CrossFit South Bend

Last Week to Order CFO Shirts! 2017 Crossfit South Bend Intramural Team Red, and Team Black Shirts. IMPORTANT, READ THE INSTRUCTIONS BELOW – Deadline to order is February 18th *If you are competing in the Open and purchase a shirt simply select your size. Once the teams have been selected we will select the appropriate team color for you. *Not taking part in the Open, but still want a sweet ass shirt? Add the shirt size you would like to your cart. Then simply Copy and Past one of the following into the “Special instructions for the seller” Box. I WANT A TEAM BLACK SHIRT I WANT A TEAM RED SHIRT Yo, and also. If you don’t preorder one, I can’t promise you a shirt after the fact, they are Limited Edition. CLICK HERE TO ORDER

[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"]CrossFit Open 2017 Registration is up, deadline for registration and to get shirts is this week! Free Protein Samples @ CFSB! Limited Supply! Open Prep Skill Sessions @ CFSB CrossFit Open Town Hall Meeting 2017 Judges needed - Inquire Within Natural Solutions for Irritable Bowel Syndrome 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="A Note to Open Competitors" open="false"]A week before the open is typically when you want to accomplish a few things

1. Get in some skill work on possible movements that may be coming up in the open.
2. Get some practice on time formats you'll see in the open - average of 12 minute workouts, some CP, some Aerobic. Your rounded work pacing should apply well here.
3. Keep the CNS firing with some high intensity low volume strength movements
4. Get some confidence in your pacing and in some movements.
5. Develop a routine around your training time, and around the days for  the open
6. Allow your body to recover with a slight drop in overall volume. It's important to note that I want you to hit these workouts...but at 80%, if you feel as though you can't rest 10 minutes and do it again you may be going too hard - just an FYI.
7. Visualization of how you will do under different circumstances in the open as well as how you will perform realistically.

This should go without saying. But your sleep, stress, nutrition , schedule, training should be locked down. If you are serious about it, it should have been locked down 8 months ago. If not, do the best you can to tighten it up now, and have fun.[/x_accordion_item][x_accordion_item title="Monday 2.13" open="false"]A. Skill Work Dumbbell Snatch 5x12, rest in between sets 15 Minutes to hit the sets No Score B. CP 12 Minute Amrap - RX'd 10 Deadlifts @ 225/155 10 Handstand Push Ups - Hand Release Push Ups - Incline Push Ups 30 Double Unders Score total reps Notes: A. For this part, we are getting some practice in. If you are going to be the open, your practice weight will be 35 for females and 5o for males Rx'd and 35/20 if you are doing it scaled. Practice alternating arms, practice doing a set all on the left arm, all on the right, muscling the DB, dipping under, etc. B. For the workout, I've assigned weights that you will more than likely see in the Open for those of you doing the open. If you don't feel as though that is an appropriate weight for you, don't use them. The handstand push ups, if you can't do them, you can't do them, either perform hand release push ups or incline push ups. Scaling for doubles is either doubles, or singles for a 1:1 - no drop down double scaling here. OPEN COMPETITORS: Keep yourself to the standard of the HSPU and Deadlifts, if you don't know, ask a coach. Also, hit these workouts at 80%, leave a little in the tank, I'm not saying you can't go hard - but you want to train this weeks workouts, not test them and be smoked for the next week. If you aren't doing the open, go ahead and get after it. [/x_accordion_item][x_accordion_item title="Tuesday 2.14" open="false"]A. Full Clean 1.1.1 - rest 20 seconds between reps Spend 15 minutes working up to your