CrossFit South Bend

[cs_content][cs_section parallax=”false” 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_accordion][x_accordion_item title=”CLICK ME FOR NEW THINGS!” open=”false”]HEY EVERYONE!

CFSB 7 YEAR ANNIVERSARY PARTY MAY 28TH! YOU ARE ALL INVITED! – Click here for details

Wellness Wednesday –An Introduction to Food Allergies, Food Sensitivities, and Food Intolerances

Class Changes: Kids and Teens Class Changes! IMPORTANT!

June Fundamentals Registration is up! Click here to send some fundamentals info to your friends!

Rowing Clinic May 20th – Click here for details!

New Shadow Coach – Mitch Walker

***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)***[/x_accordion_item][x_accordion_item title=”Monday 5.16.16″ open=”false”]Monday 5.16.16

A.

Deadlift 5rm @ 32X1

20 minute cap

score weight

B.

3 Rounds

Single Arm Dumbbell Row Left, 8-12 @ 3002
rest 30s
Side Plank Right, 30-45s
rest 30s
Single Arm Dumbbell Row Right, 8-12 @ 3002
rest 30s
Side Plank Left, 30-45s
rest 30s

score DB Weight

C.

8 Rounds

:30 seconds of 10 yard shuttles
:30 seconds of rest

score lowest number of shuttles

[Notes:]

Deadlift: Keep a clean back position throughout the lift – even with a hold at the bottom, make sure you pay attention to the tempo

SA Dumbbell Row: Pull High and keep it high for the hold. dumbbell gets pulled to mid torso – and keep a flat back position – like this guy…except with your hair less slicked.

Shuttles: Aiming for consistency – try to hit the same distance/shuttles each round.[/x_accordion_item][x_accordion_item title=”Tuesday 5.17.16″ open=”false”]Tuesday 5.17.16

A.

Press 3rm @ 32X3

15 minute cap

score is weight

B.

4 Rounds

Front Squat x 8 @ 32X1
odd rounds 30-50 Double Unders
even rounds 10 Box Jumps with Step down 30/24

rest 3:00 between rounds

score is FS weight

[Notes:]

Press: again, mind the tempo and keep your midline tight – lower abdomen and ass

Front Squat: you can use a rack, keep it clean – no bouncing out of the bottom. If you have a bad front rack, back squat.

Doubles: Scale a 1:1 for singles
Box Jumps: Use a height that makes sense for you, and step down.
[/x_accordion_item][x_accordion_item title=”Wednesday 5.18.16″ open=”false”]Wednesday 5.18.16

A.

3 Rounds

8 Minute amrap

10 Push Presses
10 No Push Up Burpees
10 Wall Balls
200m Run

Rest 8:00 between rounds

[Notes:]

Push Presses: Use a weight you’ll never fail a set at, I shouldn’t see you having to break it up

NPBP: Use a scaling that you’ll never have to break cadence with

Wall Balls: Use a weight you are accurate with, and that you’ll never have to break the sets up.

Intention: Consistent movement through the workout and scoring on workout per workout. Think of it this way, you should be able to finish the 8 minute amrap, row @ 50% effort for the 8 minutes of rest, then hit the same score again. Looking for respiratory work – NOT muscle failure. Your sets may look like this

10 Push Presses at a smooth pace and breathing rate
3-5 big breaths
10 No Push Up Burpees at a controlled cadence, whether this be one every 3 seconds or every 5-6 seconds.
3-5 big breaths
10 Wall Balls at a smooth pace and breathing rate
3-5 breaths
200m run at a pace that lets you feel prepared to hit the next round at the same pace
breathe once you come into the door, all the way to your bar. repeat.[/x_accordion_item][x_accordion_item title=”Thursday 5.19.16″ open=”false”]Thursday 5.19.16

A.

5 Rounds

1-3 Rope Climbs

5 Right Side Sandbag Turkish Get Ups

Left Arm 50 yard Farmers Carry (25 yards out and back)

5 Left Side Sandbag Turkish Get Ups

Right Arm 50 yard Farmers Carry (25 yards out and back)

[Notes:]

Intent: Move through at a pace that allows for a challenging weight to be performed on all.

[/x_accordion_item][x_accordion_item title=”Friday 5.20.16″ open=”false”]Friday 5.20.16

A.

Kettle bell Snatch Skill Work

B.

4 Rounds

Left Leg Bulgarian Split Squat, 8-12 @ 2001

rest 30s

Right Arm KB Snatch x 10 reps

rest 30s

Right Leg Bulgarian Split Squat, 8-12 @ 2001

rest 30s

Left Arm KB Snatch x 10 reps

rest 30s

C.

Teams of 5-9

3-6 Rounds

45 Yard Max Effort Prowler Push

[Notes:]

BSS: we hit a 12-15 for the split squats prior to this, so you should understand what you hit, and what you could possibly hit for an 8-12

Prowler Push: Use a weight that makes your 45 yard trip last roughly 18-30 seconds WITHOUT STOPPING. Just stage people on opposite sides of the 45 yard mark. Pair up with people your own ability and change plates out as necessary with a quick transition. The 3-6 rounds is on account of whatever time is left in class – or whatever you want to finish out.

[/x_accordion_item][x_accordion_item title=”Saturday 5.21.16″ open=”false”]Saturday 5.21.16

A.

2 Rounds

5 minutes rowing for calories

directly into

5 minute amrap

3 Power Snatches

6 Burpee Box Jump Overs

20 Double Unders

directly into

5 minute amrap

30 yard shuttles

rest 10 minutes between rounds ***as soon as the 15 minute round is up, you’ll walk an 800m as part of your rest***

[Notes:]

Energy System Training: I’ve been giving this speech out to most people who have been coming in on the weekends…

60 minute training sessions are a product of marketing toward most peoples available time to train, 60 minutes in and out, get it done – which more often than not – we do.

I want to make sure we properly get in some aerobic system training, not only get it in, but are able to progress it.

So here is what we have been doing on the weekends: You may see something like this above – 2 rounds of 15 minutes of work at a sustainable rate, noting that…

10 minute warm up

15 minute amrap

10 minutes active rest

15 minute amrap

takes 50 minutes

now if I progress this further toward the back end of what we may do here…

15 work

10 rest

4 rounds

that is 90 minutes, – but if you are a beginner, chill out, and get in half of the work (2 rounds) – you’ll still get touches on the aerobic system, don’t feel like you have to stay the entire duration!!!

Again, what I am looking for here is sustainability, cyclical, smooth work.

[/x_accordion_item][x_accordion_item title=”Sunday 5.22.16″ open=”false”]Sunday 5.22.16

A.

1 max effort attempt at handstand push ups
1 max effort attempt at toes to bar

B.

2 Rounds

90s to perform 30-50% reps of your max hspu set unbroken, with remaining time Row @ 85% effort

rest/walk 6:00

90s to perform 30-50% reps of your max toes to bar set unbroken, with remaining time Row @ 85% effort

rest/walk 6:00

90s to perform 30-50% reps of your max hspu set unbroken, with remaining time Row @ 85% effort

rest/walk 6:00

90s to perform 30-50% reps of your max toes to bar set unbroken, with remaining time Row @ 85% effort

rest 15:00 – walk quickly 1200-1600m during your rest[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]