Quinny Bear the CrossFit Nerd – OG Status Member

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]I first discovered CrossFit online in 2010. After slowly learning more about it, I decided to give it a try about a year later. A friend introduced me to the movements and put me through basic workouts for a few months leading up to my first year at Notre Dame. When I got to ND, I did a quick Google search for gyms in the area but decided I would just workout on campus. I met Sarah Connors when I commented on her Nanos one day in the dining hall, and she told me about CFSB. She ended up taking me for my first visit (as well as nearly every day for the rest of the year). Being a total CrossFit nerd, I thought CFSB was the coolest place ever when I first arrived. I was so pumped to finally use rings, bumper plates, sandbags, and all the other things I had only seen on YouTube videos. I laugh now because the gym has nearly tripled since then, but I love that I can be considered an “OG member”. Back when there were only 3 Oly bars I used to camp out by the wall racks during the warm ups. And I still have nightmares about what might have happened to you if you accidentally stepped on that Jiu-Jitsu mat with your shoes on. It’s been so nice to see the size of the gym, amount of equipment, and number of members grow over the years. The gym has always had a very comfortable and positive atmosphere, which must be the reason why I always perform my best at CFSB. My first big accomplishment took place during my first CrossFit Open. One of the Open workouts involved an ascending snatch ladder—30 reps at 75, 135, 165, and 210lbs. I had just hit 130 for my 1RM snatch a few days before trying this workout. My goal was to get 1 rep at 135. After missing my first attempt, a group of members and coaches started cheering for me and giving tips. Thanks to their encouragement, I ended up getting 14 reps at 135. What accomplishment am I working towards now? Being elite?? Not. I don’t have many specific goals at the moment… I’ve just been enjoying working out with friends and having fun with my training. I’m trying to focus more on the basics (mobility, squatting mechanics, etc.) and not worry too much about numbers. The community of members and coaches is definitely my favorite aspect of CFSB. I don’t think I could’ve made it through Notre Dame without this place. Many times, going to the gym was the only highlight of my day. The workouts were a great way to clear my mind and have some fun with other like-minded people. I never really had a college social group, so I was happy to have found one at CFSB. It’s been great getting to know the CFSB family both inside and outside of the gym. Missing everyone already![/text_output][/vc_column][/vc_row]

2016 01 21

What is the Paleo Diet?

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What is the Paleo Diet?-CFSB Wellness Wednesday In this week’s Wellness Wednesday video we answer the following two questions: 1. What is the Paleo Diet? 2. Is it worth trying? The short answers to those questions are: 1.The Paleo Diet is a nutrient-dense, real whole food diet that focuses on quality protein, vegetables, and healthy fats. 2. The Paleo Diet is absolutely worth giving a try. There are a number of amazing health benefits and very few drawbacks. Running short on time? Check out the 90-second preview here: https://www.youtube.com/watch?v=N27O1GzUV88 Want to give the Paleo diet a try? Click here to schedule a FREE 30min One-on-One Nutrition meeting with CFSB Head Nutrition Coach Robby Gustin https://crossfitsouthbend.acuityscheduling.com/schedule.php?appointmentType=928667

2016 01 20

CrossFit Wods 1.18.16 – 1.24.16 **Week 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="Things coming soon at CrossFit South Bend" parent_id="" id="" class="" style=""]New Stuff, Events, and Classes THE CROSSFIT OPEN- Announcing the 2016 CrossFit Intramural Open KIDS/TEENS NUTRITION – Feeding the Soccer Animal  BLOG POSTS - Simple Muscle Up Program SAVE THE DATE – PARTY! – CFSB Holiday Party – Saturday Jan 23rd ***Click for Details*** New Swag Coming Soon! – Look to the blog for a post[/accordion_item][accordion_item title="Monday 1.18.16" parent_id="" id="" class="" style=""]Monday 1.18.16 A. 2 Rounds :60 Seconds Contralateral Dead Bugs :15 Seconds Rest :60 Seconds Moose Antlers :15 Seconds Rest B. 15 Minutes to find Bench Press 5rm C. For Time 500m Row 25 Front Squats 155/105 7 Muscle Ups Notes: Bench Press: Next week is a testing week, get in a heavy 5 with a nice little touch at the chest each time, keep it honest, that way you have a solid number to base off for next week. I'd say your single for next week you can shoot for 110-115% of your 5rm. The Workout: We are not capping this, but we want you to scale accordingly so that you finish in 10 minutes or under. Keep the row as set, but adjust the front squat to something that you may just have to break into two sets. If you are breaking the