heaviest set of the cluster Score weight B. 8 Minute Amrap 7 Chest to Bar Pull Ups - Pull Ups - Jumping Pull Ups 12 Wall Balls Score reps Notes: A. this is more than likely the format and feel that you'll find yourself in for the open, having to hit something "heavy" and learning how to manage hitting it for repeat reps, albeit you'll be tired as shit when you get to it... B. If you can't hit chest to bar, hit standard pull ups. But if you can't hit those, do jumping pull ups OPEN COMPETITORS: If you can't do chest to bar, you may want to drop down completely to jumping pull ups which is typically the two you'll have to choose from in the open. Also, hit these workouts at 80%, leave a little in the tank, I'm not saying you can't go hard - but you want to train this weeks workouts, not test them and be smoked for the next week. If you aren't doing the open, go ahead and get after it.[/x_accordion_item][x_accordion_item title="Wednesday 2.15" open="false"]A. Skill Work Take 20-30 minutes working through Carl Paoli's Pistol Practice/Warm Up Get in some repetitions during that time to see if pistols will be manageable for you B. Lactic Endurance Row 2k Score time Notes: A. Pistols also may come up, so this is something we may have to practice to understand what you are going to do when you get to them. This is also a good day to shake those legs out from the wall balls and cleans from yesterday. B. Make it hurt [/x_accordion_item][x_accordion_item title="Thursday 2.16" open="false"]A. Power Snatch 1.1.1 15 minutes to work up to the heaviest set of the cluster, rest 20s between reps Score weight B. 9 Minute Amrap 10 Power Snatches 95/65 10 Box Jumps with Step Down 24/20 Score Reps Notes: A. Again, formats you may see in the open, hitting some heavy work with little rest between - this week is about you understanding your capabilities and being able to play into them well if you encounter the same situation next week - for the open competitors. B. I've assigned weights, but those are recommendations for the open competitors, weights and heights you will more than likely see in an open format - if you AREN'T doing the open, then those weights don't apply to you, keep your reps pretty. Oh, and you can step up instead of box jump if you'd like. Thats on you.[/x_accordion_item][x_accordion_item title="Friday 2.17" open="false"]A. For time or 17 minute cap, whichever comes first 100 Overhead Walking Lunges 45/25 50 Toes To Bar 15 Muscle Ups - 45 Jumping Chest to Bar Score time or reps where you were at toward the end Notes: Get after it. Nice little chipper here, good luck. The deal here, if you can't do muscle ups in the open, very often its a crazy scaling like jumping chest to bar, so those are your options. If you aren't doing the open and have calf issues you can be excused.[/x_accordion_item][x_accordion_item title="Saturday 2.18 DEADLINE FOR SHIRTS AND OPEN REGISTRATION" open="false"]Click here for all open details on shirts and registration A. Teams of 2 15 Minute Amrap 10 Shoulder to Overhead 135/95 10 Burpees over the bar Alternate ROUNDS to complete with your partner. Notes: Choose any way to get it overhead, as long as it looks pretty The weights are a suggestion for open competitors Yes, you have to do all 10/10 before your partner goes. Enjoy. pace this appropriately.[/x_accordion_item][x_accordion_item title="Sunday 2.19" open="false"]A. Amrap in 30 minutes 10 Dumbbell/KB Snatches Alternating 20 Step Ups 30 Double Unders or 30 singles 20 Single Leg Ninja Get Ups 10 Cal Row Notes: Take this low and moderate. Practice work here under an aerobic setting.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 Crossfit South Bend Intramural Team Red, and Team Black Shirts. IMPORTANT, READ THE INSTRUCTIONS BELOW - Deadline to order is February 18th *If you are competing in the Open and purchase a shirt simply select your size. Once the teams have been selected we will select the appropriate team color for you. *Not taking part in the Open, but still want a sweet ass shirt? Add the shirt size you would like to your cart. Then simply Copy and Past one of the following into the "Special instructions for the seller" Box. I WANT A TEAM BLACK SHIRT I WANT A TEAM RED SHIRT Yo, and also. If you don't preorder one, I can't promise you a shirt after the fact, they are Limited Edition. CLICK HERE TO ORDER

