CrossFit South Bend

[vc_row][vc_column width="1/1"][accordion][accordion_item title="Things going on at CFSB this week"]Things going on at CFSB this week   We’ve finally added all of our Nutrition Services! Click here to check them out. **Looking to hit up some personal training off to the side? Click here to take a look! **Mobility Class: Upcoming Weekly Mobility Schedule through July **July Fundamentals: July Fundamentals Begins June 30th – Click here to register for 2 free weeks **4th of July: 4th of July Leggings Day and Gym Hours **?!?!?!: Summer Cinema Series Wods… **And stay tuned for details of a USAW Snatch/Clean and Jerk Workshop taught by Savannah and Amy.[/accordion_item][accordion_item title="Articles to read prior to week"]I've hyperlinked all of the stuff i'd like for you to read this week in the daily posts, enjoy![/accordion_item][accordion_item title="Monday 6.29.15"]Monday 6.29.15 A. Find Squat 7rm Note: A good place to shoot for is around 80-85% of your 1rm B. Teams of 3 5 Rounds  Station 1: Spotter Station 2: 8 Floor Presses, warm up to a weight you feel you could do for 10-12 repetitions and stay there   Station 3: 200m Run Notes: Each partner will start at a different station, the work out will be completed when all 3 team members have been at each station 5x. For the floor press make sure that you are getting around a 1 sec pause at the bottom. This will help make sure no one jams up their wrist or elbows, as well as making sure you aren't bouncing off of your triceps[/accordion_item][accordion_item title="Tuesday 6.30.15"]Tuesday 6.30.15 A. Every 2 Minutes for 8 Rounds 1 Segment (Pause) Power Snatch + 1 Power Snatch Note: for the pause power snatch you will Snatch Deadlift the bar to the top of your knees, and pause for a 1 second count, and from there complete the power snatch B. 8 Rounds 20 sec Max Effort Ball Slams  10 sec Rest 20 sec Max Ring Rows  10 sec Rest[/accordion_item][accordion_item title="Wednesday 7.01.15"]Wednesday 7.01.15 A. 4 Minute Cal Row 4 Minute No Push Up Burpee 4 Minute Plate ground To Overhead 4 Minute 25yd Sled Drags 4 Minute Jump Rope Singles Note: The goal will be to have steady, consistent movement throughout the whole workout. We will be staggering people on the start for this one, so pay attention at the beginning of the class so we can get through the warm up at a good rate. B. Cool Down 2-3 Rounds 30 sec RT/LT Banded Hamstring Stretch 30 sec Straight Arm Child's Pose 30 sec Moose Antler Child's Pose 30 sec RT/LT Vertical Side Column Stretch[/accordion_item][accordion_item title="Thursday 7.02.15"]Thursday 7.02.15 A. Work to your heaviest Press Cluster 1 Press Rest 10 seconds 1 Press Rest 15 seconds 1 Press Note: You will find something that feels heavy for a single press and perform the set like this. Press, rack it...wait 10 seconds, Press, rack it...wait 15 seconds, Press, Rack it. Keep the weight the same through the whole cluster. B. 4 Rounds 4 Minutes to Perform 5 Squats AHAP, can go up in weight after selecting their starting weight 70yd Sandbag Shuttle (5 out/back, 10 out/back, 20 out/back) Note: If you want a good place to look for your squats percentage wise, starting at 75-80 of your 1rm squat is a good place for a nice heavy 5.[/accordion_item][accordion_item title="Friday 7.03.15"]Friday 7.03.15 A. Every 2 Minutes for 8 Rounds 1 Segment (Pause) Power Clean + 1 Power Clean  Note: for the pause power Clean you will Clean Deadlift the bar to the top of their knees, and pause for a 1 second count, and from there complete the power clean B. 3 Rounds 40 Double Unders  21 American Kettlebell Swings 55/35 12 Pull Ups[/accordion_item][accordion_item title="Saturday 7.4.15"]Saturday 7.4.15 Hey everyone Here is our schedule for Today 9:00am – Wod – I will be running a wod. Wear leggings, get ready to do some team workouts. I don’t want to say its mandatory. But…you should do it. 9:00am Fundamentals – Our Fundamentals will be performing the 9:00am wod with the class 10:15am Mobility Class – Canceled (Saturday Mobility people, you can come into the Wednesday) 10:00am Olympic Weightlifting – Canceled 11:00am Wod Canceled     A. Leggings Day Fun 10 Minute Amrap 100 Medicine Ball Cleans 40/30 100 No Push Up Burpees Note: You can only work while your partner is holding a wall sit B. Jacked Finisher Part a: 5 minutes to get 100 Tricep Extensions Part b. 15 minutes work to a heavy 10 on the bench part c. 4 Rounds at the top of each 5 minute mark 1x  Max Reps Chest Elevated Push Ups part d. 100 Hammer Curls       [/accordion_item][accordion_item title="Sunday 7.5.15"]Sunday 7.5.15 A. For Time 30 Power Cleans at 155/105[/accordion_item][/accordion][/vc_column][/vc_row]

