CrossFit South Bend

Hey everyone, word on the street is that there is a bad flu going around...if you get sick, please, take the week off of training, being in close quarters gets everyone else sick pretty fast. So...stay away for a while.

[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="New Stuff at CFSB" parent_id="" id="" class="" style=""]New Stuff at CrossFit South Bend Events: CFSB Halloween Party Details! Clinic: 60 Minute Rowing Clinic with Kendra Rask - November 12th Getting Started! November Fundamentals Details are up! Classes: October Mobility – 4 Week Shoulder Fix Big Deal! 5% Day at Whole Foods for Wades Army Events: Ladies Night Pumpkin Carving Events: Bring A Friend Day and Barbells for Boobs: October 24th at 9:00am  Nutrition: Last Weeks Wellness Wednesday – Which Fats are Healthy? Events: Wades Army 2015 Also: If you have the Flu... Classes: Mobility Schedule Change Events: Wod with Warriors Nov 7th 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! Hold up for even NEWER stuff coming next week![/accordion_item][accordion_item title="Monday 10.19.15" parent_id="" id="" class="" style=""]Monday 10.19.15 A. 15 Minutes to find Push Press 1.1.1.1 Compare to 9.8.15 *fundamentals perform 3's Between some of your sets, perform 3x12 of Floor Facing Angels B. 3 Rounds 10 Front Squats AHAP 200m Run Notes: For the wod, this is as heavy as possible (the front squats) but you'll have to pull it from the floor, so that will be a limiting factor for a lot of you. Do some Front Rack mobility the night before

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Crossfit Competitors Notes: Work on going unbroken in your front squats, try to make it hurt

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    [/accordion_item][accordion_item title="Tuesday 10.20.15 Whole Foods 5% Day for Wades Army Today!" parent_id="" id="" class="" style=""]Don't forget! Today is Wades 5% day at Whole Foods!  Tuesday 10.20.15 A. 15 Minutes Deadlift 5rm B. 12.9.6 Power Cleans 135/95 Strict Chin Ups Notes: We've done nothing but Deadlift 5rms this cycle - so you should all pretty much have something to go off of. Get after it today. I would prefer you included (amy tried to change the word to include instead of included, I know its wrong but I am leaving it in)  power cleans into your Deadlift warm up - that way you figure out your weight moving forward into your workout. Ring Rows are acceptable for a scaling.

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  Crossfit Competitors Notes: Same thing as yesterday, you will see a theme here, try to hit your sets unbroken

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[/accordion_item][accordion_item title="Wednesday 10.21.15" parent_id="" id="" class="" style=""]Wednesday 10.21.15 A. 3 Rounds Max L-Sit Hold Max Top of the Pull Up Hold Max Wall Facing Handstand Hold B. For Time 600m Run 60 Box Step Ups 24/20 60 Kettlebell Swings 55/35 60 Bodyweight Lunges 60 Wall Balls 20/14 - 10/9 60 Burpees 60 Double Unders 20 Minute cap Notes: Scoring goes like this... Every uncompleted rep equals 1 second that is added to the time cap at the end.

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Crossfit Competitors Notes: Come up with a game plan, and when you think you'll hit each section, afterwards see how accurately you stuck to your game plan and if you pegged your times

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[/accordion_item][accordion_item title="Thursday 10.22.15" parent_id="" id="" class="" style=""]Thursday 10.22.15 A. 20 Minutes of Clean Skill Work B. 150 Push Ups for time Note: Every time you break perform 8 Russian Twists with Kettlebell 55/35 **15 Minute time cap If you do not finish in the time cap - each rep you have remaining counts as a second that is added to the final time. For instance 100 Push ups in 15 minutes Score is 15:50 Notes: Keep the push ups clean

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Crossfit Competitors Notes: Hit big sets in the push ups, don't game it, just go unbroken each time and go to failure

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  [/accordion_item][accordion_item title="Friday 10.23.15" parent_id="" id="" class="" style=""]Friday 10.23.15 A. 20 Minutes of Jerk skill work Between some of your warm ups sets, perform 3x12 of Floor Facing Angels B. Teams of Two - NFT 4 Rounds 6 Rope Climbs 10 Tire Flips *Alternate reps with your partner To quote Savannah - Not for time, does not mean not for effort.

