CrossFit South Bend

[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" 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="Whats going on at CFSB" open="false"]NEW WODS ON THE BLOCK: Don’t forget, if you are on the fence get signed up right away. We are now allowing an RX Section! – CLICK HERE TO REGISTER Wellness Wednesday - 1 Simple Trick to Make Veggies Taste Great! Are you a Coach, or interested in improving your coaching skills?  Movement and Assessment Workshop with Michael Bann  CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page ***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 10.30" open="false"]FIT A. 8 Sets Every 90s - 3 Muscle Cleans, build B. 5 Sets for load 5 Heavy Press/Push Press (pulled from floor) 50' Farmers Walk AHAP rest as needed between rounds C. Optional 2 Sets 10 Single Arm DB Press Left 10 Single Arm DB Press Right 30 Bent Over Barbell Rows COMP A. 8 Sets Every 90s - 2 Power Cleans, build B. 5 Sets for load 3 Heavy Shoulder to Overhead (pulled from floor) 50' Farmers Walk AHAP rest as needed between rounds C. Optional 2 Sets 10 UB Single Arm DB Press Left 10 UB Single Arm DB Press Right 30 UB Bent Over Barbell Rows Score: A, heaviest weight. B, weight left on bar and Farmers walk weight. Notes: A. Build over the course of the 8 sets to find a heavy max for the day. B. Start heavy with both the farmers walk and shoulder to overhead - you can take weight off but you can't add it back on. C. Lately for these type of sets I've been noticing when I denote a set of 30, people are breaking them up into 3 sets of 10, or 2 sets of 15. Accessory work is unbroken, something that you can hit for the 10,10, and 30 without stopping during your sets.[/x_accordion_item][x_accordion_item title="HALLOWEEN Tuesday 10.31.17" open="false"]FIT A. 20 Minutes to finish Back Squat 2x4 @ 30X1 Back Squat 2x2 @ no tempo B. 13 Minute Amrap 70/60 Cal Row Buy In in the time remaining perform Amrap 25 Goblet Squats/Air Squats 50 Singles/25 Doubles COMP A. 20 Minutes to finish Back Squat 2.2.2.2 @ 30X1 B. 13 Minute Amrap 70/60 Cal Bike Buy In in the time remaining perform Amrap 25 Wall Balls 20/14 - 10'/9' 50 Doubles Score: A, heaviest weight. B, PAY ATTENTION HERE - Score the time it took you to do the buy in, and total AMRAP reps separately. Notes: A. Fit is dropping into 2's, comp - we are removing the heavy 4 and 3 - try to best your prior by...just a touch. B. See score, there are two events here, the time it takes you to do the buy in, and the amount of reps you get in the amrap.[/x_accordion_item][x_accordion_item title="Wednesday 11.1" open="false"]FIT A. 25 Minutes to finish Bench Press 2x4 @ 31X1 Bench Press 2x2 @ no tempo B. EMOM x 8 Minutes Every Minute on the minute perform 2-5 Burpee Box Step Overs In the time remaining, perform as many DB/KB Snatches as possible COMP A. 25 Minutes to finish Bench Press 4x1.1 *Cluster, rest 30s between reps, try to add just a tiny bit from last weeks 2rm B. EMOM x 8 Minutes Every Minute on the minute perform 5 Burpee Box Jump In the time remaining, perform as many Power Snatches @ 95/65 Score: A, heaviest weight. B, total number of snatches. Notes: A. Fit is dropping into the 2's - Comp will be doing a "cluster," which means you'll hit a single, rest 30s exactly, then hit your next single. Use last weeks 3 and 2rm as a reference point. B. Choose your scaling wisely - if it takes you more than 30s to perform the buy in, lower the reps for fit. If you are doing comp - you don't have a choice, its 5. Also, this is not "skill work" This is training. So if your Power Snatch isn't up to par for a fast paced workout, please choose DB/KB snatch.