squats into sets of 5 or less, you have the wrong weight. Front Squats are pulled from the ground. Muscle Ups: Scaling for Muscle Ups goes as followed - (7) Muscle Ups --> ( 14) Chest to bar pull ups --> (21) Regular Pull Ups --> (21) Ring Rows[/accordion_item][accordion_item title="Tuesday 1.19.16" parent_id="" id="" class="" style=""]Tuesday 1.19.16 A. 2 Rounds :60 Seconds Pillar Hold Alternating Hand Reach :15 Seconds Rest :30 Single Leg Glute Bridge Right :30 Single Leg Glute Bridge Left :15 Rest B. 12 Minutes to find Hang Power Snatch 1rm C. 4 Rounds 2 Hang Power Snatch – 70-80% of today's 1 RM 10 Balls Slams – 40 lbs 1 Rope Climb – 15 feet 2 Hang Power Snatch –70-80% of today's 1 RM 10 Balls Slams – 40 lbs 1 Rope Climb – 15 feet Rest 2 minutes between rounds (Yes, that is not an error, each 1 round consists of two cycles) Notes: Hang Power Snatch Single: Leave a little in the tank on your Hang power snatch unless you look fuckin' beautiful and you are on a roll, then kill it, but PLEASE make intelligent jumps. This could also be referred to as a technical 1rm - If my coaches see any technical issues with your 1rm that would constitute a no rep, you are to fall back to the weight you had done prior as your 1rm. It's nothing personal when they do it...its just that my coaches prefer you do things the right way, and not add weight just to get the number on the board. Since this is a technical max for most of you, and to get the right stimulus for a novice, percentages aren't always the best tool to use, we have a range out there of 70-80% of the days max. Rope Climbs: Come prepared, with protection, meaning, double sock your leg up, duct tape, metal armor, futuristic lazer rope climbing boots, whatever.[/accordion_item][accordion_item title="Wednesday 1.20.16" parent_id="" id="" class="" style=""]Wednesday 1.20.16 A. Handstand Kick Up Progression Handstand Walking Progression B. 3 x Max Reps Handstand Push Ups C. 3 Minutes Row 90 seconds Kossack Lunge 3 Minute 10 yard shuttle Runs 90 Seconds WY Negatives 3 Minutes No Push Up Burpees 90 Seconds Russian Baby Makers 3 Minutes Step Ups 24/20 90 Seconds Childs Pose Score is total Calories, Shuttles, No Push Up Burpees, and Step Ups - Combined. Notes: Gymnastics Work Notes: We are doing gymnastics work, again, I know not everyone cares for it - but it's good for you as an athlete and just moving around functionally. Read this quick article, breaking muscle does a pretty good job of speaking to its importance. But you can't ignore the importance of developing proprioception along with "strength, control, coordination, spatial awareness, movement quality, sequencing, and mobility". Everything can be broken back into intelligent progressions - don't get fixed on moving too fast during the handstand holds and walking. Handstand Push Up Progression: Notice the position during Carl Paoli's progression here? look familiar? If you'd ever like a long explanation about why we do them the way we do, you can ask me and I'll tell you. If you can give me a good reason why sacrificing a position that lends to the longevity and further transferability to a movement to achieve a higher number on the board makes sense, I'm all ears. Conditioning mixed with some stretching work. Don't be afraid to go hard during those conditioning stints, get after it. [/accordion_item][accordion_item title="Thursday 1.21.16" parent_id="" id="" class="" style=""]Thursday 1.21.16 A. 1 Round 60 seconds SIDE PILLAR HOLD HIP DROP AND REACH Right 15 seconds Rest 60 seconds SIDE PILLAR HOLD HIP DROP AND REACH Left 15 seconds Rest 60 seconds Reverse Snow Angel 15 seconds Rest B. 15 Minutes to find Squat 2rm C. For time 3 Rounds 15 Wall Balls 30 Double Unders immediately into 3 Rounds 15 Toes to Bar 15 Russian Kettlebell Swings 55/35 Notes: Squat: Next week is testing, use this squat 2 to figure out what you want to get after for next week, You should be able to hit around 103-105% of what you hit today as a 2. For the workout: You go directly from the 3 rounds, into the next 3 rounds of work. Have fun! [/accordion_item][accordion_item title="Friday 1.22.16" parent_id="" id="" class="" style=""]Friday 1.22.16 A. 2 Rounds 60 Seconds Forward Facing Med Ball Series 10 Teapots Right 10 Teapots Left B. Every Minute on the Minute for 12 Minutes Odd Minutes – Overhead Squat AHAP x 2 Even Minutes – Pull Ups x 10 For the pull ups, you’ll do 10, or work for :30 seconds, whichever comes first.   C. THROWBACK! CrossFit Open Wod 11.3 Complete as many rounds and reps as possible in 5 minutes of: Squat clean 165/110 Jerk 165/110 Notes: Overhead Squats: RACKS SHOULD BE USED FOR THE OVERHEAD SQUATS - How should you work up? based off of technical ability, if you know a prior number, start heavy and stay heavy, if you have no clue - build from the bottom up and find something that is challenging but technically sound. For the wod... Description Squat clean and Jerk In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.  

