CrossFit South Bend

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Wellness Wednesday –Lauren’s Story – 17lbs lost while driving 500 miles a week for work

CrossFit Football Seminar Coming to CFSB! Click here for details

Starting Soon! 2016 Summer Sports Strength and Conditioning Camp

Whole Foods Bring a Friend Day and Paleo Tour Dates released! Click here – as a side note, all classes are cancelled Saturday on account of the BAFD!

Write up – Tempo Movements and Programming

***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 6.6.16″ open=”false”]Monday 6.6.16

A.

15-20 minutes to find Press 2rm @ 30X2

score is weight

B.

Every Minute on the Minute for 20 minutes

Odd Minutes: 20 seconds of Thrusters

Even Minutes: 100 Yard Sprint (50 yard out and back)

score is number of thrusters

[Notes:]

A. We are stripping some of the tempo out as it gets closer to the testing week, I still want that 2 seconds at the top so you can be aware of what your midline feels like in the overhead position

B. Pick a range of motion and weight you feel comfortable keeping steady with the 20 seconds, 80-90% effort on the sprints

[/x_accordion_item][x_accordion_item title=”Tuesday 6.7.16″ open=”false”]Tuesday 6.7.16

A.

15-20 Minutes to find Deadlift 3rm @ 32X1

score is weight

B.

8 Minute amrap

3 Deadlifts at 45-55% of today’s 3rm

3 Pull Ups

6,6…9,9…12,12…

score is # of reps

[Notes:]

A. Just because there is a 2 count at the bottom doesn’t mean you should lose position and tension, use the 3 count on the way down to find your hamstrings

B. Its a ladder, and has the possibility of getting you into a higher volume of reps – just keep the deadlifts clean when you hit that touch and go, and for the pull ups, I would prefer ring rows so you aren’t fumbling to get into a band. Pretty grip intensive day, so stretch your forearms after.

[/x_accordion_item][x_accordion_item title=”Wednesday 6.8.16″ open=”false”]Wednesday 6.8.16

A.

3 Rounds

8 Minute amrap

20 Burpees

20 Kettlebell Swings

20 Ball Slams

30 Double Unders

Rest 6 Minutes between rounds

Score each round with total reps separately

[Notes:]

The Catch: Each round, the movements will be in a different order.

Round 1: See Above

Round 2: Kettlebell Swings, Doubles, Ball Slams, Burpees

Round 3: Ball Slams, Kettlebell Swings, Burpees, Doubles

Try to stay consistent even though you have a different order each time

[/x_accordion_item][x_accordion_item title=”Thursday 6.9.16″ open=”false”]Thursday 6.9.16

A.

15 Minutes to move through Carl Paoli’s pistol progression 1-4

Want to watch a few videos about them before hand? let me help you out 

B.

4 Rounds

Bulgarian Split Squat 8-12, rest 30 seconds between legs

Rest 2:00

500m Row @ 80%

Rest 2:00

[Notes:]

A. Just some prep work

B. Stay in the range for the split squats, don’t sandbag it, but don’t murder yourself on the row either.[/x_accordion_item][x_accordion_item title=”Friday 6.10.16″ open=”false”]Friday 6.10.16

A.

Amrap in 25 minutes

Max Unbroken Chin Ups *supine grip

Farmers Walk 60 yards (30 out and back) AHAFP

Max Banded Tricep Extensions in 60 seconds

Heavy Prowler Push 60 yards (30 out and back) AHAFP

[Notes:]

Just a grind, mosey on through this and try to stay heavy through the amrap, no score, just grind through – if someone is in your way, chill the fuck out and wait for them to finish, people can start on different stations.

Try to hit a 1 second pause at the top of the chin ups, and a 1 second pause at the bottom of the banded tricep extensions as well.[/x_accordion_item][x_accordion_item title=”Saturday 6.11.16″ open=”false”]Saturday 6.11.16

A.

Whole Foods BAFD!

All of the details can be found here

The workout is a surprise, but it will be simple enough to accommodate a large group of people with varied skill levels.

Bring all yo friends for a team wod![/x_accordion_item][x_accordion_item title=”Sunday 6.12.16″ open=”false”]Sunday 6.12.16 – mini comp style

A.

Amrap in 4 minutes

Diane

rest 20 minutes

Amrap in 4 minutes

Fran

rest 30 minutes

Amrap in 4 minutes

Elizabeth

rest 20 minutes

Amrap in 4 minutes

Amanda

rest 20 minutes

[Notes:]

I will have plenty of simple scaling to accommodate to get the right dose response, I am looking for something pretty fast paced through the 4 minutes, but something where you feel as though you’ll need the 20 minute rest. Again, with some of these weekend workouts we are running a bit longer than an hour, so if you can’t stay, get what you can get in, and call it.

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