CrossFit South Bend Kids/Teens Fall Camp

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[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;"][cs_text]CrossFit South Bend Kids/Teens Class is Back for the Fall!!! Our six week camp will focus on building a great foundation for your child/children that they can use throughout their growing stages of life. During our six weeks together, we will develop and nurture team building, emotional and physical skills that your child/children can use inside and outside the gym. We will start each class learning and reviewing the basic movements used in Crossfit with an interactive game that will allow a transition into teaching them proper body mechanics and ending out our hour with a fun and competitive game. To learn more and sign up your child/children, click right here.[/cs_text][/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 25px;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_custom_headline level="h2" looks_like="h3" accent="true" class="cs-ta-center man"]Frequently Asked Questions[/x_custom_headline][/cs_column][/cs_row][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="true" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/2" class="cs-ta-left" style="padding: 0px;"][x_accordion link="true" id="faq-1"][x_accordion_item title="Who is this for?" open="false"]Any kid/teen ages 9-17[/x_accordion_item][x_accordion_item title="What is it?" open="false"]One day a week, 6 week CrossFit Kids/Teen Camp[/x_accordion_item][x_accordion_item title="When is it?" open="false"]
Every Saturday from 11am-12pm
[/x_accordion_item][x_accordion_item title="Deadline to sign up?" open="false"]The deadline to sign up is Thursday September 27th [/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_accordion link="true" id="faq-2"][x_accordion_item title="Where is it?" open="false"]
Crossfit South Bend
3927 N. Home St.
Mishawaka, IN 46545
[/x_accordion_item][x_accordion_item title="What is the cost?" open="false"]
6 - 1 hour Classes = $72
We offer a 10% discount to an additional sibling - click here to contact us if you'll have multiple siblings
The price is for the entire 6 classes within the camp, we do not discount for missed classes.
[/x_accordion_item][x_accordion_item title="Who is the coach?" open="false"]
Amy VanDyck
[/x_accordion_item][x_accordion_item title="How do I Purchase?" open="false"]Click here and purchase your ticket prior to Thursday September 27th  If you'll be signing up multiple siblings - click here to contact us [/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="1/1" style="padding: 0px;"][x_creative_cta padding="25px 25px 25px 25px" text="Click Here<br>To Purchase Your Ticket!" font_size="36px" icon="optin-monster" icon_size="48px" animation="slide-top" link="http://crossfit-south-bend.myshopify.com/products/crossfit-south-bend-kids-teens-fall-camp-ticket" color="" bg_color="" bg_color_hover=""][cs_text]Click here to contact us with any further questions[/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

