Quads and Hip Flexor Mobility

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]This last weeks mobility was Quads and Hip Flexor Mobility - cruise through these videos and stick with what works best for you. Typically one of the first places to go when people are complaining of low back pain, is the hip flexors. This issue is pretty prevalent in today’s society, in which for most of our day we find ourselves sitting down. Something we’re not really made to do for extended amounts of time. Sadly, this is somewhat unavoidable, given we need to earn a paycheck. The hip flexors, or less commonly the Iliacus and Psoas aid in flexion of the hips, and rotation of the spine in the thoracic and lumbar regions. When these muscles get tight, all kinds of funky stuff can send a good lift awry. Lumbar rounding, inability to “shoot the hips”, amongst assorted other fun actions, including the increased risk of injury. Due to the nature of both our jobs and hobby, we’ll find ourselves in a compromising position quite frequently throughout the day, making it imperative that we mobilize the body and make sure it’s up to snuff and prepared for any activity. Get in one video a day and see what works best![/text_output][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGN1NEcnNHWlZJX3clMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGU19ETFozNUdGckklMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGVFF6M3Y1cUpXTWclMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGLVJZTVYwc2FsdzglMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGZHpoejY3bFhrQUUlMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGSmF3UEJ2dGY3UXMlMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row]

2015 11 24

Wade’s Army 2015 Wrap Up

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Thank you to everyone who had a hand in contributing to our Wade’s Army fundraising efforts. Whether you made a donation, shared a post, liked a picture, told others about it or participated in our 5% day, it all made a huge difference. Now that the dust has settled and we have some concrete numbers, some pretty amazing things happened. In total we were able to raise $4,306 through our gym page + $2,047 from our Whole Foods 5% day for a total of $6,353!!! In 2013 and 2014, we had a total of $6,636 COMBINED! In one year alone we almost matched that, and we raised the largest amount of all gyms.  Wade’s Army was able to $109,824, and we accounted for 5.8% of that.

Thank you again for making this year so special ​and for being such an awesome community! Please continue to spread awareness for Wade's Army and neuroblastoma all year long!

2015 11 23

SNOW! snow snow snow. snow.

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Yes, check it out, there is snow outside. So lets go over some Snow related details.
  1. Shoes: Again, there is snow, on the ground, at this very moment. Which means when you go outside and step in it - it turns your feet into sloppy wet salt and dirt covered sponges. Please try to bring a different pair of shoes to train in. or drive a hover round from your car to the gym so that you don't track a bunch of dirt in here.
  2. Being on time: You'll have to get up earlier, and clean your car off, and maybe warm it up, and maybe jump it (you should all have jumper cables by the way) - take a flamethrower to it and read the wod ahead of time while your car is thawing out so you are prepared to jump into class. Whatever you have to do just know that you may have to wake up/get your shit together earlier, so that you get here on time. People drive slower or irresponsibly fast when it begins to snow - so prepare for worse traffic that you may have to cut through. But even if you DO leave late, this brings me to my next point.
  3. Driving: Don't drive like a maniac. Every year we had a lot of students that have never driven in snow before. Go out to a parking lot and drive around for a while to get a feel for it, because each year we have at least one student that gets into a fender bender. If you are late to CrossFit, even though we don't like it - don't speed here just to get here on time.
  4. Class cancelations/delays? We will post any kind of delays or cancelations in two places on the blog - one as a post on the daily wod page, and two - as a banner on the top of the page.
  5. Holidays - most of the time we are closed holidays unless we post some abbreviated open gym hours. So just look for that as an individual blog post - again, on the wod page.