[/x_accordion_item][x_accordion_item title="Thursday 11.2" open="false"]FIT Clean Warm Up A. Every 90s x 8 Hang Power Clean x 2 B. 5 Sets for time - 15 Minute Cap 20 Walking Lunges 10 Ring Rows COMP Clean Warm Up A. Every 90s x 8 Clean x 1 B. 5 Sets for time - 15 minute cap 20 Front Rack Walking Lunges 10 Ring Rows w/ Feet Up on 20" box. Score: A, heaviest weight. B, weight and time. Notes: A. Choose a scaling that you feel technically proficient with, and build. B. You can lower your weight for the lunges, but you can't add it back on - start heavy and stay heavy. [/x_accordion_item][x_accordion_item title="Friday 11.3" open="false"]FIT A. 15 Minutes to finish Press 2x4, 2x2 @ 3111 B. 18 Minutes to finish Deadlift 1x3, 2x2 @32X1 C. 5 Minutes Max Scaled Toes to Bar COMP A. 15 Minutes to finish Press 4x1.1 @ 3111 *Rest 30s between cluster. B. 18 Minutes to finish Deadlift - Find a 2rm @32X1 C. 5 Minute Cap 75 Toes to Bar For Time Score: A, heaviest weight. B, heaviest weight. C, total reps or time. Notes: A. Fit - Two weeks ago we had a 4x6, build from that. Comp, you have a cluster, again - hit the single. rack it & rest 30s, then hit your second single. Build from your 6.6.4.2 from two weeks ago. B. Build from last weeks DL. C. Get after it, don't tear your hands to pieces. [/x_accordion_item][x_accordion_item title="BRING A FRIEND DAY Saturday 11.4" open="false"]FIT A. 3 Sets - Teams of 2 90s @ each station Wall Balls Kettlebell Swings Box Step Ups/Box Jumps Incline Push Ups/Push Ups Rest 90s COMP A. 3 Sets - Teams of 2 90s @ each station Wall Balls 20/14 - 10'/9' Deadlifts 155/105 Box Jumps 24/20 Deficit Push Ups/Handstand Push Ups Rest 90s Score: A, total reps. Notes: A. Choose a scaling that makes sense for you and your partner - partition the 90s however you'd like. There is only 90s rest after you've completed all 4 stations.[/x_accordion_item][x_accordion_item title="Sunday 11.5" open="false"]FIT & COMP 40 minutes to complete each station at your leisure A. Find a heavy Log Viper Press B. 2 Sets - Max Sandbag to Platform in 60s AHAP rest as needed between C. 2 Sets - Max Distance Keg Carry AHAP D. EMOM - 10 Min 25 Yard Sled Push AHAP, you can take weight off but you can't add it back on score is the weight you have left Score: A. weight for viper press B. total number of sandbag to platform in both sets C. total keg distance D. total sled weight. Notes: This is a field day, we will perform a general warm up with some technical work. Then you can approach each station within the 40 minutes whenever you'd like to get it done.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" 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="Whats going on at CFSB" open="false"]NEW WODS ON THE BLOCK: Don’t forget, if you are on the fence get signed up right away. We are now allowing an RX Section! – CLICK HERE TO REGISTER Barbells for Boobs and Halloween Wod!  Mindfulness Mondays: 12 Daily Choices That Define Your Life Wellness Wednesday – Top 5 mistakes with a Paleo Diet Are you a Coach, or interested in improving your coaching skills?  Movement and Assessment Workshop with Michael Bann  CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page ***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 10.23" open="false"]FIT A. 8 Sets Every 90s - 5 Muscle Cleans, build B. 10 Minute Amrap - Teams of 2 Max Push Press Bar Hang/Ring Row Hang C. Optional 2 Sets 30 Banded Straight Arm Lat Pulldowns 30 Bicep Curls COMP A. 8 Sets Every 90s - 3 Power Cleans, build B. 10 Minute Amrap - Teams of 2 Max Shoulder To Overhead Tuck Sit Hang C. Optional 2 Sets 30 Banded Straight Arm Lat Pulldowns 30 Bicep Curls Score: A, heaviest weight. B, STO Reps + Weight. B, No score, just do. Notes: A. Build over the sets B. Change as needed, you can only push press while your partner is hanging - reps when your partner drops will not count.