CrossFit South Bend

[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="Things coming soon at CrossFit South Bend" parent_id="" id="" class="" style=""]Things coming soon at CrossFit South Bend More details coming soon – this Friday Night Lights we will be having a potluck! all are welcome to watch the last of the open wods here at CFSB! come, eat, drink, hang out afterwards. More details to come. 16.6 details announced this week....stay tuned... Should I be taking a supplement part 1 Limited Spots Available! Aileen Wu, CrossFit HQ Weightlifting Staff - Snatch Clinic  Optimal Health Chiropractic Coming to CFSB! St Patricks Day Amy’s Treat Corner April Fundamentals begins soon Mobility Class Schedule and topics[/accordion_item][accordion_item title="Monday 3.28.16" parent_id="" id="" class="" style=""]Monday 3.28.16 A. 5 Rounds - Not For Time 2 Power Snatches AHAP Max Unbroken Strict Pull Ups rest 60 seconds between rounds B. 8 minutes to perform 750m Row Buy In as many rounds in the time remaining of... 15 Ball Slams 40/30 15 Box Jumps 24/20

---

Notes: Climb or stay the same on the not for time work, and substitution is acceptable for the pull ups   [/accordion_item][accordion_item title="Tuesday 3.29.16" parent_id="" id="" class="" style=""]Tuesday 3.29.16 A. 15 minutes to find Tempo Squat Heavy 2 Tempo - 3 down, 3 seconds at the bottom, fast as possible up, 1 second at the top. B. 3 Rounds Close Grip Bench x 10 25 Burpees 50 Double Unders rest 3 minutes between rounds

---

Notes: Keep the tempo honest on the squats the workout has 3 minutes of rest between efforts, it should give you plenty of time to conga line into the bench and switch any plates out that you might need to for your turn just be mindful and watch the clock. The weight for the workout? you decide, I want something that is doable across all rounds for 10 straight for you. depending on your own anatomical positioning, close grip is arms straight out in front of you [/accordion_item][accordion_item title="Wednesday 3.30.16" parent_id="" id="" class="" style=""]Wednesday 3.30.16 A. Teams of 2, one person working at a time 20 minute amrap 50 Ten Yard Shuttles 40 Kettlebell Swings 70/55 30 Push Presses 115/75

---

  Notes: 10 Yard shuttles back and forth across the mats, kettle bell on one side, barbell on the other.[/accordion_item][accordion_item title="Thursday 3.31.16" parent_id="" id="" class="" style=""]Thursday 3.31.16 A. 15 minutes to work to a Hang Power Clean x 2 ***If flexibility allows, perform a hang clean B. 10 minute ladder 3 Hang Power Cleans @ 65% of today's 2rm 3 Chest to Bar Pull Ups 6 Hang Power Cleans @ 65% of today's 2rm 6 Chest to Bar Pull Ups 9 Hang Power Cleans @ 65% of today's 2rm 9 Chest to Bar Pull Ups moving up by 3's  each round until the time cap is up.

---

Notes: Even if you hang clean in the strength, still perform a hang power clean in the wod [/accordion_item][accordion_item title="Friday 4.1.16" parent_id="" id="" class="" style=""]Friday 4.1.16 A. 15 minutes to establish a heavy Push Press x 2 B. 15-12-9-6-3 of Wall Balls 30/20 Burpee Box Jumps 24/20 [/accordion_item][accordion_item title="Saturday 4.2.16" parent_id="" id="" class="" style=""]Saturday 4.2.16 A. Teams of 2, with only one partner working at a time, alternate rounds to complete 10 minute amrap 200m Run 15 Toes to bar rest 5 minutes then perform 10 minute amrap 10 Power Snatches 75/55 10 Overhead Lunges 75/55     [/accordion_item][accordion_item title="Sunday 4.3.16" parent_id="" id="" class="" style=""]Sunday 4.3.16 A. 4 Rounds 30 Seconds Muscle Ups rest 30 seconds 30 seconds Handstand Push Ups rest 30 seconds 30 seconds Deadlifts 250/165 rest 30 seconds[/accordion_item][/accordion][/vc_column][/vc_row]

[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]Everyone come in tonight to watch and cheer on our Athletes! We will be having a potluck Thoughts and Strategy: If you want to get in on some thoughts and strategy for this – come in at 4:00 where we will be going over gaming, strategy, equipment, etc. Pictures from last Friday Night Lights: Click here to check out the pictures from last FNL – Also, give Gopi some love for taking the pictures at BlueKrishna Photography by clicking here Volunteers:  Lets get a bunch of volunteers in here so we can run a few big heats!  Tentative Schedule: You get sorted into heats AS YOU ARRIVE – This also depends on how many people we have that will judge, volunteers, how many people arrive late, how long people stretch out the scaled wod. But here is an ideal tentative schedule. 4:00pm – 5:00 Skills and Gaming Talk 5:00pm – 5:30 Heat sorting, Warm Ups, Standards Talk   5:30pm - 1st heat (9 people per heat) we will be giving a 5 minute transition from the last person finishing - we had a range on this one from 11 minute finishers to 35-40 minute finishers, so we will try to put you into a heat with people you feel as though you'll be finishing with. Warming Up: The stock warm up should take anywhere around 30 minutes to 1 hour depending on how prepared you generally are. Teams: Bri’s Knees MaCHETe Betsy’s Babes CrossFit Cobra Kai [/text_output][/vc_column][/vc_row]

