CrossFit South Bend

Hey all! it looks like we had enough interest for it the OHS clinic I posted here. Sunday 2.14.16 (yes, thats valentines day) I will be running a Free Overhead Squat Clinic at 11:00am, and it will last around 60-90 minutes We will be covering quickly, a few concepts, then into some mobility: How injuries occur Posture, Bracing Joint Mechanics, sliding surface disfunction Performing the movement itself, the Tunnel Concept Torque Tests 7 rules of mobility Overhead Squat faults Pain in the overhead squat and how to scale up or down Mobility for the Overhead Squat and programming for mobility  

Hey all, Listen. I get it. The weather sucked, you are coming from work/class and had to work late, stopped by a train, spilled coffee on your brand new shorts and had to change them driving 60mph on the bypass. But there are people that are occasionally late, and there are people who are perpetually late. We aren't talking Noah Calhoun late. He should have just been more proactive with Allie in the first place. Maybe do something more than send her letters Noah, now Fin is dead because he was hanging out with you in World War 2...You know what, whatever. It's the difference between a reason, and an excuse. A Reason is a cause, explanation, or justification for an action or event. An Excuse is intended to lessen or eliminate liability, accountability, or responsibility. I'll take both of them, but I don't like bullshit excuses that happen perpetually. For those of you who are perpetually late, try as much as you can, set your clocks forward, make a reminder, put it on your calendar. Do what you have to do to change the habit. It's you that is not getting to your full potential of what you could possibly be getting done. But for those of you who are showing up late, with or without a reason or excuse. The ship sails without you. If you come in late, you may be missing the warm up, or the strength, and we may send  you off to just row, or do a simple dynamic warm up. Don't get your feelings hurt. We set our warm up to be custom at the start of class with the amount of people that are in the class at that time. It wouldn't be a good idea for you to jump in cold to a strength portion of a workout - something simple is what we will prescribe for you when you get in. Also, check the blog the night before you intend on coming into the workout, there is nothing worse than coming in 15 minutes late AND having no idea what the workout is. We aren't implementing a penalty, we aren't going to tell you that you can't do class. Just a direction to something simple and eliminating some elements of the workout to keep you safe. We are also adding more classes periodically as we get the coaches around to do so, consider whether its better to shortchange your workout, or pop in for the next class instead. You can drive slower, and safer, allow time for changing, idle chit chat. I know thats not always a possibility, but we are working on it!    

[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 CFSB NEWS – EVENTS – UPDATES THE CROSSFIT OPEN- Announcing the 2016 CrossFit Intramural Open FREE OVERHEAD SQUAT PREP CLASS - Click here for details IMPORTANT: The Future of CrossFit South Bend NUTRITION: Robby's practical guide to healthy fats MOBILITY SERIES – 4 WEEKS TO LESS LOWER BODY PAIN NEW CLASS TIME THURSDAY – Click here to read about it – LOOK FOR POSSIBLE NEW CLASSES OPENING UP OVER THE NEXT FEW MONTHS! NEW CLASS TIME(S) TUE/THU Another Set of New Classes Added![/accordion_item][accordion_item title="Monday 2.8.16" parent_id="" id="" class="" style=""]Monday 2.8.16 A. 15 Minutes to establish a heavy set of the complex Press + Push Press (1+4) B. 5 Rounds 1 Minute of 10 Yard Shuttles 1 Minute of Thrusters 115/75 1 Minute of Burpees Rest 3:00 Score is total repetitions performed

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Notes: Complex: To clarify, the complex means 1 Press, immediately followed by 4 Push Presses Workout: One 10 Yard Shuttle = 1 repetition, Burpees are standard, get after it during these rounds because you get a 1:1 rest. There is no transition time, get moving directly into the next movement. GOALS: A. Try to hit 90-100% of your 1rm press for the complex B. Pick weights and scalings that you can keep a consistent round per round score with. Not to mention technically sound movement. [/accordion_item][accordion_item title="Tuesday 2.9.16" parent_id="" id="" class="" style=""]ATTENTION: There is a trial period new class time we have this morning at 7:00am. If it is well attended we will keep it on the schedule Tuesday 2.9.16 A. Deadlift 5.5.5.5 Perform one set at the top of each 3 minute mark B. Teams of Two 20 Minute Amrap Odd Minutes - Partner 1 performs 5 chest to bar pull ups and max hand release push ups in the time remaining in the  odd minute Even Minutes - Partner 2 performs 5 chest to bar pull ups and max hand release push ups in the time remaining in the even minute Score: Total number of push ups combined between the two of you