2015 11 23

Wods 11.23.15 – 11.29.15

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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=""]Happenings at CFSB HOLIDAY CLOSINGS - CFSB will be closed Thanksgiving and the Friday after. Weather! - Snow snow Snow SNOOOOWWWWW Memberships - A note about membership holds over the holidays We could use your help! SMBHC Holiday Drive Classes - December Fundamentals sign up is here! Begins December 1st Classes - What does a Kids Training Class look like? NEW CLASSES! Kids and Teens Training Program Welcome Week Signup is up! Want your own Private group weightlifting workshop? Click here to contact us Super Awesome!! Free Wod Tracking Software for CFSB Members! Train Heroic is LIVE – download it now CFSB Wellness Wednesday – Food Quality v.s. Food Quantity Fundraisers: “One Dime at a Time Fundraiser” – Saint Joseph Health System Our WIFI: Hey all, new wifi settings for “CFSB Public” If you want to use our wifi, when you connect it will ask you to check into Facebook to use it![/accordion_item][accordion_item title="This Weeks Programming Explained" parent_id="" id="" class="" style=""]Hey there everyone You'll see a few things added/changed into this weeks programming in Wods 11.23.15 - 11.29.15.
  1. We are forcing some awareness/trunk stability/core work  a few more days out of the week, we have been noticing a trend of not being aware of what is happening to your back during a lot of pulling movements, so lets try to shore that up.
  2. Programming shifting - we will be alternating some of the days on the programming now so that you'll squat/push/pull on some different days so if your schedule is fixed, you'll be hitting some different things on some different days.
  3. The skill work primarily will be Olympic Weightlifting through the 9 week block - we are shifting the gymnastics to Wednesday and sometimes on the weekends. We are going to drill some touch and go work for the open, and a lot of positional work with weightlifting i.e. landing under the bar, hitting a GOOD position while landing under the bar, good back positions on the first pull. etc.
  4. We are bringing our handstand push up progression back on Wednesdays, we may do some kipping skill work, but you really shouldn't worry about that until you have a decent amount of strict handstand push ups in the first place.
  5. You'll be seeing very CrossFit Open specific workouts, time domains, movement training practice, on the weekends - with some work pertaining to...
Knowing your own abilities -Setting a realistic plan and sticking to it What movements you'll run into, what movements you'll either have, or you won't Gaming a workout vs going unbroken Positive self talk and dealing with pain Using the timer to your advantage Touch and Go work What gear to use and when / Equipment setup Using video feedback from the wod Getting judged Training v.s. Testing Keeping yourself accountable while competing     [/accordion_item][accordion_item title="Monday 11.23.15" parent_id="" id="" class="" style=""]Monday 11.23.15 A. General Warm Up  Coaches Warm Up B. Trunk Stability/ Awareness - Upper Back Prehab  3 Rounds 30 Seconds Dead bug home base 15 Seconds Rest 30 Seconds Childs Pose 15 Seconds Rest C. Strength  15 Minutes to Find Push Press Heavy Triple D. Wod  5 Rounds 60 Seconds to perform Front Squat x 5 - AHAP 60 Seconds to perform Double Unders x 30 Notes: Front Squats - These are pulled from the floor and are as heavy as possible score is weight used for front squats. Double Unders - You either finish 30 and rest the remainder - or - if you have no chance in hell of getting 30 doubles, just do max doubles under reps or double under attempts in 30 seconds. The only time I'll recommend singles is if you absolutely don't have singles.
