2015 03 26
CrossFit Open Guessing Game Wod 5
Want to try to win something? for doing something super easy? Get in on our weekly guessing game!
Prize: $10 Rogue Gift Card
When does it start: The guessing is officially open as soon as this post goes up each week. So, now!
Who can guess: Any current or past members of CrossFit South Bend! Shout out to all of the CFSB Alumnus.
How do you get in on the action: To get your guess in, all you have to do is post to the comments section of THIS POST.
What you are going to post:
You must enter both... 1. The movement(s) that you think will be released in tonight's wod. 2. Time domain: This will be the tie breaker, you may guess the same as another person, but if you have the closest time domain, you win. You may also guess that the workout will be open ended.If two people accidentally guess the same movements and time domains, it will go to the person who posted it first. Winner goes to the person that gets the movements correct that week.
So, the comments section should look like this. Brandon: Thrusters and Burpees – open ended. Savannah: Pull Ups and Box Jumps – 5 minutes Emily C: Pull Ups and box jumps – 7 minutes. Carl: Thrusters – 4 minutes Amy: Cat Stuff - Open ended Robby: Sitting - 35 minutes You get the ideaHow many Guesses? You must post ONLY ONE GUESS PER EACH PERSON EACH WEEK. Ready, 3…2…1…Go! What movements might I see in the open? Click here to check out years 2011 - 2014 for an idea of what you might see!
2015 03 26
[vc_row][vc_column width="1/1"][text_output]A.
Burpee Skill Session
B.
5 Rounds
45 seconds Burpees
45 seconds Rest
45 seconds 180 degree box walks, OR if you are able, Handstand Walks
45 seconds Rest
45 seconds L-Sit, Accumulate as much time as possible
45 seconds Rest[/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/1"][accordion][accordion_item title="Notes"]Burpees:
Really work on pacing during this session today, although we aren't putting scores up, this is for you to figure out what you are capable of keeping up consistently with burpees while fatigued.
Box Walks - Handstand Walks:
Stay upside down for as long as possible, keep moving for the entire 45 seconds.
L-sit:
Find a scaling that is manageable for almost the entire time
[/accordion_item][accordion_item title="Educational Material"]Burpee Skill Transfer Part 1
This series goes into Part 2, 3, 4, 5, and 6! check them out in the links below the part 1
180 Box Walks - can anyone post to comments and tell me what he could do to improve his position on the 180 box walks?
L-sit[/accordion_item][/accordion][/vc_column][/vc_row]
2015 03 25
[vc_row][vc_column width="1/1"][text_output]A.
5 Rounds, Teams of 3
1 Min Max 20yd Prowler Push 135lbs
30 Sec Rest
1 Min Max Sledge Hammer Strikes
30 Sec Rest
1 Min Max Russian Kettlebell Swings
30 Sec Rest
[/text_output][accordion][accordion_item title="Notes"]Notes: Only on person can work at a time. score will be total repetitions for each movement.
Prowler Push: Alternate however you would like, score is counted when you pass each 20 yard mark
Sledgehammer Strikes: Alternate arms however you'd like
Kettlebell Swings: Go heavy on the KB Swings[/accordion_item][accordion_item title="Educational Material For the Wod"]Prowler Pushes - Technique Wod
Sledgehammer swing technique - unfortunately, all of the videos online are crap. So until I get around to making one, just wait for technique stuff in class
Kettlebell Swing: I know he is obnoxious, but if you ever want to watch some good stuff on kettle bell work, google Jeff Martone. here is the
Basic Kettlebell Swing[/accordion_item][/accordion][/vc_column][/vc_row]
2015 03 24
Goals for 2015 – Wednesday Deadline!
[vc_row][vc_column width="1/1"][text_output]Hey there Everyone!
The Deadline to fill out the goals sheet is this coming Wednesday the 25th!
We are gearing up for the rest of the season through 2015 after this years CrossFit Open, and we want to know a few things.
We want to know YOUR GOALS for 2015.
For those of you who will take just a couple minutes to fill out the form below, its incredibly important to us.