Programming 9.19 – 9.25

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[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"] New Shadow Coach Andrew Foster Shifting to Intensification  Wades Army 2016! Click here for details Spots open for skills for life September Fundamentals Begins this week as well!  Wellness Wednesday –What is leaky gut? Stay tuned for Barbells for Boobs as well! ***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 9.19.16" open="false"]Monday 9.19.16 A. Front Squat 3.2.3.2 @ 30X1 ***score is weights B. For Time - 15 minute cap 75 Double Under Buy In 5 Rounds 15 Pull Ups 30 Sit Ups 75 Double Under Cash Out ***score is total reps or time [notes] Front Squats: I'd like these all heavy, but try to get the second set of 3.2. to be slightly heavier than the first set. Wod: Hit the full 75 dbl buy in, then get in to all 5 rounds, sit ups are standard style - our coaches know what we like. Pull Ups can be kipping, strict, ring row - a mixture. I'd prefer that you scale so that you have a good shot of getting close to finishing, I definitely do not expect everyone to finish this one. Once done with all 5 rounds, you'll have a 75 Double Under cash out. You can scale a 1:1 for doubles to singles to keep the time appropriate. Scaling to finish or get close on this one - if I were to give you 2 seconds per double, which is lenient that makes 2:30 as the end caps, and 10 minutes for the brick in the middle. So try to keep it speedy on the doubles, 10 minutes in the middle for the workout gives you a little over 2 seconds per rep, so this one should be challenging for a lot of you to try to finish because you have to be able to cycle some of these well and keep the transitions smooth to keep that pace up. You get punishing on this one for the middle for not being that good at doubles.[/x_accordion_item][x_accordion_item title="Tuesday 9.20.16" open="false"]Tuesday 9.20.16 A. Bench 3.2.3.2 @ 30X1 B. 3 Rounds 8 Heavy RDL's @ 30X1 8 Heavy Weighted Bench Dips @ 3010 C. For time 21 Calorie Row 18 Ball Slams 15 Burpees 12 Ball Slams 9 Burpees 6 Ball Slams 3 Burpees [notes] Bench is self explanatory, work on being fast off the chest. For the 3 rounder in the middle, keep everything heavy but keep to the rep/tempo scheme. you should have a damn good idea of what to hit because we have repeated this one many times at an 8-12 range. We will allot 15 minutes or so to this one, if you don't finish it, meh, don't worry. Try to load up this time on the bench dips to get a heavy 8 and have someone to help you put the plates on and off. Wod: Chipper, Fast, Painful, If you can't cycle the burpees do them without a push up, if you can't slam the ball fast lower the weight. I want the burpees with a touch behind your head at the top and the ball slams with a catch.[/x_accordion_item][x_accordion_item title="Wednesday 9.21.16" open="false"]Wednesday 9.21.16 A. 60s Amrap 5 Russian Kettlebell Swings 30 Yard Sprint 5 Russian Kettlebell Swings 30 Yard Sprint rest/walk 5:00 between rounds [notes] check out this shitty drawing with rainbow pencil here  - I'd like this set up with 2 kettle bells, one across from the other, 5 swings, sprint, 5 swings, sprint back. Go nuts on this one. With 5 rest we should have plenty of space to run waves of people through during the rest.If it has to be done inside, we will hit it on the turf.[/x_accordion_item][x_accordion_item title="Thursday 9.22.16" open="false"]Thursday 9.22.16 A. Snatch Warm Up - Coaches Choice B. Hang Power Snatch 1rm C. Every minute on the minute for 8 minutes 1-2 Hang Power Snatches @ 80-90% [notes] Its getting heavier now, remember - we may have you perform technical work if that makes sense for you, the entire time.[/x_accordion_item][x_accordion_item title="Friday 9.23.16" open="false"]Friday 9.23.16 A. 5 Rounds 20 Front Rack Reverse Lunges Max Bent Over Rows ***score, is weight B. 3 Rounds 10 Teapots each side 20 Russian Twists ***no score, just hit these with control and challenge the core [notes] A. I'd prefer whatever you use for the FRRL, you use for the row - this workout isn't for time, we just want you to have some hard efforts here and to grind through. Pick a weight that you can hit all 20 unbroken in the first round of the FRRL - that should give you a row weight that is light enough to where you can hit a pretty large brick as well.[/x_accordion_item][x_accordion_item title="Saturday 9.24.16" open="false"]Saturday 9.24.16 A. 4 Rounds 30 Second Row for Calories 30 Seconds Rest 30 Seconds Push Press 30 Seconds Rest rest 5 minutes between efforts B. 4 Rounds 30 second Double Unders 30 Seconds rest 30 Seconds American Kettlebell Swings 30 Seconds rest [notes] Choose a weight you can at least start with 10 reps on the KBS and PP. Score each thing individually - I should see a Cal, PP, Dbl, Kbs.[/x_accordion_item][x_accordion_item title="Sunday 9.25.16" open="false"]Sunday 9.25.16 A. 15 minutes to establish a Overhead Squat Heavy Single B. "Nancy" 5 Rounds for time 400m Run 15 Overhead Squats @ 30-50% of your 1rm OR  95/65 - whichever comes first. [notes] to earn the right to do this Rx'd today - as a male, you have to be able to do a 190lb ohs, as a female, a 130lb ohs.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Skills for Life Program – Spots Open – Limited Space Available

