CrossFit South Bend

New Date: May 28th @ 5:00pm Where: Outpost Sports on Grape Road Cash Bar Pot Luck VolleyBall Tournament Click here to let us know you are going !!  

[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 NEW THINGS!" open="false"]HEY EVERYONE! CFSB 7 YEAR ANNIVERSARY PARTY MAY 28TH! YOU ARE ALL INVITED! - Click here for details Wellness Wednesday -An Introduction to Food Allergies, Food Sensitivities, and Food Intolerances Class Changes: Kids and Teens Class Changes! IMPORTANT! June Fundamentals Registration is up! Click here to send some fundamentals info to your friends! Rowing Clinic May 20th – Click here for details! New Shadow Coach – Mitch Walker ***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 5.16.16" open="false"]Monday 5.16.16 A. Deadlift 5rm @ 32X1 20 minute cap score weight B. 3 Rounds Single Arm Dumbbell Row Left, 8-12 @ 3002 rest 30s Side Plank Right, 30-45s rest 30s Single Arm Dumbbell Row Right, 8-12 @ 3002 rest 30s Side Plank Left, 30-45s rest 30s score DB Weight C. 8 Rounds :30 seconds of 10 yard shuttles :30 seconds of rest score lowest number of shuttles [Notes:] Deadlift: Keep a clean back position throughout the lift - even with a hold at the bottom, make sure you pay attention to the tempo SA Dumbbell Row: Pull High and keep it high for the hold. dumbbell gets pulled to mid torso - and keep a flat back position - like this guy...except with your hair less slicked. Shuttles: Aiming for consistency - try to hit the same distance/shuttles each round.[/x_accordion_item][x_accordion_item title="Tuesday 5.17.16" open="false"]Tuesday 5.17.16 A. Press 3rm @ 32X3 15 minute cap score is weight B. 4 Rounds Front Squat x 8 @ 32X1 odd rounds 30-50 Double Unders even rounds 10 Box Jumps with Step down 30/24 rest 3:00 between rounds score is FS weight [Notes:] Press: again, mind the tempo and keep your midline tight - lower abdomen and ass Front Squat: you can use a rack, keep it clean - no bouncing out of the bottom. If you have a bad front rack, back squat. Doubles: Scale a 1:1 for singles Box Jumps: Use a height that makes sense for you, and step down. [/x_accordion_item][x_accordion_item title="Wednesday 5.18.16" open="false"]Wednesday 5.18.16 A. 3 Rounds 8 Minute amrap 10 Push Presses 10 No Push Up Burpees 10 Wall Balls 200m Run Rest 8:00 between rounds [Notes:] Push Presses: Use a weight you'll never fail a set at, I shouldn't see you having to break it up NPBP: Use a scaling that you'll never have to break cadence with Wall Balls: Use a weight you are accurate with, and that you'll never have to break the sets up. Intention: Consistent movement through the workout and scoring on workout per workout. Think of it this way, you should be able to finish the 8 minute amrap, row @ 50% effort for the 8 minutes of rest, then hit the same score again. Looking for respiratory work - NOT muscle failure. Your sets may look like this 10 Push Presses at a smooth pace and breathing rate 3-5 big breaths 10 No Push Up Burpees at a controlled cadence, whether this be one every 3 seconds or every 5-6 seconds. 3-5 big breaths 10 Wall Balls at a smooth pace and breathing rate 3-5 breaths 200m run at a pace that lets you feel prepared to hit the next round at the same pace breathe once you come into the door, all the way to your bar. repeat.[/x_accordion_item][x_accordion_item title="Thursday 5.19.16" open="false"]Thursday 5.19.16 A. 5 Rounds 1-3 Rope Climbs 5 Right Side Sandbag Turkish Get Ups Left Arm 50 yard Farmers Carry (25 yards out and back) 5 Left Side Sandbag Turkish Get Ups Right Arm 50 yard Farmers Carry (25 yards out and back) [Notes:] Intent: Move through at a pace that allows for a challenging weight to be performed on all. [/x_accordion_item][x_accordion_item title="Friday 5.20.16" open="false"]Friday 5.20.16 A. Kettle bell Snatch Skill Work B. 4 Rounds Left Leg Bulgarian Split Squat, 8-12 @ 2001 rest 30s Right Arm KB Snatch x 10 reps rest 30s Right Leg Bulgarian Split Squat, 8-12 @ 2001 rest 30s Left Arm KB Snatch x 10 reps rest 30s C. Teams of 5-9 3-6 Rounds 45 Yard Max Effort Prowler Push [Notes:] BSS: we hit a 12-15 for the split squats prior to this, so you should understand what you hit, and what you could