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  Notes: Deadlifts: GOALS: Begin your first 5 at 75% of what you intend on finishing at. Set percentages could possibly look like this 75%, 85%, 95%, 100%. I'd prefer it if you practiced the eccentric portion of the deadlift, or lowering. So don't drop it at the top each time. Workout: If the clavicle or below doesn't make contact, it doesn't count. Although it doesn't constitute a no rep, try not to snake in the hand release push ups too aggressively. Scaling can be either ring rows or standard banded pull ups for this one. Coaches choice. GOALS: Keep consistent numbers from minute to minute, don't burn out on push ups early. [/accordion_item][accordion_item title="Wednesday 2.10.16" parent_id="" id="" class="" style=""]Wednesday 2.10.16 A. 20 minute amrap Row 15 Calories :45 Second Tuck or L-sit Handstand Walk 20 Yards :45 Second Goblet Squat Hold 55/35

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  Notes: For the workout: I don't mind if we file people in at different starting positions for this one, just pick somewhere to start, that is where your round begins. For the Tuck and L-sit, we will be setting up boxes spaced apart to allow for all tuck and L-sit variations. For the handstand walk, your scaling is either. Handstand Walk or Wall Walk x 3 If you can get across the 20 yards in 3-4 kick ups, thats fine. I don't want you spending forever trying to walk across the floor though. You are responsible for tracking your own time in the holds. Pay attention to the clock. GOALS: Consistent quality of movement throughout. Don't round your back on the row, keep your L-sit/Tuck sit honest, keep the squat position solid as well, don't butt wink. [/accordion_item][accordion_item title="Thursday 2.11.16" parent_id="" id="" class="" style=""]ATTENTION: There is a trial period new class time we have this morning at 7:00am and another at 7:00pm. If they are well attended we will keep it on the schedule Thursday 2.11.16 A. 20 Minutes to finish 4 Rounds of the complex below 4 Lunges + 8 Step Ups + 4 Reverse Lunges B. For Time 50 Double Unders 30 Wall Balls 40 Double Unders 25 Wall Balls 30 Double Unders 20 Wall Balls 20 Double Unders 15 Wall Balls 10 Double Unders 5 Wall Balls Score is time

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  Notes: For the Lunges: L+R = 2, The first 4 lunges are alternating and in place, the step ups are alternating as well, the 4 reverse lunges are alternating and in place. Weights: you can build or stay at the same weight and you can use Dumbbells or KB's as well, weight is held to the side Box Step Up Standards: Set so that the crease of your hip is even with the top of  your knee, try as hard as you can not to pump off of your back leg - to combat this, pull your bottom toe off the floor and don't let it touch. Other leg doesn't touch the box during the step up - you come up into a high knee position and step back down. For the Workout: Scale your weight accordingly, I would like for you to scale so that you finish in 10 minutes or under. Weight for the wall ball is 30lbs for guys, 20 for the ladies Height?  you don't even have to ask, its the standard height. 10' for the guys, 9' for the ladies Double Under scaling is up to the coach.[/accordion_item][accordion_item title="Friday 2.12.16" parent_id="" id="" class="" style=""]Friday 2.12.16 Conga Line - Teams of 4 Each athlete will complete 4 Rounds 2 Rope Climbs 7 Power Cleans 185/125 25 Russian Twists 45/35

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Notes: Rope: Scaling is 4 rope lowers, or 2 halfway rope climbs - WEAR SOCKS!!! Power Clean: Heavy but technically sound Russian Twists: Use a plate, try not to slam the weight on the ground when you are twisting. Flow of the workout: One person steps in from the team on the rope climbs, once they finish person two can step in, so on and so forth. You will wind up having one person resting during this conga line, continue this format until everyone has completed 4 rounds. GOALS: Scale yourself accordingly so that the team runs smooth. I don't want people holding other people up for long periods of time.[/accordion_item][accordion_item title="Saturday 2.13.16" parent_id="" id="" class="" style=""]Saturday 2.13.16 "Jackie" For time 1000m Row 50 Thrusters 45# 30 Pull Ups

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Notes: Leaderboard workout! You know the standards, thrusters squatting below parallel, bar finishes locked out and overhead, pull ups are chin over the bar. GOALS: See leaderboard[/accordion_item][accordion_item title="Sunday 2.14.16" parent_id="" id="" class="" style=""]Happy Valentines Day! Sunday 2.14.16 A. Every 30 seconds for 15 Minutes Snatch x 1 B. 7 Minute ladder 3 Handstand Push Ups 3 Toes to Bar 6 Handstand Push Ups 6 Toes to Bar 9 Handstand Push Ups 9 Toes to Bar 12 Handstand Push Ups 12 Toes to Bar 15 Handstand Push Ups 15 Toes to Bar etc...moving up by 3's each time

