CrossFit South Bend

[vc_row][vc_column width="1/1"][accordion][accordion_item title="Articles to read prior to week"]Here are a few videos to get you started with the week - If my coaches have some good articles or tips to share - hit it up coaches. Warming up to PRs (Squat, Bench, DL) - EliteFTS Push Press - Use your legs - Catalyst Athletics Push Press - Catalyst Athletics Overhead Mobility - Mobwod HSPU Therapy and Mobility Ever want to know why we are a stickler with elbow mechanics during these movements? Elbow Mechanics in Push Ups - Mobwod How to run the 400m - TrackStarUSA Simple Guide to weightlifting competition warm ups - Catalyst Athletics Improving the jumping mechanism - MobWod[/accordion_item][accordion_item title="Monday 6.8.15"]Monday 6.8.15 A. 1 Max Effort Attempt of Strict Pull Ups Note: These are prone grip - overhand. You'll get one attempt at these. B. 20 minutes to find Squat 1rm 2 Months out of Fundamentals: Squat 5rm Rest 5 minutes then perform C. C. Perform Max Repetitions Unbroken at 80% of 1rm or 90%  of 5rm D. 5 Rounds 1 minute to perform 30 Russian style KB Swings 70/55 1 minute rest [/accordion_item][accordion_item title="Tuesday 6.9.15"]Tuesday 6.9.15 A. Handstand Push Up Tester B. 20 minutes to find Push Press 1rm 2 Months out of Fundamentals: Push Press 5rm Rest 5 minutes then perform C. C. Perform Max Repetitions Unbroken at 80% of 1rm or 90%  of 5rm   D. Max Effort 400m Run[/accordion_item][accordion_item title="Wednesday 6.10.15"]Wednesday 6.10.15 A. 8 minutes to find Max Distance Broad Jump Note: Distance starts at the toe, and is measured where the heel lands. B. 20 Minutes to find Power Clean 1rm 2 Months out of Fundamentals: Hang Power Clean 3rm C. Sandbag Grace - 30 Reps Clean and Jerk at 100/60# [/accordion_item][accordion_item title="Thursday 6.11.15"]Thursday 6.11.15 A. 20 minutes to find Bench Press 1rm 2 Months out of Fundamentals: Bench Press 5rm rest 5 minutes then perform B. B. Perform Max Repetitions Unbroken at 80% of 1rm or 90%  of 5rm C. 10 minute amrap 10 Ring Rows 10 Deficit Push Ups on parallettes [/accordion_item][accordion_item title="Friday 6.12.15"]Friday 6.12.15 A. Max Effort Dead Bug Pose 1 B. 20 minutes to find Deadlift 1rm 2 months out of Fundamentals: Deadlift 5rm C. 3 Rounds Row 250m 15 KB Swings 70/55 American 25 Burpees 15 KB Swings 70/55 American Row 250 Rest 5-10 minutes Note: Scale so that you don't have to break up the movements a terrible amount.     [/accordion_item][accordion_item title="Saturday 6.13.15"]Mobility Class Begins Today at 10:00am! A. Max Effort 1 mile run for time Rest 10 minutes then perform B. "Fran" 21-15-9 Thrusters Pull Ups[/accordion_item][/accordion][/vc_column][/vc_row]

Remember - Tomorrow starts the Testing Week! A. 15 minutes to establish Heavy Single Power Clean B. Perform 30 Reps at 70% of todays heavy single C. OPTIONAL CONDITIONING For Time Row 750 Run 600

We're hosting a big Bring A Friend Day workout at Whole Foods Market Mishawaka today at 11 a.m. Members and friends, strangers and neighbors - all are welcome and it's free!! How do you know if you should come to Bring A Friend Day? If you: A. Want to know what CrossFit is all about... B. Are looking for a fun and challenging workout... C. Are friends with one of our members who keeps telling you how great CFSB is ... D. Have a name (we'll have name tags - who doesn't love name tags?) .... E. Know how to walk around and stuff... F. Like Saturdays ... G. Like free events ... 

The Gym will be closed tomorrow! We're hosting a big Bring A Friend Day workout at Whole Foods Market Mishawaka tomorrow (Saturday) at 11 a.m. Members and friends, strangers and neighbors - all are welcome and it's free!! How do you know if you should come to Bring A Friend Day? If you: A. Want to know what CrossFit is all about... B. Are looking for a fun and challenging workout... C. Are friends with one of our members who keeps telling you how great CFSB is ... D. Have a name (we'll have name tags - who doesn't love name tags?) .... E. Know how to walk around and stuff... F. Like Saturdays ... G. Like free events ...  A. Overhead Squat Skill Work Test Overhead Squat w/ PVC or Barbell Mobility Ankle: approx 60 sec each side Re-Test Overhead Squat w/ PVC or Barbell Hip Flexion approx 60 sec each side Re-Test Overhead Squat w/ PVC or Barbell Overhead: Vertical Side Column Stretch approx 60 sec each side Re-Test Overhead w/ PVC or Barbell B. 10 Minutes to find a Non-limitting Overhead Squat 3 C. Accumulate 50 Strict Vertical Pulls (use and alternate any grip you want) Every time you come off the bar do a 25yd Plate Push, full length of turf Note: scaling will be ring rows

Hey everyone! We are going to be testing our big lifts and a few accessory movements coming up from Monday June 8th - 12th. So if you are looking to PR on something, make sure you get in here June 8th through the 12th. More details coming soon.  

A. 15-20 Minutes to find Squat 2RM Note: If you are within the last 2 months of Fundamentals you will perform - Bench 5RM B. T. Rice Conditioning Test Complete: 3 Rounds 300 yard Shuttle Runs Rest 5 minutes between efforts. Note: This will be Six (6) 50 yard shuttles Goals *less than 200/135 lbs – 60 seconds and below *200/135 lbs-250/165 lbs – 65 seconds and below *greater than 250/165 lbs – 70 seconds and below

A. Handstand Push Ups 3xMax Reps at low rep progression B. EMOM x 10 minutes 10 No Push Up Burpees 5 Push Presses 95/65

Hey all, just a few more notes about our Bring a Friend Day coming up this weekend at Whole Foods. Not only will we have a lot of Whole Foods people, and members, but we want all of you to bring your friends as well. Here is a sample phone script you can use with your friend. You: Hey *insert best friend forevers name" Friend: What it do You: They are giving away $50 bills at whole foods on June 6th at 11am. Wanna come? Friend: I'm there You: Alsoiliedyouarecomingtheretodoaworkout *hang up*  Attn: FYI, there will in fact be no $50 bills being handed out in case you didn't actually read the post Notes: 1. We will be closed at our Gym on Saturday. 2. Our Wod times at Whole Foods will be 11:00am, or 12:00pm. If you'd like to attend either of those times. Be sure you show up about 15 minute early to fill out an offsite waiver. We may be pretty busy. 3. The wod is a secret