[/x_accordion_item][x_accordion_item title="Tuesday 10.24" open="false"]FIT A. 20 Minutes to finish Back Squat 2x5 @ 30X1 Back Squat 2x3 @ no tempo B. For time - 10 minute cap Row 50/40 Cals 50 Goblet Squats/Wall Balls 100 Singles/50 Doubles COMP A. 20 Minutes to finish Back Squat 4.3.2.2 @ 30X1 Perform last 2 at no tempo. B. For time - 10 minute cap Bike 50 Cals 50 Wall Balls 100 Doubles Score: A, heaviest weight. B, reps in time, or time. Notes: A, beat your prior #'s from the last week. I want your lower sets to be HEAVY. B, Get after it. Choose a scaling that is tough for you to finish if at all.   [/x_accordion_item][x_accordion_item title="Wednesday 10.25" open="false"]FIT A. 25 Minutes to finish Bench Press 1x5 @ 31X1 Bench Press 2x3 @ no tempo B. 3 Sets 30 Barbell Bent Over Rows Max Incline Push Ups (20-30 Range) C. Optional Amrap in 5 minutes Burpee Box Step Overs COMP A. 25 Minutes to finish Bench Press 2x3 @ 31X1 Then ditch the tempo and go for for a new 2rm in the remaining time B. Optional 3 Sets 30 Barbell Bent Over Rows Max Push Ups/Incline Push Ups (20-30 Range) C. Optional Amrap in 5 minutes Burpee Box Jump Overs Score: A, heaviest weight. B, Bent row weight. C, Total # of reps. Notes: A, beat your #'s from last week B, Choose something that you can hit ALL 30 with unbroken. If the lightest bar is still too heavy - use light dumbells C, work on consistency in your pacing here. [/x_accordion_item][x_accordion_item title="Thursday 10.26" open="false"]FIT Snatch Warm Up A. Every 90s x 8 Hang Power Snatch x 3 B. 18 Minutes to finish Deadlift 2x4 @32X1 C. Optional, if time allows - attempt to beat last week 5 Minute Max Step Ups/Walking Lunges COMP Snatch Warm Up A. Every 90s x 8 Full Snatch x 1 B. 18 Minutes to finish Deadlift - Find a 3rm @32X1 C. Optional, if time allows - attempt to beat last week 5 Minute Max Front Rack DB Walking Lunges Score: A, heaviest weight. B, heaviest weight. C, # of reps. Notes: A, beat your #'s from last week. B, beat your #'s from last week C, beat your #'s from last week. [/x_accordion_item][x_accordion_item title="Friday 10.27 - HELEN MEETS GRACE" open="false"]Hey all, we will be taking donations all day for Barbells for Boobs! Just a heads up FIT "Helen meets Grace" In a Team of 2, Complete For Time: 3 Rounds for Time: 400m Run 21 Russian Kettlebell Swings 21 Jumping Pull Ups Then Complete: 30 Hang Power Clean + Press/Push Press * One partner works at a time; split reps as you see fit * For fit, you run one at a time with the other partner resting COMP "Helen meets Grace" In a Team of 2, Complete For Time: 3 Rounds for Time: 400m Run 21 American Kettlebell Swings (53#/35#) 12 Pull-ups Then Complete: 30 Clean & Jerks (135#/95#) * One partner works at a time; split reps as you see fit ** Both partners must run 400m together Score: Time and weight Notes: Choose a scaling that makes sense for you.[/x_accordion_item][x_accordion_item title="Saturday 10.28 - COSTUME HALLOWEEN WOD" open="false"]FIT AND COMP A. It's a surprise team wod... Come in costume! [/x_accordion_item][x_accordion_item title="Sunday 10.29" open="false"]FIT A. 15 Minutes to work to a heavy 3 Press/Push Press B. Amrap in 15 minutes 10 Ring Rows 10 Box Dips 10 Air Squats COMP A. 15 Minutes to work to a heavy 3 Shoulder to Overhead B. Amrap in 15 minutes 10 Pull Ups (Strict/Kipping) 10 Dips 20 Walking Lunges Score: A, weight. B, reps.         [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]