[/accordion_item][accordion_item title="HOLIDAY PARTY DAY! Saturday 1.23.16" parent_id="" id="" class="" style=""]HOLIDAY PARTY DAY! Saturday 1.23.16 5 Rounds 30 Double unders 20 Wall Balls 20/14 - 10'/9' 10 Chest to Bar Pull Ups rest 2 minutes between rounds scale so that you hit the GOAL GOAL is unbroken rounds – or same times/round with highest maintainable power.[/accordion_item][accordion_item title="Sunday 1.24.16" parent_id="" id="" class="" style=""]Sunday 1.24.16 A. 15 Minutes to Establish a heavy single Power Snatch B. 3 Minute amrap 20 Burpees Max Snatches in time remaining at 35% of today's max rest 3 minutes   3 Minute amrap 20 Burpees Max Snatches in time remaining at 50% of today's max rest 3 minutes   3 Minute amrap 20 Burpees Max Snatches in time remaining at 65% of today's max rest 3 minutes   3 Minute amrap 20 Burpees Max Snatches in time remaining at 80% of today's max rest 3 minutes[/accordion_item][/accordion][/vc_column][/vc_row]

2016 01 17

Announcing – Details to the 2016 CrossFit South Bend Intramural Open

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]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[/vc_raw_html][accordion][accordion_item parent_id="" title="TEAM ROSTERS" id="" class="" style=""]Click here to check out this  years teams[/accordion_item][accordion_item parent_id="" title="Validation Schedule for the CrossFit Intramural Open 2016" id="" class="" style=""]Hey all, here are the details to getting validated for the CrossFit Open Workouts. THE WEEKLY SCHEDULE The workout is released on a Thursday night at 8:00pm, you have until 8pm on Monday to get your score in / do the wod. THE BIG NIGHT Friday Nights at 5:15pm is when the big Friday Night Lights will begin, this is the big game night, we will be having some prizes, some talks prior to the open wod, then we will be creating some heats and getting after it. Friday Night Schedule: 4:15pm -5:15pm: The Wod Prep Talk: whether you’ll be doing the wod that night or a few days from then, if you signed up for the open you can come into the strategy talk. Here we will be chatting strategy for the workout, asking any questions about the open, warm up, mobility and nutrition considerations. This will give you a much better understanding of how to attack this workout. This is optional, you don’t have to show up for this, if you want to just show up and hit the stock warm up and get sorted into a heat, then show up at 5:15. 5:15pm – 7:15pm: We will have you show up at 5:15, and there are a lot of factors to consider, how long the workouts are, how much equipment is involved, how many people show up, and how many heats we will have to run. This may run anywhere from 60-120 minutes to run. The heats are first come first serve. But I will have a good suggestion on the board for you as to when your heat is, and when you should start warming up. OTHER VALIDATION TIMES Here are the other validation times for you to come in to get your wod judged. It’s important to note that you must come in on time for these, having people trickle in through the hour is a pain in the ass. So for instance, if I have 6 people wanting to get validated at 12:00pm, you ALL show up at 12:00pm, warm up, and we run 2 heats. Friday: 12:00pm, 5:15pm (Friday Night Lights Event) Saturday: 12:00pm Sunday: 11:00am Monday: 5:30am, 12:00pm, 4:15pm CAN’T MAKE IT TO ANY OTHER TIMES? If you absolutely can’t make it to any of those times, or the friday night – I will put out the details each week on how to video your wod to send it in to get it validated.[/accordion_item][/accordion][image type="thumbnail" src="14019" alt="" href="" title="" info_content="" lightbox_caption="" id="" class="" style=""][accordion id="" class="" style=""][accordion_item parent_id="" title="POINT SCORING: How does the point scoring work for the Intramural Open?" id="" class="" style=""]POINT SCORING: How does the point scoring work for the Intramural Open? I WILL BE POSTING THE SCORES AND STANDINGS ON TUESDAY EACH WEEK +1 Point – Attendance: every member of a team that completes an Open workout at CrossFit South Bend each week earns one point. Maximum one point per athlete per workout. This goes for Rx AND Scaled competitors! +1 Point – Top 3: every male AND female member who places among the Top 3 at CrossFit South Bend for each workout in the Rx'd division gets an extra point for their team. +1 Point – Top 3: every male AND female member who places among the Top 3 at CrossFit South Bend for each workout in the Scaled division gets an extra point for their team. +5 Points (team) – Spirit: The team with the most noise, pride, camaraderie, and PRESENCE each week will receive 5 bonus points. +5 Points Top Team, + 5 Points Spirit Award (these are bonus points this week, there will be no individual participation points on this one) – 6th workout: see below.[/accordion_item][accordion_item parent_id="" title=" VALIDATION / JUDGING: How does Validation and Judging work for the wods?" id="" class="" style=""]Validation and Judging Details: How does Validation and Judging work for the wods? Ways you can get validated to put your score in. a. Come into the friday night lights (Validation Schedule Tab)  - we will be making a huge deal out of it, and running tons of heats, and having some fun. b. Get validated by a registered judge during one of the listed validation times - we have times listed under the validation/judging schedule that you can get validated. c. video it and submit your video to CrossFit HQ If none of the times work for you, and you have a time that would work much better for you on a weekly basis, post to comments here, right below. I am not promising that we will then add that validation time, but if we have enough people interested in that specific time, I will entertain it and ask our coaches. Oh, and make sure you submit your scores on time. Or you are S.O.L…Not sure what the submission deadline is? 8:00pm every Monday. Download the app and make it easy on yourself.[/accordion_item][accordion_item parent_id="" title="DROPPING IN: I am from somewhere else, and i'd like to get validated at your gym!" id="" class="" style=""]DROPPING IN: I am from somewhere else, and i'd like to get validated at your gym! No worries! all you'll have to do is hit up the drop in fee and come in and join us on Friday night, or swing in for a validation time. If you will be in each week to get validated, just ask us about a punch card! contact us at Brandon@crossfitsouthbend.com[/accordion_item][accordion_item parent_id="" title="PRIZES: Are there prizes?" id="" class="" style=""]PRIZES: Are there prizes? Yes! there will be some prizes and random drawings for prizes - you have to be signed up and on an Intramural Team to be able to get a prize though![/accordion_item][accordion_item parent_id="" title="QUESTIONS: Ask them here! " id="" class="" style=""]QUESTIONS: Ask them here! [contact-form-7 id="8069" title="CFSB Contact Form"][/accordion_item][/accordion][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][image type="thumbnail" src="14011" alt="" href="" title="" info_content="" lightbox_caption="" id="" class="" style=""][accordion id="" class="" style=""][accordion_item parent_id="" title="What movements will we see this year?" id="" class="" style=""]I don't know, click here to learn more :)[/accordion_item][accordion_item parent_id="" title="Managing Your Week of Training" id="" class="" style=""] Click here to read about it![/accordion_item][accordion_item parent_id="" title="SKILLZ: Can I get in some last minute skill practice?" id="" class="" style=""]SKILLZ: Can I get in some last minute skill practice with a coach? Each year as the Open draws closer we get a lot of inquiries asking for help on (insert movement here.) Could be toes to bar, snatches, chest to bar, butterfly pull ups, muscle ups, handstand push ups, mystery movements that they release, double backflip muscle ups on fire, etc etc. If you want to really get some work in on something, get it down, understand the movement(s) and how to make progress - or how much progress is needed, whether short term or long term. Schedule a personal training session with a coach. --> Check out our personal training by clicking here In the meantime - we will more than likely throw in some skill practice over the weekend, or on a monday (still to be determined) for those crazy movements that come up. We will be posting strategy - movement practice - warm up stuff, etc pertaining to the open on this page, so make sure you sign up to the "UPDATES" section below to get those updates. If you want some extra help as things pop up, know that our time slots are first come first serve, and you can only expect so much progress from Thursday to Monday - but we can give you a good idea of how to create a better foundation for next year. We aren't miracle workers though, if you have some prerequisites for a few movements - we can get you damn close with some technique work in a short amount of time, but some of these movements take a very specific focus throughout the year, and by now - there should be no surprise as to what is coming year after year. So get the best out of this year, and use what you get out of it as feedback for the coming  year of training.[/accordion_item][/accordion][image type="thumbnail" src="14012" alt="" href="" title="" info_content="" lightbox_caption="" id="" class="" style=""][accordion id="" class="" style=""][accordion_item parent_id="" title="UPDATES: How can I get updated quickly when you release information about the Intramural Open?" id="" class="" style=""]UPDATES: How can I get updated quickly when you release information about the Intramural Open? Easy, fill out the form below and you are subscribed to the blog posts. I'll be making a separate post whenever I update this page!

