CrossFit South Bend

[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item parent_id="" title="What is testing week?" id="" class="" style=""]NOVEMBER TESTING WEEK -11.9.15 – 11.15.15 We program in 9 week blocks, with a 10th week testing week, then an 11th week of fun to clear your heads before the next training cycle starts. Read the wods below and try to prepare your week and your lifts, come in with a game plan, do a self check on how you are feeling this week as well to help decide what kind of lifts you are going for. So lets get after testing week. Oh, and sweet jesus, for the bench press and squat, if you need a spot, make sure you know how to spot - if you don't, ask someone who does. and If you want to know why you are doing a 5 or 3 instead of a 1, ask a coach and they will give you the answer ;)[/accordion_item][accordion_item title="Things coming soon at CrossFit South Bend" parent_id="" id="" class="" style=""]New stuff at CFSB Whats going on right now at CFSB? NEW CLASSES! Kids and Teens Training Program Welcome Week Signup is up! Super Awesome!! Free Wod Tracking Software for CFSB Members! Train Heroic is LIVE – download it now! CFSB Wellness Wednesday – What should I eat?! Swag! The shirts are back in stock, we sold out quick, come get them! Events: Wades Army 2015 THIS WEEK! Clinic: 60 Minute Rowing Clinic with Kendra Rask – November 12th 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="Monday 11.9.15" parent_id="" id="" class="" style=""]We are opening up the testing week with a few repeats, you'll see a lot of the same strength testers as repeats, but some of the conditioning wods may have changed. Try to find out what you did for the KB workout last time so you can crush it, or go heavier. Monday 11.9.15   Test 1 – Upper Body Pull Relative Strength RETEST 1 Single Max Reps Unbroken Strict Pull Up [/accordion_item][accordion_item title="Tuesday 11.10.15" parent_id="" id="" class="" style=""]Okay, during this testing week there is a lot of overhead work and shoulder endurance, we will be getting into the CrossFit Open stuff here pretty soon, and you need to start working on your shoulder mobility and prehab if you haven't. Don't forget, we have a mobility class you can sign up for, and personal training sessions if you want to go over some prehab. Here is a little prehab work from Diesel Crew. Just don't add volume to a shoulder disfunction, and know your limits. Tuesday 11.10.15 Test 1: Overhead Stability and Strength Max Effort Handstand Hold Option (1) Handstand Hold Option (2) Hold on with feet on 30″ Box   Test 2: Strength RETEST 20 Minutes to Find Push Press 1RM/3RM *within 2 months of finishing Fundamentals, perform a 3rm   Test 3: Endurance and Ability to tolerate pain Max Effort 2k Row *While you are on deck waiting to row, I'd like to see you perform 2-3 minutes of a kitchen sink stretch - followed by some dynamic arm work until you are ready to go Notes: Test 1: There will be 2 different options for this scaling (look up) Know your limitations, when you all kick up, it shouldn’t look like this. Make sure to keep a good midline position overhead, stretch your wrists out beforehand. Test2 & 2.5: It is no accident that the handstand hold was done prior to this, its to prep for the stability and midline control to prime the push press. Push Press Jerks don't count, especially slow jerks - NSFW After that we will be hitting up a certain style of muscle fiber test to see how many reps you can get out of a high percentage of your max.  If you want to know more about this google hatfield muscle fiber test. Our test doesn’t have the luxury of waiting 15 minutes between the lift and the test, so you are seeing a short turnover between them, lets see how fast your battery recharges between a max lift and a max rep scenario. Test 3: While one team is going with the 2k, we will be performing the kitchen sink stretch during the rest periods. Use your average 500 times to pace this one out. Feel like you need a lot of rowing practice? you are in luck, because on Thursday we have a rowing clinic with a few spots left! Click here to check it out http://crossfitsouthbend.com/kendrarow101215/[/accordion_item][accordion_item title="Wednesday 11.11.15" parent_id="" id="" class="" style=""]Switching the max height box jump this time to a max distance broad jump, we want to test some form of vertical/horizontal hip displacement during this testing week, the others are repeats today. Wednesday 11.11.15 Test 1: Explosiveness 8 Min to find Max Distance Broad Jump   Test 2: Power RETEST 20 Min to find Power Clean 1RM/3RM Hang Power Clean   Test 3 Percentage Based Metcon Tester Every 30 seconds Perform 2 Power Cleans @ 75% 1RM/ 80% 3RM 1 Ball Slam *** every round increase by 1 ball slam until you are unable to complete the work load. Score is total reps and power cleans count towards the reps Notes: Test1: You must land above parallel on the box. The reason being to reinforce max vertical displacement, along with priming the power clean landing. We are looking to test the power in your initial hip extension, NOT your ability to tuck your knees under in a self fellating (also, not a word) position. There is a time and a place for the tucking variation, just not today. Another point, this is the second time I’ve referenced going down yourself on the blog…if anyone is keeping