Notes for CrossFit Open Competitors: Try to perform those double unders unbroken.[/accordion_item][accordion_item title="Tuesday 11.24.15" parent_id="" id="" class="" style=""]Tuesday 11.24.15 A. Warm Up Coaches Warm Up B. Trunk Stability/Hip Prep  3 Rounds 30 Seconds Pillar 15 Seconds Rest 30 Seconds Elevated Hip Bridge 15 Seconds Rest C. Strength Deadlift 5.5.5 8 Minutes to warm up to your first set then perform a Deadlift heavy 5 at the top of each 3 minute mark. D. Wod Alternating Tabata 8 Rounds 20 Seconds Max Reps Pull Ups 10 Seconds rest 20 Seconds Max Reps Ball Slams 10 Seconds rest Score is total reps Notes: Deadlifts - The first set should be on the medium side of heavy, build to a heavy 5. No "redo's" if you feel like you could go heavier, plan that shit out and go for it. NEW RULE JUST FOR TODAYS BALL SLAMS - catch the ball for Rx'd as always - but you have to catch the ball with your hips below parallel (in a squat) Yeah...thats right, we said that. Pull ups - If you cannot perform pull ups without a band, or kip - do ring rows today. Before you ask for today, yes, you can kip.
Notes for CrossFit Open Competitors - all of your pull ups should be hitting chest to bar - or at least giving it your damnedest to do so.[/accordion_item][accordion_item title="Wednesday 11.25.15" parent_id="" id="" class="" style=""]Wednesday 11.25.15 A. Warm Up Coaches Warm Up B. Gymnastics Strength  8 Minutes to warm up to your first set 3 Rounds At the top of each 2:30 minute mark - perform max reps handstand push ups C. Wod EMOM 2 Burpees then 2 more burpees each minute until you die...or give up. Score is total number of burpees completed
Notes: Handstand Push Ups - you can transition to the next level once you've hit 12 repetitions. never done these before? settle into a progression that allows for an 8-12 range Progression is as follows Developing Scaled Push Ups: 30" Chest Elevated Push Ups  -->  20" Chest Elevated Push Ups  -->  10" Chest Elevated Push Ups From Push Ups to Overhead Position: Push Ups  -->  10" Feet Elevated Push Ups  -->  20" Feet Elevated Push Ups   -->  30" Feet Elevated Push Ups Full Inverted Handstand Push Up with Risers: Handstand Push Up  to 4.5" riser -->  Handstand Push Up  to 3.0" riser  -->  Handstand Push Up  to 1.5" riser Handstand Push Up -->  Kipping Handstand Push Ups
Notes for CrossFit Open Competitors: Don't play with kipping in the handstand push up until you have developed strict handstand push ups that are pretty...that is a recipe for injuring your neck.[/accordion_item][accordion_item title="Thursday 11.26.15 CLOSED" parent_id="" id="" class="" style=""] Thursday 11.26.15 CLOSED Happy Thanksgiving!!! A. At home workout If your schedule allows Accumulate 5 minutes in a handstand hold every time you break perform 10 no push up burpees B. Stretch for 30 minutes, find some tight spots and get after it. Squatting Shoulders[/accordion_item][accordion_item title="Friday 11.27.15 CLOSED" parent_id="" id="" class="" style=""]Friday 11.27.15 CLOSED A. Perform at home 8 Rounds 20 Seconds max air squats rest 10 seconds 20 seconds max push ups rest 10 seconds 20 seconds max sit ups rest 10 seconds [/accordion_item][accordion_item title="Saturday 11.28.15" parent_id="" id="" class="" style=""]Saturday 11.28.15 A. Kipping Toes to Bar Warm Up B. Touch and go Power Clean Warm Up C. Wod 20 Minute amrap 15 Power Clean 115/85 20 Toes to Bar 25 No Push Up Burpees over Bar
Notes: Set some realistic expectations with this workout before you come in. Try to figure out what your score will be based off of what you think you can pace it at.[/accordion_item][accordion_item title="Sunday 11.29.15" parent_id="" id="" class="" style=""]Sunday 11.29.15 A. Shoulder Prep Work B. Box Jump Skill and Cadence work Shoulder to Overhead Practice C. 9 Minute amrap 25 Shoulder to Overhead 75 15 Box Jumps 20 Shoulder to Overhead 105 15 Box Jumps 15 Shoulder to Overhead 135 15 Box Jumps 10 Shoulder to Overhead 165 15 Box Jumps Max Shoulder to Overhead 210 in time remaining[/accordion_item][/accordion][/vc_column][/vc_row]