[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]16.4 is all finished! The open is coming to a close, but remember...we still have TWO events left. 16.5, AND 16.6 Want to know what 16.6 is? well, here was 13.6...and here was 14.6 For 16.5: This coming Friday night, We want you all to come out! we will be having a potluck, get some food out here, bring some drinks - watch people go head to head in the last CrossFit Open Wod! For 16.6: This will be at the same time as the Friday Night Lights on April 1st - This wod will be worth an extra +5 for the team that wins it! THIS is when we will be announcing the Intramural Open Winners![/text_output][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/4"][text_output]Top Female Scores Rx'd Keega Rambadt Amy Vandyck Cecilia Rambadt[/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][text_output]Top Male Scores Rx'd Mitch Brandon Ron[/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][text_output]Top Female Scores Scaled Bri Stines Erica Vesnaver Natalie Norris [/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][text_output]Top Male Scores Scaled   Neri Chet George Kim[/text_output][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][text_output]Click here for spreadsheet of team standings 1st - Team Chet "MaCHETe" 2nd - Team Neri "CrossFit Cobra Kai" 3rd - Team Bri "The Bri's Knees" 4th - Team Betsy "Betsy's Babes" [/text_output][text_output]SPIRIT AWARD: Chet's team won the spirit award this week: According to the 3 spirit judges - it was incredibly close between two teams, one of the big reasons this time that caught the judges eyes were the total volume of people from both teams, and how long each person stayed until the end. [/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyaHR0cCUzQSUyRiUyRmdhbWVzLmNyb3NzZml0LmNvbSUyRmxib2FyZHMlMkZkaXNwbGF5TGVhZGVyQm9hcmQlM0ZpZCUzRDEwNTM3OTYlMjZudW1iZXJwZXJwYWdlJTNEMTAlMjZwYWdlJTNEMSUyMiUyMHdpZHRoJTNEJTIyMjUwcHglMjIlMjBoZWlnaHQlM0QlMjI0MDBweCUyMiUyMHNjcm9sbGluZyUzRCUyMm5vJTIyJTIwc3R5bGUlM0QlMjJvdmVyZmxvdyUzQSUyMGhpZGRlbiUzQiUyMGJvcmRlciUzQSUyMG5vbmUlM0IlMjIlM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row]

[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="Things coming soon at CrossFit South Bend" parent_id="" id="" class="" style=""]Things coming soon at CrossFit South Bend More details coming soon - this Friday Night Lights we will be having a potluck! all are welcome to watch the last of the open wods here at CFSB! come, eat, drink, hang out afterwards. More details to come. Optimal Health Chiropractic Coming to CFSB! St Patricks Day Amy's Treat Corner April Fundamentals begins soon Mobility Class Schedule and topics[/accordion_item][accordion_item title="Monday 3.21.16" parent_id="" id="" class="" style=""]Like us here at CFSB? Show us that you love us by clicking here to review us on google, or here to review us on facebook. You don't have to...but it would be super cool if you did... Monday 3.21.16 A. 15 minutes to establish a Strict Press 5rm B. Teams of 2 - Alternating rounds 6 Rounds for time 200m Run 30 Double Unders 10 Squat Cleans 135/95 Score is time

---

Notes: Strict Press - don't move them legs or it doesn't count! Modifications: If you are new and unfamiliar with the Full Clean, stick to a front squat. Scaling is 60 singles for the 30 doubles. Goals for the wod - Pick a weight you feel comfortable squatting for 10 on the squat cleans. Both your partner and you will have finished 3 rounds each at the end. Try to stay consistent on your times from round to round[/accordion_item][accordion_item title="Tuesday 3.22.16" parent_id="" id="" class="" style=""]Tuesday 3.22.16 A. 20 minutes to establish a Romanian Deadlift Heavy 5 B. 30 - 20 - 10 for time Ball Slams 40/30 Hand Release Push Ups Pull ups Score is time