[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_image type="none" src="http://crossfitsouthbend.com/wp-content/uploads/2017/02/what-is-it-3.jpg" alt="" link="false" href="#" title="" target="" info="none" info_place="top" info_trigger="hover" info_content=""][x_accordion][x_accordion_item title="UPDATES: How can I get updated quickly with information about the intramural open?" open="false" style="background-color: #86AB6B"]UPDATES: How can I get updated quickly when you release information about the Intramural Open? Easy, fill out the form below and you are subscribed to the blog posts. I’ll be making a separate post whenever I update this page! [/x_accordion_item][x_accordion_item title="QUESTIONS? Ask them here" open="false" style="background-color: #86AB6B"][contact-form-7 id="15676" title="Open CF"][/x_accordion_item][/x_accordion][x_gap size="50px"][x_accordion][x_accordion_item title="Update 2.13 Town Hall Meeting" open="false"]Hi Brandon. I am suppose to have a session today at noon but I'm still very ill. Can I move it to Thursday?[/x_accordion_item][x_accordion_item title="Update 2.7: Judges Needed! Inquire Within" open="false"]http://crossfitsouthbend.com/judges-needed-inquire-within/[/x_accordion_item][x_accordion_item title="Update 2.3: Dumbbells confirmed, looking for DB's!" open="false"]http://crossfitsouthbend.com/looking-for/[/x_accordion_item][x_accordion_item title="Update 1.19: Open Prep Skill Sessions" open="false"]http://crossfitsouthbend.com/openprep2017/[/x_accordion_item][x_accordion_item title="Update 1.18: CrossFit South Bend on CF Radio about the CF Open!" open="false"]http://crossfitsouthbend.com/cfsb-crossfit-radio-crossfit-open-cf-x-3/[/x_accordion_item][x_accordion_item title="Update 1.18: Throwback - why are you doing the CF Open?" open="false"]http://crossfitsouthbend.com/throwback-crossfit-open/[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][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="1/3" style="padding: 0px;"] [/cs_column][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/3" style="padding: 0px;"][x_promo image="http://crossfitsouthbend.com/wp-content/uploads/2017/02/OPEN17ConceptBLKRD_2048x2048.png" alt=""]CrossFit Open 2017 Shirts are up and ready to order! Click here to get you one, we stop taking orders February 18th![/x_promo][/cs_column][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/3" style="padding: 0px;"] [/cs_column][/cs_row][/cs_section][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="1/2" style="padding: 0px;"][x_image type="none" src="http://crossfitsouthbend.com/wp-content/uploads/2017/02/what-is-it.jpg" alt="" link="false" href="#" title="" target="" info="none" info_place="top" info_trigger="hover" info_content=""][x_accordion][x_accordion_item title="Crossfit Open: What it is" open="false"]The 2017 Reebok CrossFit Games season begins with the online Open. Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, our affiliate family, fitness or to reach regionals and fight for a chance to make it to the CrossFit Games. You can either perform the Open workout at CrossFit South Bend, where you will be judged in person, or you can film your full performance and upload it to YouTube or another video-sharing site. The video will be displayed alongside your score so other CrossFit athletes can be your judge. You are free to make as many attempts at the Open workout as you please. Your only limit is time. Check out the schedule below.