If you have never asked yourself these questions before, and don't have any goals in mind currently, this will be a good mental exercise for a lot of you. To create some inner discourse about rediscovering your current goals, exploring new goal possibilities, and help us with our approach to those goals within the next year.
If you've asked yourself these questions before, it may be time to reevaluate your current goals; how far you've come, how they have changed, how to rededicate to old goals, and how we can adapt to meet your new goals.
Not only will it be a big driving factor of the programs we will be launching in the near future, and how we direct our attention to services, but as well, it will give us a great idea of what drives you to do what you do, and how we can help you get to where you want, faster.
Now if you could please, scroll down to check out the survey!
**We have also sent this survey out via email to everyone who is signed up to our CrossFit Members Mailing List - Didn't get the email? Want to be on our members list mailer? click here to subscribe.[/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/1"][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyaHR0cHMlM0ElMkYlMkZkb2NzLmdvb2dsZS5jb20lMkZmb3JtcyUyRmQlMkYxd2hNMmVhZllOT0ZpMWlLNHUycFNIb3NEbXNVS1NnMWRac0FXeWpVZmIyRSUyRnZpZXdmb3JtJTNGZW1iZWRkZWQlM0R0cnVlJTIyJTIwd2lkdGglM0QlMjI3NjAlMjIlMjBoZWlnaHQlM0QlMjIyNTAwJTIyJTIwZnJhbWVib3JkZXIlM0QlMjIwJTIyJTIwbWFyZ2luaGVpZ2h0JTNEJTIyMCUyMiUyMG1hcmdpbndpZHRoJTNEJTIyMCUyMiUzRUxvYWRpbmcuLi4lM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row]
2015 03 23
A.
Hang Power Snatch 2.2.2.2.2.2.2.2
Notes: Perform a set every 2:30, starting conservative with the weight. Try to use last Tuesdays numbers as a guide. Aim to stay connected to the bar for all 8 sets.
B.
Tabata
Cal Row
Toes To Bar
Notes: There is no transition time between the 2 movements other then the normal 10 second rest time. Score will be Total Calories and Total Toes To Bar
Educational Material for todays workout
Hang Power Snatch
Hang Power Snatch Definition - Catalyst Athletics
Hang Power Snatch Video - Paradiso CrossFit
Some inspiration at Cal Strength - Hang Snatches and some other random lifting (full Snatch, not power)
Rowing
The Stroke part 1 with Shane Farmer
Racing Start Demo (good way to get the flywheel going when you only have 20 seconds to get work done)
Toes to Bar
Get in some mobility for Toes to bar here
2015 03 23
Hey, everyone...don't forget to put your scores in for 15.4...that is all. If you haven't done it yet and you are coming in to open gym times tonight to get validated...
1. Make sure you stay out of the way of class.
2. Make sure you brought someone to judge you.
2015 03 23
A.
Mobility
Ankle, Calf, Hip
B.
10 Minute AMRAP
60 Bar Facing Burpees
30 Thrusters 95/65
20 Alternating Pistols
Notes: This will be ran in teams of two so that athletes can have a judge.
2015 03 22
Thanks everyone for making our huge Bring A Friend Day a success! We had a total of 37 people in for the workout, stay tuned to the blog by subscribing here to get the daily workout in your inbox, and details about events and seminars, including our next Bring a Friend Day!
For those of you interested in continuing with CrossFit South Bend, just check your inbox, you should have already received details on how to start!
Reading this and don't feel like checking your inbox? You can just Click here to schedule a Free Introduction with us, A Free Two weeks of our Fundamentals, or Both!
Check out the workout results below!
2015 03 22
Bring A Friend Day Sunday 3.22.15
20 Min AMRAP, Teams of 3
600m Plate Run
30 Burpees Over Partner
30 Goblet Squats
30 Plate Ground to Overhead
Notes: As a team of 3 you will work together to complete the total repetitions for each movement, they must be completed in the give order, only one person is allowed to work at a time. score will be total repetitions
2015 03 21