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[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="What is it?" open="false"]Each Athlete within the gym has their own training age and level they begin at - they are individuals with specific individual needs. Our general Classes are great for the Health, Longevity, and Performance of the group, as we program to the trends we notice within our group of CrossFitters - but you can only get so individualized in a group setting. The Skills for life program is an attempt to bridge the gap between general preparatory CrossFit Classes and a more specific stimulus that an individual wants/needs without having to move to full on individual training. This could be anything up to and including Developing Pull Ups / Handstand Push Ups Better conditioning in 4 minute workouts, 10 minute workouts Faster 2k Row Supplementary Strength Work for one specific lift Olympic Weightlifting Technique Mobility etc.  [/x_accordion_item][x_accordion_item title="What does it include?" open="false"]This Program Includes: -Program design directed at one specific concept, skill, or strength development. The time and amount programmed is dependent on your lifestyle  - the range is dependent on the goals of the individual, this is typically discussed during the initial meeting. -Consultation regarding testing and assessment for this movement every training block - this could be anywhere from 8-12 weeks -Skill Specific Programming for one movement,energy system, etc -Access to our personal training software: The Skill Specific Programming will be sent via a separate Personal Training Software -an open gym membership to perform the programming -20% off of any one on one Nutrition Coaching Package[/x_accordion_item][x_accordion_item title="How does it work?" open="false"]If you would like to sign up for the Skills for Life Program -
  1. Fill out the form below.
  2. You'll immediately be sent details on how to schedule your first Program Consultation and what it entails.
  3. Once you've had your Program Consultation - we will then add the plan to your CrossFit South Bend Membership on that date if you would like to continue forward.
During the Programming Consultation, we will hash out the details of what you want to work on, why, what your schedule looks like (make sure to read the email you receive once you fill out the form below.) This way we can set some realistic goals throughout the year. Once we get a good idea during that meeting of what you'd like to accomplish, we can schedule your first Skill Session and Talk about possible testers if we need them to complete your programming. Your programming will then be sent to you through a separate Personal Training software which will then be collaborated on by you and the Coach.

 

We respect your email privacy

[/x_accordion_item][x_accordion_item title="How much is it?" open="false"]$95 per month this includes -one consultation per block of programming -dialogue and feedback from coach as frequent as needed per goals -continuous individualized programming for goal[/x_accordion_item][x_accordion_item title="How do I purchase it?" open="false"]You'll purchase your Skills For Life Program during your Program Consultation, which you'll schedule by clicking "How to schedule my first Program Consultation" in the tab below.[/x_accordion_item][x_accordion_item title="How do I schedule my first Program Consultation?" open="false"]Just fill out the form below - you'll immediately receive details in your inbox on how to schedule your Programming Consultation for your Skills For Life Program Don't forget to check your junk mail as well!
   
 
We respect your email privacy
[/x_accordion_item][x_accordion_item title="How does the programming work?" open="false"]The volume and range of the programming will be dependent on your training age and level as an athlete. 1. The program will be submitted within 72 hours of finishing your Consultation and Testing via a our personal training software 2. You will be responsible for providing feedback, asking questions, inputting your results, and most importantly....DOING THE PROGRAM.[/x_accordion_item][x_accordion_item title="What is this NOT" open="false"]This is a supplemental program to the CrossFit Membership. You cannot have the Skills for Life program without a CrossFit Membership. This is also for a single movement or energy system -  this is dependent on what you are able to work on in your time frame - and how extensive those goals are in relation to where you currently sit. Remember, it has to be specific - not "get stronger in everything" For example: Get a muscle up, or 10 consecutive muscle ups Row a faster 2k Increase mobility for the overhead squat Get a faster fran time etc. If you want FULL program design, that is a completely different and far more extensive service that includes Consultation Assessment Testing Full Program Design for multiple concepts and goals Check ins with reprogramming, adjustments to program, occasional form tweaks and instruction. If you are interested in FULL individualized program design - click here to contact me.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

What is leaky gut?

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What is leaky gut?-CFSB Wellness Wednesday Have you ever heard people use the term "leaky gut"? Were you confused about they were talking about? You're not alone. This video is meant to clear up that confusion and explain what leaky gut is. Leaky gut (or what's more properly known as intestinal permeability) is a subclinical condition in which the following two things happen: 1. Things that shouldn't be getting into your blood stream (fungi, bacteria, viruses, undigested food particles) are "leaking" into the bloodstream due to a compromised intestinal barrier. 2. You're not absorbing nutrients the way you should be because the lining of your small intestine is damaged. Put simply: With leaky gut too much bad stuff is getting into your bloodstream that shouldn't be there, and not enough good stuff (i.e., nutrients) is getting absorbed by your body. Leaky gut has been implicated in all sorts of chronic health conditions. Getting to the root cause of many of these chronic health conditions often involves the need to heal leaky gut.