STAGE 1: THE OPEN FIVE WEEKS | FEB. 23 – MARCH 27

17.1: Feb. 23 – 27 17.2: March 2 – 6 17.3: March 9 – 13 17.4: March 16 – 20 17.5: March 23 – 27 Registration for the Open begins Jan. 12, 2017. The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. Anyone aged 14 or older can compete in the Open. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof. Since 2015, the Open has offered a scaled option in addition to the prescribed workout. This option makes the all-inclusive event even more accessible to the masses. At the end of five weeks, the fittest move on to the next stages of competition: The Regionals and The Online Qualifier. You can see all Open workouts here. Read on to hear more about scaled and Rx’d divisions.[/x_accordion_item][x_accordion_item title="CFSB Intramural Open: What it is" open="false"]CFSB INTRAMURAL OPEN: What is that, and how is it different? The CrossFit Open is a worldwide CrossFit competition. We do it every year. We have since the beginning of the Open, and It’s fun. Last year, over 40 CFSB members tried their hand at this CrossFit “competition.” This year, it’s the second coming of their SCALED division, so we expect even more to sign up. We want a different goal with the CrossFit Open this year, or heck, just a more specific goal. Our goal at CrossFit South Bend with the Open this year is to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so. In 2017, we’ll still have our competitive team, and we will give it a good shot in the Open as a team. But through the Open, we’re going to have two intramural teams competing in house. And you’re going to be on one of them. The two Intramural teams don’t have names yet. But their Captains have been chosen. Amy VanDyck for the Red Team, Mitch Walker for the Black Team. REGISTRATION AND PRICE The cost to be on a team is nothing, just your registration for the open, thats it. Once you are registered for the Open and on our team, you are in the pot to be drafted onto a team. Look at the registration tab of this post for more info. DRAFT Coaches and members will be ‘drafted’ onto an Intramural team. They won’t lose their spot on our Regional team, and their points will still count toward our Affiliate score worldwide, but we want to ensure even distribution of our most competitive athletes. POINT SCORING FOR INTRAMURAL OPEN +1 Point – Attendance: every member of a team that completes an Open workout at CrossFit South Bend each week earns one point. Maximum one point per athlete per workout. This goes for Rx AND Scaled competitors! +1 Point – Top 3 Rx'd: every male AND female member who places among the Top 3 at CrossFit South Bend for each workout in Rx'd division gets an extra point for their team.   +1 Point - Top 3 Scaled: every male AND female member who places among the Top 3 at CrossFit South Bend for each workout in Scaled division gets an extra point for their team. WORKOUTS In 2017, athletes competing in the Open will have only four days to complete each workout. Look down below at our Validation Schedule to get to understand that better. The Open will have five workouts.   Our focus is on FUN. We want participation because it will make you fitter, and it will get you high-fives and you’ll be happy and love life more and glow and stuff. Register online at the CrossFit Games site, and let’s start this party![/x_accordion_item][x_accordion_item title="Explain: Why should I do it?" open="false"]EXPLAIN: Why should I do it? Like most CrossFitters, I enjoy the Open quite a bit. Its a fun event for the entire community to participate in, and with the addition of a scaled division this year, I am encouraging more people than ever to participate in the open. Reintroducing the idea of physical competition to someone often evokes a myriad responses and emotions they probably haven’t felt for awhile. We keep encouraging though, because we know the thrill that waits on the other side of diving into the Open.

Just a quick side note, here are a couple good posts about competing, and why its important, before you read on to ours. Letter of intent 1 – 70s Big Letter of intent part 2 – 70s Big