2015 11 22

Kids Training Class Structure

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We've had the question a few times before our new Kids Training Class begins - How is your Kids Class structured? Whiteboard (3-5 Min) We start off our Kids Class (ages 5-9) with some talking at the whiteboard. We keep it fun - draw pictures of the workout and the movements and how we would like them to perform the movements. This is a good time to get any questions out there that the kids may want to ask or to simply talk so they can get their own ideas and suggestions out there - we like for the kids to explore their own ideas during class as well! Warm Up (3-5 Min) Moving from there into the warm up- at this age we are going to stick to games and skill based work so that the kids get all of the repetition they need to understand the movements - but have enough fun so that they stick with our warm up. This is going to have a lot of similar positions to something you'll see in the workout. For Example: If the workout has pull ups and air squats in it, we may perform one, the other, or both of the below warm up games. Bar Games - working on hanging from the bar, shuffling side to side, rotating on the bar - to warm up the grip and awareness of an active shoulder. Musical Medicine Ball - The kids will lunge/duck walk/bear crawl around the medicine balls while we play music, once the music stops - they must sit in a squat position hovering above the ball to claim that ball! Focus and Skill Work (5-8 Min) From here we slow it down and work on technique work, it's long enough to begin to develop the skill or continue advancing other skills, but short enough so that we won't lose their attention. This can involve technique work, talks about nutrition, stretching, or a little of each - We prefer this is at a slower pace than a game and non-exhaustive so that the kids can really dial in their technique. Workout (5-10 Min) The workout of the day will be between 5-10 minutes and based off of the skills they have learned earlier that day. It will most likely be an amrap so that we all finish on time, and at the same time. There also may be team workouts, but won't be terribly complicated for this age group. We do encourage writing the score on the board as we feel it helps with responsibility to track your repetitions and rounds. For example. 10,9,8,7,6,5,4,3,2,1 of... Pull Ups on our Kids Bars Air Squats Cool Down Game (5-10 Min) These are meant to further enforce good movement and to lower the heart rate from the workout in an appropriate manner - this can almost be an extension of the workout as well. We want these to be explained and understood quickly, so they won't be complicated. DodgeBall - if you get hit, you move to the side and perform 5 Burpees and then you can get back in the game! Leapfrog Races - Form the kids in a line, and have a leapfrog race across the astroturf! ***We hope this gives you a better understand of what we will be teaching and coaching your children.  I know there are many excited kids and parents who are looking forward to our program starting up as are we !!!! Interested in learning more? click here to find out how you can get Wednesday December 2nd, and Saturday December 5th for free!  