Programming 9.12 – 9.18

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[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"]Say goodbye to train heroic New Shadow Coach Andrew Foster Shifting to Intensification  Wades Army 2016! Click here for details September Fundamentals Begins this week as well!  Wellness Wednesday –What kind of relationship do you have with food? Stay tuned for Barbells for Boobs as well! ***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 9.12.16" open="false"]Monday 9.12.16 A. Deadlift 4.4.4.4 @ 32X1, rest 3-5 minutes between sets ***Score weights B. Amrap in 8 minutes Toes to Bar Deficit Push Ups - 45's on each side 3,3..6,6..9,9..etc - keep going up the ladder by 3's ***Score total repetitions [Notes] DEADLIFTS: I'd prefer these 4's are all within 80% of your final heavy ass set. Meaning if I intend on finishing at 425, my sets leading up that actually count as working sets are...365,385,405, 425. If you have no idea where you will end up, warm up until you hit your first conservative heavy 4 then add 5% for attempts until you fail from a technical point of view or otherwise. That would look like this - If hit a hard but smooth 4 reps @ 275 and determine it's a good starting spot with some room for improvement. Then hit...290,305,320. But if you get to that 4th set at 320 and think you STILL can go up?! scratch the 275# and keep going until you fail a set. AMRAP: Pick a scaling that you can cruise through and/or - more appropriately - the scaling that you used for the tester at the beginning of the cycle (assuming you did that one) with 75 toes to bar for time. Oh, and they are deficit for a reason, don't put the plates on and not touch your chest to the ground - if you don't pass through the plates to get to the floor you are missing the point of the deficit.[/x_accordion_item][x_accordion_item title="Tuesday 9.13.16" open="false"]Tuesday 9.13.16 A. Bulgarian Split Squat 8.8.8 @ 3010 ***Score weight B. Bent Over Row 8.8.8 @ 30X1 ***Score weight C. Teams of 5-7 5 Rounds in a tag team format 7 Russian KB Swings Sprint 80 Yards - 40 out, 40 back, tag your partner ***Score time [Notes] Bulgarian Split Squat: @ the top of a 2 minute mark, hit a heavy 8 with your left leg, the next 2 minute mark will be your right leg - continue this until you have hit 3 sets of heavy 8's each leg - don't forget, all that accumulative tempo has been stripped to a basic tempo Bent Over Row: @ the top of a 4 minute mark hit a heavy 8 on a bent over row, again, tempo has been stripped down so you should be able to go heavier Teamwork! I do 7 swings, I sprint 40 yards, I turn around, sprint 40 back, tag person 2 They do 7 swings, sprint 40 yards, turn around, sprint 40 back, tag person 3 They do 7 swings, sprint 40 yards, turn around, sprint 40 back, tag person 4 They do 7 swings, sprint 40 yards, turn around, sprint 40 back, tag person 5 They do 7 swings, sprint 40 yards, turn around, sprint 40 back, tag person 6 They do 7 swings, sprint 40 yards, turn around, sprint 40 back, tag person 7 we repeat this shit 5 times[/x_accordion_item][x_accordion_item title="Wednesday 9.14.16" open="false"]Wednesday 9.14.16 A. 6 Rounds 60s Run/Row @ 90% rest/walk 5:00 between rounds ***Score meters for row, score yardage for run [Notes:] Run for a round Row for a round Repeat by 3 90% is the percentage of effort - which means you should hit it hard enough to where you feel you need 5:00 to recover enough to repeat that hard effort and to be consistent   [/x_accordion_item][x_accordion_item title="Thursday 9.15.16" open="false"]Thursday 9.15.16 A. Back Squat 3.2.3.2 @ 30X1 Between sets hit 5-10 Scap Pulls and 5-10 Push Up Plus Rest about 3-5 minutes between sets ***Score is weights B. Amrap in 8 minutes 2 Heavy Thrusters Max Unbroken Kipping Pull Ups ***Score is weight and number of pull ups [Notes] Back Squat: Hit a heavy 3 and 2...then do it again, try to squeak up a few lbs higher on the second set of 3.2 - the tempo is stripped down, so you should be able to load this up Thrusters and Pull Ups: Heavy as you can manage for a double while pulling from the floor, don't shred your hands on the pull ups[/x_accordion_item][x_accordion_item title="Friday 9.16.16" open="false"]Friday 9.16.16 A. Press 2.2.2 @ 32X1 ***Score is weights B. 10 Minutes to establish a 1rm Hang Power Clean C. Every minute on the minute for 8 minutes 1-2 reps @ 80-90% of 1rm [Notes:] Press: Tempo is staying for the press, you hit a 2-3 range last time, lets get some heavy 2's this time through HPC: This may just be technique practice for some of you - but for the rest of you, load this up but stay technical[/x_accordion_item][x_accordion_item title="Saturday 9.17.16" open="false"]Saturday 9.17.16 A. 3 Rounds 8 High Box Jumps 250m Row directly into 3 Rounds 8 Front Rack Reverse Lunges 30 Double Unders [Notes] Box Jumps, as high as you can get them so you can't just fly through them - but not so high that you eat shit while trying to hit it. Its a fine line on this one. FRRL, Pulled from ground...heavy [/x_accordion_item][x_accordion_item title="Sunday 9.18.16" open="false"]Sunday 9.18.16 A.   @ the top of a 3 minute mark for 30 minutes 20 Russian Twists 20 Kettlebell Swings 10 Yard shuttle runs in remaining time [Notes] Keep the weights light, smooth, and pretty unbroken - rounds are consistent! [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Shifting to Intensification

