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;"][cs_text]Interested in our Fundamentals Course? Our  Fundamentals Course is always right around the corner! Interested in signing up for TWO FREE WEEKS! Click here to do it. Want some Details? Scroll down to check out the schedule or any other details you may want to know about.[/cs_text][x_accordion][x_accordion_item title="What is the Monthy Fundamentals Schedule" open="false"]2017 Fundamentals Start Dates: Our Fundamentals program begins on a Tuesday each month, and runs 12 classes in succession. The start date for each month is listed below. Class Times: Tuesday 7:00pm Thursday 7:00pm Saturday 9:00am THAT SCHEDULE DOESN’T WORK FOR ME! You may want to check out our Accelerated Fundamentals Course then! Which you can check out by clicking right here![/x_accordion_item][x_accordion_item title="I don't want to wait, I want to start tomorrow!" open="false"]If you don’t want to wait to start until our next scheduled Fundamentals, and you’d like to start the Fundamentals RIGHT NOW! We also offer an Accelerated Fundamentals, which you can check out by clicking right here! With that you get 6 personal training session to get you ready for class, along with 3 free weeks of CrossFit afterwards! The sessions are scheduled at your convenience.[/x_accordion_item][x_accordion_item title="I'd like to sit down and chat first, I have questions!" open="false"]Want to sit down and discuss your goals and how we plan to meet them? Easy, click here to schedule a Free No Sweat intro During the No Sweat Intro we will meet for a private 20 minute chat about your goals, and what CrossFit South Bend can do to help you achieve those goals. No pressure, no obligation. Just a chance to see if CrossFit South Bend is a good fit for you.[/x_accordion_item][x_accordion_item title="The schedule looks like I might miss a few classes" open="false"]If you will be missing a Fundamentals 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 Fundamentals. We usually allow up to 2 missed sessions, if you are going to be missing 3 or more, you may want to consider an Accelerated Fundamentals here.[/x_accordion_item][x_accordion_item title="Signing up for a membership" open="false"]The first two weeks of each month are free! We want people to give CrossFit a good honest try before they decide whether or not it is for them. After that first two weeks if you decide CrossFit is for you, you can sign up and continue out the rest of the month. You can find out prices right here[/x_accordion_item][x_accordion_item title="Want to sign up and already know how to perform CrossFit movements?" open="false"] [/x_accordion_item][x_accordion_item title="Questions about anything?" open="false"] [/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 Coach Andrew! YO COLLEGE STUDENTS, CLICK HERE! if you’ll be leaving for the summer Kids/Teens Spring Camp @ CFSB Crossfit Open Pictures are here!  Wellness Wednesday - Intro to mindfulness CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare ***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!)** Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title="Fitness or Competition" open="false"]Fitness or Competition? Hey all, this week leading into the new year I will be throwing out two options. Fitness or Competition. This will be a test for one week, then I will gather some feedback. The Goal splitting programs Neither program will be “easier” or “harder” than the other. The difficulty is what you make of it while lifting load and how fast you move. These all depend on your current experience and skill level, and your intent of training. If you are newer, meaning you haven’t been training with us for more than 1.5 years, and you still have some strength imbalances, are unfamiliar with the more advanced movements, you may want to stick to Fitness. Fitness is not a “modified” or “easier” program. The movements might be modified as we wouldn’t program a muscle-up or snatching for our Fitness group, BUT the volume is usually higher with a tempo to the lift which makes this program perfect for movement correction, body composition goals and boosting general health and fitness. This challenges athletes on more of a cellular level and is extremely challenging if you go as heavy as possible in the strength work and follow the prescriptions i.e. the tempo, rep range, interval intensity, etc.   Safety First Because of the high skill involved in the Competition programming it is very important to assess your skill set before deciding to join in for the day. If you struggle with ring dips and have little experience in Olympic lifting, it might not be a smart option to jump into a day of heavy snatches and muscle-ups. Fitness is a great foundational program to help build strength and keep your body feeling healthy without putting you through dynamic and aggressive positions that you might not be ready for. If you have no clue how to perform the movements in competition for that day, then you may want to step back to Fitness for that day. Ask Your Coach If you aren’t sure which program is best for your needs, consult your coach! We will steer you in the right direction and give you our honest opinion about what we think would be most beneficial for you! We are here to help and make sure you get the most out of your experience at CrossFit South Bend.