Here are a few reasons I encourage you to do the same: 1. Yes, You Are Good Enough. Even if you cannot do the exact prescribed weight of any or most of the Open workouts, you will most likely surprise yourself with what you are able to pull off, and even if you can’t, you can still skip back and forth between Rx’d and Scaled wods this year. The Open is about calling on the best in yourself no matter your current level. Most likely you are physically stronger than your mind lets you believe. 2. It Gets You Competing Again. Many of us competed as kids whether on an organized team or just racing siblings to the car. Some of you may have competed in college. When we become adults, we often feel like we need to retire that side of us. Sure, we compete for jobs and accounts and other “grown up” things, but more often than not, we have forgotten the thrill of physical competition. We may not be a win-at-all cost type – and this certainly is not the only kind of competitor – but there is something about putting yourself on the line that sparks inspiration. As adults, we suddenly believe that we are not allowed to fail at anything especially things that are supposed to be fun, so we avoid the risk of putting ourselves out there. Without that risk, we might not experience the biggest thrills. 3. It Gives You an Appreciation for the best During the Open workouts, you get a rare opportunity to do the same exact workouts during the same week as the best CrossFitters in the world. If you are a fan of the top CrossFit athletes, it’s exciting to match your stats to theirs – until the stats start rolling in. It’s one thing to be stoked you finally hit fifty double unders in a row and quite another to find out that not only can the top athletes do way more, they have figured out ways to do it faster and more efficiently. Yay, we personally smashed a prescribed workout, until you see the times or the number of rounds at the top of the leader board. The progression of the sport of fitness has grown to superhuman levels. Seeing their scores miles above mine only deepens my appreciation for their dedication, skill, and strength. 4. It’s Fun. No, really, it is. At our gym, we dedicate every Saturday morning to the Open workouts for all registered members. We assign heats, we print score sheets, we assign counters – we make it a big deal. But we also keep it fun. You just can’t recreate the atmosphere you have during these Open wods during a regular class. 5. It helps you set goals for the next year Rallying around the open each year gives you something to look forward to, something to keep your training and nutrition on point from year to year. If you have nothing you are training for, no goals in mind, then why even bother? Even if you don’t intend on doing the Open, I believe competition, in some form or another is incredibly important. Get out there, test your mettle. 6. You get some sweet ass pictures of yourself. Everyone loves cool pictures, we have an awesome photographer come out and take sweet pictures of you doing cool shit. ———— You’ll never know if what I’m writing is true unless you’re willing to throw your name up on that leader board, too, and go for it. Be open to exploring the best you have to offer right now, in this moment. More often than not, you’ll surprise yourself. And there’s no time like the present to find out. So get out there and register on our team for the Open.[/x_accordion_item][x_accordion_item title="Scaled/Rx'd: What division am I in?" open="false"]So these past few years are a little different. The early years, they had an RX’d only division, meaning, if the workout was… 3 rounds 10 thrusters 10 chest to bar pull ups You would do your thrusters, and if you couldn’t do your chest to bar pull ups…that was the end of your journey. The past couple years have changed things quite a bit with a scaled division. So here is the question. What division should I compete in? Well, seeing as how you can move between scaled and Rx’d workouts on a workout to workout basis. Whichever wod scaling you feel suits your goals for that particular workout. Click here to check out all Rx’d and Scaled workouts from the prior years Remember, the lowest Rx’d score, still beats out the highest scaled score If your goals are to keep a higher ranking  overall, and lets say the workout is 10 minutes 10 chest to bar pull ups 10 overhead squats You’d do best to get in as many CTB as possible and dig through it… But if you just want to get a good workout in, and ranking is a secondary consideration for you, do the scaled version, assuming it would be lighter weight, and scaled back chin over the bar pull ups. Afraid you won’t be able to perform the scaled wods? If you are afraid you won’t be able to even perform the scaled workout as written for a score. You’ll have one week to make that decision to sign up. Typically you can still sign up for the open before the first weeks wod score submission deadline. So do I really have to sign up? to do the workouts? If you have an open gym membership you can come in and do them on your own time, if you want to compete in Friday Night Lights, or get in on a judged time slot – you have to be signed up.[/x_accordion_item][/x_accordion][x_image type="none" src="http://crossfitsouthbend.com/wp-content/uploads/2017/02/what-is-it-6-1.jpg" alt="" link="false" href="#" title="" target="" info="none" info_place="top" info_trigger="hover" info_content=""][x_accordion][x_accordion_item title="Team Rosters" open="false"]Deadline to sign up is the 18th of February at Noon. Once that deadline is met, we will be announcing the Red and Black Team Rosters.