[vc_row][vc_column width="1/1"][accordion][accordion_item title="Things coming soon at CrossFit South Bend"]Things coming soon at CrossFit South Bend **Mobility Class: Upcoming Weekly Mobility Schedule through July **July Fundamentals: July Fundamentals Begins June 30th - Click here to register for 2 free weeks **4th of July: 4th of July Leggings Day and Gym Hours **?!?!?!: Summer Cinema Series Wods... **And stay tuned for details of a USAW Snatch/Clean and Jerk Workshop taught by Savannah and Amy. [/accordion_item][accordion_item title="Articles to read prior to week"]Articles to read prior to week Monday Improving shoulder positioning for the Press and Rack mobility wod Wisdom for the young Gorilla - the Squat juggernaut Tuesday Top 5 Deadlift Mistakes to avoid juggernaut 10 Steps to Great Deadlifting Technique - juggernaut In defense of the kipping pull up - breaking muscle Kipping pull ups - the truth - Tnation Gymnastics wod Kipping Pull up progression gymnastics wod Wednesday USAF SSgt Timothy P. Davis. Thursday Zombie Crawl - Gymnastics Bodies Friday Turkish Get Ups - CFJ The Get up, why its my favorite exercise - Breaking Muscle Common Errors in rowing - Concept 2 Saturday Kipping toes to bar progression part 1 - Gymnastics wod Pull Up Shoulder clinking fix and better hip folding for TTB - Mobility Wod[/accordion_item][accordion_item title="Monday 6.22.15"]Monday 6.22.15 A. 15-20 Minutes to find: Push Press 5RM [/accordion_item][accordion_item title="Tuesday 6.23.15"]Tuesday 6.23.15 A. 15-20 Minutes to find: Deadlift 7RM B. 1,000m Row 50 Ball Slams 40/30 30 Pull Ups (can be kipped) [/accordion_item][accordion_item title="Wednesday 6.24.15"]Wednesday 6.24.15 A. Skill Work Pertaining to "touch and go" deadlifts, mounting posture and position Multiple HPC and correct landing position Push Press and Push Jerk B. "DT" Five rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Shoulder to Overhead, 6 reps[/accordion_item][accordion_item title="Thursday"]Thursday 6.25.15 A. 3-5 Rounds 30-45sec Deadbug (make more challenging as you see fit) 2Rt/2Lt Spider-Man Hip Drop + Horizontal Rotation 2Rt/2Lt Leg Cradle Lunge + Twist 10 Seated Reverse Shrugs B. 5 Rounds (not for time) 10yd out and back Dumbbell Walking Lunge 20yd Zombie Crawl Note: on the walking eliminate wedding step, and go AHAP. you can incrementally work up to your heaviest weight[/accordion_item][accordion_item title="Friday 6.26.15"]Friday 6.26.15 5 Rounds 60yd Reverse Sled Drags with Towels AHAP 10Rt/10Lt Sledge Hammer Strikes 3Rt/3Lt Turkish Get Ups AHAP 20 Cal Row[/accordion_item][accordion_item title="Saturday 6.27.15"]Saturday 6.27.15 12 Min Buy in of 600m Sandbag Run 60/40 AMRAP WITH TIME REMAINING 5 Toes to Bar 10 Russian Kettlebell Swings 70/55 Note: you can only work while partner holds a dip support.[/accordion_item][accordion_item title=" Sunday 6.28.15 "]Sunday 6.28.15 A. Work to a power clean heavy single B. 24 Total Rounds Alternating between you and a partner 5 Power Cleans @ 70% of Heavy Single 7 Ball Slams 40/30     [/accordion_item][/accordion][/vc_column][/vc_row]

Mobility Class Time Change Wednesday 6:45 - 8:00pm (extending 15 minutes longer) Saturday 10:15 - 11:30am (starting 15 minutes later, extending 15 minutes longer) Upcoming Mobility Weeks Saturday 6/20 and Wednesday 6/24 : Overhead Position Mobility Saturday 6/27 and Wednesday 7/1 : Surviving the Desk, Car, Airplane Saturday 7/4 (canceled, come in Wednesday) Wednesday 7/8 : Resolving Knee Pain Saturday 7/11 and Wednesday 7/15 : Wrist Issues and Front Rack Position Saturday 7/18 and Wednesday 7/22 : Fixing Low Back Pain and as always, your first class is free! Interested in learning more? Click here to check it out  

Attend our Whole Foods Bring a Friend Day? Well the Album is up! Click here to check it out! Photos taken by Bluekrishna photography - Are you in one of the photos? Click here to head to his page - make you you "like it" and write a little something on his page!