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So, without getting too in depth with this – We just finished 8 weeks of accumulation, we are now going to transition over to intensification for the remaining 4 weeks of the 12 week block before we test. So you’ll see the volume drop a little in strength, the conditioning will pick up a bit – which is what some of you have been getting a hard-on for. To visualize the difference between Accumulation and Intensification in regards to what it would look like in one movement. Lets say, we tested a Front Squat 1rm. Test Week – Front Squat 1rm: Noticed a lot of issues in general population with upper back support, valgus knees, strength/confidence issues in the full bottom position. Intent: to increase 1rm Front Squat, not necessarily to work heavy long volume – as a priority for most of the population, strength is top tier over volume. Conceptualize on how to remedy those problems through the 8 weeks of accumulation – could be X, or X causing the issue. Devise a plan on how to approach these issues – for instance: upper back could be remedied by a lot of scapular work, kelso shrugs, scap pulls and the like valgus knees could be remedied by hip flexibility work, ankle flexibility work, single and double leg glute work confidence in the bottom position could be remedied by spending more time (tempo) in the bottom position to work confidence, simply increasing reps and sets of front squats working on the neural patterning of the Front Squats, it could simply be strength – this one gets down to just doing the moment and doing it correctly. Action the plan: Take those items, and put it into programming whereas the majority of the population will be exposed to it – if we really want to improve it (is it a priority over the others?) probably not putting it on the weekends, the difference between exposing it to 20-30 people or 100-130 people on a weekday. Progress: The first 8 weeks of accumulation involve a progressive nature in either one or multiple of the following – sets, reps, tempo, rest between sets, exercise selection. This ensures we aren’t throwing everyone in the deep end, the equivalent of moving the volume up 10% at a time OR just throwing someone in the deep end of the volume and watching them sink or swim. Transition to Intensification After 8 weeks you shift away from the supplemental work and inch your way closer to the conditions of the actual tested movement. Although most novices will PR at this point anyway – pull the volume back, here is a simple 6 week look at what it could look like. Accumulation – working on controlling the descent and confidence in the bottom Front Squat 3×5 @ 4301 (15 total reps ) Front Squat 4×5 @ 4301 (20 total reps) Front Squat 5×5 @ 4301 (25 total reps) Intensification – stripping the tempo to use the new found confidence in the bottom that hopefully improved structure to apply to the tested lift. Front Squat 7.5.3.5.3 @ 31X1 (23 total reps) Front Squat 5.3.1.3.1 @ 31X1 (13 total reps) Front Squat 3.2.1.2.1 @ 31X1 (9 total reps) Retest Front Squat: Gather new noticing about the people who tracked and tested the prior 1rm, gather fresh noticing for the new batch of Crossfitters that have entered the fray in the middle of the cycle or just recently.