[/x_accordion_item][/x_accordion][x_image type="none" src="http://crossfitsouthbend.com/wp-content/uploads/2017/02/what-is-it-4.jpg" alt="" link="false" href="#" title="" target="" info="none" info_place="top" info_trigger="hover" info_content=""][x_accordion][x_accordion_item title="Point Scoring: How does the scoring work?" open="false"]POINT SCORING: How does the point scoring work for the Intramural Open? I WILL BE POSTING THE SCORES AND STANDINGS ON TUESDAY EACH WEEK +1 Point – Attendance: every member of a team that completes and submits an Open workout at CrossFit South Bend each week earns one point. Maximum one point per athlete per workout. This goes for Rx AND Scaled competitors! +1 Point – Top 3: every male AND female member who places among the Top 3 at CrossFit South Bend for each workout in the Rx’d division gets an extra point for their team. +1 Point – Top 3: every male AND female member who places among the Top 3 at CrossFit South Bend for each workout in the Scaled division gets an extra point for their team.  [/x_accordion_item][x_accordion_item title="Validation & Judging: How do I get judged/validated for the workouts?" open="false"]Validation and Judging Details: How does Validation and Judging work for the wods? Ways you can get validated to put your score in. a. Come into the friday night lights (Schedule Tab)  – we will be making a huge deal out of it, and running tons of heats, and having some fun. b. Get validated by a registered judge during one of the listed validation times – we have times listed under the validation/judging schedule that you can get validated. c. video it and submit your video to CrossFit HQ If none of the times work for you, and you have a time that would work much better for you on a weekly basis, post to comments here, right below. I am not promising that we will then add that validation time, but if we have enough people interested in that specific time, I will entertain it and ask our coaches. Oh, and make sure you submit your scores on time. Or you are S.O.L…Not sure what the submission deadline is? 8:00pm every Monday. Download the app and make it easy on yourself.[/x_accordion_item][x_accordion_item title="Dropping in: I am from somewhere else and I'd like to get validated at your gym!" open="false"]DROPPING IN: I am from somewhere else, and i’d like to get validated at your gym! No worries! all you’ll have to do is hit up the drop in fee and come in and join us on Friday night, or swing in for a validation time. If you will be in each week to get validated, just ask us about a punch card! contact us at Brandon@crossfitsouthbend.com[/x_accordion_item][x_accordion_item title="The Judges: Who will be judging me?" open="false"]I will be doing a callout for committed judges and posting the judges list here. This makes things run super smooth when I have solid judges that know whats up each Friday.[/x_accordion_item][/x_accordion][/cs_column][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/2" style="padding: 0px;"][x_image type="none" src="http://crossfitsouthbend.com/wp-content/uploads/2017/02/what-is-it-2.jpg" alt="" link="false" href="#" title="" target="" info="none" info_place="top" info_trigger="hover" info_content=""][x_accordion][x_accordion_item title="Deadline: When is the last day to sign up?" open="false"]Deadline to register for the CrossFit Intramural Open @ CFSB is February 18th at Noon.[/x_accordion_item][x_accordion_item title="Registration: How do I register for the open and get on the team?" open="false"]All Information pertaining to the CrossFit Open can be found by clicking here Step 1 Register:Create an account by clicking here and clicking “Create and account”  If you have an account from last year, you should be able to use those credentials to login. Step 2 Click “sign up as an individual” and sign up! Step 3 Click “Join an affiliate” and find CrossFit South Bend! Step 4 Find CFSB as a team, then make sure you join the team as well, or the points won't count on our online scoring![/x_accordion_item][x_accordion_item title="Can I do the open workouts without registering?" open="false"]TLDR: No Just a reminder guys, the format is going to change this year on when we will be putting the CrossFit Open workouts. We won’t be making them the class workout on Saturday’s anymore, we will be having a huge event on Friday nights for everyone who is signed up for the open. We will still have various validation times (that are yet to be announced) on Friday, Saturday, Monday if you cannot make it to that Friday night, but we will not be programming the CrossFit Open Workouts for the general class workout. If you want to do the CrossFit Open Workouts on Friday nights or get validated, you gotta sign up for the CrossFit Open.