16.2 Recap and Scoring

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]16.1 is in the books everyone! and the scoring is finished. A few of you forgot to put your scores in, no worries, even though you won't be able to get placed for scoring in the open, you are still in the running for the intramural open! [/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 Maura Scudder[/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][text_output]Top Male Scores Rx'd Brandon Chad Mitch[/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][text_output]Top Female Scores Scaled Brianna Stines Nikki Davis Courtney Korabek[/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][text_output]Top Male Scores Scaled Andrew Ivans Timur Kupaev Brian North[/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]Click here for spreadsheet of team standings If you feel as though anything in the scoring is in error - click here to contact me [/text_output][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/4"][promo image="14106" alt="" id="" class="" style=""]1st place - MaCHETe[/promo][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][promo image="14107" alt="" id="" class="" style=""]2nd Place - CrossFit Cobra Kai[/promo][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][promo image="14108" alt="" id="" class="" style=""]3rd Place - The Bri's Knees[/promo][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][promo image="14109" alt="" id="" class="" style=""]4th Place - Betsy's Babes[/promo][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][text_output]SPIRIT AWARD: Chet's team won the spirit award this week, nice job on the +5 guys! PRIZE: Maura S won the Rogue Gift Card this week![/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyaHR0cCUzQSUyRiUyRmdhbWVzLmNyb3NzZml0LmNvbSUyRmxib2FyZHMlMkZkaXNwbGF5TGVhZGVyQm9hcmQlM0ZpZCUzRDEwNTM3OTYlMjZudW1iZXJwZXJwYWdlJTNEMTAlMjZwYWdlJTNEMSUyMiUyMHdpZHRoJTNEJTIyMjUwcHglMjIlMjBoZWlnaHQlM0QlMjI0MDBweCUyMiUyMHNjcm9sbGluZyUzRCUyMm5vJTIyJTIwc3R5bGUlM0QlMjJvdmVyZmxvdyUzQSUyMGhpZGRlbiUzQiUyMGJvcmRlciUzQSUyMG5vbmUlM0IlMjIlM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row]

2016 03 08

Managing Hand Tears after 16.2

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So you just finished 16.2 for the 2nd time, and your hands are ripped up to bits. Here are a few Breaking Muscle tips so you are good to go for the next week. Clean it The first thing to do when your hand rips is clean it out well. It is going to be painful, but wash it out with warm water and soap. Depending on the environment, you may also want to rinse it with Iodine. Don't be a little baby about it. Clean it soon after, don't drive home and wait until the morning. Trim Excess Skin If the skin is torn in a way it is going to catch and rip further, use sterilized scissors and trim the excess skin away. If the tear is small, more like a burst blister, than leave the skin to protect the healthy flesh underneath. I have some scissors in the office where we can trim it up a bit. Bandage and Keep Moist The key to healing quickly and to minimizing pain is to keep the wound site moist. Use a product with Vitamin E, if possible; otherwise anything from Vaseline to Bag Balm will do the trick. Keeping the rip moist will prevent it from drying and tearing further. If you have cracked open a dried wound, you know it is very painful and causes healing to take much longer. You'll develop a deeper cut thats going to be pretty hard to heal up. Bag It Overnight One trick many gymnasts use, is to wear gloves or plastic bags over my hands overnight with some lotion on your hands. It keeps your hands moisturized and also helps prevent you from spreading lotion all over your bedding. Just don't put the bags on too tight, you don't want black hands in the morning. Folk Remedies If you look around the Internet you will find a large variety of folk remedies for ripped hands. The sport of gymnastics has been dealing with this problem for many decades. Two of the most common suggestions are tea bags and Preparation H. It is possible the tannic acids in tea help the healing process, but using them is a bit messy. Preparation H is more useful. It can help with swelling and more importantly has a mild anesthetic quality that may provide temporary relief. Synthetic Skin You have ripped your hand, but you want to keep training. What can you do? Three different options are quick and easy. The first option is to use liquid New Skin to create a tough, synthetic layer over your rip. Be aware, New Skin sticks to healthy skin, too, and if it starts to peal off you do not want to pull on it. The second option is to use a synthetic skin patch. There are a number of different brands and they work with varying success. Lastly, you can always use the same leather grips you wore when you were trying to prevent your rips. Keep your rips moisturized and bandaged and wear the leather grips over the bandage. But, remember the best way to deal with rips is to prevent them. Take good, daily care of your hand and keep sanding down your calluses.