What Kind of Relationship do you have with Food?

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What Kind of Relationship do you have with Food?-CFSB Wellness Wednesday Do you eat to live or live to eat? Do you use food as reward and punishment? Are there foods that you currently eat that go beyond being merely delicious and instead become addictive? We talk about all of these issues in more in one of our first videos about the psychology of eating. When it comes to eating to live versus living to eat, each of us should maintain a balance between the two. We don't want to just use food as fuel with absolutely no enjoyment. Food is an important part of cultural, religious, and national celebrations. But at the same time we don't want to be people who live to eat and pay no attention to the nutrient content of food. Most people today are way way too far on the "live to eat" side of the spectrum and they've lost balance with the "eat to live" side. If you feel like you might have an unhealthy relationship with food this video will offer some suggestions as to how you can restore a healthy relationship with food.

Programming 9.5 – 9.11

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[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="Click me for important announcements" open="false"]Say goodbye to train heroic New Shadow Coach Andrew Foster Wades Army 2016! Click here for details September Fundamentals Begins this week as well!  Wellness Wednesday –Nikki's Story - Eating healthy while flying most weeks for work Stay tuned for Barbells for Boobs as well! ***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="This weeks programming - Intensification" open="false"]So, without getting too in depth with this - We just finished 8 weeks of accumulation, we are now going to transition over to intensification for the remaining 4 weeks of the 12 week block before we test. So you'll see the volume drop a little in strength, the conditioning will pick up a bit - which is what some of you have been getting a hard-on for. To visualize the difference between Accumulation and Intensification in regards to what it would look like in one movement. Lets say, we tested a Front Squat 1rm. Test Week - Front Squat 1rm: Noticed a lot of issues in general population with upper back support, valgus knees, strength/confidence issues in the full bottom position. Intent: to increase 1rm Front Squat, not necessarily to work heavy long volume - as a priority for most of the population, strength is top tier over volume. Conceptualize on how to remedy those problems through the 8 weeks of accumulation - could be X, or X causing the issue. Devise a plan on how to approach these issues - for instance: upper back could be remedied by a lot of scapular work, kelso shrugs, scap pulls and the like valgus knees should be remedied by hip flexibility work, ankle flexibility work, single and double leg glute work confidence in the bottom position could be remedied by spending more time (tempo) in the bottom position to work confidence, simply increasing reps and sets of front squats working on the neural patterning of the Front Squats, it could simply be strength - this one gets down to just doing the moment and doing it correctly. Action the plan: Take those items, and put it into programming whereas the majority of the population will be exposed to it - if we really want to improve it (is it a priority over the others?) probably not putting it on the weekends, the difference between exposing it to 20-30 people or 100-130 people on a weekday. Progress: The first 8 weeks of accumulation involve a progressive nature in either one or multiple of the following - sets, reps, tempo, rest between sets, exercise selection. This ensures we aren't throwing everyone in the deep end, the equivalent of moving the volume up 10% at a time OR just throwing someone in the deep end of the volume and watching them sink or swim. Transition to Intensification After 8 weeks you shift away from the supplemental work and inch your way closer to the conditions of the actual tested movement. Although most novices will PR at this point anyway - pull the volume back, here is a simple 6 week look at what it could look like. Accumulation - working on controlling the descent and confidence in the bottom Front Squat 3x5 @ 4301 (15 total reps ) Front Squat 4x5 @ 4301 (20 total reps) Front Squat 5x5 @ 4301 (25 total reps) Intensification - stripping the tempo to use the new found confidence in the bottom that hopefully improved structure to apply to the tested lift. Front Squat 7.5.3.5.3 @ 31X1 (23 total reps) Front Squat 5.3.1.3.1 @ 31X1 (13 total reps) Front Squat 3.2.1.2.1 @ 31X1 (9 total reps) Retest Front Squat: Gather new noticing about the people who tracked and tested the prior 1rm, gather fresh noticing for the new batch of Crossfitters that have entered the fray in the middle of the cycle or just recently.