[/x_accordion_item][/x_accordion][x_image type="none" src="http://crossfitsouthbend.com/wp-content/uploads/2017/02/what-is-it-5.jpg" alt="" link="false" href="#" title="" target="" info="none" info_place="top" info_trigger="hover" info_content=""][x_accordion][x_accordion_item title="Movements: What movements will I see this year?" open="false"]Not sure, check out this post here :) All we know thus far as of 2.7.17, is that there will be dumbbells in one of the workouts[/x_accordion_item][x_accordion_item title="Managing your week of training through the open" open="false"]Check out this post I did on this topic last year http://crossfitsouthbend.com/managingyourweek2016open/ Other than the information contained in that post, we are going to include notes in the Crossfit class programming as to how to hit stuff - for those competitors wanting to hit the workouts twice, I have some different advice for you that I will outline in person during a town hall meeting.[/x_accordion_item][x_accordion_item title="Skills: Can I get in some last minute practice?" open="false"]SKILLZ: Can I get in some last minute skill practice with a coach? Each year as the Open draws closer we get a lot of inquiries asking for help on (insert movement here.) Could be toes to bar, snatches, chest to bar, butterfly pull ups, muscle ups, handstand push ups, mystery movements that they release, double backflip muscle ups on fire, etc etc. If you want to really get some work in on something, get it down, understand the movement(s) and how to make progress – or how much progress is needed, whether short term or long term. Schedule a personal training session with a coach. –> Check out our personal training by clicking here In the meantime – we will more than likely throw in some skill practice over the weekend, or on a monday (still to be determined) for those crazy movements that come up. We will be posting strategy – movement practice – warm up stuff, etc pertaining to the open on this page, so make sure you sign up to the “UPDATES” section below to get those updates. If you want some extra help as things pop up, know that our time slots are first come first serve, and you can only expect so much progress from Thursday to Monday – but we can give you a good idea of how to create a better foundation for next year. We aren’t miracle workers though, if you have some prerequisites for a few movements – we can get you damn close with some technique work in a short amount of time, but some of these movements take a very specific focus throughout the year, and by now – there should be no surprise as to what is coming year after year. So get the best out of this year, and use what you get out of it as feedback for the coming  year of training.[/x_accordion_item][x_accordion_item title="Mindset: How to not crush yourself mentally this year" open="false"]I want you all to go in with some expectations, as getting into the open with a healthy mindset as to what you want to get out of it is important to not let yourself be emotionally ruined during the open.  

1. Prepare for random crushing workouts: Expect to see formats you hate, hard workouts that are pretty mentally tough.
2. Prepare for movements that you aren't ready for, or movements that you won't be allowed to do on account of scaled/rx'd reasons.
3. Prepare yourself mentally with a realistic goal of what you want to get out of this years open, the fun of competition - realistic standings in relation to your peers as well as the rest of the open audience.

Expect difficulty both physical and mental. Doing the Open and getting judged is like meeting yourself in a room, your either going like yourself or you won't, but at least you'll know yourself a bit more.[/x_accordion_item][/x_accordion][x_image type="none" src="http://crossfitsouthbend.com/wp-content/uploads/2017/02/what-is-it-7.jpg" alt="" link="false" href="#" title="" target="" info="none" info_place="top" info_trigger="hover" info_content=""][x_accordion][x_accordion_item title="Wod Release Date and Deadline Schedule" open="false"]17.1: Feb. 23 – 27 17.2: March 2 – 6 17.3: March 9 – 13 17.4: March 16 – 20 17.5: March 23 – 27 All wods are released at 8pm EST on a Thursday, scores are due at 8pm on a Monday[/x_accordion_item][x_accordion_item title="Friday Night Lights Schedule" open="false"]THE BIG NIGHT Friday Nights at 5:00pm is when the big Friday Night Lights will begin, this is the big game night, we will have some talks prior to the open wod starting at 5, then we will be creating some heats and getting after it. Friday Night Schedule: 5:00 Show up at 5 and get your name on the board, we will be setting up and getting all the prep going. I will have stock warm ups and tips up on the board that we will more than likely