row 15 Calories

:45 Second Tuck or L-sit

Handstand Walk 20 Yards

:45 Second Goblet Squat Hold 55/35

---

 

Notes:

For the workout: I don’t mind if we file people in at different starting positions for this one, just pick somewhere to start, that is where your round begins. For the Tuck and L-sit, we will be setting up boxes spaced apart to allow for all tuck and L-sit variations. For the handstand walk, your scaling is either.

Handstand Walk or Wall Walk x 3

If you can get across the 20 yards in 3-4 kick ups, thats fine. I don’t want you spending forever trying to walk across the floor though.

You are responsible for tracking your own time in the holds. Pay attention to the clock.

GOALS: Consistent quality of movement throughout. Don’t round your back on the row, keep your L-sit/Tuck sit honest, keep the squat position solid as well, don’t butt wink.

[/accordion_item][accordion_item title=”Thursday 2.11.16″ parent_id=”” id=”” class=”” style=””]ATTENTION: There is a trial period new class time we have this morning at 7:00am and another at 7:00pm. If they are well attended we will keep it on the schedule

Thursday 2.11.16

A.

20 Minutes to finish 4 Rounds of the complex below

4 Lunges + 8 Step Ups + 4 Reverse Lunges

B.

For Time

50 Double Unders

30 Wall Balls

40 Double Unders

25 Wall Balls

30 Double Unders

20 Wall Balls

20 Double Unders

15 Wall Balls

10 Double Unders

5 Wall Balls

Score is time

---

 

Notes:

For the Lunges: L+R = 2, The first 4 lunges are alternating and in place, the step ups are alternating as well, the 4 reverse lunges are alternating and in place.

Weights: you can build or stay at the same weight and you can use Dumbbells or KB’s as well, weight is held to the side

Box Step Up Standards: Set so that the crease of your hip is even with the top of  your knee, try as hard as you can not to pump off of your back leg – to combat this, pull your bottom toe off the floor and don’t let it touch. Other leg doesn’t touch the box during the step up – you come up into a high knee position and step back down.

For the Workout: Scale your weight accordingly, I would like for you to scale so that you finish in 10 minutes or under.

Weight for the wall ball is 30lbs for guys, 20 for the ladies

Height?  you don’t even have to ask, its the standard height. 10′ for the guys, 9′ for the ladies

Double Under scaling is up to the coach.[/accordion_item][accordion_item title=”Friday 2.12.16″ parent_id=”” id=”” class=”” style=””]Friday 2.12.16

Conga Line – Teams of 4

Each athlete will complete 4 Rounds

2 Rope Climbs

7 Power Cleans 185/125

25 Russian Twists 45/35

---

Notes:

Rope: Scaling is 4 rope lowers, or 2 halfway rope climbs – WEAR SOCKS!!!

Power Clean: Heavy but technically sound

Russian Twists: Use a plate, try not to slam the weight on the ground when you are twisting.

Flow of the workout: One person steps in from the team on the rope climbs, once they finish person two can step in, so on and so forth. You will wind up having one person resting during this conga line, continue this format until everyone has completed 4 rounds.

GOALS: Scale yourself accordingly so that the team runs smooth. I don’t want people holding other people up for long periods of time.[/accordion_item][accordion_item title=”Saturday 2.13.16″ parent_id=”” id=”” class=”” style=””]Saturday 2.13.16

“Jackie”

For time

1000m Row

50 Thrusters 45#

30 Pull Ups

---

Notes:

Leaderboard workout! You know the standards, thrusters squatting below parallel, bar finishes locked out and overhead, pull ups are chin over the bar.

GOALS: See leaderboard[/accordion_item][accordion_item title=”Sunday 2.14.16″ parent_id=”” id=”” class=”” style=””]Happy Valentines Day!

Sunday 2.14.16

A.

Every 30 seconds for 15 Minutes

Snatch x 1

B.

7 Minute ladder

3 Handstand Push Ups

3 Toes to Bar

6 Handstand Push Ups

6 Toes to Bar

9 Handstand Push Ups

9 Toes to Bar

12 Handstand Push Ups

12 Toes to Bar

15 Handstand Push Ups

15 Toes to Bar

etc…moving up by 3’s each time

---

 

Notes:

Snatches:

Start with a weight that you think you can keep technically sound throughout the 15 minutes.

Rules are, you can start at whatever weight you’d like
You can take weight off during the 15 minutes, but you can’t add it back on.

If it looks sloppy, strip the weight back

If you no rep more than twice, strip that weight down

Workout:

Scaling for the handstand push ups will be strict barbell presses at 50% of body weight

GOALS: Consistency in movement with NO FAILS – be smart about approaching the reps.[/accordion_item][/accordion][/vc_column][/vc_row]