SIGN UP TO RECEIVE THE WORKOUT OF THE DAY BY MAIL

[/accordion_item][accordion_item parent_id="" title="UPDATE: Registration is Closed for the CrossFit Open" id="" class="" style=""]http://crossfitsouthbend.com/registration-is-closed-for-the-crossfit-open-at-crossfit-south-bend/[/accordion_item][accordion_item parent_id="" title="UPDATE: Sign up for the intramural open ends tomorrow the 20th at 5:00pm!" id="" class="" style=""]You guys are the best! We currently have 30 in our CrossFit Open /Intramural Open Team, lets try to get 10 more people so we can have teams of 10! Lets try to make our team the largest in the area. I need everyone to get signed up by tomorrow by 5:00pm so I can start to get the teams organized. We will be sorting the teams early next week into the smaller intramural teams. I will be picking validation times based off of the people that are signed up as of tomorrow. So get your shit together! Click here to check out our team! Click here to sign up for details on how to sign up for the open[/accordion_item][accordion_item parent_id="" title="UPDATE: Want to do the CrossFit Open Wods?" id="" class="" style=""]Just a reminder guys, the format is going to change this year on when we will be putting the CrossFit Open workouts. We won't be making them the class workout on Saturday's anymore, we will be having a huge event on Friday nights for everyone who is signed up for the open. We will still have various validation times (that are yet to be announced) on Friday, Saturday, Sunday, Monday if you cannot make it to that Friday night, but we will not be programming the CrossFit Open Workouts for the general class workout. If you want to do the CrossFit Open Workouts on Friday nights or get validated, you gotta sign up for the CrossFit Open.[/accordion_item][/accordion][image type="thumbnail" src="14016" alt="" href="" title="" info_content="" lightbox_caption="" id="" class="" style=""][accordion id="" class="" style=""][accordion_item parent_id="" title="DEADLINES TO REGISTRATION: For Open and Intramural Teams" id="" class="" style=""]DEADLINES TO REGISTRATION: How long until I have to sign up for the Open and Intramural Teams? INTRAMURAL OPEN The 2016 CrossFit South Bend Intramural Open Registration is from January 14 - February 14, this give us a little time before the start to get the draft going to make the teams. THE TECHNICAL OPEN REGISTRATION DATES The 2016 CrossFit Open registration begins Jan. 14, 2016 The 2016 CrossFit open registration ends: This is always a little hazy on whether its on the wod start date, or the end of that week, listen, if you are going to sign up, sign up by February 24th to at least perform in the open, you just won't be on a team if you sign up after February 14th.[/accordion_item][accordion_item parent_id="" title="REGISTRATION: How do I sign up? What is the Cost?" id="" class="" style=""]REGISTRATION: How do I sign up? What is the Cost? Cost for the Intramural Open? Your registration for the Open itself covers the cost. Then we throw you in the pool to be drafted once you have joined our team - look below on how to sign up for the CFO online. How do I sign up for the CrossFit Open? Step 1 Register: Click this link, and click the GIANT red button that says "Click here to sign up" If you have an account from last year, you should be able to use those credentials to login. Step 2 Log into your account, and fill out registration steps 1-5 Step 3 Select your affiliate as CrossFit South Bend Step 4 Click "Join a team" and click CFSB Still need help? you are in luck - I shot a video showing you how to do it.[/accordion_item][/accordion][image type="thumbnail" src="14017" alt="" href="" title="" info_content="" lightbox_caption="" id="" class="" style=""][accordion id="" class="" style=""][accordion_item parent_id="" title="CROSSFIT OPEN: What is it?" id="" class="" style=""]CROSSFIT OPEN: What is it? The 2016 Reebok CrossFit Games season begins with the online Open. More than 272,000 people from around the globe competed in the Open last year. As the largest CrossFit community event of the season, the Open ties together athletes from within the same gym to those in their broader city, country and world. For five weeks, you—and the hundreds of thousands of other people who signed up—are at the whim the CrossFit Open programming, taking on workouts that may push you to learn a new skill, improve the skills you already have or go into a darker place than you’ve ever been before. The Open welcomes anyone 14 to 100 years old. (We’ll take any centenarians, too.) All you need to do is sign up, and enter a score each week. You can either perform the Open workout at CrossFit South Bend, where you will be judged in person, or you can film your full performance and upload it to YouTube or another video-sharing site. The video will be displayed alongside your score so other CrossFit athletes can be your judge. You are free to make as many attempts at the Open workout as you please. Your only limit is time. You have four days—96 hours—to complete the week’s workout and submit your best score to the Games site. The week’s workout is released each Thursday at 5 p.m. PT, and scores are due the following Monday at 5 p.m. PT. You will however be put into the judging time slots we have available if you are looking to get judged. If it's on an off time To make the Open even more accessible, they introduced a scaled option in 2015. Each time a workout is released, athletes will be given two versions: Rx’d and Scaled. The Scaled-workout option is designed to be accessible to the majority of people who attend CrossFit affiliates. If you do CrossFit, there’s a very high chance you can do the Open, too. The 2016 CrossFit Open registration begins Jan. 14, 2016.. That evening, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 16.1 and moments later top Games athletes will complete that workout going head to head. Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PT on a Monday corresponding with the dates below. Don’t be late! Five Weeks | Feb. 25 - March 28, 2016 16.1: Feb. 25 - 29 16.2: March 3 - 7 16.3: March 10 - 14 16.4 March 17 - 21 16.5 March 24 - 28 You can see all of the past Open workouts here.[/accordion_item][accordion_item parent_id="" title="CFSB INTRAMURAL OPEN: What is that, and how is it different?" id="" class="" style=""]CFSB INTRAMURAL OPEN: What is that, and how is it different? The CrossFit Open is a worldwide CrossFit competition. We do it every year. We have since the beginning of the Open, and It’s fun. Last year, over 40 CFSB members tried their hand at this CrossFit “competition.” This year, it's the second coming of their SCALED division, so we expect even more to sign up. We want a different goal with the CrossFit Open this year, or heck, just a more specific goal. Our goal at CrossFit South Bend with the Open this year is to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so. In 2016, we’ll still have our competitive team, and we will give it a good shot in the Open as a team. But through the Open, we’re going to have four intramural teams competing in house. And you’re going to be on one of them. The Four Intramural teams don’t have names yet. But their Captains will be chosen this week. These four captains will be chosen at random by us. REGISTRATION AND PRICE The cost to be on a team is nothing, just your registration for the open, thats it. Once you are registered for the Open and on our team, you are in the pot to be drafted onto a team. Look at the registration tab of this post for more info. DRAFT Coaches and members will be ‘drafted’ onto an Intramural team. They won’t lose their spot on our Regional team, and their points will still count toward our Affiliate score worldwide, but we want to ensure even