[/x_accordion_item][x_accordion_item title="Monday 4.24" open="false"]FITNESS A. Every 2 minutes for 7 Rounds Hang Power Clean + Push Press 3+2 B. For time - 15 minute cap 25.20.15.10 Push Ups 10.15.20.25 Alternating KB/DB Snatches COMPETITION A. Every 2 minutes for 7 rounds Power Clean + Hang Power Clean + Hang Clean + Jerk B. For Time - 15 minute cap 25.20.15.10 Ring Dips 10.15.20.25 Alternating Kettlebell Snatches 55/35 Notes: score weight range for A, score time or reps for B. FitA. Pick a weight after the warm up as your starting weight, move up from there. You don't need a lead in prior to the 7 Rounds, you'll build then. If your back squat is under 125% of your bodyweight, I would suggest you do Fitness for A. CompA. Any jerk is sufficient, movement quality trumps quantity. B. No assistance on the ring dips, you either do them or you don't. KB Snatch weight for comp also has too be a KB not a DB. For my coaches, here is a sample warm up that should only take around 15-20 minutes to hit up Get Bars and Light KBs out KB Warm Up @ warm up weight - not game weight 5 Russian Swings 5 American Swings 5 Left Arm Kb Swings 5 Right Arm Kb Swings 5 Upright Rows Left Arm 5 Upright Rows Right Arm 5 Swing + High Pull Left 5 Swing + High Pull Right 5 KB Snatch Attempts Left working transition 5 KB Snatch Attempts Right working transition Bar Warm Up @ Bar or lighter 5 RDL with pause @ top of knee 5 Hang Muscle Cleans + 3 Presses > slight pause at top of knee, rack position, overhead 5 Front Squats to power position + 3 Presses with slight pause in power and overhead 5 Tall Power Cleans + 3 Push Presses with pause in catch position and overhead 5 High Hang Power Cleans + 3 Push Presses, controlled 3 Hang Power Cleans from TOK + 2 Push Presses A. 3 minutes to Pick a weight, and build over the course of the 7 Rounds  [/x_accordion_item][x_accordion_item title="Tuesday 4.25" open="false"]FITNESS A. 20 Minutes to finish Back Squat 7.7.7 @ 31X1 B. Amrap in 20 minutes 20 Barbell Thrusters 20 Ring Rows 20 No Push Up Burpees COMPETITION A. 20 Minutes to finish Back Squat 5.3.1 @ 31X1 B. "Sage" 20 minute amrap 20 Thrusters @ 135/95 20 Kipping Pull Ups 20 Burpees Notes: score weights for A, score reps for B. A. Another standard here, If your back squat is under your bodyweight - I would suggest you do Fitness. B. Yep.[/x_accordion_item][x_accordion_item title="Wednesday 4.26" open="false"]A. @ the top of a 3 minute mark for 2 Rounds (18 Minutes) Station 1: Handstand Shoulder Taps or Box Shoulder Taps Station 2: Toes through rings or Tuck rock to tuck sit Station 3: Ninja Get Ups or Mod NGU B. For time Row 50 Calories 50 Box Jumps with SD or Step Ups Run 400m Notes: No score for A, just play. Score time for B. A. Some progression here for ideas for my coaches Station 1: Push Up Shoulder Taps Box Holds with shift Box Shoulder Taps Handstand Shift Handstand Shoulder Taps Station 2: Tuck Hold Tuck rock Tuck Rock to foot supported tuck sit Tuck Rock to Tuck Sit Toes to Knees Toes through Rings Station 3: Stack height to make the NGU easy with hip flexibility use a band to pull forward if needed B. Run waves, get after it. Step down is mandatory.[/x_accordion_item][x_accordion_item title="Thursday 4.27" open="false"]FITNESS A. 20 Minutes to finish Seated Behind the neck press 5.5.5 @ 3111 B. Every 30s for 15 minutes Deadlift x 1 *you can take weight off, but you can't add it back on COMPETITION A. 20 Minutes to finish Snatch Balance 3.3.3 B. Every 30s for 15 minutes Deadlift x 1 *you can take weight off, but you can't add it back on C. Optional if time allows >> This one is on your own Comp People Row 500m For time Notes: Score weights for A, score weight finished with on B, if they row a 500, put that up too. Flow >> 3 minute talk, 7 minute shoulder prep, 20 minutes to continue warming up then hit the sets, 10 minute lead up to moderate single, 15 minutes for the DL's.  [/x_accordion_item][x_accordion_item title="Friday 4.28" open="false"]FITNESS A. 5 Rounds Every 90s Station 1: 5 Heavy Front Squats Station 2: 9-12 Strict Pull Ups Station 3: 2 Heavy Turkish Get Ups COMPETITION 5 Rounds Every 90s Station 1: 3 Heavy Overhead Squats Station 2: Max Muscle Ups Station 3: 2 Heavy Turkish Get Ups Notes: Score weights for squat, tgu, and # of muscle ups or pull ups If you aren't doing muscle ups, do fitness for today.[/x_accordion_item][x_accordion_item title="Saturday 4.29" open="false"]FITNESS AND COMPETITION Amrap in 30 minutes Teams of 2 60 Yard Bear Crawl 30 Double Unders 60 Yard Plate Push 30 Double Unders 60 Yard Farmers Walk 30 Double Unders 60 Yard Zombie Crawls 30 Double Unders Notes: Score rounds Grind it out, switch as needed[/x_accordion_item][x_accordion_item title="Sunday 4.30" open="false"]A. Mobility Stuff *full body foam roll *hip distraction *ankle distraction *shoulder work B. EST Row 60s @ 85% (somewhat hard pace) walk 3 minutes Row 2:00 @ 85% walk 6 minutes Row 3 minutes @ 85% walk 9 minutes Row 4 minutes @ 85% Notes: Score meters individually[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Click the link below to let us know you are going!! https://www.facebook.com/events/217216242100166/ click here to sign up for volleyball - we will be mixing the teams up more than likely, so no worries if you don't have one.