possibly hit for an 8-12 Prowler Push: Use a weight that makes your 45 yard trip last roughly 18-30 seconds WITHOUT STOPPING. Just stage people on opposite sides of the 45 yard mark. Pair up with people your own ability and change plates out as necessary with a quick transition. The 3-6 rounds is on account of whatever time is left in class - or whatever you want to finish out. [/x_accordion_item][x_accordion_item title="Saturday 5.21.16" open="false"]Saturday 5.21.16 A. 2 Rounds 5 minutes rowing for calories directly into 5 minute amrap 3 Power Snatches 6 Burpee Box Jump Overs 20 Double Unders directly into 5 minute amrap 30 yard shuttles rest 10 minutes between rounds ***as soon as the 15 minute round is up, you'll walk an 800m as part of your rest*** [Notes:] Energy System Training: I've been giving this speech out to most people who have been coming in on the weekends... 60 minute training sessions are a product of marketing toward most peoples available time to train, 60 minutes in and out, get it done - which more often than not - we do. I want to make sure we properly get in some aerobic system training, not only get it in, but are able to progress it. So here is what we have been doing on the weekends: You may see something like this above - 2 rounds of 15 minutes of work at a sustainable rate, noting that... 10 minute warm up 15 minute amrap 10 minutes active rest 15 minute amrap takes 50 minutes now if I progress this further toward the back end of what we may do here... 15 work 10 rest 4 rounds that is 90 minutes, - but if you are a beginner, chill out, and get in half of the work (2 rounds) - you'll still get touches on the aerobic system, don't feel like you have to stay the entire duration!!! Again, what I am looking for here is sustainability, cyclical, smooth work. [/x_accordion_item][x_accordion_item title="Sunday 5.22.16" open="false"]Sunday 5.22.16 A. 1 max effort attempt at handstand push ups 1 max effort attempt at toes to bar B. 2 Rounds 90s to perform 30-50% reps of your max hspu set unbroken, with remaining time Row @ 85% effort rest/walk 6:00 90s to perform 30-50% reps of your max toes to bar set unbroken, with remaining time Row @ 85% effort rest/walk 6:00 90s to perform 30-50% reps of your max hspu set unbroken, with remaining time Row @ 85% effort rest/walk 6:00 90s to perform 30-50% reps of your max toes to bar set unbroken, with remaining time Row @ 85% effort rest 15:00 - walk quickly 1200-1600m during your rest[/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;"][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"]2015 – 2016 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. May Fundamentals: Tuesday May 3rd June Fundamentals: Tuesday May 31st July Fundamentals: Tuesday July 5th August Fundamentals: Tuesday August 2nd September Fundamentals: Tuesday August 30th October Fundamentals: Tuesday September 27th (to avoid Thanksgiving) November Fundamentals: Tuesday Oct. 25th (to avoid Thanksgiving) December: Tuesday Nov. 29th (exception: 3 weeks long due to holidays) 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]

[vc_row padding_top="0px" padding_bottom="0px" bg_video="" class="" style=""][vc_column fade_animation_offset="45px" width="1/4"][image src="13185" alt="" href="" title="" info_content="" lightbox_caption="" id="" class="" style=""][image src="13188" alt="" href="" title="" info_content="" lightbox_caption="" id="" class="" style=""][/vc_column][vc_column fade_animation_offset="45px" width="3/4"][text_output]Want to drop your row times and increase your endurance? On Friday May 20th @ 5:30pm we will be having a 60-75 minute rowing clinic with Kendra Rask. The tickets will be $15 per person, and will be capped at 12 people. Tickets are first come first serve! Get in here and clean up your rowing! Click here to purchase a ticket Kendra's Bio Kendra is a former walk-on to the University of Notre Dame Women's Rowing team, a 2 time Big East Champion ('12, '13, 2v4) and has had 3 NCAA appearances. Kendra was also named to Big East and ACC All-Conference Academic Teams Check out an article about Kendra right here![/text_output][/vc_column][/vc_row]