glaze over. 5:15pm – 8:00pm: We will have you show up at 5:00, and there are a lot of factors to consider, how long the workouts are, how much equipment is involved, how many people show up, and how many heats we will have to run. This may run anywhere from 60-120+ minutes to run. The heats are first come first serve. But I will have a good suggestion on the board for you as to when your heat is, and when you should start warming up[/x_accordion_item][x_accordion_item title="Other Validation/Judging Times:" open="false"]OTHER VALIDATION TIMES Here are the other validation times for you to come in to get your wod judged. It’s important to note that you must come in on time for these, having people trickle in through the hour is a pain in the ass. So for instance, if I have 6 people wanting to get validated at 12:00pm, you ALL show up at 12:00pm, warm up, and we run 2 heats. Friday: 12:00pm, 5:00pm (Friday Night Lights Event) Saturday: 12:00pm Monday: 12:00pm, 4:15pm CAN’T MAKE IT TO ANY OTHER TIMES? If you absolutely can’t make it to any of those times, or the friday night – I will put out the details each week on how to video your wod to send it in to get it validated.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[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"]CrossFit Open 2017 Registration is up! CFSB on CrossFit Radio  Free Protein Samples @ CFSB! Limited Supply! Open Prep Skill Sessions @ CFSB     Kate's Story: Sometimes a Perfect Diet isn't enough February Fundamentals Begins this week 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="Monday 2.6" open="false"]A. Full Clean 15 minutes to establish a pretty 1rm full clean score is weight B. 20 Minute Amrap 10 Full Cleans @ 60-70% of todays single 20 Burpees over the Bar 30 Kettlebell Snatches score is total reps Notes: A. or if flexibility does not allow, a 1+1 Power Clean + Front Squat, if flexibility doesn't further allow, a 1rm Power Clean. Lets try to keep the fails to a minimum. B. Further scaling would be, either you hit the full cleans, or if you went with the 1+1 - just perform front squats, and if you didn't perform those, hit power cleans.[/x_accordion_item][x_accordion_item title="Tuesday 2.7" open="false"]A. Aerobic work 3 Rounds 3 Minute Ladder 3 Shoulder to Overhead 3 Toes to Bar 6 STO 6 TTB 9 STO 9 TTB etc...moving up the ladder in the time allotted. score each round individually, start from the beginning each time rest 2 minutes between rounds Notes: A. Keep it manageable on the STO, and scaled appropriately on the TTB.[/x_accordion_item][x_accordion_item title="Wednesday 2.8" open="false"]A. Power Snatch 15 minutes to work to a heavy single score weight B. CP Max Power Snatches in 3 minutes @ 70% of your single directly into for time 30.20.10 Wall Balls 60.40.20 Double Unders score power snatch # and wod time separately Notes: A. Make it pretty B. Game out the PS, choose something smart for the wod so that you aren't grinding away at it forever. Keep some integrity when it comes to no repping your wall balls if you are going to be doing the open this year. If you don't have doubles, perform a 2:1 singles[/x_accordion_item][x_accordion_item title="Thursday 2.9" open="false"]A. Bent Over Row 15 Minutes to work to a moderate 5 rep with a 1 second pause at the chest Score weight B. 10 minute amrap 55/45 Calorie Row Buy In in the time remaining perform as many rounds as possible of 8 Chest to Bar Pull Ups 8 Box Jump Overs with SD Score total reps not including row reps Notes: B. If you aren't performing chest to bar, perform regular pull ups or ring rows - no bands[/x_accordion_item][x_accordion_item title="Friday 2.10" open="false"]A. Thruster 15 Minutes to work up to a heavy single score is weight B. Mini Kalsu - Every Minute on the Minute for 10 minutes 5 Burpees over the Bar Finish Remaining time with Thrusters @ 40-50% of your heavy single Score is total Thrusters Notes: Yep, exactly what it sounds like. Get in there and learn how to manage your time in this workout. [/x_accordion_item][x_accordion_item title="Saturday 2.11" open="false"]A. 20 Minute Amrap 2 Muscle Ups (scaling drop down) 4 Pull Ups - 6 Ring Rows 4 Handstand Push Ups (Scaling drop down) 8 Push Ups - 12 Incline Push Ups 8 Kettlebell Swings - 12 KBS - 18 KBS Notes: Yep, you are either doing 2MU, 4 HSPU, 8KBS or 4 Pull ups, 8 Push Ups, 12 KBS or 6 Ring Rows, 12 Incline Push Ups, 18 KBS[/x_accordion_item][x_accordion_item title="Sunday 2.12" open="false"]A. Chill out before the wod fest starts next week 40 Minute Amrap at Convo Pace 10 Cal Row 20-30s FLR 30 Single Unders 40-60s Dead Bug 10 Step Ups 2 Inchworms Notes: Next week we start throwing workouts into the mix that we think we may see in the open - but learning how to hit them at 80% pacing.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]