Andrew has passed the 4 stage coaching process and is now an official coach! We are super excited to have him on as a coach. Give him some love on the Facebook Members Page Born and raised in Memphis, TN, I have always enjoyed getting outside to hunt, fish, and play a variety of sports. This prompted me to begin my pursuit of fitness but it started with a “body building” focus in a globo gym. As I developed as an athlete, I started to notice that I was always the one having the hardest time a few short minutes after a tough workout. After a few trips to the cardiologist, I discovered that I had a congenital heart defect and stage 2 heart block. Going through surgery to fix this changed my entire perspective on health and wellness. After surgery, I discovered Crossfit and it was the perfect avenue to push myself and improve my overall quality of life. As a coach, I hope to help others find their passion for fitness and discover all of the ways it can help them live more active lifestyles for many years to come. I could not be more excited to join the incredible coaches here at Crossfit South Bend to serve this amazing community!

[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="Whats going on at CFSB" open="false"]YO COLLEGE STUDENTS, CLICK HERE! if you’ll be leaving for the summer Kids/Teens Spring Camp @ CFSB Appreciation and Looking into the new year Can I ever had pizza and cookies again? Wellness Wednesday CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare ***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!)** Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title="Fitness and Competition" open="false"]Fitness or Competition? Hey all, this week leading into the new year I will be throwing out two options. Fitness or Competition. This will be a test for one week, then I will gather some feedback. The Goal splitting programs Neither program will be “easier” or “harder” than the other. The difficulty is what you make of it while lifting load and how fast you move. These all depend on your current experience and skill level, and your intent of training. If you are newer, meaning you haven’t been training with us for more than 1.5 years, and you still have some strength imbalances, are unfamiliar with the more advanced movements, you may want to stick to Fitness. Fitness is not a “modified” or “easier” program. The movements might be modified as we wouldn’t program a muscle-up or snatching for our Fitness group, BUT the volume is usually higher with a tempo to the lift which makes this program perfect for movement correction, body composition goals and boosting general health and fitness. This challenges athletes on more of a cellular level and is extremely challenging if you go as heavy as possible in the strength work and follow the prescriptions i.e. the tempo, rep range, interval intensity, etc.   Safety First Because of the high skill involved in the Competition programming it is very important to assess your skill set before deciding to join in for the day. If you struggle with ring dips and have little experience in Olympic lifting, it might not be a smart option to jump into a day of heavy snatches and muscle-ups. Fitness is a great foundational program to help build strength and keep your body feeling healthy without putting you through dynamic and aggressive positions that you might not be ready for. If you have no clue how to perform the movements in competition for that day, then you may want to step back to Fitness for that day. Ask Your Coach If you aren’t sure which program is best for your needs, consult your coach! We will steer you in the right direction and give you our honest opinion about what we think would be most beneficial for you! We are here to help and make sure you get the most out of your experience at CrossFit South Bend.[/x_accordion_item][x_accordion_item title="Monday 4.17" open="false"]FITNESS A. @ the top of a 5 minute mark for 4 Rounds, perform Back Squat x 8 B. Amrap in 15 minutes Run 200m 20 Ring Rows 10 Strict Presses pulled from ground COMPETITION A. @ the top of a 5 minute mark for 4 rounds, perform Hit a heavy 7,5,3,3 B. Amrap in 15 minutes 400m Run 20 Kipping Pull Ups 10 Strict Handstand Push Ups Notes: score weight, score rounds+extra A. If you can back squat your bodyweight, it may be time to start getting into some intensity sets for competition. B. Kipping pull ups are unassisted, I will allow a couple mats on strict hspu.