2016 03 07

CrossFit Wods 3.7.16 – 3.13.16 **Week 5 of 9**

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="CFSB Stuff" parent_id="" id="" class="" style=""]CFSB Stuff CFSB Nutrition - Whats in my fridge? Second FNL Wrap Up, Prize Winner, Spirit Award, Scoring, another thank you. Friday Night Lights Pictures - 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[/accordion_item][accordion_item title="Monday 3.7.16" parent_id="" id="" class="" style=""]Monday 3.7.16 A. 15 minutes to find a heavy 1 1/4 Back Squat B. For Time - Teams of 3-5 Conga Line Format 40/30 Calorie Row (Male 40, Female 30) 30 American Kettlebell Swings 55/35 20 Bench Press 135/85 20 Burpees Score is time.
  Notes: Squats: Pull your ego back on the squats, keep the 1 1/4 squats clean and fast. Ideally these are full depth, then up to parallel, then back to full depth. If you have issues with full depth, perform them parallel, up to power position, parallel, up. Wod: Typical conga line format, you can't step forward to perform reps until the person ahead of you is finished. With the Bench Press, I'd like for there to be a spotter, so if you finished, or are last in line, spot your team mates, and use an intelligent weight for the bench. 75-85% is a challenging range of your max to look at for this, although you may want to stick on the lower end if you are more prone to fatigue.[/accordion_item][accordion_item title="Tuesday 3.8.16" parent_id="" id="" class="" style=""]Tuesday 3.8.16 A. Snatch Warm Up and Skill Work - Coaches Choice B. Every minute on the minute for 18 minutes Minute 1 - Snatch x 2 *You may power snatch these, or full snatch them if flexibility allows Minute 2  - Max Unbroken Strict Pull Ups Minute 3 - 6 Box Jumps 30/24 Two scores - heaviest snatch weight, and total number of pull ups.
Notes: Snatch can be full or power, whatever you feel you need work on the most. You can also build on these OR start heavy and stay heavy, lets take the heaviest weight lifted for the score. Bands can be used in the pull ups Don't be a dumbass for the box jumps[/accordion_item][accordion_item title="Wednesday 3.9.16" parent_id="" id="" class="" style=""]Wednesday 3.9.16 A. Beat the team series #11 from Again Faster: For time: 200 Double Unders 9000#/7000# of Deadlifts 75 Barbell Thrusters (45#) Score is time
  Deadlifts: Weight on deadlift bar will determine # of reps. If weight isn’t an even multiple of the 9000#/7000#, athlete will round up. For example, if you choose to complete the 9000# with 185# (9000/185=48.6), you’ll complete 49 reps. Once workout begins, deadlift weight must remain the same. If you need to scale this workout, your weight selection can be 7000 male /5000 female, 100 double unders Reps can be partitioned as the athlete wishes, but you only get one bar. Score is time...but try to scale so that you finish within 20 minutes.[/accordion_item][accordion_item title="Thursday 3.10.16" parent_id="" id="" class="" style=""]Thursday 3.10.16 A. 15 Minutes to establish a Snatch Push Press x 3 B. 20 Minute amrap Teams of 2 - one person working at a time 30 Kettlebell Snatches 55/35 30 Burpees over Partner 30 Chest to Bar Pull Ups
Note: Not too good a descending the bar to your back? stay light and work the position. Horrible flexibility? today you'll perform a Push Press x 3 instead. Wod: I'll allow any modification for the pull ups, jumping, ring row, banded. This is coaches choice. [/accordion_item][accordion_item title="Friday 3.11.16" parent_id="" id="" class="" style=""]Friday 3.11.16 A. Clean / Hang Power Clean Skill Work - Coaches Choice B. Every minute on the minute for 18 minutes Minute 1 - Hang Power Clean x 3 Minute 2  - 10 Wall Balls 30/20 Minute 3 - 1-2 Rope Climbs
  Notes: Hang Power Clean, you can build, or you can start heavy and stay heavy. We will track heaviest load on the board afterwards. Rope Climbs: either you have them or you don't today, prep your legs and if you didn't wear protection or can't perform rope climbs perform 3-5 rope lowers.[/accordion_item][accordion_item title="Saturday 3.12.16" parent_id="" id="" class="" style=""]Saturday 3.12.16 A. For Time 22.16.10 10 Yard Shuttles Ring Dips Rest 5 minutes then perform... 500m Row 50 Double Unders Score is total time
[/accordion_item][accordion_item title="Sunday 3.13.16" parent_id="" id="" class="" style=""]3.13.16 A. 15 minutes to work to a heavy thruster single B. Max Thrusters @ 115/85 in 8 minutes at the 0, 2, 4, 6 minute marks, you must stop and perform 20 box jumps 24/20 Score is number of thrusters
  Notes: Yep, exactly what it sounds like.[/accordion_item][/accordion][/vc_column][/vc_row]