count. I’ve also linked my favorite video explosion for reference. And…again, be mindful and know you limitations, I don’t want any stitched up shins today. Test 2: Open up the night before with some nice couch stretching, I want you to be able to really take advantage of that full extension. This will also help with the Box Jump. but.. Lets talk Don’t make stupid jumps with percentages. Don’t let your ego get in the way. Some of this stuff applies here, but this is pertaining to a Olympic Weightlifting Comp, this is a bit different. I am just saying, I’d better see percentages written out on your board. Notice he uses a 100kg opener so it makes your percentage work there pretty easy. Test 3: Move smooth back and forth, again, this one is a death by, so PAY ATTENTION TO THE CLOCK. You’ll get punished for not transitioning fast enough, and moving the bar slow. Oh, and that ball slam you just did that you didn’t catch? it didn’t count. Even the last rep.[/accordion_item][accordion_item title="Thursday 11.12.15 WADES ARMY" parent_id="" id="" class="" style=""]Thursday 11.12.15 Test 1 20 Minutes to Find Bench Press 1RM/5RM Test 3 Upper Body Strength Endurance "Wades Army" 5 Rounds 11 One arm DB Snatches 50/35 12 One arm DB Thrusters 50/35 11 Weighted Pull Ups 50/35 Notes: Test 1: You can typically use the same kind of scheme here that you use for your squats in regards to warm up percentages. Make sure you have a spotter, AGAIN. We prefer a handoff for safety reasons, make sure to practice this during the lighter weights to get into a groove with your partners. Also, don’t touch the bar unless you A. are sure the lifter will not get the rep B. the lifter is in danger remember, once you touch the bar, you have made the athletes lift not count. None of this, It’s all you bro Now lets hit the bench Test 2: We have Wades Army today, we are turning it into a tester of overall shoulder endurance. Our last testing week on this day we worked push ups and ring rows as an amrap, this one will be vertical pulling and vertical pushing (and a lot of it) so get some mobility in the night before, and use intelligent weights.[/accordion_item][accordion_item title="Friday 11.13.15" parent_id="" id="" class="" style=""]Friday 11.13.15   Test 1: Strength RETEST 20 Minutes to Find Deadlift 1RM/5RM Test 2:  How good are you at fatigued double unders? 7 Minute Amrap 3 No Push Up Burpees 6 Double Unders 6 No Push Up Burpees 12 Double Unders 9 No Push Up Burpees 18 Double Unders 12 No Push Up Burpees 24 Double Unders 15 No Push Up Burpees 30 Double Unders 18 No Push Up Burpees 36 Double Unders The No Push Up Burpees move up by 3's, the Double Unders move up by 6's. Notes: Test 1: Place a 45lb plate on the upper back, and have a 45lb plate under neath the individuals quads. Must maintain a flat back, and hands may not touch each other. You are done when one of the following scenarios occurs (1) muscle fatigue sets in (2) if quads come in contact with plate (3) you get one warning on a movement fault, a 2nd movement fault results in the termination on the hold. Don’t give up on this because “you got bored” or it started to get “kinda hard” I want you shaking down there when you are about to fail. Maybe not like this…But that is the best google result I got from “Twerking in plank position” Then I blacked out, and woke up an hour later and cleared my internet history. Test 2: Hopefully the pillar test got your trunk primed up for that tension you’ll want to create through the midline during the deadlift. Check your ego, our coaches are clever.  They know when you should call it, whether you are rounding because of your body awareness, strength, mobility, any of those…you are rounding none the less and should call it. They aren’t out to get you, they are there to keep you as safe as possible. Very often its not a cueing issue, meaning if we see you consistently rounding it may not be a magical cue that is the fix, it could represent a few weeks of mobility work, so ask a coach and we will help you out. Percentages warming up may be a little different with this, T-nation has some pretty good guidance with this here.The typical general overview is less volume, you don’t want to smoke your CNS prior to the attempt. Test 3: You should be a little fatigued from pulling and horizontal/vertical shoulder work yesterday - enough to make it harder  to perform double unders today. You'll be rewarded on your ability to be efficient on this one.[/accordion_item][accordion_item title="Saturday 11.14.15" parent_id="" id="" class="" style=""]Saturday 11.14.15 Test 1: 8 Minute amrap 30 Calorie Row 30 Burpees over the bar 30 Hang Power Cleans 135/95 Notes: Short and fast today, they didn't have burpees in the last years open, but you never know...I wanted a workout today that will reward going to that dark place on the rower at the end.[/accordion_item][accordion_item title="Sunday 11.15.15" parent_id="" id="" class="" style=""]Last day of testing week, make sure your are stretching your shoulders out prior to this one everyone. Sunday 11.15.15 21-15-9 Overhead Squats 95/65 Toes to Bar Notes: We will be working some efficiency on Toes to Bar warm up work today, Overhead Squatting is a different story, we will really grease the groove with it and get some mobility and volume into the warm up.[/accordion_item][/accordion][/vc_column][/vc_row]