distribution of our most competitive athletes. POINT SCORING FOR INTRAMURAL OPEN +1 Point – Attendance: every member of a team that completes an Open workout at CrossFit South Bend each week earns one point. Maximum one point per athlete per workout. This goes for Rx AND Scaled competitors! +1 Point – Top 3: every male AND female member who places among the Top 3 at CrossFit South Bend for each workout (Rx only) gets an extra point for their team. +5 Points (team) – Spirit: The team with the most noise, pride, and PRESENCE each week will receive 5 bonus points. +5 Points (bonus) – 6th workout: see below. WORKOUTS In 2016, athletes competing in the Open will have only four days to complete each workout. Look down below at our Validation Schedule to get to understand that better. The Open will have five workouts; we have a BONUS wod planned, the week after the last open workout. PRIZES We’ll have some random draws each week for prizes, including gear, supplements, and training packages - You are only able to win these if you are on a team. The top team will also earn a GRAND prize. Details released soon! Our focus is on FUN. We want participation because it will make you fitter, and it will get you high-fives and you’ll be happy and love life more and glow and stuff. Register online at the CrossFit Games site, and let’s start this party![/accordion_item][accordion_item parent_id="" title="EXPLAIN: Why should I do it?" id="" class="" style=""]EXPLAIN: Why should I do it? Like most CrossFitters, I enjoy the Open quite a bit. Its a fun event for the entire community to participate in, and with the addition of a scaled division this year, I am encouraging more people than ever to participate in the open. Reintroducing the idea of physical competition to someone often evokes a myriad responses and emotions they probably haven’t felt for awhile. We keep encouraging though, because we know the thrill that waits on the other side of diving into the Open.
Just a quick side note, here are a couple good posts about competing, and why its important, before you read on to ours. Letter of intent 1 - 70s Big Letter of intent part 2 - 70s Big
Here are a few reasons I encourage you to do the same: 1. Yes, You Are Good Enough. Even if you cannot do the exact prescribed weight of any or most of the Open workouts, you will most likely surprise yourself with what you are able to pull off, and even if you can’t, you can still skip back and forth between Rx’d and Scaled wods this year. The Open is about calling on the best in yourself no matter your current level. Most likely you are physically stronger than your mind lets you believe. 2. It Gets You Competing Again. Many of us competed as kids whether on an organized team or just racing siblings to the car. Some of you may have competed in college. When we become adults, we often feel like we need to retire that side of us. Sure, we compete for jobs and accounts and other “grown up” things, but more often than not, we have forgotten the thrill of physical competition. We may not be a win-at-all cost type – and this certainly is not the only kind of competitor – but there is something about putting yourself on the line that sparks inspiration. As adults, we suddenly believe that we are not allowed to fail at anything especially things that are supposed to be fun, so we avoid the risk of putting ourselves out there. Without that risk, we might not experience the biggest thrills. 3. It Gives You an Appreciation for the best During the Open workouts, you get a rare opportunity to do the same exact workouts during the same week as the best CrossFitters in the world. If you are a fan of the top CrossFit athletes, it’s exciting to match your stats to theirs – until the stats start rolling in. It’s one thing to be stoked you finally hit fifty double unders in a row and quite another to find out that not only can the top athletes do way more, they have figured out ways to do it faster and more efficiently. Yay, we personally smashed a prescribed workout, until you see the times or the number of rounds at the top of the leader board. The progression of the sport of fitness has grown to superhuman levels. Seeing their scores miles above mine only deepens my appreciation for their dedication, skill, and strength. 4. It’s Fun. No, really, it is. At our gym, we dedicate every Saturday morning to the Open workouts for all registered members. We assign heats, we print score sheets, we assign counters – we make it a big deal. But we also keep it fun. You just can’t recreate the atmosphere you have during these Open wods during a regular class. 5. It helps you set goals for the next year Rallying around the open each year gives you something to look forward to, something to keep your training and nutrition on point from year to year. If you have nothing you are training for, no goals in mind, then why even bother? Even if you don’t intend on doing the Open, I believe competition, in some form or another is incredibly important. Get out there, test your mettle. 6. You get some sweet ass pictures of yourself. Everyone loves cool pictures, we have an awesome photographer come out and take sweet pictures of you doing cool shit. 7. You get to beat Ray Ray at everything You can compete against each other as well, going head to head, absolutely knowing that everyone is held to the same standard. Ray Ray… ———— You’ll never know if what I’m writing is true unless you’re willing to throw your name up on that leader board, too, and go for it. Be open to exploring the best you have to offer right now, in this moment. More often than not, you’ll surprise yourself. And there’s no time like the present to find out. So get out there and register on our team for the Open.     [/accordion_item][accordion_item parent_id="" title="DIFFICULTY: Can I do it? What division am I in?" id="" class="" style=""]DIFFICULTY: Can I do it? What division am I in? Of course you can do it! and the Division you will be in will vary from workout to workout. So this year is a little different. The prior years, they have had an RX’d only division, meaning, if the workout was… 3 rounds 10 Thrusters 10 chest to bar pull ups You would do your thrusters, and if you couldn’t do your chest to bar pull ups…that was the end of your journey. This year changes things quite a bit with the second coming of their scaled division: Click here to check out all of the 2015 Workouts, and what they look like as scaled workouts. So here is the question. What division should I compete in?
Well, seeing as how you can move between scaled and Rx’d workouts on a workout to workout basis. Whichever wod scaling you feel suits your goals for that particular workout.
In the open: Remember, the lowest Rx’d score, still beats out the highest scaled score on the open. But to score for your team for the intramural open, you just have to show up, do the workout, and do your personal best - Doing the workout will give +1 point to your team...But what will get you awarded more points is your attitude and your effort. There is one coach that will be in charge, a different coach each time, that will be secret - awarding the Spirit award. Look more at the tab that talks about points and scoring below.[/accordion_item][accordion_item parent_id="" title="DERRRR: Dumb this all down for me" id="" class="" style=""]DERRRR: Dumb this all down for me There is a competition It's super fun You can all do it All you have to do is sign up on or before Feb 14 Click here to find out how to do it. #Greatsuccess[/accordion_item][/accordion][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][share title="Share this Post" facebook="true" twitter="true" google_plus="true" linkedin="true" reddit="true" email="true" id="" class="" style=""][/vc_column][/vc_row]