[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 NEW THINGS!" open="false"]HEY EVERYONE! We thought we would wait it out a bit, but it looks like the weather is not agreeing with us! we will be postponing the Anniversary Party until May 28th. Stay tuned for details on whats happening to the blog... Wellness Wednesday Special Edition: LaSalle Grill Class Changes: Kids and Teens Class Changes! IMPORTANT! June Fundamentals Registration is up! Click here to send some fundamentals info to your friends! Rowing Clinic May 20th - Click here for details! Programs: Skills for life program is up and running! New Shadow Coach – Mitch Walker URGENT MESSAGE TO STUDENTS – Click here ***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 5.9.16" open="false"]Monday 5.9.16 A. Close Grip Bench Press 7rm @ 32X1 15-20 Minute Cap B. 3 Rounds Bulgarian Split Squat - Left Leg 12-15 Reps @ 2001 rest 30 seconds Bulgarian Split Squat - Right Leg 12-15 Reps @ 2001 rest 2 minutes Run 400m rest 2 minutes between rounds [Notes:] CGBP:The close grip bench press will be performed per our standard of  having your index finger directly on the line where the knurling meets the smooth section of the bar. 3 down, 2 at the chest, fast as possible up, 1 second at the top. SPLIT SQUAT: Setting up, you should have the height you are placing your back foot to at just below your kneecap. place the other foot 3 paces away from the object so that when you lunge down, your front shin is vertical, and if mobility allows - your back knee touches the ground - here is a picture 2 seconds down, 0 seconds at the bottom, smooth on the way up, 1 second at the top. RUN: Pay attention to your run times and try to keep them consistent from round to round. Run the first one at 80-90%  [/x_accordion_item][x_accordion_item title="Tuesday 5.10.16" open="false"]Tuesday 5.10.16 A. 5 Rounds Max Unbroken Strict Pull Ups rest 30 seconds 30-60 second Pillar Hold rest 90 seconds B. Teams of 3 - Perform 3 Rounds EACH Farmers Carry AHAP 100 Yards (50 yards out, 50 yards back) :60s Row for Calories @ 80-90% effort Rest - as long as it takes for your partners to roll through. [Notes:] Pull Ups - Leave a little in the tank for each set of pull ups, don't go to absolute failure. We would prefer everyone performed a vertical pull on this day, so bands are allowed - but under control. Wod: Person 1 Farmer Carries, then hops on the rower - using the rower timer to control the 60s As soon as Person 1 is finished with the Farmers Carry, person 2 may start their farmers carry/row round As soon as Person 2 is finished with the Farmers Carry, person 3 may start their farmers carry/row round Continue in this fashion until everyone has went through 3 times. If weather permits, farmers walk 50 yards out and 50 yards back outside If its "yucky" outside, perform 5 x 10 yards out, 10 yards back inside ROW: I want the row to be consistent each time. If you hit 20 calories the first time, no more than a deviation of 1 each time. Reset the rower before you get on it each  time - no building on others calories FARMERS WALK: Go hard, but not so hard that you'll have to set them down in the first full round.  [/x_accordion_item][x_accordion_item title="Wednesday 5.11.16" open="false"]Wednesday 5.11.16 A. 5 Minute amrap 5 Wall Balls 15 Double Unders 5 Sit Ups rest 3:00 5 Minute amrap 10 Russian Kettlebell Swings 100 Yard Shuttle (10 Yards out and back x 5) rest 3:00 5 Minute amrap 5 Wall Balls 15 Double Unders 5 Sit Ups rest 3:00 5 Minute amrap 10 Russian Kettlebell Swings 100 Yard Shuttle (10 Yards out and back x 5) [Notes:] Wallball, Doubles, Sit ups: Throughout this amrap, the sets are low enough where you should never have to break a set - choose an appropriate weight for the wall ball so that you DO NOT HAVE TO BREAK SETS. Choose an appropriate pace that you should be able to take no more than 2-3 big breathes between rounds. When I say 80-90%, and its an aerobic workout, thats 80-90% of the aerobic system. So I want sweat, breathing, but not stopping on account of muscle fatigue. KBS Shuttle: Same thing, choose an appropriate weight that ensures you do not break, and a pace you can keep consistently throughout each round. Consistency: If you hit 85 reps in the first 5 min and 75 reps (each shuttle counting as 1 rep) in the second then your 3rd and 4th amrap which are repeated should be 85 and 75, plus or minus maybe 2-3 reps for fumbling.