2016 03 06

Second FNL Wrap Up, Prize Winner, Spirit Award, Scoring, another thank you.

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  Thank you again everyone, all of our volunteers that helped judge through the night, it couldn't run smoothly without you! Okay, here we are! PRIZE: Maura! you won, shoot me an email to claim your $20 Rogue Card! you won the random drawing. SPIRIT AWARD: I had 3 judges this time for the spirit award, Chet's team got it this week! SCORING: There will be scoring put out on Tuesday once all of the scores have been submitted! Also, DON’T FORGET TO LOG IN TO YOUR CROSSFIT OPEN ACCOUNT AND PUT YOUR SCORES IN BEFORE THE MONDAY 8PM DEADLINE! VOLUNTEERS: I will be putting out an all call on Friday for more volunteers, as we will be able to run more competitors (hopefully) with the next event at a time. So if you would like to be a judge and help out, just wait for that post when I get the details. PHOTOS: Gopi – Owner of Bluekrishna Photography was out taking pictures of everyone, he will be out for each of the Friday Night Lights. Do us a favor – head over to his Facebook by clicking here and liking his Facebook page! He does amazing work by the way! Each Friday I will be posting the pictures from the prior Friday, so just look to that!

2016 03 06

TONIGHTS FRIDAY NIGHT LIGHTS DETAILS

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]Everyone come in tonight to 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 - 5:42pm: Heat 1 (8 people) 5:42pm - 6:00pm: Plate Changes and Transition 6:00pm - 6:12pm: Heat 2 (8 People) 6:12pm - 6:20pm:  Plate Changes and Transition 6:20pm - 6:32pm: Heat 3 (8 people) 6:32pm - 6:40pm: Plate Changes and Transitions 6:40pm - 6:52pm: Heat 4 (8 people) 6:52pm - 7:00pm: Plate changes and transitions 7:00pm - 7:12pm: Heat 5 (8 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[/text_output][/vc_column][/vc_row]

2016 03 04

THIS WEEKS ROGUE GIFT CARD GAME! (and a few notes)

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Hey all, just a quick heads up, the next wod is released tonight at about 8:00pm! After that, I will assess per the workout's equipment and space demands and ask for possible judges/volunteers along with releasing a tentative schedule. If you are interested, post that you are interested in helping along with your answer to this weeks Gift Card Game. Want to try to win something? for doing something super easy? Get in on our weekly guessing game! Prize: $20 Rogue Gift Card When does it start: The guessing is officially open as soon as this post goes up. So, now! When does it end: You can guess until 7:30pm TONIGHT. Who can guess: Any current or past members of CrossFit South Bend! Shout out to all of the CFSB Alumnus. How do you get in on the action: To get your guess in, all you have to do is post to the comments section of THIS POST. What you are going to post: You must enter both… 1. The movement(s) that you think will be released in tonight’s wod. 2. Time domain: This will be the tie breaker, you may guess the same as another person, but if you have the closest time domain, you win. You may also guess that the workout will be open ended. If two people accidentally guess the same movements and time domains, it will go to the person who posted it first. Winner goes to the person that gets the movements correct this week.   What if no one wins? We will have a random drawing on Friday Night for it!   So, the comments section should look like this. Brandon: Thrusters and Burpees – open ended. Savannah: Pull Ups and Box Jumps – 5 minutes Emily C: Pull Ups and box jumps – 7 minutes. Carl: Thrusters – 4 minutes Amy: Cat Stuff – Open ended Robby: Sitting – 35 minutes   You get the idea   How many Guesses?   You must post ONLY ONE GUESS PER EACH PERSON Ready, 3…2…1…Go!  