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  Notes: Snatches: Start with a weight that you think you can keep technically sound throughout the 15 minutes. Rules are, you can start at whatever weight you'd like You can take weight off during the 15 minutes, but you can't add it back on. If it looks sloppy, strip the weight back If you no rep more than twice, strip that weight down Workout: Scaling for the handstand push ups will be strict barbell presses at 50% of body weight GOALS: Consistency in movement with NO FAILS - be smart about approaching the reps.[/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]Click here to contact Amy@crossfitsouthbend.com for any inquiries Hey All! So, its been quite a long time since we have changed our prices. We are in the process of working on expansion - seeking a larger facility or building our own facility, purchasing more equipment, possibly hiring on more full time coaches, being able to create more opportunities for those coaches alongside offering continuing education for those coaches. We want to create a longstanding future for us and our staff. Not only that, but our recent growth over the last year has allowed me - personally - as an owner, to quit the second job I held for the last 12 years. To be able to afford simple and very important things for my family and to make what could be considered a reasonable living solely off of the gym. I want to be able to provide those same comforts to my coaches as well - So that I can have a happy, well paid staff. We value each of you as part of our CrossFit South Bend community and want to offer you all the best that we can in the way of coaching and equipment. This small price increase will help us as we move forward to making all of those things happen. Over the last few years we were able to double the size of our CrossFit area, add staff, add specialty classes, add class times, and almost double the amount of equipment we have. Since this will be affecting everyone - I am sure everyone will have a lot of questions - before you shoot us a ton of emails, check out the Frequently Asked Questions below FAQ Who does this price change apply to? Every new and current member of CrossFit South Bend When does the price change take effect? For anyone who is not a member of CrossFit South Bend prior to Feb 1st 2016, the price change will take effect immediately. For anyone who is a current member the price change will officially take effect on Sunday May 1st 2016 So, why are the price changes being announced now if they don’t effect for current members until May 1st? We wanted to give people sufficient time to adjust to the new membership prices and consider upgrading/changing memberships. Will CrossFit South Bend still offer student/police/fire/military discounted memberships? Yes, and you will keep your current discount. What if I’m currently a month to month member with a $130 a month price? When can I expect my prices to change? You will continue to pay $130 a month until May 1st 2016 at which point your month to month membership will change to $143 a month if you choose to continue with a month to month membership. If you wanted to maintain a price similar or lower to that $130 a month price that you were originally paying, you could sign up for a new 6 month contract at $132, or you could get a new 12 month contract for $121 a month. What if I already have a 6-month or 12-month contract that is set to expire before May 1st 2016? When can I expect my prices to change? If your 6-month or 12-month contract expires anywhere between Feb 1st 2016 and May 1st 2016 you will be given a month-to-month contract at your current prices. So, let’s take an example. Let’s say you had a 6-month contract for $120 a month that expires March 1st 2016. As of March 1st 2016 your 6-month contract will expire and you will be paying $120 month-to-month until May 1st 2016. Once May 1st 2016 rolls around your new prices will be entirely determined by what sort of membership you decide to sign up for. If you want to have a membership that is similar to your old prices, you could sign up for a new 12 month contract at $121 a month. What if I already have a 6-month or 12-month contract that guarantees me my current prices past the May 1st 2016? We will honor those current prices for the length of your contract even if it goes past May 1st 2016. As soon as that contract expires the new prices will take effect. What if I want to lock in old prices right now by signing a new 6-month or 12-month contract? As of Feb 1st 2016 it is not possible to sign a new 6-month or 12-month contract with old prices. If you already have a contract in place we will honor those prices for the duration of your contract. What is the new price breakdown? CrossFit Month to Month - Old $130, New $143 CrossFit 6 Month Membership - Old $120, New $132 CrossFit 12 Month Membership - Old $110, New $121 Will you be changing any other prices? Yes, our Strength and Conditioning and Olympic Weightlifting Prices will be lowered as of May 1st 2016. Strength and Conditioning - Old $65, New $50 Olympic Weightlifting - Old $45, New $30     [/text_output][/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=""]CFSB NEWS - EVENTS - UPDATES FEBRUARY FUNDAMENTALS BEGINS THIS WEEK - Click here for details THE CROSSFIT OPEN- Announcing the 2016 CrossFit Intramural Open LOCAL BUSINESS EVENTS – Whole Foods Value Tour MOBILITY SERIES - 4 WEEKS TO LESS LOWER BODY PAIN NEW CLASS TIME THURSDAY – Click here to read about it – LOOK FOR POSSIBLE NEW CLASSES OPENING UP OVER THE NEXT FEW MONTHS! NEW CLASS TIME(S) TUE/THU Another Set of New Classes Added! NEW SWAG – Triple OG Hoodie Pre-Order is Up![/accordion_item][accordion_item title="Monday 2.1.16" parent_id="" id="" class="" style=""]Monday 2.1.16 A. In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of: 3 Push Press (155/105 lbs) 6 Box Jump-Overs 24/20 9 Russian Kettlebell Swings (32/24 kg)