2016 01 14

Feeding The Soccer Animal

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It's 6am. Your eight-year-old's soccer practice is in one hour. You know she should eat something, but what? And how do you get him to EAT?

During tournaments, kids sometimes play three intense games in a single day--especially at the end of the tournament, when there's more on the line. If it's a teen, we could be talking one long 80 minute game. "A single bad shift change can cost you the tournament."  Little things matter. Nutrition is a BIG thing. Many parents believe their kids can eat virtually anything without affecting their performance. As a coach, I can testify to just how wrong they are. A kid who fades out 40 minutes into practice will get 33% less coaching time, because they're too tired to improve. A kid who's too hyper at the start of practice will usually distract the coach, or earn a few laps, which detracts from his time to learn. Kids who don't eat breakfast simply won't play their best in the third period. An overstimulated kid will probably draw an unnecessary penalty or draw an unnecessary offside. Fortunately, there's an answer, and it's not force-feeding your kid. Here's an easy way to make sure they're getting what they need (and will want to eat it!) 1.Protein  You know protein builds muscles. But on game day, eating protein can help by slowing down the absorption of carbohydrates. Without fully explaining the Glycemic Index, here's how carbs work: some break down slowly, giving you sustained energy; some break down quickly, giving you peaks and valleys. Protein slows that breakdown, helping with sustaining energy levels for longer. You need protein and/or fat with carbs on game day. 2.Carbs  Your body primarily runs on carbohydrates during sport (though there's some fat metabolism, too.) But just like gas in a racecar, you don't want to run out. If you're eating sugar, white flour or fruit without anything else, you'll get a massive energy dump at first...and then nothing when you need it later. At Crossfit South Bend, we explain carbohydrate breakdown as a thermometer: let's say you want to keep your house heated to 20 degrees. If you burn sugar, that thermometer will jump to 40, and then quickly drop to 10. If you burn grains (even "whole wheat") you'll pop up to 35, and then drop to 15 pretty quickly. But if you're burning vegetables, you'll go up to 25, then back to 18. And if you add protein or fat to the meal, you'll hold 20 degrees for a long time. Eat vegetables, or combine protein and/or fat with your carbs to keep that energy level consistent. What are some of the worst carbs to eat? Breakfast bars. Muffins. Bagels. 3.Fat Fats don't make you fat. Kids need fat in their diet (so do adults, especially in South Bend, where our skin dries out and our brain gets depressed in the winter.) Fats are a secondary energy source. When the carbs are gone, fats fuel the fire. Use nuts and seeds to provide healthy fats. Heck, eat bacon: I'd rather coach a kid who ate bacon for breakfast than one who had a bagel. CrossFit South Bend-6 BONUS: The carb-up myth. Some parents and coaches believe that kids should "carb up" before a practice or game, and feed them a bagel or pasta. This isn't true, will probably decrease performance, and should be stopped. Feeding a kid a bunch of grain-based food immediately before practice will slow him down. Grains pull water out of the muscle and into the stomach, causing cramps, an "overfull" feeling, and sluggishness. Want to slow down a racehorse? Give him a pail of grain right before a race. Want to slow down your kid? Do the same. If given a giant bowl of pasta the night before an early practice, your child's stomach will be clear. But the insulin spike from the carb-heavy meal will leave them with a sugar crash in the morning; they'll feel tired, crabby and sluggish until they eat more sugar, and then ride that roller-coaster all day. Even most marathon runners, who need prolonged energy at low levels over several hours, are starting to trend away from this bad habit and instead opt for a combination of carbs, protein and fat the night before a race. Adults tend to choose foods based on taste, but research shows this isn't true for kids. Kids make food choices based on, in this order: 1. Novelty 2. Texture 3. Taste. "Novelty" can mean appearance, or activity surrounding the food, or presentation. If you look at packaging on "kid food" as an adult, you'll think the manufacturer went way overboard on bright colours and shooting stars. But they know better: to a kid, the shiniest box contains the best-tasting food. Luckily, we can use their knowledge for our own (less-evil) purposes. Packaging food in a unique way, arranging it on the plate to make a picture, making it finger-edible, placing it in a different spot in the house...kids' brains are wired to pay attention to novelty. These things all help. Filling a special "soccer day" bowl with grapes, nuts and cheese to eat on the way to the rink can help. A picnic on the floor while sorting soccer equipment can also help. A final tip: turn off the tv while getting ready in the morning; no meal can compare to the shiny distractions on the screen. Letting kids choose their fruit in the grocery store can also help, because their sense of ownership will combine with the novelty factor. Texture: in the morning, stick to crunchier, more texture-rich foods. While some kids will eat a banana (or yogurt) in the morning, cereal companies bank on how a food FEELS when it's being eaten. It's psychological, but few people wake up starving, and eating soggy cereal is unappealing anytime. What's crunchy? Fruit. Nuts. Taste: It has to taste good, but that doesn't mean you need sugary cereal or fake yogurt in tubes. "Natural" sugars like syrup and honey aren't better than table sugar, but fruit goes a long way. Your kid doesn't need a big breakfast, and it doesn't have to be perfect every time. Some cut up fruit or raisins; a little handful of nuts; and a piece of cheese or stick of bacon will go a long way. But when a kid hops out of the back seat with a Tim Horton's muffin and a hot chocolate, her coach knows she'll be hyper for the first ten minutes, then tired and cranky for the next 50. PRESENTING THIS TO YOUR KIDS Make sure you implement this early on in training, not just on game days. Typically you don't want to change anything up on game day that you hadn't tried and tested extensively during training - meaning. If your kid has spent the entire training season eating spaghetti and chocolate milk, don't change their diet aggressively for just one day, keep the habit throughout the season. GOOD-BETTER-BEST We approach eating on a scale of "Good-Better-Best." Good: they ate something. This isn't enough for athletes, but kids who are just lazing around the house can get by with cereal in the morning. Better: they had some protein with their breakfast carbs. Cereal bars can even be okay if paired with an egg or bacon. Best: they practiced solid nutrition for at least three days before a tournament. Treats once every three days or so (rather than 3x/day.) "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar." - Greg Glassman, founder of CrossFit. Need more help? We'll come and talk to parents on your team for FREE. Email Carl@crossfitsouthbend.com Or if you are looking to get your kid or teen training at CrossFit South Bend - Click here to Schedule a Free No Sweat Intro with us at CrossFit South Bend During the No Sweat Intro we will meet for a private 20 minute chat about your goals - your kids goals, and what CrossFit South Bend can do to help you and your family to achieve those goals. No pressure, no obligation. Just a chance to see if CrossFit South Bend is a good fit for your family. [/text_output][/vc_column][/vc_row]

2016 01 13

Jeremy and Heather’s Story-No Excuses

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I can't eat healthy because of my spouse. I can't eat healthy because of my kids. I can't eat healthy because of how much I work, my job, etc. How many times have we used these excuses to avoid changing our health for the better? I know I've done it. Jeremy owns two local businesses, has a lovely wife, Heather, and he has two kids. Jeremy's clearly a busy man. He could have used any one of those facts as an excuse to avoid healthy eating and changing his life for the better. But he didn't. He accepted the challenge of changing his health and life with healthy eating. When Jeremy initially came to see me he was looking to lose weight and get healthy again. After seeing  his first food journal I could clearly see that the main issue was that he was eating processed foods/restaurant foods 80-90% of the time and home cooked meals about 10-20% of the time. I told him that to achieve his goals, he would need to start eating home cooked meals 80-90% of time and having processed/restaurant food 10-20% of the time. He could have easily said: "I run two businesses, there's no way I can do that!" "My wife doesn't currently eat that way, how am I going to?" "I have two kids, they won't eat this way." But he didn't complain, he didn't object, he just gave it a try, and he did an amazing job! He lost 20lbs over the course of 3 months, a healthy, sustainable amount of weight to lose that he won't immediately gain back because he wasn't on a crash diet. He lost 3.75 inches off his waist and 1.75 inches off his hips. Not only that, Jeremy's wife Heather decided to give this way of eating a try as well and she lost 11lbs, 7 inches off her hips 3 inches off her waist! They made it work with two kids and numerous responsibilities and so can you. This is normally the time of year when the motivation for that New Year's Resolution starts to wear off. Don't let it. Don't make excuses for letting your goals get away from you. Make a better decision. Be part of a program that can actually help you achieve your New Year's resolution this year. We can guide you, support you, and hold you accountable on your path to achieving your goals. There are only 2 more days to sign up for our Whole90 nutrition challenge, which starts on January 15th. The gym-wide Whole90 nutrition challenge is something we only do once a year, and it's 60% our normal one-on-one nutrition coaching prices. These discounts will not happen again in 2016. Click here to reserve your spot: https://crossfit-south-bend.myshopify.com/collections/nutrition-coaching/products/2016-whole90-reserve-my-spot-deposit Click here for all the details: http://crossfitsouthbend.com/2016-whole90-gym-nutrition-challenge/