2016 03 03

What’s in my fridge?

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What's in my fridge?-CFSB Wellness Wednesday I have a lot of people ask me what I buy on a weekly basis so I decided to do a video tour of my fridge to talk about what I usually get. In this video, I'll talk about the foods I typically eat on a weekly basis, where I buy them, and how to cook them. For anyone who thinks a Paleo diet is just ribeyes and bacon, you'll notice that the overwhelming majority of my fridge is actually plant foods, specifically vegetables. Many people think Paleo is just all meat and saturated fat, but nothing could be further from the truth. Paleo is a real whole food way of eating that emphasizes nutrient density and minimizing toxins, and plant foods are a huge part of that. [Note: I don't have any financial or business ties to any of the products I mentioned. These just happen to be products I like to buy on a weekly basis] Short on time? Check out the 90-second preview: https://www.youtube.com/watch?v=AHI0vFdGRmk

2016 03 02

16.1 Recap & Scoring

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]16.1 is in the books everyone! and the scoring is finished. A few of you forgot to put your scores in, no worries, even though you won't be able to get placed for scoring in the open, you are still in the running for the intramural open! [/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 Carmella Vizza [/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][text_output]Top Male Scores Rx'd Brandon John Mateu Mitch [/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][text_output]Top Female Scores Scaled Kate Bowers Natalie Norris Christa Crawford [/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][text_output] Top Male Scores Scaled Keith Jacoby Jim Baker Brian North [/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 Neri "CrossFit Cobra Kai" 2nd - Team Betsy "Betsy's Babes" 3rd - Team Chet "MaCHETe" 4th - Team Bri "The Bri's Knees"   [/text_output][text_output]SPIRIT AWARD: Neri's team won the spirit award this week, nice job on the +5 guys! PRIZE: Lauren B won the Rogue Gift Card this week![/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyaHR0cCUzQSUyRiUyRmdhbWVzLmNyb3NzZml0LmNvbSUyRmxib2FyZHMlMkZkaXNwbGF5TGVhZGVyQm9hcmQlM0ZpZCUzRDEwNTM3OTYlMjZudW1iZXJwZXJwYWdlJTNEMTAlMjZwYWdlJTNEMSUyMiUyMHdpZHRoJTNEJTIyMjUwcHglMjIlMjBoZWlnaHQlM0QlMjI0MDBweCUyMiUyMHNjcm9sbGluZyUzRCUyMm5vJTIyJTIwc3R5bGUlM0QlMjJvdmVyZmxvdyUzQSUyMGhpZGRlbiUzQiUyMGJvcmRlciUzQSUyMG5vbmUlM0IlMjIlM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row]