[/x_accordion_item][x_accordion_item title="Thursday 5.12.16" open="false"]Thursday 5.12.16 A. (directly into this warm up) Group 1 5 Min Prep Amrap 10 Yards out Lateral Banded Walk to the left Stop and perform :30s Static side pillar Left Elbow 10 Yards out Lateral Banded Walk to the right Stop and Perform :30s Static side pillar Right Elbow B. (directly into this warm up) Group 2 5 Min prep amrap :20 Second Isometric hold at the top of the pull up 10 Barbell RDLs C. 20 minutes to establish a 5rm Tempo Back Squat @ 33X1 D. 10 Minute Amrap 12-15 Barbell Bicep Curl 12-15 Banded Tricep Extensions 10 Box Jumps 24/20 [Notes:] Parts A and B The first two sections are some prep work, and honestly picking on some weaknesses we have noticed in some people SQUAT: Keep to the tempo AMRAP: Stick to a weight and band tension that you can definitely manage getting 15 with from the start of the amrap - keep the reps smooth and controlled move casually from piece to piece on this one keep the box jumps clean, no eating shit  [/x_accordion_item][x_accordion_item title="Friday 5.13.16" open="false"]Friday 5.13.16 A. 4 Rounds Overhead Squat x 5 @ 3201 rest :60s Dumbbell Row Left x 8-12 @ 3001 rest :60s Dumbbell Row Right x 8-12 @ 3001 rest :60s B. 8 Rounds :30 Seconds to perform 3 Hang Power Cleans 4 No Push Up Burpees over the Bar 3 Hang Power Cleans rest :30 [Notes:] Part A: You can build up to a weight on the OHS -If you are capable but have no idea where to go Stay at a light weight to work mobility and technique - especially if you are newer Or start heavy and stay heavy - if you are advanced and want a challenge No throwing the torso into the Dumbbell Rows, start with a weight that is heavy for 12 Part B: Pick a weight where you finish right at that 30s mark each time, give or take a few seconds Also -you'll notice its a 1:1 work to rest, stick to a weight that you can finish that round, every, single, time. If you are new and have NEVER performed Olympic Weightlifting for volume - here is your scaling Every :30s 8 KB Swings 4 No Push Ups Burpees  [/x_accordion_item][x_accordion_item title="Saturday 5.14.16 - ANNIVERSARY PARTY!" open="false"]Saturday 5.14.16 Anniversary Party Tonight! you are all invited! Click here for details on our 7 Year Anniversary Party! A. [2 Blocks of the 4 Rounds ] 4 Rounds 3 minute amrap Run 200m in the time remaining with your 3 minutes, perform as many rounds as possible of 3 Pull Ups 6 Push Presses rest 2 minutes between rounds, rest 10 minutes between blocks [Notes:] Recycled from last Saturday's notes - Did you do the math already? its 46 minutes long. So try to show up on time for class – if you miss some of the warm up you might be SOL for this workout. Pacing: This is all performed at 80-90% effort…meaning I want consistent scores throughout each matching piece. So that should play into your weight selection. If you’ll notice, We’ve been prescribing Rx’d weights less and less – because you are all individuals and differ greatly, think of the intent of getting the correct stimulus the RX’d on these workouts. for instance I should see… 1: 31 reps, 30 reps, 30 reps, 29 reps 2: 31 reps, 30 reps, 29 reps, 28 reps Keep the rounds close     Pull Ups: I want round cycling, so if you cannot cycle 3 pull ups, its jumping pull up day today for you - and I understand the stimulus is different with the amount of knee flexion/extension involved in the jumping pull ups, just try to make it as much of a pull as you can. Push Presses: Keep them clean and don't pick a weight you'll have to break up[/x_accordion_item][x_accordion_item title="Sunday 5.15.16" open="false"]Sunday 5.15.16 A. :60s Row for Max Meters rest 5:00 :60s Row for Max Meters rest 5:00 :60s Row for Max Meters 20 minutes of Gymnastics Practice Kick Up Practice, Handstand Walking Practice, Kipping Practice - whatever inverted work we can fit into the 20 minutes, then perform... :60s Row for Max Meters rest 5:00 :60s Row for Max Meters rest 5:00 :60s Row for Max Meters[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]