2015 11 19

How to start CrossFit this month

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]Want to know How to start CrossFit this month? Our  Fundamentals Course is always right around the corner! Interested in signing up for TWO FREE WEEKS! Click here to do it. Want some Details? Scroll down to check out the schedule or any other details you may want to know about.[/text_output][accordion][accordion_item title="What is the monthly Fundamentals schedule?" parent_id="" id="" class="" style=""]2015 - 2016 Fundamentals Start Dates:  Our Fundamentals program begins on a Tuesday each month, and runs 12 classes in succession. The start date for each month is listed below.
December Fundamentals: Tuesday, December 1st (exception: 3 weeks long due to holidays)
January Fundamentals: Tuesday Jan.5
February Fundamentals: Tuesday Feb. 2
March Fundamentals: Tuesday March 1
April Fundamentals: Tuesday April 5th
May Fundamentals: Tuesday May 3rd
June Fundamentals: Tuesday May 31st
July Fundamentals: Tuesday July 5th
August Fundamentals: Tuesday August 2nd
September Fundamentals: Tuesday August 30th
October Fundamentals: Tuesday September 27th (to avoid Thanksgiving)
November Fundamentals: Tuesday Oct. 25th (to avoid Thanksgiving)
December: Tuesday Nov. 29th (exception: 3 weeks long due to holidays)
Class Times:
Tuesday 8:30am OR 7:00pm Thursday 8:30am OR 7:00pm Saturday 9:00am THAT SCHEDULE DOESN'T WORK FOR ME! You may want to check out our Accelerated Fundamentals Course then!​ Which you can check out by clicking right here![/accordion_item][accordion_item title="I don't want to wait, I want to start tomorrow!"]If you don't want to wait to start until our next scheduled Fundamentals, and you'd like to start the Fundamentals RIGHT NOW! We also offer an Accelerated Fundamentals, which you can check out by clicking right here! With that you get 6 personal training session to get you ready for class, along with 3 free weeks of CrossFit afterwards! The sessions are scheduled at your convenience.[/accordion_item][accordion_item title="I'd like to sit down and chat with you a bit first, I have questions! "]Want to sit down and discuss your goals and how we plan to meet them? Easy, click here to schedule a Free No Sweat intro During the No Sweat Intro we will meet for a private 20 minute chat about your goals, and what CrossFit South Bend can do to help you achieve those goals. No pressure, no obligation. Just a chance to see if CrossFit South Bend is a good fit for you.[/accordion_item][accordion_item title="But I'll be missing a few classes"]If you will be missing a Fundamentals class, no worries, we can do some make up work to catch you up. Try not to miss as many as you can though because each one builds on the prior class. But if you have to, just email Brandon@crossfitsouthbend.com and we will get it organized for a makeup during the Fundamentals. We usually allow up to 2 missed sessions, if you are going to be missing 3 or more, you may want to consider an Accelerated Fundamentals here.[/accordion_item][accordion_item title="Signing Up for a membership"]The first two weeks of each month are free! We want people to give CrossFit a good honest try before they decide whether or not it is for them. After that first two weeks if you decide CrossFit is for you, you can sign up and continue out the rest of the month. You can find out prices right here[/accordion_item][accordion_item title="Want to sign up and already know how to perform CrossFit?"]
Already well versed in the Olympic lifts, power lifts, gymnastics, and CrossFit movements?
[/accordion_item][accordion_item title="Questions about anything"]If you have questions, don't be afraid to ask any of us! Our office and inboxes are always open! You can also check out our website for more info about our programs, prices, programming, and schedule at www.crossfitsouthbend.com  Other than that, we will expect to see you in here on your start date! Click here to email us if you have any other questions. [/accordion_item][/accordion][/vc_column][/vc_row]

2015 11 18

Mobility Series – Glute and Hip Capsule

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][text_output]Mobility Series - Glute and Hip Capsule This last mobility series was set to fix some of that ass lamination you have going on - and we are going to get right into it - causes? sitting all day and turning your toes out tack the tissues down, and create slack in the area which traps them in a shortened state and smokes your external rotators. Also, lets talk about back pain. Your glutes are responsible for extending your hips and trunk - when these tissues get tight, generating force through your primary engine becomes difficult. Think about it like this if you can’t open your hips to full extension, the only way to achieve and upright torso is to overextend, forcing the musculature of your trunk and lumbar region to stabilize around your bad position. What happens? you lose the ability to generate force and end up with hip and low back pain. Your ASSignment? Work through the mobility work at about 2:30 - 4:00 each side! There are a few different variations here that we hadn't done in class, enjoy! http://www.crossfitsouthbend.com/mobility-series-glute-and-hip-capsule[/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGdVEyVDd5Wi0tQTglMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI0MjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGckZ6Y2RxbDlhZ00lMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGSVpUVWF6Q2gyb1klMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI0MjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGV3F3eWxWaUo1bVklMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI0MjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGVVkzMUo1QmVLcmclMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGd3J6dmg4eEk1TTglMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGXzcxM2g2aXVnMzAlMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row]