---

Notes: For the romanian deadlift, think of this as a top down movement, rep starts at the top, heads down until you have peak tension on the hamstring, finishes back at the top. If your back position is off, the coaches are directed to pull you backing weight by 20% for your next set, you can then move up by 5% each time, only if you can demonstrate a good back position for each rep. Scaling: Weight on the ball slams, moving to incline on the pushups, and ring rows on the pull ups. [/accordion_item][accordion_item title="Wednesday 3.23.16" parent_id="" id="" class="" style=""]Wednesday 3.23.16 A. 35 minute aerobic amrap 250m row 10 no push up burpee box step ups 24/20 10 sit ups 10 mountain climbers(left/right = 1) walk 10 yards with a light dumbbell overhead in one arm, then 10 yards back with the other arm 30 second plank on hands 30 second squat position hold -no weight

---

Notes: No score for today, I want a conversational pace, lightly aerobic and sustainable, you shouldn't even really need a warm up for this. Just set up and go.[/accordion_item][accordion_item title="Thursday 3.24.16" parent_id="" id="" class="" style=""]Thursday 3.24.16 A. Split Jerk Skill Work B. 20 minutes to Work to a heavy set of the complex Power Clean and Split Jerk + 6 Front Rack Reverse Lunges (Left/Right =2) C. 5 minute amrap Wallballs 30/20 **standard target every time you break your wall ball set - stop and perform 5 burpees before continuing your next set of wall balls. Score is total number of WALL BALLS - the burpees do not factor in

---

Notes: Breaking a set in the wall balls means, pausing the cadence of the movement for any reason - dropping the ball, staying at the bottom position, stopping in the standing position.[/accordion_item][accordion_item title="Friday 3.25.16" parent_id="" id="" class="" style=""]Friday 3.25.16 A. Rope Climb Skill Work B. Teams of 2 4 Rounds 60 seconds of Rope climbs 60 seconds of Hang Power Snatches 95/65 60 seconds of Box Jump Overs 24/20 rest 60 seconds

---

Notes: Score is total repetitions Share the work however  you'd like! But please... use a weight that *makes sense* for you in the hang power snatch, and if you didn't wear socks - modify Scaling: Rope Lowers for Rope climbs, weight in the HPS[/accordion_item][accordion_item title="Saturday 3.26.16" parent_id="" id="" class="" style=""]Saturday 3.26.16 Triple Event Day A. Event 1 From 0-10:00 on the clock Death by UNBROKEN Plate Ground to Overhead 45/35 Notes: Every minute on the minute, starting at 3 repetitions on round 1 -you'll move up by 3 repetitions each round. Each set must be done unbroken during the minute, only resting with the plate overhead. In the event that you make it to the 10th minute, it will become a 60 second amrap of unbroken plate ground to overhead as a tiebreaker. Once finished ,we will rest until the 15:00 minute mark. Event 2 From 15:00 - 30:00 on the clock 50 toes to bar for time every time you break, perform 30 double unders as a penalty once finished, you will rest until the 35:00 mark Event 3 From 35:00 - 40:00 on the clock 5 minute amrap 7 Thrusters 115/85 7 Burpees Over the Bar

---

  Notes: You'll understand it when you get here.[/accordion_item][accordion_item title="Sunday 3.27.16" parent_id="" id="" class="" style=""]Closed - Sorry everyone! Happy Easter![/accordion_item][/accordion][/vc_column][/vc_row]

Everyone come in tonight to watch and cheer on our Athletes!  Thoughts and Strategy: If you want to get in on some thoughts and strategy for this – come in at 4:00 where we will be going over gaming, strategy, equipment, etc. Pictures from last Friday Night Lights: Click here to check out the pictures from last FNL – Also, give Gopi some love for taking the pictures at BlueKrishna Photography by clicking here Volunteers:  Since they allow people to help with plate changes on this one, it would be super helpful if we could get a bunch of volunteers for tonight to help with the athletes!  Tentative Schedule: You get sorted into heats AS YOU ARRIVE – This also depends on how many people we have that will judge, volunteers, how many people arrive late, how long people stretch out the scaled wod. But here is an ideal tentative schedule. 4:00pm – 5:00 Skills and Gaming Talk 5:00pm – 5:30 Heat sorting, Warm Ups, Standards Talk 5:30pm – 5:43pm: Heat 1 (6 people) 5:43pm – 5:50pm: Plate Changes and Transition 5:50pm – 6:03pm: Heat 2 (6 People) 6:03pm – 6:10pm:  Plate Changes and Transition 6:10m – 6:23pm: Heat 3 (6 people) 6:23pm – 6:30pm: Plate Changes and Transitions 6:30pm – 6:43pm: Heat 4 (6 people) 6:43pm – 6:50pm: Plate changes and transitions 6:50pm – 7:03pm: Heat 5 (6 people) 7:03pm – 7:10pm: Plate changes and transitions 7:10pm – 7:23pm: Heat 6 (6 people) 7:23pm – 7:30pm: Plate changes and transitions 7:30pm – 7:43pm: Heat 7 (6 people) Warming Up: The stock warm up should take anywhere around 30 minutes to 1 hour depending on how prepared you generally are. Teams: Bri’s Knees MaCHETe Betsy’s Babes CrossFit Cobra Kai