2016 01 13

Simple Muscle Up Program

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]This is meant as a little journey for you on your way to getting a muscle up, know that there are quite a few ways to develop a muscle up, I've even done an another post on it a while back right here for a completely different progression.  There are soooooo many ways to develop them. But here is one way. In the diagram, what I mean by a clean pull up, is a pull up that is strict and smooth, that will get your clavicle at or above the bar and you have complete control over your body. In the diagram above, what I mean by a clean deep ring dip, can you control the rings on descent with a neutral ring position (not internally rotated) touch your shoulders to the rings, then ascend without overextension and internally rotating the shoulders? I also want the body hanging off the ground with straight legs. This is why we prefer strict movements in strength prior to the kip - there is a place for each within a specific context, but strict work will lay a better and safer foundation than kipping work will for a volume of gymnastics. Sure, you can get a muscle up with numbers that aren't exactly within the range of prerequisites above by kipping like hell, but here is what you are looking at... [/text_output][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/3"][promo image="13747" alt="" id="" class="" style=""]If you have below the prerequisites for strength, you have to have stellar technique, or at least a lot more than what you would need if you had the right amount of strength. Your chance for injury goes up - this also goes up or down depending on a lot of other factors - flexibility and stability in the musculature itself, the amount of volume you are performing, relative to the amount of volume you are adapted to, etc.[/promo][/vc_column][vc_column fade_animation_offset="45px" width="1/3"][promo image="13748" alt="" id="" class="" style=""]If you have exactly at the prerequisites of strength, the amount of technique you'll need will go down, as will the chance for injury...again this also goes up or down depending on a lot of other factors - flexibility and stability in the musculature itself, the amount of volume you are performing, relative to the amount of volume you are adapted to, etc. when you get your very first muscle up in practice, is not the time to immediately do 30 muscle ups for time.[/promo][/vc_column][vc_column fade_animation_offset="45px" width="1/3"][promo image="13749" alt="" id="" class="" style=""]If you have well over the prerequisites of strength, the amount of technique you'll need will go down greatly - not that you don't want to practice technique, as having high markers in both will result in your ability to hit big sets with beauty. the chance for injury will go down a great deal as well - assuming you have flexibility in that very stable area. The volume you are performing still does have a factor, its all relative to what ability level you are at, no one is safe from injury with stupid programming and neglect for flexibility and stability.[/promo][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion id="" class="" style=""][accordion_item parent_id="" title="Keep It Simple Gymnastics Strength Work" id="" class="" style=""]

 Simple Frequency Method 

1.Take what you are trying to improve, push ups, pull ups, ring dips, etc. and hit one max unbroken set. Divide that total number by about 50-60%, that is your starting rep set. 

For example:

Lets say Sally can hit 5 pull ups in one sitting, we are starting with sets of 2 (round down preferably when dividing, starting easier is better than starting too hard)

SIDE NOTE: If you cannot perform a repetition at what you are trying to perform, there are a ton of scaling options to start this at, for instance...

Push Ups: Incline Push Ups, Bench Press, Knee Push Ups, Negatives

Pull Ups: Isometric Holds, Negatives, Banded Pull Ups, Ring Rows

Ring Rips: Isometric Holds, Negatives, Static Dips, Seated Dips

WARNING: Negatives make new trainee's very sore, so be careful in progressing them, no more than 10% volume a week. maybe even adding in an extra rest day.

There are many more things you can do for accessory work - I like therabands or crossover symmetry for some shoulder prehab - but this post is for those of you who are doing this stuff from home or office and don't have access to a ton of equipment.

2. Start with an amount of volume of sets that feels easy, almost too easy

For example, lets begin with 6 SETS of 2 REPETITIONS.

3. The time of day to perform

These are to be spread as evenly throughout the day as possible, one in the morning, one at night, one at lunch, and the others sprinkled throughout - if you cannot make this work there are other methods of putting it all into one block of repetitions, but thats a story for another blog post. Performing 12 repetitions split evenly throughout the day has less chance to develop volume injury issues than doing 12 all at once. If you need things split into 2-3 sets a day, or all at once because you only have access to the equipment once through the day, thats a cause to sit down and chat with us about how to make that work.

4. Number of days per week

You'll perform, this every day of the week, with the exception of Sunday.

Monday 6x2

Tuesday 6x2

Wednesday 6x2

Thursday 6x2

Friday 6x2

Saturday 6x2

Sunday REST

5. Fatigue, Injury, Managing Volume. 

RULES:

*Every set should feel easy, it should never come close to failure

*You should never have to break technique to squeeze in a rep

*If you have mobility issues, address them before starting the program, you are adding volume to something, so things will tighten up a bit. If you add volume to a bad movement pattern and already tightened musculature and ignore correct movement patterns, you'll get injured.

*you can squeeze in a couple sets pretty close together, but that also increases your fatigue rate, so remember that.

*be careful of any other programs you may be doing on account that we don't program to suit YOUR volume of extra stuff you are doing, you may have to be intelligent enough to modify some movements that may push you over the edge.

6. Progressing.

Add a set, or a rep per week as recovery will allow, ONLY, and ONLY if the last week's sets were easy.

For example:

WEEK 1: 72 total weekly reps

Monday 6x2

Tuesday 6x2

Wednesday 6x2

Thursday 6x2

Friday 6x2

Saturday 6x2

Sunday REST

WEEK 2: 84 total weekly reps (14% jump in total volume)

Monday 7x2

Tuesday 7x2

Wednesday 7x2

Thursday 7x2

Friday 7x2

Saturday 7x2

Sunday REST

WEEK 3 : 108 total weekly reps (28% jump in total volume)

Monday 6x3

Tuesday 6x3

Wednesday 6x3

Thursday 6x3

Friday 6x3

Saturday 6x3

Sunday REST

WEEK 4 : 126 total weekly reps (16% jump in total volume)

Monday 7x3

Tuesday 7x3

Wednesday 7x3

Thursday 7x3

Friday 7x3

Saturday 7x3

Sunday REST

etc. Only climbing sets or reps as the last week should feel EASY - I don't like to jump more than 30% of total volume per week otherwise I noticed most people doing this (general population whose main job isn't recovering from an aggressive program) start to get little twinges and tweaks in the area worked on and usually results in a two week backpedal. But this volume of increase is depending on the athlete i'm working with as well - if you have all your ducks in a row, bigger jumps may be in order.

7. Continuing

Continue this until you hit your goal, or pass your goal, and remember - progress is NEVER a straight line. It has a few slants and zig zags in there, you may have a setback, and you may have to move in a few different directions to get to where you need to be. As you leave the area of the Novice and into intermediate, the more advanced methods and tools will become useful for you. Developing 1 pull up, is different from developing 20, which is different from developing a 150b weighted pull up. Remember that.

