CrossFit South Bend

[youtube=http://www.youtube.com/watch?v=lLUEXameEkw]

Chad Vaughn talking about the "drop snatch" aka "snatch balance." Take a watch and come ready for this movement. This one we haven't done before.

Amateur

Power Clean 5x3 (add 2.5 lbs to last workout)

Collegiate

Power Snatch 2 RM

DWOD

You have 15 minutes... Find 1 RM Heaving Snatch Balance then.... As many rounds as possible in 10 minutes: 50 lbs One Arm Walking DB Lunge - 25 yards 50 lbs One Arm Hang Power Clean - 10 reps *Alternate hands as needed *Back knee has to touch the ground to count as a rep.

Some Good Readzzz for the weekend 5 FALLACIES OF HIGH SCHOOL FOOTBALL OFF-SEASON STRENGTH AND CONDITIONING- PART 1 5 FALLACIES OF HIGH SCHOOL FOOTBALL OFF-SEASON STRENGTH AND CONDITIONING- PART 2 THIS CUE COULD KILL

Amateur

Squat 3x5 (add 5 lbs to last workout) Bench 3x5 (add 2.5 lbs to last workout)

Collegiate

Squat 2 RM, 1 x max reps @ 80% of 2 RM Bench 3x5 @ 80% of 1 RM

DWOD

Every 30 seconds Sprint 60 yards every 30 seconds for 7 minutes.

K-Star riding around on a skateboard prior to the Mobility Seminar. After seeing this I knew it was going to be a good day.

REVIEW: HBO SPORTS' "STATE OF PLAY: TROPHY KIDS" This is an interesting review of a HBO special that is focusing on the relationship between kids and their parents in sports. Specifically those parents are willing to do whatever it takes for their kids to succeed, living vicariously through their kids, and how they take it to far. Take a read and share your comments.

Amateur

Deadlift 5 RM (add 10 lbs to last workout)

Collegiate

Deadlift 5 RM, 1 x max reps @ 80% of 5 RM

DWOD

Complete 7 rounds: Max Reps False Grip Pull Ups on Rings 10 Hollow Rocks Post total reps to comments. then... For time: 100 Ball Slams 40 lbs

Sorry for the late post everyone got back in late from my Mobility Seminar yesterday.

Amateur

Squat 3x5 (add 5 lbs to last workout)

Collegiate

Front Squat 5x3 @ 90% of 3 RM

DWOD

Complete 4 rounds: Isometric Hold Top of Ring Push Up - 30 seconds 185 lbs/125 lbs - Anyway Overhead - Max Reps

Monday

Tuesday

Thursday

Friday

Crossfit Football just came out with some new swag, and just in time for Christmas. Head on over their store to see their new and current swag selection.

*Complete DWOD before SWOD

Amateur

Power Clean 5x3 (add 2.5 lbs to last 5x3 power clean workout)

Collegiate

Power Clean 2x3 @ 80%, 2x3 @ 85%, 2x2 @ 90% (of 1 RM)

DWOD

Complete 10 rounds: Sprint 40 yards *Rest 45 seconds between sprints

We're hosting a Crossfit Football Seminar June 28th and 29th!

Amateur

Squat 3x5 (add 5 lbs to last 3x5 squat workout)

Collegiate

Front Squat 3 RM

DWOD

Complete 5 rounds: Handstand Hold - 30 seconds Handstand Push Ups - Max Reps Static Pull Up Hold - 30 seconds Strict Pull Ups - Max Reps Hold Top of Dip - 30 seconds Dips - Max Reps *Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform max reps of prescribed exercise.

On Sunday I was able to go watch Robert and his basketball team Cornell take on Notre Dame. For those of you that don't know Robert he was here for the Summer Strength and Conditioning class. Robert is one the harder working athletes that I have, and I'm excited to see how he grows throughout his college career.

DWOD

Tillman Complete 7 rounds for time: 315 lbs Deadlifts - 7 reps Full Gasser - 1 reps Pull Ups - 15 reps *Rest 45 seconds between rounds

Patrick Daniel Tillman (11-6- 76 - 4-22-04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.

Pat Tillman Foundation

Amateur

Press 3x5 (add 2.5 lbs to last workout)

Collegiate

Press 5 RM, 1 x max reps @ 80% of 5 RM Pull Ups 3 x max reps

DWOD

Death by Back Squat Complete: 1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on... *This workout is performed at body weight or 225 lbs / 150 lbs, which ever is more. * So if your weight is 185 lbs then you would use 225 lbs, however if your weight is greater then 225 lbs then you would get to use your bodyweight.

Monday

Tuesday