2016 03 01

CrossFit Wods 2.29.16 – 3.6.16 **Week 4 of 9** —

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="New Stuff, Recent Posts, Random Crap" parent_id="" id="" class="" style=""]New Stuff, Recent Posts, Random Crap CrossFit Open: First Friday Night Lights, Prize Winner, Spirit Award, Scoring, and a big thank you   Nutrition: Cortisol - The master stress hormone FUNDAMENTALS: March Fundamentals Details begins this week![/accordion_item][accordion_item title="Monday 2.29.16" parent_id="" id="" class="" style=""]Monday 2.29.16 A. 15-20 minutes to establish Deadlift 3rm B. Every Minute on the Minute for 18 minutes Minute 1 - 5 Deadlifts at 75% of today's 3rm Minute 2 - 7 Box Jumps 30/24 Minute 3 - 9 Pull Ups
  Notes: The Deadlift: We want you staying in contact while lowering the bar, don't drop from the top. Don't bounce either, they aren't bounce-lifts. The workout: Try not to eat it on the Box Jumps. It's easy to forget what you are doing in the middle of a box jump. Stick with a height you are comfortable with. This workout isn't meant to be grueling. If you are doing the open: Stay light and conservative on the deadlift - I don't care if you are going to PR on a 3rm, chill out so you don't smoke your CNS.[/accordion_item][accordion_item title="Tuesday 3.1.16" parent_id="" id="" class="" style=""]Tuesday 3.1.16 A. 15 minutes to establish Push Jerk Heavy 2 B. Lipson 21-15-9 Back Squat 185/135 American Kettle bell Swings 55/35 10 minute time cap Score is time - if you hit the cap, add 1 second per rep that was remaining in your wod to the cap, that is your time.
  Notes: Push Jerk: Stick to the technique  "Lipson": Bar is pulled from the floor - so don't even ask. If you can squat 405, but you can only pull 95 from the floor...you are using 95. Try to scale so that you finish within the time cap. If you are in the CrossFit Open: you can go after the push jerk, stay conservative in your weights for the wod, 35-45% of your max[/accordion_item][accordion_item title="Wednesday 3.2.16" parent_id="" id="" class="" style=""]Wednesday 3.2.16 A. 15 minutes to work up to a heavy 10 on turkish get ups, alternating arm.  (5 right, 5 left) B. Tabata, 1 minute rest between Row Cal Ball Slams 40/30 Double Unders No Push Up Burpees Score: total repetitions
  Notes: TGU: Keep them smooth and alternate arms. You don't have to hit 10's all the way up, work your way up hitting left arm right arm for a bit, then get after the 10 reps. For instance I may hit 25x4, 40x2, 55x2, 60x2, 70x10 ,<--you can use DB or KB. Wod: This is a full 8 rounds at each, resting a minute between, then moving onto the next. If you are doing the open: Go ahead and get after this one.[/accordion_item][accordion_item title="Thursday 3.3.16" parent_id="" id="" class="" style=""]Thursday 3.3.16 A. Teams of 3 24 minute amrap 8 sandbag power cleans 60 yard shoulder sandbag shuttle 8 sandbag zercher squats 60 yard sandbag zercher carry -Weight is 80/60 for the Sandbag Work Score is total rounds performed.
  Notes: For the workout: Get after the rounds with some quickness, you'll get a 1:2 work to rest on this one. You'll finish the entire round, then trade off to your partner. The 60 yard shuttle is a 5-10-15 shuttle. If you are in the open: stay lighter on the sandbags with this - and don't tear your hands up.[/accordion_item][accordion_item title="Friday 3.4.16" parent_id="" id="" class="" style=""]Friday 3.4.16 A. Accumulate around 5-10 reps of each Dip Dip Shrug Elbows High Muscle Clean Front Squat to Power Position Scarecrow Cleans Tall Power Clean Mid Thigh Power Clean Below Knee Power Clean Floor Power Clean B. 20 minutes to establish a heavy 10 on a Reverse Front Rack lunge C. 10 Rounds, teams of two - alternating rounds 5 Clean and Jerks 155/105 10 Toes to Bar
  Notes: For the FRRL: Each step backwards is a rep. The Workout: Keep the reps clean, and don't tear your hands to bits on the TTB. Open Competitor? You should be doing some active rest, or doing some mobility waiting to come in for tonights Friday Night Lights.[/accordion_item][accordion_item title="Saturday 3.5.16" parent_id="" id="" class="" style=""]Saturday 3.5.16 A. Handstand Push Up Kipping Practice B. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+ C. Complete as many rounds and reps as possible in 6 minutes of: 6 Snatches (155/105 lbs) 30 Double-Unders
  Notes: Keep the Snatch technically sound - don't get nuts and start putting weight over your head that look like shit. Work position then speed. Using up to 70% of today's heavy single is a decent place to look for the workout. If you are doing the open: Again, this is programmed for the people NOT doing the open, so use your brain and don't kill yourself. This workout isn't too terrible as much as volume is concerned though.[/accordion_item][accordion_item title="Sunday 3.6.16" parent_id="" id="" class="" style=""]Sunday 3.6.16 A. 20 minute of muscle up practice B. Four rounds for max reps of: 60 seconds of Kettlebell Swings (32/24 kg) Rest 60 seconds 60 seconds of Push-Ups Rest 60 seconds 60 seconds of Box Jump-Overs (24″/20″) Rest 60 seconds 60 seconds of Push Press (115/75 lbs) Rest 60 seconds
  Notes: Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.[/accordion_item][/accordion][/vc_column][/vc_row]

2016 02 28

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