[/accordion_item][accordion_item parent_id="" title="Keep it simple Technique Work" id="" class="" style=""]Simple Technique Work Im going to throw some videos in here, but just remember, throwing in the attempts for muscle ups prior to having the strength to perform them, is asking for it. Technique and Skill work is meant to be non exhaustive, once you start to break technique on account of fatigue, STOP. just...stop. Keep in mind, there is much more out there than what is below, its just some good stuff that works, to some degree there can be a lot of personalization that goes into this with specific false grip work and transition work that fits your own needs. 10 minutes of practice works well Dip to upper arm support - Helps with both false grip and non false grip Toenail transition - better for false grip transitions Non false grip transition - This is video number one, he carries it through somewhere around 6 videos. False grip transitions - This is video number one of a few as well, continue through the videos a few good books - overcoming gravity by steven low, and freestyle by carl paoli. [/accordion_item][accordion_item parent_id="" title="Want us to program something specifically for you?" id="" class="" style=""]Want us to program something specifically for you? Click here to email us to let us know what you are interested in learning! Once you've emailed us, we'll look it over and give you the best idea of what its going to take to get you there.[/accordion_item][/accordion][/vc_column][/vc_row]

2016 01 11

CrossFit Wods 1.11.16 – 1.17.16 **Week 8**

By: 0

[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="New Stuff, Events, and Classes" parent_id="" id="" class="" style=""]New Stuff, Events, and Classes NUTRITION – WHOLE90 NUTRITION CHALLENGE PREREGISTRATION IS UP STARTING CROSSFIT – January Fundamentals Has Begun!  MOBILITY CLASS – 4 Weeks to less upper body pain – Begins Thursday January 7th SNOW AND SHOES! - http://crossfitsouthbend.com/snow-and-shoes/ SAVE THE DATE – PARTY! – CFSB Holiday Party – Saturday Jan 23rd ***Click for Details*** FREE – Whole Foods Grocery Store Tour New Swag Coming Soon! - Look to the blog for a post NEW CLASSES! Kids and Teens training has begun! click here for details[/accordion_item][accordion_item title="Some new posts!" parent_id="" id="" class="" style=""]Some new posts! Strict - Open Gym stuff Angie's Story - 13lbs lost while eating MORE food Sticking to your new years resolution Jeremy and Heather's Story Crossfit South Bend on CrossFit Radio Simple Muscle Up Program - CFSB[/accordion_item][accordion_item title="Monday 1.11.16" parent_id="" id="" class="" style=""]Monday 1.11.16 A. 2 Rounds :45 Seconds Contralateral Dead Bugs :15 Seconds Rest :45 Seconds Moose Antlers :15 Seconds Rest B. Every Minute on the Minute for 12 Minutes Odd Minutes - Power Snatch AHAP x 2 Even Minutes - Pull Ups x 10 For the pull ups, you'll do 10, or work for :30 seconds, whichever comes first. B. 6 Minute Amrap 5 Deadlifts 225/155 10 No Push Up Bar Facing Burpees Over Bar
  Notes: Power Snatch: I want it heavy but pretty. So pretty. Pull Ups: You can kip on the pull ups, if you are going to be performing in the open, here is a good chance to throw in chest to bar. Deadlifts: Again, pretty here. NPUBFBOB: Watch your foot position, try to land clean with your toes forward.[/accordion_item][accordion_item title="Tuesday 1.12.16" parent_id="" id="" class="" style=""]Tuesday 1.12.16 A. 2 Rounds :45 Seconds Pillar Hold Alternating Hand Reach :15 Seconds Rest :30 Single Leg Glute Bridge :30 Single Leg Glute Bridge :15 Rest B. 15 Minutes to establish Squat 5rm Compare to your prior Squat 5 from 12.10.15 C. 5 Rounds Max Bench Press at **a preferred heavy starting range of 10-17** 7 Box Jumps @ 30"/24" Score: Tonnage, Reps x Weight
Notes: Squat: We have been hitting Squat 5's this whole cycle, try to best your prior by 3-5% Bench Press: Really try to nail that initial rep range and then get after it from there Box Jumps: Don't choose a box height you are uncomfortable with. [/accordion_item][accordion_item title="Wednesday 1.13.16" parent_id="" id="" class="" style=""]So, my gymnastics speech that I do quite a bit, about being okay to look like an idiot? here is a gymnastics field trip that we did about 4 years ago - the dramatic music is a counterpoint to the horrible gymnastics being done at 1:45 on the clock. Wednesday 1.13.16 A. Handstand Kick Up Progression Handstand Walking Progression B. 3 x Max Reps Handstand Push Ups C. 3:00 Cal Row 1:30 Kossack Lunges (not scored) 3:00 10 Yard Shuttle Runs 1:00 Rocking Couch Stretch (not scored) 3:00 Jump Rope Singles 1:00 Banded WY Negative (not scored) Notes: No notes, just pay attention to the coach, and you don't get to move forward in a progression until you keep the body position in tight.[/accordion_item][accordion_item title="Thursday 1.14.16" parent_id="" id="" class="" style=""]Thursday 1.14.16 A. 2 Rounds 45 seconds SIDE PILLAR HOLD HIP DROP AND REACH Right 15 seconds Rest 45 seconds SIDE PILLAR HOLD HIP DROP AND REACH Left 15 seconds Rest 45 seconds Reverse Snow Angel 15 seconds Rest B. 3 Rounds 3 Minutes to perform Power Clean Heavy 3 Max Strict Chin Ups C. 3 Rounds 3 Minutes on - 1 Minute Rest 3 Hang Power Cleans 55-65% of heaviest 3rm for the day 6 Toes to Bar 9 Air Squats Notes: Power Clean: This isn't a huge climb, begin with a weight that is, or is damn close to 100%  of your heaviest 3,[/accordion_item][accordion_item title="Friday 1.15.16" parent_id="" id="" class="" style=""]Friday 1.15.16 A. 3 Rounds 30 Seconds Forward Facing Med Ball Series 10 Teapots Right 10 Teapots Left B. 15 minutes to establish Push Press 3rm C. For Time 50 Cal Row while partner holds double KB overhead (55/35) 50 Burpees while partner holds double KB in Front Rack (55/35) 50 Thrusters 95/65 while partner holds double KB by side (55/35)[/accordion_item][accordion_item title="Saturday 1.16.16" parent_id="" id="" class="" style=""]Saturday 1.16.16 A. 5 Rounds 21 Russian Kettlebell Swings 55/35 15 Thrusters 75/55 9 Burpees over bar rest 2 minutes between rounds scale so that you hit the GOAL GOAL is unbroken rounds - or same times/round with highest maintainable power.[/accordion_item][accordion_item title="Sunday 1.17.16" parent_id="" id="" class="" style=""]Sunday 1.17.16 A. 5 minutes burpee box jump overs rest 5 minutes 4 minutes of shuttles rest 4 minutes 3 minutes of power cleans 155/105 rest 3 minutes 2 minutes of wall balls rest 2 minutes 1 minute to perform max set of unbroken chest to bar pull ups[/accordion_item][/accordion][/vc_column][/vc_row]

2016 01 10

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