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  Notes: Push Press: We will pair you up with people around your own strength level - you'll get 1 bar per team unless it is a mixed gender team - If there is a huge strength disparity I'll allow two bars as well. But not three...three is right out. Box Jumps Overs: Don't hit your shins, pay attention to what you are doing - if you are not comfortable with the height, tilt the box down to a 20", or stack plates if you are a lady.  Kettle bell Swings are Russian One person goes through, hits 3.6.9, tags in the partner who completes 3.6.9...so on and so forth.     [/accordion_item][accordion_item title="Tuesday 2.2.16" parent_id="" id="" class="" style=""]Tuesday 2.2.16 In teams of 5, complete 3 sets each of: 30 Calorie Row 30 Burpees 30 Sit-Ups 30 Wall Ball Shots 20/14 - 10/9 30 minute cap Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

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  Notes: This workout may take a while,  I put a 30 minute cap on it, scale so that you can finish it under the 30 minute cap - so move that ass when you get to a movement. We will pair you up appropriately by rowing speeds and ability and gender if possible due to the wall ball. Burpees and Sit Ups are standard - Just a plain ol burpee, make sure you open up at the top though, and have some consideration for how your feet are landing (we would prefer toes forward while landing on a full foot) Sit ups are not anchored, butterfly or regular Wall Balls are standard. If you have less than a team of 5 - just conga line through and accumulate 3 rounds each - with a 1 minute rest after the wall ball shots. [/accordion_item][accordion_item title="Wednesday 2.3.16" parent_id="" id="" class="" style=""]Wednesday 2.3.16 A. Handstand Push Up Kipping skill work B. "Diane" 21-15-9 Deadlifts 225/155 Handstand Push Ups

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  Notes: The warm up will be handstand push up kipping skill work of the coaches choice The scaling is... Handstand Push Up - 20 inch box handstand push up - Push Up - chest elevated handstand push up **Choose a scaling for handstand push ups you feel as though you can hit 10 - 15 reps easy with. **Choose a weight that looks pretty when you deadlift it[/accordion_item][accordion_item title="Thursday 2.4.16" parent_id="" id="" class="" style=""]Thursday 2.4.16 [/accordion_item][accordion_item title="Friday 2.5.16" parent_id="" id="" class="" style=""]Friday 2.5.16 A. Tempo Close Grip Bench Press 3.3.3.3 B. Teams of 2 Spy vs Spy Chest Elevated Push Up on Bar – 100 reps Goblet Squat Static Hold - 55/35 C. 4 Rounds Barbell Curls x Max Reps Single Arm Dumbbell Rows x Max Reps Left and Right Arm

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  Notes: Close Grip Bench: Tempo is a 3 count down, then fast up. Spy v.s. Spy: Teams of 2. One partner will do Chest Elevated Push Up on Bar for max reps while the other partner performs Goblet Squat Static Hold. Once you break, you switch and the other partner does the push ups with the other partner does the holds. The workout is over when both partners reach 100 total reps each. Chest Elevated Push Up: You can use the cross bars on the pull up station, set bars at 30" on the squat racks, use the kid pull up bar attachments. All are viable options. Barbell Curls and Single Arm DB Rows: Start with something you can hit a rep range of 10-16 with.[/accordion_item][accordion_item title="Saturday 2.6.16" parent_id="" id="" class="" style=""]Saturday 2.6.16 A. Every 3 minutes for 8 Rounds (24 Minutes)   Odd Rounds - Complete a set of the complex below at 135/95 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks   Even Rounds - Complete the set below 40 Double Unders 15 No Push Up Burpees

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  Notes: This is exactly what it looks like - I would prefer not to see you grind the rounds out until you are chasing the clock - meaning if its taking you the full 3 minutes, scale so that you have around 30 - 60 seconds left in each round at the end.[/accordion_item][accordion_item title="Sunday 2.7.16" parent_id="" id="" class="" style=""]Sunday 2.7.16 A. Amrap in 16 minutes Teams of 2 - Alternating Rounds 3 Muscle Ups OR 10 Chest to Bar 10 Overhead Squats 95/65 Rest 5-10 minutes B. At a relaxed pace - perform a 10 minute amrap of 10 Calorie Row 10 Box Step Ups 10 American Kettlebell Swings 55/35

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  Notes: Lets get some muscle ups in here, work on stringing all 3's together, the rest should make it a bit easier - but the overhead squats will play into fatigue a bit. If you cannot get muscle ups, your scaling is 10 chest to bar For part B. I just want some steady state work.[/accordion_item][/accordion][/vc_column][/vc_row]