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  Crossfit Competitors Notes: Do all of your rope climbs back to back, and go heavy on the tire flips

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  [/accordion_item][accordion_item title="Saturday 10.24.15 *Barbells for Boobs and Bring a Friend Day" parent_id="" id="" class="" style=""]Saturday 10.24.15 Grace 30 Clean and Jerks for time 135/95[/accordion_item][accordion_item title="Sunday 10.25.15" parent_id="" id="" class="" style=""]Sunday 10.25.15 A. Every minute on the minute for 20 minutes Odd Rounds 3-7 Chest to Bar Pull Ups Even Rounds 3-7 Overhead Squats 95/65 B. Row#1 = Row 500m rest 3 minutes Row #2 = Row max distance in the time it took you to Row#1 rest 3 minutes Row #3 = Row distance for time from Row#2[/accordion_item][/accordion][/vc_column][/vc_row]

SCHEDULE OF DAYS EVENTS FOR BARBELLS FOR BOOBS ALL CLASSES ARE CANCELED! This is the only schedule we will have below. Barbells for Boobs - Everyone shows up 9:00 9:00 sharp - warm up 9:30 1rst heat 10:00 bring a friend day surprise wod 10:30 *possible second heat **Note: Prepare for a possibly long day, if you want to be in the first heat of something, show up ON TIME and get your name on the board for the heats. The first 15 people that show up are going first! WE BEAT OUR GOAL! Thanks to some of the amazing people on our Barbells for Boobs page, we have exceeded our $1000 goal at $1115, we have now raised the bar to $1500!

[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="New Stuff at CrossFit South Bend" parent_id="" id="" class="" style=""]New Stuff at CrossFit South Bend Events: CFSB Halloween Party Details! Getting Started! November Fundamentals Details are up! Classes: October Mobility - 4 Week Shoulder Fix Big Deal! 5% Day at Whole Foods for Wades Army Events: Ladies Night Pumpkin Carving Events: Bring A Friend Day and Barbells for Boobs: October 24th at 9:00am  Nutrition: Last Weeks Wellness Wednesday - Which Fats are Healthy? Events: Wades Army 2015 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! Hold up for even NEWER stuff coming next week![/accordion_item][accordion_item title="Monday 10.12.15" parent_id="" id="" class="" style=""]Monday 10.12.15 A. 15 minutes to find Bench 5rm *pause 2 seconds at the bottom *between your sets, accumulate 3x12 Reverse Snow Angels B. 4 Rounds 20 Walking Lunges @ Bodyweight 400m Run 20 Minute Cap Notes: Keep the Reverse Snow Angels at a smoooooth tempo Pause for a 1 one thousand, 2 one thousand, THREE (up on three) for the pausing. Keep a vertical torso, don't allow the knee to crash far over your toe - go deep on the lunges, touch your knee

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Crossfit Open Notes: Rest 3 Minutes after the workout then Perform 50 Kettlebell Swings American Style for time AHAP[/accordion_item][accordion_item title="Tuesday 10.13.15" parent_id="" id="" class="" style=""]Tuesday 10.13.15 A. 15 minutes to perform Full Burgener Warm Up B. 5 Rounds 50 Yard plate pinch carry AHAP 15 Bent Over Rows AHAP *There will be a 1 burpee penalty for each time you drop the plates during your carry, or set the bar down during your bent over rows to be paid at the end. Notes: No hitching on the bent over rows - keep them honest. This workout is for time, but keep the movements clean Also, If you do this right, you should have to pay a couple penalties plate pinch carries will be done exactly like the video above, BUT - with thicker bumper plates

