2014 06 05
A. 3 Rounds
5 Jerks @ 60% heaviest jerk from 5.22.14
10 Plyo Push Ups
5 Jerks @ 65% heaviest jerk from 5.22.14
10 Ring Rows
5 Jerks @ 70% heaviest jerk from 5.22.14
30 sec handstand hold or Handstand walk 10yds
Rest 3 minutes between rounds
B.
3 Rounds
200m Run
10 Medball Cleans 40/30lbs
2014 06 04
Summer Strength and Conditioning Program
[vc_row][vc_column width="1/1"][image type="none" float="none" link="true" target="blank" info="none" info_place="top" info_trigger="hover" src="8475" href="http://cfsbstrengthandconditioning.com/2014/04/28/2014-2nd-annual-summer-strength-and-conditioning-sports-camp/"][/vc_column][/vc_row]
2014 06 04
Bring A Friend Day Wednesday 6.4.14
A.
20 Minute Amrap
Partner 1 performs 10 Sledgehammer Strikes (5R/5L)
Partner 2 performs 10 Sledgehammer Strikes (5R/5L)
Partner 1 performs 20 Yard Bear Crawl
Partner 2 performs 20 Yard Bear Crawl
Partner 1 performs 30 Yard Sandbag shuttle (30 Yards out and back)
Partner 2 performs 30 Yard Sandbag shuttle (30 Yards out and back)
2014 06 03
The 4th of July wod demands leggings
So men and women, get our your best pair of leggings or meggings of any kind
and show up to our 4th of July wod @ 10:00am
because thats the only wod we will have on that day
and its going to be awesome.
2014 06 03
2014 06 03
2014 06 02
*Program Notes: This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. I shouldn't have to impress upon you the importance of an occasional deload week. Google It. The next cycle begins on Monday, June 9. Then we will get back to building up your foundational strength and aerobic base, and be ready to set some new PRs in the next 9 week block. We program with goals in mind for the athlete that is following out program 3-5 times a week. If you are doing your own thing half of the time or cherry picking workouts then when it comes time to test, do not expect the results that come with following a program regularly.
A.
Every 30 Seconds for 15 minutes
1 Deadlift @ 65-75% of Deadlift 5rm
*Focus here is speed, if you are moving the bar slow, take weight off
B.
8 Rounds (24 total minutes)
Minute 1: 8-10 Russian KB Swings 55/35
Minute 2: 5 Burpees, each burpee is concluded with a vertical jump as high as possible
Minute 3: 6-8 Hang Cleans @ Barbell
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Head over to our news and events page to see whats going on at CFSB!
5 cool ways to trick your brain - ifls man films being struck by lightning - ifls2014 06 02
[vc_row][vc_column width="1/1"][text_output]Hey!
Our June On Ramp begins tomorrow, we have a few spots left if anyone wants to get in! Here are some of the details below
How to get a spot?
Click here to send me an email to get a spot (just say, hey! I want a spot! in the email subject line)
The Dates:
Tuesday June 3rd - first class and start date
Bring a Friend Day June 4th!
Thursday June 5th
Saturday June 7th
Tuesday June 10th
Thursday June 12th
Saturday June 14th
Tuesday June 17th
Thursday June 19th
Saturday June 21st
Bring A friend day June 21st!
Tuesday June 24th
Thursday June 26th
Saturday June 28th
Class Times:
Tuesday 8:30am OR 6:30pm
Thursday 8:30am OR 6:30pm
Saturday 10:00am
Other Details:
If you will be missing an On Ramp class, no worries, we can do some make up work to catch you up. Try not to miss as many as you can though because each one builds on the prior class. But if you have to, just email Brandon@crossfitsouthbend.com and we will get it organized for a makeup during the on ramp.
Signing Up:
The first week, (in red) is free! We want people to give CrossFit a good honest try before they decide whether or not it is for them. After that first week from the 3rd - 7th. If you decide its for you, you can sign up on the Tuesday the 10th to continue your On Ramp, your membership would be recurring on the 10th of the month from there! unless you need it to be a different billing date, with which we can definitely accommodate.
Questions about anything:
If you have questions, don't be afraid to ask. Any of us, our office and inboxes are always open![/text_output][/vc_column][/vc_row]
2014 06 02
Date: Saturday, June 7
Time: 6pm-??
What: CFSB Ladies-only Pinterest Party
Where: CFSB
Bring: a craft of choice (and the supplies) or if you don't have a craft, bring a blank canvas. I'll be doing a herringbone craft if you want to join me (click here to check it out). I will have plenty of paint so you'll just need a canvas (your choice of size) and a large paint brush. If you aren't a crafty person, you certainly don't have to bring anything but you should still come and hang out with all of the lovely CFSB ladies!
Also, bring whatever drinks/food you want. This may turn into a "let's drink and eat" party instead of a Pinterest party but hey, we'll all be together and that's what is most important! :)
Any questions? Feel free to contact me. Phone number is 574-538-8774 or email is emily@crossfitsouthbend.com
Hope to see everyone there!
2014 06 02