[/x_accordion_item][x_accordion_item title="Monday 9.5.16 CLOSED FOR LABOR DAY" open="false"]Hey, we are closed - its Labor Day. Open Gym is from 8-10 though, come in and mess around for a bit.[/x_accordion_item][x_accordion_item title="Tuesday 9.6.16" open="false"]Tuesday 9.6.16 A. 15-20 minutes to establish Front Squat 6.4.2 @ 52X1 rest 3-5 minutes between sets, during that time perform 8 scap pulls with a 3 second pause at the top ***score is weights used B. 15 Minute amrap 10 Pull Ups 15 Sit Ups 50 Double Unders [Notes:] A. Take some time to work up to a heavy 6 for the front squat, you’ll add weight and hit a 4, then again for the 2. Just make sure that first 6 is solid. You’ll notice the tempo has moved up from the last time. This will be the last piece in the accumulation for this before we strip the tempo. B. You can sub ring rows for strict pull ups, but make them hard enough where 10 kind of suck. You can kip these as well now that we are getting away from the strict variants a bit more. Or if it makes sense for your "function" do strict. For scaled – Double unders will be a 1:1 singles to doubles. If you have some doubles we can find some common ground to work with. You can use an ab-mat, those are reserved for first come first serve, people with newly tattooed tramp stamps on their lower back - or low back models. [Coaches Notes:] The 6.4.2 should be WORKING SETS, of course this is in context of how much experience you have as well. I want that first 6 to feel like you couldn’t have gotten a 7th, and so on through the 4.2.  – On the other end of the spectrum, if you don’t have any experience you may want to just use the 6 and 4 to find a moderate 2 for the day. The wods focus has a bit more aerobic to it this time, but just the accumulation of volume in the strict pull ups and double unders, a bit of core work as well is still the main focus. This may feel like “conditioning” for someone who is a stud with pull ups, thats fine this time through - slight modifications may be appropriate to move some people from regular to chest to bar or otherwise.  Try to move through the workout at a smooth pace, if that gives you an indication of what I am looking for. I don't mind seeing a 5.3.2 on the pull ups if that gives you an idea as well.[/x_accordion_item][x_accordion_item title="Wednesday 9.7.16" open="false"]Wednesday 9.7.16 A. Strength Work 15-20 minutes to establish Close Grip Bench Press 6.4.2 @ 62X1, rest 3-5 minutes between sets ***score is weight for your sets   B. Strength Work 3 Rounds Romanian Deadlifts 8-12 @ 33X1 Weighted Bench Dips 8-12 @ 30×0 rest 2:00 ***score is weight used C. Conditioning - Anaerobic Lactic Endurance For time Row 250m 10 Russian KB Swings 10 Burpees 10 Russian KB Swings 10 Burpees 10 Russian KB Swings Sprint 200m [Notes:] A. All of our coaches should know our standards for the CGBP B. Keep a solid back position, unless otherwise stopped by hamstring tension, your RDL should end with your spine parallel to the ground. Weighted Bench Dips, you can use boxes, you can put your feet on the ground for assistance, just keep to the tempo – once you break tempo you are done. Remember – the reps, sets, tempo, rest dictates the load – NOT THE OTHER WAY AROUND. [Coaches Notes:] Parts A and B are some strength work, self explanatory -but for C, this is some Lactic Endurance work. Lets imagine your body has 5 gears I want you in 4th gear with steady RPM's, rather than lactic power which would be gear 4 with high RPM's. Make sense? Some traits associated with this type of training - without oxygen, lactate as fuel source, enduring some pain here but not as much as lactic power, maybe a little brain fog/brain drain to really dig deep and finish it hard, heavy breathing with few transitions. Go at a pace where you feel as though you might have been able to go a smidge faster - I completely understand that you COULD go that fast possibly, but thats the different between training and testing. 