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Crossfit Open Competitors Notes: Instead of paying a burpee penalty, perform tabata burpees after the workout is over - set a timer on your phone and perform immediately after [/accordion_item][accordion_item title="Wednesday 10.14.15" parent_id="" id="" class="" style=""]Wednesday 10.14.15 A. 3 Rounds Max L-Sit Hold Max Top of the Pull Up Hold Max Wall Facing Handstand Hold B. 5 minutes max shuttles 10 Yards = 1 rep 5 minutes max cal row 5 minute max ball slams AHAP 5 minutes max jump rope singles ***Notes: For the Conditioning – try to move at a consistent pace through everything, we want constant movement throughout. For the Iso progressions L- Sit Progression Box KneeTuck -> Parallette Knee Tuck -> Box L-Sit -> Parallette L-Sit -> Varying Degrees of L-Sit Pull Up Hold Progression Black Band -> Green Band -> Blue Band -> Red Band -> Pull Up Hold -> Weighted Pull Up Hold Wall Facing Handstand Hold Progression Toes on 30″ Box -> Wall Facing -> Wall Facing Pull 1 Foot off the Wall -> Free Standing[/accordion_item][accordion_item title="Thursday 10.15.15" parent_id="" id="" class="" style=""]Thursday 10.15.15 A. 15 minutes to find Pause Squat 2rm *pause 2 seconds at the bottom B. Teams of 2 21.15.9 Deadlift 275/185 Box Jump 30/24 Rules http://games.crossfit.com/workouts/regionals/2011 Notes: Stick with a weight and range of motion that looks pretty Oh, and a box jump height that makes sense for you Same pause rules as earlier this week for the count

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Crossfit Open Competitors: Go hard on the workout, haaaaarrrrddddd [/accordion_item][accordion_item title="Friday 10.16.15" parent_id="" id="" class="" style=""]Friday 10.16.15 A. Every 3 minutes for 8 Rounds 2 Overhead Squats 5 Chest to Bar Pull Ups   B. Accumulate 5 minutes in a Pillar Notes: If you can hold a pillar for 90seconds - 2 minutes - use a 45b plate on your back If you can't, don't use any weight every time you break perform 10 russian kb swings 55/35 After 9 Drops, every drop after that will be worth 5 kbs Notes: *Start conservative and work up in weight during your Overhead Squat sets *Try to pick a scaling that allows CONTACT with your chest and the bar Ummm...just listen to the coach explain the pillar workout

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Crossfit Open Competitors: Use a 45lb plate on your back for these [/accordion_item][accordion_item title="Saturday 10.17.15" parent_id="" id="" class="" style=""]Saturday 10.17.15 A. Clean and Jerk Skill Work B. 15 Minutes to Establish 1rm Clean and Jerk C. 12 Rounds 20 Seconds Max Reps Clean and Jerk @ 55-65% of your 1rm 40 Seconds Rest Notes: Stick with the method you intend on performing grace at, clean and push press, clean and push jerk, split jerk, etc. This is primarily some practice work to game plan for next weeks Grace![/accordion_item][accordion_item title="Sunday 10.18.15" parent_id="" id="" class="" style=""]Sunday 10.18.15   A For Time 15 Snatches 95/65 Run 200m 30 Push Ups Run 200m 45 Wall Balls Run 200m 30 Push Ups Run 200m 15 Snatches 95/65 20 Minutes time cap [/accordion_item][accordion_item title="What is this CrossFit Open Notes Stuff?" parent_id="" id="" class="" style=""]What is this CrossFit Open Notes Stuff? October marks pre-season for the CrossFit open. What is the crossfit open? Click here I will start increasing the amount of volume and standards for those of you who would like to compete in the open. I will also start throwing in extra practice work for CFO people under a different tab. This work will be possible to get done within the hour time frame, and perhaps within 10 minutes after a wod if the open gym schedule allows it. If you intend on coming in during an off time to do a bunch of open gym stuff this year, be sure to keep to the open gym rules.[/accordion_item][/accordion][/vc_column][/vc_row]

Hey all! The month of October for the Mobility Class will be a 4 week shoulder fix - All 4 mobility sessions will be pertaining to shoulders and will be around 45 minutes long each. 10/10, 10/14 - by Movement Type 10/17, 10/21 - by Muscle Groups 10/24, 10/28 - by Archetype 10/31, 11/4 - Warm up, Prehab/Rehab Work Want to know how to sign up for the month? click here