[/x_accordion_item][x_accordion_item title="Tuesday 4.18" open="false"]FITNESS A. 4 Rounds 7 Deadlifts @ 31X1 rest 60s Max Seated Bench Dips in 60s @ 3111 rest 60s B. 8 Minute Amrap 15 Kettlebell Swings - Russian and choose a scaling a.20 Double Unders b. 5 Double Attempts and 30 Singles c. 50 Singles COMPETITION A. 4 Rounds 3-5 Deadlifts @ 31X1 rest 60s Max Static Dips in 60s @ 3111 rest 60s B. 8 Minute Amrap 15 American Kettlebell Swings 70/55 30 Double Unders Notes: Score weight and reps for A, score reps for B. A. The ability to static dip on this one will dictate your scaling on this one, no banded assistance can be used. use the matador dip stations or the jerk blocks, if you are stud with those, use rings. B. Heavy overhead KB swings on this one, choose a double scaling that keeps you going in fitness.[/x_accordion_item][x_accordion_item title="Wednesday 4.19" open="false"]FITNESS AND COMPETITION A. Amrap in 30 minutes 5 Turkish Get Ups Left Arm 100 Yard Left Arm Farmers Walk 5 Turkish Get Ups Right Arm 100 Yard Right Arm Farmers Walk 1k Row 20 Alternating Lateral Box Step Ups Note: Score Rounds+Extra Go heavy, use a KB or DB, stagger the groups. [/x_accordion_item][x_accordion_item title="Thursday 4.20" open="false"]FITNESS A. for 4 Rounds Goblet Squat x 8 @ 3111 Max Unbroken Left Arm Dumbell Row Max Unbroken Right Arm Dumbell Row rest 60s B. 21.15.9 Wall Balls Burpees COMPETITION A. for 4 Rounds Double Kettlebell Front Rack Squat x 8 @ 3111 Max Double Bent Over Row in 60s rest 90s B. 21.15.9 Hang Squat Cleans 115/75 Bar Facing Burpees over the Bar Notes: For A, Score weight used - don't worry about bent over reps, just get after it. For B, its time. A. Go heavy and hard on these for the squats, for the rows, you'll hinge over and get max reps then rest. B. If the Rx'd weight is 60% or below of your 1rm clean, you can do the competition. If you have no clue what your 1rm clean is, hit fitness. I'll do some math for you Men, you'd have to have a clean of 160 or more to hit competition Women, your clean has to be 105 or more to hit competition Even if you are in the comp bracket, you can do the fitness workout - because comp is nasty...but so is the fitness one, because I did it, and it sucks. B's time for 21.15.9 Wall Ball, Burpees. 4:52, yuck.[/x_accordion_item][x_accordion_item title="Friday 4.21" open="false"]FITNESS A. 15 Minutes Snatch Technique Work and Warm Up B. 15 minute amrap 4 Hang Power Snatches, rest 60s between sets rest 3:00 10.9.8.7.6.5.4.3.2.1 Russian Kettlebell Swings Deficit Push Ups on 45's COMPETITION A. 15 minutes snatch technique work and warm up B. 15 minutes to establish a 1rm Power Snatch rest 3:00 For time 5.4.3.2.1 Power Snatch @ 90% of your 1rm Ring Muscle Ups + 2 Dips at top Notes: Score Weight for A Score Time for B A. If you are in the bracket where you feel like you need better movement patterning, strength and skill development in the snatch, hit fitness. If you want a litmus as to where your power snatch is, hit competition. B. Big separator here, ring Muscle Ups only.[/x_accordion_item][x_accordion_item title="Saturday 4.22" open="false"]COMPETITION AND FITNESS A. 3x20 Dumbell Walking Lunge rest as long as it takes your partner(s) to hit it up B. Teams of 2 Amrap in 8 minutes alternating rounds 20 Double Unders 10 Air Squats Amrap in 8 minutes alternating rounds 5 Single Arm Dumbell Hang Power Cleans each arm 10 Box Jumps Amrap in 8 minutes alternating rounds 5 Toes to Bar 10 Push Ups Notes: Score weight for Walking lunge, score reps for everything else. Scaling will be found so that this can be pretty smooth aerobically.[/x_accordion_item][x_accordion_item title="Sunday 4.23" open="false"]FITNESS A. @ the top of a 3 minute mark for 18 minutes Station 1: 20 Ring Rows Station 2: Accumulate Time in either Plank Roving, or Box Handstand Walking Station 3: Tuck Rock x 15 B. 3 Minute Max row for calories 3 Minute Step Ups 3 minute Run for Max Distance COMPETITION A. @ the top of a 3 minute mark for 18 minutes Station 1: 1-4 Rope Climbs Station 2: Freestanding Handstand Work with Partner Station 3: Tuck Rock to Tuck Sit x 15 B. 3 Minute Max row for calories 3 Minute Box Jump Overs 30/24 3 minute Run for Max Distance Notes: Gymnastics practice and a short metcon, I won't be scoring either, come in and get some work done.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]