85% effort on this one here.[/x_accordion_item][x_accordion_item title="Thursday 9.8.16" open="false"]Thursday 9.8.16 A. 6 Rounds 30s Push Press/Burpees 30s Run rest 4 minutes between rounds [Notes] Push Presses are performed on the odd rounds, Burpees on the even rounds - if you are hitting less than 10 per round you are doing it wrong. Looking for a high cycle  touch and go weight. No more that one broken set in that first 30s I want you to work hard enough in the 60s so that you feel as though you need that 5 minutes of walking to recover before giving it another good effort. Think of a lot of work in a short amount of time, aggression, explosive. This will have more of that “brain fog” after the rounds associated with it on account of the CNS effect of it. Like I said yesterday, this is now gear 4 out of 5 and you are pushing at a high RPM instead of a steady RPM.[/x_accordion_item][x_accordion_item title="Friday 9.9.16" open="false"]Friday 9.9.16 A. warm up/skill 10-15 minutes coaches choice Snatch warm up! B. Skill and/or Strength 10 minutes to establish a Power Snatch 2rm take 5 minutes MAX to get your weights on the bar, then start part C immediately. C. Skill and/or Strength Every minute on the minute for 8 minutes 1-2 Power Snatches @ 80-90% D. Optional Shoulder Circuit if time allows – Supplemental Strength 3 Rounds 15 Front Raises 15 Lateral Raises 15 Rear Delt Raises *perform the sets unbroken, don’t use your body for momentum. [Notes:] B. Keep the PS heavy but technically sound. C. Stay fast and pretty with these D. Use light weight on these, an unbroken set of 45 without swinging your body and controlling the weight is difficult. [Coaches Notes:] You may not be in a position where you should be loading with the power snatch, in that case during the 10 minutes the coach will decide if it will do best to have the athlete hit 3-5 Hang Power Snatches at the 0,2,4,6,8,10 marks during the 10 minute max – at PVC or the bar, working on a specific cue each time. Once you reach a level of competency with the bar or PVC – the coach will decide when you go up in weight, just stay there with the bar and get some practice in for now If the 8 minute amrap starts and we back the ranges down to 2-3 for you but decide you still will remain and PVC or the bar, so be it.[/x_accordion_item][x_accordion_item title="Saturday 9.10.16" open="false"]Saturday 9.10.16 A. Dumbbell Row 8.8.8.8 B. Amrap in 12 minutes - Teams of 2 6 Front Rack Reverse Lunges Run 100m [Notes:] This was a format normally reserved for Friday - we pushed everything forward due to being closed on Monday. Still keeping the horizontal pulling in the strength - because everyone can use it. Moving the single leg work to a CP conditioning format.[/x_accordion_item][x_accordion_item title="Sunday 9.11.16" open="false"]Sunday 9.10.16 A. Pair Up and talk about TGU's, and the wall ball set B. Hit 1x max effort wall ball set B. Amrap in 40 minutes - Teams of 2-3 Person 1: Row 1k Person 2: Turkish Get Up + Overhead Walk Person 3: Unbroken Wall Ball Set @ 30% of your max wall balls + Breathing Practice [Notes:] Seeing as how I coach this class - I'll keep all the juicy details and just explain them during class on how I want this to work.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

New Shadowing Coach Andrew Foster!

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Hey everyone! You’ll be seeing a new Shadow hanging out with some of our current Coaches and starting the process of possibly becoming a Coach at CrossFit South Bend! He will be currently entering into Phase 1 of our 4 Phase Coaching Process. The process has become more extensive with each of our amazing coaches that have went through it and have given feedback with it – wish Andrew some luck!
During this phase the coach will be – amongst other things
*Performing demos for movements
*Making minor form corrections
*Watching the main coach manage time, coach, control the class, etc.
*Upholding movement standards
etc,etc…
So be receptive to Andrew if he comes around and starts to give out some cues here and there, he is a knowledgeable person otherwise we wouldn’t be throwing him into the mix 🙂
A quick note from Andrew:
I just wanna say that I'm so thrilled to be able to jump in and help everyone as much as I can! It's been fun getting to know everyone the past couple years and I'm pumped to get to know everybody better and help them in any way possible!
Thanks!