2015 11 17

Reload Week 11.16.15 – 11.22.15

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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="A couple new things at CFSB!" parent_id="" id="" class="" style=""]HOLIDAY CLOSINGS - NOTICE - WE ARE CLOSING ON THANKSGIVING - 26TH AND BLACK FRIDAY - 27TH!! Whats going on right now at CFSB? NEW CLASSES! Kids and Teens Training Program Welcome Week Signup is up! Events - Massages with Missy Biek - November 21st - Sign up is available now! Want your own Private group weightlifting workshop? Click here to contact us Super Awesome!! Free Wod Tracking Software for CFSB Members! Train Heroic is LIVE – download it now! CFSB Wellness Wednesday – There's more to health than nutrition Fundraisers: “One Dime at a Time Fundraiser” – Saint Joseph Health System Our WIFI: Hey all, new wifi settings for “CFSB Public” If you want to use our wifi, when you connect it will ask you to check into Facebook to use it![/accordion_item][accordion_item title="Reload/Deload week, what is it?" parent_id="" id="" class="" style=""]Reload Week - What is it? Last week was a testing week, and on account of that, we will be deloading Monday – Friday of this week. For some of you, you should need this if you have been training frequently enough. We program these out for the high end of people that are training hard 3-5 times week. So you'll see some light percentage work mixed in with some accessory movements, then we will have a little fun over Saturday and Sunday. So come in and get some work done while you wait for the next cycle... Deloading 101: What is a Deload and how do you do it? – Breaking Muscle How to properly Deload – EliteFTS[/accordion_item][accordion_item title="Monday 11.16.15" parent_id="" id="" class="" style=""]Monday 11.16.15 3 Rounds 5 Squat @50% 1RM/ 60% 5RM 3 Box Jumps 24/20 5 Squat @55% 1RM/ 65% 5RM 3 Burpees 5 Squat @60% 1RM/ 70%5RM 3 Burpee Box Jumps Rest 3 minutes Notes: Move through at a steady pace, use your percentages based off of your own respective numbers.[/accordion_item][accordion_item title="Tuesday 11.17.15" parent_id="" id="" class="" style=""]Tuesday 11.17.15 3 Rounds 5 Push Press @50% 1RM/ 60% 5RM 8 Plyo Push Ups, doing a push up on a single plate and then laterally transition into another push up. 5 Push Press @55% 1RM/ 65% 5RM 1-3 Wall Walks 5 Push Press @60% 1RM/ 70%5RM 10 Banded Tricep Extensions Rest 3 minutes[/accordion_item][accordion_item title="Wednesday 11.18.15" parent_id="" id="" class="" style=""]Wednesday 11.18.15 A. Full Thacker Method B. EMOM X10 3 Power Cleans @ 55-60% 1RM/ 65-70% 3RM 10 Double Unders D. Extra Credit Pick One or Any Combination of the following movements, and just move at a steady pace for 10-20 minutes. Weighted Walk Rowing Sled Drags w/ 1-2 45lbs plates[/accordion_item][accordion_item title="Thursday 11.19.15" parent_id="" id="" class="" style=""]Thursday 11.19.15 3 Rounds 5 Floor Presses @50% 1RM/ 60% 5RM 8 Ring Rows transitioning to the top of the two plates. 5 Floor Presses @55% 1RM/ 65% 1RM 10 Dynamic Med Ball Toss 5 Floor Presses @60% 1RM/ 70%1RM 10 Seated Med Ball Toss Rest 3 minutes[/accordion_item][accordion_item title="Friday 11.20.15" parent_id="" id="" class="" style=""]Friday 11.20.15 A. Ninja Get Up Series Ninja Get Up Ninja Get + Box Jump Ninja Get Up + Lunge Ninja Get Up + Lunge + Step up B. Every 30 seconds for 15 Minutes 1 Deadlift @ 55-60% 1RM/ 65-70% 5RM C. Extra Credit 3 Rounds Max Bent Over Rows (weight so that you have a hard 10-15 range) 10 Hammer Curls [/accordion_item][accordion_item title="Saturday 11.21.15" parent_id="" id="" class="" style=""]Saturday 11.21.15 If you've never done Fran or Filthy 50, get your ass in here and have some fun with these two wods before we get into the next cycle. "Fran" 21-15-9 Thrusters Pull Ups[/accordion_item][accordion_item title="Sunday 11.22.15" parent_id="" id="" class="" style=""]Sunday 11.22.15 "Filthy 50" For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders[/accordion_item][/accordion][/vc_column][/vc_row]

2015 11 15

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